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Andy Crowley take 2 |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I have to do cleans with my ohio power bar every time and it's really terrible. An oly bar makes a world of difference
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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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Yikes. At least the Texas bar has a little whip and is only 28mm. I don't envy you in that regard. It does make your cleans that much more impressive though. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/28 deads
Paused deads 225x5, 315x3, 365x3, 415x2x2 Regular deads 415x4x2 2.5" deficit deads 4x3 @335 Chest supported incline DB rows 4x10 @75s |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/30 bench
5,5,5+ 185, 205, 230x10 3x9 @220 Db incline 3x8 @75s. First two sets paused. Last one regular type. I was pretty cashed Cable pushdowns and overhead extensions to the pump and beyond |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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"And beyond"??!
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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 wish I was that tan.
1/31 skwaat 5,5,5+ 315, 345, 395x8 I'm having trouble maintaining my bodyweight the last week. I'm down to 193 today from 199 Monday, which is not ideal. I don't feel my strength is being affected, but my lever belt was way too loose today. I might as well have gone beltless, but it matches my knee sleeves so...fashion. Front squat 4x8 @225,255,275,245. So..many...reps RDLs 3x8 @225. Pause at the bottom We leave for Disney World on Monday, so that'll be a good deload and hopefully the meal plan I got will turn this weight loss trend around. I'm a big fan of crowds, waiting, and overpriced things, so this should be the perfect vacation. This had better be the most magical and memorable G-damn experience of my daughter's life. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/2 hang cleans
225x3, 255x1, 275x1, 295x1, 305x nope I know 305 is there for sure. 295 was very easy, but I let 305 get in my head. I only gave it one attempt then cursed myself afterwards because I shouldn't have deviated from the plan in the first place. I'll get in three weeks like I'm supposed to. Other stuff One set of hang clean/push press/hang clean @225 3x2 from the floor @225 3x 1 fron floor 2 from hang Getting better off the floor. Maintaining good position over the bar, keeping it close and scooping with the hips. Still lots of work to be done with the timing and coordination, but it's good. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/3 OHP
3,3,3+ 135,155, 175x4, 145x10 for fun Managed to misgroove the first rep. Something I've never done before. It was tough to recover from so given the circumstances, I'm okay with it. Finding new ways to screw this lift up on a daily basis. dips 5x6 @+70,85,85,86,70 last set paused Lateral raises 1x10 @30,25,20,15,12.5,10 These were bugging my right shoulder so I cut it there. Seat DB rear delt flies 3x15 @20s I was able to sneak in a quick one before we leave for the cities (Minneapolis/St. Paul. Do other people refer to them as "the cities" or is this just a midwest thing?)this afternoon. Fly out at the ass crack of dawn tomorrow morning. Woot. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Have a Juicy Lucy before you leave. Enjoy the sun!
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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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2/10 back to chorin'
Got in around 4am this morning after a bunch of buttFFFFFery with canceled flights and whathaveyou. What should have been 3 hours from Orlando to Minneapolis turned into 10 hours from Orlando to Dallas to Oakland to Minneapolis with a super fun bout of food poisoning sprinkled in. I needed to get back in the gym. Decided I'd just repeat my last OHP workout I did and go from there. 3,3,3+ 135, 155, 175x4 Same as last week so I'm happy with that. Feeling depleted and fatigued but otherwise my body feels great. No soreness or anything like that aside from a slightly tweaked oblique from puking. Dips 3x10 paused @+45 Single arm lateral raises 3x10 per arm @30s That was good enough to feel like I done some stuff. |
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BrainSmasher
Postaholic Joined: 4/01/07 Location: United States Status: Offline Points: 1516 |
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Splatter poops and puke? Please tell me it was in an airplane bathroom!?
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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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I didn't defile any airplane bathrooms. I got most of it out at the hotel. I wanted to be efficient, so I evacuated from both ends near simultaneously. I think that's the way to go.
2/11 deads Paused type 225x5, 315x3, 365x3, 385x3, 425x2, 425x2 Regular type 425x4x2 2.5" deficit type 345x4x3 Single arm DB rowa 1x8 per arm @100 Chest supported incline DB rows 3x8 @85s Well, the travel/poops/pukes/lack of sleep really got to me today. Deads felt slow and heavy. Deficits felt slightly better, but still not good. Oh well. Onward and upward. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/13 Bench
3,3,3+ 195, 215, 245x7 Pretty happy with that. I felt like absolute bullocks coming in but was able to power through. Paused bench 220x4x5 Paused DB incline 4x8@75s DB incline tricep extensions 3x10@25s |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/14 squatentines day
3,3,3+ 325, 375, 415x5 Pretty blah. Didn't feel great, so I cut it there Front squat 4x6 @245,275,295, 225(paused) Paused RDL 3x8 @225, 235, 235 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/16 cleans
1 from the floor +2hangs 225, 225, 245, 245, 255, 255 Hangs 265x2, 265x3 My catch was poop today, but everything else felt okay. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/17 OHP
5,3,1+ 145, 165, 180x4, 155x8. That's good for me. OHP is finally moving if only a bit. Dips 6x4 @+80,100,100,100,100,80(paused) Single arm leanie lateral raises 4x10 per arm @30s DB rear delt raises 3x12 @25s Face pulls 4x12 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/18 deads
regular type 225x8, 315x5, 365x3, 405x3, 435x4x2 Felt better than last week 2.5" deficit 4x3@355 Single arm DB rows 1x10 per arm @100 Chest supported incline DB rows (CSIDR for short) 4x10@80s I nixed the paused deads in the interest of giving my back a break and to save time as there was shoveling to be done. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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The shoveling is never over.....
Never EVER over....
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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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2/20 bench
5,3,1+ 205,230,260x4 Good 'nuff Volume 3x9 @220 Paused DB incline 10,10,8,8 @75s I was tired. I'm trying to rest more between sets, but it's so boooooting. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/21 squat
5,3,1+ 345,395,440x4 Disappointment. Was feeling really good, but got too forward on my 4th Front squat 6x4 @275, 295, 320, 275, 275, 275 paused RDL 4x8 @225, 245, 245, 245 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/24 OHP
5,5,5+ 125, 150, 165x6, 135x12 for fun Did wierd stuff on my top set. Not bad considering Dips 8x3 @90,90,105,105,105,105,90,90 paused last two sets Leanie single arm lateral raises 4x10 per arm @30s Face pulls 4x15 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/25 deads n stuff
I skipped cleans on Sunday in favor of ice fishing, so I decided to warm up with them today. Just kinda went at it all willy nilly. First rep from the floor then some hangs 135, 185, 205, 225, 255, 255 Deadlift 445x4x2 2.5" deficit deadlifts 365x4x3 They got a football bar at the gym, so I screwed about with some bent over rows with it. The neutral grip felt wonderful, but the bar is so wide that I had to lock my knees out to avoid hitting them. Felt it more in my hamstrings than my back. I'll try it again some time. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I feel like the football bar is good in concept. Might be good for light weight rows where you can afford to be far away from the bar
Or maybe you're just doing it wrong lol who's to say
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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 agree. I always tend to err on the side of "I did something dumb," so I'll be trying it again. I think it would be great for seal rows if I had the ambition to set up a bench for it. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Yes! Seal rows with that bar would be great.
Seal rows are worth the set up. I use 2 saw horses and some 2x4s with a bench pad on top and they wreck my back. I love it |
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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'll try to figure out a good setup next time I'm in the gym. I don't have a lot of time to dick around which is what has stopped my from doing them this far. I've been doing chest supported dumbell rows to mimic the effect. I likes them lots.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/27 benchitty bench
5,5,5+ 185, 210, 235x8 more in the tank. No spotter Paused bench 4x5@225 felt good DB incline 4x8@80s first 3 sets paused last one not so much Incline overhead DB extensions 12,10,8 per arm @25 Incline DB curls/standing db curls 10/10, 10/8 @25s |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/28 squat
5,5,5+ 315, 355, 405 I've been having some hip/groin pain on my right side and hoped squatting would work it out. It did not. Front squat Triples @225,275,295,325,295,295,295,295 These felt a lot better than back squat. PR triple. woot woot. Felt pretty easy too in spite of setting up off center on the bar. Paused RDLs 8x225,245,255,255 I think I'm going to deload next week and try to get my hip feeling better. It's too close to throwing time to injure myself. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/29 random things
Went to the gymnastics center at the Y for open gym. Did a lot of flipping and handspring and bar work. Also lots of box jumps in honor of leap day. The highest I went was 52" or so. It felt great to move around and feel athletic again. Then I went to Luke's and threw puds. 20 fronts with the heavy pud. Then sheaf which went kinda meh. Light hammer winds 30 per side. Those felt good. Then some sandbag to shoulder and near pressing with whatever the lighter bag is. 150lbs maybe? It was a good day. I felt springy and athletic for the first time in a long time even though the gymnastics workout kicked my ass, and hands, and lats, and guts. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/2 begin deload
Beltless OHP 95x5, 115x5, 135x3, 155x2, 175x1, 185x1 Add skinny red bands 95x5, 115x2, 115x2, 115x2, 125x2 Dips 3x20 @just me Felt good. Dat was dat. |
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