Andy Deck's Training Journal

[Jeff Sweet]

Senor Deck,

I received your messages this weekend and, while I wanted to send witty and humorous replies, my phone decided it would be better and more effective to just bite the dust. Awesome. Going to get it replaced, hopefully, by this weekend.

Any chance you guys would want to come down to Laurel and train this weekend? It's only been since May that the Bel Air crew has made it down this way and, even with my "semi-annual" visits, that still makes it your guys' turn to travel according to the "one of every three training sessions will be in Laurel" oath that we all took. Let me know if you guys are up for it, otherwise, I may have to scare the crap out of my new neighborhood all by myself.

General Tso

[Aaron West]

Originally Posted by Jeff Sweet

General Tso

Man, your chicken is awesome; spicy, but not too spicy!

[Jeff Sweet]

Tank you velly much.

[Andy Deck]

Steve, thanks. I felt like I was going to heavy with all the band work on split jerks so this way I was able to lighten things up a little, but still work on speed and explosiveness on the press.

Sweet & Sour, I am down as long as Dayberry can make it and we can get a second loading pin (I have one) to train chain yoke. If Lt. Dangle is homebound, I say we head to Essex again.

Dr. West, yes and his lice is always flied.

Axle DL
3x400
3x455
6x515 - could have probably hit 7, but six was the goal of the day and the power dump I took immediately before the set let me hit my goal, so I was golden.

BB Split Squat
3 sets of 6x195 - this is my most hated of all the unilateral leg exercises in existence. Even worse than the one legged elephant walks.

BB Hip Thrusters
10x275
10x315
10x365 - I now have no fear of blacking out and coming to under a sea donkey, only to be trapped.

Standing Band Crunch/DB Shrugs
100 reps x avg/3 sets of 20x140

[Andy Deck]

Workin a bunch o 13 hours days is killin me and I can't sit down without grimacing like I'm sittin on a traffic cone thanks to the pelvic destroyers on Tuesday, but here is what went down for the day.

Axle Bench
3x250
3x285
4x320 - wanted 6, but just crapped out completely like the mornin after a grande meal from taco bell

Axle DB Rows
3 sets of 20x70

DDLPD
2 sets of 10x75

Hammer Curls
3 sets of 12x40

[James Ball]

grande meal dumps are always the best!

[Jason Dayberry]

have fun in laurel. i might do some stuff here tomorrow (if i can handle it). i dont wanna go along because i may show up and not be able to do anything (safely). next weekend for sure (wherever)

[Andy Deck]

BW - 228

Just me and Pattycakes(a.k.a. Spicy McHaggis) today since everyone else was injured/out of town/working. If I were going to design an event day that would completely and totally thrash every single aspect of my back form top to bottom and side to side such that the thought of even lifting up a speck of lint from the floor would make me cringe, then this is the workout I would have put together. File this under "Never Combine These Events Again"

Farmers Walk (90 sec time limit)
160'x300 - turn at 150'
180'x300 - turn at 150' - My "goal" was 300' with 300lbs. I may have slightly overestimated my abilities here. Suffice it to say that the thought of doing this made me shed large and salty man-tears on the inside and my dismay was not unfounded. Both times I made it through the turn w/o dropping, but dropped about 10' later. First time the repick almost killed me. Second time the repick did kill me, but my spirit decided to haunt my body and make it go another 20 or so feet. It was all downhill from here.

Chain Yoke
50'x240
50'x330
50'x420
50'x510
pickx600 - this was done ghetto style with only one loading pin which created imbalance between the sides that we tried to correct with some 5s. I know I have done at least a 650 chain yoke before and it wasn't too bad. Today I picked 600 and stood there swaying like a starving punch drunk fighter waiting for that oh-so-delicious knuckle sandwich to finish me off. Might have been the ghetto rig, might have been the farmers prior, but I didn't have the right stuff today.

Sandbag Carry (thanks to Spicy)
250'x200
300'x200 - almost cried, puked, and pinched a loaf all at the same time when I dropped it

Why would anyone do prowler after all that other crap? Damned if I know
6x50'xprowler+270

[Rob Agnoli]

Originally Posted by Andy Deck

Just me and Pattycakes(a.k.a. Spicy McHaggis) today since everyone else was injured/out of town/working. If I were going to design an event day that would completely and totally thrash every single aspect of my back form top to bottom and side to side such that the thought of even lifting up a speck of lint from the floor would make me cringe, then this is the workout I would have put together. File this under "Never Combine These Events Again"

Farmers Walk (90 sec time limit)
160'x300 - turn at 150'
180'x300 - turn at 150' - My "goal" was 300' with 300lbs. I may have slightly overestimated my abilities here. Suffice it to say that the thought of doing this made me shed large and salty man-tears on the inside and my dismay was not unfounded. Both times I made it through the turn w/o dropping, but dropped about 10' later. First time the repick almost killed me. Second time the repick did kill me, but my spirit decided to haunt my body and make it go another 20 or so feet. It was all downhill from here.

Chain Yoke
50'x240
50'x330
50'x420
50'x510
pickx600 - this was done ghetto style with only one loading pin which created imbalance between the sides that we tried to correct with some 5s. I know I have done at least a 650 chain yoke before and it wasn't too bad. Today I picked 600 and stood there swaying like a starving punch drunk fighter waiting for that oh-so-delicious knuckle sandwich to finish me off. Might have been the ghetto rig, might have been the farmers prior, but I didn't have the right stuff today.

Sandbag Carry (thanks to Spicy)
250'x200
300'x200 - almost cried, puked, and pinched a loaf all at the same time when I dropped it

Why would anyone do prowler after all that other crap? Damned if I know
6x50'xprowler+270

Wow! That is a brutal workout...and a hilarious account of the workout!

[Andy Deck]

Rob, brutal is right. I can barely move this AM.

Finally got my video from Pennsylvania's Strongest Man posted last night.
http://www.youtube.com/watch?v=xVU7DITysws