Thurs, 1 Mar 18

Heavy Lower @ Iron Strong CF

I picked up my Proloc wagon wheels from the Unit and headed to Iron Strong for training today because in order to setup a car DL simulator in my garage gym, I either need to get one of my old power bars fixed, get a core blaster, or get 2 econo core blasters.  I went with the wagon wheels because I wanted to do it from a higher starting point today and while I could have used mats or jerk boxes for this, the wagon wheels were the simplest solution.  I didn't feel great today, but I do think I did good work and I got to break in my new elitefts figure 8 straps (thanks Andy!).

Car DL Simulator (13" pick)

10x145

8x235

4x325

3x375

3x415

3x465

3x485

2x5x435

I have no idea what weight I was actually picking up when you take the other plates and bars into account so this is just the bar weight.  I think it's probably another 100 lbs or so in hand, but since it is also anchored to a pivot point, it might be less and probably changes throughout the range of motion (lighter at the top).  I'd be interested to set it up and test out the weight in hand, from start to lockout, but I'll need more free time before I can do that.

A post shared by Andy Deck (@andydeck) on

SS Yoke Bar Good Mornings

10x155

10x225

2x15x200

These were MUCH easier than last week, probably because I only deadlifted before doing them instead of deadlifting and squatting.

Single Leg Reverse Hypers/Pulldown Abs

3x{20ea x 90/30x avg band}

I tried out the SL hypers today after seeing rugby strength coach turned University of Richmond football strength coach Keir Wenham-Flatt's video of it.  I think I was limited by the design of the reverse hyper I used because I couldn't get myself positioned well with my non-working leg.  Might help if I put on some boat shoes and slammed a few buttery nipples though.

Tabata Airbike

An homage to Vinny and Operation Be Less Fat.  This pretty much consisted of me wheezing for 4 straight minutes with my face fixed in a horrible grimace that will probably be used for my death mask while keeping a sliver of vision open in my squinted shut eyes just enough to see the watts and make sure I was minimizing how much I dropped off over the course of the 8 intervals.  I kept it over 500 for the first part, but it dipped down into the upper 400s for the remainder.