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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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12/5 squat
My triumphant return! But not really. 5x5@315 Wasn't hard but I'm super tentative. Dr. Big Katie worked on me last night. Did some dry needling with the stim unit on my C7 area, trap, and triceps. My left trap is extremely tight. The needling with the stim felt like someone took an electric mixer and got all up in there. It's a crazy sensation. That seemed to help. The long head of my left triceps is pretty much shut off, but maybe getting better. I can't even flex it though. Medial and lateral head still work fine. Still have some residual numbness and tingling in my pointer and middle finger. Grip seems to still be okay though. I fear this is going to be a long road back, but I've got nothing else to do, so I might as well enjoy the boring, depressing ride. Satch, you're pretty much spot on. I'm a grumpy old man while simultaneously being a huge baby. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Shit, Andy!
Im glad Dr. Big Katie is fixing you slowly. I think more needles and more electricity is in order. Keep the faith!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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Air it all Andy, I’ll listen.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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You're a good man, sir. 12/7 squat again 10x1@365 beltless These felt fine. Slowly feeling better and getting confidence back. It feels good to be lifting again. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/8 deads
So, I lied. Luke baited me into deadlifting. I came over to hack, and he had a bar with some plates on it in the gym. What am I going to do, not lift it? I kept it light and it felt fine. A little weird not being able to flex my left triceps in the bottom. That's always been a cue for me with making sure I'm right and keeping the bar close. It didn't really hinder anything though. I think my top set was 355x5. I did a little kneeling OHP up to 135x1 which felt weak but not hurty and benched 135x1 which felt both weak and hurty as to be expected. I figured out that in addition to my triceps not firing, the sternal head of my left pec also isn't firing but to a lesser extent. 12/9 more needling Needles in the trap, lat, supraspinatus (I think), and pec. This session loosened some stuff up pretty good. My tri was considerably stronger when I left compared to when I got there. I'm feeling optimistic for the first time in a while. Dr. Big Katie's magic elecroneedles seem to be working. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Man, that Dr. Big Katie is some kind of voodoo witch doctor. Glad it's working!
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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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Indeed she is.
12/10 squat again 135x10, 225x10, 315x10 Add a belt and an 18" box 3x10@315 These are difficult for me. I get a lot out of the stretch reflex and I get none of that at this height. I could see that being beneficial. I kept my descent nice and slow and tight. Good stuff. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Hot
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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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12/14 bench...j/k squat again
5x6@325 beltless EMOM with a narrower stance. It was cold and I didn't really want to lift, so I kept it light, did some weird stuff, and got the fudge outta there. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/16 squuuuuuaaaaatttttsss
10x1@375 beltless These felt good so I started doing pauses for the last 5 sets. Needled again afterwards |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/18 skwaats
Beltless regular 135x10, 225x8, 325x10 Beltless to 18" box 3x10@325 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/21 Merry Squatsmas
5x6@335 beltless with no lifting shoes. These felt really good. I never used to be able to come anywhere near depth without my lifters, but for some reason I can now. Not sure why as I haven't worked on my mobility at all, but I'm not going to argue. My calves are sore today which is unusual but not unexpected considering my ankles were going through a bigger range of motion without the lifters. Combination of RDLs and SLDL some with pauses 4x8@155 Overall feeling pretty good. Pain is gone for the most part. Triceps strength is coming back very slowly but noticeably |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/13 happy squatzukah
3x1@385 beltless regular 4x1@385 beltless paused 1,2@385 paused with a belt I haven't used a belt in a while and forgot how wonderful it is. I got bored and combined my last 2 sets into one just to get it over with. |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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Keep grinding Andy. Merry Christmas
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Thanks, Satch. Merry Christmas to you too! |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/24 Liftmas Eve
Mostly just jacking around today 2" deficit deads 210x3, 250x3, 310x3x3, 310x5 Having trouble keeping tightness on my left side. Luke suggested I try his Thompson Bowtie. I did, and it felt much better. Probably going to order one. 210x3,2 5 second concentric, 5 second eccentric. These sucked, but they definitely made me feel things and be aware of my positions throughout the movement. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Bowties are both formal AND useful. Glad to see you pulling again!
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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 like to be fancy somwtimes. As for the pulls, it wasn't much, but it's honest work. 12/26 back to squattin Beltless 135x10, 185x8, 225x8, 335x10 18" box squat w/ wider stance 10@335,335,add belt 355 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/28 squirts
5×6@345 beltless 1x4@345 high bar, narrow stance beltless. Just kind of wanted to see how it would feel on my neck/back. It was surprisingly comfy. Overall, things felt kinda wonky today, but everything moved fine so that's nice. Between sets I've been doing some stuff to try to wake up my triceps. Did a few sets of 10 on overhead extensions with a 10lbs plate and some sets of overhead eccentrics with a 25lbs dumbbell. They're getting better. I'm hoping to add some light OHP this week or next to try to keep my upper body strength from completely going to poop. Not that it was much above poop to begin with. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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12/30 running out of different ways to say squat
10x1@385 beltless highbar narrow stance paused. Felt good. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/1 squats and deads
135x10, 225x8, 315x8, 345x10 16" box squat 345x8, 345x4. My hips weren't liking this and they don't lie, so I moved on. Deads 135x5, 225x5, 315x3, 405x3,2. Started getting a little discomfort in my upper back, so I called it there. 2.5" deficit deads 315x4x3. These felt good. Nice and springy and not hurty. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/4 squat
5x6@355 Beltless. Went back and forth between high bar and low bar Beltless front squat 225x3, 275x1, 315x1. I just wanted to see how it would feel. Haven't done it since the injury, but they felt surprisingly good |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Happy to see the voodoo that Katie is doing is working. Your squat is gonna 'esplode when you get back to regular programming. Nice work.
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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 buddy. That's the plan. It's been feeling good, so I think I'm feeling confident enough to push it a little more. 1/5 pressing OHP 5x6@95, 145x1, 155x1. These felt okay. The triceps fatigue quickly, bit it might be getting better maybe. Bench 3x3@135 PR! This was terrible. Better than before, but still terrible. It seems like I'm unable to stabilize my left scap in addition to the lower pec and triceps not working. Nerve injuries are just full of fun surprises. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/11 deload/pivot block type thing squat day
3-1-3 tempo squats 3x3@315 Paused front squat 3x2@225,275,315 That three second concentric was rough, and arguably stupid for an "explosive athlete", but it definitely made me aware of my positions which was the goal. I'll use them sparingly and far out from competition...or never again. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/13 "deload" 2" deficit deads
3x3@245, 295x3, 339x3, 389x1, 409x1, then we realized that another 60lbs would make 469 and 69 is obviously the most hilarious number. Needless to say, I decided to go for a PR because...69 hehe. It was ugly, but I got it and I did it beltless because I forgot my belt. In all seriousness though, I'm pretty pleased with this especially considering I spent the 8 hours prior to this session session ice fishing which is usually does not make for goodn lifting sessions. Deadlifts (at least in deficit form) are starting to come back since the injury. It was completely off program and random, but it was good for my psyche. Then I messed around with some paused stuff at 245. Some sets x some reps. |
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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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Oooo, you nasty
1/18 squat I'm back on a real program again. Started 5-3-1 again since it seemed to be working before "the incident". 5,5,5+ 285, 335, 375x10 Felt bad, but only 2 reps off my best at that weight. Front squat 375x1 (this rep was gross), 335x3, 285x5. Couldn't find a comfy rack position today for some reason. I had the fuzzy vision every set. I'm hoping to lay out my weeks going forward like this: squat, press, squat, dealift. First squat day will be 531, second will be mostly jackin' around, press will be volume OHP, deada will be primarily deficit. That's the plan for the time being anyway. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Could be tough to lift the entire DEA... |
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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 going to guess that guy could use a lift.
1/20 OHP 4x8@95 Lateral raises/overhead triceps extensions 3x15/12@10s 16lbs hammer winds 3x10 per side |
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