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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: 3/09/21 at 8:21pm
3/9 OHP and throws

45x2x10, 95x8, 115x5, 145x3, 165x2x1, 115x3x12

Bench
115x10, 135x10,10,8 cramp

Throws

42 Heavyweight
1 turns x2 best of 36'
2 turns x5 best of 45'

28 lightweight
2 turns x5 best of 63'

16 open Stone
Glides x8 best of 42'
MSA x3 best of 40'

This stone gives me bad road rash on my jaw bone. I felt like I was on the verge of something good with the modifications I've made to my glide, but my face hurt so I called it good.

Light hammer x5 best of 98' poop.

I'm starting to feel the effects of taking my throwing volume from none to every day. I probably should have eased back into it more, but having lived in Wisconsin my whole life, I know this nice weather isn't going to stick and we'll most likely get more snow, so I want to take advantage of it while I can.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/10/21 at 7:38am
Completely respect the decision to over-do it. Winter is far from done in the North, I can feel it in my bone. 

You'll be jackin around in negative garage temps in no time. 
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: 3/11/21 at 9:14pm
Wait...which bone?

3/11 deeeaaaadddss

2.5" inch deficit

5,5,5+
295, 325, 370x10

Regular type
370x1 (double overhand),420x1, 440x3
Just trying to get these to feel normal again. This was the beat it has felt in a loooong time. 440 was nice and easy. Deficits still feel more natural though.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/12/21 at 8:07am
I think we all know which bone
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: 3/15/21 at 6:54pm
3/15 squat

Jeff's bone (much like my hips) does not lie. We got 5 inches of snow today. Friggin' mother nature. If I've said it once, I've said it a thousand times, we wouldn't have these problems if father nature was involved, but I digress...

3,3,3+

325, 375, 415x8

3x3 paused squat

415, 375, 325

Time to blow some snow...
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/16/21 at 5:02am
I think we've moved fully into rain and regular 40 degree temperature swings in the same day.  Spring is sproinging upon us in the South.

All that equals throwing in the mud, but that's what hammer boots are for.

Tom

Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/16/21 at 6:07am
My Bone never lies. Yesterday in NH it was 7 degrees as a high and 20 MPH winds. In 2 days it'll be 50 with a chance of snow on Friday. 

Where is Father Nature when we need him!?
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: 3/16/21 at 8:21am
I think he went out for a pack of smokes
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3/16/21 at 9:42pm
3/16 presses and sandbags

OHP

45x10, 95x8, 115x8, 135x5, 145x5,5,4

Bench
135x5, 175x5,5

Sandbag loads

150x3, 225x3, 275x2. It took about 8 tries to get it figured out with the 275, but once I did, I was able to get it twice in a row. Tried one more time, but I was pooped.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/21 at 6:27am
That's like loading one Luke tightly packed in a sack on a platform. More than impressive!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 3/17/21 at 1:13pm
I've always said, sandbags fight back when you lift them.

Luke probably would too.
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: 3/17/21 at 7:38pm
I'm training to be able to dispose of Luke's body if necessary. The sandbag is considerably less squishy though.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3/19/21 at 8:55pm
3/19 deadlift

2.5" deficit

3,3,3+
325, 350, 395x8

Regular

395x3, 415x3, 415x3, 415x5

I'm starting really like having deficit deads as my main lift and using regular deads as a secondary movement. I need to figure out a way to program it so I have some sort of progression and don't just go all berserker with it though.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3/21/21 at 5:23pm
3/21 throws

Light hammer

3 winds x8 best of 100' worst of 99' consistent but not consistently good.

Heavyweight (42)

1 trun x2 best of 35'. Hate 'em.

2 turns x5 best of 45' worst of 43'. I had 3 throws in a row between 45'2" and 45'7". My best 3 throw series ever. Woot

Wob pulls @15' branch 6/8. They were all plenty high and I didn't leave any out front what was nice. It was just hard to find the right spot under the branch to avoid mud and/or uneven ground.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3/22/21 at 6:59pm
3/22 Squat and sandbags

5,3,1+

345, 395, 440x5

440x1 paused

Front squat 315x2 paused

Sandbag stuff

Threw around the 150 a bit for warmup. Loaded the 225 and 255 a few times. Attempted the 305 a dozen or so times and failed miserably every time. The pick was easy, I just couldn't get the stupid big dumb bag over my knees. I'm sure it's a technique issue, but I'm going to blame it on being short. After conceding defeat on that, I tried to shoulder the 255 a few times. More failure ensued. I got really close a couple times, just didn't have the energy to fight with it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/23/21 at 6:24am
Sounds like Luke sabotaged it to mess with your head. 

Cant trust Luke as far as you can throw him. 
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: 3/24/21 at 6:43pm
Originally posted by TheJeff696 TheJeff696 wrote:

Sounds like Luke sabotaged it to mess with your head. 

Cant trust Luke as far as you can throw him. 


I can't throw him very far, but I can pick him up and load him on a 50" platform. So, I've got that going for me, which is nice.

3/24 OHP

45x12, 95x5, 115x5, 135x3, 145x3x5, 135x6x3

Bench
135x10, 155x10,8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 3/25/21 at 11:56am
Originally posted by Andy Crowley Andy Crowley wrote:

Originally posted by TheJeff696 TheJeff696 wrote:

Sounds like Luke sabotaged it to mess with your head. 

Cant trust Luke as far as you can throw him. 


I can't throw him very far, but I can pick him up and load him on a 50" platform. So, I've got that going for me, which is nice.


Please film this...please....
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: 3/25/21 at 7:24pm
Originally posted by TheJeff696 TheJeff696 wrote:


Originally posted by Andy Crowley Andy Crowley wrote:

Originally posted by TheJeff696 TheJeff696 wrote:

Sounds like Luke sabotaged it to mess with your head. 

Cant trust Luke as far as you can throw him. 


I can't throw him very far, but I can pick him up and load him on a 50" platform. So, I've got that going for me, which is nice.



Please film this...please....


He would definitely try to wrestle me if I did. Otherwise it would be too close to hugging. I'd have to sneak up on him. Maybe when he's sleeping. He would be so confused when he woke up atop the platform.

3/25 deads

2.5" deficit

5,3,1+

325, 375, 415x6

Regular

415x3, 435x3

After my top set of deficits, I suffered a severe, potentially life-threatening, toe cramp. It was very brave of me to even attempt any backoff work. I'm not lazy. I'm a gosh darn hero.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 3/26/21 at 5:53am
I saw that toe cramp, def life threatening 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3/29/21 at 8:54pm
Decided to take a deload week to rehab the toe cramp and a weird hip/quad pain I've been having, but mostly the toe thing.

3/29 beltles squats of various kinds

45x20, 135x10, 225x5, 315x3, 365x1, 405x1, 315x3

Front squat/high bar superset
4x3/3@225

Just getting some blood flowing and whatnot.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 3/31/21 at 9:52pm
3/31 throws

Light hammer

3 winds x10 best of 106' most throws between 101-103. Better average than last time.

Heavyweight

Fulls x8 best of 44' most throws around 42.

These didn't feel as good today. I was impatient out of the back and at the finish. Too much dragging the weight.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/01/21 at 8:23pm
4/1 heavy bench. April fools! Boring old deload presses

OHP

45x12, 95x5, add skinny red bands, 95x5, 115x3x3

Paused bench
4x5@155 with varying grip widths

Incline dumbbell
3x10@30s
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/02/21 at 7:21am
You're right, this is boring. 

But I respect the smartness! 
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: 4/02/21 at 7:37pm
Originally posted by TheJeff696 TheJeff696 wrote:

You're right, this is boring. 

But I respect the smartness! 


Smart. Lazy. Tomato. Potato

4/2 deadlift stuff

Pause off the floor

225x5, 315x3, 365x3 (double overhand booyyeee! Take my strong hand!), 405x3, 405x3, 455x1 not paused just for fun

3x3@315 regular, sumo, snatch grip, done.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/21 at 3:14pm
4/5 sandbags and throws

Loaded the 225 and 260 a few times. Shouldered the 260 which was my goal for the year, so now I don't have to train anymore. Also flipped Luke's 700ish lb tire a few times. Fun was had.

Throws

Heavy hammer
3 winds x4 best of 78' poop

Light hammer

3 winds x6 best of 104' meh poop

56 for distance

Fulls x4 best of 32'5" practice pr woo

42 for distance

Fulls x4 best of 46'2" practice pr woo

28 for distance

Fulls x4 best of 64' ripped hand poop

56 wob @13'6" branch x6. Smashed it pretty good on my last pull after Luke reminded me to sit and be patient.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/06/21 at 2:08pm
4/6 squats and stones

45x10, 135x8, 225x5, 315x5, add 17" box, 365x5, 415x5, 415x5, 415x5, 365x5, 315x5

I've been having a pain in my hip/upper quad. It's a familiar pain that shut my squatting down for a good while a year or so ago. I can still squat to depth, but it's a little uncomfortable right now. I decided to get ahead of it rather than just grinding until I can't squat anymore. The plan as of now is to run at least one cycle of box squat then reevaluate after that.

Stones

22lbs Braemar

Fronts x4 best of 32'

Fulls x5 best of 34' high

16lbs open Stone

Stands x1 best of 41'

Glides x8 best of 44'

We messed aroubd with the 4k shot and 14lbs and 10lbs stones too for a while. Best with the 14 was 48', best with the 10 was 53', and best withe 4k was not hurting my elbow.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/07/21 at 8:20pm
4/7 pressing

OHP

5,5,5+5,5,5

115, 125, 135x8, 135, 135, 135

Bench

5,5,5+,5,5

135,155, 175x8, 155, 155

Larsen Press

2x5@155

Bench is starting to feel less awkward, but still very very weak

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/09/21 at 8:51pm
4/9 deads

2.5" deficit

5,5,5+

295,335,380x10

1.5" deficit

405x3, 455x3

Pendlay rows

3x3@225. Just kind of feeling these out. I never used to like them because they hurt my biceps just like any row with a double overhand, but they felt okay today.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/10/21 at 8:08pm
I like the Pendlay because it doesn't keep your low back in a compromised position with the reset on the ground every rep. 

Continue these. I demand it. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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