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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: 5/17/21 at 8:55pm
5/17 presses

Incline barbell

5x5@185

Incline dumbbell

12,10,10 @60s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/18/21 at 5:31pm
I approve of this upper body training. 

How is your tri-baby feeling?
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: 5/18/21 at 6:57pm
Originally posted by TheJeff696 TheJeff696 wrote:

I approve of this upper body training. 

How is your tri-baby feeling?


Still not awesome, but it's coming back slowly but surely. It's definitely still a weak link
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/19/21 at 10:12am
5/18 throws

42 for distance x12 best of 43'. This event hasn't been clicking lately. Less than 3 weeks to get straightened out. Fingers crossed.

Sheaf pulls xlots. This is still going well. Glad I was able to build on what was working last time.

Edit: I forgot I also did some squats while the wife did her bench workout.

135x8, 225x5, 275x5, add 16" box 275x5, 315x5, 315x5

These felt okay. My spine is still not a huge fan of being loaded, but bracing as hard as possible helped. Probably something I should always do, but being hurt is a good reminder not to F about when it comes to bracing.

Edited by Andy Crowley - 5/19/21 at 11:15am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/19/21 at 10:13am
5/19 bench

5,3,1+

165, 185, 205x8

Paused bench

5x3@205

Close grip

15,15,10 @135
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/21/21 at 10:06am
5/21 OHP

With red bands

45x8, 95x5, 115x3

No bands

120x5, 135x3, 155x6, 5x3@155

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/21/21 at 7:59pm
2 pressing sessions in 3 days. You monster. Your legs are (likely) wasting away! 
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: 5/21/21 at 9:45pm
Originally posted by TheJeff696 TheJeff696 wrote:

2 pressing sessions in 3 days. You monster. Your legs are (likely) wasting away! 


I took exception to this, so scuddled out to the garage to prove you...right. oh poo...

5/21 squats because Jeff made me self-conscious

135x5, 225x5, 315x3, 365x2x3

16" box

365x3,5

Front squat

225x2x3 275x3

My get away sticks are indeed wasting away.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/22/21 at 6:46pm
5/22 throws

Heavy hammer

3 winds x4 best of 84'

Light hammer

3 winds x5 best of 113'

Light hammer is feeling good. I just need to transfer what I'm doing there to heavy hammer. Easier said than done being that the heavy hammer is well...heavy.

42 for distance

Fulls x8 best of 44'

Lots of sheaf. Still flying well.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/23/21 at 7:03pm
5/23 pressing

Incline barbell

5x6@185

Paused dumbbell Incline

3x6@70s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/25/21 at 10:17am
5/25 more pressing

Bench
135x15, 155x5, 185x14

Paused bench
4x5@185

Close grip
2x5@185

I did some inversion in between sets to help decompress my lower back a bit. I think it helps maybe.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/27/21 at 10:30am
5/27 press again

OHP

With bands
45x10, 95x2x5

Without bands
105x5 125x5, 140x9, 140x3x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/01/21 at 7:29pm
It's been a bit. I've been sulking a lot lately. I tore something in my bicep/brachialis are last Friday. Not a full rupture, but it sounded terrible and now it's got me spooked. I let my form get sloppy on sheaf and didn't keep my left arm (fork hand) straight. I felt a sensation of velcro peeling apart from my brachial radialis up through my biceps/brachialis. No bruising or anything rolled up, but I definitely have less biceps tendon hanging on in comparison to my right. Dr. Big Katie thinks I ripped some scar tissue that was hanging around from last time I ripped up my biceps while throwing sheaf. The pain now is minimal, but it's definitely living in my head. I was able to take some 70ish percent sheaf pulls today. It's just a bit scary. I've done some hammer winds which felt fine, but no full throws. This is not ideal considering my first competition is on Saturday.   At least I know I can throw weights, stones, and wob without problems. My lower back feels like dog crap too. All in all, it's been a pretty good games prep.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 6/02/21 at 7:00am
Sorry to hear this Andy.  I certainly understand your concern.  I’d certainly take it easy on that for awhile.  Play it safe, I know the old school rules say you have to compete in all the events but they don’t say you have to try 100% in all events. If it doesn’t feel right, take a an attempt and pass the rest.  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/03/21 at 3:00pm
Thanks, Satch. That is my plan going in. I just have to stick to it and not let my competitive meathead mentality take over.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/05/21 at 9:00pm
6/5 Mason City Highland Games

Sheaf-26' 1st

Right where I expected. I was cautious on this. Had some back and biceps hurty, but nothing extreme. I was not pumped about doing sheaf first, but I think it gave me a bit of confidence and was a relief that nothing exploded.

Wob- 16' PR 1st

This was a pleasant surprise. Things hadn't been going well in practice, but it felt good today. My first attempt at 17' hit the bar pretty solidly which was cool. I might just get it someday.

Heavyweight- 44' PR 1st

Felt smooth and fast. This was the one event I kind of felt good about coming in so it was nice to not poop the bed.

Lightweight 64' 1st

Felt like I was moving well, but I don't understand this event or how to make it go far.

Braemar 33' 1st

Such a nice feeling stone, but couldn't keep a good hand on it.

Open Stone 41' 1st

See Braemar

Heavy hammer 81' 2nd

First throw was weird and hurty. Not used to a 1/2" handle on heavy and tried to pull on it way too soon. Threw off my low point, stuck in my hand and hurt my bicep real bad. Hit 81' on my third with about 80% effort.

Light hammer 106' 1st

About 80% again. Everything was feeling really good, I just couldn't bring myself to give it the beans on the finish. Not worth it. Given the circumstances though, I'm not too grumpy.

Caber-last

Gave it one pick amd drop just to get a token attempt in. There was no way I was pulling a caber at this point. Kind of feel like a puss, but I made it out with my biceps still attached.

Overall- 1st
Looks like the future hold a bunch of recovery work over the next week or two. I've gotta get my body straightened out. The games went better than I expected, but it's not sustainable.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/06/21 at 6:04pm
Nice work dude! Excellent throws. Be careful with your bi-guns! They are arguably your best quality. We cant have them detaching and shit. 

I am jealous of everyone competing. I just wanna throw (tears) 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/21 at 6:31am
Good work Andy!  Finishing a games injured and still pulling out a win is class.

Tom

Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/21 at 6:40am
Thanks guys. It felt good to get out and compete again. If it happens to be my last games of the season, it could have been worse I suppose.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/07/21 at 6:48pm
5/7 squat

135x5, 225x5, 275x3, 315x2x3

Front squat
315x2

Highbar tempo (3-0-0)

3x5@225

Nothing fancy. Just doing things that don't hurt. This weekend taught me that I don't have to be that strong to throw well. I just need to maintain a base level of not super weak and I'll probably be okay. There are plenty of technical things I can correct to make my throws go farther. That being said, once I recover I'll probably go back to lifting heavy and doing dumb stuff because my brain is broken and logic has no place therein.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/21 at 7:01pm
6/8 OHP and throws

45x10, 95x5, 115x3, 135x3, 155x3

Band triceps work

Continuing the theme of pain free training

Throws

Hwfd x5 best of 43'. Taking things slow and working on hitting good positions

Lwfd x5 best of 63'. Same has hwfd

Wob x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/09/21 at 4:13pm
6/9 *giggles* bench

45x20, 135x10, 185x5, 205x3, 205x5, 205x5, 205x5

Band tricep work. Just hammering the left arm where the nerve damage affected. I'm just trying to get it back to somewhat close to my right arm strength-wise. I figure my right arm gets enough work just through pressing, so I'm not to worried about it withering away.

Also did some very high rep light band curls to get some blood to my left biceps. Rehab is so boring.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/10/21 at 4:32pm
6/10 squat

16" box
135x10, 225x5, 315x5, 365x5, 365x5, 365x5

No box
365x5

Since the weights are light and I'm still rehabbing a bit, I messed around with a little wider stance today. It felt good for the box but less good for the no box. Oh well, now is the time to experiment I suppose.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/14/21 at 4:34pm
6/13 throws

42 hwfd

Fulls x6 best of 44'. These felt good. Everything was 44-44.5 which is nice, but I would have liked to have hit a big one.

56 hwfd x1 29'. Too heavy. F that.

Lwfd x6 best of 66'. I remembered a cue for the finish that I had disregarded this year for some reason. I did that right, but not much else. My allergies were acting up, so the snot shooting out of my nose was a bit distracting. Then I ripped my hand pretty good, so that was that.

6/14 bench

95x10, 135x5, 135x5, 185x5, 205x6, 205x6, 205x10

Paused bench
2x8@185

Triceps work
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/16/21 at 6:37am
6/15 squat

16" box

135x8, 225x5, 315x5, 365x3, 405x3, 405x3, 405x3

No box

405x3

Front squat

315x3, 315x3, 275x5
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/16/21 at 1:10pm
It's been too long since I've commented on your training. 

Since when do you squat to a box? Has Luke turned you to the dark side? How is your biceptual? These are the BIG questions!
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: 6/16/21 at 4:29pm
Originally posted by TheJeff696 TheJeff696 wrote:

It's been too long since I've commented on your training. 

Since when do you squat to a box? Has Luke turned you to the dark side? How is your biceptual? These are the BIG questions!


I'm glad to see you're still creeping on my log. I think by default we are each other's biggest fan/creeper.

I tweaked my back a while ago, so full depth squats weren't happening. I am enjoying the box squats. They make my legs sore, but don't screw with my back. Luke may have been on to something for once. I'll probably keep with then and sprinkle in some non-boxy here and there. I've been doing lighter front squats to get more full ROM volume. As for the bi, it's kind of whatever. I think it's getting better, but I'm still scared to throw sheaf. I basically feel like I'm waiting on a seemingly inevitable full rupture then I can get it fixed.

Anywho, 6/16 throws

Light hammer x a billion- best of 108'ish. It was hot and I took way too many throws. I was able to do some things right here and there which is better than last practice where I couldn't do anything right.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/17/21 at 6:39pm
6/17 pressing

OHP

45x10, 95x5, 115x5, 135x5, 140x5, 140x5, 140x5

Incline barbell

135x5, 185x6, 185x6, 190x5, 190x3 fatigue hit hard and fast on these

Triceps work and barbell maintenance
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/27/21 at 10:14pm
6/27 bench and throws

Spent the last week trecking hither and yon through South Dakota. It was awesome, but I was ready to get back to lifting. We rolled into town and grabbed the puppers from my parents' house, then it was off to Luke's for shenanigans.

Bench

135x10, 205x5, 225x5, 255x3, 225x5, 225x3

That went better than expected.

Throws

Stand throws w/ 56 x a bunch. Best of 22.5". This was very awkward, but started to click a bit at the end. It really makes you act on the weight at the proper time or it doesn't go anywhere.

Stand throws w/ 28 x6 best of 39'

22lbs Braemar x6 best of 37'

16lbs stands x4 best of 43'

Glides x5 best of 45'

13lbs Glides x5 best of 49'

Overall pretty good especially after 5 hours in the car.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/28/21 at 4:05pm
6/28 squats

16" box

135x10, 225x5, 315x5, 365x5, 405x5, 405x5

Front squat

315x3, 315x5, 315x5

First set I wore my Inzer belt, but it was way too tight for front squats. I switched to my 2pood soft belt for the second and third set and it felt much better.

Band triceps and biceps stuff.
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