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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: 12/03/19 at 8:43pm
Chiropractors make me nervy.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/04/19 at 12:04pm
How dare you blame puds!!! Have Katie stab it up real good again and maybe do some corrective shit this time instead of acting like it was a miracle cure. Little spasms aren't bad, it won't be a thing as long as you take care of it.
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/04/19 at 12:48pm
Puds were the only variable, and marathon hack but hack ain't never hurt nobody. It probably wasn't the puds, but just to be safe I will never do them again. I did corrective stuff and resty stuff. This is a different sensation than last time. More burny and sucky. I'm sure the root cause is probably the same, but I was feeling so good. I'm going to keep being a poopy pants about it until further notice.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/19 at 1:58pm
12/5 bench 'n things.

5,3,1+
195x5, 225x3, 245x5
Before my last set I texted my wife to come spot me. She works at the Y, so she was just downstairs and I trust her more than the other yahoos in the gym. I didn't hear back, so I went about doing my last set. I did 5 pretty easily, but figured I might as well not push it as I didn't have a spotter. I rack the weight and there's my wife standing behind the bench. Apparently she was there the whole time. Dirty B. I definitely had one more, probably 2. It really doesn't matter in the long run, but still, dirty B.

I already did my clean workout for the week, but I waa feeling explosive so I did some stuff.

Hang snatch high pulls
135x8
Hang snatch
135x5

Hang clean, hang clean, push press
3 sets @225

DB incline
3x10@ 60,70,80

Deficit pushups
3x20

Incline db single arm tri extensions (3,1,0 tempo)
12,10 per arm @20s

V handle cable tri pushdowns
Started at the bottom of the stack and worked my way up doing as many as I could at each weight. Somewhere around 75-100 reps. Not sure if this would fall under junk volume, but the pump was real. I like it because it didn't take a million years.

My back felt good throughout. Minor tightness here and there, but no spasms. I did make sure to brace hard whenever I picked anything up no matter how light or how short a distance I had to move it. The frustrating thing is I don't know what to avoid to not aggravate it. Oh well. Such is life I suppose. I've really run the gamut of emotions these last few weeks. From the yayest of yays to the poopiest of pants. It's been a real roller coaster right.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/06/19 at 2:04pm
Your back appears to be fine. Max out on deads.
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/06/19 at 4:35pm
And THEN throw puds

They will only make you strawnger 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/06/19 at 5:07pm
I wish I would have seen your advice earlier. I probably would have done both those things. Instead, I squatted.

12/6 Squat
5,3,1+
325, 365, 410x8. A rage fueled rep PR.
I say rage fueled because I lost my wallet. I spent most of the day angrily tearing the house apart trying to find it. No dice. Screw it, time to hit the gym. That always makes me feel better. About 15 minutes into my workout, Spotify thinks it would be a super funny joke to play "I Hope I Never Lose My Wallet" by the Mighty Mighty Bosstones. Big Brother is watching, and he's a dick. Granted I was tempting fate a bit by listening to the MMB station, but I do so frequently and haven't heard that song in months. But, hey PR. Woo...

Front squat
5x6@245,255,275,250,250. Paused the last rep of each set in the hole because I did.

Called it there. No stiff leg deads today because my back felt good and I'd like to keep it that way. I might mess around with the trap bar next deadlift day depending on how I'm feeling. Other options are drop deads all together for a bit and split up back and front squat to different daya or don't change anything. Who knows, man
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/08/19 at 11:44am
12/8 hang cleans

5x3@245

Most sets felt good. Some not so much. 3 is a lot of reps. I like these Sunday morning clean sessions. They help work out lingering soreness and set me up well for my week. At least for 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: 12/09/19 at 9:12pm
OHP

5,5,5+
125, 140, 160x6
Meh

Push press
5x3@210 felt yucky

Dips
6x4@70,85,90,90,90,80(paused reps on last set)

Lateral raises
1x12@25,20,15,12.5,10,8
1x10@25,20,15,12.5,10,8

Rear delt machine flies
2x20

Pretty blah workout overall. Shrug
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/19 at 9:19pm
12/10 deadlift...ish

Trap bar deads
135x10, 225x8, 315x5, 405x5, 495x3, 495x3, 405x5, 405x5 405x5
Trying these out. They actually felt pretty darn good. No back hurty so that's cool. I messed with some different stuff on my back down sets (lifting shoes, barefoot, deadlift stance width, squat stance width, higher hips, low hips). I think I'm going to try to mimic the straight bar deadlift as much as I can ie. no shoes, slightly higher hips, narrow stance.

Pullups
3x10

Chest supported DB rows
3x8@65s
I wanted a row variation that takes my lower back out of the equation. These will have to do because there isn't a seal row setup, and I don't feel like taking the time to jimmy rig one.

That was 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: 12/12/19 at 1:31pm
12/12 bench

5,5,5+
175,195,225x10 I'm happy with that. It's been a while since I've hit that many repa at 225 so that's cool.
Little extra volume 3x9@205

High incline paused DB press. Probably 80ish degrees
10,8,8 @60s

Incline overhead DB extensions (3,1,0 tempo)
2x10 per arm @25s

Cable overhead tricep extensions
Started at the bottom of the stack and worked my way up. Lots of reps.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/13/19 at 12:53pm
12/13 squats

5,5,5+
295, 335, 375x10 didn't feel great, but good enough.

Front squats
6x4@260,275,285,285,270,270 again, good enough

RDLs
3x8@225 just some light reps to remind my hamstrings that I haven't forgotten about them.

Dats it

Edited by Andy Crowley - 12/13/19 at 2:36pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/15/19 at 11:50am
12/15 hang cleans
6x2@255
225×5

Felt good. Coming in to an explosive movement right away is always tough for me, so I made sure to warm up well and everything felt good after 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: 12/16/19 at 8:52pm
12/16 OHPoop

3,3,3+
135,155,165x5
F this stupid lift in the stupid A

Push press
6x2@225 might as well F this while we're F'n things

Dips
8x3@80,80,95,95,95,95,80,80 last 2 sets paused
These are getting annoying. They moved the dip station to the opposite side of the gym from the dumbell rack. I'll probably have to start using plates out of laziness, but they don't feel as good.

Lateral raises
Set the timer on my phone for a minute and did reps w/ 20s. Two sets of this with a minute rest between. It was harder than expected. Probably should have gone with 2 minutes rest.

Rear delt machine flies
Same deal as laterals but with two minutes rest between.

I'm getting very bored with these shoulder accessories, but I feel like they're beneficial for stability and whathaveyou. I'm trying to find ways to get them done quickly but still get quality work in.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/19 at 9:58am
OHP can kiss my ass AND dick 
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: 12/17/19 at 8:41pm
Originally posted by TheJeff696 TheJeff696 wrote:

OHP can kiss my ass AND dick 


Could not agree more

12/17 trap bar deads

I've come to terms that trap bar will be my life for a while, so I figured I might as well bring them into the 531 family. Started with the 3s for the sake of symmetry.

3,3,3+
345, 395, 445x12 I could have kept going, but I got bored. May have to do some finagling with my training max. With 445 on, there was only about an inch of bar left. This may become a problem in the future.

Pullups
3x6@ +25
1×9.72@ bodyweight

Chest supported incline DB rows
4x8@65s

That is all.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/18/19 at 12:45pm
Originally posted by TheJeff696 TheJeff696 wrote:

OHP can kiss my ass AND dick 


*Legally changes name to Oscar Henry Parker, generously applies chapstick and skips over to Jeff's house*
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/19/19 at 1:35pm
Gross.

12/19 bench

3,3,3+
185,210,235x8
Volume work
4×5@205 paused

Paused DB incline
3x10@60s

Hang cleans
5,3,3
185, 225, 225

Deficit pushups
1x30 last 10 reps paused

Feeling lazy today, so I called it there
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/20/19 at 2:00pm
I had another back spasm last night when I was getting out of my recliner. It laid me out on the floor for a few minutes before I could straighten out. That was disheartening. I woke up pretty sore today. Did some stretching, foam rolling, la crosse ball, heating pad. None of which really helped. I could still squat with no extra pain though so off to the gym I went.

12/20 Squat
3,3,3+
315,355,405x5
Played it very conservative. Slowed my descent down to about 3 seconds because I was afraid of hitting the hole and having my hips shoot up. That's not a probably I usually have but better safe than snazzy. 5 felt easy so I cut it off there

Front squat
265x3, 275x3, 295x3, 305x3, 315x5(woohoo!), 275x3x3 paused
Front squats have been feeling ultra mega good hence why I deviated and did 5 at 315. It's probably been over a decade since I've done that. Deviation is bad, but I needed a win today. I'm happy

Hamstring curls
Probably 60-70 total reps. Light weight with lots of squeeze.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/20/19 at 7:33pm
Nice work, hoss. The back is a bitch, you just have to conquer your inner bitch. 

I recommend ab wheel roll outs and dead bugs to help counter the spasms. I worked hard on my core and my back has been much better since I did that. 
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: 12/20/19 at 10:32pm
I've been telling myself for months I'm going to start doing more core work, but it's so GD boring. I'm actually going to make a point to do it now...maybe. I was okay during the season because of the hammer volume I was doing. Now that I'm not throwing anymore, I'm definitely lacking in that department. Also, what the fart is a dead bug?
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/21/19 at 7:39am
Image result for use the google, luke meme

I mean....Andy
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: 12/22/19 at 1:44pm
I've been burned before by googling seemingly innocuous things. Fool me three to four dozen times, shame on me, I guess. You should try the tub girl lift. It's an awesome core workout. Google it.

12/22 Merry Cleansmas

8x1 @225, 245, 255, 265, 275, 275, 275, 275
1x5@225

275 was my goal when I started doing cleans again. They were easy peasy today. I'm starting to get the silly idea that maybe 315 could be in the cards before the season. I think I've only ever hit that once in my life and it was a looooong time ago. I'm sticking to the program though. No crazy stuff.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/22/19 at 5:27pm
*Googles "tub girl lift"*

Image result for face melts meme
Jeff Kaste



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12/23 OHP

5,3,1+
140, 160, 180x2. Still hate this lift. 2 reps felt awesome. I thought I was going to hit 4 or 5. Nope. Things fell apaet.

Disp
4x8@ +50, 65, 65, 55

Lateral raises
3 x 1 minute @20, 20, 12.5

Rear delt machine flies
2 x 1 minute

2 minutes rest between sets
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/26/19 at 2:43pm
12/26 deload stuff

Bench
3x3 paused @225

Trap bar deads
3x3 @405

That was enough. The gym was annoyingly full. Stupid winter break for college kids and pre-resolutionists.

I decided to deload this week due to the crazy Christmas schedule and whatnot. My body doesn't feel too beat up, but with the holiday stress, and my crap diet this week, I felt like it wouldn't be conducive to putting in consistent good work in the gym. The way things felt today, I was right.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 12/27/19 at 10:49am
Look at Mr. Smartypants over here.
Luke Crowley
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/27/19 at 1:42pm
You don't need pants for the victory dance.

12/27 squat deload

Screwing around with some different concepts today. I'm sticking with a self limitting variation, moderately high intensity and low volume, but today I figured I'd play around with some auto-regulation schtuff

Beltless paused squats

Worked up to a double at RPE 8 then 3x3 off of that at an RPE of 5,6,7

405x2, 3x3@ 335, 350, 365. I feel like I was pretty close on these, but honestly I have no idea.

Paused front squat w/ belt because my guts hurt

Same deal double @8, 3x3 @5,6,7

315x2 3x3@ 245, 255, 265. I think I under-reached on these, but oh well.

Stiff leg rack deads at mid shin

3x10 @225, 225, 275

No back pain. Very minor lower back pump, but that's probably not the worst thing. At least I'm getting blood to the area, right? Right!?

I'd like to get better at auto-regulation. I can definitely see the benefits, but I don't have confidence in myself to not be a pussy or a crazy person depending on the day. Oh well. Back to chorin'.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/27/19 at 3:26pm
Blood flow = cash flow baby. 
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: 12/29/19 at 10:36am
12/29 hang cleans

4x3 @225, 245, 255, 255
1x5@235

These weren't feeling particularly snappy today. Wasn't really driving the catch like I normally would. Oh well. It wasn't really difficult either way. Anycrap, Go Pack Go!
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