Andrew's backyard training and other randomness

[Andrew Dube]

Thursday June 25, 2020

Log C+J 185×3, 195×2, 205×1, 215×1, 225 miss, 220×1

Log strict press 155×3 145×7

A1 archer pushup 8/8×3

A2 log rows 180×8×3

A3 side kick throughs 3/3×3

B1 DB rows 80×12/12×2

B2 triceps pushdown 35+yellow×18×2

[Andrew Dube]

Saturday June 27, 2020

Block pulls 15" (straps, belt) 415×4, 435×2, 450×6

Axle push press 160×5,6,6

Farmers 30' + tire flip 500×6 flips

4 rounds: 250, 260, 270, 280

Atlas stones over yoke (53") 275×2,2, 250×5

Sunday June 29, 2020

A1 slim lever 10×5/5×3

A2 tuck sit to shoulder stand ×2×3

B1 log C+J 170×1×5

B2 axle deadlift 310×1×5

C1 lateral apes 100'×2

C2 standing rope pulls 50×100'×2

D1 blob trainer 28×1/1×3×3

D2 incline bench hammer DB curls 20×12×3

E1 5 tens "blockweight" 1/1×3

E2 cable rows (softball grip) 30+yellow×10/10×3

[anwnate]

Saw this and thought of you.  1500lb tire for $50.  Heck...they even help load them. 

https://southjersey.craigslist.org/hab/d/sledgehammer-training-crossfit-tires/7137979618.html

[Andrew Dube]

2 hours ago, anwnate said:

Saw this and thought of you.  1500lb tire for $50.  Heck...they even help load them. 

https://southjersey.craigslist.org/hab/d/sledgehammer-training-crossfit-tires/7137979618.html

If I lived closer I'd definitely grab one or two of those!

[anwnate]

31 minutes ago, Andrew Dube said:

If I lived closer I'd definitely grab one or two of those!

If...for some bizarre reason, you know you are going to be in my area down the road(with a truck)...I'll grab em and stick in my back yard.  

[Andrew Dube]

20 hours ago, anwnate said:

If...for some bizarre reason, you know you are going to be in my area down the road(with a truck)...I'll grab em and stick in my back yard.  

Thank you, thats wonderfully kind but I dont expect I'll be in your area anytime soon! One of the fun things about strongman and grip is that when people know you like to play with odd toys they tend to remember when they see them in ditches and scrap piles!

[Andrew Dube]

Thursday July 2, 2020

Log C+J 205×1×3

A1 archer pushup BW×6×3

A2 log rows 160×8×3

A3 side kick through 3/3×3

B1 one arm DB rows 80×8/8×2

B2 triceps pushdown 35+yellow×12×2

[anwnate]

Ok...I googled Archer pushups.  Why do you do them/what are you specifically working on doing them?  Just curious...they are new to me obv.

[Andrew Dube]

On 7/3/2020 at 11:07 PM, anwnate said:

Ok...I googled Archer pushups.  Why do you do them/what are you specifically working on doing them?  Just curious...they are new to me obv.

My coach starting programming these for me. It's one of many exercises that have helped me recover from a pinched nerve in the fall that left my right side severely weakened. One of the suspected contributing factors is overactive traps, tending to take over my lazy lats. A lot of my training over the past several months has been focused on keeping my traps down and activating my lats properly. Unilateral movements like the archer pushups are really useful for identifying left right imbalances too. We've been doing lots of one arm press and row variations too. 

[Andrew Dube]

Saturday July 4, 2020

Deadlifts 335x5x3

SSB pause squats 245x3x3

A1 Axle clean and push press 140x5x3

A2 pullups pause at top BWx8x3

 

Sunday July 5, 2020

A1 log C+J 170x1x3

A2 axle deadlift 3sec hold at lockout 260x1x3

Easy run, now with both boys on their bikes. Still getting these in at least once a week though not always logged. Also we tend to spend more time exploring in the park than actually running. 

 

Tuesday July 7, 2020

New training block starts today

Deadlifts (straps, no belt) 370x5, (belt) 400x3, 415x3

A1 Squats high bar (pause) 245x5 (belt) 255x5 (no pause) 255x8

A2 scorpion reach 1/1x3

B1 pike HSPU x8x3

B2 RFESS 26kgX8/8X3

C1 archer pushups 8/8x2

C2 single leg RDL 26kgx6/6x2

Contest I've been training for Aug 8 was cancelled today. Nothing else on the horizon. It might be time to start bulking. 

[Andrew Dube]

Thursday July 9, 2020

Log C+J (one clean) 200×2, 205×2, 210×4

Just got some 5mm elbow sleeves, first time trying sleeves. Definitely felt springy-er. Probably all future jerk work will be in sleeves. 

A1 log strict press 145×5, 135×10

A2 log rows 190×8×2

B1 pullups (pause at top) BW×8×3

B2 crab reach 1/1×3

B3 DB row 85×6/6×3

Farmers walk 215×30'+30'×4 EMOM

C1 jumping side kick through 1/1×2×3

C2 front steps 1/1×2×3

 

[Andrew Dube]

Saturday July 11, 2020

Block pulls (straps, no belt) 405×3 (belt) 435×3, 465×3

Axle push press (one clean) 160×6×3

Yoke + sandbag carry 490×30'+200×30'×4

Atlas stones over yoke at 50" 275×2×2, 250×5

 

Sunday  July 12, 2020

A1 slim lever 8.5×8×3

A2 pike press to headstand ×5×3

B1 log C+J 170×1×5

B2 axle deadlift 290×2×5

C1 lateral apes 100'×2

C2 standing rope pull 50×100'×2

5 tens "blockweight" 1/1×10 EMOM

Banded curls × one set to failure 

Bike run with the boys

[Andrew Dube]

Tuesday July 14, 2020

Deadlifts (straps, no belt) 380x4 (belt) 415x2, 425×2

A1 Squats high bar (pause) 250x5 (belt) 255x5 (no pause) 260x8

A2 scorpion reach 1/1x3

B1 pike HSPU x8,6,5

B2 RFESS 70×10/10×3

C1 archer pushups 8/8x2

C2 single leg RDL 26kgx6/6x2

[Andrew Dube]

Thursday July 16, 2020

Log C+J (one clean) 200×2, 210×2, 215×4

A1 log strict press 155×4, 145×7

A2 log rows 200×10×2

B1 pullups (pause at top and bottom) BW×6×3

B2 crab reach 1/1×3

B3 DB row 85×8/8×3

Farmers walk 225×30'+30'×4 EMOM

C1 jumping side kick through 1/1×3×3

C2 front steps 1/1×3×3

[Andrew Dube]

Saturday July 18, 2020

Block pulls (straps, belt) 405×4, 425×3, 445×2

Axle push press (one clean) 160×8×3

Yoke + sandbag carry 520×30'+265×30', 540×30'+265×30'

Atlas stones over yoke at 50" 275×3×3

 

Sunday July 19, 2020

A1 slim lever 10×5×3

A2 pike press to headstand ×5×3

B1 log C+J 170×1×5

B2 axle deadlift 295×2×5

C1 lateral apes 100'×2

C2 standing rope pull 50×100'×2

5 tens "blockweight" 1/1×10 EMOM 

Banded curls × one set to failure 

[Andrew Dube]

Tuesday July 21, 2020

Deadlifts (straps, belt) 405×1, 435×1, 450×1, 470×1

435 and up are all post injury and /or BW PRs

A1 Squats high bar (pause) 250x5 (belt) 260x5 (no pause) 265x8

A2 scorpion reach 1/1x3

B1 pike HSPU x8,7,6

B2 RFESS 70×10/10×3

C1 archer pushups 8/8x2

C2 single leg RDL 26kgx6/6x2

[Andrew Dube]

Tuesday August 5, 2020

Deadlift (straps, no belt) 350×7, 370×5, 390×3

Squat (pause, no belt) 235×5 (belt) 250×5 (no pause) 265×8

A1 reverse lunges 18kg+22kg×8/8×3

A2 T handle swings 70×15×3

B1 jumping side kick throughs 2/2×3

B2 front kick throughs 2/2×3

Back after a small break due to a neck strain including a long weekend at the cottage. I've been back at work full time for two weeks. Reading habit is well established now and last week I finished off Natural Born Heroes. I'm currently 100 pages into a reread of Brave New World. 

[Andrew Dube]

Thursday August 6, 2020

Log C+J 195×1×2, 200×2×2, 205×3×2

A1 OHP 135×7,7,6

A2 pullups (pause at top and bottom) BW×5×3

Farmers walk 245×30'+30'×3

B1 DB rows 80×10×3

B2 beast reach 1/1×3

B3 scorpion reach 1/1x3 

Everything feels heavy this week.

[Andrew Dube]

Saturday August 8, 2020

Block pulls 18" (straps, belt) 420×6, 450×5, 470×3 (attempted 4)

Axle push press + CDB jerk 180×2+100×1/1×3

Sandbag carry + reverse sled drag 200×60'+50-70×60'×4 (adding weight to the sled each round trying to stay under 10s)

Atlas stones over yoke at 50" 250×5×3

[Andrew Dube]

Sunday August 9, 2020

A1 slim lever 9×8/8×3

A2 shoulder stand 20s×3

Handstand practice 5min 

B1 log C+J 175×1×5

B2 axle deadlift and hold 280×8s×5

C1 cheatish ez curls 115×8×2

C2 standing rope pulls 50×100'×2

C3 pause reverse flyes 5×20×2

5 tens "blockweight" 1/1×10 EMOM 

D1 cable rows (softball grip) 35+yellow×20/20, 15/15

D2 alternating hammer curls 30×1/1×10×2

[Andrew Dube]

Tuesday August 11, 2020

Deadlift (straps, no belt) 360×6, 385×4, 405×2

Squat (pause, no belt) 255×5 (belt) 265×4 (no pause) 275×7

A1 reverse lunges 18kg+22kg×10/10×3

A2 T handle swings 70×15×3

B1 jumping side kick throughs 2/2×3

B2 front kick throughs 2/2×3

[Andrew Dube]

Thursday August 13, 2020

Log C+J 200×2, 210×2, 215×3, 215×1

A1 OHP 135×8,7,7

A2 pullups (pause at top and bottom) BW×8×3

Farmers walk 265×30', 275×30', 285×30', 265×30'

B1 DB rows 85×8/8×3

B2 beast reach 1/1×3

B3 scorpion reach 1/1x3 

[Andrew Dube]

Saturday August 15, 2020

Block pulls 18" (straps, belt) 435×5, 455×4, 475×3 

Axle push press + CDB jerk 170×3+90×2/2×3

Sandbag carry + reverse sled drag 265×60'+100×60'×2 

Failed to pick the bag for a 3rd then really struggled to put it away. 

Atlas stones over yoke at 53" failed twice with 275 and called it a day. 

[Andrew Dube]

Tuesday August 18, 2020

Deadlift (straps, no belt) 375×5 (belt) 400×3, 420×7

SSB Squat (pause, no belt) 265×3 (belt) 280×3 (no pause) 295×3

A1 reverse lunges 22kg+22kg×10/10×3

A2 T handle swings 70×15×3

B1 jumping side kick throughs 2/2×3

B2 front kick throughs 2/2×3

 

Thursday August 20, 2020

Log C+J 200×2, 210×2, 220×3, 220×1

A1 OHP 140×7,6,5

A2 pullups (pause at top and bottom) BW×8×3

Farmers walk 255×30'+30'×3

B1 DB rows 90×6/6×3

B2 beast reach 1/1×3

B3 scorpion reach 1/1x3 

[Andrew Dube]

Saturday August 22, 2020

Block pulls 18" (straps, belt) 445×4, 465×2, 485×2

Axle push press + CDB jerk 185×2+105×1/1×3

Sandbag carry + reverse sled drag 200×30'+265×30'+125×30'×2 

Atlas stones over yoke at 53" failed with 275 for two sets then failed at 250

Second week in a row zeroing my stone sets. Not sure if it's the sandbag work, the block pulls or the farmers walks on Thursday. Training has really hit a wall since being back at work. Not feeling very motivated after all my contests were cancelled either.