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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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Really a distinct lack of jackin' around.
But your throws the other day looked solid, I bet you were sore from that day
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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 thought I wasn't sore until I did OHP. My guts felt like they wre ripping when I braced. I do miss the jackin' around. I've got a deload coming up, so I'll try to make up for lost jackin' around time.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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6/25 bench
225x4x6 right shoulder has been bugging me since Monday. I shouldn't have tried close grip again. I need to just come to terms with the fact it's not a sustainable lift for me. DB incline 4x10 @90s 4 hour break Barbell incline 4x5@205 Tried flat dumbbell press, but my shoulder said nah. Incline EZ bar skull crushers/press 2x10/10 Not a great feeling day overall. That's been the case the last couple weeks. Deload next week...probably. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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5/26 squat
SSB box squat 4x6@320 Front squat 135x5, 245x3, 315x2, 365x1, 275x2x6 Regular type back squat 315x5, 355x10, 405x3 Very willy nilly on this. Deload next week, so I figured I'd try something heavyish. 4 hour break Stiff leg deadlift w/ 3 second eccentric 245x5x6 Band hamstring curls Lots of reps per leg then lots of reps with both legs 5/27 throws Light hammer 2 winds x2 best of 97' 3 winds x4 best of 104' One more 2 wind 104' WTFart Heavyweight 1 turns x4 best of 36' 2 turns x6 best of 43' Wob pulls at 15' branch Cleared 4/8. The ground was really chewed up where I stand from leaving it out front a bunch last time, so I had to stand farther out than I'd prefer. I know more would have cleared if I could have taken my normal position. Sheaf pulls x12. Felt good. Height looked good in comparison to the 35ish foot branch. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Now this is the kind of jackin' around I'm talking about.
4 hour breaks between compound lifts? Endless throws sessions Amazing!
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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'm just trying to maintain the jackin' around gains. This week will be nearly 100% jackin' around
6/29 OHP Seated barbell shoulder press from pins Chin level 95x5, 135x5, 185x3x2 Eye level 185x4x2 These were way harder and more awkward than expected. Remove pins 135x3x5 Seated paused DB shoulder press 3x6@60s Screwing around with a bit of a "pivot block" for my deload. Low volume with decent intensity on lifts I rarely do. The thinking behind it is you can cut fatigue while still getting a novel stimulus. Who knows. I also chose seated variations because I may or may not have put a nail through my foot on Saturday. Couldn't have happened at a better time. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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Boy did I ever. Now my guts are paying for it thanks to stupid antibiotics. Infections schminschmection.
7/1 benchesque Paused incline barbell 135x5, 185x3, 205x3, 225x2x2, 205x2x3 Barbell floor press 155x5, 245x2, 205x3x3 These were awkward and my set up in the rack wasn't optimal 7/2 "deadlift" Sumo (things kinda went off the rails today) 135x3, 225x3, 315x3, 365x1, 405x1, 455x1, 475x1, 500x1, 30 seconds rest, 500x1 conventional Second time pulling sumo. Yeah, it's cheating. Conventional felt great too though. This was also my first time pulling in shoes in forever. I wanted to protect the hole in my foot, so I went with my low top Converse. I think I like it. Wide stance squat 155x3, 245x3, 355x2, 245x2x3 Supinated pullups to sternum 3x5 |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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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If I had the mobility, I would definitely cheat that much.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/4 throws for 'America
Open stone Fronts x3 best of 34' Stands x3 best of 39' Glides x4 best of 41' Heavyweight 1 turns x4 best of 34' 2 turns x6 best of 41' Probably my worst heavyweight practice this season. My first 3 throws were like 34-35. That's pretty dang bad. Thankfully, I was able to settle myself and put the last few over 40' but I was discouraged for a bit. WOB pulls at 15ft branch My first pull went over so I just decided to go until I missed with 30 seconds or so between throws. 7 throws later, I smoked the bar on the way up and didn't get the roll. Good enough. I never left a throw out front which was great for me. I was very happy to end on a high note. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Nice WOBin but the other events, well, I think it's time to crack a beer
Get em next time!
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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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Thanks. The nice part is, as much as it's sucks throwing well and having it count for nothing because I don't get to compete, it stings less when I have a bad day because it really doesn't matter in the grand scheme of things. Not that it ever really matters, but that's just how my brain works. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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God aint that the truth. Every bad practice I have I start to get upset and then realize it's a waste of energy!
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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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Right you are, sir.
7/5 OHP Had a full house of strong people in the gym today. Was lots of fun. Strict press 5x6@155 Circus style dumbbell press 4x1 per arm @100 3x2 per arm @100 Lateral raises @15lbs w/ sloooooow eccentric while being made fun of. 3x8 I think the ridicule really increases the mind muscle connection. Wife made burgers and brats and there was much rejoicing. Immediately followed by full belly throws. All height events today. Lots of sheaf pulls going back and forth between the 16 and 20. All felt good and went highish. Lots of WOB pulls at various different branches with the 56, 42, and one with the 28. Also did some spins with the 42. I did probably 8 and 2 felt good, but probably still not as high as my stands. We measured out a couple 16'6" branches, but Luke broke both of them before I could get a good pull in. That's exactly why we can't have nice things. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/6 deads
405x5x6 Holy balls this felt pretty bad. I was pulling on a different bar today and it had more whip than I expected. It took until my last set to pull the slack out before giving it the beans. Last set felt best. I came into today pretty dumpy. I had nothing to do at work so I basically just stood around and got tired for 12 hours. Glad I got it done though. Pendlay rows 4x6@185 Just doing one accessory was a victory today. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/7 throws
Light hammer x what seemed like a billion but was probably 8-10. Best of 103' but an utter poop show for the most part. Took way too long to correct what I was doing wrong. I knew what to do, but my body really didn't want to Heavy hammer x 5 best of 82'. Same story as light. 28, 56, and 42 randomly interspersed for some throws. Everything was pretty bad. My body resisted me in hammers, but straight up told me to F off in weights. I think I am pretty fried from deads yesterday. Couple 42lb wob pulls felt good. Sheaf pulls with the 20 and 16. Also felt good. Spin was feeling pretty good with the 16. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/8 bench
225x5x6 Incline barbell 185x6, 205x3x6 Band overhead extensions/pushdowns/face pulls 15/10/15 x3 7/9 squat Had a breakthrough in the hurty hip/groin department today. It's not depth that hurts. It's all due to torso angle. If I get too leanie, stuff gets impinged, so I decided to forgo the SSB box squat in favor of high bar, narrow stance to test my hypothesis. 315x5x6 Felt good. No pain. Moved okay. Definitely going to take some getting used to, but I think I like it. Front squat 135x5, 245x3, 355x1, 245x3x4 Quads were cashed from high bar and everything was slippery and sweaty. Not ideal for a stable rack. I'm glad I can hit 355 on a bad bad day though. I need to do a lot better job programming these, but there are a lot of variables that go in to whether or not it'll feel good on a given day, it's hard to really have a plan. It's probably not a huge deal as I'm just using them as an accessory, but I would like to get better at them. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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you're strong.
If only Luke was as strong/good at posting in NASGA. But alas....he is not
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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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Luke is quietly getting stronger all alone which begs the question: Is he really getting stronger if he doesn't post it on NASGA? I think not. My guess is the Googley Eyed Chair is the one in charge and won't allow him to post anywhere but Instagram in order to fulfill it's dream of being internet famous. And don't even get me started on the boglin. Friggin' scrotum puppet. But, I digress... Later 7/9 boring ass hamstring work Stiff leg deadlift 275x6, 315x3x6 each rep starts from a dead stop from the floor and a slow eccentric. Seated band hamstring curls 3x10 I hate hamstring work. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/12 OHP
Went camping this weekend. Came back feeling wonderfully refreshed. Strict OHP 95x8, 115x5, 135x5, 185x1, 205x1 PR. Needed that win after how craptastic last week was. 6x6@155 Lateral raises w/ slow eccentric 3x10@15lbs plates Dips/band face pulls 12-15/12-15x3 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/13 deads
405x6x6 beltless because why not Supinated chinups to sternum 3x6 Done with the volume block for deads. Hopefully I've built a good base and increased my work capacity. Going to ease in to some heavier weights over the coming months. I plan to add in more accessory work as the volume decreases. I just haven't had the time or will to accessorize during this high (for me) volume block. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Accessories are the best. Especially when you do them 4-6 hours AFTER you do your main work lol
#homegyms
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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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Two-a-days for the win! I don't know if it has any affect on strength/hypertrophy/fatigue or any other fancy science words, but I know that it helps me get work done that I would otherwise not have Fs to give about. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/15 bench
225x5x6, 225x1x10 Incline barbell 185x4, 205x4, 210x4, 215x2x4 Paused DB incline 90sx3x6 DB incline tricep extensions (unilateral) 30sx3x8 per arm Band tricep stuff until I couldn't do any more stuff |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/16 throws
Heavyweight x8 best of 42' Open stone glides x6 best of 41' Wob pulls x10 Took some video of WOB and realized I'm not sitting on the weight nearly as much as I thought. That was good to know. 7/17 High bar squat 6×6 @315 That was all I had time for before landscaping duty. Hopefully, I'll be able to finish my workout tonight sometime. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/17 phase 2.
4 hour landscaping break Box squat to low box 315x5x3 Started with front squat, but my knees felt like garbage, so I added a box and switched to back squat. Probably should have just scrapped it all together. Stiff leg deadlift 275x6, 295x6, 325x6, 275x6 I was tired. This session was probably counter productive, but whatevs. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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No session is counter productive. Especially when it's after a 4 hour break for yard work.
I can only imagine the soreness level....catastrophic
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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 take your word for it. Yard work is an underutilized form of recovery work. 7/19 OHP 115x5, 135x5, 155x8, 135x5, 115x18 Slooooow eccentric lateral raises w/ 15lb plates 3x12 5 hour break for tacos, hack, and dodgeball Dips Bodyweight x8, +45x8, +55x3x8 Strict landmine viking press 45x6, 90x6, 115x6, 135x6, 160x6 Not sure what weight it actually is in the hand so I just subtracted the weight of the bar for record keeping purposes. Bent over rear delt flies/band face pulls 10lbs plates x12/12 x3 Barbell Push press just for fun 135x3, 185x1, 215x2x1, 225x1 Wasn't hard but felt awkward. No sleeves, belt, or wrist wraps. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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7/20 deads
5,5,5+,5,5+ 325x5, 375x5, 425x8, 375x5, 325x15 Neutral grip landmine rows 45x8, 90x8, 135x8, 180x2x8 That thing I said about more accessories didn't happen today. Unexpected hack broke out. |
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