Database |
Andy Crowley take 2 |
Post Reply | Page <1 1011121314 30> |
Author | |
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/2 hang cleans
135x8, 185x5, 225x3, 255x3, 280x2x2, 225x6 Throws Heavyweight 1 turn x4 best of 32. So bad at these 2 turns x8 best of 43'4" woot! Had a good day today. Over half my throws were 40+. I can't remember the last time that happened. Probably never. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/3 More throws
22lb braemar 10 throws. Best of 33' felt good. No terrible throws. Everything 31-33 15.5lb open stone 5 glides best of 40' nothing good happening here. Lightweight 6 throws best of 63' my oldest brother reminded me of the cue to be more patient at the front and actually throw the weight how it wants to be thrown as apposed to ripping it out of its orbit. Felt much easier and hurt my hand much less. Also went farther. Good stuff. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/4 OHP
Warm up with bands 45x8, 95x5, 115x3 5,3,1+ 155, 175, 195x2 I'm happy and grumpy about it all at once. Stupid lift. Seated lateral raises/band face pulls 25s 3x12/20 EZ bar skull crushers/band kickbacks 85 3×12/12 |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/5 Cinco de Mayo...de los muertos
135x8, 225x5, 315x5, 405x3, 455x2, 480x3x2 Didn't feel as good as last week. I had a feeling that would be the case coming into it. *short break to eat a seafood chimichanga and a drink a virgin margarita* Back for accessories with a full belly and zero motivation. Standing DB bent rows 5x12 @65s. I kinda like these. A bit awkward with loadable dumbbells, but it's doable and hit my lats pretty good. High to low band row thingies 2x20 per arm Slow and controlled. Lots of squeeze. |
|
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
Now that is what I call a super set!
|
|
Jeff Kaste
"I think there's a Squatch in these woods..." |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
More like a pooper set. Zing!
5/7 bench 5,3,1+ 215, 245, 275x3 Paused bench 3x5 @235 DB incline 4x10 @85s |
|
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
I get it!
|
|
Jeff Kaste
"I think there's a Squatch in these woods..." |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/8 "squat"
SSB box squat 3x10@260 Deficit stiff leg deadlifts 4x10@225 Was going to do some sled pulling, but went for a hike instead. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/9 throws
Heavyweight 1 turns x 4. Best of 33' 2 turns x 7 best of 43'8". Another good day. Only one throw under 40' which was a dump throw that still went 39'. Happy day. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/11 OHP
Starting a volume block because..why not? Strict press 3x10@125 Standing DB strict press 3x6 @65s. Never done these before. I kinda like them maybe. Seated lateral raises/band face pulls 30s 3x10/20 Skull crushers/band kickbacks 85 4x12/12 |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/12 deads
Was feeling beat up, so I figured I'd switch things up a bit. I rigged up some band pegs on the bottom of the rack for some banded deads. 315+doubled green bands 4x4. I liked these. They felt explosive. In the future I'll have to figure out a way to rig the bands to where the tension kicks in a little faster besides standing on something and pulling from a deficit. Single arm DB rows 105x4x10 Seated band low rows w/ neutral grip cable attachment 3x20 |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/14 bench
3x10 @185 paused DB incline bench 95s 3x8, 65s 20,18 Overhead band tricep extensions 3x12 Paused neutral grip pushups 3x12 |
|
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
Sounds like someone turned up the volume in here
|
|
Jeff Kaste
"I think there's a Squatch in these woods..." |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
Very observant. That is exactly the plan. I'm going to run a step load plan for a while until I get sick of it. I want to increase my work capacity and maybe get a participation hyper trophy. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/15 squat
SSB box squat 260x4x10 Front squat 155x3,225x3, 305x3, 315x3 First time being able to front squat without pain. Didn't go heavy, but it felt good. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
Later 5/15 bad feeling but not terrible distance throws
Heavy hammer-6 throws best of 81'. First time in a while I've hit more than one over 80', plus I was throwing up hill, so not too grumpy. Heavyweight- 8 throws best of 41' Everything was 38-41, so that was good especially considering how bad it felt. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/16 jackin' around
Hang cleans 135x5, 195x3, 245x3, 285x2,1,1 Hang clean high pulls 3x3@245 Hang snatch high pulls 135x4x3, 165x3 These went high. I might do them again. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/18 OHP
4x10@125 Seated lateral raises/band face pulls 30sx10/20x3 EZ bar skull crushers/band kickbacks 85x12/15×3 Everything felt like poop, but I got it done. |
|
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
Want to see more Jackin' around in here...
|
|
Jeff Kaste
"I think there's a Squatch in these woods..." |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/19 Deads
135x5, 225x5, 315x5, 365x3, 405x3, 455x6,3,3 It's probably time to get on an actual program for deads, but Jeff requested more jackin' around so I figured I'd oblige. Plus I just got my new Inzer Forever Belt in the mail and wanted to try it out. She's stiff, but I think I like it. I think 455x6 ties a rep PR from my touch n go days, but this time I did each rep from a dead stop. My second set of 3 was done touch n go just to see if I remember how to do it. I sort of do. I think touch n go might have a greater carryover for throwing, but I'm digging dead stop just for the consistency. I do a controlled eccentric and stay as tight as I can throughout the set without screwing around between reps. I kind of modeled it after Luke Richardson only like a lot less strong. 2" deficit deads 3x6@315 The new belt got kinda pinchy on these, so I ditched it after the first set. Bent over DB rows 4x12@65s |
|
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
This pleased me.
|
|
Jeff Kaste
"I think there's a Squatch in these woods..." |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
I forgot the most jackin' aroundiest part. In between sets at 455, I decided to pull it for a beltless sumo single. New PR. It was really easy, but I still think sumo is stupid. |
|
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
Jesus, that is some SERIOUS jackin'!
|
|
Jeff Kaste
"I think there's a Squatch in these woods..." |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
When it comes to jackin', I ain't slackin'. In regards to jackin' around that is.
5/21 bench 4x10@185 paused DB incline bench 1x9@95s Break for lunch, then nap, then hiking a few miles. Back to the gym about 6 hours later. DB incline bench 5,10,9,9 @95s Paused DB flat bench 3x10 @65s |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/22 squat
SSB box squat 5x10@260 Front squat 155x3, 245x3, 275x1, 325x1, 355x3 woot. Pain-freeish baby! |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/25 OHP
Strict press 5x10@125 Standing DB Strict press 3x8@65s Overhead band tricep extensions 3x20 Close grip bench 5x5@185 These didn't seem to bug my shoulder like they used to. I might try to slowly reintegrate them. Just went light and snappy to start with. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/25 Deads
135x5, 225x5, 315x5, 365x3, 405x2, 455x2, 475x4, 405x10 Deads have been feeling really good lately. Next week I'm starting on my 8s phase of my program, so I'll probably just have deads join that party. Single arm DB rows 115x3x8 per arm |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/26 bench
135x5, 205x3, 225x3, 255x1, 275x1 185x5x10 Incline DB bench 95s x9,7,7,7 These felt bad today Flat DB bench paused w/ feet up 65s x4x10 The jackin' around continues |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/29 squat
I was a week ahead on squats and I didn't want to start my new phase early on one lift because asymmetry makes me uncomfortable and it's been eating at me the last three weeks. You know what that means? You got it, Jeff! Jackin' around! Front squat 135x5, 205x3, 245x3, 315x3, 365x2, 315x2,2,1 paused. Was supposed to be 3x3, but I waa dangerously close to the lights going out on the last said. Bar placement was off by just a c-hair. Lay on the floor x3 minutes Back squat 315x2x5, 365x2, 405x .5 (just the down part). It never felt heavy I just got waaaaay forward. Proabably shouldn't have even tried going heavy-ish after not doing it forever. The good news is back squat barely bugged my hip and my safety strap system works like a champ. I'm going to stick with SSB box squat for a bit yet and just throw some regular type in here and there to reacquaint myself with the movement. |
|
Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
Post Options
Thanks(0)
|
5/30 lots of throws
42lb 1 turns x5. Didn't measure because they're stupid. Actually felt good and looked to be getting out there. 56lb 2 turns x3 best of 31' woot! I think that's a PR with the 56 42lb 2 turns x3 best of 44'3" another woot. Series was 43, 42, 44. Noice 28lb 2 turns x4 best of 64' Light hammer x6ish best of 106' Heavy hammer x3 best of 83' Lots of sheaf pulls. Wife picked me up an antique fork at a rummage sale. It was in rough shape but I was able to restore it and I think I've got it dialed in. Felt good. |
|
Post Reply | Page <1 1011121314 30> |
Tweet
|
Forum Jump | Forum Permissions You cannot post new topics in this forum You cannot reply to topics in this forum You cannot delete your posts in this forum You cannot edit your posts in this forum You cannot create polls in this forum You cannot vote in polls in this forum |