Andrew's backyard training and other randomness

[Andrew Dube]

Wednesday February 6, 2019

A1 squats 340×6×3

A2 grippers 40mm right 137×2×3, left 113×2×3

Deadlifts 420×3×3

Superman squats (L1 4"deficit) 4/4×3

Glute ham band assisted yellow×10×2

[Andrew Dube]

Friday February 8, 2019

Spoto press 235×4×6

A1 seated DB press 60×8×3

A2 softball grip pullups BW×8×3

B1 banded chest flyes double yellow×30×2

B2 reverse flyes 15×20×2

EZ curl 65×12×3

[Andrew Dube]

Saturday February 9, 2019

Pause squats 310×4×6

Swings 190×20×3

A1 Jefferson curl 50×1min×2

A2 toes to bar R7×10×2

Front splits 3:30/side 

Bridge feet elevated 12"×1min×3

[Andrew Dube]

Sunday February 10, 2019

AM grip training at Rob's with Colin and some of the football guys.

Flask 155×3×2

NN 2.375" 255×3×2

SB right 158×4s, 9s left 146×10s, 4s

Hub 46×1/1×3×2

WW right 77×3×2, left 67×3×2

Dubecube coin 22×1/1×3×2

Wristcurls with a 4" diameter piece of steel ~35lb×20/20×2

Messed around with some small phonebook tearing and a deck of cards. Everything felt easy except for the bullet. But I can think of a few reasons why it may be lagging today.

 

[Andrew Dube]

Tuesday February 12, 2019

Bench press 265×3×3 

A1 log press 175×2×2

A2 pullup +55×2×2 

B1 Jefferson curl 55×1min×2

B2 toes to bar R7×12×2

Front splits 3:30/side

Wrestler's bridge pullovers 50×10, 70×10

C1 bridge pushups feet elevated 12"×15×3

C2 DB lateral raise 25×10×3

C3 banded face pulls purple×20×3

[Andrew Dube]

Thursday February 14, 2019

A1 squats 355×3×3

A2 grippers 40mm right 148×1×3, left 124×1×3

All close but not closed.

Deadlifts 450×2×2

Superman squats (lvl1) 4" deficit 5/5×3

Glute ham raise band assisted yellow×12×2

 

[Andrew Dube]

Sunday February 17, 2019

AM grip training at Rob's with Gus, Liam and Mike who came to cross Canada and is planning to attend Nationals next weekend. 

Flask 165×2×2

NN 2.375" 270×2×2

SB right 171×7s, 0s left 151×1s, 3s

IM hub 48×2/1×2

WW right 83×2×2, left 73×2×2

Dubecube coin 24×1/1, 1/0

[Mike Rinderle]

Good luck and best of strength next week!

[Andrew Dube]

10 hours ago, Mike Rinderle said:

Good luck and best of strength next week!

Thanks Mike! I'm not going to do anything exciting but it's going to be a hell of a party!

Monday February 18, 2019

Squats 375×2×2

Test max log press: 190, 190, 187 all fails. Pretty disappointed with this. I may attempt again on Wednesday.

Test max weighted pullup: +90 PR at 220BW. 

[Andrew Dube]

Wednesday February 20, 2019

Test log press: 185, 188, 190 success today! 193 no go

Bench press 280×2, 1 ( failed second double going to attribute it to log testing)

Test max deadlift: 470, 490 both conventional PRs! But starting to round and hitch so called it here.

Block pull 12" 450×1, 380×5

My intention was to test this too since I plan to use it them in my next training cycle but after feeling 450 I think I'll just use my max from the floor for the percentages.

Well that's it for this week. I plan to test bench and squat next week. Now I'll do my best to rest before Canadian nationals this Saturday!

 

Edited February 21, 2019 by Andrew Dube

[Andrew Dube]

Saturday February 23, 2019

Canadian grip sport nationals

Woke up at 2am to make the 500+km drive to Ottawa. Picked up Gus on the way. 

Flask - 172.8

NN 2.375" - 300.5

SB - 3.5, 2.7s

Hub - 51.5

WW - 95.6

Dubecube coin - 22.2

Medley - 28/40 items

Finished 9/19 overall, and 4/6 @ 105

Overall quite happy with my performance, especially the WW and medley run. 300 on the NN felt easy but I thought it impossible that I would get the next 10kg jump so I passed hoping it would save my hands for the SB. Didn't seem to matter as I failed to set the gripper deeply and logged the minimum time possible on the 3.5. Only event I was disappointed with. I also had hoped to edge Mark out for 3rd place since I beat him on 4 events and we tied one. But the other two events he dominated and wound up with more points than me. After the contest I drove over to Gatineau to spend the night at my friend Dave's place. 

Sunday February 24  2019

Dave is a kettlebell sport and mace athlete and coach who works out of a crossfit gym. I had made Dave a mace with some gears out of a differential so we went to the gym for a yoga class and some playtime. After yoga we worked on some partner KB juggling and Dave showed me his stone trainer with the end of an oly bar and bumper plates. I thought the shape lent itself well to stone one motions and I worked up to a one motion of 205 in plates, the most that would fit on the pin. There was also a big log in the corner that Dave said hes never seen anyone use so I dragged it out. I suspect its between 180 and 200. I also jumped on a pair of rings to see if I can still muscle up. As long as my pulling is decent it's just like riding a bike.

 

[JHenze646]

Sweet mace.

[Mike Rinderle]

Great job at the co test and cool mace buddy!

[Andrew Dube]

11 hours ago, JHenze646 said:

Sweet mace.

 

3 hours ago, Mike Rinderle said:

Great job at the co test and cool mace buddy!

Thanks gentlemen! I have plans and parts to make a sister mace to this one so stay tuned...

[Andrew Dube]

Wednesday February 27, 2019

Final testing before starting something new next week.

Bench press: 285, 300 PR, 310 PR

Squat: 385, 410 PR on this set up. 

2" climber pinch: worked up to 198 for the grip games. Missed 203 several times

A1 dips wearing a slingshot bw×10×4

A2 ez curl 85×10×4

 

[Mike Rinderle]

300 is a huge milestone Dube!  Congrats!  Great 310 and squat too!

[Shoggoth]

Congrats!

[Chez]

Congrats on the PRs dude. Strong lifting!

[Andrew Dube]

13 hours ago, Mike Rinderle said:

300 is a huge milestone Dube!  Congrats!  Great 310 and squat too!

 

12 hours ago, Shoggoth said:

Congrats!

 

12 hours ago, Chez said:

Congrats on the PRs dude. Strong lifting!

Thank you all! I was really excited to finally hit 300. I was pretty confident I could have done it at the end of the summer but never got to test it before starting the Strongfit program and always regretted it. I lost some strength doing that program and have been playing catch up these past 3 months. I wanted to be further along right now then I am but if I look at my numbers from last year I'm much stronger than I was at this point last year and even more importantly I am uninjured. I still have two months to the start of the strongman season and I think I made the most progress last year in season working events alongside main lifts. I think it's going to be a good year!

[Andrew Dube]

Friday March 1, 2019

Went to the open mat at my old BJJ club for some rolls. 6min rounds, 1min rest, I went 2 on 1 off until the last three rounds for a total of 9/12 rounds. Played a very conservative game with the goal to survive the evening haha. I paced myself perfectly. Definitely out of fighting shape. I have no plans to return as of yet but I try to visit a few times a year to see everyone and have some fun.

Tuesday March 5, 2019

A1 log press 105×10×4

A2 pullup band assisted yellow+red×10×4

B1 close grip bench 140×10×4

B2 EZ curl 85×10×4

C1 Jefferson curl 40×1min×3

C2 toes to bar R7×10×3

Front splits 3:30/side 

Wrestler's bridge pullovers 50×10, 60×10

D1 bridge pushups feet elevated 12"×10×2

D2 DB lateral raise 15×20×2

D3 banded facepulls purple×20×2

As I move into this next training cycle one of my intentions is to lean out and get into the 200lb weight class for strongman. I am a soft 220 right now and my weight and body fat have been very stable for over a year. My plan right now is to change nothing but do a 24hr fast once a week. This is an extremely convenient way to reduce my weekly calories by 14% and theres a lot of interesting research that suggest fasting has a number of health benefits. I did my first fast yesterday eating a late lunch around 230 Sunday and then eating nothing else until dinner (630) yesterday. I was pretty nervous about the experience but I was much easier than I thought feeling no more hungry before dinner than I would on a normal day. 

[Andrew Dube]

Wednesday March 6, 2019

Deadlifts 270×10×4

Pendlay rows 180×12×4

A1 superman squats (L1) 12/12×3

A2 alternating hammer curls 30×40×3

A3 reverse flyes 15×20×3

[Andrew Dube]

Friday March 8, 2019

Bench press 155×12×4

A1 dips with slingshot +40×12×4

A2 pullups band assisted yellow+red×12×4

B1 seated DB press 40×15×4

B2 rope curls 40×15×4

C1 Jefferson curl 40×1min×2

C2 toes to bar R7×12, 10

Front splits 3:30/side 

Wrestler's bridge pullovers 50×10, 60×10

Bridge feet elevated 12"×1min×3

[Andrew Dube]

Saturday March 9, 2019

A1 squats 205×12×4

A2 grippers 20mm right 113×10×4, left 63×10×4

Block pulls 12" 250×10×4

Glute ham raise band assisted purple×15×3

[Andrew Dube]

Tuesday March 12, 2019

A1 log press 115×10×4

A2 pullup band assisted yellow×10×4

B1 close grip bench 155×10×4

B2 EZ curl 90×10×4

C1 Jefferson curl 45×1min×3

C2 toes to bar R7×12, 12, 10

Front splits 3:30/side 

Wrestler's bridge pullovers 50×10, 65×10

D1 bridge pushups feet elevated 12"×10, 12

D2 DB lateral raise 15×25×2

D3 banded facepulls purple×25×2

[Andrew Dube]

Wednesday March 13, 2019

Deadlifts 295×10×4

A1 Pendlay row 185×12×4

A2 reverse flyes 15×20×4

B1 superman squats (lvl1) 12/12×4

B2 DB hammer curls 30×20×4

B3 wrist roller (2.375",  both directions) 75×48"×4