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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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4/4 bench
3,3,3+ 205,225,255x5. Meh 225x9,9,8 faaaarrttts! This is the bane of my existence. I just want a freaking 3x9. First 2 sets, easy peasy. First 8 reps of the last set, easy peasy. 9th rep, brick friggin wall. Paused DB low incline 3x10@65s. Using the loadable dumbell handles was not as awkward as I expected. I propped one end of the bench up on some bumpers. Seemed to work okay. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/5 cleans and throws
From the floor 155x2, 205x2, 245x2 Hang 3x2or3 @265 From the floor again 3x3@225 Stupid red rogue bumpers got me again. Thought everything was 20lbs lighter. Immediately jump in the car and drive 2 minutes to throwing field 22lb hammer Probably 15 mostly terrible throws with not enough rest in between. Finally realized I needed to slow down my first wind and focus on putting the hammer up. Last 2 throws were 81' and 79' which was not bad for being very fatigued at that point. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/7 deads
155x5, 245x5, 335x3, 425x2, 465x4x2 Neutral grip landmine rows 3x10@180 pause at the top |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/9 OHP
5,3,1+ 150,170,190x2 Kind of a disappointing PR. My positions were good. I just wasn't strong today. More OHP 165x5,165x4,135x3x5 Lateral raises/band face pulls 25sx12/12,step forward, 12 x 4 rounds By taking a step forward on the face pulls, it's like doing a drop set and changes the strength curve just a c-hair. I like it. Jeff was right. Supersets are nice. EZ bar skull crushers 3x10@80(I think the bar is 10lbs.) Band kickbacks 3x12 Pumps galore. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Supersets all goddamn day man!
I don't do them with my main movement(s) but accessories? Forget 2, 3, sometimes 4 at a 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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I'll definitely be incorporating them more. Not today though.
4/11 squat Trying to find ways to get a good workout without bugging my hip too much. Today's attempt was using bloodflow restriction.. I set the cuffs at 140 mm HG. whatever that means. 155x10, 245x10, 275x3x10 Felt pretty good on my hip and the pump, oh sweet baby jesus the pump. This may be my go to for a bit. Also, where the cuff sits on my hip provides a nice little bit of compression. Took the cuffs of for front squat 275x2,305x2, 245x5. Legs were jelly at this point. RDLs 245x3x10. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/12 Easter bench
5,3,1+ 210, 245, 270x3 Paused volume 3x5@235 Paused incline DB 4x8@75s Pushups w/ feet on bench 1x20 Just a quickie before lunch. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/13 deload deads
Beltless 135x8, 225x8, 315x5, 365x3, 405x2, 455x1, 365x3x3 Single arm DB rows 3x8@95s |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Will you ever go back to the gym? Home gym FTMFW man.
Think of all the time you're saving and the gains you're....gainsing
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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 my druthers, I'd never go back. Sadly the home gym is temporary as everything in it belongs to my brother. He's in the process of relocating, so I graciously agreed to house his gym equipment for the time being. I definitely do feel gainsier in the garage gym though. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Invest in one man. I have already made my money back AND THEN SOME since spending the money on my equipment. My gym was 65 bucks a month, so 2 years + in and im winning.
Just dont get a flimsy chair for box squats. Luke dances with death every time he uses it!
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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 leaning that way. I'm going to have my eyes on craigslist and facebook marketplace when all the crazies who built home gyms during the quarantine realize they're still lazy. Hopefully get some good deals when the market is saturated.
4/14 OHP deload Thank God I decided to deload because this felt like balls 95x8, 115x8, 135x5, 165x2, 185xnope,nope,nope 185x1, 185x1. I don't know what the crap was going on but 185 felt soooooo heavy the first 3 times then easy the next two. The plan was to work up to an easy single then hit back off sets with bands. I should have just quit after missing 185, but it made me so angry that I had to do dumb stuff. Banded OHP 95+skinny red bands. 4x5. Lose the bands. 1x10 Seated lateral raises 3x10@25s Band face pulls 2x15, step forward, 15 more I meant to superset those, but I forgot. Sorry Jeff. |
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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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Autoerotic force asphyxiation? I'm going to continue failing if that's the reward.
4/16 deload bench 135x10, 185x5, 225x4x3 paused Paused DB bench 3x5@85s Skull crushers 2x15@75 Banded overhead extension/tricep pushdowns for Jeff 3x12/3x12 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/17 squat
5x10@275 with blood flow restriction. Pumps. lots of pumps. I could barely hack afterwards. Front squat 2x5@275 Band good mornings I dunno..some? |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/19 cleans and throws
Hang cleans 225x3, 245x3, 255x3x3 Heavyweight 1 turn x 3 best of 34 2 turns x 6 best of 41 Open stone Fronts x 3 best of 33 Stands x 3 best of 38 Fulls x 5 best of 40 Wob pulls x 5. One was considerably higher than the others, but I couldn't replicate it probably because I was trying too hard. Pretty average throwing and lifting session which is fine by me. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/20 hehe OHP
5,5,5+ 135, 155, 175x5 poop Warmed up with bands up to 115. Felt good. Not sure why I'm feeling so weak at heavier weights lately though. The only thing I can think of is being down about 10lbs of bodyweight. Seated lateral raises/band face pulls 25sx3x15/20 Skull crushers/band kickbacks 85lbsx10/12,10/12,8/12 These got crampy. I like. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Your superset game is improving. Well done.
Also, nice giggle about 4/20 i took chuckled
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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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4/21 deads
135x8, 225z8, 315x4, 405x2, 470x3x2, 405x2x5 I think doing dead stop the last couple months as opposed to touch and go is starting to pay off. Feels very locked in. Single arm DB rows 8,10,8 per arm @105 Was supposed to be 3x8 but I forgot what I was doing on the second set. Chins ups 4x8 All lifts were supersetted with eating Doritos Locos tacos and delicious cinnamon thingies that I dropped on the floor but ate anyway. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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those are the supersets that are going to help your gainz explode!!
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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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Oh there was definitely exploding if you know what I mean. (Poops) |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/23 bench
5,5,5+ 185,225,245x7 For as bad as bench felt today, I'm not too grumpy about it, but boy did it feel bad. Volume 205x10,9,8 rapid fire. 30 seconds rest. I knew I wasn't going to anything great today, so I figured I'd switch things up. Paused DB incline 3x8@85s 2x15@65 1x8@65s Cashed Band tricep overhead extensions/pushups with feet on bench 20/10 20/6 20 Double cashed |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/24 squat
135x a bunch, 225x5, 275x5, 315x10 ouch. It was easy but my hip got mad. This is getting super frustrating. I warmed up really well with battle ropes, hip circle stuff, and band stuff. Was feeling good until 315. Box squat 315x4x5. So awkward Bulgarian split squats 3x8 per leg with 65lb dumbell in opposing hand Also awkward. Backwards Sled drags/arm over arm pulls Not sure on the weight. My daughter+45 then my wife +45. Probably 20ish meters. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Smart move to not say the weight on the sleds.
Bother daughter and wife could have killed you for less!
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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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Yeah I didn't feel like dying from multiple axe wounds/corona virus.
Later time throws Heavy hammer 10 throws. Best of 81'. Same story as last time too many mid to upper 70s throws. I definitely miss the 10lbs I lost in this event. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/26 quick clean workout
Hangs 135x5, 185x5, 245x3, 275x3x2 From the floor 225x3x3. I hate 'em. I hate 'em. I hate 'em. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/27 OHP
Warm up w/ skinny red bands 45x10, 95x5, 115x5 3,3,3+ 145, 165, 185x3.82 farts. I suck again Seated lateral raise w/ 25s/band face pulls 15/20, 15/20, 15/20 EZ bar skull crushers w/ 85lbs/ band kickbacks 10/12, 10/12, 10/12 Interspersed with hack and eating Toppers. |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/28 deads
135x10, 225x8, 315x5, 365x5, 425x3, 455x2, 475x3x2 I was going to do some deficits or back off sets, but I forgot until after I already had the bar stripped down. I guess I didn't want to do them that badly. Single arm DB rows/chin ups 105x10 per arm/5,10/5,10/10 BYU (Bob's your uncle) |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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4/29 light hang cleans to feel less like turds
135x8, 185x5, 205x3, 235x3 That was enough to knock off the rust 4/30 bench 3,3,3+ 205, 235, 265x5 Bench feels bad Volume 4x10 @205 Incline DB bench 4x10@85s 2x12@65s Overheads tricep extensions w/ green band 3x12 5/1 "squat" SSB squat to parallel 3x10@240. Pain free and easy. 2" deficit stiff leg deads 3x10@225 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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I lied. Bench was 205, 230, 260.
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