Andrew Dube Posted July 17, 2019 Author Share Posted July 17, 2019 Wednesday July 17, 2019 A1 sumo deadlift 430×3×3 A2 double slim lever 24×3×3 B1 RDL 230×8×2 B2 wrist roller 2.375" both directions 110×48"×2 Blob trainer load to 18" 29×3×16 EMOM alternating hands Hill sprints ~50m×5 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted July 18, 2019 Author Share Posted July 18, 2019 Thursday July 18, 2019 Axle clean and jerk, trying a slightly different technique. Lots of practice (10+ each) with 110, 130 and 150 Axle jerks out of the rack 180×3×3 A1 OHP with dangly bits 50+60×10×2 A2 arm over arm sled pulls 50×100'×2 A2 banded chest flyes purple×15/15×2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted July 19, 2019 Author Share Posted July 19, 2019 Friday July 19, 2019 A1 Jefferson curl 35×1min×3 A2 toes to bar R7×10×3 Front splits 3:30/side Bridge feet elevated 12"×1min×3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted July 20, 2019 Author Share Posted July 20, 2019 Saturday July 20, 2019 A1 banded trap bar 12" 435+100×2×3 A2 depth jump 24" to hurdle 28" to precision landing 113" from hurdle 3×3 Farmers walks 40'+40'×195, 220, 245 Sandbag to shoulder 200×1min AMRAP×2: 5,5 Tire flip 500×20 B1 glute ham raise band assisted purple×15×2 B2 pistol squat strap assisted BW×10/10×2 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted July 21, 2019 Author Share Posted July 21, 2019 Sunday July 21, 2019 AM with Gus A1 one arm BB press 60×1/1+2/2+3/3×3 A2 pullup +40×3×3 B1 axle rows 160×10×2 B2 ring dips+support hold BW×8+10s×2 C1 2" climber pinch 165×max hold×3 C2 shoulder external rotation drop set 15,10,8×10+10+10×3 Blob trainer load to 18" 30×2×16 EMOM alternating hands D1 arm over arm sled pulls 50×100'×2 D2 sledgehammer swings 16×60×2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted July 25, 2019 Author Share Posted July 25, 2019 Wednesday July 24, 2019 A1 sumo deadlift 380×8×3 A2 double slim lever 20×8×3 Blob trainer load to 18"+ pistol box squat 29×3×16+BW×3×16 EMOM alternating hands and legs B1 RDL 250×10×3 B2 wrist roller 2.375" both directions 120×48"×3 Hill sprints 50m×5 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted July 25, 2019 Author Share Posted July 25, 2019 Thursday July 25, 2019 Ring muscle up band assisted purple×5, yellow×3,4,4 A1 one arm BB press 60×1/1+2/2+3/3×5 A2 pullups +40×3×5 Handstand freestanding attempts then 1min hold facing wall Run 2miles moderate pace with Adrian on his bike Decided today that I will not be attending strongman provincials at the end of August. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted July 27, 2019 Author Share Posted July 27, 2019 Saturday July 27, 2019 A1 banded trap bar 350+100×8×3 A2 depth jump to double hurdle to precision landing ×2×3 Tire flip 700×3×4 Farmers walks 200×40'+40'×5 every 2min Sandbag squats 100×20×2 B1 glute ham raise band assisted purple×15×2 B2 pistol squat strap assisted BW×12/12×2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted July 28, 2019 Author Share Posted July 28, 2019 Sunday July 28, 2019 AM training with Gus A1 banded log press 115+yellow×5×3 A2 axle rack pulls 250×10×3 B1 ring muscle up band assisted yellow×2,2,2,3,3 B2 2"climber pinch 165×max holds×5 C1 one arm BB press 60×2/2+2/2+3/3×3 C2 pullups +40×4×3 D1 false grip hangs feet on ground×20s×2 D2 shoulder external rotation drop set 15,10,8×10+10+10×2 Blob trainer load to 18" 29×3×16 EMOM alternating hands E1 floor press 185×10×2 E2 arm over arm sled pulls 60×100'×2 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted July 31, 2019 Author Share Posted July 31, 2019 Monday July 29, 2019 Run 4km easy pace with Adrian on his bike Tuesday July 30, 2019 A1 log press 175x5,5,4 A2 grippers (20mm) right 124x7,8,6 left 93x7,9,8 A3 elbow levers reverse hypers BWx10x3 B1 one arm BB press 60x2/2+2/2+3/3x4 B2 pullups +40x4x4 C1 jefferson curl 40x1minx3 C2 toes to bar R7x10, R8x10x2 D1 Bridge pushups feet elevated 12"x12,15 D2 wrestlers bridge pullovers 50x20x2 D3 DB lateral raise 15x20x2 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 1, 2019 Author Share Posted August 1, 2019 Wednesday July 31, 2019 A1 sumo deadlift 410×5×3 A2 double slim lever 23×5×3 Blob trainer load to 18"+ pistol box squat 31×3×16+BW×3×16 EMOM alternating hands and legs B1 RDL 260×10×3 B2 wrist roller 2.375" both directions 130×48"×3 Hill sprints 50m×5 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 2, 2019 Author Share Posted August 2, 2019 Thursday Aug 1, 2019 Ring muscle up band assisted yellow×2,3,4,5 A1 one arm BB press 60×2/2+2/2+3/3×5 A2 pullups +40×4×5 Handstand freestanding practice then holds facing wall 45s×2 Run long way to work >1mile to pick up my bike with Adrian on his 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 4, 2019 Author Share Posted August 4, 2019 (edited) Saturday August 3 2019 A1 banded trap bar 12" 390+100×5×3 A2 depth jump 28" to hurdle to precision landing 32×3×3 Yoke 40' run to sandbag, carry, load, repeat 440+200+440+200×2 10min rest between rounds This is killer would highly recommend Atlas stones over yoke 50" 250×5×3 B1 Jefferson curl 40×1min×3 B2 toes to bar R7×10, R8×8, R9×8 Front splits 3:30/side Bridge feet elevated 12×1min×3 C1 glute ham raise band assisted purple×15×2 C2 pistol squat strap assisted BW×15×2 Edited August 5, 2019 by Andrew Dube Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 5, 2019 Author Share Posted August 5, 2019 Sunday August 4, 2019 AM training with Gus A1 one arm BB press 60×2/2+3/3+3/3×3 A2 pullups +40×5×3 B1 banded log press 115+yellow×6×3 B2 axle rack pulls 260×10×3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 7, 2019 Author Share Posted August 7, 2019 (edited) Tuesday August 6, 2019 A1 log press 190×2×3 A2 grippers (20mm) right 137×2,1,1 left 113×2,1,1 A3 elbow levers reverse hypers BWx10x3 B1 one arm BB press 60x2/2+3/3+3/3x4 B2 pullups +40x5x4 C1 jefferson curl 40x1minx3 C2 toes to bar R7x10, R8x10, R9×8 Front splits 3:30/side T spine + wrist stretching D1 Bridge pushups feet elevated 12"x15×2 D2 wrestlers bridge pullovers 55x20x2 D3 DB lateral raise 15x20x2 Edited August 7, 2019 by Andrew Dube 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted August 7, 2019 Share Posted August 7, 2019 (edited) 1 hour ago, Andrew Dube said: Tuesday August 6, 2019 A1 log press 190×2×3 A2 grippers (20mm) right 137×2,1,1 left 113×2,1,1 A3 elbow levers reverse hypers BWx10x3 B1 one arm BB press 60x2/2+3/3+3/3x4 B2 pullups +40x5x4 C1 jefferson curl 40x1minx3 C2 toes to bar R7x10, R8x10, R9×8 Front splits 3:30/side T spine + wrist stretching D1 Bridge pushups feet elevated 12"x15×2 D2 wrestlers bridge pullovers 55x20x2 D3 DB lateral raise 15x20x2 I get my weekly cardio reading one day of your log. Great stuff Dube! Edited August 7, 2019 by Mike Rinderle 1 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 7, 2019 Author Share Posted August 7, 2019 20 hours ago, Mike Rinderle said: I get my weekly cardio reading one day of your log. Great stuff Dube! Glad I can help Mike! 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 8, 2019 Author Share Posted August 8, 2019 Wednesday August 7, 2019 A1 sumo deadlift 440×2×3 A2 double slim lever 26×2×3 Blob trainer load to 18"+ pistol box squat 32×3×16+BW×3×16 EMOM alternating hands and legs B1 RDL 270×10×3 B2 wrist roller 2.375" both directions 140×48"×3 Hill sprints 70m×4 Cool down run with Adrian on his bike ~2miles Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 11, 2019 Author Share Posted August 11, 2019 (edited) Friday August 9, 2019 Participated in my first highland games competition. Was supposed to do a day of training on Thursday but messed up the dates and missed it. Got a brief rundown before each event. Main goal was to get my hands on the implements and learn enough that I can practice the right things. Gus came out to watch for the morning. He casually palmed one of the braemer stones to some excited whispers . He seems pretty keen to try out the throws too! I managed to place 3rd out of 12 though this was really a mock competition to go with the training day and I believe all but one were touching the implements for the first time. My best throws of the day were: Light hammer: 68' Open stone: 29' 1" Heavy weight for distance: 18' 5" Light weight for distance: 36' 2" Weight over bar: 9' Caber: 11:30 Sheaf: 16' 6" Hammer and caber are my favorite events. The heavy weight for distance was the most challenging for me. And the two vertical throws also need alot of refining as more height was there but not the accuracy. Sunday August 11, 2019 AM training with Gus and Rob A1 banded log press 115+yellow×7×3 A2 axle rack pulls 270×10×3 B1 Glass bar 2" holds 175-190×max holds×5 B2 ring muscle up band assisted yellow×4×5 C1 one arm BB press 60×3/3+3/3+3/3×3 C2 pullups +40×6×3 D1 false grip hangs on bar BW×20s×3 D2 handstand facing wall 45s×3 D3 shoulder external rotation drop set 15,10,8×10+10+10×3 Blob trainer load to 18" 33×2/2×8 EMOM Edited August 11, 2019 by Andrew Dube 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 14, 2019 Author Share Posted August 14, 2019 (edited) Monday August 12, 2019 Run 4km easy pace with Adrian on his bike Tuesday August 13, 2019 A1 log press 160×8×3 A2 grippers (20mm) right 113×18,17,17 left 84×18×3 A3 elbow levers reverse hypers BWx10x3 B1 one arm BB press 60x3/3+3/3+3/3x4 B2 pullups +40x6x4 C1 jefferson curl 40x1minx3 C2 toes to bar R7x10, R8x10, R9×9 Front splits 3:30/side T spine + wrist stretching D1 Bridge pushups feet elevated 12"x16×2 D2 wrestlers bridge pullovers 60x20x2 D3 DB lateral raise 15x15x2 5sec hold every 5 reps Edited August 14, 2019 by Andrew Dube Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 15, 2019 Author Share Posted August 15, 2019 Wednesday August 7, 2019 A1 sumo deadlift 400×8×3 A2 double slim lever 21×8×3 Blob trainer load to 18"+ pistol box squat 33×3×16+30×2×16 EMOM alternating hands and legs B1 RDL 280×10×3 B2 wrist roller 2.375" both directions 145×48"×3 Wrist roller is starting to feel really heavy... Hill sprints 100m×3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 17, 2019 Author Share Posted August 17, 2019 Friday August 16, 2019 A1 banded trap bar 12" 370+100×8×3 A2 depth jump to hurdle to bounding to precision landing ×2×3 Tire flip 700×5×3 Farmers walk + sandbag carry + sled drag 195×40'+40'+200×80'+90×100', 245×40'+40'+300×60'+90×100' B1 one arm BB press 60×3/3+3/3+3/3×5 B2 pullups +40×6×5 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 20, 2019 Author Share Posted August 20, 2019 Sunday August 18, 2019 Cottage for the weekend. Went to the local gym and hit a bodybuilding style back workout. Supinated ez curl rows 6 sets Chest supported t bar rows 3 sets Wide neutral grip lat pulldown 3 sets Meadows row 2 sets Cable curls/ shoulder external rotation 3 sets Face pulls/ single arm preacher curl 2 sets Did not track weights. Used lots of drop sets, short rests. Just chasing the pump and enjoying the novelty of having machines and a rack of dumbbells. Monday August 19, 2019 AM Some KB juggling then bent a St Croix Polo 00, and failed to finish a Diamond Classic 1. I may do a strongman contest September 1 that includes a barehanded horseshoe bend. Hoping today is not reflective of my bending potential right now. The classic is usually a pretty easy shoe for me but I've probably only bent two other shoes in the last year. PM Back home: Run 4km moderate pace Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 21, 2019 Author Share Posted August 21, 2019 Tuesday August 20, 2019 A1 log press 175×5×3 A2 grippers (20mm) right 124×9×3 left 93×9×3 B1 one arm BB press 65x1/1+2/2+3/3x3 B2 pullups +45×3×3 C1 jefferson curl 40x1minx3 C2 toes to bar R7x10, R8x10, R9×10 Front splits 3:30/side T spine + wrist stretching D1 Bridge pushups feet elevated 12"x18×2 D2 wrestlers bridge pullovers 60x20x2 D3 DB lateral raise 15x15x2 5sec hold every 5 reps 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 21, 2019 Author Share Posted August 21, 2019 Wednesday August 21, 2019 A1 sumo deadlift 430×5×3 A2 double slim lever 24×5×3 Blob trainer load to 18"+ pistol box squat 34×3×16+30×3×16 EMOM alternating hands and legs B1 RDL 290×10×3 B2 wrist roller 2.375" both directions 150×48"×3 Hill sprints 70m×5 Quote Link to comment Share on other sites More sharing options...
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