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Andy Crowley take 2

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Andy Crowley View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/04/20 at 9:02pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/20 at 8:50pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/07/20 at 8:23pm
4/7 deads

155x5, 245x5, 335x3, 425x2, 465x4x2

Neutral grip landmine rows

3x10@180 pause at the top
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/09/20 at 8:19pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/10/20 at 7:07am
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!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/11/20 at 2:21pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/12/20 at 11:00am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/20 at 8:47pm
4/13 deload deads

Beltless
135x8, 225x8, 315x5, 365x3, 405x2, 455x1, 365x3x3

Single arm DB rows
3x8@95s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/20 at 7:41am
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 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/20 at 1:13pm
Originally posted by TheJeff696 TheJeff696 wrote:

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 


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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/20 at 2:01pm
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!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/20 at 10:12pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/15/20 at 7:20am
You have failed me for the last time! - You have failed me for the last time!  Darth Vader Force Choke
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/16/20 at 7:10pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/17/20 at 3:17pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/20 at 7:06pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/20/20 at 8:42pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/20 at 7:21am
Your superset game is improving. Well done. 

Also, nice giggle about 4/20 i took chuckled 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/20 at 8:50pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/20 at 8:06am
those are the supersets that are going to help your gainz explode!!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/20 at 1:14pm
Originally posted by TheJeff696 TheJeff696 wrote:

those are the supersets that are going to help your gainz explode!!


Oh there was definitely exploding if you know what I mean. (Poops)
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/23/20 at 4:25pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/24/20 at 2:53pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/24/20 at 3:08pm
Smart move to not say the weight on the sleds. 

Bother daughter and wife could have killed you for less!
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/24/20 at 5:31pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/20 at 6:27pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/27/20 at 8:18pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/28/20 at 9:15pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/01/20 at 1:12pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/02/20 at 10:36am
I lied. Bench was 205, 230, 260.
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