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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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1/21 squat
Warm up with 2x10 per side 16lbs hammer winds High bar paused squat 135x5, 225x5, 315x3, 405x1, 315x3 w/ 5 second eccentric Nothing felt good tonight, so I didn't do much. Finished up with another 2x10 per side hammer winds. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/22 deads
2.5" deficits 155x8, 245x5, 335x3, 385x3x3 Regular deads 335x1, 385x1, 405x3 These feel way more awkward than deficits, but they didn't hurt today so that's cool. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/25 squat
3,3,3+,3 315, 355, 395x10, 365 Squat +doubled skinny red bands 3x3@315 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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1/26 OHP
45x10, 95x5, 115x3, 135x3, 145x3, 95x4x10 Felt a lot better than last week Seated lateral raises/overhead extensions 3x15/12@10s Warmed up and cooled down with 16lbs hammer winds 4x10 per side |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Forgot to post my last session. I think it was 1/28 squats.
135x10, 225x5, 315x5, 365x3, 415x1, 435x2, 435x3, 365x2x3, 315x3x3 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/1 squat some more
5,3,1+ 335, 385, 420x6 2x3@365 Top set took it out of me a bit, so not much for backoff work. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/2 OHP
45x10, 95x5, 115x3, 135x3, 155x2, 4x2@95 Screwed around with bench a bit 140x3, 150x3 Better than last time, but still can't stabilize my scap as much as I'd like to. Dr. Big Katie did some voodoo rituals on me afterwards to help with that. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/4 squat
3x5@135 3×5@225 Just a light recovery style workout. Nothing special. Just moving. 2/5 2.5" deficit deadlifts 5,5,5+ 275, 320, 365x8 Was able to do my set at 320 double overhand which is encouraging especially with cold hands/bar. Seema like the grip strength in my left hand is slowly recovering. Backoff work consisted of some activation stuff that the witch doctor gave me to regain control of my scap. My motivation was as low as the temperature in the gym today. Stupid polar vortex. More like polar whore-tex. Am I right? |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/8 squat
4x5 295, 335, 385, 385 Was supposed to be a top set of 385x5 plus, but that wasn't happening. Went right from ice fishing to the gym. Dumb idea. Fishng is surprisingly draining. 2/10 OHP 5x6@105 Bench 3x10@95 Really focusing on keeping my scap under control and making the right muscles work. It kind of worked. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/12 2.5" deficit deads
3,3 3+ 315, 340, 385x6 Low handle hex bar deads 225x2x5, 315x3, 405x3 These felt awkward. I couldn't quite seem to find the perfect balance point, but I might like them. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Yes...come to the HEX side! MUAHAHAHAHA
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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 probably keep it around as an accessory for the few times I feel like doing accessory things. 2/15 squat 3,3,3+ 315, 365, 405x10 Top set was a real clusterfuzz, but a rep PR nonetheless 3x3@405 Jackin' around bench 185x2, 205x1. It was wiggly and my right side did most of the work, but I can bench more than my body weight now. Yay me. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/16 OHP and puds
45x10, 65x5, 85x5, 95x5, 115x3, 135x3, 150x3, 160x2, 115x8,8,10 Puds w/ Muscle Pirate bag. I think Katie said it's 42ish lbs. Front x5, overhead x5, hammer release style x5 per side Felt good to throw some stuff around. The bag is cool for doing two handed stuff. Plus, it's easier to see and doesn't go as far as the regular pud, so I'm less likely to get brained by it. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Which Katie told you this?
Dr Big Katie or trustworthy wife Katie? If it's the former, she likely hexed it to make it not go as far.
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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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It was Dr.BK, so some sort of jerk spell is not out of the question.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/19 deadlift
2.5" deficit 5,3,1+ 315, 365, 405x5 These felt awesome. Left at least 2-3 in the tank on the last set I spent the next 15 minutes or so trying to figure out how to pull from the floor. Random sets of 1-3 at 405. Tried double overhand a couple times. Failed. Hook grip was good. Thought about doing hex bar then just went about living my life instead. |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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“ Thought about doing hex bar then just went about living my life instead.”
Excellent decision!
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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My laziness knows no bounds, Satch.
2/22 squat 5,3,1+ 340, 385, 430x5 2x1 paused @430 Front squat 2x3@315 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/23 pressing
OHP 45x10, 95x5, 135x2, 155x1, 165x1, 135x5, 115x3x10 Bench 5,8,8,8@135 Incline dumbbell 8,10,10,10 @30s Nothing like a good upper body day to show me how far I've still got to go on my road to recovery. I'm thinking my triceps and pec are starting to work again. Now, it's just a matter of regaining strength and hypertrophy and not aggravating anything. There is still some wigglyness in my left scap, but I think that's getting a little better too. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Even with a terrible nerve in your neck your OHP is better than mine.
Unf***ingbelievable. Maybe I should drop to lightweights and see if that helps...at 6'6 hahahah
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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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That's not true. You're just too tall to OHP in any normal sized building, plus you have to move the weight twice as far as me. 2/25 hang cleans 135x5, 185x5, 205x3, 235x2, 255x3x2, 275x many failed attempts I haven't done cleans since October and boy did it show. They were ugly and very disjointed and not sproingy feeling. I need to start working these back in, so I can hopefully remember how to be explosive before the season rolls around. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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2/26 deads and throws. Whhhaaaa!?!?!?
Did a little recovery sesh for deads today. Beltless paused just off the floor 225x5, 315x3, 365x3, 365x3, 365x3 no pause I'm not sure why deads from the floor feel so weak and awkward compared to deficits, but they do. Maybe because I don't do them very often. I don't seem to get much carryover from deficits to regular probably because the mechanics are pretty different. Oh well, I think deficits transfer better to throwing for me anyway. Especially wob. Throws!!!! Its 46 degrees out today, so I had to do some throwing. Took a whole bunch of light hammer throws. Like 20+. I'll regret it tomorrow, but I couldn't stop. The ground was still frozen so no blades. I did find a patch of grass so I didn't have to throw from the snow which was nice. Footing wasn't the best, but throws weren't completely horrible. Most were mid 80s to lower 90s with a best around 95. I'll take that for my first throwing session. Granted that's what I would like to hit in heavy hammer this year, but it's a start and it felt good to throw again. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/1 recovery front squat
135x5, 225x5, 275x3, 315x3, 345x3x1 paused, 315x3 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/2 recovery press
45x2x10, 95x5 Add bands with 25lbs dumbbell dangling haphazardly from each side 45x3x5, 65x3x5 These were unique feeling. Very widely. I thought they might be a good warmup in the future, but when I got rid of the dangly bands, I could still feel the wiggles. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I like the idea of presses helping you recover.
Can every day be recovery press day? This world needs bigger triceps.
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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 don't know if they actually help with recovery but it sounds more professional than "jackin around" and less lazy than "I don't feel like doing a bunch of volume." But really, that's what it is. Every day should be press day. Lord knows my baby arm needs it.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/4 throws
Light hammer 8 throws best of 101' meh Figured out some things with my release, but I was pooped by that point. Short break for fish tacos and a burger Weights 42lbs hwfd 2 one turns that I didn't measure but they actually felt less awkward than usual 5 fulls 39,42,44,44,43 This was a pleasant surprise and hopefully not an anomaly. Everything felt great. Lwfd 5 throws 62,59,63,62,63 Cool. 5 wob pulls. Technique felt not terrible. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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3/7 squats and stones
Squat 5,5,5+ 315, 355, 395x9 Stones/sandbags Loaded the 185lbs stone a couple times no problem and the stone of steel weighing in at however much it weighs, but the 275 stone was glued to the ground. Everyobe had trouble with it because it's dusty which rendered the tacky pretty much useless. My main issue was how much weaker my left side is than my right right now. When I would go to pick the stone, I would just shift it to the left because of my baby arm/chest. That stone is now my arch nemesis and I will defeat him someday. Also loaded the 225lbs sandbag a couple times easy peasy. Then we threw some sheaf, ate some burgers, and hacked a lot. It was a good day. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Damn that baby arm
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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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Eww. That's yucky.
3/8 throws again Wob pulls w/ 42 x8ish 22lbs Braemar Fronts x2 best of 28' Regular x5 best of 32' 16lbs Open Stone 1 stand 38' 3 fulls best of 40' I hate training stones. It's boring. Heavy hammer 3 winds x5 best of 80' Light hammer 3 winds x5 best of 100' 56 Heavyweight Fulls x5 26, 28, 29,29, 31. This was probably the highlight of my day. The last 3 felt really smooth and I felt very much in control of the weight in spite of being tiny and weak. 28 lightweight x1 61' I came into this practice feeling absolutely wrecked from yesterday. Felt fine while throwing. Now I'm back to wrecked. |
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