Andrew's backyard training and other randomness

[Andrew Dube]

Tuesday August 14, 2018

Log press work up to 210

A1 pullups +40×3×3

A2 OHP 145×5×3

Sledgehammer swings 16×100 (alternate every 10)

 

[JHenze646]

How far out are you from the contest?

[Andrew Dube]

30 minutes ago, JHenze646 said:

How far out are you from the contest?

This Saturday 

[JHenze646]

11 hours ago, Andrew Dube said:

This Saturday 

Kill it!

[Andrew Dube]

Wednesday August 15, 2018

Axle clean and jerk work up to 200

Deadlift work up to 450

Banded zercher squats 250+50×2×10 every 2min 

Last workout before the contest!

@JHenze646 thanks I'm going to try my hardest!

[Andrew Dube]

Saturday August 18, 2018

D-Day:

 

[Donc101]

Great job Andrew, sounds like a tough and fun day!!

[Andrew Dube]

16 hours ago, Donc101 said:

Great job Andrew, sounds like a tough and fun day!!

Thanks Don, it was both! Nice to have a  contest close to home for once!

[Andrew Dube]

Sunday August 19, 2018

Gus came over to train. He worked my left arm pretty hard before and after grip work. 

2.5" climber pinch, worked up to 170 then 140×10s×3

Anvil trainer (similar to sorinex) worked up 135 both hands then 115×5s×1/1×2×3

Tuesday August 21, 2018

Doing some testing this week.

Log press strict: 190

OHP 150: 7 reps

Pullup: +80 easy, +87 reaching with chin

Pullups: 12 reps, last rep chin reaching

[Andrew Dube]

Wednesday August 22, 2018

Bottom start zercher squat, work up to 360, 380 miss, 380 even worse, 370 nope

A1 deadlift work up to 450, 470 miss

A2 double slim lever, work up to 20, 22 miss

Not sure if I'm feeling fatigue from the weekend, blew my load on the zercher attempts or probably both. I was not making anything happen today.

B1 blob trainer 32×1/1×2,2,3,3,5,5

B2 band assisted glute ham raise ×15×2

I'm taking Friday and Monday off and headed to the cottage this weekend. Seems well timed. Going to rest and reset.

[JHenze646]

Enjoy your weekend away. Do you have any activity planned as part of the getaway?

[Andrew Dube]

16 hours ago, JHenze646 said:

Enjoy your weekend away. Do you have any activity planned as part of the getaway?

Besides making sure my kids don't drown... Probably find some stones to lift (maybe even bring one home), maybe some kettlebell juggling on the beach, maybe some kayaking, maybe a post beer nap in the hammock...

[JHenze646]

7 hours ago, Andrew Dube said:

....maybe some kettlebell juggling while kayaking...

Video or it never happened.

[Andrew Dube]

Saturday August 25, 2018

Rainy and cold here today. So lots of games, puzzles, a trip to the museum, and I visited the local gym.

A1 squats, worked up to a big PR of 420 which earned me the number 4 spot on the wall of fame here lol

A2 played with some double 35 pinch negatives and 40lb inverted hex lifts

B1 low incline bench 80×8×3

B2 cable row 170(whatever that means)×8×3

C1 glute ham machine ×10×2

C2 3 way shoulder raises 17.5×10+10+10, 15×10+10+10

Sorry @JHenze646 kettle kayaking will have to wait another day!

Edited August 26, 2018 by Andrew Dube

[Andrew Dube]

Thursday August 30, 2018

After my last contest I contacted someone about programming for me. He's a Strongfit coach if that means something to anyone and a successful strongman and crossfit competitor. I'm pretty excited to be working with him. First day of the new training program:

RDL 115×28, 31 with 1 minute rest

 

7min AMRAP

10 swings 48kg

10 walking lunges 100lb sandbag

10 squats 100lb

3 rounds + 10 swings

This had my legs, back and lungs burning. My small bag is too loose so I wound up bear hugging it which got in the way on lunges. I think it was probably too heavy. If I were to do it again I would use racked or overhead KBs. Overall I sucked at this.

 

A1 banded triceps pushdown ×8×4

A2 ez curl 85×8, 95×8, 100×8×2

A3 ab wheel bw×8, 30lb vest ×8×3

 

Sumo deadlift 180×6, 280×5, 330×4, 380×3, 430×2, 450×1 all beltless and double overhand

I also worked some silver bullet holds in here between sets

 

B1 flat bench I used KBs for convenience 26kg×20×3

B2 rope pulls 50lb on the sled with 95' rope ×3

 

And here's a kettlebell flow from the cottage. I'm sorry @JHenze646 no kayak this time!

 

 

[Andrew Dube]

Saturday September 1, 2018

A1 deads stop split squats (12" pick farmers) 62×5/5, 82×5/5×6

A2 supinated rows 185×5×7

B1 dips BW×20, 20, 18

B2 overhead KB walk 26kg × 80'×3

Sandbag clean ladder, 100+150+200×3 1min rest

C1 hip belt sled march 150×100', 100×100'×2

C2 sandbag carry 150×100', 100×200'×2

[Andrew Dube]

Monday September 3, 2018

One arm barbell press 45×5/5, 55×5/5, 65×5/5, 75×5/5, 80×4/3

A1 chin ups (rings) bw×5, +10kg×5, +14kg×5, +18kg×5×2

A2 dips bw×5, +30×5, +60×5, +75×5×2

B1 hollow holds×1min×3

B2 handstand holds×1min×3

B3 toes to bar×1min×3

1 min rest

Bottom start squat (a few inches above parallel, beltless) 110×5, 210×5, 310×5, 360×5

C1 farmers walk 40'+40'@ 195, 215, 215

C2 sandbag carry 40'+40'@ 100, 150, 200

 

[Andrew Dube]

Wednesday September 5, 2018

A1 Dimmel deadlifts 180×30, 200×30

A2 bear crawl sled pull 100+40toddler weight×as far as possible, toddler hops off then a little further (about 30m)

B1 KB overhead throw for height 32kg×5×5

B2 broad jump max distance×5×5 (about 7')

C1 sandbag squats 100×20, 150×20

C2 reverse sled drag 70×70m×2

D1 front shoulder raise 15×15/15×3

D2 lateral raise 15×15×3

D3 hammer curl 50×10/10, 40×10/10, 30×10/10

D4 double DB curl 50×10, 40×10, 30×10

400m sandbag carry 100lb in 4:30. Went the first 200m unbroken in 1:55 then 100m and 100m. Brutal! My coach is trying to kill me. Eventually he wants to see BW for 400m

[Andrew Dube]

Saturday September 8, 2018

Cross Canada last night but nothing to report until the other venues have finished.

DB flyes 30×10×3

8min AMRAP: 4 rounds

10 log press @ 110

10 stone squats @ 115

10 ring rows 

Bottom start squat above parallel 110×6, 210×5, 310×4, 360×3, 380×2, 400×1

A1 pendlay rows 180×10×3

A2 seated KB press 22kg×10/10×3

B1 KB front rack lunges 36kg×10/10×3

B2 sandbag squats 150×15×3

C1 pullups +30×5,5, +22×5, bw×5,5

C2 incline DB press 75×8,7, 70×8,5, 60×8

D1 Dimmel deadlifts 200×30×2

D2 bear crawl  sled drag 150+30-40 toddler drop set, approx 25-30m ×2

Nap time

 

[JHenze646]

I am trying to be patient waiting for your Cross Canada write up.

[Andrew Dube]

19 hours ago, JHenze646 said:

I am trying to be patient waiting for your Cross Canada write up.

I'm afraid it's not very exciting. Results:

Gold Bar: 57.9 Last lift felt better than my first. I was too conservative with my attempts here. But the Gold Bar is very fickle in my experience.

2" Crusher: 183.45 Too aggressive on my last attempt. Could have done 2.5lbs more here but made a 5lb jump and got about half way up.

Moontop: 32.02 Happy here missing my last attempt. I am generally terrible at hub style lifts. 

Silver Bullet: CoC 3.5 for 9.45s Happy with this thought Rick stole my thunder with his ridiculous 20s hold. 

Placed 4/9 in 105kg and 10/25 overall. Generally happy with my performance though it would have been sweet to win one of those mini anvils not to mention qualify for NAGS next year if I had placed third.

Sunday September 9, 2018

4km easy run with a friend + an extra 200m with Adrian 

[Rob McMurren]

1 hour ago, Andrew Dube said:

I'm afraid it's not very exciting. Results:

Gold Bar: 57.9 Last lift felt better than my first. I was too conservative with my attempts here. But the Gold Bar is very fickle in my experience.

2" Crusher: 183.45 Too aggressive on my last attempt. Could have done 2.5lbs more here but made a 5lb jump and got about half way up.

Moontop: 32.02 Happy here missing my last attempt. I am generally terrible at hub style lifts. 

Silver Bullet: CoC 3.5 for 9.45s Happy with this thought Rick stole my thunder with his ridiculous 20s hold. 

Placed 4/9 in 105kg and 10/25 overall. Generally happy with my performance though it would have been sweet to win one of those mini anvils not to mention qualify for NAGS next year if I had placed third.

Sunday September 9, 2018

4km easy run with a friend + an extra 200m with Adrian 

Competing in this years NAGS qualified you automatically for next year, unless that has changed.

[Eric Roussin]

^That's correct.

[JHenze646]

7 hours ago, Andrew Dube said:

I'm afraid it's not very exciting. Results:

 Gold Bar: 57.9 Last lift felt better than my first. I was too conservative with my attempts here. But the Gold Bar is very fickle in my experience.

2" Crusher: 183.45 Too aggressive on my last attempt. Could have done 2.5lbs more here but made a 5lb jump and got about half way up.

Moontop: 32.02 Happy here missing my last attempt. I am generally terrible at hub style lifts. 

Silver Bullet: CoC 3.5 for 9.45s Happy with this thought Rick stole my thunder with his ridiculous 20s hold. 

Placed 4/9 in 105kg and 10/25 overall. Generally happy with my performance though it would have been sweet to win one of those mini anvils not to mention qualify for NAGS next year if I had placed third.

Sunday September 9, 2018

4km easy run with a friend + an extra 200m with Adrian 

Not exciting?... Didn’t you and Rob tie on an event? Were there any extra Waterloo only events? Was there any great lifts you got to witness? Any shenanigans? Is there a Canadian championship you might have qualified for?

i wish I could have been able to come to Waterloo for this comp.

[Andrew Dube]

14 hours ago, JHenze646 said:

Not exciting?... Didn’t you and Rob tie on an event? Were there any extra Waterloo only events? Was there any great lifts you got to witness? Any shenanigans? Is there a Canadian championship you might have qualified for?

i wish I could have been able to come to Waterloo for this comp.

Yes @Rob McMurren and I did tie on an event. He likes to take wildly large jumps on his last attempts and missed. And since I removed my pants and shoes for weigh ins (dropping 2kg) I technically beat him on that lift. There were no extras this time. We did meet a new grip guy who lives in the area so hopefully he can come to our grip togethers. The most exciting lift was after Rick Heidebrecht easily lifted 221 on the crusher, he then jumped to 238 to beat the standing record on the NAGS website. He got some good air but fell short of the crossbar.

Monday September 10, 2018

It rained all day here so I've moved tonight's workout to Tuesday. But I did start a little grip project so I'll outline it below since I don't plan to make regular entries about it.

I have been interested in following Steve Justas singles routinew for a while and think that they would be particularly well suited for some grip lifts. If you're not familiar you can read about them here:

https://www.davedraper.com/fusionbb/showtopic.php?tid/29397/post/730427/hl//fromsearch/1/

I will be doing routine 1 using my aluminum blob trainer. Starting with a weight of 28lbs I will plan to add 1lb/ week. I won't bother with testing as I'll be doing some more intense grip work on Sundays still. Each day I'll set a timer for however many singles the day requires and do one lift with each hand on the minute. I'm curious how long I can follow this before I start missing reps.