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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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when you say "Begin deload"
I picture you as a 90's computer trying to "begin de-frag"
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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 assure you, I am fully fragged.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/3 continue defraggle rock
Hang cleans 135x5, 185x3, 225x2, 275x3x2 Beltless deads 365x4, 415x2x2 Slow eccentric pullups (don't know the exact tempo, but it was longer than I wanted it to be) 3x5 |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Hahaha I like where this is going
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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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3/5 more of the same
Hit the gym about an hour after getting off the water. It was spitting rain and snow and blowing 15-20mph, but the walleyes were biting. Anyway, I was very stiff and still shivering when I got to the gym. Not ideal, but at least it's defrag week. Paused bench 4x2 @245 Paused high incline DB bench (one notch bellow vertical) 3x5 @70s Everything felt surprisingly fine. My hip/groin is still bugging me though. Can't decide if I'm going to do some light squatting tomorrow or not. I'll play it by ear. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/7 defrag squats
SSB parallel box squats Worked up to 4x2 @365(don't know what the bar weighs. Calling it 45) These were awkward. Definitely more than I expected, but they did help mitigate my hip pain Beltless front squats Worked up to 3x2@275. Slight hip pain. Foam roll Drove past my throwing field on the way home, and it looked good, so I decided to take some throws. Heavy hammer -74,77, 83, 81 Really happy with this. Felt smooth and fast. I wasn't hitting over 80 until mid season last year. Heavy weight (42lbs)- 36, 38, 36, 38, 40, 38, 37 The distances are whatever, but my technique wasn't where I wanted it to be. It got better when I remembered a low first cast, don't outrun the weight, and lift with the legs at the end. Never completely put a throw together, but hitting 40 first practice with willy nilly technique is encouraging. Most importantly, the throws were pain free. |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Outstanding. Tom
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Aim high. Stay hungry.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Thank you, sir! 3/8 night puds and other tom foolery Heavy pud x30. Side slingies, fronts, wob pulls Lots of sheaf. Still dialing things in but pretty consistently good height. 150lb sand bag to shoulder, presses, and lots of suplexes. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/9 OHP
3,3,3+ 140, 160, 175x4 That was the easiest 4 I've had at 175. I screwed up the 5th rep...3 times. Shook it out for 15 seconds then hit another rep. That was frustrating, but still the best it's felt in a long time. Thanks to a well timed defrag. Dips 4x8 @+60,80,80,65 randomly paused like 5 if the 8 reps on the last set. Kinda forgot what I was doing. Lateral raises 3x13@30s Face pulls 4x12 If the weather holds I'm hoping to cut the lifting down to 3 days and throw 2 or 3 days pretty soon. Maybe a OHP/Deads, bench/squat, dynamic stuff kinda split. Who knows. We'll probably get another foot of snow. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/10 deads and things
225x5, 315x5, 365x3, 405x2, 455x4x2 Meh Hang cleans 225x3, 245x2, 295x1 (soooooo easy), 315x4 high pulls. I'll just pretend I was doing high pulls on purpose. Pulls were great, I was just being a pussy when it came to the catch. Farts, butts, farts. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Forgot to log 3/12 bench
3,3,3+ 195,225,250x6 mesh 225x9,8 Missed the 9th rep and had to dump it on the low J-hooks. Puckered my b-hole a bit, so I called it good there. Probably try again next week. DB incline 85s x8,6,8 Didn't rest enough after the first set. Won't up the weight next week. I've kind of phoned it in this week. My hip is still bugging me and I've been fishing a lot which has lead to missing meals and being generally tired. I went into this workout at 191lbs. That's lower than ideal. I've started rectifying that situation. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/15 OHP
Family lifting session at Luke's 5,3,1+ 145,165,185x4 woot woot! 195x1 just because I wanted to say I can strict press my bodyweight 115x3x10 Messing with sandbags Tweaked my back. Farts Later time throws Light hammer Probably 6 to 8 throws all between 103 and 107. Except the one where I fell down. Heavyweight (42) 5ish throws between 38 and 41 Lightweight 6 throws then lost a callus. Between 58 and 63. That's good for me. Braemar Lots of throws between 30 and 32. Not bad with that stone. Really happy with how throws are going thus far. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/17 St. Patrick's day throws
Tried to start with heavy hammer winds to warm up. Felt like my guts were tearing apart. I'm not conditioned enough to throw hammers twice in 3 days. Noted. Open stone 4 Stands best of 37' 6 Glide best of 40' not great. Took me a while to find my handle on the stone again. Hit one decent throw and called it good. Heavyweight 5 throws best of 39' My first 4 throws were crap. I'm really pleased I was able to diagnose and fix the problem though. I can't always do that. Today I did. Yay me. Wob pulls A crap ton. Mostly decent as far as not leaving them out front. I'm still screwing around with different cues and timing, but I think I'm getting closer to a consistent technique. With the gyms closed here in Wisconsin, my plan is to throw a bunch, get really good, have all the games get canceled due to the stupid virus, get frustrated, then quit highland games all together. Hopefully, I can get a day or two of lifting in at Luke and Katie's each week until this crap blows over. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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You're gonna be so good when you decide to quit.
This plan will pay off in spades for the Wisconsin games!
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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 want people to look back at this log and think, "Whatever happened to that guy? He could have been a mediocre B thrower."
3/18 bench at Luke and Katie's 5,3,1+ 205, 235, 267(stupid kilo plates)x4. I'm happy with that. I only got 260x4 three weeks ago. Volume 9,9,8 @225. Faaaaaaaarts. So close. First set felt bad. Second set felt great. Third set felt good right up until I failed the last rep. Oh well, guess I'll try it again in a couple weeks. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/20 squat
First time real squatting since messing up my hip. it was a poop show. 3,3,3+ 335,385,425x3 First rep was kind of uncomfortable. My brain said don't hit the hole quite so hard. My body translated that into pausing for a good two seconds at the bottom. Third rep was probably the best. I called it there because obviously my head was not right. Front squat 4x8@275,280.5(kilo plates),225,225 These felt good RDL 8@235 I think |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/21 throws
Heavyweight 5 one turns best of 34' I'm bad at these 5 fulls best of 40. Not great at these either Open stone 6 stands best of 37'. Glides weren't happening today. Legs said no. Wob pulls 10 throws without leaving any out front. That's a win. They felt pretty high too. I'd say at least a million feeters. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/23 OHP and messin' around
5,5,5+ 135, 162.5, 170x5 These did not feel awesome today. It probably didn't help that I decided to hit a 295 bench before my last set. I'm happy with that though. Wierd stuff for the win! Didn't do much else besides some hack. I'm better while holding a piece of mac n cheese pizza apparently. Not sure what the future holds with shelter-in-place going into affect tomorrow. Pretty sure I can still go throw and whatnot. Either way, I'm gunna. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Throwing is the definition of social distancing.
I say you risk it. Worst case scenario, you end up in jail with Luke as your CO! Sounds pretty chill...until the tasering
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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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They're not even arresting people in La Crosse anymore unless it's a violent crime. It's a meth-head holiday. I did check to see if I can still fish, which I can. I assume throwing will be hunky dory. No one ever comes near me when I'm throwing at the park. Except puppies. Puppies love throwing.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I think that's just science, about the puppies and throwing
I'd keep a sharp eye out for the rogue meth heads! Rumor has it, Luke is 431-0 vs meth heads. Maybe he'll help you?
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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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'Twouldn't be proper to ask Luke to bring his work home with him. 3/27 My oldest brother is moving, so I have a temporary garage gym. It's just a rack, two bars, and a crap ton of weight for now, but we'll be bringing up a bench or two and other gym things tomorrow. I christened the rack today with some terrible feeling front squats. 225x6, 245x6, 275x6, 295x6, 305x5, 255x6paused. 305 was supposed to be for 6 but it wasn't. My hip was buggering me big time. I must have set up too wide. I haven't lifted without a mirror in a long time and I think I've relied too much on it to know where my body is and how I'm set up. That will be an adjustment, but probably an overall positive. RDLs 3x8@245 Also 3/27 throws Heavy hammer-6 throws. Best of 82' which was fine, but most of the other ones were low to mid 70s with too much ground hitting. That was frustrating, so I said F it. Heavyweight-10 best of 41.5. This went well. Most throws were between 39 and 41. Even my wierd ones went 38, so that's good for me. 6 WOB pulls. I think I'm starting to suck less at this, but there is really no way of knowing. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Also, I'm under 190lbs and it's gross and I hate it.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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GROSS!!
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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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3/29 bench
5,5,5+ 185,210,240x8 First bench workout in the garage gym was successful. I was worried about how things would go outside my natural habitat of the Y, but so far so good. Volume work 4x5@230 paused Short and sweet. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/30 deads
4x2@460 Felt fine Fat bar pullups 4x5 Single arm landmine rows 4x10@85 on the bar Just kind of screwing around trying to figure out what things I can do with what I have available to me. It's a work in progress. Q |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/31 trowin'
Open stone 4 fronts best of 34' 4 stands best of 38' 6 glides best of 39'10". Poop. I was popping everything straight up in the air. No out. Farts, butt, farts. Crap ton of wob pulls. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I know that feeling. Guarantee you were dropping your elbow. Keep that elbow high and tight!!
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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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Don't act like you know me, Jeff! But yeah, I was definitely doing that. Thanks for the reminder because I definitely couldn't feel it in the moment. And Luke is no help.
4/1 cardio. Haha, April fools! It's OHP day, silly. 3,3,3+ 140, 160, 180x3, 180x4. First set at 180 went poorly. I pushed my second rep way out in front of me and had to fight it a bit. That tired me out real fast. I took a minute and shook it out then hit another set of 4. Felt much better. 10 minute break for supper. Chicken and rice hotdish. Some would call it a casserole. They would be wrong. 165x4x3 for a little extra volume at medium weight. Really tried to focus on technique and tightness. They felt great. Lateral raises 3x20 w/15lb plate. They made my fings tired, but I like the feel of using the plates. Straight bar Skull crushers 3x10@75lbs pause at the bottom. Getting into the swing of the garage lifting. Got a good sweat and pump going tonight. I had like three shoulder veins. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/30 squat
SSB parralel box squat 5,3,1+ 350, 400, 450x1 I just went with my normal squat numbers for this. That was a mistake. I'm not used to this bar or box squat. It's a lot differenter than I expected. Front squat 155x5, 245x3, 295x2. Holy crqp did these feel bad. My hip kind of bugged me, but worse than that, it bugged my brain. I was worried about it and it made me tentative. I screwed around with some high bar squats and they felt a little better. Then I tried a narrower stance high bar to a box and that may have to be the hot ticket. I lose a lot of power when I'm not able to hit the stretch reflex out of the hole, but I don't want to widen my stance for box squat because I don't feel like that has a lot of carryover for me and it has the potential to aggravate my hip. This hip thing has been a real bummer. Thanks carona virus. Stiff leg deads 3x8@245 Poopy day all around. I had a wierd allergic reaction to something I ate today. Made my eyes swell, my face hot, my hands and feet itchy, and my esophagus swell. This happens from time to time, but I can't figure out the trigger. I took some benadryl and fell asleep for a few hours. I should have known lifting wouldn't go well. |
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