Andrew's backyard training and other randomness

[JHenze646]

If it’s not a heavy caber it’s all about timing and athleticism.

[Andrew Dube]

Tuesday April 9, 2019

A1 log press 155×5×3

A2 pullup +40×5×3

B1 close grip bench 210×5×2

B2 EZ curl 110×5×2

C1 Jefferson curl 50×1min×3

C2 toes to bar R7×8, R8×8, R9×6

Front splits 3:30/side 

Wrestler's bridge pullovers 50×20, 70×15

D1 bridge pushups feet elevated 12"×10,15

D2 DB lateral raise 15×20×2 

D3 banded facepulls purple+red×20×2

[Andrew Dube]

Wednesday April 10, 2019

Deadlifts 395×5×3

A1 Pendlay row 205×10×3

A2 reverse flyes 25×10×3

B1 superman squats (lvl1, 4"deficit) 8/8×3 

B2 DB hammer curls 40×10×3

B3 wrist roller (2.375",  both directions) 110×48"×3

[Andrew Dube]

Thursday April 11, 2019

A day early due to a family dinner tomorrow. 

Bench press 230×5×4

A1 dips with slingshot +60×10×3

A2 pullups BW×10×3 

B1 seated DB press 50×12×3

B2 banded rope curls 40+red×15×3

[Andrew Dube]

Sunday April 14, 2019

Spent most of yesterday in Toronto volunteering as a judge at a kettlebell sport contest. Then had a late night with the kids visiting friends. Not able to make it Robs this morning so I needed to combine two workouts.

A1 squats 310×5×4

A2 grippers 20mm right 129×6,6,5,4, left 93×6×4

B1 block pulls 12" 380×5×2

B2 slim lever 12×5/5×2

C1 glute ham raise band assisted red×10×3

C2 ab wheel to a wall ×10×3

Pronation 4×20/20×2

2.5" DB wrist curls 38×20/20×2

[Andrew Dube]

Monday April 15, 2019

Run 4km easy pace 

 

Tuesday April 16, 2019

A1 log press 165×3×2

A2 pullups +60×3×2

B1 close grip bench 225×3×2

B2 ez curl 115×3×2

[Andrew Dube]

Wednesday April 17, 2019

Deadlifts 420×3×2

Easiest this weight has ever felt. I need to spend more time on my warm up sets. Seems to make a real difference.

A1 Pendlay row 210×8×3

A2 reverse flyes 25×10×3

B1 superman squats (lvl1, 5"deficit) 4/4×3 

B2 DB hammer curls 40×12×3

B3 wrist roller (2.375",  both directions) 1105×48"×3

[FrankSobotka]

7 minutes ago, Andrew Dube said:

Wednesday April 17, 2019

Deadlifts 420×3×2

Easiest this weight has ever felt. I need to spend more time on my warm up sets. Seems to make a real difference.

A1 Pendlay row 210×8×3

A2 reverse flyes 25×10×3

B1 superman squats (lvl1, 5"deficit) 4/4×3 

B2 DB hammer curls 40×12×3

B3 wrist roller (2.375",  both directions) 1105×48"×3

Love those Pendlay rows. What is your deadlift warmup like? 

[Andrew Dube]

32 minutes ago, FrankSobotka said:

Love those Pendlay rows. What is your deadlift warmup like? 

I've always preferred pendlay rows only because I feel it's easier to have consistent reps. However I think I'm going to try rowing the way Cailer Woolam describes moving forward.

My usual warm up would be something like 180×5, 280×3-5, 350×2-3, 380×1. But today I did 180×10, 280×5, 330×4, 380×4, 400×2. 

[Andrew Dube]

Thursday April 18, 2019

Assault bike 16min moderate pace, 200cal 

[Andrew Dube]

Friday April 19, 2019

Bench press 245×5×3

A1 dips with slingshot +70×8×3

A2 pullups +5×8×3 

B1 seated DB press 55×10×3

B2 banded rope curls 50+red×10×3

C1 Jefferson curl 40×1min×3

C2 toes to bar R7×8, R8×8, R9×5

Front splits 3:30/side 

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

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

[Andrew Dube]

Saturday April 20, 2019

A1 squats 330×5×3

A2 grippers 20mm right 137×2×3, left 113×2×3

Block pulls 12" 400×3×2

B1 glute ham raise band assisted yellow×10×2

B2 ab wheel to a wall×10×2

[Andrew Dube]

Sunday April 21, 2019

AM

Saxon bar up to 160 then 130×8s×3

Slim lever 12.5×5/4, 5/3

2.375" axle block pulls 12" 235×5×3

Pronation 4.5×20×2

2.5" DB wrist curls 40×20×2

[Andrew Dube]

Monday April 22, 2019

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

[Andrew Dube]

Tuesday April 23, 2019

A1 log press 175×2,1

A2 pullups +70×2×2

B1 close grip bench 240×2×2

B2 ez curl 120×2×2

[Andrew Dube]

Wednesday April 24, 2019

Deadlifts 450×2×2

A1 Pendlay row 215×8×3

A2 reverse flyes 25×12×3

B1 superman squats (lvl1, 5"deficit) 6/6×3 

B2 DB hammer curls 40×12×3

B3 wrist roller (2.375",  both directions) 120×48"×3

[Andrew Dube]

Thursday April 25, 2019

Assault bike 20min moderate pace: 249cal

[Andrew Dube]

Friday April 16, 2019

Bench press 260×3×2

A1 dips with slingshot +70×8×3

A2 pullups +5×8×3 

B1 seated DB press 55×10×3

B2 banded rope curls 50+red×10×3

[Andrew Dube]

Saturday April 27, 2019

A1 squats 350×3×2

A2 grippers 20mm right 137×4,2, left 113×4×2

Block pulls 12" 430×2×3

B1 glute ham raise band assisted yellow×10×3

B2 ab wheel to a wall×10×3

[Andrew Dube]

Sunday April 28, 2019

AM grip training at Rob's with Gus and the football boys.

2" climber pinch work up to 190 then 160×8s×3

2.375" axle 235×5×3

Half york 2lb DB key pinch work up to 50 both hands then 40×10s/10s×2

Dinnie ring holds 250/ hand×8s, 10s, 200/hand×20s×2

[Andrew Dube]

Monday April 29, 2019

A1 Jefferson curl 40×1min×3

A2 toes to bar R7×8, R8×8, R9×7

Front splits 3:30/side 

Wrestler's bridge pullovers 55×15, 70×10

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

Run 2miles easy pace

[Mike Rinderle]

10 hours ago, Andrew Dube said:

Monday April 29, 2019

A1 Jefferson curl 40×1min×3

A2 toes to bar R7×8, R8×8, R9×7

Front splits 3:30/side 

Wrestler's bridge pullovers 55×15, 70×10

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

Run 2miles easy pace

An easy pace for me is a slow walk... with a rest break... or two.   

You coming to NAGS this year Dube?

[Andrew Dube]

3 hours ago, Mike Rinderle said:

An easy pace for me is a slow walk... with a rest break... or two.   

You coming to NAGS this year Dube?

Easy pace for me means that I walk up the hills. And no I am not planning to attend NAGS this year. I want to focus on strongman contests this summer. My summer is looking really full already with a few contests, two camping trips with the family and I need to re shingle my roof at some point haha. The only other grip contest I'm 100% planning to attend this year is Legends.

[Mike Rinderle]

20 minutes ago, Andrew Dube said:

Easy pace for me means that I walk up the hills. And no I am not planning to attend NAGS this year. I want to focus on strongman contests this summer. My summer is looking really full already with a few contests, two camping trips with the family and I need to re shingle my roof at some point haha. The only other grip contest I'm 100% planning to attend this year is Legends.

You will be missed sir.

[Andrew Dube]

Tuesday April 30, 2019

A1 OHP 135×7,7,10

A2 pullups BW×7,7,10

B1 deadlift 360×7,7,10

B2 slim lever 10.5×7/7, 7/7, 10/10

Log press (push press) 180, 190, 200, 210×0, 205, 210×0

2.5" DB jerk 90×3/3, 110×1/1, 120×1/0×2, 110×1/1×3

Blob trainer load to 18" 27×2/2×8 every 2 min