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Andrew Dube

Andrew's backyard training and other randomness

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Andrew Dube    80
Andrew Dube

Since the training logs are probably my favourite section of the gripboard and given my historically terrible workout recording I thought I would start a log here to stay accountable.

I have a lot of different training interests so this may seem a little ADD at times but for the most part, I've put a lot of thought (and trial and error) into how I structure my workouts. Most of the time I'm lifting in the backyard while my boys (3 and 1) are playing. Workouts are subject to change based on family responsibilities, weather, and availability of training partners.

My current weekly template looks like this:

Monday: OFF though I may do some high rep arm and neck work here

Tuesday: parkour run, I run around the city and stop periodically to crawl, roll, climb and jump 

Wednesday: front squat and accessories, crush grip, unbraced bending

Thursday: mobility, spinal flexion/extension, thickbar

Friday: log press, pullup, and accessories 

Saturday: pinch grip, feats of strength

Sunday: bent press, deadlift, stones

I try to get out mountain biking on the weekend too time permitting. I follow a modified 531 for my main lifts: front squat, log press, pullup, and deadlift. Same percentages, but all sets except the final percentage are warm ups and done for 3, And I do 3 sets at the final percentage with the final set being AMRAP. So week 1 is 5,5,5+ @ 85%, week 2 is 3,3,3+ @ 90% and week 3 is 1,1,1+ @ 95%. For the most part, my assistance work alternates between 5x5 and 3x10 each week. Every fourth week I deload hitting some sets (3-5) at 70% for my main lifts and then doing some sort of conditioning circuit instead of my assistance lifts. I've been experimenting with using the 531 programming for my grip training too. With my main lifts being the grip machine, axle, and 2H flask. Almost everything I do is a superset. This allows me to get a lot done in a short amount of time moving from one thing to the next. In between exercises I'm usually chasing my kids, putting away toys or setting up the next exercise. 

Okay goals:

Short term

Qualify for NAGS 2018 at 105kg

-grippers 150, current PR 135

-axle 350, current PR 320

-2H pinch 200, current PR 155 (flask)

Get strong enough to compete in first strongman comp (probably be next year)

-250 atlas stone for reps, current PR 215 stone for sets of 5

-225 log press for reps, current PR 185x3

-deadlift 500, current PR 450 sumo DO (want to get this sumo first then build up my conventional)

Long term

certify the red nail reverse

SFG beast tamer challenge

BW bent press on a barbell

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Andrew Dube    80
Andrew Dube

Tuesday July 25, 2017

A day early due to a family dinner tonight

A1 grip machine: 70x10, 130x3, 155x3, 175x5,5,9

A2 front squat: 115x3, 215x3, 250x3, 285x5,5,5

B1 double under bending: 1/4x6CRSx3x5

B2 farmers handle deadlifts(12") 195x5x5

C1 double under bending: 1/4x6CRSx3x3

C2 atlas stones over 48" 170x6x3

D1 double under bending: 1/4x6CRSx3x2

D2 axle walking lunges 145X20x2

Edited by Andrew Dube

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Andrew Dube    80
Andrew Dube

Thursday July 27, 2017

A1 pullup, (scap pulls)×10, BW×3×3, +15×5,5,7

A2 log press (strict) 60×10, 110×3, (push press) 120×3, 140×3, 155×5,5,8

B1 chain yoke overhead carry, 100×40'+40', 150×40'+40'×2

First time trying these. Harder than I expected. I plan to switch yoke carries each week. 

B2 HSPU (parallettes), feet at 42"×8×3

C1 pendlay row, 205×5×5

C2 axle floor press, 205×5×5

D 3 way shoulder raises, 15×20+20+20, 15+15+15

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Andrew Dube    80
Andrew Dube

Friday July 28, 2017

A1 axle deadlift, 110×5, 210×3, 240×3, 270×5,5,9

A2 jefferson curl, 30×~1min in bottom position(several contract relax cycles)×6

A3 pike press to headstands,  ×5, head+2"×5, +4"×5, +6"×5×3

B front splits, 3:30 each side (PNF, pulsing)

C1 t-spine rolling variations with 11" log×4

C2 banded shoulder dislocate variations×4

D1 wrestlers bridge support, 110×30sec×3

D2 wrist roller, 70×44"/each direction ×3

E1 bridge, feet elevated 6"×1min×3

E2 back of wrist plank×30sec×30

E3 banded finger extensions ×50×3

Edited by Andrew Dube

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Andrew Dube    80
Andrew Dube

Saturday July 29, 2017

A1 bent press (5' bar each side) 75×2, 95, 115, 125, 130, 135

A2 kb shot put (kg), 10×2+14×2×4, 14×2×2

B1 deadlift (sumo) 165×5, 285×3, 325×3, 370×5,5,7

B2 double KB flips (kg), 14×5+5(forward +backwards), 18×5+5, 22×5+5, single 48 two hands×5+5×3

C stones over 48" 170×5, 215 (lap +full lift) 1+1×3×3

D good mornings from pins, 185×5×5

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Andrew Dube    80
Andrew Dube

Sunday July 30, 2017

Training today in Robs basement with Gus and Colin. Started out with 2H pinch on my diy wooden flask. Way more slick. Last time I compared them I pulled 20lbs more on the real flask two handed. 50×5, 100×3, 110×3, 125×2,2,2. Pinch was very weak today. These were supposed to be sets of 5. I struggled with a deck of cards today too. Lots of random stuff today. Didn't write anything down but from memory: some IM hub, gold bar, one hand dinnie ring, one and two finger lifts, wrist wrench, and bent a few diamond classic #1 shoes.

 

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Andrew Dube    80
Andrew Dube

Tuesday August 1, 2017

A1 grip machine, 70x10, 120x5, 145x3, 170x3, 185x3,3,8

A2 front squat 115x5, 185x3, 235x3, 265x3, 300x3,3,3

B1 reverse bending, 1/4x6, 1/4x6 hex, 60D, 5/16x7 brass, 3/8x7 aluminum, grade 5, 5/16x8, grade 5

B2 farmers walk deadlifts, 175x10x2 (supposed to be 3)

*at this point a crazy hail storm started forcing us inside. It rained for several hours flooding my street and backyard. My friend was visiting from out of town so we decided to play with some grip sport stuff, all new to him. I showed him how to set a gripper and he played with several. Then we set up my ball bearing lift until he maxed. And then my aluminum blob trainer. He managed an impressive 37.5 both hands and forced me to set a new PR of 40.5 on it with my right. 

Not sure if I'll get to the rest of my accessory work this week. We're leaving for the cottage for 5 days on Friday so I was hoping to get a couple big workouts in first. 

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terminal    50
terminal

Andrew,

 

In the winter do you keep training outdoors or do you move inside?

 

Al

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Andrew Dube    80
Andrew Dube
2 hours ago, terminal said:

Andrew,

 

In the winter do you keep training outdoors or do you move inside?

 

Al

This past winter I went to a gym one day a week to get my squats and deads in. Two nights a week I was training for my first KB sport comp with a single pair of bells I kept in the shop at work. On a fourth day I pressed my log outside all winter. I plan to do something similar this year. 

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Andrew Dube    80
Andrew Dube

Wednesday August 2, 2017

A1 axle deadlift, 110×5, 220×3, 260×3, 290×3,3,3

A2 jefferson curl, 30×~1min in bottom position(several contract relax cycles)×6

A3 pike press to headstands,  ×5, head+4"×5, +6"×5, +8"×5×3

B front splits, 3:30 each side (PNF, pulsing)

C1 t-spine rolling variations with 11" log×4

C2 banded shoulder dislocate variations×4

D1 wrestlers bridge support, 110×30sec, 130×20 sec,  140×20sec

D2 wrist roller, 75×44"/each direction ×3

E1 bridge, feet elevated 6"×1min×2, feet on floor×1min 

E2 back of wrist plank×30sec×3

E3 banded finger extensions ×55×3

Edited by Andrew Dube

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Andrew Dube    80
Andrew Dube

Thursday August 3, 2017

A1 pullup, (scap pulls)×10, BW×3×3, +30×3,3,5

A2 log press (strict) 60×10, 110×3, (push press) 130×3, 150×3, 165×3,3,6

B1 chain yoke zercher carry, 270×40'+40', 320×40'+40', 350×40'+40'

350 got a little sloppy. Probably stick with 320 for a bit and work on speed.

B2 HSPU (parallettes), feet at 48"×6,6,4

C1 pendlay row, 180×10×3

C2 axle floor press, 180×10×3

D1 ez curl 80×12×3 (cheated the last few reps)

D2 banded triceps extension 20×3

D1 db lateral raise 15×20×3

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terminal    50
terminal

I really like the Jefferson curl, especially when my low-mid back tightens up. I have really only done them unloaded except for once. 

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Andrew Dube    80
Andrew Dube
6 hours ago, terminal said:

I really like the Jefferson curl, especially when my low-mid back tightens up. I have really only done them unloaded except for once. 

Yeah they're a staple for me. I don't do them for reps but rather hang out in the bottom position. I started with 2.5lbs but quickly worked up to 30. I don't feel any need to go heavier. I always pair them with some compression work like toes to bar, L sir, or press to handstand/headstands. I also always do them before front splits so my hamstrings are stretched and I can focus on my hip flexor in the rear leg.

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Andrew Dube    80
Andrew Dube

Sunday August 6, 2017

Up at the cottage for a few days but I found a decent gym with a $10 drop in fee. 

A1 2H flask 45×5, 70×3, 95×3, 115×3, 105×3, 110×3, 105×8

A2 deadlift (sumo) 135×5, 225×3, 285×3, 325×3, 390×3,3,8

B1 Hub 25×2, 35×2, 40×2

B2 good mornings from pins 180×10×3

C1 Hub 40×2×3

C2 chest supported T bar row 90×10×3

Finished by pinching 2 25s (looked to be about 2.5" thick) AMRAP for 14. 

I couldn't figure out how to pinch my wooden flask today. Numbers way under what's programmed. Normally I find clean hands best but the humidity in the gym or something was making even the steel barbell feel slick. I found out half way through my hub lifts that they had chalk available at the front. Would have probably helped. Definitely made my hands stick to my stainless steel hub and the 25s. 

Depending on how I feel tomorrow I may bend some horseshoes and/or find some rocks to lift on the beach. 

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Andrew Dube    80
Andrew Dube

Wednesday August 9, 2017

A1 grip machine: 70x10, 130x3, 155x3×2, 170×3, 195×1,1,5

A2 front squat: 115x3, 185×3, 225x3, 250x3, 285×3, 320×1,1,1 failed double on the last set

B1 reverse bending: 1/4 grade 5x6"×1×5

B2 farmers handle deadlifts(12") 200x5x5

C1 reverse bending: 1/4 grade 5×6"×1×3

C2 atlas stones over 50" 170x7x3

D1 reverse bending: 1/4 grade 5×6"×1×2

D2 axle walking lunges 150X20x2

Had planned to bend some tough 60d nails for volume PR of 30 but I only had 10 left. Instead went for singles on the grade 5 bolts. I bent more grade 5 bolts tonight than I have in total up to this point. Feels like not too long ago it was my goal bend, so tonight was pretty satisfying.

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Shatterer    16
Shatterer

Love the strongman stuff, particularly stones.  Strong stuff man, how close do you think you are to Beast Tamer?

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Andrew Dube    80
Andrew Dube
24 minutes ago, Shatterer said:

Love the strongman stuff, particularly stones.  Strong stuff man, how close do you think you are to Beast Tamer?

Thanks! I think with a couple months of specific training I could do the pullup and the pistol. But the press is going to take some time. I've never been a strong presser. I've made some good progress on it this year while gaining some weight. Now my press numbers are decent if I still weighed 180 but not for 215 ;) It will get there though. 

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Shatterer    16
Shatterer

You shouldn't be too far off with your axle numbers, though the Beast does require some specificity.  Look forward to seeing more of your training.

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Andrew Dube    80
Andrew Dube

Thursday August 10, 2017

A1 axle deadlift, 110×5, 210×3, 250×3, 285×3, 305×1,1,0

A2 jefferson curl, 30×~1min in bottom position(several contract relax cycles)×6

A3 pike press to headstands,  ×5, head+6"×5, +8"×5, +10"×3×3

B front splits, 3:30 each side (PNF, pulsing)

C1 t-spine rolling variations with 11" log×4

C2 banded shoulder dislocate variations×4

D1 wrestlers bridge support, 110×20sec, 130×20 sec,  150×20sec

D2 wrist roller, 80×44"/each direction ×3

E1 bridge, feet elevated 6"×1min×2, feet on floor×1min 

E2 back of wrist plank×30sec×3

E3 banded finger extensions ×50×3

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Andrew Dube    80
Andrew Dube

Saturday August 12, 2017

A1 2H pinch (new diy climber pinch) 58×5, 93×3, 108×3, 128×3, 140×1,1,5

A2 pullup, (scap pulls)×10, BW×3×2, +22×3, +40×1,1,4

A3 log press (strict) 60×10, 110×3, (push press) 140×3, 160×3, 175×1,1,4

B1 Hub 30x3/3, 40×2/1, 42.5×2/2

B2 chain yoke back carry, 270×40'+40', 370×40'+40', 420×40'+40'

B3 HSPU (parallettes), feet at 54"×4,5,5

C1 silver bullet, right: CoC1×10s, CoC2×10s, GHP6×10s, GHP7×9s, GHP7×16s, left: CoC1×10s, CoC2×7s, CoC2×10s, GHP6×3s,  GHP6×0s

C2 pendlay row, 210×5×5

C3 axle floor press, 210×5×5

Skipped any high rep accessory work tonight as I have a 3 hour BJJ seminar tomorrow and I haven't been on the mats since December. Hoping to be reasonably fresh. 

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Andrew Dube    80
Andrew Dube

Monday August 14, 2017

A1 bent press (2.5" DB each side) 80, 100, 120, 130, (diy baby inch) 115×1×2

A2 kb shot put (kg), 14×2×5

B1 deadlift (sumo) 165×5, 265×3, 335×3, 375×3, 415×1,1,3

B2 double KB flips (kg), 14×5+5(forward +backwards), 18×5+5, 22×5+5×2, single 48 two hands×5+5×3

C stones over 48" 170×3, 215 (lap +full lift) 1+1×3,4,5

D1 good mornings from pins, 200×5×5

D2 weighted hollow planks 50×30sec, 75×30sec, 90×30sec, 100×30sec×2

Not feeling it today. Definitely ready to deload. I know I didn't eat enough yesterday as well. Seminar was great though. If you're into bjj I'd highly recommend Henry Akins' material. 

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Andrew Dube    80
Andrew Dube

Wednesday August 16, 2017

Skipped lifting today to go mountain biking. Great decision :D

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Andrew Dube    80
Andrew Dube

Saturday August 19, 2017

Been a busy and rainy week so I missed my planned deload workouts. Doing all my main lifts today. 

A1 grip machine, 70×10; 120×5, 160×5×3

A2 front squat, 115×5, 185×3, 235×5×3

B1 pullup, scap pulls ×10, BW×5×4

B2 log press, 60×10 (strict), 135×5×4 (push press)

C1 deadlift (sumo), 165×5, 265×3, 315×5×3

C2 double KB flip (kg) 14×5+5, 18×5+5, single 48 with two hands×5+5×3

Intermission to put one of my kids to sleep.

D1 reverse hyper, 100×20×3

D2 backwards sled drag, 100×80ft×3

Had planned to do more today but feeling pretty low energy. 

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Geralt    1,370
Geralt

Good stuff every time man. I saw you were also eyeballing that 48kg KB cert? That one is pretty sick! 

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Andrew Dube    80
Andrew Dube
9 hours ago, Geralt said:

Good stuff every time man. I saw you were also eyeballing that 48kg KB cert? That one is pretty sick! 

Thanks brother! The beast tamer is definitely on my radar but the press is so far away I won't be doing any special training for it for a while. Right now I'll just keep building push, pull and squat strength until I'm in the ballpark then specialize for a few months and cross it off the list.

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