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Andrew's backyard training and other randomness


Andrew Dube

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That's some good allround work, what is your main goal atm? Still in for the KB cert? Your pressing strength is pretty good. Going to be a beast tamer? ha! 

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A valiant effort for sure.  You learned about what to work on, and probably made some friends. I'd say it was a success. 

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19 hours ago, JHenze646 said:

Good job.

How did you fair on the tire and frame?

Thank you! I was pleased with my performance on both. Not the fastest on the frame but had no drops and the grip felt solid. I learned how to flip the tire that morning and had one of the better scores with 13 flips. Kettlebell endurance for sure! 

2 hours ago, Adam Juncker said:

A valiant effort for sure.  You learned about what to work on, and probably made some friends. I'd say it was a success. 

Absolutely on all accounts! Thanks Adam!

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On 5/4/2018 at 3:55 AM, Geralt said:

That's some good allround work, what is your main goal atm? Still in for the KB cert? Your pressing strength is pretty good. Going to be a beast tamer? ha! 

With this past weekend's strongman contest done, my next priority is NAGS. I'm still not 100% able to go, but I'm going to train as if I were. There is another strongman contest in August that is only 30 mins away. However, it is an open weight class and the events are quite heavy. I will continue to focus on driving up my conventional deadlift and overhead press. I am also considering competing in the Tactical Strength Challenge this October, so will be working on my KB snatch. I always like to include some KB work so this fits in perfectly. As for the beast tamer; this is still a long-term goal but I won't do any specific training for it until I'm strict pressing 200+

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Tuesday May 8, 2018

Log press 160×5×3

A1 OHP 120×8×3

A2 pullups +35×4×3

B1 KB snatch 22kg×40×3 (switch hands every 10)

B2 one arm mace 10&2 12.5×40×34

C1 Jefferson curl 1min×2

C2 toes to bar ×10×2

Front splits 3:30/side

D1 banded dislocated 3sets

D2 t spine stretching on log 3 sets 

E1 wrestlers bridge pullovers 30×20, 50×29

E2 wrist/finger extension work

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Wednesday May 9, 2018

Axle clean and push jerk (trying a DO continental split clean) 110×5, 130×3, 150×2, 160×1, 170×1, 180×1×3, 190×1

A1 deadlifts 335×5×3

A2 misc card tearing

B1 axle BOR 220×4×3

B2 snatch grip RDL 265×8×3

C1 seated muscle clean + press 22kg×8/8×3

C2 reverse flyes 25×8×3

C3 ez curl 85×8×3

D1 glute ham raise (band assisted) ×8×2

D2 jump rope 4min×2

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4 hours ago, Andrew Dube said:

B1 axle BOR 220×4×3

What is this?

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8 hours ago, JHenze646 said:

What is this?

bent over row

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Thursday May 10, 2018

Some high rep neck work, wrist and finger extension,  and experimenting with some arm wrestling style pronation /supination work.

Friday May 11, 2018

A1 bench press 210×5×3

A2 pullups +35×4×3

Banded log press 110+bands×3×8 every 2min

KB snatch 22kg×5min @ 20rpm switching hands every 10

Close grip bench 115+60 in KB suspended by bands ×8×3

Front splits 3:30/ side

Weighted frog stretch 35×3min 

Wall straddle 3min

Various squats with an empty oly bar and sprints chasing my 4 year old as he learns to ride a bike.

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Saturday May 12, 2018

Depth jumps(24") to single hurdle (24") ×5×4

A1 squats 280×5×3

A2 grippers (MMS) right 124×5+hold×3, left 93×5+hold×3

Banded axle deadlifts (mixed grip) 310+bands×2×10 every 2min

Farmers walks 195×40'+40', 195×40'+40'+40'×2

Atlas stones(46") 215×5×3

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Sunday May 13, 2018

A little earlier than normal due to mothers day.

2" climber pinch 185×1, 190×miss, 165×3,3,7

Excalibur backwards (like a reverse sledge choke, idea from Clay Edgin) 80×3/3×3

Blob trainer 30.5 × max reps in 10min: 42 (alternating hands)

Double rolling thunder lift 260×3,4,3,2,2

 

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Tuesday May 15, 2018

Log press 180×3,3,6

A1 OHP 120×10×3

A2 pullups +35×5×3

For time:

B1 KB snatch 22kg×10/10×5

B2 sledgehammer swings 16×10/10×5

8:14

C1 Jefferson curl 25×1min×2

C2 toes to bar ×8×2

Hanging L sit 10s×3

Front splits 3:30/side

D1 t spine stretching 

D2 banded shoulder dislocates 

Wrestlers bridge pullovers 40×20, 60×20

 

 

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Wednesday May 16, 2018

Axle "bear complex" (clean+push press+back squat+jerk+zercher squat) 180 for 5 sets

A1 deadlifts 365×3,3,7

A2 misc card tearing

B1 axle BOR 220×5×3

B2 snatch grip RDL 265×10×3

C1 seated muscle clean + press 22kg×10/10×3

C2 reverse flyes 25×10×3

C3 ez curl 85×10×3

D1 glute ham raise (band assisted) ×10×2

D2 jump rope 4min×2

220 axle hold: 34ish seconds

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Friday May 18, 2018

A1 bench press 235×3,3,7

A2 med ball supine throw 3kg×10×3 (need to get a heavier ball)

Banded log press 115+bands×3×8 every 2min

B1 close grip bench 115+60 (kettlbells hanging from bands) ×10×3

B2 pullups +35×5×3

For time: 21-15-9 KB jerks (22kg) and ball slams (3kg) 3:54

Not sure I'd do this again. Maybe with lighter bells and more pacing and more overall volume.

C1 Jefferson curl 25×1min×2

C2 toes to bar ×8×2

Front splits 3:30/side

Hanging L sit 10s×3

Weighted frog stretch 35×3min

Wall straddle with a band 3min

Quick longboard/scooter ride with Adrian. 

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15 hours ago, Andrew Dube said:

Quick longboard/scooter ride with Adrian. 

I always like these activity extras you add at the end of your workouts.

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Sunday May 20, 2018

Saturday was rainy and I ended up doing two hours of digging and moving dirt in the only sunny gap so tried to double down today. Some more yard work today too though light.

AM

Grip with Gus and Colin, mostly testing today.

Grippers right, 148 easy, 155 crappy set and miss, 155 success, 155 with 20mm block success!

2" climber pinch 188 missed lockout then 2 attempts only a few inches off the ground. 183 easy, 185 easy

2 3/8 axle, 275 missed at lockout

Ironmind stacker, up to 27.5 both hands easy

Sledge face lever, 6×3/3, 12×2/2, 16×1/1

Wrist roller 48kg×~5'×each direction ×2

PM

Depth jump(24") to hurdle (24") to double lateral hurdle (14")×3×3

Squats 310×3,3,7

Banded axle deadlifts (mixed grip) 320+bands×2×10 every two minutes 

Keg 180 lbs, not sure what I was going to do. Decided to carry and load it between my loading platform(49") and slackline(46"), about 20 ft. Originally planned a 10min AMRAP but it sucked and called it after 6 full cycles, about 5.5min. Next time I think I'll go heavier on the keg and a do a few sets of 90sec.

A1 incline DB press 55×10×3

A2 axle zercher shrugs 120×20×3

A3 DB lateral raises 15×15×3

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4 hours ago, Andrew Dube said:

Grippers right, 148 easy, 155 crappy set and miss, 155 success, 155 with 20mm block success!

You've made incredible progress with grippers over the past 6 months. 

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8 hours ago, Adam Juncker said:

You've made incredible progress with grippers over the past 6 months. 

Thanks Adam! Unfortunately I don' think anything else is improving. I think that just means I've come to the end of my novice gains period where I can do a bit of everything and see progress because it's all novel. After NAGS I'll look at my goals and try to narrow my focus.

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The blockset with the 155 is very nice man, like Adam said. The ways of progress can not be foreseen...

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On 5/19/2018 at 11:31 AM, JHenze646 said:

I always like these activity extras you add at the end of your workouts.

I'm glad you enjoy it. I'll be trying to include more of slice of life type stuff. I'm always training with my kids around and rest periods often include reading books and Tonka trucks. On days I don't have entries here there's a good chance I played with my Indian clubs or mace or throwing knives. I keep my unicycle at work and practice occasionally on my breaks or I might get a longboard in if I need to run an errand. 

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Tuesday May 22, 2018

Log press 170×5,5,9

A1 OHP 120×12×3

A2 pullups +35×6×3

For time:

Messed around with some different conditioning options involving burpees and snatches. Wasn't feeling any of it so I decided to go for a 2 mile run/walk. Felt great, first run at this bodyweight so really taking it easy. I may incorporate more easy runs this summer. Might also make space for my punching bag and get my conditioning in that way.

B1 Jefferson curl 25×1min×2

B2 toes to bar ×8×2

Front splits 3:30/side

C1 L sit 10s×2

C2 t spine stretching ×2 sets

C3 banded shoulder dislocates ×2 sets 

D1 L sit 10s×2

D2 Wrestlers bridge pullovers 40×20, 60×20

Edited by Andrew Dube
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Wednesday May 23, 2018

Axle "bear complex" (clean+push press+back squat+jerk+zercher squat) 185 for 3 sets

A1 deadlifts 345×5,5,10

A2 misc card tearing

B1 axle BOR 220×6×3

B2 snatch grip RDL 265×12×3

C1 seated muscle clean + press 22kg×12/12×3

C2 reverse flyes 25×12×3

C3 ez curl 85×12×3

D1 glute ham raise (band assisted) ×10

D2 jump rope 4min

 

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Friday May 25, 2018

A1 bench press 220×5,5,10

A2 plyo pushup ×8×3

Colin lent me his slingshot to play with but I already have eight different press variations/week so I threw it on for another 220×10.

Banded log press 120+bands×3×8 every 2min

B1 pull ups +35×6×3

B2 close grip bench 115+60 suspended KB ×12×3

Hung up my punching bag and spend ~30 minutes shaking the rust off. Very fun, very rusty. May invest in a new bag if this becomes more regular. I've always wanted a banana bag for drilling leg kicks...

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