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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: 8/27/20 at 6:47pm
Being short is helpful for squatting. Sadly, not for hammers. Sometimes when I go from heavy into light, I can't feel any feedback from the light and I just blow through all my positions with fake speed and everything sucks. I was also pretty cashed by 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: 8/30/20 at 9:44pm
8/30 OHP

150x5, 170x3 190×1,1, 170x4, 150x8,6,6,6

Another lackluster OHP session. I was going to do accessory work, but I bought a new shop vac, so I put that together and cleaned the gym instead.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 8/31/20 at 7:37am
Consider starting with the light sometimes 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 8/31/20 at 9:19pm
Originally posted by Larry Satchwell Larry Satchwell wrote:

Consider starting with the light sometimes 


That's a good call. I'll give it a shot next time.

8/31 deads

5,3,1+

380, 435, 480x5 PR woot

Paused deads (bellow knee)
435x3, 405x5

Everything seems to be progressing except OHP. Curse you, OHP!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/01/20 at 7:32am
OHP can pound sand!!
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: 9/01/20 at 8:32pm
Originally posted by TheJeff696 TheJeff696 wrote:

OHP can pound sand!!

Most definitely, and it can kick rocks while it's at it.

9/1 bench

5,3,1+,1+ again because the first one sucked

225, 255, 285x2,3

Commence jackin' around

255x3 paused, 225x11, 225x5 long pause, 225x3 paused close grip (still hurts), 225x3 ridiculously long pause.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/03/20 at 4:58pm
9/3 squat then throw

Back squat
5,3,1+
315, 355, 395x8

Front squat
1,3,5
395, 355, 315

395 is a 20lb PR on front squat. I turn 32 tomorrow and wanted to do something cool for my birthday. A front squat PR constitutes something cool to me. I'm a nerd.

Throws

Wob pulls x5

56 for distance x4 best of 29'

42 for distance x5 best of 45'

28 for distance x6 best of 64'

Open stone x4 there was no best. All terrible

Sheaf pulls x8 my last throw may have been the best throw I've ever thrown.

More football throwing and punting. Vids had a punt, pass, and kick competition for his fantasy football draft coming up. Apparently it's total distance multiplied by your blood alcohol content to get the final score. We've just been working on the footballing. He can handle the drinking.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/04/20 at 4:39pm
9/4 birthday shenanigans

700ish lbs tire flip for some reps. Mostly a struggle, but I got a good one-motion flip that felt awesome. The rest ranged form meh to blerg.

Sangbag stuff with the 150 and 225. Shouldering the 225 has gotten much easier. Luckily Luke got me a sandbag for my birthday that's loadable to 300lbs. I figure I'll fill it to max capacity, hurt my back, then never touch it 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: 9/06/20 at 1:59pm
9/6 OHP

3x5
135, 155, 170

5,2,5,2,5,2,5
155,175,155,175,155,175,155

135×10

Band stuff
Face pulls, overhead extensions, pushdowns

Slow eccentric lateral raises
15s x12,10, 8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/06/20 at 5:29pm
Later 9/6 throws

Light hammer
1 wind x2 best of 81'
2 wind x2 best of 99'
3 wind x5 best of 105'

42 for distance x6 best of 44'9".
Still getting tied up at the front of the trig sometimes, but distance is nice

WOB pulls @ 17' branch x8. Had two where the weight was fully above the branch but didn't get the roll. That's encouraging. Hit the branch on a few others. Nice.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/07/20 at 7:21pm
9/7 deads

5,5,5+
335, 385, 435x8

Paused deads
435x3, 385x5, 335x5

Chest supported DB rows
90s x3x10

Yay, I did an accessory!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/08/20 at 8:05am
Praise be to SCIENCE! Your gains likely will sky rocket now as a result 
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: 9/09/20 at 3:32pm
Your positivity bothers me, so I decided to hurt myself today.

9/9 bench

Wanted to try some post-avtivation potentiation or whatever. AKA I wanted to hit a heavy single because I'm dumb. It went well for a while.

255x1, 275x1, 300x1 absolutely flew, 315x.5. I touched too low on my chest and couldn't get back in the groove. Held it at half way for way too long. Felt a twinge between my left shoulder blade and my spine. I've had it before and it went away fairly quickly, but in the mean time, it's annoying. Shook it out and went back into my workout.

5,5,5+
205,230,265x4. First four reps were very easy, but when I stopped to rebreathe and reset my shoulders I got that twinge again. Figured it wasn't worth pushing it, so I racked it. I'm going to work on it throughout the day and maybe try to hit some pain free accessory work later, but my main focus is feeling better for squat tomorrow.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/10/20 at 11:33am
Rhomboid strain? I'm not a rocket doctor, but that could be it. 

Also, 315x5 is amazing. I couldnt hit that right now if someone had a gun to my head and was speaking Russian! 
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: 9/10/20 at 8:51pm
315x5!? God no! .5 as in 1/2 of a rep. I thought it was clear I'm nowhere near that strong. I was thinking some sort of strain as well. Dr. Big Katie seems to think it was a very mild disc herniation or I messed something up with a facet joint in one of my lower cervical vertebrae... or cervix. Can't remember which. Either way, it feels a lot better today especially after squatting.

9/10 skwaats

5,5,5+,5,5+

275, 325, 365x13, 325, 275x20 (this sucked)

Didn't do any fronts today because I felt like the rack position would feel like crap. I wanted to be as upper back friendly as possible.

Spent the next 3-4 hours screwing around bolting the squat rack down. It was an ordeal, but the thing is like the Rock of Gibraltar now.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/11/20 at 7:29am
OHHH!!! I honestly thought you just powered out 5 reps and then felt the twinge ahahahaha

I was feeling quite emasculated, but to be honest, that is common these days so I just rolled with it. 

Glad you're twinge is less twingy now. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/11/20 at 4:03pm
9/11 throws

42 for distance x6 best of 44'

28 for distance x6 best of 65'

Wob pulls @17' branch x10 hit it 2 or 3 times. Not as good average throws though.

Light hammer x2 just to see if it hurt. It didn't

Braemar x1 same deal. No hurties.

Success. A full practice with no hurties. I just have s dull ache all the time, but nothing seems to really aggravate it. Thumbs up.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/13/20 at 11:11am
9/13 OHP

3,3,3+,3,3+
140,160,180x4,165,140x12

175x3,165x5,175x3,165x5

Good enough. Game time. Go Pack, go!

Edited by Andy Crowley - 9/13/20 at 5:24pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/13/20 at 5:29pm
Later 9/13 throws

Had some residual jackedness after the game, so figured I'd burn some off with some throws. It's finally nice out again after a week of crap weather.

22lbs Braemar
Fronts x3 best of 29'
Regular x6 best of 33'

16lbs open stone
Stands x3 best of 38.5'
Glides x6 best of 43'

Light hammer
3 winds x4 best of 103'

Wob pulls @17' branch. Only hit it once. was trying some different stuff so a lot of them went weird and made me tired.

Overall, solid practice. Again, no hurties.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/14/20 at 7:38pm
9/14 deads

3,3,3+
365, 410, 465x5

I was scared to really retract my shoulder blades like I usually like to do, so I took it easy and left a few in the tank. Because of this, I also did deficits in lieu of my regular paused deads.

2" deficit
415x3, 365x3

Took a couple sheaf pulls to make sure it didn't hurt. It didn't. Yay!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/15/20 at 7:34pm
9/15 quick 20 minute throw session

42 for distance
Took 8 throws one right after the other. best of 45'. Fatigue set in pretty quick around throw 5.

Sheaf pulls
10 in row. Sheaf was damp and heavy but still felt good.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/16/20 at 7:44am
45' is pretty far. You're ready for the 56. Time to gain 35# of BW immediately 
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: 9/16/20 at 11:50am
Originally posted by TheJeff696 TheJeff696 wrote:

45' is pretty far. You're ready for the 56. Time to gain 35# of BW immediately 


Ha, 230 would not be a good look for me with my 5'7" frame. I don't want to be a flesh cube. I don't think it's possible anyway. I need to eat like crazy just to stay around 195. Stupid metabolism. A 45' throw with the 42 translates to like 31' on my best day with the 56. It's all smoke and mirrors.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/17/20 at 1:57pm
I can't get past "flesh cube"

I....I need to know MORE
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/17/20 at 5:40pm
Flesh cube just refers to someone who is as wide as they are tall but without any good shape. Like a fat box or a code.

9/16 bench


3,3,3,start paused reps 3,3+
225, 245, 275, 245, 225x8

Paused incline barbell
135x5, 185x5, 205x2x5, 205x6 not paused


9/17 squat

5x3
315, 355, 385, 385, 385

Paused front squat
355x2x1, 245x3

Today was feeling very not strong. I slept like crazy last night and payed for it today. It was supposed to be 3,3,3+ but I knew it wasn't a good idea to push a plus set, so I opted to do a couple more triples instead.   Front squats felt extra bad so I didn't do much. I'm kicking around the idea of doing a low stress week starting next week and going into the following week rather than just the one week of low stress I usually do for games prep. I'm apprehensive to change up my regular prep, but I'm feeling run down. Sigh.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/17/20 at 7:01pm
I felt run down this week, hence the back off. Listen to the bod, man. Don't Luke this one up!!
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: 9/18/20 at 7:12pm
Originally posted by TheJeff696 TheJeff696 wrote:

I felt run down this week, hence the back off. Listen to the bod, man. Don't Luke this one up!!


I'm doing my best. Feeling a lot better today. Caught up on some sleep and took it easy.

9/18 throws

Braemar
Fronts x3 best of 29'
Regual x3 best of 33'

42 for distance
Fulls x5 best of 45'

28 for distance
Fulls x6 best of 66'

WOB pulls x6
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/20/20 at 6:09pm
9/20 throw then lift

Got some new weights with a D handle and took a few throws just to get a feel. Not sure what I'll be throwing at nationals, so I'll practice with ring and d handles.

42 for distance x3 best of 42'

28 for distance x3 best of 64'

Good enough

OHP

5,3,1,1+
150,170,190,190X2

speed reps
165x4x2
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 9/21/20 at 9:21pm
9/21 Deads

5,3,1+
395, 440, 485x3

Felt good. Left at least one in the tank.

Beltless double overhand

405x2x2

Ended with night hack.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/22/20 at 8:05am
Originally posted by Andy Crowley Andy Crowley wrote:

Flesh cube just refers to someone who is as wide as they are tall but without any good shape. Like a fat box or a code.


I knew a guy like that.  We referred to him as 'a cheese with legs'.  There's a visual for ya.

Tom
Aim high. Stay hungry.
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