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Andy Crowley take 2

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Andy Crowley View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/26/20 at 2:55pm
10/26 bench

3,3,3+,1,3+
215, 245, 275x4,295x1,275x4

Paused bench
245x3, 225x8

Larsen press
3x5@225
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/27/20 at 7:10pm
10/27 squat

3,3,3+
315,345,390x10

Front squat
1,3,8
390, 345, 315

This is the best squat has felt in a long time. 390x10 and 315x8 were both rep PRs. I think I'm going to like squatting earlier in the week. Deadlift may suffer, but I think squat probably has more carryover to throwing anyway, and I like it better.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/20 at 6:18am
I saw the footage. Looked WAYY too easy. 

I'm saying those were fake plates. Which explains A LOT with regard to Luke's lifts!!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/28/20 at 11:36am
Originally posted by TheJeff696 TheJeff696 wrote:

I saw the footage. Looked WAYY too easy. 

I'm saying those were fake plates. Which explains A LOT with regard to Luke's lifts!!


Wouldn't surprise me. Don't tell my dozens of instagram followers though or I'll never get that gymshark sponsorship I've been working towards.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/29/20 at 7:12pm
10/29 OHP

3,3,2,3,3,3+

145,165,185,185,165,145x11

Seated lateral raises
4x10@25s

Another day another crap OHP workout. Sigh. Probably need to switch things up program-wise for OHP, but ramming my head into a wall is more my jam.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/20 at 5:18am
Something to think about is isometric pressing the bar into the spotter pins (if you're at Luke's or if you have pins at home). If you do some with light bar weight, like 95# or even just the bar, you'll be recruiting a lot of nervous system to fight and therefore COULD potentially get more activation during the press.


Or you'll just look stupid. But Either way, I recommend it
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/01/20 at 5:22pm
I've seen strong people doing isometrics lately. I can see the benefit. My biggest issue though is not being able to get my brace back after I breathe and my other problem is not being very strong.

11/1 day of the deadlift

Had the whole crew over for the second annual day of the deadlift. I didn't do anything crazy as I came in feeling poopy and didn't want to push it. The highlights were my wife (the original Katie Crowley) pulling 275 for a 70lbs PR and my oldest brother John pulling 605 @215ish lbs bodyweight. My day was comparatively uneventful.

3,3,3+
365, 415, 465x5 that felt bad so I knew there was no heavy pulling in store for me, but I wanted to partake in the festivities by doing weird stuff. I ended up pulling 495x1 beltless w/ hook grip both sumo and conventional. Other than that, we hacked a lot and ate a bunch of candy. It was cold as balls today but my new torpedo heater kept the garage toasty. Good things all around.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/02/20 at 7:44pm
11/2 bench

5,3,1+
230, 260, 290x2 blerg

Paused bench
260x3, 230x8

Larsen press
3x5@230

Incline barbell
2x5@185. My chest was cashed. I think I need to do Larsen press or Incline press, but not both. Probably stick with Larsen press for a block or two then scrotate.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/20 at 5:20pm
11/4 squat then throw

5,3,1+
325,365,410×8

Front squat
405x0. This has been a big goal of mine for a long time. It's there, but it just didn't happen today. Got about halfway up and couldn't get my hips under the bar. Ended up dumping it when the bar started to roll. Moving on.
365x3, 325x6 both rep PRs, so I was able to salvage the day.

One set of paused narrow stance high bar at 325x3. Pretty cashed.

Throws

It was almost 70 degrees today. I couldn't not throw.

Heavy hammer x6 best of 79' yuck

Light hammer x5 best of 100' also yuck
Everything felt disjointed and I never could hit a position to finish properly. I had to go to 2 winds on light to even be able to hit 100. Frustrating. My hammers went to crap at nationals and have yet to recover. Luke's hammers were flying pretty good though. F that guy.

Heavyweight x5 best of 43'

Lightweight x5 best of 67'

At least weights went well.

Did some sheaf and wob. Wob felt fine just no power. Sheaf was friggin' flying though. Probably the highlight of the day for me.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/04/20 at 6:07pm
I approve of a 70 degree day in Wisconsin in November. 

I'm in Florida but unable to throw, it's killing me. Hopefully the warm weather sticks around so I can toss when I get home!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/20 at 12:13pm
Looks like we've got a few more days of niceness here then back to reality, which is fine. I want snow and cold for deer season.

11/5 OHP

5,3,1
155, 175,195. Everything about this was bad. My strength can't keep up with my numbers anymore. Next week I'm going back to a 9 week step loading program to really pound some volume and tweak some things with my technique. It's time to get back to what has worked in the past which is long stretches of very submaximal intensity at a higher relative volume. For now I'm going to just do that for OHP, but I have a feeling bench is soon to follow.

Frustration sets
6,8,8 @155

Seated laterals
3x10@25s. Slowed down the eccentric a bit this week

Band fave pulls
3x12

Hack

Also, I did a random Larsen press PR in between Luke's bench set. 275x1. I like this variation a lot.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/07/20 at 9:12pm
11/7 deads

Was supposed to do these yesterday, but I had a pounding headache after work, so I sat on the couch and watched Truthseekers instead. Good show. My body is a jerk and decided I needed to have another terrible headache today as well. Jokes on you, body, I'm deadlifting anyway. Surprisingly, it didn't suck.

5,3,1+
390, 440, 495x3. Not bad.

Double paused (off the floor and bellow the knee) deads
1x3@405

Single pause (mid shin) sumo
405x3. These felt really good. I wish I had time to do more, but there was pizza to be eaten, and I's gunnsta eat it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/10/20 at 9:56pm
11/9

My wife and I celebrated our 7th anniversary by me getting a covid test and then me having a lackluster bench workout. Her squat workout went well though.

Bench

3x5
205, 235, 265

Larsen press
3x5@235, 205x10, 185x12

11/10 squat

5,5,5+
285, 335, 375x12

Front squat
375x1, 330x5, 330x5, 285x10

That was a complete poop show.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/20 at 6:53am
Happy anniversary 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/20 at 9:58am
Happiest of Liftaversaries! 

Hopefully you're negative for Covid, but positive for love. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/20 at 1:12pm
Happy anniversary, Andy.  Marriage is a good thing.

Tom
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/12/20 at 9:31pm
Thanks gang! It was definitely one of our top 7 best anniversaries. Got my results today and I'm covid fee for now.

11/12 OHP

95x8, 115x8, 135x3, 155x1, 175x1, 185x1, 135x3x10

This was rough. I enjoy the use of post activation potentiation. It made my working sets feel good for the first set, but the volume caught up to me quick. My triceps were dead. I think narrowing my grip added to that as well.

Rear delt flies/seated laterals
3x10/10@25s
This was also tough. I hate volume
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/13/20 at 5:34pm
11/13 spooky deads

5,5,5+
345, 395, 445x8

Double paused
1x3@405 my belt was pinch, so I took it off between reps 2 and 3.

Paused sumo
3x3@405

Hang cleans
4×3@205

Hang snatch pulls
5x3@205. These felt really good. Thankfully Luke has a low ceiling, so I wasn't THAT tempted to actually catch one.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/17/20 at 9:58pm
11/16 bench

3,3,3+
215, 245, 275x4. Same as last cycle, but this four was better. Faster and stronger feeling, but a back cramp cut me down in my prime.

Larsen Press
4x3@245, 215x8

11/17 squat

3,3,3+
315, 355, 405x8. Today was a week feeling day

Front squat
355x2,1,1 unplanned paused. Got a little passy outy on the last set, so I paused for a bit in the hole to gather myself. I wouldn't recommend it. 2×3 planned paused @315.

Paused narrow stance high bar beltless squats buddy
2x3@315. Added a 3 second eccentric on the last set.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/20 at 7:17am
You get a lot of back crampies. 

Is it your erectors or like Rhomboids? 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/20 at 6:09pm
Originally posted by TheJeff696 TheJeff696 wrote:

You get a lot of back crampies. 

Is it your erectors or like Rhomboids? 


Spinal.

11/18 OHP

95x8, 115x6, 135x1, 155x1, 165x1, 185x1, 135x4x10

Cleans
1 from the floor 3 from hang @225x3

Snatch pulls
2,3,2@225
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/18/20 at 6:37pm
Roll those bad boys out with a peanut (2 lacrosse balls taped to each other)

Helps me out! 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/19/20 at 1:28pm
Yeah, I like to do that now and again as well. The bench cramps are generally deep and between my shoulder blades, so I can't really get at it.

11/19 deads

3,3,3
370, 420, 475
Three felt good, so I called it there with a few left in the tank. Didn't want to do anything dumb and have a sore back for the next week in the tree stand. It's uncomfortable enough without being sore.

Sumo
2x3@420, 370x10

The happiest week of the year starts Saturday. Wisconsin gun deer season. I'll probably try to get two or three deload sessions in between sits depending on how much deer dragging I have to do.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/19/20 at 3:14pm
You taking Luke hunting with you?

I cant imagine him covered in skin tight camo
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/20 at 12:19pm
Well, deer hunting was a success. The wife and I both got nice does. Mine was a little too nice. During the terrible friggin uphill drag through brush and dead falls, I re-tweaked whatever I tweaked in my upper back/shoulder blade area a few months back. This time considerably worse though it seems. The pain never seemed to go away and I was having a lot of muscle spasms in my right trap, lat, pec, triceps and forearm. Last night my fingertips went numb. Today, nothing on my left side wants to fire. Can't do a pushup or press a 25lbs dumbbell. Got an appointment with Dr. Katie tonight then probably an MRI tomorrow. All signs point to herniated cervical disc. That's depressing. I did have a decent bench workout on Thanksgiving that probably exacerbated the problem, but hey I got a PR on Larsen Press with 245x5. Totally worth it...not really. Other than that I didn't do much. A lot of tree sitting, woods walking, and deer processing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/20 at 1:25pm
I hope Dr. Katie does some witchcraft on you to fix you! Maybe a bit of voodoo. 

If it makes you feel any better, I am getting a 2nd MRI on my knee this week and likely getting it scoped to clean out some shitty meniscus. No better time to do it than now, though. Likely not going to be much of a season again, sadly

Also, congrats on your multiple deer! 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/20 at 1:42pm
I'm bringing my sacrificial chickens just in case. I'll sacrifice one for your knee too. I would use Luke's Jeff doll for voodoo purposes but I don't want to pop it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 11/30/20 at 2:24pm
I knew Luke had a Jeff doll!!! That creepy bastard. 

Better bring 2 chickens for Katie, in case Luke eats one. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: Yesterday at 7:05am
You guys sound like old folks talking over a cup of coffee!  Hope you can recover soon.  Growing old is not for sissies, coming from a guy with both knee replacements and one ankle replacement.  Highland games are hard on the body.  Happy birthday Jeff.  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: Yesterday at 7:47am
Thanks, Satch! 
Jeff Kaste



"I think there's a Squatch in these woods..."
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