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Andrew's backyard training and other randomness


Andrew Dube

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Friday March 15, 2019

Bench press 170×12×4

A1 dips with slingshot +50×12×4

A2 pullups band assisted yellow ×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 R7×12×2 

Front splits 3:30/side 

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

Bridge feet elevated 12"×1min×2, 6"×1min

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Saturday March 16, 2019

A1 squats 225×12×4

A2 grippers 20mm right 113×12×4, left 61×12×4

Block pulls 12" 280×10×4

Glute ham raise band assisted purple×15×4

Assault bike 100cal easy pace ~10min

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Sunday March 17, 2019

AM

2" climber pinch 158x5secx5

blob trainer 32x1/1x5x3

Gus came over for a bit of grip then we headed over to an arm wrestling practice for an hour. Six guys and two tables, good little practice. The strongest I've felt on the table in a while. I made sure to hit a bunch of external rotation work and some indian clubs right after practice. Not sure if it makes any difference but my shoulders feel good today! 

On 3/16/2019 at 6:44 PM, Mike Rinderle said:

Good stuff Dube!

Thanks Mike! Feeling like a bodybuilder right now, doing everything for 10+ 😁

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Tuesday March 19, 2019

A1 log press 125×8×4

A2 pullup band assisted red×8×4

B1 close grip bench 170×8×4

B2 EZ curl 95×8×4

C1 Jefferson curl 45×1min×3

C2 toes to bar R7×12×3

Front splits 3:30/side 

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

D1 bridge pushups feet elevated 12"×15×2

D2 DB lateral raise 15×25×2 

D3 banded facepulls purple×30×2

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Wednesday March 20, 2019

Deadlifts 320×8×4

A1 Pendlay row 190×12×3

A2 reverse flyes 20×15×3

B1 superman squats (lvl1, 2"deficit) 8/8×3 

B2 DB hammer curls 35×15×3

B3 wrist roller (2.375",  both directions) 85×48"×3

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Friday March 22, 2019

Bench press 185×10×4

A1 dips with slingshot +55×12×3

A2 pullups band assisted yellow ×12×3 

B1 seated DB press 45×15×3

B2 rope curls 45×15×3

C1 Jefferson curl 50×1min×2

C2 toes to bar R7×12×2 

Front splits 3:30/side 

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

Bridge feet elevated 12"×1min×2, 6"×1min

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Saturday March 23, 2019

A1 squats 245×10×4

A2 grippers 20mm right 124×6×4, left 84×6×4

Block pulls 12" 300×8×3

Glute ham raise band assisted yellow×10×3

 

Sunday March 24, 2019

AM grip training at Rob's with Gus, Colin, and the football guys. 

Worked up to 200 on my 2" glass bar on the hard side. Then set it up in the power rack for some inverted rows. Did 5 with my feet on the floor then 3 sets of 5 with feet elevated all on the easy side.

2.5" crusher right 120×10×3, left 100×10×3

New pronation tool 3×20×2 (yes 3lbs)

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25 minutes ago, Andrew Dube said:

Saturday March 23, 2019

A1 squats 245×10×4

A2 grippers 20mm right 124×6×4, left 84×6×4

Block pulls 12" 300×8×3

Glute ham raise band assisted yellow×10×3

 

Sunday March 24, 2019

AM grip training at Rob's with Gus, Colin, and the football guys. 

Worked up to 200 on my 2" glass bar on the hard side. Then set it up in the power rack for some inverted rows. Did 5 with my feet on the floor then 3 sets of 5 with feet elevated all on the easy side.

2.5" crusher right 120×10×3, left 100×10×3

New pronation tool 3×20×2 (yes 3lbs)

Good stuff Dube!

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1 hour ago, Andrew Dube said:

 

New pronation tool 3×20×2 (yes 3lbs)

^Read: “Top secret prototype testing.”

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On 3/24/2019 at 4:48 PM, JHenze646 said:

^Read: “Top secret prototype testing.”

Haha nothing secret or new. Based on the pipe fitting tool Joe posted in the arm wrestling forum not long ago. Started welding some scraps together and found the neck too thick so I welded in a tube where I wanted my thumb to sit.

Monday March 25, 2019

Easy 4km run + cooldown run/walk with the boys. Also did this at the end of my 24hr fast. These weekly fasts are getting easier. 

20190323_172401.jpg

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Tuesday March 26, 2019

A1 log press 135×8×3

A2 pullup BW×8×3

B1 close grip bench 180×8×3

B2 EZ curl 100×8×3

C1 Jefferson curl 45×1min×3

C2 toes to bar R7×8, R8×6×2

Front splits 3:30/side 

Wrestler's bridge pullovers 50×15, 70×10

D1 bridge pushups feet elevated 12"×18, 13

D2 DB lateral raise 20×12×2 

D3 banded facepulls purple×30×2

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Wednesday March 27, 2019

Deadlifts 345×8×3

A1 Pendlay row 195×12×3

A2 reverse flyes 20×18×3

B1 superman squats (lvl1, 2"deficit) 10/10×3 

B2 DB hammer curls 35×18×3

B3 wrist roller (2.375",  both directions) 95×48"×3

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Friday March 29, 2019

Bench press 200×8×4

A1 dips with slingshot +55×12×3

A2 pullups band assisted yellow ×12×3 

B1 seated DB press 45×15×3

B2 rope curls 45×15×3

 

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Saturday March 30, 2019

A1 squats 265×8×4

A2 grippers 20mm right 124×8×4, left 84×8×4

Block pulls 12" 330×8×3

B1 Glute ham raise band assisted yellow×12×3

B2 standing ab wheel to a wall ×10×3

Assault bike 12min@moderate pace, 141cal

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Sunday March 31, 2019

AM grip training at Rob's. 

2.5" climber pinch work up to 167.5 then 150×8s×3

Slim lever 11×5/5×4

Glass bar inverted rows BW×5×2

2.5" crusher right 122.5×10×3, left 102.5×10×3

Pronation 3.5×20×2

Deck of cards tear

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Tuesday April 2, 2019

A1 log press 145×5×4

A2 pullup +20×5×4

B1 close grip bench 195×5×3

B2 EZ curl 105×5×3

C1 Jefferson curl 50×1min×3

C2 toes to bar R7×8, R8×8×2

Front splits 3:30/side 

Wrestler's bridge pullovers 50×20, 70×10

D1 bridge pushups feet elevated 12"×15×2

D2 DB lateral raise 20×15×2 

D3 banded facepulls purple×30×2

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Wednesday April 3, 2019

Deadlifts 370×5×4

A1 Pendlay row 200×10×3

A2 reverse flyes 20×20×3

B1 superman squats (lvl1, 4"deficit) 6/6×3 

B2 DB hammer curls 35×20×3

B3 wrist roller (2.375",  both directions) 105×48"×3

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Thursday April 4, 2019

Run 2 miles easy pace + cool down run with the boys 

100 sledgehammer swings 

 

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Friday April 5, 2019

Bench press 215×8×4

A1 dips with slingshot +60×10×3

A2 pullups BW×10×3 

B1 seated DB press 50×12×3

B2 rope curls 50×15×3

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Saturday April 6, 2019

A1 squats 290×8×4

A2 grippers 20mm right 129×4×4, left 93×4×4

Block pulls 12" 350×5×3

B1 Glute ham raise band assisted red×8×3

B2 standing ab wheel to a wall ×10×3

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Sunday April 7, 2019

AM Gus came over for some grip training.

2" climber pinch feeling way off today. Barely made 180 then 158×6s×3

Slim lever 11.5×5/5×3

2.375" axle block pulls (12") 230×8×3

Pronation 3.5×20×2

2.5" DB wrist curls 35×20×2

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23 minutes ago, FrankSobotka said:

@Andrew Dube where did you get that 2.375” axle or is it homemade? 

It's one I made from 2" pipe with 1" shafts for standard plates. Pretty straightforward project if you or someone you know welds. Or if you're looking for one you should get in touch with Fat Bastard barbell, Arm Assassin or Barrel Strength. No shortage of grip guys making great equipment right now!

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Monday April 8, 2019

Run 4km easy pace + cool down run with the boys 

Fasting update: today is my 6th week fasting and I weighed 210 (from 220). I expect my real weight lose is closer to 1lb/ week but you can already see changes in my physique.

I've got two contests coming up May 25 and June 2. The first is at a Scottish festival and has the following events:

1. 200 natural stone press

2. 250/ hand Dinnie lift for time

3. Loading medley, 180 atlas stone, 200 keg, and 220 stone to 4ft

4. Keg/kettlebell over 14ft bar 20, 25, 30, 35

5. Caber toss

The second contest is a pretty classic setup with:

1. Farmers 240

2. Yoke 600

3. Max axle deadlift 18"

4. Circus DB 120

I feel pretty good about all the events except the caber. The stone press will be challenging too. But looks like I'm on track to compete as a middleweight and the weather is starting to permit event training!

 

IMG_20190408_175442.jpg

IMG_20190408_175533.jpg

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