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TRAINING LOG: Luke Crowley

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    Posted: 4/05/20 at 3:10pm
Omg I was worried you quit NASGA. Or pulled your VAGINA

Either way, welcome back
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4/5/20     Bench

BW: 269

Bench: 135x10, 225x10, 275x8, 315x5... F this for now. Might try again after work. We'll see.
Luke Crowley
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4/2/20     Deads Hex/Reg

BW: 267

Deads: 185/135x5x2, 275/225x3x3, 345/295x2x2, 415/365x1x2, 465/415x1, 515/465x2
3" Deficits: 295x5x5
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4/1/20   Hit solftballs...a bunch
Luke Crowley
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3/30/20   Speed Squat

BW: 271

Top Band Squat w/ Mini Bands: 205x5, 275x5, 315x5, 365x3, 365x3, 365x3, 365x3, 365x3
Top Band Fronts w/ Mini Bands: 225x3, 275x3, 295x1, 315x1, 335x1, 355x1
10" Step Ups: 135x10, 135x10, 135x10, 135x10
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3/27/20   Night Puds

50lb Pud x 34     Grand Total: 400
22lb Hammer Winds: 7 each way x3
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3/25/20    Speedy Bench

BW: 270

Bench: 225x10, 275x5, 315x3, 365x1, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3
Band Rows: 15, 15, 15, 15, 30

More Bench after work: 155x15 EMOM x6
More Band Rows: 30, 30, 30
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3/24/20   Puds

50lb x 30    Off Season Total: 366
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3/22/20 Volumey Deads Hex/Reg

BW: 268

Hex/Reg Deads: 275/135x5, 275/225x5, 345/315x5x2, 415/365x5x2
Deficits: 275x5x5
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3/20/20    Seated OHP

BW: 269

Seated OHP: Barx10, 95x10, 135x7, 165x3, 155x7, 185x3, 175x7, 205x3, 135x15
Banded ZAPD: 15, 15, 15, 15
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3/19/20    Flimsy Chair Squat

BW: 269

18" Chair Squat: 225x5x2, 275x5, 345x2, 415x2, 445x2, 485x2x2, 345x10
10" Step Ups: 185x5x5
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3/16/20   Heavyish bench

BW: 266

Bench: 225x10, 275x5, 315x3, 365x1, 405x1, 365x3x3, 225x20
Dips: 15, 15, 15, 15
ZAPD: 10, 10, 10, 10, 10

Protein
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3/15/20    Speedy Hex Deads

BW: 267

Hex deads (almost jumps) 185x5, 185x5, 275x3, 275x3, 325x3, 325x3, 325x3, 325x3, 325x3, 325x3, 325x3

Throws later...

Heavy Hammer:
3 winds: 89' *haha screw that*
2 winds: 100', 103', 105', 103'

Light Hammmer:
2 winds: 130', 128', 2 dumps, 131', 133', 130'

LWFD:
1 turns: 70, 71', 74'
2 turns: 76', 79, 79, 79   ***pretty damn good practice overall. LWFD feels slow and disjointed but for some reason hammers don't***
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3/12/20    Volume Squat

BW: 269

18" Box Squat: 135x10, 225x5, 225x5, 275x5, 315x5, 365x5, 405x5, 365x5, 315x5
8" Step Ups: 135x5 each leg, 155x5 each leg, 155x5 each leg, 155x5 each leg, 155x5 each leg
Leg Extendies: 10, 10, 10, 10, 10

Proteins
Luke Crowley
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3/10/20    Seedy OHP

BW:266

OHP vs monster mini bands: barx10x2, 95x5, 95x5, 115x3, 115x3, 135x3, 135x3, 115x3, 115x3, 95x3, 95x3

Seated OHP: 135x8, 155x6, 175x6
ZAPD: 20, 20, 10

Protein and nap-like activity
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3/8/20    Dead Stuff

BW: 266.6

Hex then Regular Deads: 255/225x5, 255/225x5, 295/325x3x2, 375/425x2, 415/465x2, 455/515x5

HWFD
1 Turns: 37', 36', 41', 40'
2 Turns: 42', 43', 45' ***Corrected my posture a bit, made stuff better***

Night Puds
50lbs x32 Throws      Grand Total: 336 Puds
Sheaf throws/Sand Bag stuff/Hack    
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/06/20 at 12:37pm
your weight is creepin...

good...good....
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3/5/20     Bench

BW: 271

Bench: 135x10, 225x10, 275x10, 315x8, 335x6, 335x6, 225x20
Dips: 15, 15, 15, 15
Pull Ups: 5x5
ZAPD: 10, 10, 10, 10

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Luke Crowley
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3/4/20   Speedy Squat

BW: 270

18" Box Squat: 135x5, 225x5, 275x5, 315x3, 315x3, 365x3, 365x3, 365x3, 365x3
10" Step Ups: 5 each leg w/135 4 sets ***Low box and light weight but enough to make my butt cramp***

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3/2/20 OHP

BW: 269

OHP: Barx10, 135x6, 135x6, 165x4, 185x4, 205x2, 215x2, 215x2, 215x2, 135x10, 135x10, 135x10
Zombie Arm Pulldowns: 15, 15, 15, 15

Protein

Back to it later for night puds…

50lb Pud x 30       Grand total: 304
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 3/06/20 at 11:59am
I've been lifting and such just forget to log things for weeks at a time. Glad to be back!

2/29/20    Dead stuff and puds/hack w/ Andy

Deads: 225x5x5 ***felt crappy, went to hex bar***
Hex Bar: 255x5, 325x5, 325x5, 375x5, 425x5, 465x6, 375x5
Hacky Sack
50lb Pud x20      Offseason Grand Total: 274
16lb Hammer Winds 10xeach side x4
150lb Sand bag shoulder and Press x some
20lb Sheaf x15ish
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/02/20 at 10:29am
Luke were the FUCQ have you been!?

Also

So glad you're back
Jeff Kaste



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No clue what days or things these workouts happened on but here is the results of my test week...

Deads: 515x2
Bench: 385x4
Box Squat: 525x1
OHP:185x4    ***Kinda blah whatever. Time for a change I suppose.***
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/20 at 1:46pm
We need a box of zebra cakes to the Crowley house - STAT!
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/20 at 11:52am
You crested 270 and then promptly took a nose dive.

I don't even know what to believe any more! 
Jeff Kaste



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2/11/20    Box Squat

BW: 266.6

18" Box Squat: 135x10, 225x5, 275x5, 315x3, 365x3, 425x3, 475x4
Sand bag squat: 250x3x3
Extendies: 15, 15, 15, 15, 15

Protein, maybe nap
Luke Crowley
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2/10/20     Bench

BW: 270

Bench: 275x10, 295x5, 335x3, 370x5, 315x5, 315x5, 315x5
Dips/Pull Ups: 10/6, 10/6, 10/6, 10/6, 10/6

Protein and cakes
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2/7/20     Deads

BW: 269

Deads: 135x5, 225x5, 225x5, 275x5, 315x3, 385x3, 435x3, 475x5
2" Deficits: 315x10, 315x10
Ham Curls: 15, 15, 10, 10

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Luke Crowley
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2/6/20   OHP vs Bands

BW: 266

OHP vs mini bands: Barx10, 95x5, 115x5, 125x3, 135x5, 155x5, 175x6
OHP no bands: 225x3x3
Z-Press: 95x5, 95x5, 135x5x5, 185x5 ***These are something I guess... I'll keep at them I guess. Might fix the big hump in my back. Might kill me. The possibilities are some***
Zombie Arm Pulldowns: 10, 10, 10, 10, 10, 10

Protein
Luke Crowley
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2/4/20    Random crap ***Felt real stiff everywhere so just did whatever to shake it off***

BW: 268

Bench: 135x30, 225x20, 275x10
Leggy 'stensions: 15, 15, 15, 15
Hammy curls: 15, 15, 15, 15

Protein and candy
Luke Crowley
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