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    Posted: 1 hour 49 minutes ago at 5:11pm
Originally posted by TheJeff696 TheJeff696 wrote:

It's all about the finish. I preach that constantly. If the finish isn't the most explosive and aggressive part, you've gone too fast. 


You could have told me that 11 years ago, jerk.

Quick ohp lift just to do something. Sitting at about 206 today, so need to drop a wee bit of weight by saturday. No biggie.

6x2@135 supersetted with 5 pullups.

That was it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3 hours 6 minutes ago at 3:54pm
It's all about the finish. I preach that constantly. If the finish isn't the most explosive and aggressive part, you've gone too fast. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3 hours 41 minutes ago at 3:19pm
10/14 throws
Heavy hammer
10ish throws. Best of 84. Probably 5 or so were over 80. The rest were kinda of dunp throws but even those were between 76 and 78 so that's cool. Sticking with three winds.

42lb heavyweight
8ish throws. All but my first throw were over 40. Best of 41 high. I'm starting to realize it's better to slow my body down and hit a good finish than just go all monkey fast and hope for the best.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/11/19 at 4:33pm
10/11 squat and other stuff

5,3,1+
315, 355, 395x9 yeehaw!

Fronts
8x3@265

Stiff leg deads
8x3@305

Then I went a little crazy. I was a week behind on some of my accessory lifts and it was really bugging me. I hate asymmetry, so I figured I'd get some of that caught up today.

2" deficit deads
8x3@365

Pullups
8x3@+35

Next week is a deload/games prep week, so I figured overreaching a bit on this workout wouldn't be the worst thing in the world. Maybe even elicit an supercompensation effect if you believe in that type of witchcraft.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/19 at 9:20pm
10/10 working on my night sheaf

It was feelin' good and flyin' high tonight. Even the 20 didn't feel like complete balls.

Ended the night with a lot of sweaty hack and some basketball hoop rim grabbing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/19 at 2:14pm
Originally posted by TheJeff696 TheJeff696 wrote:

Andy that deadlift workout looked solid AF. I also am a big fan of landmine rows. A very underrated movement and I feel it in my lats WAY more than DB rows. 

I may do some on Saturday! 


Agree 100 billion percent on the landmine rows. They're also much nicer on the biceps tendon, which is something I always need to be cognicent of, sadly. I miss my barbell rows, but I'd take landmine over db rows all day errday.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/19 at 1:11pm
Andy that deadlift workout looked solid AF. I also am a big fan of landmine rows. A very underrated movement and I feel it in my lats WAY more than DB rows. 

I may do some on Saturday! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/10/19 at 12:50pm
10/10 bench and cleans

Bench
8×3@225
Sets felt better and better as they went along. I think I have my setup where I want it now. Cool beans.

Smith machine incline
8x3@225

Hang cleaned
5x2@225

Good nuff.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/08/19 at 9:05pm
Yay! Honestly, sometimes when I don't want to do certain things in the gym that I know I should I think "don't forget you have to log this" so then I do the thing (mostly). At least logging is keeping me accountable if nothing else even if only you and Luke (sometimes) read it. So thank you.

10/8 deads

5,3,1+
355, 405, 455x6 woot. Rep PR I think.

2" deficit deads
6x4@355

Pull ups
6x4@ +25
I've noticed my brace has gotten a lot better on deads and OHP, and I think pull ups are at least partially responsible along with Z Press. when I first started doing them, my core would be cashed afterwards. Now, not as much. Correlation isn't causation, but it makes sense to me.

Neutral grip landmine rows
6x4@205
Not sure if this is a lift that really lends itself to low reps, but I'm giving it a shot anyway.

This workout made me happy. Jeff, how do you feel about it?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/08/19 at 7:38am
I approve of this training session 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/07/19 at 9:03pm
10/7 OHP

5,3,1+
135, 145, 165x5 Boo. First three reps were super snappy, but then I had to breathe. I can never seem to recover after that. oh wel.

Z Press
8x3@125

Dips
6x4@ +70

Lean away lateral raises
4x10 per arm @25

Reverse pec deck rear dealt dealie
6x12

Bilateral dumbell curls
3x12 @25
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/06/19 at 8:02pm
10/6
Go Pack! Suck on that, Dallas!

That is all.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/04/19 at 9:33pm
Texas sized 10/4 squat

3,3,3+
295, 335, 375x10 woot. I think that's a rep PR. I'm sick for the first time in well over a year. Pretty sure I have the plague aka I'm pretty stuffy and fell kinda blah. Pretty sure those are symptoms of the plague. Anyway, I debated whether or not to lift today. If it was earlier in the week, I probably wouldn't have, but knowing I've got the weekend to recover, I said F it. I'm glad I did. Everything felt great for whatever reason.

Front squat
6x4@255. Probably should have gone a little heavier, but it's fine.

Stiff leg deads
6x4@295. Same deal as fronts.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/02/19 at 9:15pm
10/2 bench n such

Bench 6x4@205
I was nervous about potential hurties on this but it felt fine. Everything moved nice and fast as it should. We'll see how I feel tomorrow.

Incline
6×4@195
Struggled to to find my groove on these but when I did they were good. When I missed it, they were considerably less good.

Cleans
5x3 first rep from the floor then 2 hangs @205. Cleans from the floor are wierd. I've never been good at them. These were nice and snappy though. it's nice to be able to do these again.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/19 at 2:20pm
I'm team Jeff on this one. F one turns.

10/1 deads

3,3,3+

355, 380, 425x9. One more than last week! Woot. My plus set ended up being the same weight as last week because after reading why Jim Wendler recommends using a training max, it made good sense to me so that's what I done starting with this workout.

2.5" deficits
5x6@345

Pullups
5×6@ +15. Felt silly with an adorable purple kettlebell dangling between my legs, but I'm actually really happy with this. Pullups are progressing nicely.

Neutral grip landmine rows
5x6@200

Single arm db rows
2x5 each arm @100s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/19 at 6:54am
One turns can go STRAIGHT to hell!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 10/01/19 at 12:41am
One turns are a thing!
Luke Crowley
Everything. All the time.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/30/19 at 6:45pm
Also 9/30. Throws

42- 3 one turns best of 31
2 turns best of 40 pretty whatevers. My right shoulder was a little hurry on the initial push out of the back so I took a few beans off my entry.

Open stone- 3 stands best of 40. That was cool

Some glides best of 41 high. Less cool

6 wob pulls. 5/6 arced. Trending in the right direction.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/30/19 at 2:03pm
9/30 OHP

I woke up with very sore shoulders the last couple days. I'm not ready to freak out and blame bench quite yet, but I may be leaning that way. Time will tell.

Strict press 3,3,3+
120x3, 140x3, 155x7. Yay

Z Press
6x4@115

Dips hurt
3x8@bodyweight

Seated smith machine OHP
3x8@185

Skull crushers
6x4@35s on the EZ curl bar

Overhead cable extensions
3x12

Cable pushdowns
3x12

Face pulls
3x12

I hope my shoulders are just being babies, and I don't have to quit benching again. If I do though, not the end of the world.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/27/19 at 2:12pm
9/27 skwaaat

5,5,5+
275x5, 315x5, 355x10 woo

Fronts
5x6@245 brutal. Not a lot of weight, but a lot of volume for not being able to breathe.

Stiff leg deads
5x6@285

I got the jelly legs
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/26/19 at 1:42pm
9/26 bench and jackin' around

Bench 5x6@195 nice and easy. Pretty painless after warming up and locking in my form.

Smith machine incline
5(possibly 6)x6@205 I lost count of how many sets I did. I know it was at least 5

Luke was deadlifting and I'm dumb, so I took a couple pulls. Got 435 for a double overhand single and a 385 double overhand deficit single. The deadlift bar at the gym is so nice and skinny for my baby hands. They felt really good.

After that, Luke talked me into doing some hang cleans. I worked up to 225x3. The pull felt awesome and they were flying. The catch is still awkward, but the explosiveness is good which is the goal.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/25/19 at 8:35pm
9/25 throws

Heavy hammer: 4 throws. Best series of my life. 78, 81, 84, 82
Added a wind. It payed off.

Light hammer: probably 8ish throws. Mostly garbage. A couple of 103s though. Couldn't hit a finish to save my life for the most part.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/24/19 at 8:42pm
9/24 deadlift

Today was rough. I had a pounding headache, and I forgot I deadlifted on Saturday, so I was a wee bit fatigued.

5,5,5+
325x5, 375x5, 425x8

That's only one rep off my PR at that weight, so that's not terrible all things considered. Had I known what my PR was going into the set, ai probably would have done more. I'm glad I didn't know.

Pull ups
4x8
Wasn't sure if I'd be able to do this, but I did, so dats coo. Still bad at these.

Landmine rows
4x8@190

2" deficit deads
4x8@315

About halfway through my rows, I realized I forgot deficits. That was a bad feeling. I was already cashed, but I had to get it done. I'm glad I'm not a very good deadlifting. Loading and unloading the bar sucks.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/23/19 at 8:34pm
9/23 OHP
Doing the most basic original 5/3/1 template. Tonight was 5,5,5+
115x5, 135x5, 145x8. I finished that and didn't really feel like I did anything so I did another 3,3,5@145. I'm already going off script. Good sign of things to come, haha.

Z Press
5x6@105

Dips
5x6@+60

Lean away single arm lateral raises
4x8 each arm@25

Skull crushers
5×6@85

Cable kickbacks
3x8

Pushdowns
2x12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/22/19 at 8:25pm
9/21 screwing around at Barbell Underground (my oldest brother's basement gym in Madison) I missed basement lifting. It's the environment in which I really fell in love with lifting, and it was nice to get back to it if only for a day.

There was no real structure to anything. I was kind of hoping to pull something heavy, but I quickly realized that my leg workout the previous day was going to make that a not so good idea. I hit 455 for one beltless and one belted single. Neither felt good, so that was that. We did some landmine viking press with sweet Titan Viking Press attachment. Worked up to whatever 4 plates is for theee strict reps then threw on another 25 and did some push presses. That felt really good. Didn't bug my shoulders or knees like barbell tends to. I then set the family pullup record at 6 reps, haha. I did them pronated and it didn't hurt as much as it used to but still a bit of discomfort. I'll stick to neutral. there was some random body curls, hacky sack, eating, and other shenanigans. All in all it was a great time and made me quite sore.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/20/19 at 9:43pm
9/20 squat

Back squat
Barx15, 135x10, 225x5, 315x3, 365x3, 405x2, 425x2
Didn't really have a plan for this and they didn't feel great, and I knew I had a good bit of front squat volume, so I left it at that.

Front squat
4x8@225
These felt about how high rep fronts usually feel. Hard to breath, verge of passing out, warped bar rolling on me. Legs preformed admirably though.

Stiff leg deads
4z8@275

My log is going to get pretty boring from here on out. I've decided to program my main accessory lifts with a boring old 4 week LP. Week 1- 4x8, week 2-4x6, week 3-6x4, week 4- 8x3, rinse, repeat. I've just been "going by feel" to this point. I've just been trying to do some arbitrary amount of "more" each week whether it be adding weight, adding reps, or shortening rest times. It seems to have worked fine, but it's difficult to quantify progress. We'll see how this goes.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/19/19 at 8:07pm
9/19 benchie bench

4x8@185. I had no idea if I'd be able to do this after my long layoff. I figured I'd fatigue and poop out. I didn't, and I'm super happy about that. It felt good and easy and most importantly, not hurty.

Incline bench
4×8@185
This was weird. The Smith machine was taken so I went with regular type. Even when I used to bench, I pretty much never did incline barbell, so there's a bit of a feeling out process. I'm not a huge fan of the angle of the bench, and I kept hitting the j-cups on the way up, so that was irksome. I got it done though. I feel like a douche not going all the way down to my chest, and I think I lose some pop because of it but shoulder health over ego, I suppose. Hopefully, I can work my way back to full ROM eventually.

Single arm cable crossover things
4x8 per arm. 2 sets low pulley, 2 sets high pulley

Neutral grip pullups
6x5
I want to get better at these. Partially for strength and partially because I think they're cool and am jealous of people who can do pullups. I do dead hang between each rep because I'm really bad at them and that allows me to collect myself, think about what I'm doing, rally the troops, and give it all the beans.

Neutral grip pushups on dumbbells
3x15
The dumbells kept rolling out on me, so that was interesting. Last set was 10, rest pause, 5 more.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/18/19 at 9:05am
That Luke is a real dream killer! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/17/19 at 9:08pm
Still 9/17 Throws

56- took about 5 warmup throws. All around 25-26.

42- 6 or so throws all 38-39

Braemar- lots of throws. We were losing daylight so Luke and I just went back to back for like 10 minutes. Everything over 30. Most 31-32. I just can't seem to stay on this stone for crap.

Back to 42 because I don't know. Probably 8 more throws everything 38-39.5. Just focused on hitting a good power position and getting good lift and leg drive. Went rapid fire one after another with Luke again on these. He went 59. Makes me sad. There's levels to this shit, apparently.   

That was all she wrote. I feel pretty good about it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/17/19 at 1:28pm
9/17 OHP

4x3@155

Z Preas
4x8@95

Dips
4x8@me,me, +45,+45

Single arm lateral raises
4x8@25s

Skullcrushers
4x8@75

V bar cable pushdowns
4x8

I was able to do dips again, yay! Somehow, benching again seems to have fixed my shoulders. Scapular retraction is vital to keeping things pain free though.
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