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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: 12/05/20 at 7:59pm
12/5 squat

My triumphant return! But not really.

5x5@315
Wasn't hard but I'm super tentative. Dr. Big Katie worked on me last night. Did some dry needling with the stim unit on my C7 area, trap, and triceps. My left trap is extremely tight. The needling with the stim felt like someone took an electric mixer and got all up in there. It's a crazy sensation. That seemed to help. The long head of my left triceps is pretty much shut off, but maybe getting better. I can't even flex it though. Medial and lateral head still work fine. Still have some residual numbness and tingling in my pointer and middle finger. Grip seems to still be okay though. I fear this is going to be a long road back, but I've got nothing else to do, so I might as well enjoy the boring, depressing ride. Satch, you're pretty much spot on. I'm a grumpy old man while simultaneously being a huge baby.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/06/20 at 10:11am
Shit, Andy! 

Im glad Dr. Big Katie is fixing you slowly. I think more needles and more electricity is in order. Keep the faith! 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 12/06/20 at 12:52pm
Air it all Andy, I’ll listen.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/07/20 at 8:07pm
Originally posted by Larry Satchwell Larry Satchwell wrote:

Air it all Andy, I’ll listen.

You're a good man, sir.

12/7 squat again

10x1@365 beltless

These felt fine. Slowly feeling better and getting confidence back. It feels good to be lifting again.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/09/20 at 9:32pm
12/8 deads

So, I lied. Luke baited me into deadlifting.   I came over to hack, and he had a bar with some plates on it in the gym. What am I going to do, not lift it? I kept it light and it felt fine. A little weird not being able to flex my left triceps in the bottom. That's always been a cue for me with making sure I'm right and keeping the bar close. It didn't really hinder anything though. I think my top set was 355x5. I did a little kneeling OHP up to 135x1 which felt weak but not hurty and benched 135x1 which felt both weak and hurty as to be expected. I figured out that in addition to my triceps not firing, the sternal head of my left pec also isn't firing but to a lesser extent.

12/9 more needling
Needles in the trap, lat, supraspinatus (I think), and pec. This session loosened some stuff up pretty good. My tri was considerably stronger when I left compared to when I got there. I'm feeling optimistic for the first time in a while. Dr. Big Katie's magic elecroneedles seem to be working.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/20 at 12:41pm
Man, that Dr. Big Katie is some kind of voodoo witch doctor. Glad it's working!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/20 at 8:08pm
Indeed she is.

12/10 squat again

135x10, 225x10, 315x10

Add a belt and an 18" box
3x10@315

These are difficult for me. I get a lot out of the stretch reflex and I get none of that at this height. I could see that being beneficial. I kept my descent nice and slow and tight. Good stuff.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/11/20 at 7:22am
Originally posted by Andy Crowley Andy Crowley wrote:

I kept my descent nice and slow and tight.

Hot
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/14/20 at 8:20pm
12/14 bench...j/k squat again

5x6@325 beltless EMOM with a narrower stance. It was cold and I didn't really want to lift, so I kept it light, did some weird stuff, and got the fudge outta there.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/16/20 at 10:52pm
12/16 squuuuuuaaaaatttttsss

10x1@375 beltless
These felt good so I started doing pauses for the last 5 sets.

Needled again afterwards
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/18/20 at 8:27pm
12/18 skwaats

Beltless regular
135x10, 225x8, 325x10

Beltless to 18" box
3x10@325

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/22/20 at 11:39am
12/21 Merry Squatsmas

5x6@335 beltless with no lifting shoes.
These felt really good. I never used to be able to come anywhere near depth without my lifters, but for some reason I can now. Not sure why as I haven't worked on my mobility at all, but I'm not going to argue. My calves are sore today which is unusual but not unexpected considering my ankles were going through a bigger range of motion without the lifters.

Combination of RDLs and SLDL some with pauses
4x8@155

Overall feeling pretty good. Pain is gone for the most part. Triceps strength is coming back very slowly but noticeably
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/23/20 at 7:58pm
12/13 happy squatzukah

3x1@385 beltless regular

4x1@385 beltless paused

1,2@385 paused with a belt
I haven't used a belt in a while and forgot how wonderful it is. I got bored and combined my last 2 sets into one just to get it over with.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/20 at 6:51am
Keep grinding Andy.  Merry Christmas 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/20 at 9:35am
Originally posted by Larry Satchwell Larry Satchwell wrote:

Keep grinding Andy.  Merry Christmas 


Thanks, Satch. Merry Christmas to you too!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/20 at 2:10pm
12/24 Liftmas Eve

Mostly just jacking around today

2" deficit deads

210x3, 250x3, 310x3x3, 310x5

Having trouble keeping tightness on my left side. Luke suggested I try his Thompson Bowtie. I did, and it felt much better. Probably going to order one.

210x3,2 5 second concentric, 5 second eccentric. These sucked, but they definitely made me feel things and be aware of my positions throughout the movement.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/26/20 at 12:26pm
Bowties are both formal AND useful. Glad to see you pulling again! 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/26/20 at 6:10pm
Originally posted by TheJeff696 TheJeff696 wrote:

Bowties are both formal AND useful. Glad to see you pulling again! 


I like to be fancy somwtimes. As for the pulls, it wasn't much, but it's honest work.

12/26 back to squattin

Beltless
135x10, 185x8, 225x8, 335x10

18" box squat w/ wider stance
10@335,335,add belt 355
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/28/20 at 7:53pm
12/28 squirts

5×6@345 beltless

1x4@345 high bar, narrow stance beltless. Just kind of wanted to see how it would feel on my neck/back. It was surprisingly comfy.

Overall, things felt kinda wonky today, but everything moved fine so that's nice.

Between sets I've been doing some stuff to try to wake up my triceps. Did a few sets of 10 on overhead extensions with a 10lbs plate and some sets of overhead eccentrics with a 25lbs dumbbell. They're getting better. I'm hoping to add some light OHP this week or next to try to keep my upper body strength from completely going to poop. Not that it was much above poop to begin with.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/30/20 at 7:08pm
12/30 running out of different ways to say squat

10x1@385 beltless highbar narrow stance paused. Felt good.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/02/21 at 12:04pm
1/1 squats and deads

135x10, 225x8, 315x8, 345x10

16" box squat
345x8, 345x4. My hips weren't liking this and they don't lie, so I moved on.

Deads

135x5, 225x5, 315x3, 405x3,2. Started getting a little discomfort in my upper back, so I called it there.

2.5" deficit deads
315x4x3. These felt good. Nice and springy and not hurty.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/21 at 12:30pm
1/4 squat

5x6@355
Beltless. Went back and forth between high bar and low bar

Beltless front squat
225x3, 275x1, 315x1. I just wanted to see how it would feel. Haven't done it since the injury, but they felt surprisingly good
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/21 at 2:54pm
Happy to see the voodoo that Katie is doing is working. Your squat is gonna 'esplode when you get back to regular programming. Nice work. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/21 at 6:40pm
Originally posted by TheJeff696 TheJeff696 wrote:

Happy to see the voodoo that Katie is doing is working. Your squat is gonna 'esplode when you get back to regular programming. Nice work. 


Thanks buddy. That's the plan. It's been feeling good, so I think I'm feeling confident enough to push it a little more.

1/5 pressing

OHP
5x6@95, 145x1, 155x1. These felt okay. The triceps fatigue quickly, bit it might be getting better maybe.

Bench
3x3@135 PR! This was terrible. Better than before, but still terrible. It seems like I'm unable to stabilize my left scap in addition to the lower pec and triceps not working. Nerve injuries are just full of fun surprises.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/21 at 8:22pm
1/11 deload/pivot block type thing squat day

3-1-3 tempo squats
3x3@315

Paused front squat
3x2@225,275,315

That three second concentric was rough, and arguably stupid for an "explosive athlete", but it definitely made me aware of my positions which was the goal. I'll use them sparingly and far out from competition...or never again.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/21 at 9:53pm
1/13 "deload" 2" deficit deads

3x3@245, 295x3, 339x3, 389x1, 409x1, then we realized that another 60lbs would make 469 and 69 is obviously the most hilarious number. Needless to say, I decided to go for a PR because...69 hehe. It was ugly, but I got it and I did it beltless because I forgot my belt.   In all seriousness though, I'm pretty pleased with this especially considering I spent the 8 hours prior to this session session ice fishing which is usually does not make for goodn lifting sessions.
Deadlifts (at least in deficit form) are starting to come back since the injury. It was completely off program and random, but it was good for my psyche.

Then I messed around with some paused stuff at 245. Some sets x some reps.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/21 at 12:35pm
69 GIFs - Get the best GIF on GIPHY
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/18/21 at 5:22pm
Oooo, you nasty

1/18 squat

I'm back on a real program again. Started 5-3-1 again since it seemed to be working before "the incident".

5,5,5+
285, 335, 375x10
Felt bad, but only 2 reps off my best at that weight.

Front squat
375x1 (this rep was gross), 335x3, 285x5. Couldn't find a comfy rack position today for some reason. I had the fuzzy vision every set.

I'm hoping to lay out my weeks going forward like this: squat, press, squat, dealift. First squat day will be 531, second will be mostly jackin' around, press will be volume OHP, deada will be primarily deficit. That's the plan for the time being anyway.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/19/21 at 9:31am
Originally posted by Andy Crowley Andy Crowley wrote:


I'm hoping to lay out my weeks going forward like this: squat, press, squat, dealift.  

Could be tough to lift the entire DEA...

Standing behind a DEA agent at Lowes
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/20/21 at 7:37pm
I'm going to guess that guy could use a lift.

1/20 OHP

4x8@95

Lateral raises/overhead triceps extensions
3x15/12@10s

16lbs hammer winds
3x10 per side



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