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Andrew's backyard training and other randomness


Andrew Dube

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Thursday May 2, 2019

Bent press 95×1/1, 100×1/1, 105×1/1, 110×1/1, 115×1/1

Muscle up (rings) band assisted purple×3×5

A1 Jefferson curl 40×1min×3

A2 toes to bar R7×8, R8×8, R9×8

Front splits 3:30/side 

Wrestler's bridge pullovers 55×15, 70×12

B1 bridge pushups feet elevated 12"×10×3

B2 DB laterals 15×20×3

C1 superman squats (lvl1, 5" deficit) 7/7×3

C2 wrist roller 2.375" both directions 122.5×48"×3

C3 incline bench seated curls 20×15×3

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Friday May 3, 2019

I was supposed to go to my friend's farm and make a caber but he was too busy so instead: I ran to the park then searched for some fallen logs that were caber sized. Found a few but they were all rotten and only survived one toss. But it's a start. I tossed some small log pieces keg style then continued on my run to campus. There I ran around and practiced some basic parkour skills: vaults, balancing, crawling, wall climb ups, jumping, and landing. Before running home.

Saturday May 4, 2019

Traveled to Michigan for the steel bending and breaking championship with Adrian. I had only intended to spectate but Don wasn't going to let that happen and Adrian got along so well with his kids that I was able to participate fully. I'm planning to do a complete trip write up this week so I won't detail much here. But i did manage to go home with an incredibly sweet 3rd place trophy!

Sunday May 5, 2019

Squats 295×7,7,10

Farmer's walk 195×40'+40'×5 every 2min

Atlas stone to shoulder 215×1×10 every minute (alternate sides)

Yoke walk 440×40'+40'×3

Arm over arm sled pulls 40×100'×2

It was beautiful here today. The first really nice day of the year. I'm currently sunburned, stone kissed and covered in weird bruises. It's been a great weekend 😁

 

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1 hour ago, Andrew Dube said:

Friday May 3, 2019

I was supposed to go to my friend's farm and make a caber but he was too busy so instead: I ran to the park then searched for some fallen logs that were caber sized. Found a few but they were all rotten and only survived one toss. But it's a start. I tossed some small log pieces keg style then continued on my run to campus. There I ran around and practiced some basic parkour skills: vaults, balancing, crawling, wall climb ups, jumping, and landing. Before running home.

Saturday May 4, 2019

Traveled to Michigan for the steel bending and breaking championship with Adrian. I had only intended to spectate but Don wasn't going to let that happen and Adrian got along so well with his kids that I was able to participate fully. I'm planning to do a complete trip write up this week so I won't detail much here. But i did manage to go home with an incredibly sweet 3rd place trophy!

Sunday May 5, 2019

Squats 295×7,7,10

Farmer's walk 195×40'+40'×5 every 2min

Atlas stone to shoulder 215×1×10 every minute (alternate sides)

Yoke walk 440×40'+40'×3

Arm over arm sled pulls 40×100'×2

It was beautiful here today. The first really nice day of the year. I'm currently sunburned, stone kissed and covered in weird bruises. It's been a great weekend 😁

 

Your nuts to train that hard today! My body was beat, mowing the lawn was as physical as I got.

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On 5/5/2019 at 10:20 PM, Donc101 said:

Your nuts to train that hard today! My body was beat, mowing the lawn was as physical as I got.

Thanks Don, sometimes you gotta get it in no matter how you're feeling!

Monday May 6, 2019

I went up to my friends farm to change out our winter tires. While we were there he showed me some freshly felled trees. I picked out one that was 14' long and he cleaned the branches off for me. I gave it some good attempts but it was pretty rough and I never managed to turn it before needing to call it a night. I'll try to get back this weekend. 

 

 

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Tuesday May 7, 2019

A1 OHP 145×5,5,6

A2 pullups +22×5,5,8

B1 deadlift 380×5,5,8

B2 slim lever 11.5×5/5, 5/5, 8/7

Log viper press 160×2×10 EMOM

2.5" DB jerk 95×2×10 EMOM (alternate sides)

Sledgehammer swings 16×100

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Wednesday May 8, 2019

Superman squats (lvl1) 5" deficit×8/8×3

Goblet cossack squats 40×10×2

Run 6km easy pace

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Thursday May 9, 2019

DB complex: armbar+side plank+half kneeling bent press×3, 40×1/1, 60×1/1, 70×1/1, 75×1/1, 80×1/1

A1 close grip floor press 180×8×3

A2 Woolam rows 180×8×3

B1 Jefferson curl 40×1min×3

B2 toes to bar R7×8, R8×8, R9×8

Front splits 3:30/side 

Wrestler's bridge pullovers 55×20, 70×15

C1 bridge pushups feet elevated 12"×10, 12, 12

C2 DB lateral raises 15×20×3

10 weeks of fasting, ~15lbs difference 

 

IMG_20190509_210335.jpg

IMG_20190509_210217.jpg

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Saturday May 11, 2019

A1 squats 315×5,5,8

A2 grippers 20mm right 113×12×3, left 63×12×3

Trap bar 500×5×2

Tire flip (~500lb) 1min AMRAP 2 sets of 9

Loading Medley to 4 ft, atlas stone 170, keg 180, sandbag 200, 3 sets

Dinnie ring holds (single ring both sides) 250×5s, 275×5s, 300×5s, 200+35-40lb child max hold, ~15s

 

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Monday May 13, 2019

A1 Jefferson curl 40×1min×3

A2 toes to bar R7×10, R8×10, R9×8

Front splits 3:30/side 

Wrestler's bridge pullovers 55×20, 70×18

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

Run 4km easy pace

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Tuesday May 14, 2019

A1 OHP 155×3,3,4

A2 pullups +40×3,3,6

B1 deadlift 405×3,3,6

B2 slim lever 12×3/3, 3/3, 6/6

Log press 140×8,8,6+2+2+2 (30s rest pause)

2.5" DB jerk 85×8/8, 8/6 (rest between sides)

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Wednesday May 15, 2019

Went up to my friend's farm and cleaned up my caber a little bit with draw knife. Probably did about 20 throws only missing 3. Also brought some kettlebells to throw: 10kg, 14kg×2, 18kg. Five sets with the bells.

 

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Thursday May 16, 2019

A1 bench press 250×3,3,4

A2 Woolam rows 250×3,3,6

B1 OHP with band suspended weights 45+60×10×2

B2 arm over arm sled pull 50×100'×2

C1 Jefferson curl 40×1min×3

C2 toes to bar R7×10, R8×10×2

Front splits 3:30/side 

Wrestler's bridge pullovers 55×20, 70×15

D1 bridge pushups feet elevated 12"×12, 15

D2 DB lateral raises 15×20×2

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Saturday May 19, 2019

Squats 335×3×3

Axle rack pull 18" work up to 535, miss at 550 then 475×5

Farmers walk 200×40'+40', 220×40'40', 245×40'+40'

Yoke walk 440×40'40', 540×40'+40', 580×40'40' one drop 

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Sunday May 19, 2019

A1 banded log press 110+yellow×5×3

A2 pullups (CTB) BW×5×3

B1 ring pushup BW×15×2

B2 reverse curl 65×15×2

C1 triceps pushdown 50×20×2

C2 bottoms up KB hammer curls 10kg×20×2

Sledgehammer swings 16×100

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Monday May 20, 2019

AM

Gus came over for some light grip.

2" climber pinch 158×5s×4, 133×10s×3

Old faded deck of bikes tear, then half deck (27cards) into eights 

PM

Assault bike 20min moderate pace 245cal 

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Tuesday May 21, 2019

After farting around with some presses and deadlifts at too high of an intensity, for a week that I'm cutting carbs, I got my head straightened out and got some work done.

A1 OHP 115×5×3

A2 deadlifts 315×5×3

Log viper press 165×2×7 EMOM

2.5" DB jerk 100×2×6 EMOM alternating sides

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Wednesday May 22, 2019

Squats with dangly bits (what I'll be calling band suspended weights from now on) 120+140×5×2

Bent press 95×1/1×3

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On 5/22/2019 at 7:37 PM, Andrew Dube said:

Wednesday May 22, 2019

Squats with dangly bits (what I'll be calling band suspended weights from now on) 120+140×5×2

Bent press 95×1/1×3

Umm... you should just continue to call them squats w/ dangly bits.

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Saturday May 25, 2019

Kingston Scottish Festival 

My brother lives in Kingston and I drove up Friday and spent the night. My wife, kids, dad, and step mom came up Saturday morning but unfortunately missed the contest and I have no videos. This was both an open weight contest as well as a CAASA partnered event with the opportunity to score points towards provincials in respective weight classes. I had spent the week cutting weight to get to 90kg and successfully weighed in at 197.2. The girl who was scorekeeping confessed she thought I was there to volunteer when I arrived but "then I saw you weigh in, and now I get it". I think that's the nicest compliment I've ever received haha!

Stone press 200lbs: this was a very long, flat and sharp rock that proved to be strangely unbalanced. I tried to push press it several times getting my left arm locked out but not the right. Zero, overhead continues to be my biggest weakness. I watched in awe as several competitors strict pressed it like pistons.

Dinnie ring hold: these were a custom replica with a skinny oval ring and big round ring that seemed larger than the Ironmind R ring I trained with. The pick height on these was quite low probably 9" and 12" respectively. I was looking forward to this event feeling it would be a good equalizer with the bigger competitors however I found out that they were going to allow straps (including figure 8). Reasoning that it was equivalent to a car deadlift hold and it was a back endurance event not grip. Okay at least I brought my straps. Seeing as I was in last place I got to go first. After about 30s I began to shake and I wondered if I would pass out and if I had rehydrated enough, etc. I heard 1min and hung on a bit longer feeling a significant pull on my left bicep and set them down. 66sec. To my surprise most competitors didn't make it past 30s andei wound up with the event win! I guess I'm pretty good at suffering. 

Weights over 14' bar: in order 20lb keg, 25lb plate chained to a handle, 30lb mini keg, 35lb KB. I watched everyone before me start way to close to the bar and throw it directly into it. Also everyone seemed to be in no rush. Unfortunately I rushed too much and fitting a full size keg between your legs is a little more nuanced than a kettlebell. I also threw the keg into the bar though at the top of its arc rather than straight up. I figured it out and the next two objects were launched from their start positions. The KB proved to be too heavy to throw without moving a bit closer to the bar and it too hit. I quickly recovered and managed to finish with the fasted time but it didn't last long as the next group of competitors picked up the pace and made no mistakes. 

Loading medley: 180lb atlas stone, 200lb keg, 220 field stone to a 5' platform. This was supposed to be a 4' platform but in classic strongman fashion it was a foot higher on comp day. Objects started 10' away. I shouldered the atlas stone before moving (a technique most adopted after my run), loaded the keg quickly the attacked the stone. It was diamond shaped and I had placed it before hand to pick it like a husafel which worked really well but when I went to load it I kept catching the bottom point on the platform. I popped it up and changed my trip to shove it over the edge with the fastest time. A time that would only be beaten in the final run by Gilles who was in first place, the defending contest champion, and the promoter. 

Caber toss: this was a wild card event as most had never tossed a caber. The caber was only 10' and 8" diameter with no taper, about 90lbs. We only had one throw for distance measured from the tip of the caber perpendicular to the line. A throw must turn and land between 10 and 2 o'clock. I expected the caber to be very heavy because it was so much thicker than the tree I had trained with but I forgot how much water wood can hold and the caber felt so light when I picked it. I secured a nice high grip and had a great throw while the crowd erupting in cheering. I was the first person to turn the caber that day. Unfortunately so did the three athletes after me and they all threw it further.

In the end I placed 4th overall and 1st in my weight class though there were no other middle weights. Still I had to make weight (it was close) and it will give me points towards provincials. 

The whole contest was wrapped up in 90min, just as my family arrived on Kingston so I told them to hear to my brothers. I stayed behind to help take everything down and just as the truck was loaded the skys opened up! We spent the rest of the weekend in Kingston, mostly keeping my pancreas busy, enjoying unrestricted eating before I need to get ready for the Toronto pro show next weekend. I'm glad I'm not too beat up because it's going to be heavy by comparison.

Sunday May 26, 2019

Quick hotel workout:

DB curl + press×5/5 every 5lbs from 25 to 50 then back down, last set 10/10

60 reps each arm in less than 5min, great pump, I'd do this again 

 

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Sounds like an awesome day Dube!  Way to hold your own amongst the fatty boombalatties!  Did the Dinnies end up hurting your biceps or was it just a random pop?

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2 hours ago, Mike Rinderle said:

Sounds like an awesome day Dube!  Way to hold your own amongst the fatty boombalatties!  Did the Dinnies end up hurting your biceps or was it just a random pop?

Thanks Mike! It was a really fun contest! My bicep is fine, it didn't pop, I was just really feeling the stretch. It was my rear arm and may have been a bit supinated though it was definitely straight. I forgot to mention the Dinnie handles were loaded to 250/ hand before anyone thinks I was holding 700+ for over a minute!

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Sounds like some real challenging events. Nice job Dube, especially with that hold! Must have been tough.

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21 hours ago, Donc101 said:

Sounds like some real challenging events. Nice job Dube, especially with that hold! Must have been tough.

Thanks Don! The hold was tough especially because I was first and had no idea what kind of time would be competitive!

 

Monday May 27, 2019

Had the oppurtuniity to get some stones from my coworkers farm so headed up after work and spent an hour rolling, flipping, lifting and carrying stones out of piles, marshes, and up hills. Settled on two stones to bring home. A roundish stone I estimate ~250 and a pyramid shaped stone I think is north of 300 but I'll try to get them weighed tonight.

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Tuesday May 28, 2019

A1 bench press 200×5×3

A2 BOR 200×5×3

B1 OHP with dangly bits 45+60×10×2

B2 arm over arm sled pulls 50×100'×2

C1 triceps pushdown 35+red band×20×2

C2 EZ curl 65×15×2

 

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Thursday May 30, 2019

Squats with dangly bits 120+140×4×3

Bent press 95×1/1, 100×1/1, 105×1/1

A1 Jefferson curl 40×1min×2

A2 toes to bar R7×10×2

Front splits 3:30/side 

Bridge feet elevated 12"×1min×2

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