Andy Deck's Training Journal

[Andy Deck]

Finally decided to start keeping track of my training on here. I have always written everything down, but this is another way to keep me accountable for making progress, especially after crappy training all last week. My training is always pretty good, and I usually do better when I compete, which is good. I need to turn up my training and keep the progress coming so I can continue raising the bar for myself every time I compete, so here we go.

Sat, 4 Oct - Events

Zercher Walk/Keg Carry/Backwards Drag Medley - 50 ft each
450/240/310x37.32 sec
450/240/310x33.20 sec

We trained in a parking lot with a very slight angle. The first run was uphill and the second was downhill. Rob Rowland went first and set the time to beat for the first round at 34.44. Steve Mattheu and I both beat him the second time through, Steve with a time of 32.21. Rob is a beast when it comes to anything conditioning related and didn't like being bumped down to third, so he ran through a third time and hit 31.46. After eveyone ran through twice we switched it to straight up conditioning.

Prowler Sprints w/ Harness - 150 ft
2x150 lbs
4x200 lbs

Steve decided that 150 wasn't giving us enough challenge and bumped the weight. The last two runs destroyed the hams and glutes and everyone but Rob pretty much collapsed after the last sprint. Next weeekend we will hit events heavy again. I definately need to put conditioning back in my training during the week.

[Rob Rowland]

Well now I feel obligated to start my own journal on here...I don't want to feel left out.

I think MWF are your long workdays, but if you want to condition on Tuesday or Thursday I'm down. I'm done with my morning clients by 7:30 and don't have class until 12:45 so let me know if you want to do something.

[Jason Alencewicz]

hey whats up buddy. Glad to see you on here. How did u do at nats?

[Andy Deck]

Thanks Jay. I finished in 8th at nats both in the 231s and overall LW. I crapped the bed on the yoke and did not finish, but everything else went pretty well except for the pressing on day 1. I can't complain too much though cause I broke my big toe on my right foot 5 weeks before the competition, so I had three weeks where I could only train upper body. Are you headin to KY for the platinum plus still?

[Gags]

nice--always been interested in seeing what you north MD peeps do...good work at nats.

[Andy Deck]

Good to hear from ya Adam. Have you finished the academy yet? Are you planning on competing any time soon?


Mon, 6 Oct - Assistance Upper

Seated Overhead w/ no back support
12x95
2:8x135
6x135
6x95+100 lbs chain

super setted last 4 sets w/ 20 band pulls using a mini

My pressing sucked tonight. It was a late night workout (which I hate) and I trained alone (which I hate) and I had a bunch of crap going on at work which preoccupied me cause I gave my boss notice that I'm leaving. Also, I have sand in my hoo haa. Enough excuses.

Dead Hang Wide Grip Pullups
3:8xBW

super setted with db front raises 3:10x15

That was all. Short, sweet, and craptastic. Things will get better once I get this work thing straight. On a better note, the chain overhead presses were freakin awesome. I need to do more of these. They really forced me to focus on the speed of my press.