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TRAINING LOG: Luke Crowley

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Topic: TRAINING LOG: Luke Crowley
Posted By: BrainSmasher
Subject: TRAINING LOG: Luke Crowley
Date Posted: 10/25/11 at 8:07am

Had the last comp of the season in Kirksville MO 10/15 and then took a full week off.  Now starts the off season training.  Hopefully having a log keeps me accountable.

2011 Recap:  Back injury in January boned me. Curse you deadlift.  Took 2 months off everything.  Eventually I could do normal throwing/lifting with no spasms. Came into the season weaker than I would like. Also managed to forget how to throw.  After the first few games it was looking like the season was going to be a wash, but had a late rally and hit a few big PRs near the end... All things considered, it turned out to be a pretty possitive seasson.  Finished with lifetime PRs in HWFD,LH,HH and Sheaf.

2011-2012 Off Season Goals:

  1. Stronger (hang clean, back and front squat, bench... lift selection is somewhat limited by low basement ceiling) Deadlift can suck it.
  2. Hammer: get blades and get reps with them (as of right now I'm throwing 2 winds in cleats)
  3. Work on stones... Plan to compete in a few indoor meets this winter (shot and 35lb weight)
  4. Throw periodically over the winter to keep up with technique... I've always been bad about this.  The WI winters are too long to just sit back and let them pass without doing some kind of throwing.  I forget stuff.
  5. Probably more to come.

 



-------------
Luke Crowley
Everything. All the time.



Replies:
Posted By: BrainSmasher
Date Posted: 10/25/11 at 8:38am

10-24-11 Daytime Throws: HWFD and LWFD  It was nice out so I felt like doing some throwing.  Hit a PR in the 56 at Kirksville (45'4) so I wanted to see if I could repeat. Sadly we did not throw the 28.

Warm-up One turns with the 56: 4 throws x each hand. best of 40' (best I've done with these)  I've only started doing these in the last few weeks.  I am seeing the benifit of establishing a power possition of sorts and getting to focus on the sprint phase.

5 fulls with the 56: 42',44',45',43',45'  Happy with these, glad to repeat with consistancy.  Also hit some realy awkward possitions on the 44 and 43 but they still flew... speed must have been there. 

One turns with 28: 3 throws x each hand best of 75' (tied my best with this)

4 fulls with 28: 79',81',83',80'   Happy here too, but my legs weren't really springy so I cut it off a little sooner than I was hoping. Still have lifting in the evening to go.



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 10/25/11 at 10:55am

10-24-11 Evening Lifting  Hang Clean and Back squat

Hangs: 155x3, 175x3, 205x3, 245x3, 275x3, 295x3x2 *Wasn't palnning on going that heavy on what was supposed to be a recovery type workout but when Duran Duran starts pumping Union of the Snake all bets are off.

Squat (always ATG): 245x5, 315x5, 350x5, 385x5 *Was supposed to do one more set at 385 but had some mega tightness in my hammy so I scrapped it.  Probably due to the throwing earlier in the day.  I don't usually throw before lifting. Otherwise squats felt great.

Cool down: One match Pokemon Stadium (LOSS) *Beedrill is a no-talent pussy.



-------------
Luke Crowley
Everything. All the time.


Posted By: Beau Fay
Date Posted: 10/25/11 at 4:08pm

"The u... nion... of the snake... is... on the climbbbbbbb!!!!!!!"

God, I love that tune.  Good to see you posting Luke!  BTW your WFD #s are gross.

 



-------------
"Some people like to go out dancing... other people like us, we gotta work." -Lou Reed


Posted By: BrainSmasher
Date Posted: 10/25/11 at 5:54pm

Glad you like the tunes Beau... we had some Boston going tonight.  I wasn't sure if they were the right choice for a bench workout, but I was wrong. They F'n brought it. 

Bench: 225x5, 275x5, 275x5, 315x5, 315x5, 315x5, 335x5 *did 5 pull-ups in between sets. Both felt pretty good.  Just getting some volume... probably feel bad tomorrow.

Threw in some tempo curls and close grip at the end.  Short and sweet.

 



-------------
Luke Crowley
Everything. All the time.


Posted By: Srokus
Date Posted: 10/26/11 at 1:15am
Really??? After all the crap you gave me. BTW Beedrill blows on that game, such BS.

-------------
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com


Posted By: jsully
Date Posted: 10/26/11 at 2:51am
I want to see vid of your HWFD, those #s are sickkkkk


Posted By: BrainSmasher
Date Posted: 10/26/11 at 9:39am
Jake, I'll see what I can do about the video, the girl
friend has my camera in San Diego so its probably fully
broken by now. I can probably wrangle up another one. Tom
can tell ya though my technique is a little jerky.

-------------
Luke Crowley
Everything. All the time.


Posted By: jsully
Date Posted: 10/26/11 at 10:31am

you got to get that thing moving, impressive nonetheless..

I've spent so much time trying to perfect my technique that I forget to "speed it up" and am throwing way under my potential. It's very frustrating, lol. After watching a bunch of vids last night and comparing to mine, my cast is 1/2 the speed of the big throwers.. no wonder I'm only getting 36-37' out of it, oh well..



Posted By: CHAD
Date Posted: 10/27/11 at 2:33am
Nice work at Kirksville.  I mean, that's pretty good.  For you.

Deadlifts have been replaced by good mornings.





Posted By: BrainSmasher
Date Posted: 10/27/11 at 8:31am

Ha, thanks Josh for the dickish compliment... Good mornings kinda wierd me out, probably for the same reason deadlifts do... my form is garbage.  I've been throwing in some RDLs with heavy band tension to keep my hamstrings going.  These get me through the scary injury zone (off the floor) with little resistance and the bands kick in where I feel more comfortable pulling hard. I'm a sucker for new crap to do though, so I'll check out these crazy good morning thingies.  You seem to be using huge amounts of weight by the way... icky.

Jake, I've messed around alot with the speed of my first cast and turn. So far Im having the best results with a tight and controlled first turn into a big fast 2nd.  Essentially I just use my first cast as kind of a rolling start into a fast hard 1 turn... if that make any sense.  This has let me hit big throws more consistantly.  In essence I only go as fast as I need to out of the back to hit the speed I want to in the front, as opposed to tearin ass on my first spin and hoping I can keep that speed to through the end of the throw (which I usually could not)



-------------
Luke Crowley
Everything. All the time.


Posted By: CHAD
Date Posted: 10/27/11 at 9:25am
I can send a clip of some good mornings, if you want.  I will most likely be wearing pants.

The difference, for me between a good morning and a RDL is just that and RDL is in my hands, and a good morning is on my back.  The advantages (again, for me) is that:

1.  I recover from GM's much better than any kind of DL.  Including even light RDL's.
2.  I can do more volume.
3.  I don't hit myself in the junk with the bar.


Posted By: CHAD
Date Posted: 10/27/11 at 9:26am
And you're welcome.  It's what I do.


Posted By: BrainSmasher
Date Posted: 10/27/11 at 9:59am
I see what you're saying, and appriciate that the safety
of your peepee plays into your lift selection. To the
video I say yes, send it on over. Keep your pants on if
you must, but lose the shirt.

-------------
Luke Crowley
Everything. All the time.


Posted By: jsully
Date Posted: 10/27/11 at 10:28am

Your explanation makes perfect sense. I was playing around today and found another error. On the couple hundred of one turns I've drilled over the last few weeks, I'm pulling late out of the back on every single one of them. Also, I drive forward and left, rather than just forward, meaning I'm pivoting my right foot too much before driving. *sigh* back to drilling now.

A quick question for your one turns, as you finish your turn and are getting ready for the big pull/release, are you driving the weight down to your right foot, just as you do as you're setting up for the turn or are you just waiting for it to get into position then pulling the f**k out of it?

 

GMs are legit, I frequently swap them out with RDLs.. my glutes, hams and adducters can get super fried just from a measly 225. I used to go up in the 4s, but I don't feel thats necessary very often.

I agree with Josh, exact same movement, just the bar is on your instead of your hands. Hips go back, hams and glutes contract to bring you back up.



Posted By: BrainSmasher
Date Posted: 10/29/11 at 6:51am
Originally posted by jsully jsully wrote:

A quick question for your one turns, as you finish your turn and are getting ready for the big pull/release, are you driving the weight down to your right foot, just as you do as you're setting up for the turn or are you just waiting for it to get into position then pulling the f**k out of it

I suppose I fall somewhere in the middle.... I tend to get pretty high off the ground in my spin so as I land and settle into a quater-squat type of position the weight will get some encouragement on the way down but then I let gravity do the rest.  I just try to catch it as its turning the corner and get up over my left leg.  If everything is in order my pull feels like one big swooping motion... if not then I start to feel like Im dragging the weight. 

***On a side note I should say that I focus more on what the weight does vs what my body does.  For instance I throw everything to my left (I'm a right handed thrower) because I continue my final pull all the way to 180 degrees of my low point (where ever it happens to fall)  So everything goes to the left to a varying degree since my low point usually falls somewhere between 4:00 and 5:30ish (kind of a big range I know)  That being said, I have no idea if doing it that way is smart or dumb but it works for me and feels good.



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 10/30/11 at 4:40pm

10-30-11  Hang Clean & Back Squat (ATG as always)

Low back was tight so I rolled around on a big ole cardboard carpet tube for a bit and that seemed to get it loose. 

Cleans: 175x3, 210x3, 255x3, 280x3, 280x3, 295x3, 315x3, 315x3

Squats: 245x5, 300x5, 350x5, 405x5, 405x5  ***Felt great up until my first set at 405 and then I lost my damn mind... set my feet to wide, bar was positioned weird and rolling off my back, general crappyness.  2nd set was much better but still wasn't really attacking the hole so I was killing any dynamic response from the bottom... essentially pausing in the hole which feels like balls. My last 2 sets turned what should have been a nice snappy workout into a huge grind. 

All together I am still getting back into lifting shape... Next week I'll be backing off a bit on these lifts which will feel nice on my body and hopefully give me some more energy to take some throws.



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/02/11 at 5:37pm

11-2-11 Bench & Pull ups

Bench: 225x5, 245x5, 295x5, 315x5, 335x5, 345x5, 365x3  ***Really wanted 5 at 365 but was pretty much toast by that point... o well good workout.

Pull ups: BWx5 in between sets of bench... 7 sets total. 

Gonna try to throw a bit tomorrow, weights and hammers.  Hopefully get some video, then try to mate the camera with my laptop and get the internet to adopt the baby.  Fingers crossed.



-------------
Luke Crowley
Everything. All the time.


Posted By: Sean
Date Posted: 11/03/11 at 4:10am

http://www.travelroller.com - http://www.travelroller.com

Horrible. You'll love it.



Posted By: BrainSmasher
Date Posted: 11/03/11 at 7:27am
Looks nice but lacks a certain big-cardboardyness that I've come to expect from my roller.

-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/03/11 at 11:43am

11-3-11 Throws HWFD, LWFD, LHammer  40 minutes total

HWFD:

Warm up: 1 turns 4x each hand best of 39'  (hit a left hand PR of 31')

4 Fulls: 44, 45, 44, 45+ (so close to being able to call this 46'...POOP!)

***HW is feeling very relaxed and elastic... Really starting to approach the effortless throw feel.  I'm really happy with the 1 turns.  Very solid warm up and let me go right into max effort fulls.

LWFD:

1 turns: 3x each hand; best of 74' (another left hand PR 61' woo!)         

5 Full: 81', 82', 84', 82', 83'

***Really getting up over my left on these... having some trouble balancing fast spins with a big finish. Hopefully better timing will come with more reps.  The 84' pulled way off to the damn left, even for me.  Not sure why.  Everything else landed in a tight cluster not quite as far left of center.

L Hammer: Warmed up with a few winds.                                               

5 Full Throws (2 winds in cleats): 108', 112', 117', 115', 118'

*** From what I see with good hammer throwers, Im probably not really doing these right.  My 2nd wind consists of whipping the hammer to a left side low point (right handed thrower) post up on my left leg and doing what feels like a pivoting hang clean.  Im sure it looks wierd (because Sroka tells me so) but I get alot of stretchy reflexy feel, and it doesn't hurt. 



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/03/11 at 5:34pm

11-3-11  Lifting: Banded Front Squats & Jackin around

Front Squat: 135+ EFS Black Bands 5 sets of 3  Nice and snappy.

Also tried out some Good Morning and lost a few matches of Mortal Kombat (Trilogy)

Everything felt good, no tightness in hips or back after throws today.  Had very good series in WFD's and LHammer but everything felt very low impact... hope to keep it that way.



-------------
Luke Crowley
Everything. All the time.


Posted By: jsully
Date Posted: 11/04/11 at 2:52am
big throws, very big


Posted By: CHAD
Date Posted: 11/04/11 at 2:54am
I like your more left hammer.  I think the right side is for people whose stuff isn't broken.


Posted By: Srokus
Date Posted: 11/04/11 at 4:21am
Originally posted by BrainSmasher BrainSmasher wrote:

11-3-11 Throws HWFD, LWFD, LHammer  40 minutes total

HWFD:

Warm up: 1 turns 4x each hand best of 39'  (hit a left hand PR of 31')

4 Fulls: 44, 45, 44, 45+ (so close to being able to call this 46'...POOP!)

***HW is feeling very relaxed and elastic... Really starting to approach the effortless throw feel.  I'm really happy with the 1 turns.  Very solid warm up and let me go right into max effort fulls.

LWFD:

1 turns: 3x each hand; best of 74' (another left hand PR 61' woo!)         

5 Full: 81', 82', 84', 82', 83'

***Really getting up over my left on these... having some trouble balancing fast spins with a big finish. Hopefully better timing will come with more reps.  The 84' pulled way off to the damn left, even for me.  Not sure why.  Everything else landed in a tight cluster not quite as far left of center.

L Hammer: Warmed up with a few winds.                                               

5 Full Throws (2 winds in cleats): 108', 112', 117', 115', 118'

*** From what I see with good hammer throwers, Im probably not really doing these right.  My 2nd wind consists of whipping the hammer to a left side low point (right handed thrower) post up on my left leg and doing what feels like a pivoting hang clean.  Im sure it looks wierd (because Sroka tells me so) but I get alot of stretchy reflexy feel, and it doesn't hurt. 

I only poke fun because if I tried doing what you do on some of your throws I would dislocate something. You have unorthodox trhowing technique. As I recall a LaCrosse weight thrower went to nationals hopping in the event. But hey it works for you so let it be. You try to change too much and the wheels can come off. Take it from me and my hammers this year. Keep it up and I will still give you crap for encouragement along the way.



-------------
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com


Posted By: CHAD
Date Posted: 11/04/11 at 4:36am
Ever see VPprod clips with Vierra and Harrison B's throws overlaid? I'd like to see Luke's throws overlayed with someone who throws as far as he does. 


Posted By: jsully
Date Posted: 11/04/11 at 5:43am

I throw about 118-120, but that's with 4 winds and blades.. (yes I know I look like a jackass with 4 winds)..

118' with 2 winds in cleats is incredible



Posted By: BrainSmasher
Date Posted: 11/04/11 at 9:50am

Tom, even I wouldn't recommend my 35lb weight technique to anyone for any reason... For the HG weights though, I still think that if I can do it then a gorilla can definitely pull it off.

About hammers: We'll see what happens when I get blades in the equation.  I feel that I could add more speed, get more extension and catch it farther back if I were anchored.  Or maybe I'll fall down and rip my foot off... both are very real possibilities

 



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/06/11 at 6:49pm

11-7-11 Hang Clean & Squat

Cleans: 155x3, 205x3, 245x3, 265x3, 285x3, 265x3

Squat:  245x3, 300x3, 350x3, 375x3, 405x3, 335x3

Hit the heavy bag for a bit... and I'm outa shape. 

*** Backed way off on these lifts this week to recover a bit... I totally needed it apparently. Everything felt like hell.  Might throw a bit tomorrow. Will be interesting to see how throwing goes based on how crappy lifting felt.



-------------
Luke Crowley
Everything. All the time.


Posted By: jsully
Date Posted: 11/07/11 at 2:07am

that's how it goes for me.. bad weight session = good throws session. good weights session = bad throws session, lol.



Posted By: BrainSmasher
Date Posted: 11/07/11 at 9:30am
I nearly went out to throw today... took a nap instead.  Bench work out tonight.  Try to not be a pile by that point. 

-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/07/11 at 6:37pm

11-7-11  Bench Day ***Wanted to mix it up a bit so I did some wave sets.  Alternated between 5's and singles

Bench: 225x5, 245x5, 285x5, 355x1, 295x5, 375x1, 315x5, 395x1, 325x5, 415xcrap

Pull-ups: 4reps in between bench sets... 10sets total.

***Paul Simon's greatest hits made for a nice work out... felt good to hit up some heavier weights.  Really wanted to go over 400 today but by the time I got up there I was cashed from all the 5's and pull ups. Still frustrating since 395 felt so damn good.

Threw some sheaf after the workout... spin felt good. Heights unknown.

 



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/08/11 at 7:44pm

11-8-11  Workout & Snacks

The workout wasn't much of a work out... more like doing 12 sets of curls whilst eating caramel bugles and beef jerky.  Also pounded a quart of choco milk.  Guns were pumped, snacks were eaten.

Also did a few sets of Pokemon Stadium mini-games and MK Trilogy 3on3 Kombat ***A team consisting of 3 Barakas is undefeatable! 



-------------
Luke Crowley
Everything. All the time.


Posted By: jsully
Date Posted: 11/09/11 at 1:18am
Originally posted by BrainSmasher BrainSmasher wrote:

11-8-11  Workout & Snacks

The workout wasn't much of a work out... more like doing 12 sets of curls whilst eating caramel bugles and beef jerky.  Also pounded a quart of choco milk.  Guns were pumped, snacks were eaten.

Also did a few sets of Pokemon Stadium mini-games and MK Trilogy 3on3 Kombat ***A team consisting of 3 Barakas is undefeatable! 

I approve this workout.

kabal + cyrax + sub zero FTW!!



Posted By: CHAD
Date Posted: 11/09/11 at 1:52am
I see the diet is coming along.


Posted By: Sean
Date Posted: 11/09/11 at 2:56am
Oh, look who's the diet police now!


Posted By: CHAD
Date Posted: 11/09/11 at 3:01am
What was it that got you your body, Sean?  Dexatrim and Tab?


Posted By: Sean
Date Posted: 11/09/11 at 3:22am
I cut all the corners and went straight to methadone.


Posted By: Srokus
Date Posted: 11/09/11 at 3:53am
Josh had to consume a lot of squirrel to get that body he sports during the summer.

-------------
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com


Posted By: jsully
Date Posted: 11/09/11 at 4:05am
squirrell is the bentley of rat.. blegh


Posted By: BrainSmasher
Date Posted: 11/10/11 at 12:22am
wow, my work schedule is not helping me stay in the loop... So just to be clear, we's eatin' critter meat now?

-------------
Luke Crowley
Everything. All the time.


Posted By: jsully
Date Posted: 11/10/11 at 1:20am

Originally posted by BrainSmasher BrainSmasher wrote:

wow, my work schedule is not helping me stay in the loop... So just to be clear, we's eatin' critter meat now?

roslik is, thats how he got so swole!!

pioneer eatin' ftw!!



Posted By: CHAD
Date Posted: 11/10/11 at 2:07am
If you're calling the noble squirrel a "critter," the yes.


Posted By: BrainSmasher
Date Posted: 11/13/11 at 12:19pm

11-13-11 Throws: HWFD

1 Turns: 4 x Each hand  Best of 39' Felt fine, it was pretty cold today so I really needed the warm ups.

Fulls: 42', 44', 43', 47'(Side line Foul) 45', 46', 44' ***Threw these with a lifting strap, except for the 1st 44' Normally I warm up with the strap to save my hand then ditch it for the regular throws. Cold day+ cold handle = stingy numb hand. So I went back to the strap to prevent ripping something off.  Throws felt nice but the release is always a little shitty with the strap.  Today i worked mainly on kicking up my speed between spins.  I like to work corner to corner in my throws to use all the box in my sprint. With the added speed today I was drifting left a little more than I'd like. Will have to tweak my timing to account for the added speed.

Took a few LWFD too: 80',81',84'

***Threw with Katie today so I actually got some video... try to get that posted tonight after lifting.



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/13/11 at 4:30pm

11-13-11 Lifting:  Hang Clean & Back Squat

Hang Clean: 185x3, 235x3, 265x3, 300x3, 315x3, 315x3, 315x3

Back Squat:  245x3, 325x3, 375x3, 425x3, 450x1 *** Was supposed to do 3 at 450 but I pussied out.  I threw a bit more than normally would on a lifting day which is probably why my hips felt like they got chainsawed.  I'll be getting to work now on posting some videos. Should have something up in a while... or maybe you'll just get Rick rolled.



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/13/11 at 5:16pm

Some highlights from todays practice... hope the links work.

47' HWFD side foul: http://www.youtube.com/watch?v=YmebA_WV_ME&feature=player_profilepage - http://www.youtube.com/watch?v=YmebA_WV_ME&feature=playe r_profilepage

46' HWFD:  http://www.youtube.com/watch?v=76cN9HFnccI&feature=player_profilepage - http://www.youtube.com/watch?v=76cN9HFnccI&feature=playe r_profilepage

84' LWFD:  http://www.youtube.com/watch?v=C2f_9P3RQD8&feature=player_profilepage - http://www.youtube.com/watch?v=C2f_9P3RQD8&feature=playe r_profilepage



-------------
Luke Crowley
Everything. All the time.


Posted By: jsully
Date Posted: 11/15/11 at 3:06am
huge throws..


Posted By: BrainSmasher
Date Posted: 11/16/11 at 1:30am

now to just find a way to not forget everything while we get frozen up here for a few months. 

 



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/16/11 at 5:44pm

11-16-11 Lifting: Bench & Rows

Bench: 225x5, 265x5, 315x5, 335x5, 365x3, 365x3, 315x8

Rows: Big purple band looped around a pole with piece of pvc handle... sets of 10 in between bench sets.

 *** Workout felt fine just didnt have the juice to get crazy tonight. Got done with work at 6:00am had some protein followed by an awesome hot beef sandwich w/bbq sauce and melted string cheese... washed down with big old glass of cran-apple juice, then stayed up jackin' around until about 12:00>> drag my ass out of bed around 6:30pm, slam a protein shake and eat a bunch of cocoa pebbles and leave for workout around 7:45... Not a winning combination (unless your goal is to splatter-poop in between bench sets... in that case, totally do that)

 

 



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/17/11 at 8:08am

By the way...now that I've got some video up of my weights if anybody has any ideas that might help stuff go farther please toss it out there. I haven't done any video work at all this year, so itís been weird actually seeing myself throw. So far there are a couple things that stand out to me currently.

1. Foot position in the start of the throw... In the video I've got a neutral stance. Staggering my left foot forward in my set up would probably help to lessen the leftward drift that my throws tend to have. Starting now I'll be more aware of how I set up for the throw and the overall affect it has on my direction.

2. Iím probably a bit (or a lot) too far off the ground in my 2nd turn... so much so that my landing is most likely cutting down the linear momentum of the throw. Plus itís kind of a bitch to time that whole deal and when having an off day I get the sensation of not being able to find the ground. By the time I do finally touch down Iím in a really awkward spot in my pull... sooner or later my collar bone is going to shoot out of my neck Alien-style. I'll mess around with this too, see if I can't bring it down a bit and try to carry more speed and direction into the end of my throw.

Any other ideas please fire away... I'm going to try to get some video of the jerky mess that I call a hammer throw before it snows. So that should be fun too.



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/18/11 at 9:51am

11-18-11  Throws  HWFD & Stone

HWFD: 1 Turns: 5x each hand. Best of 41' (New PR) and Lefty PR of 32' Woo!  (Remembered I came to throw stone so said screw it to the fulls)

Stone: Stand x4 40',41',42',42'  MSA x15 everything between 45'-48'  most fell in the upper end of that range. 

*** Chest is still pretty damn sore from bench this week so I was surprised with Heavy Weight, but the stone felt like balls for sure.  I couldn't feel the stone at all (not in a good way)  Felt stiff, got no seperation and no snap on the finish.  My stones really dropped off this year and its something I'll need to correct in the off season. 



-------------
Luke Crowley
Everything. All the time.


Posted By: Srokus
Date Posted: 11/18/11 at 10:00am
No no no, your stone was good keep it the way it is. You will be fine. Or
learn the glide, less work and more lifting.

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The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com


Posted By: BrainSmasher
Date Posted: 11/18/11 at 10:30am
Tom that is probably the worste advice ever... I will now go back to hi-jacking your log with comic book nerd talk

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Luke Crowley
Everything. All the time.


Posted By: Srokus
Date Posted: 11/18/11 at 11:31am
I like the nerd talk. Makes me feel better about myself, but if you are
Bane then I am Captain America or someone cool like that.

-------------
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com


Posted By: BrainSmasher
Date Posted: 11/18/11 at 1:40pm
Tom, Captain America is all yours... but I wasn't claiming Bane,  mearly pointing  out to Josh that he snapped Batman like a twig... if we're picking though I'd go Juggernaut fo sho!

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Luke Crowley
Everything. All the time.


Posted By: Duncan McCallum
Date Posted: 11/18/11 at 1:48pm
Oh snap...more comic book nerds.

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The man in the arena.


Posted By: Srokus
Date Posted: 11/18/11 at 2:18pm
Luke done and done, if you are juggernaut Wade the is the thing and
Andy is Green Lantern (I know wrong group, but I could think of another
skinny hero type quickly) Duncan I see you already had a hero picked
out and yes we are nerds as well.

-------------
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com


Posted By: CHAD
Date Posted: 11/18/11 at 2:19pm
You're just embarrassing yourself, Tom.


Posted By: Srokus
Date Posted: 11/18/11 at 2:30pm
You are not to talk about embarrassing yourself. You do more curls
than the bandana wearing tank top sporting d-bags I run into at the
gym. The only way you gain respect back is if you did the workouts in
your work clothes. Those types people are first class in my opinion.

-------------
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com


Posted By: CHAD
Date Posted: 11/18/11 at 2:34pm
Do you need pics for proof that I bomb my guns business-casual?


Posted By: Srokus
Date Posted: 11/18/11 at 2:50pm
Quite possibly.

-------------
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com


Posted By: BrainSmasher
Date Posted: 11/18/11 at 2:53pm

Originally posted by Srokus Srokus wrote:

Luke done and done, if you are juggernaut Wade the is the thing and
Andy is Green Lantern (I know wrong group, but I could think of another
skinny hero type quickly) Duncan I see you already had a hero picked
out and yes we are nerds as well.

Agreed, super nerd team is a go... might go with Nightcrawler for Andy though since he's creepy lookin' or he could always be Robin to Josh's Batman just to keep that weird sexual tension... speeking o that, very much a yes to the pics.  Polo doesn't count though, you need a tie to make it official.



-------------
Luke Crowley
Everything. All the time.


Posted By: CHAD
Date Posted: 11/18/11 at 3:12pm
Don't need a tie.  I'm 5 times more casual than your average guy, and at least 10 times more business.


Posted By: BrainSmasher
Date Posted: 11/20/11 at 6:46pm

11-20-11 Recovery Workout: Hang Clean & Squat... kinda

Cleaned with a 3 finger grip: 175x3, 205x3, 235x1 then I dropped the DAMN bar and smashed my DAMN knees. Hit me right in the VMO's, lumped up and bruised instantly... spent the rest of the night in time out.   Played some Battle tanks a little later.

Squats: Feels like I did em but I didn't.

I definitely lost some hp with that impact to my leg bones, but I'm still hoping to be 100% for next weeks big workout.



-------------
Luke Crowley
Everything. All the time.


Posted By: CHAD
Date Posted: 11/21/11 at 2:03am
Dude.  What the hell is wrong with you?  I think I'm safer lifting drunk than you are sober.


Posted By: BrainSmasher
Date Posted: 11/21/11 at 4:38pm

11-21-11  Bench & Pull-ups

Bench: 225x5, 275x5, 295x5, 335x5, 365x3, 385x3, 405x1, 415xwentoutlikeabitch, 315x8 ***Good workout, just got tired.

Pull-ups: 3-5 reps in between each set of bench. 9 sets total.

***To Josh I say, safety schmafety. Credit where credit is due though; sticking a max effort snatch while drunk... pretty sweet. Perhaps theres something to that booze stuff... I'll keep it in mind should I hit a plateau.

NEWS NEWS NEWS: Tonight's workout also saw one Mr. Wade Halverson hitting a Bench PR with a silky smooth rep at 500lbs. Job well done man guy man. 



-------------
Luke Crowley
Everything. All the time.


Posted By: Barry
Date Posted: 11/21/11 at 6:57pm
Luke says crazy stuff a lot but the thing about Wade's bench is true.
There's more there as well. Not surprising if ya know old Wayne
Halverstram and a ridiculous ability to move heavy stuff. I need to
get my squat back up before Wade's bench catches it. If he takes a
month of and drinks scotch while Luke and I lift again, he'll be at 575
in no time. Congrats on the huge bench.

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"Three hams will kill him." -A reliable medical journal

Proud memeber of the Northside Throwing Club/Wisconsin Department of Zombie Defense


Posted By: CHAD
Date Posted: 11/22/11 at 2:12am
Did you tell Wade how good it was...for him?


Posted By: BrainSmasher
Date Posted: 11/22/11 at 5:48am

Originally posted by CHAD CHAD wrote:

Did you tell Wade how good it was...for him?
Your dickishness knows no bounds



-------------
Luke Crowley
Everything. All the time.


Posted By: CHAD
Date Posted: 11/22/11 at 5:49am
Bah. I'm a treat.  What's Wade cleaning and front squatting these days?  You know, so I can get into his skull.


Posted By: BrainSmasher
Date Posted: 11/22/11 at 6:00am
He's been off squats for a while with some kind of schmeckle strain... Cleans  have been operating on the 335 scale but next week is Peak week so we'll see what the upper limit is then... guessing a billion.

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Luke Crowley
Everything. All the time.


Posted By: CHAD
Date Posted: 11/22/11 at 6:07am
Yeah.  400 should be in the cards.

Same collar-bone whatsis?


Posted By: BrainSmasher
Date Posted: 11/22/11 at 10:27am

His collar bone is fine, this time its the old crotchal region.



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/22/11 at 11:09am

11-22-11 Throws: LWFD & LHammer *Bit chilly today, could see my breath... not pumped to see how the cold will affect throws in the coming months*

LWFD: 1 turns 4x each hand. Best of 71'R and 56'L ***These were sucking but got me warm.

Fulls: 78', 82', 79', 81', 79', 80', 80', 79', 80' *** I was a slightly discourteous to my legs a couple days ago and they didn't want to fire for me today. Took 1 throw to figure that out and then spent the next 8 just relaxing and letting stuff get stretchy.

L.Hammer: The usual, thrown in cleats. Got a little confused here and my first 4 throws were 1 winds... F me in the A

1 Winds: 104', 108', 111', 109'... then, "Craaaaaaap! I'm missing a wind."

2 Winds: 115', 117', 116', 117', 117', 115', 117', 116', 116' *** Great series for me but frustrating as hell to not hit anything big in there. All throws were mega line drives and my finish was very flat/rotational. Felt like I was pushing the ball nicely but just didn't have my legs going to give it any lift. Also kinda hoped for a better increase in distance between my 1 and 2 wind throws, gonna blame my legs for that one too... stupid legs.

 



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/23/11 at 2:58pm

I feel like hell today.  Hammers killed me.  Hadn't thrown hammer in a while and took too many throws.  Abs are rocked.  Didn't keep me from draggin my ass around the woods this morning.  No delicious venison to show for it though. 



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 11/27/11 at 5:28pm

11-27-11  Lifts: Hang Clean & Back Squat

Hang Clean: 210x2, 245x2, 280x2, 300x2, 315x2, 335x2, 350x2, 360x2, 370x2 Fails (good pull, bad catch) **** By 335 the bar was a gnarly bent mess, made the catch tricky in the sets that followed.  This will be our 3rd time returning our bar for bending.  Got to love that lifetime warranty. Rogue Burgener Bearing Bar= not great.  Rogue has top notch customer service and is quick to send out a replacement.  That being said, having only had this bar for a year or so... bending it so often is getting pretty old.

Squat: 300x2, 350x2, 405x2, 425x2, 475x2 *** Was supposed to go up to 500x2 today but got pretty awkward and had to really grind my 2nd rep at 475.... had a little wierdness in my back after that so I hung it up. 

Cool down: Diddy Kong Racing (poopfest) MarioKart64 (Princess Peach drives like a B, and still dominated Rainbow Road) Suck it Wade and Andy.



-------------
Luke Crowley
Everything. All the time.


Posted By: Barry
Date Posted: 11/27/11 at 6:35pm
No, you suck it.

-------------
"Three hams will kill him." -A reliable medical journal

Proud memeber of the Northside Throwing Club/Wisconsin Department of Zombie Defense


Posted By: jsully
Date Posted: 11/28/11 at 4:24am

a CF gym I train at every so often uses those rogue bars. I loaded 405 up for GMs and bent the shit out of the bar. I was pretty surprised.

 



Posted By: BrainSmasher
Date Posted: 11/29/11 at 2:42am
Originally posted by jsully jsully wrote:

a CF gym I train at every so often uses those rogue bars. I loaded 405 up for GMs and bent the shit out of the bar. I was pretty surprised.

Glad to I'm not the only one to have problems with it... still not too excited to send it back just to have the same thing happen a 4th time.



-------------
Luke Crowley
Everything. All the time.


Posted By: jsully
Date Posted: 11/29/11 at 2:56am
its not like we dropped the bar down against pins or anything, pretty sad that just loading weight causes a permament bend. at least they have that warranty.


Posted By: CHAD
Date Posted: 11/29/11 at 3:01am
http://www.mavrikbarbell.com/Products.html - http://www.mavrikbarbell.com/Products.html

No whip, but awesome spin, maybe the most spin-y I have tried.

Not even you monkeys could bend that.




Posted By: BrainSmasher
Date Posted: 11/30/11 at 2:41am

Originally posted by CHAD CHAD wrote:



Not even you monkeys could bend that.


Don't underestimate our ability to wreck nice things.



-------------
Luke Crowley
Everything. All the time.


Posted By: CHAD
Date Posted: 11/30/11 at 2:54am
I realize the boldness of my statement.  It's the only bar I would let you use.


Posted By: BrainSmasher
Date Posted: 11/30/11 at 11:19am

Your description of this indestructo-bar sounds alot like the burgener bar.  It was spinny as crap (bordering on over spinning.)  It was also mega stiff by oly bar standards.  It takes quite a bit to get any flex out of that bitch... and then, in true bitch fashion, it may or may not unflex.  I miss the college days... all Eleiko everything.    



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 12/01/11 at 5:10pm

12-1-11 Lifting: Bench & Rows (Backing off)

Warmed up with a few rounds of Mario Kart Battle

Bench: 135x10, 225x10, 315x5, 315x5, 315x5, 315x5, 315x5

Purple Band Rowsx10 in between bench sets. 7 sets total.



-------------
Luke Crowley
Everything. All the time.


Posted By: Duncan McCallum
Date Posted: 12/01/11 at 9:30pm
I love this log.

-------------
The man in the arena.


Posted By: Sean
Date Posted: 12/02/11 at 12:33am
Originally posted by BrainSmasher BrainSmasher wrote:

I miss the college days... all Eleiko everything.    

You got spoiled early. 



Posted By: BrainSmasher
Date Posted: 12/04/11 at 5:35pm

Dunc, I'm glad you like it.  The lifting to video game ratio is holding steady at 1:1.

Sean, spoiled is right... damn Eleiko, I wish I knew how to quit you.



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 12/04/11 at 6:45pm

12-4-11 Lifts: Hang Clean & Front Squat

Hang Cleans: 155x3, 155x3, 205x3, 205x3, 245x3, 245x3, 295x5, 295x5, 315x5  ***Took a bit to get warmed up. Moved to 5's for the working sets, and I'm exactly as out of shape as I thought. My heart can suck it. 

Front Squat: 135x5, 135x5, 245x5, 245x5, 245x5 ***getting back into these, felt nice and stretchy. 

Cool down: Ready 2 Rumble Boxing!!! Brought the pain to Wade with every character but J. Chin, who is a disgrace.  ***LuLu Valentine: Top of the line video game J's.



-------------
Luke Crowley
Everything. All the time.


Posted By: northsider
Date Posted: 12/05/11 at 4:50pm
Originally posted by BrainSmasher BrainSmasher wrote:

damn Eleiko, I wish I knew how to quit you.


That is awesomely funny!


-------------
Wade Halverson
"The Highlander was a documentary shown in real time"


Posted By: BrainSmasher
Date Posted: 12/05/11 at 5:37pm

12-5-11   Double Maverick: Bench & Pull ups

Bench: 135x10, 225x10, 315x5, 365x5, 405x1.5, 315x9, 385x1, 415xBalls, 405xCrap, 405x1, 405xNope, 225x20

Pull ups: Sets of 5 in between most sets of bench. 10 sets total.

Cooldown: A few quick rounds of Ready2Rumble to get Wade into a rage.  Then smoked some fools in 007 (not Golden Eye, the one with the blue cartridge, yes for N64)  Tomorrow... THERE WILL BE SNACKS!!!



-------------
Luke Crowley
Everything. All the time.


Posted By: TheJeff696
Date Posted: 12/05/11 at 11:34pm
I thought I was the only one who bought that game, well played

Such good watch laser deaths!

-------------
Jeff Kaste



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


Posted By: jsully
Date Posted: 12/06/11 at 12:44am
such dedication to 4 plates.. good work


Posted By: BrainSmasher
Date Posted: 12/06/11 at 4:52pm

12-6-11  Snacks and Rehab type stuff.

Snack buffet: Beef Jerky and Caramel Bugles have become a staple of snack time.  Also present tonight were swirly gummy bears, sourpatch kids, and some kind of jolly rancher gummy deal that kinda tasted like soap... but not in a bad way. ***Happy with tonights spread. May have gone a bit heavy on the gummy candy... most of tonights work out was done by my pancreas.

Lift stuff: Everybody just worked on thier various aches and pains. Stretching, light reps and all that jazz.  I did light deads 5x10 @ 155

Finished up with MarioKarting x 1.5hrs 



-------------
Luke Crowley
Everything. All the time.


Posted By: BrainSmasher
Date Posted: 12/07/11 at 1:31am

Originally posted by TheJeff696 TheJeff696 wrote:

I thought I was the only one who bought that game, well played

Such good watch laser deaths!

It had been so long since I'd played this, all I could figure out how to do was run back and forth firing wildly... but thats pretty much my M.O. anyhow.



-------------
Luke Crowley
Everything. All the time.


Posted By: Srokus
Date Posted: 12/07/11 at 1:36am
Thats your MO in life, not just video games.

-------------
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com


Posted By: Duncan McCallum
Date Posted: 12/07/11 at 3:05am

" I did light deads 5x10 @ 155"

Shouldn't this be in Jake's PR log?

Please don't hit me...



-------------
The man in the arena.


Posted By: jsully
Date Posted: 12/07/11 at 3:46am
Originally posted by Duncan McCallum Duncan McCallum wrote:

" I did light deads 5x10 @ 155"

Shouldn't this be in Jake's PR log?

Please don't hit me...

that was cold bro, cold.



Posted By: BrainSmasher
Date Posted: 12/11/11 at 4:38pm
12-11-11 Lifts: Hang Clean & Front Squat
 
Hangs: 155x5, 205x5, 245x5, 275x5, 295x5, 315x5, 335x4 ***Felt nice... sticking with 5's for a bit to do whatever the hell that might do for me. Wanted 335x5 but got silly on my 3rd catch and killed my groove, regrouped to get my 4th but then I was shot.
 
Fronts: 245x5, 245x5, 295x3, 315x2 *** These are really stretching out my hips which is nice.  Workout really fizzled near the end, most likely from all the Cleans... plus video games aren't gonna play themselves.  Next week I'll back the cleans down a bit so I can devote more energy to squats, boom.
 
Mario Kart: Got humped into submission for the first 4 races but ended the night with a W on Rainbow Road. 


-------------
Luke Crowley
Everything. All the time.


Posted By: K-Tron
Date Posted: 12/11/11 at 6:23pm
Originally posted by BrainSmasher BrainSmasher wrote:

 
 
Mario Kart: Got humped into submission for the first 4 races but ended the night with a W on Rainbow Road. 

Story of your life LOL


-------------
Katie Steingraeber



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