Andrew Dube Posted February 26, 2020 Author Share Posted February 26, 2020 Tuesday February 25, 2020 deadlifts (straps, belt) 380x3x5 trapbar 12" (beltless) 365x8x3 A1 lateral lunges weight vest 50x4/4x3 A2 reverse lunges weight vest + 22kgx8/8x3 A3 glute ham BWx6x3 B1 getup to post 26kgx1/1x3 B2 scorpion reach 1/1x3 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted February 28, 2020 Author Share Posted February 28, 2020 Wednesday February 26, 2020 Drumming + Mobility + run 4k easy pace Thursday February 27, 2020 BUP 18kgx8/8x2 A1 log incline press 135×5,5,130×5, 135×5 A2 scap pulls BWx3x4 B1 landmine press 50×8/8×3 B2 crab reach 2/2x3 C1 pushups (4s eccentric) BWx15,15,12 C3 one arm rows 75x8/8x3 pause reverse flyes 5x10x2 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted February 29, 2020 Author Share Posted February 29, 2020 Saturday February 29, 2020 Technique deadlifts 280, 290, 300×1+1+1×3 Pause zercher squat 250×4×2, then no pause 260×4 A1 half kneeling KB press 26kg×8/8×3 A2 banded cable pulldown 30+yellow×15/15×3 B1 archer pushup BW×5/5×3 B2 band rows with pause green×10×3 B3 front steps 10×3 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 1, 2020 Author Share Posted March 1, 2020 (edited) Sunday March 1, 2020 AM grip training at Rob's Silver bullet max time: right 178, 171x2, left 146, 137x2 2" climber pinch up to 195, a few partial lifts at 197.5 then max holds 175x3 Axle 285×1×5 every 2min Blob50 band deloaded 1/1×5 43 blockweight +5×1/1, +10×1/1×2 +15×1/0×3 Little big horn up to 145×1/1 then max holds at 130×3 PM run 4km easy pace Edited March 1, 2020 by Andrew Dube 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 4, 2020 Author Share Posted March 4, 2020 Tuesday March 3, 2020 deadlifts (straps, belt) 380x4x3 trapbar 12" (beltless) 385x6, 395x6x2 A1 lateral lunges weight vest 50x4/4x3 A2 reverse lunges weight vest + 26kgx6/6×3 A3 glute ham BWx8x3 B1 getup to post 22kgx2/2x3 B2 scorpion reach 1/1x3 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 6, 2020 Author Share Posted March 6, 2020 Thursday March 5, 2020 BUP 18kgx6/6x2 A1 log incline press 140×4,5,5 A2 scap pulls BWx3x3 B1 landmine press 45×8/8×3 B2 crab reach 1/1x3 C1 pushups (4s eccentric) BWx16,16,18 C3 one arm rows 75x8/8x3 pause reverse flyes 5x10x2 Run 4km easy pace 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 8, 2020 Author Share Posted March 8, 2020 Saturday March 7, 2020 Technique deadlifts 280,300, 300×1+1×3 Pause zercher squat 270×3×2, then no pause and belt 300×3 A1 half kneeling KB press 26kg×8/8×3 A2 banded cable pulldown 35+yellow×10/10×3 B1 archer pushup BW×6/6×3 B2 band rows with pause green+red×10×3 B3 front steps 12×3 Wave unload 2×2 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 8, 2020 Author Share Posted March 8, 2020 Sunday March 8, 2020 AM Silver bullet max time: right 178, 171x2, left 151, 137x2 2.5" climber pinch up to 170 then max holds 150x3 Axle 290×1×5 every 2min Blob50 band deloaded 1/1×5 43 blockweight +10×1/1×5 2" jug up to 185 then max holds at 165×3 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 11, 2020 Author Share Posted March 11, 2020 Tuesday March 11, 2020 deadlifts (straps, no belt) 360x3, 365x3, 370x3 trapbar 12" (beltless) 405x5x2, (belt) 405×6 A1 lateral lunges weight vest 50x4/4x3 A2 reverse lunges weight vest + 26kgx6/6×3 A3 glute ham BWx8x3 B1 getup to post 26kgx2/2x3 B2 scorpion reach 1/1x3 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 13, 2020 Author Share Posted March 13, 2020 Wednesday March 11, 2020 Drumming, mobility, run 6km easy pace Thursday March 12, 2020 BUP 18kgx6/6x2 A1 log incline press 140×3, 150×3, 155×4 A2 scap pulls BWx3x3 B1 landmine press 50×6/6×3 B2 crab reach 1/1x3 C1 pushups (4s eccentric) BWx18×3 C3 one arm rows 70×6/6×3 D1 slim lever 8×10/10×2 D2 pause reverse flyes 5x10x2 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 15, 2020 Author Share Posted March 15, 2020 Sunday March 15, 2020 Technique deadlifts 300×1, 310×1, 320×1 Pause zercher squat starting from the floor 220×3×3 A1 half kneeling KB press 22kg×8/8×3 A2 banded cable pulldown 30+yellow×10/10×3 B1 archer pushup BW×8/8×3 B2 band rows with pause green+red×10×3 B3 front steps 12×3 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 18, 2020 Author Share Posted March 18, 2020 Tuesday March 17, 2020 Deadlift (straps, no belt) 325×5, 355×5, (belt) 355×10 Pause Zercher squat 235×5, 245×5, (no pause) 255×5 Trap bar 12" (no belt) 375×8×3 A1 reverse lunges 50lb vest + 26kg KB×8/8/×3 A2 glute ham raise BW×8×3 2 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted March 18, 2020 Share Posted March 18, 2020 You have inspired me to try some Zerchers in today's workout. I will thank you or hate you later. 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 18, 2020 Author Share Posted March 18, 2020 6 hours ago, Mike Rinderle said: You have inspired me to try some Zerchers in today's workout. I will thank you or hate you later. If you haven't done them yet I reccomend you use an axle for maximum biceps enjoyment. Personally I use my 2.375" axle. My coach started me on zerchers to avoid loading my spine directly while my nerve healed. And now I'm looking at a contest in Buffalo that has a max zercher from the floor event. 2 Quote Link to comment Share on other sites More sharing options...
Snaplight Posted March 18, 2020 Share Posted March 18, 2020 On 4/8/2018 at 4:48 PM, Andrew Dube said: Sunday April 8, 2018 Grip training at Robs with Gus and Colin. 2" climber pinch 162×3,5,7 Inch wrench 80×1/1×4 Moon top/ flask, alternating attempts, worked up to 28 and 75 Wrist roller 120×40"×each direction×2 Some arm wrestling with Gus and Rob. PM Farmers walks (19" pick) 195×40'+40'×5, every 2 minutes Does anyone happen to know what the weight of basic ' I ' beam is per meter or foot?? Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 18, 2020 Author Share Posted March 18, 2020 6 minutes ago, Snaplight said: Does anyone happen to know what the weight of basic ' I ' beam is per meter or foot?? https://www.google.com/amp/s/www.engineeringtoolbox.com/amp/american-standard-beams-d_1320.html Quote Link to comment Share on other sites More sharing options...
Snaplight Posted March 18, 2020 Share Posted March 18, 2020 Thank You Sir!! Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted March 19, 2020 Share Posted March 19, 2020 6 hours ago, Andrew Dube said: If you haven't done them yet I reccomend you use an axle for maximum biceps enjoyment. Personally I use my 2.375" axle. My coach started me on zerchers to avoid loading my spine directly while my nerve healed. And now I'm looking at a contest in Buffalo that has a max zercher from the floor event. Had to postpone til tomorrow. A mean game of basketball broke out with the 4yo. I've done them with an axle for extra fun before. Lol 1 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 19, 2020 Author Share Posted March 19, 2020 Thursday March 19, 2020 A1 BUP 18kg×6/6×2 A2 slim lever 9×8/8×2 B1 log Z press 110×6,6,8 B2 scap pulls 3sec pause BW×3×3 C1 pullups BW×2×3 C2 archer pushups BW×8/8×2, 6/6 C3 pushups BW×20,15,15 D1 trap bar floor press 120×10×3 D2 banded cable row 35+yellow×10/10×3 Pause reverse flyes 5x10x2 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted March 19, 2020 Share Posted March 19, 2020 On 3/18/2020 at 1:30 PM, Andrew Dube said: If you haven't done them yet I reccomend you use an axle for maximum biceps enjoyment. Personally I use my 2.375" axle. My coach started me on zerchers to avoid loading my spine directly while my nerve healed. And now I'm looking at a contest in Buffalo that has a max zercher from the floor event. Used a regular bar. Worked up to 275. That was painful enough. Lol 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 21, 2020 Author Share Posted March 21, 2020 Saturday March 21, 2020 Deadlifts EMOM 310×1×6 Log cleans EMOM 170×2×3 A1 kneeling log viper press 150×1×2 A2 crab reach 1/1×2 B1 TGU to post 22kgx2/2×3 B2 landmine press 45×8/8×3 C1 ring rows BW×8×3 C2 scorpion reach 1/1x3 C3 front steps ×10×3 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 22, 2020 Author Share Posted March 22, 2020 Sunday March 22, 2020 AM Run 4km easy pace PM Silver bullet max time: right 194, 178, 171 left 158, 148, 137 1.5" climber pinch work up to 185 then max holds 165×3 Axle deadlift 290×1×5 Blob trainer lift+5s hold 30×1/1×8 Anvil trainer work up to 135 then max holds 120×1/1×3 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 25, 2020 Author Share Posted March 25, 2020 Tuesday March 24, 2020 Deadlift (straps, no belt) 360x5, (belt) 380x3, 400x1 Pause Zercher squat 240×5, 270×3, (no pause) 290x3 Trap bar 12" (no belt) 385×8×3 A1 reverse lunges 50lb vest + 26kg KB×8/8/×3 A2 glute ham raise BW×8×3 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 26, 2020 Author Share Posted March 26, 2020 Thursday March 26, 2020 A1 BUP 18kg×6/6×2 A2 slim lever 10×6/6×2 B1 log Z press 115×6×2, 120×6 B2 scap pulls 3sec pause BW×3×3 C1 pullups BW×3×3 C2 archer pushups BW×8/8×3 C3 pushups BW×20,15,10 D1 trap bar floor press 130×8×3 D2 banded cable row 35+yellow×10/10×3 Pause reverse flyes 5x10x2 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted March 28, 2020 Author Share Posted March 28, 2020 Friday March 27, 2020 Run 4km with Adrian on his bike Mobility Front splits 3min/side + split squats Side splits 3min + cossack squats Saturday March 28, 2020 Deadlifts EMOM 320×1×6 Log cleans EMOM 190×2×3 A1 kneeling log viper press 160×2×2 A2 crab reach 1/1×2 B1 TGU to post 14kgx2/2×3 B2 landmine press 47.5×8/8×3 C1 ring rows BW×8×3 C2 scorpion reach 1/1x3 C3 front steps ×10×3 2 Quote Link to comment Share on other sites More sharing options...
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