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Andy Crowley take 2 |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Aggressively stabby sounds fun!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I really appreciate the Pendlay row shout out.
Just you wait, your throws are about to 'SPLODE
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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I respect your stubbornness. I am also glad to hear it's not a herninator. They sound like hell!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Smart move, arguably dangerously smart, to move to incline
Do you hanging upside down for that low back man, it does me wonders.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Right side up hangs made me laugh. Well played.
Use sum thicccc bands and hang em from your rack |
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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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....
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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Larry Satchwell
Senior Member Joined: 8/30/04 Location: United States Status: Offline Points: 326 |
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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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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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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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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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5/12 more pressing
Bench 155x3, 175x3, 225x1, 255x1, 195x10 Paused bench 3x3@195 Paused close grip 3,5,3@195 Band fliew/presses/pushups 1 set to the pain |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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5/13 throws
Pretty lackluster practice Light hammer went poorly, open stone was whatever, hit 30' with the 56, had some decent wob pulls and some crappy ones left out front. 5/14 OHP + mini red bands 45x10, 95x5, 115x3, 135x3 No bands 135x3, 145x8, 5x3@145 Band lateral raises 3x12 per arm Edited by Andy Crowley - 5/25/21 at 10:20am |
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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5/16 throws
Got the chance to throw with the legend, Terry Smith. He's basically the reason any of us here in La Crosse got into highland games. He started the La Crosse Irishfest that Luke tried on a whim. The rest, S they say, is history. Anyway it was awesome to see him again and throw a bunch. I threw sheaf, Braemar, open, heavy hammer, light hammer, and wob. Mostly poor to mediocre throws except sheaf and light hammer. Some things clicked in both those events today and they were flying by my standards. I was hitting spriggles I never hit before in sheaf and was able to hit 111' in light hammer. That was great. I needed a bright spot as training has been pretty poop lately. |
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