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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: 1/21/21 at 8:33pm
1/21 squat

Warm up with 2x10 per side 16lbs hammer winds

High bar paused squat

135x5, 225x5, 315x3, 405x1, 315x3 w/ 5 second eccentric

Nothing felt good tonight, so I didn't do much. Finished up with another 2x10 per side hammer winds.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/21 at 1:07pm
1/22 deads

2.5" deficits
155x8, 245x5, 335x3, 385x3x3

Regular deads
335x1, 385x1, 405x3
These feel way more awkward than deficits, but they didn't hurt today so that's cool.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/25/21 at 8:38pm
1/25 squat

3,3,3+,3

315, 355, 395x10, 365

Squat +doubled skinny red bands

3x3@315
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/26/21 at 2:01pm
1/26 OHP

45x10, 95x5, 115x3, 135x3, 145x3, 95x4x10

Felt a lot better than last week

Seated lateral raises/overhead extensions
3x15/12@10s

Warmed up and cooled down with 16lbs hammer winds
4x10 per side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/21 at 6:50pm
Forgot to post my last session. I think it was 1/28 squats.

135x10, 225x5, 315x5, 365x3, 415x1, 435x2, 435x3, 365x2x3, 315x3x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/01/21 at 9:13pm
2/1 squat some more

5,3,1+

335, 385, 420x6

2x3@365

Top set took it out of me a bit, so not much for backoff 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: 2/02/21 at 8:55pm
2/2 OHP

45x10, 95x5, 115x3, 135x3, 155x2, 4x2@95

Screwed around with bench a bit
140x3, 150x3

Better than last time, but still can't stabilize my scap as much as I'd like to. Dr. Big Katie did some voodoo rituals on me afterwards to help with that.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/21 at 9:04pm
2/4 squat

3x5@135

3×5@225

Just a light recovery style workout. Nothing special. Just moving.


2/5 2.5" deficit deadlifts

5,5,5+

275, 320, 365x8

Was able to do my set at 320 double overhand which is encouraging especially with cold hands/bar. Seema like the grip strength in my left hand is slowly recovering.

Backoff work consisted of some activation stuff that the witch doctor gave me to regain control of my scap. My motivation was as low as the temperature in the gym today. Stupid polar vortex. More like polar whore-tex. Am I 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: 2/10/21 at 9:20pm
2/8 squat

4x5
295, 335, 385, 385
Was supposed to be a top set of 385x5 plus, but that wasn't happening. Went right from ice fishing to the gym. Dumb idea. Fishng is surprisingly draining.

2/10 OHP

5x6@105

Bench
3x10@95

Really focusing on keeping my scap under control and making the right muscles work. It kind of worked.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/21 at 12:28pm
2/12 2.5" deficit deads

3,3 3+
315, 340, 385x6

Low handle hex bar deads

225x2x5, 315x3, 405x3
These felt awkward. I couldn't quite seem to find the perfect balance point, but I might like them.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/21 at 1:26pm
Yes...come to the HEX side! MUAHAHAHAHA
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: 2/15/21 at 9:33pm
Originally posted by TheJeff696 TheJeff696 wrote:

Yes...come to the HEX side! MUAHAHAHAHA


I'll probably keep it around as an accessory for the few times I feel like doing accessory things.

2/15 squat

3,3,3+

315, 365, 405x10

Top set was a real clusterfuzz, but a rep PR nonetheless

3x3@405

Jackin' around bench

185x2, 205x1. It was wiggly and my right side did most of the work, but I can bench more than my body weight now. Yay 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: 2/16/21 at 9:52pm
2/16 OHP and puds

45x10, 65x5, 85x5, 95x5, 115x3, 135x3, 150x3, 160x2, 115x8,8,10

Puds w/ Muscle Pirate bag. I think Katie said it's 42ish lbs.

Front x5, overhead x5, hammer release style x5 per side

Felt good to throw some stuff around. The bag is cool for doing two handed stuff. Plus, it's easier to see and doesn't go as far as the regular pud, so I'm less likely to get brained by it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/21 at 8:19am
Which Katie told you this? 

Dr Big Katie or trustworthy wife Katie? 

If it's the former, she likely hexed it to make it not go as far.
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: 2/17/21 at 12:56pm
It was Dr.BK, so some sort of jerk spell is not out of the question.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/19/21 at 8:52pm
2/19 deadlift

2.5" deficit

5,3,1+
315, 365, 405x5
These felt awesome. Left at least 2-3 in the tank on the last set

I spent the next 15 minutes or so trying to figure out how to pull from the floor. Random sets of 1-3 at 405. Tried double overhand a couple times. Failed. Hook grip was good. Thought about doing hex bar then just went about living my life 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: 2/21/21 at 8:15am
 Thought about doing hex bar then just went about living my life instead.”
Excellent decision!  
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/21 at 7:03pm
My laziness knows no bounds, Satch.

2/22 squat

5,3,1+

340, 385, 430x5

2x1 paused @430

Front squat
2x3@315
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/21 at 1:03pm
2/23 pressing

OHP

45x10, 95x5, 135x2, 155x1, 165x1, 135x5, 115x3x10

Bench

5,8,8,8@135

Incline dumbbell

8,10,10,10 @30s

Nothing like a good upper body day to show me how far I've still got to go on my road to recovery. I'm thinking my triceps and pec are starting to work again. Now, it's just a matter of regaining strength and hypertrophy and not aggravating anything.   There is still some wigglyness in my left scap, but I think that's getting a little better too.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/23/21 at 2:47pm
Even with a terrible nerve in your neck your OHP is better than mine.

Unf***ingbelievable. 

Maybe I should drop to lightweights and see if that helps...at 6'6 hahahah
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: 2/25/21 at 8:30pm
Originally posted by TheJeff696 TheJeff696 wrote:

Even with a terrible nerve in your neck your OHP is better than mine.

Unf***ingbelievable. 

Maybe I should drop to lightweights and see if that helps...at 6'6 hahahah


That's not true. You're just too tall to OHP in any normal sized building, plus you have to move the weight twice as far as me.

2/25 hang cleans

135x5, 185x5, 205x3, 235x2, 255x3x2, 275x many failed attempts

I haven't done cleans since October and boy did it show. They were ugly and very disjointed and not sproingy feeling. I need to start working these back in, so I can hopefully remember how to be explosive before the season rolls around.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 2/26/21 at 1:36pm
2/26 deads and throws. Whhhaaaa!?!?!?

Did a little recovery sesh for deads today.

Beltless paused just off the floor

225x5, 315x3, 365x3, 365x3, 365x3 no pause

I'm not sure why deads from the floor feel so weak and awkward compared to deficits, but they do. Maybe because I don't do them very often. I don't seem to get much carryover from deficits to regular probably because the mechanics are pretty different. Oh well, I think deficits transfer better to throwing for me anyway. Especially wob.

Throws!!!! Its 46 degrees out today, so I had to do some throwing.

Took a whole bunch of light hammer throws. Like 20+. I'll regret it tomorrow, but I couldn't stop. The ground was still frozen so no blades. I did find a patch of grass so I didn't have to throw from the snow which was nice. Footing wasn't the best, but throws weren't completely horrible. Most were mid 80s to lower 90s with a best around 95. I'll take that for my first throwing session. Granted that's what I would like to hit in heavy hammer this year, but it's a start and it felt good to throw 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: 3/01/21 at 7:35pm
3/1 recovery front squat

135x5, 225x5, 275x3, 315x3, 345x3x1 paused, 315x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3/02/21 at 7:43pm
3/2 recovery press

45x2x10, 95x5

Add bands with 25lbs dumbbell dangling haphazardly from each side

45x3x5, 65x3x5

These were unique feeling. Very widely. I thought they might be a good warmup in the future, but when I got rid of the dangly bands, I could still feel the wiggles.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/03/21 at 7:42am
I like the idea of presses helping you recover. 

Can every day be recovery press day? This world needs bigger triceps. 
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: 3/03/21 at 9:29am
I don't know if they actually help with recovery but it sounds more professional than "jackin around" and less lazy than "I don't feel like doing a bunch of volume." But really, that's what it is. Every day should be press day. Lord knows my baby arm needs 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: 3/04/21 at 6:13pm
3/4 throws

Light hammer

8 throws best of 101' meh
Figured out some things with my release, but I was pooped by that point.

Short break for fish tacos and a burger

Weights

42lbs hwfd
2 one turns that I didn't measure but they actually felt less awkward than usual
5 fulls 39,42,44,44,43
This was a pleasant surprise and hopefully not an anomaly. Everything felt great.

Lwfd
5 throws 62,59,63,62,63
Cool.

5 wob pulls. Technique felt not terrible.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3/07/21 at 4:54pm
3/7 squats and stones

Squat
5,5,5+
315, 355, 395x9

Stones/sandbags

Loaded the 185lbs stone a couple times no problem and the stone of steel weighing in at however much it weighs, but the 275 stone was glued to the ground. Everyobe had trouble with it because it's dusty which rendered the tacky pretty much useless. My main issue was how much weaker my left side is than my right right now. When I would go to pick the stone, I would just shift it to the left because of my baby arm/chest. That stone is now my arch nemesis and I will defeat him someday. Also loaded the 225lbs sandbag a couple times easy peasy. Then we threw some sheaf, ate some burgers, and hacked a lot. It was a good day.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/07/21 at 5:09pm
Damn that baby arm

Its Like a Babys Arm Holding an Apple T Shirt | Apple gifts, Arm  holdings, Gifts
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: 3/08/21 at 4:33pm
Eww. That's yucky.

3/8 throws again

Wob pulls w/ 42 x8ish

22lbs Braemar
Fronts x2 best of 28'
Regular x5 best of 32'

16lbs Open Stone
1 stand 38'
3 fulls best of 40'
I hate training stones. It's boring.

Heavy hammer
3 winds x5 best of 80'

Light hammer
3 winds x5 best of 100'

56 Heavyweight
Fulls x5
26, 28, 29,29, 31. This was probably the highlight of my day. The last 3 felt really smooth and I felt very much in control of the weight in spite of being tiny and weak.

28 lightweight x1 61'

I came into this practice feeling absolutely wrecked from yesterday. Felt fine while throwing. Now I'm back to wrecked.
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