Andy Deck's Training Journal

[Andy Deck]

After movin to the new casa and gettin no sleep and food, today's workout was colored doo doo brown. FYI, doo doo brown looks something like this:

Reverse Band Log
2:3x300
2x300

OH Squat
3:10x95

DB Floor Press
12x90
10x90
SS W/
DB Shrugs
2:20x130

Prowler
10:120'xprowler+140

[Aaron West]

Originally Posted by Andy Deck

. FYI, doo doo brown looks something like this:

Really? I grew up thinking this was Doo Doo Brown:
http://www.youtube.com/watch?v=6fvt-fJR2XY

[Andy Deck]

Aaron, I can't watch youtube at work, but damn I wish I could. Should have internet at home sometime tomorrow.

Squats
5x295
5x340
5x385 - keepin reps low to rest the CNS for Saturday, so I did all sets beltless. 5x385 is a beltless PR

Single Leg Press
8x2p
8x3p
8x4p

Seated Cows
25x3p
20x3p
SS W/
Standing Cable Crunch
20x100
1x100 - got a massive ab cramp that felt like the face sucker from Alien tryin to burst outta my stomach doin my second set of cows and as soon as I crunched on my second set, it burst out and skittered for the nearest human host, so I called the set. (Hope you like that one Sweet)

Prowler in the Rain (cause I never want to fall on my keister in the rain during competition again)
10:70'xprowler+180

[Daniel Pope]

today's workout was colored doo doo brown.

My favorite color!

[Daniel Pope]

I shoulda done lou's show but I would have canceled 5 clients and 2 classes. I'm money hungry! Its taking over my life! Thanks fr the congratulations. Im already sucking at gaining weight but I just ate a pizza, not too shabby. Great job yourself, I'm smelling a new pro card some time too? you know back in highschool they called me popestradamus, I can predict the future. Man I'm retarded!

[Andy Deck]

Thanks Dan. We definately missed you on Sat, but I hear ya on the money thing. Looks like Clash of the Titans II will be my next comp.

Tired(er) today than yesterday, so the writeup will have to wait a day or 2. Got video put together, but still need to post it.

Band Log Press
5:3x185

OH Squat
3:10x105

DB FLoor Press
2:12x90
9x90

Prowler
20:80'xprowler+140 - for some reason I had a conditioning bug in my craw tonight

[Andy Deck]

And away we go...
Since nats I decided that as long as I am capable of not zeroing any events at a competition, I will compete as a HW with the exception of plat+ comps. The distiction though, is that I will be keeping my BW between 225 and 235 rather than becoming a "super LW" as Tom M. calls them.
Log C&P - 250, clean each rep
I was actually looking forward to 270 clean once and press for reps since I have been training log during the week that way for a while now. Last minute change to lighter weight and clean each rep made me cringe cause I hate cleaning each rep. I hit 7 reps in 60 sec which was a 2 rep PR for me. I am now capable of going for a minute straight without resting so I need to work on my speed to get more reps. Tied with Cybart and Dayberry for 2nd. Hollis won this event with 8. He is a pressing beast.

Tire Flip/Coffin Drag Medley - 780 tire/bad ass lookin coffin x 60' each
This was a fun event to watch and the coffin drag was an original and very entertaining idea. In practice however, it was brutal. I was gunnin for 43 seconds because that was Lou's time from the previous weekend, but I finished it in 51 instead. Although this won out of all the HWs I was dissappointed with my performance because I had done it faster before, until Craig pointed out that we had done it to the line, not over the line the previous weekend. This gassed everyone. James Ball was second on this one by a second or 2 I believe.

Conan's Wheel - 650
This is my new strongman achilles heel. Although I bettered my performance from central PA last year when I passed out after half a lap, 2 laps and change was middle of the pack for the 265s. 3 laps was what I needed to stay on top. Looks like I have some max distance zercher walks in my future to get ready for Clash of the Titans II in January.

Bleacher Deadlift - 1000+ lbs
This was another original and crowd pleasing event. I have never done a front handle car-style DL before, but since learning the tricks after my horrid performance at nats in 08 and training car DL sim with Steve, this one felt pretty good. James Ball destroyed this event with 20 reps and Dayberry hit 18. I tied Damian Hollis with 16, and there was no way I could have done another rep. Very fun event.

Stones - 240, 290, 330, 365
It was a three way tie for first between Josh Cybart, James Ball, and myself going into stones. I was feeling pretty good about them since my performance a few weeks ago at nats in the rain. I was next to last to go and tried not turn off my brain and focus on what I needed to do. I one motioned the first stone to 58 inches (i think) and felt like I was gonna pass out. I moved a little slowly between stones trying to get as much air as possible since the blackout feeling hit me every time I bent down to pick a stone. As soon as I started though, I knew I was going to finish it. I had to go simple Jack to do it though. I finished in 30 sec, which was the best time so far, but then Cybart destroyed my time with a 26 sec finish giving him the win.

This was my second HW competition and second 2nd place finish. Clash of the Titans I tied for first, but lost by tie breaker and this time I lost by 1 point. Not too bad, but I need to knock off this missing by a short and curly nonsense. Lou put on an outstanding competition with great events and sponsors, great help, and quality competitors. I wish we had had a btter turnout of LW guys, but the HWs were in full effect. Everyone busted their butts all day and I don't think anyone had a bad thing to say about the contest. It was good to see some people I haven't seen in a while like Barry, Damian, and Bud as well as to compete against guys like Dayberry, Ball, and Cybart. Also, one of my training partners, Nate Broemm won the 231 class and hit several PRs in his 3rd competition. He is only 19 and if he sticks with it, he will be crazy strong in a couple years. And Pat Flannigan, my other training partner who competed hit a couple nice PRs as well. He is getting better every time he competes. The one unfortunate incident of the day was "Johhny Bra" (good one Lou) hurting his bicep on the tire and having to withdraw. I will definately make it a point to compete in any competition that Lou is involved with promoting in the future. Hopefully I will have video posted tonight.

[Andy Deck]

Axle DL
5x370
5x430
8x485

BB Split Squats
3:6x185

BB Hip Thrusts
10x225
10x245
10x275

Elevated Wtd Plank
60 secx45

Standing Band Crunch
50xavg

DB Shrugs
3:20x130

Prowler
6:100'xprowler+180 - this was absolutely terrible after DL

[James Ball]

Nice write up man, it was great competing against you to


dude..... how in the fuck do you do prowler so much... i know you gotta have some sort of love hate relationship with it lol....

[Andy Deck]

Thanks James. I am on the fence whether to do BSG or Clash in Jan, so maybe I'll be seeing you again if you are still on this coast. As for the prowler, it keeps me from returning to my super LW days of weighing 250 and also lets me push myself in a completely different way than when I am hitting the weights. It basically goes everywhere with me, always in my car. I actually started hitting it all the time partly because of following Jim Wendler's log on elite and seeing his strength at a body weight that would let him compete in the 231s.