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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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12/30 OHP
kinda just dickin' around 95x8, 115x5, 155x3, 175x2, 185x1, 195 for nearly one rep. It's baffling how this lift can go from snaptastic at 185 to completely stalling just past my forehead at 195. No push press today. Biceps were feeling weird in the rack position. Dips 4x8@+55, 75, 75, 60 last set paused reps Lateral raises Same boring timed sets 20s, 20s, 15s one minute per set. Two minutes rest between Rear delt machine flies 2x25 w/ 3 second eccentric 15° incline ez bar skull crushers 2x6 w/ 5 second eccentric 1x12 regular type Rack run db curls 1x10@30,25,20,15. Puuuuumps Tried some body curls/hanging leg raises but my right shoulder wasn't a big fan so switched to 3x8 ab rollouts as per Jeff's suggestion. Boy do these suck. I felt like my face was going to explode. My core is weak sauce. Cable tricep kickbacks 3x12 After writing this, it seems like I did a lot of stuff. After deloading, I was ready to get after it. May have gotten after it a bit too much, but I don't feel like it...yet. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/31 New Year's Heave
Trap bar deads 5,3,1+ 365, 415, 475x8 (was supposed to be 465, but I couldn't fit a 25 and a 5 on the bar, so I went with a 35). These are boring, but I like them. I didn't think my abs were sore from yesterday until the last set. Turns out they were just waiting to strike. Pullups 3x5 w/ 5 second eccentric. holy balls Chest supported DB rows 4x10 @65s Wide grip barbell shrugs 3x10 @225,275,315 1x5 power shrugs/ 5 strict shrugs @315 1×12@225 |
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BrainSmasher
Postaholic Joined: 4/01/07 Location: United States Status: Offline Points: 1516 |
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Why don't you take it easy there super chief. Your balls are through the wall.
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Luke Crowley
Everything. All the time. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Ab wheels maketh man.
You'll be doing laundry on your core before you know it. Think of the water and electrical savings! The pay off will be huge!
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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 live in Wisconsin. I wash my buckskins in the icy water of the Mississippi river. I smell like beaver musk and fish jizz. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/2 bench. Happy Birthday, Mom!
5,3,1+ 195, 225, 252x6. Was supposed to be 250, but Luke has wierd 11lb plates and Katie was using the real 10s for pressing. Doesn't matter. Wouldn't have gotten another rep either way. My setup wasn't as on point as I would have liked but 6 is fine. Volume bench 3x9 @210 Done and done |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/3 Squat
5,3,1+ 335, 375, 420x6 Happy with that. Coming into the workout, I had it in my head that I needed to get 6 it was going to be hard, I was going to have to grind, but I needed to get. I was pleasantly surprised that it really wasn't hard or grindy at all, but since I told myself 6 was the number, I stopped there even though I knew there was more in the tank. I don't necessarily think that's a bad thing though. Front squat 4×8 @225, 255, 265, 245 8 is a lot of reps on front squat for me. Fin |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/5 hang cleans
6x2@245,255,265,265,265,245 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/6 OHP
I didn't bump the weights up this cycle because of how bad OHP has been feeling. Sigh 5,5,5+ 125, 140, 160x7 that's pretty good for me Dips 5x6@ 65, 80, 80, 80, 65 last set paused Lateral raises 1x10@30,25,20,15,12.5,10 1x8 @ samezies Rear dealt machine fly 2x25 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/7 hex bar deads
5,5,5+ 325, 375, 425x12. Meh, didn't feel great or terrible. Pullups 3x3 @+45 2x5 @+25 Chest supported DB rows 4x8@70s really starting to like these Seated cable rows 2x20 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/9 Bench
5,5,5+ 175, 205, 225x10. I noticed I breathe way too much on high reps sets. Kills my stability. Overall though, this felt good. No spotter so I called it at 10. Volume work Paused bench 4x5 @210 Paused DB incline 60s for 1x15 @30°, 1x12 @45°, 1x10 @60° Shoulders weren't up for heavy weights, so I went light, short rest, and paused. Playing with the angle was fun too. Feet up deficit pushups 3x10. These were harder than expected. It's a deep burn. Skull crushers 12, 10, 8 triceps were already fried at this point |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/10 squat
5,5,5+ 295, 340, 385x10 Front squat 5x6 @225, 255, 275, 285, 245 (paused) These didn't feel great today. Quads were unusually pumped right from the get-go. Luke got in my head and now they feel shitty. Stiff leg rack pulls at mid shin 3x10 @225, 275, 275 |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Luke LIVES in my head.
Get out of my head!!
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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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1/12 cleans
1x 255, 275, 285, 285, 285, 265, 265, 265 Was not feeling snappy today. My pulls were poop. Actually had to drop under on one of my reps at 285. I blame it on going in 2 hours earlier than normal with nothing but 5 slices of salami and preworkout in my belly. Got it done though. Almost time for some playoff football. Go Pack, Go! |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/13 OHP
3,3,3+ 135, 155, 175x4, 135x10 for fun That's two not horrible weeks in a row for me. I've made some small tweaks to my technique which seems to be helping. Dips 6x4 @ +75, 95, 95, 95, 95, 75 (last set paused as per usual) Skipped out on my accessory work. Won't make a habit of it, but I had a pounding headache and there was shoveling to be done back at the homestead. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/14 return of the living deadlifts
My back has been feeling good, so I figured I'd give regular type deads a try. Nothing crazy. 135x10, 225x8, 315x5, 365x3, 405x3, 435x3, 455x2, 405x2, 315x3, 315x3 No back pain...ywt Chest supported DB rows 4x10 @70s That was it for the gym. Had more shoveling to do, and since I'd rather rip out my own pubes than do core work in the gym, I figured I'd take some winds with the heavy hammer. I did 3x10 each side. They felt awesome. I'm going to try to do this a couple times a week. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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The shovel hustle never stops man
Glad your back is holding up
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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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1/15 fartin' around
Night puds 34 total I think. Screwed around with the sand bags a bit. Was able to shoulder the 225 which was cool. Never shouldered a thing before. Did a down and back with it as well. Probably 80ish feet. Soreness set in immediately. I don't have high hopes for tomorrow's workout, but it was fun doing different stuff. Also, there was hack. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/16 bench
This went as lackluster as expected. Everything was tight and sore. Especially my mid/upper back. I just couldn't find my solid setup. Also the sun was in my eyes and I just ate popcorn among other excuses. 3,3,1,1,3+ 185, 225, 255, 285, 240x6 Volume work 3x9 @215 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/17 squat
3,3,3+ 315, 365, 405x7 Front squat 4x4 @225, 255, 275, 295 I was supposed to do 6 sets, but they were not feeling good. The bar was warped and kept trying to roll in the rack position. I'm still feeling beat up from the sandbag stuff Wednesday. I didn't do that much, but the new stimulus kicked my ass hard apparently. Stiff leg rack deads from mid shin 4x8 @225, 275, 295, 295 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/19 cleans
5x3 @250, 260, 260, 245, 245 Meh |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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your Packers related anxiety is really affecting your log posts.
Just accept that the 49ers will win and you'll feel better |
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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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How..dare...you!? I'm revoking your Wisconsin passport. In my mind the Packers have vastly overachieved this year. Everything after like 9 wins has been gravy. That being said, yeah, my b-hole is puckered a bit.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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NOOO! I love Wisconsin. I am just a sad, bitter, Patriots fan who cant handle being out of the playoffs.
I take it all back!
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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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Hope you're happy, Jeff. That L is on you.
1/20 OHP 5,3,1+ 140, 160, 180x3, 140x10 for fun Felt pretty good. I still get antsy and breathe at stupid unneccessary times which kinda kills my momentum, but I don't feel too bad about 180x3. Dips 8x3 @+85,85,100,100,100,100,85,85 (last two sets paused) Lateral raises 2x10 @30,26,20,15,12.5,15,10 Rear delt reverse fly machine 2x25 I came into today feeling kind of poopy. Left feeling considerably less poopy. That's a win in my book. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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NOOOOOOOOOOOOOOO!
They just didn't want it bad enough. I feel for ya man.
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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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1/21 deads n things
Paused deads at mid shin/somewhere bellow the knee 225x5, 315x5, 365x3, 405x2x2 I like/hate these. They make me have to hold tension in my back/core in the position I think I suck the most at. Regular type deads 4x2@405 2.5" deficit deads 4x3@315 I missed these lots. Chest supported incline DB rows 4x8@75s Single arm DB rows (hand on bench) 2x5 per arm @100 squeezey pause at the top I'm easing back into the deadlifting, and so far, everything feels good. Granted, it's light weight. I'll probably stick with doubles for a while and just bump the weight up a bit each week. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/23 bench
5,3,1+ 205, 225, 255x4. Kind of disappointing. My shoulders were super grumpy today, but I also just didn't feel strong. Paused bench 4x5 @215 My last set felt the best. Finally got my setup how I wanted and remembered my cues. Paused DB incline 3x10 @70s |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/24 squat
5,3,1+ 340, 385, 435x5 I'm happy with that. Front squat 275x3, 285x3, 320x3, 350x1, 365x1 It was feeling too good to not do dumb stuff. That lift marks my first lifetime PR in over a decade. It's satisfying but still kinda sad. Stiff led deads 3x10 @185. Taking it easy to reintroduce the full range of motion. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/26 cleans
185x5, 225x5, 255x2, 275x2, 245x3, 225x5 These felt super not good. Every crossfarter in the world was in the gym taking up all the bumper plates and Olympic bars. I had to do these with regular plates on a Texas power bar. Less than ideal. 1/27 OHP 5,5,5+ 125, 150 (was supposed to be 140, but math is hard), 160x8, 145x8 for fun My last rep at 160 got stuck about 3 inches from lockout for what felt like an eternity. Thought I might pass out, might have a little bit, but I got it. Dips 4x8 @+65,80,80,65 The two top sets were tough. Both were at failure and I wasn't able to pause all 8 reps on my last set like I like to do. Going to keep the weights the same when I come back around to this cycle. Lateral raises 2x10 @30,25,20,15,12.5,10 Seated DB rear delt raises 2x20 Machine rear delt flies 1x30 |
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