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TRAINING LOG: Luke Crowley
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Points: 1516 		Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/20 at 10:30am
3/15/20    Speedy Hex Deads

BW: 267

Hex deads (almost jumps) 185x5, 185x5, 275x3, 275x3, 325x3, 325x3, 325x3, 325x3, 325x3, 325x3, 325x3

Throws later...

Heavy Hammer:
3 winds: 89' *haha screw that*
2 winds: 100', 103', 105', 103'

Light Hammmer:
2 winds: 130', 128', 2 dumps, 131', 133', 130'

LWFD:
1 turns: 70, 71', 74'
2 turns: 76', 79, 79, 79   ***pretty damn good practice overall. LWFD feels slow and disjointed but for some reason hammers don't***
Luke Crowley
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Points: 1516 		Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 3/18/20 at 10:33am
3/16/20   Heavyish bench

BW: 266

Bench: 225x10, 275x5, 315x3, 365x1, 405x1, 365x3x3, 225x20
Dips: 15, 15, 15, 15
ZAPD: 10, 10, 10, 10, 10

Protein
Luke Crowley
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3/19/20    Flimsy Chair Squat

BW: 269

18" Chair Squat: 225x5x2, 275x5, 345x2, 415x2, 445x2, 485x2x2, 345x10
10" Step Ups: 185x5x5
Luke Crowley
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Points: 1516 		Post Options Post Options   Thanks (0) Thanks(0)   Quote BrainSmasher Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/20 at 11:33am
3/20/20    Seated OHP

BW: 269

Seated OHP: Barx10, 95x10, 135x7, 165x3, 155x7, 185x3, 175x7, 205x3, 135x15
Banded ZAPD: 15, 15, 15, 15
Luke Crowley
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3/22/20 Volumey Deads Hex/Reg

BW: 268

Hex/Reg Deads: 275/135x5, 275/225x5, 345/315x5x2, 415/365x5x2
Deficits: 275x5x5
Luke Crowley
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3/24/20   Puds

50lb x 30    Off Season Total: 366
Luke Crowley
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3/25/20    Speedy Bench

BW: 270

Bench: 225x10, 275x5, 315x3, 365x1, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3
Band Rows: 15, 15, 15, 15, 30

More Bench after work: 155x15 EMOM x6
More Band Rows: 30, 30, 30
Luke Crowley
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3/27/20   Night Puds

50lb Pud x 34     Grand Total: 400
22lb Hammer Winds: 7 each way x3
Luke Crowley
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3/30/20   Speed Squat

BW: 271

Top Band Squat w/ Mini Bands: 205x5, 275x5, 315x5, 365x3, 365x3, 365x3, 365x3, 365x3
Top Band Fronts w/ Mini Bands: 225x3, 275x3, 295x1, 315x1, 335x1, 355x1
10" Step Ups: 135x10, 135x10, 135x10, 135x10
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4/1/20   Hit solftballs...a bunch
Luke Crowley
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4/2/20     Deads Hex/Reg

BW: 267

Deads: 185/135x5x2, 275/225x3x3, 345/295x2x2, 415/365x1x2, 465/415x1, 515/465x2
3" Deficits: 295x5x5
Luke Crowley
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4/5/20     Bench

BW: 269

Bench: 135x10, 225x10, 275x8, 315x5... F this for now. Might try again after work. We'll see.
Luke Crowley
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Points: 4136 		Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 4/05/20 at 3:10pm
Omg I was worried you quit NASGA. Or pulled your VAGINA

Either way, welcome back
Jeff Kaste



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