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Andy Crowley take 2 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Posted: 6/11/19 at 8:50pm |
I couldn't remember my log-in info from a billion years ago, so here we are. I think this is year 10 or 11 for me in the games with about 5 or 6 years in the middle where I didn't lift or train and threw quarter assed at best. This year I've thrown two competitions. Once well. Once like absolute butt. Being wildly inconsistent is a trend that has plagued me for years. I figured logging again may help me see If there are any patterns that help or hinder games performance. Also, I forget what I do week to week because I only actually program the big 4, otherwise I train kind of intuitively on accessory exercises. I figured I'll just start by logging my most recent workouts for each lift (bench, squat, deadlift,strict press) then go from there. Next competition is June 22nd.
Bench (last monday) 2x10@205 1x13@205 much pain in left ac joint(allegedly) DB incline 3x10@80s ouch Skullcrushers 4x5@75ish 5 second tempo down Pushdowns 4x20 and some weight Bench (yesterday) 135x sweet baby jesus that hurts. Towel thrown in. I'll deadlift instead. Deads Warm up 135xsome 225xsome 315xsome Working set w/ belt and straps 375x15 1.5 inch deficit deads 315x8 365x5 405x3 425x3 315x12 Barbell Shrugs 3x8@315 Chest supported DB rows 3x8@70s face pulls Squat (last friday) Warm up 135xsome 225x5 315x5 365x3 put on belt 405x3 Working sets 295x2x10, 295x13 done as beltless EMOM RDLs 3x10@295 I think Front squat 3x5@ 225 255 275, 295x3 Strict press (today) Warm up 95x8 115x5 135x3 155x3 Working set 140x11 I'm a terrible presser Push press speed doubles 185,185,205,205,205 Smith machine seated press 3x5@185 2x12@135 Single arm lateral raises 3x8@30s 1x20@20s Dips- 3x10@me+65lbs Overhead cable tricep extedies 3×20 @whatever dropset,dropset,dropset,done As you can probably see, I like to do the power lifts as my core movements and follow up with some bodybuilding type accessories because they make me feel good. I'm about 8 months removed from being completely detrained and skinny fat, so watching my body change has been cool and fulfilling/motivating. I don't do curls though. Don't get me wrong, I want to, but having both chronic biceps tendonitis (self diagnosed) and ulnar neuropathy (actually diagnosed) has ruled them out along with pullups (good riddance), barbell rows, and cleans(I miss you). Throws last week some time Heavy hammer-nothing crazy. Probably 6 throws between 70 and 75. Decent training marks for me. I never throw our hammer well. Light hammer- same as heavy. All around 95ish. Shrug. 16lb stone- stands up to 37ish. Forgot my cleats so glide in moccasins up to 40ish and fell down pretty good once. These are starting to come back. Getting back to fundamentals. Couple throws with the 56 in moccasins to try to stop myself from leaning left so hard and actually countering the weight properly. Didn't fall so success! My left shoulder hurts real bad when I bench so I'll probably stop doing that and just do ohp variations twice a week for a while. No lifting tomorrow. Hopefully throw the 42 a few times weather permitting . Maybe some puds, buuuut probably not. Edited by Andy Crowley - 6/11/19 at 9:41pm |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Yay more Crowleys!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I've only ever heard that sarcastically before. Anywho, throws today. 56 wfd. It's heavy. Took 6 or 8 throws. Best of 27'6"ish. It took me a minute to remember how to throw it, but I think it will be a good training tool especially in regards to pushing the weight and being patient. There is no dragging the 56b without falling all over the place. Need to translate that to the 42. 28- 5ish throws. Best of 58 on my last throw. Finally finished out over the trig in a linear manner. Didn't do much else right on that particular throw so that's encouraging. Would have liked to do more, but my hand said nay. And I was tired. 16lb stone. Stands best of 37. Fulls best of around 40. Most throws in the 38-39 range. Trying to unlearn bad habits is difficult, but it's heading in the right direction. I've been throwing shot/stone for like 18 years, but somewhere along the line decided to ditch all the fundamental basics of throwing. Needless to say, not the hot ticket. Threw the 14lb stone afterwards. Went less far than 16. I chalk it up to fatigue and lack of damns given. And that was that. A good amount of throwing volume for me with still keeping the reps pretty quality. I liked. Back in the gym tomorrow for squart. 10+ AMRAP @330. Ugh cardio. Also other leg stuff, maybe. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Squat todeeey.
135x10,225x8,315x3,365x2,405x2 AMRAP@330 fueled by Mighty Mighty Bosstones-"Green Bay, Wisconsin" got 13. Kind of disappointed even though it's 10lb rep PR over last cycle. I knew before the set that it wasn't going to go great. I made the mistake of taking too long before the set. I sat down for like three minutes. Mistake. I usuallly just pace around for like a minute and then get after it. When I got up to the bar I just felt cold and not in the right mindset. I'll remember that in the future. Front squat 225x5, 245x3,275x3 with a pause in the hole on the third rep. This was not intentional. My brain wasn't getting a whole lotta blood and I think I just forgot what I was doing. Went up surprisingly fast though. Followed by 295×1. It moved fast but the world was closing in on me and unconsciousness was a'comin' fast. Back down to 225x8 w/ an intentional pause in the hole. RDLs 225x8,315x5,335x5,335x8,225x12 w/ pause below the knees. I really dig pauses for pretty much everything. It reinforces maintaining tightness and explosiveness from a dead stop. Plus I think it's beneficial to become comfortable in the least comfortable portion of a lift. Maybe it's just me though. Bulgarian split squats 2x12 each leg w/ 50lb dumbbells. I'm very bad at these. I think I've neglected unilateral leg work for too long. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Speedy deads
135×10 225×8 315×5 405×4×2 2.5" deficit deads also speedy 405x2x2, 315x3x3 These felt fast and awesome. Clean grip high pulls from high hang 135x8 185x5 225x3 225x5 Almost hit myself in the teeth a bunch. These felt pretty good. It was very tempting to catch them, but I know that would be dumb. One arm db rows. Bent over with hand on a bench 100sx3 110sx3 110sx3 110sx5 squeezy pause at top on all reps Cable machine face pulls 3x10 The plan this week is to move medium-light weights fast. Decent intensity with lower volume. Plan to shut it down after Wednesday in preparation for the Belvidere games on Saturday. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Speedy strict press
Against skinny red bands Barx8, 95x3,95x3,115x3, 115x3 Lose the bands 135x3,155x3,165x3,165x3 (not speedy enough) Back to 135x3x3 Dips (surprisingly pain free) Me x 10, me+70x5, me+80x5,5,8 Leanie one arm db lateral raises 20sx15,15,20 per arm Seated cable rows with wide grip 3x12 Tricep push downs 3x15 Done |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Throws after work yesterday
42 wfd started wierd and got better. Probably took 8 full throws. Best of 38 high. It was smooth and right down the middle, so that's cool. Distance was whatever. Light hammer somewhere between 6 and 30 throws. I don't remember. Best of 98. Again, whatever. Started figuring things out only as I became fatigued. 16lb stone. Standsx3 best of 37. Fulls x8? Most between 39 and 39 slightly higher. I'm doing things right in pieces. Need to put it all together. Very frustrating. 42 wob pulls no hook grip No idea how high they went but they felt good. Some of them even arced so that was neat. I was planning on shutting it down after yesterday, but I kind of want to squat today. Luke told me not to. I'm probably going to. Suck it, Luke. For real though, I feel like a throw better when my legs are a little sore. I think it makes me conscious of the fact that I have legs and can indeed use them during my throws. We'll see. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Belvidere, IL games
Sheaf-24 blah. Low point of the day. Height was great. Aim was not. Wob-15' cool with me. Had some bar smashing pulls at 16. Encouraging. Braemar-31' happy with that. Ugly 23lb stone that I never throw well OS- 42' very happy with that. Things finally clicked plus it was a very comfy stone. HW- 40' I'll take it. I know I had a bigger throw in me, but I feel good about it. LW- 60' felt like an out of control tornado of flailing legs, but hit a decent enough power position and threw it hard. Bueno HH- 76' not great not terrible LH- 98' same as heavy Caber-11:45 then the caber broke and we were given a big ol' bitch of a caber. No turn. All and all, I'm quite pleased with my performance. No PRs but not far off on anything. Except sheaf. F sheaf. Jane and Jason Clevenger always put on a great games, and this one was no exception. Can't say enough about how awesome they are. Now back to gym stuff starting Monday...maybe. My next games probably won't be until La Crosse Irishfest in August, so lots of time to get stronger and better. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Strict OHP
Barx15, 95x8, 115x5, 135x5, 155x3, 120x4x8, 120x10 Smith machine seated press 135x5, 185x3x5, 135x2x10 tempo 3 seconds down, one second pause, kaboom Dips Left shoulder felt poopy so I just did bodyweight for 3x15 with 20 seconds rest between Lateral raises 3x15@20s done unilaterally 1x8@30s bilaterally. These felt bad Cable overhead tricep extendees 3x15 Cable curls. Really light just to try to get some blood to my hurty stuff. 3x12. Not sure whether it did anything or not but it didn't hurt and I got a nice pump |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Everything felt like butt today.
Deads 4x8@335 1×12@335 Everything moved fine but I just felt bad. Too sweaty. Breathing too hard. Stomach turning. 2.5" deficit deads 335x2, 365x2, 405x3, 315x5, 315x12 Actually felt better than regular deads, but my body still felt off. I cut it off there. Maybe I'll do my back stuff later this week. Probably not though. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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More overhead press
Skinny red bands+barx8,95x5,115x4x3 Lose the bands 135x5,155x3,165x3,175x2 Still suck at pressing Push press 185x3,205x3,225x2,225x1 These are hard on my knees. Probably doing something wrong. Dips. Pain free today for whatever reason. Bodyweight x12, me+75x5, +95x5, +100x2x5, +65x10 drop the weight immediately followed by bodyweight x12 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Skwaat
Barx20,135x10,225x5,315x5,365x3(put on belt)405x2,435x2 285x4x8 beltless,285x14 w/ belt Front skwaat 225x5,255x3,3,5 Pause in the hole 225x3,3,3,5 So ends a rough week of lifting. I think the games last Saturday took more out of me than I realized. I proabably should have taken a low stress week and allowed myself to recover a little better, but I didn't. Maybe next time. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Strict OHP
Barx20,95x8,115x5,135x7,7,7,10 Dips Bodyweight x12, +70x3x7, bodyweight tempo 5,1,0 x 3x5 These felt like crap today. Not hurty just harder than they should have been Leanie single arm lateral raises 3x15@20,25,25 1x30@15 bilateral Skull crushers 3x12@ whatever 25s on an EZ curl bar is 1x5@ 5,1,0 tempo. Same weight. Good burns Single arm overhead cable extensions 3x12 Double arm 1x20 Bilateral dumbell curls 3x15@20s for the pumps |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Deads
135x10,225x10,315x5,370x7,7,7,add belt 12 2.5" deficit pulls 370x3,405x3,3,5 Barbell shrugs 225x10,315x8,365x5,5,8, immediate dropsets 315x12, 225x20 Single arm DB rows 100x5,120x3x5 Face pulls 3x15 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4th of July workout with Luke and Katie.
Strict press against skinny reds Barx5,95x3,115x3,125x2,125x3,125x1 Lose the bands 135x3,155x1,165x1,175x1,175x1,175x2 Seated db shoulder press 8,8,8,10@60s. Pause at the bottom of each rep Lateral raises,skull crushers, various fiddle-farting around. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Late afternoon throws. I felt creaky and horrible coming into this. I was muttering about how terrible everything was and how throwing today is a mistake as I laced up the old cleats. Turns out I have no idea when I'm going to have a good throwing day because today went purdy swell.
16lb open stone Stands best of 38.5 Glides best of 40 I should probably be getting more than a foot and a half out of my glide, but I still feel good knowing there's more there. 22lb braemar best of 32.5. Felt good. Our stone is not a flyer. Light hammer Bladeless 3 winds best of 96 With blades two winds best of 104. Most throws were 97-99 but it was nice to finally catch one. Things were learned today for sure. Lightweight best of 59. Didn't really hit my positions well, but I went fast and threw kinda hard. My body was done listening at this point. Night sheaf- some went real high. Most went wierd. |
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BrainSmasher
Postaholic Joined: 4/01/07 Location: United States Status: Offline Points: 1516 |
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Yep I seen it... he threw dat hammer real far.
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Luke Crowley
Everything. All the time. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Squat yesterday
Barx20, 135x10, 225x5, 315x5, 365x3 415×2, add belt 460x1 Remove belt again 3x7@320 put belt back on 1x12@320 Pause in hole front squat 3x3 @235,245,265 No pause 1x6@275 RDLs 225x10, 315x8,5,5, 225x2x10 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Strict OHP
barx15, 95x10, 115x5, 135x3, 145x10, 155x4x3 DB lateral raises 4x15@15,20,20,20 Seated DB press 45s×10,70sx2x5,60sx2x8 w/ pause Dips Bodyweight x 10, +60x3x8, bodyweight x burnouts DB curls 3x12@25s Cable tricep overhead extensions 20,15,12 @progressively more rectangles Not the order I wanted to do things in, but the gym was bumpin' and I had to jump on whatever was available. Not too shabby considering. 145x10 is a rep PR. I still suck at pressing. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Deads
135x10, 225x8, 315x5, 365x3, 405x12 1.5" deficit deads 405x4x3 Barbell shrugs 225x10, 315x4x10, 225x2x12 Seated cable row 4x10 Face pulls 3x12 Chest supported db rows 4x8@60s |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Ill-advised OHP. I was considering not logging this because of how poop-stupid the workout was. I usually take Wednesdays off or throw on Wednesday, but today I felt compelled to press. It was a dopey dumbdumb idea. Nothing I had done in the past two workouts would point to having a good pressing day. Spoiler alert:I did not have a good pressing day
Strict OHP bar x15, 95x8, 115x5, 135x3, 155x2, 175x1, 185xNope, 185x3x1, 190xNope, 190x1. Missing reps is stupid. It's nice to know I can come back from it, but I need to do it right the first time and every time. Sloppy. Since that went so well, might as well push press too. 190x3, 205x2, 225xNope on first rep, got it easy on the second, 235x2nopes, 235x2nopes. I'm stupid. Pushing the weight out instead of up. Dips 5x5@me+85, 12@+45, 2xbodyweight burnout. Pressing probably would have been fine today if I would have just stuck to my usual second pressing day routine of bands and speed reps, but I decided to be a bro and go too heavy after hitting amraps in ohp and deads the two days prior. Not sure what I expected. Lesson learned. Maybe. This log stands as a reminder to not be an asshole and stick to the program. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/12 squatting
Bar x 20, 135x10, 225x8, 315x5, 365x2, 405x2, add belt for AMRAP and then things go bad. The goal was 8+ at 350. Got 8 reps and felt kind of tired so I decided to rest...in the hole. I don't know why. So I took a nice 5 second pause and grinded out the 9th rep. So dumb. Everything was feeling off that day, my brain included. I decided I'd do a couple more sets at that weight just to get some volume and work some things out. First set: unrack, go down, pause, what the hell. Stand up, rack it. Get my head straighter and take it for 2x5. Okay. That's done whatever. Move on to fronts. Front squats actually didn't feel too bad. 225x5, 245x3, 275x3x3. Call it good. Now I'm at a conundrum. I'm feeling beat up and want to take a deload week, but I'm going on vacation the week after and proabably won't be training at all. I'll probably just struggle through the first week of the 5s block and then use vacation as my deload. 7/13 throws Did braemar, open, heavyweight, lightweight, bladeless light hammer, and wob pulls. No notable distances but good enough reps for the amount of fatigue I'm feeling. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/15
OHP Barx20, 95x10, 115x5, 135x5x5, 135x10 Dips Bodyweight x 10, +70x8, +90x5,5,7, +45x12,10 Alternating side and front raises 20s x10 each way x 4 DB curls 25sx10 30sx2x10 20sx12 Overhead cable tricep extensions 20,15,10,10 Single arm overhead cable extensions 3x10 |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Always push through until the vacation week. Be a broken man and then recover for a week haha
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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That's the plan. I'm nervous though. I haven't taken more than two days in a row off in over a year. One week off lead to five years off last time, haha. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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This happens to me, too. I cant stand people who can take such huge breaks in training and bounce right back!!
Push ups and air squats FTW
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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At least I know I'm going to be eating a crap ton on vacation. Hopefully, I'll put on a few pounds and come back feeling snappy and rested.
For now, training continues 7/16. Deads 135x12, 225x10, 315x5, 365x5x5, add belt 365x12 2.5" deficit deads 365x3, 405x3, 425x3x3 Barbell shrugs 225x12, 315x3x10, 225x2x12 Bent over single arm dumbell rows furda 100x5,5,5,10 each arm |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/18 second OHP day
Strict press. Usually do bands on this day but the racks with band pegs were taken so I just did regular type. Barx20, 95x10, 115x8, 135x5, 155x3, 165x3,175x3x2 Pin press set at forehead level. This seems to be my sticking point, and these were terrible, but I can see the benefits. These may become a staple, as I'd really like to increase my overhead strength. 135x5, 155x2x5, 165x3, 170x3x3 Dips +55x4x10 Front/side raises 25s x 3x8 each way Db curls regular then hammer style 20s x 20 each way Cable pushdowns 20,20,10,10,10 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/19 squart
Bar x 20, 135x10, 225x7, 315x3, 365x2, 405x2, 315x5x5, add belt 315x12 Front squart 225x3,255x1,275x1, 295x1, add belt 315x2 RDLs 225x12, 275x2x10, 225x6 w/ pause at the bottom Single leg ham curls 3x10 each leg Both legs 1x20 immediately after last set |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Back from a wonderful week vacation. Got in around 7am after a 15 hour drive, had some appies and nappies then hit the gym. I didn't have anything programmed for today, but I felt the need to move some weight and work out some stiffness.
Squat Barx15, 135x15, 225x8, 315x5, 365x2, 405x1,1,3 Paused squat 315x3,3,5 Front squat 225x3,245x3 Paused front squat 275x3x2 Good enough. |
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