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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: 4/12/21 at 8:16pm
I definitely might continue to do them maybe.

4/12 17" box squat

335x3, 385x3, 425x5x3, 385x3, 335x3

SLDL

3x5@315

I bought a deadlift bar because they look like fun.   Turns out, they are. I'm excited for my deadlift day on Friday. It's so whippy and the knurling is so aggressively stabby.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/21 at 7:02am
Aggressively stabby sounds fun!
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: 4/13/21 at 1:58pm
It's my favorite kind of stabby.

4/13 presses

OHP

3,3,3+,3,3,3

115, 135, 140x8, 140, 140, 140

Bench

3,3,3+

145,165,185x8

Paused bench

3x3@185
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 4/13/21 at 5:06pm
Still 4/13 but slightly later Throws

Light hammer

3 winds x8 best of 104'

Lightweight

Fulls x8 best of 64'

Bladeless light hammer for some reason

3 winds x3 best of 96'

I had a breakthrough here. I realized my bicep was hitting my nose as the hammer was reaching its high point. I have tiny biceps, so I knew something wasn't right. I decided to try actively looking up as the hammer came to its high point which is something that I think most people do naturally. I'm not most people. I'm a slow learner, but when I did this, it seemed to really let me lengthen my winds and get the hammer head up as opposed to just back. This lead to a my 96' bladeless throw even with just a dump finish, so of course I threw my blades back on to see what's what.

Back to blades light hammer x5

104, 105, 107, 99 (hit the ground), 105. I did these all in a row because I was giddy about what had transpired.   Throw, walk the hammer back, throw again.

So, I think there is something to that. I've still got some refining to do to adapt to the length I'm getting now, but I think there are gains to be made.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/14/21 at 7:17am
I LOVE a random epiphany, nice work chief! 

My ego would have told me that my biceps have just grown inexplicably but you're more smarter than me and realized it was a breakthrough!
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: 4/15/21 at 6:42pm
It was definitely a breakthrough. I tried throwing hammer again today and it felt like my spine was going to breakthrough my butthole. Probably should have given it a couple more days to marinate.

4/15 deads and throws

2.5" deficit deads

3,3,3+

315 (did five because I forgot), 365, 405x8

Regular type

2x1@455. Getting used to the whip in the deadlift bar. I like it, but I'll like it more when I figure the mechanics out a little better.

Pendlay rows for Jeff

3x5@225, 2x8@185

42 for distance

Fulls x6 best of 45'. I actually set up the trig today and it took a minute to get used to having that cursed piece of wood there taunting me and waiting to break my ankle. I got over it and hit a couple decent throws in the 42-45 range. I was only going to take 5 throws but felt I was on to something after my 5th went 44'+. My 6th went 45' and ripped a big old callous off my pointer finger. Not worth it.

Light hammer x5 best of 104'

My guts hurt, and I knew it was a bad idea to throw this again on one day of rest, but I wanted to test my breakthrough. It took me 5 throws to remember exactly what I was doing. I kind of did it right and hit 104' so that was enough of 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: 4/18/21 at 9:09pm
4/18 throws

Heavy hammer

3 winds x1 76'. Felt like my lower abs were going to tear. Apparently, I still need a little more recovery time. Shut 'er down

22lbs Braemar

Fronts x3 best of 30'

Fulls x5 best of 33'

16lbs open Stone

Glides x8 everything was 42'-43'

56 for distance

Fulls x6 best of 31'

A bunch of 42lbs wob pulls

Also a lot if 20lbs sheaf pulls which actually didn't feel bad. I was consistently hitting the 26+ foot spriggles on the pine tree we throw at which is cool. I was using Luke's fork that I don't like and don't usually throw well with too which is also cool.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/19/21 at 6:12am
I really appreciate the Pendlay row shout out. 

Just you wait, your throws are about to 'SPLODE
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: 4/19/21 at 6:16pm
My throws could use some 'splosion. Michael Bay style.

4/19 squart

135x8, 225x8, 315x5

Add 17" box and knee sleeves I forgot to put on.

5,3,1+

365, 405, 445x8

Ditch box again

3x3@405

I went sans lifting shoes today. I definitely prefer that for box squat and it felt okay without the box as well. My hip/groin is feeling better but the discomfort still exists to a small extent at times. I'll probably run another block of box squats with regular type sprinkled in.

SLDL

3x6@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: 4/20/21 at 5:19pm
4/20 pressing

OHP

5,3,1+

115, 135, 150x5

Pretty sure I strained an my ab throwing hammers. I got a burny pain when I hit full extension at the top. All things considered, I'm pretty happy with my top set.

Seated DB shoulder press

30s x10,10,20,20

Bench

5,3,1+

155, 175, 195x8

195x3 paused

Trying to get an arch also hurt my ab. I'm falling apart
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/21 at 8:51am
Abs are just the worst. They hide when you need them to show and they strain when you want them to be strong!

Just don't push it and make sure you dont have a hernia. I also recommend if you can doing opposite hand or ab work to counter the tight/strained side. As long as it doesn't hurt, of course 
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: 4/21/21 at 3:30pm
I'm pretty sure it's not a herndog. It feels better today. I need to not throw hammers 3 times a week I think. As far as ab work, you know me better than that. I ain't doing it. I understand the benefits, but I refuse to care.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/22/21 at 1:27pm
I respect your stubbornness. I am also glad to hear it's not a herninator. They sound like hell!
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: 4/24/21 at 12:18pm
Yeah I haven't heard a lot of good things about them.

4/24 deads

2.5" deficit

5,3,1+

335, 385, 425x6

Pendlay rows

2x5@225 then my low back started tightening up, so I called it there. I'm pretty stiff and sore today but nothing 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: 4/26/21 at 6:28pm
4/26 just stuff

Started with some box squat up to 225, but my lower back is still tight. Nothing major, but better safe than snapped.

Called an audible and decided to hit some barbell Incline for the first time in a long time.

95x5, 145x5, 145x5, 145x5 paused, 165x5, 165x5 paused, 185x3 paused

These didn't feel too bad overall and didn't bug my lower back so yay.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/26/21 at 6:58pm
Smart move, arguably dangerously smart, to move to incline

Do you hanging upside down for that low back man, it does me wonders. 
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: 4/28/21 at 4:38pm
Originally posted by TheJeff696 TheJeff696 wrote:

Smart move, arguably dangerously smart, to move to incline

Do you hanging upside down for that low back man, it does me wonders. 


I would hang upside down, but I'm very anti-vampire...also I don't have an inversion table or something of the like. I have done some right side up hangs which seems to help.

4/28 more stuff

Bench

135x8, 185x5, 205x3, 225x3, 225x3, 185x5

Loaded the 200lbs sandbag then got scared and quit

Stones

Lots of throws with 8,10,14,16, and 22lbs stones. Highlight was 35'6" with the 22.

Some wob pulls with the 40lbs throw bag

Some winds with the 16lbs hammer

Still babying my back. I got a baby back, baby back, baby back.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/29/21 at 11:58am
Right side up hangs made me laugh. Well played

Use sum thicccc bands and hang em from your rack

Indiana Jones Trust Me (Page 1) - Line.17QQ.com
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: 4/29/21 at 7:40pm
I've only got mini reds bands. I tried to rig something up with my tow strap safeties but couldn't quite get it figured out. I looked up some decompression stuff on the youtubes which seemed to help.

4/29 OHP and throws

95x8, 115x5, 135x5, 155x3, 165x3, 145x3

42 for distance

1 turns x2

2 turns x5 best of 44

I threw off of Luke's patio. Not really used to throwing off cement, but it felt cool.

22 and 16lbs hammer winds. Adjusted my entry a little bit which had things feeling good. Then we drove to the park that we throw hammers and I stiffened up real good. Had one decent heavy hammer throw at 81' and light hammer was crap. Then it started raining. Overall, pretty bad practice, but I did wander around the park and find some morels so not a total loss.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/30/21 at 11:20am
Youtube has it all. Good man. 

Do you think Luke has bodies under his cement patio? It seems TOO convenient that it also doubles as a throwing platform
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: 4/30/21 at 12:01pm
Originally posted by TheJeff696 TheJeff696 wrote:

Youtube has it all. Good man. 

Do you think Luke has bodies under his cement patio? It seems TOO convenient that it also doubles as a throwing platform


No Jeff, I don't think he has bodies under his patio...I know he does. Human bones actually make for a great foundation. That's why so many haunted houses are built on Indian burial grounds.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/30/21 at 12:58pm
I'm sure it's full of he bodies of lesser Crowleys that he defeated in video game combat and feasted on.

You and your brother better be careful when at Luke's place....
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Larry Satchwell Quote  Post ReplyReply Direct Link To This Post Posted: 5/01/21 at 6:54am
There’s also that creepy clown walking around when doing benches.  Thought for sure it was going to bite Luke’s ankle in that last IG post.  It haunts 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: 5/02/21 at 2:37pm
I appreciate you guys looking out for me. It really is a house of horrors over there. He's got this painting of a sparky looking cow, and I swear it's eyes follow you.

5/2 doing stuff to avoid moping

Went on a long hike yesterday for some trout fishing and foraging fun. It was hot as balls. Did a little under 8 miles and 70 stories. My back felt pretty darn good though.

Today, I initially tried some box squat up to 225. Felt better than last time, but not good enough to push any farther.

Incline barbell

5x3@185

Incline dumbell

3x8@55s

Single arm band overhead tricep extensions

10,8,8,8 per arm

Band bicep curls/dumbell hammer curls

3x8/8 per arm

I actually enjoyed this session. It was nice to do some different stuff.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/21 at 4:44pm
May the Fourth be with You- bench

135x8, 145x5, 165x5, 185x1, 225x1, 245x1, 185x10

Paused bench

3x5@185

Band flies/press

3x10/10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/05/21 at 6:16pm
Cinco de Mayo- OHP

With mini red bands

45x8, 95x5, 115x3

No bands

105x5, 120x5, 135x10,5,5,5, 185x1 just for "fun"

Behind the back band lateral raises

3x8 per arm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 5/10/21 at 10:40am
Did some throwing the last couple days. Nothing exciting. Just lots of mostly quality-ish reps.

5/10 pressing part 1

Incline barbell

5x4@185

Paused dumbbell Incline

3x10@60s

Just a quick 30 minute training session before work.
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