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Andrew's backyard training and other randomness


Andrew Dube

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Saturday May 26, 2018

Depth jump (24") to hurdle (34") ×4×3

A1 squats 295×5,5,10

A2 grippers (20mm) right 138(filed)×2+hold×3, left 113×2+hold×3

Banded axle deadlifts (mixed grip) 330+bands×2×10 every 2min

Atlas stone shouldering 215×1×10 (alternate shoulders)

Farmers walks 195×40'+40'+40'+40'

Time: 40sec

B1 incline bench 55×12×3

B2 zerchet shrug 110×20×3

B3 lateral raises 15×15×3

 

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Tion Sunday May 27, 2018

Colin came over for some grip training. I was feeling pretty beat up from this week's volume and with NAGS next weekend I decided to keep it pretty light.

Light gripper set practice

Arm wrestling style banded pronation/supination ×20×3 each

Slim lever 8×5/5×5

Wrist roller 70×48"/each way×3

Light club swinging

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Tuesday May 29, 2018

Log press 190×1,1,4

A1 OHP 130×5×3

A2 pull ps +40×3×3

Easy 2mile run/walk

B1 Jefferson curl 25×1min×3

B2 toes to bar ×5×3

Front splits 3:30/side

C1 t spine stretching ×2

C2 banded shoulder dislocates ×10×2

Wrestlers bridge pullovers 50×20, 60×20

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Wednesday May 30, 2018

Bench press 245×1,1,5

Deadlift 385×1,1,5

Wrist and hip mobility then inspired by Jedd's memorial day Murph workout I did a half Murph minus the running.

A1 pullups bw×5×10

A2 pushups bw×10×10

A3 squats bw×15×10

Done every 2 minutes.

Last workout before NAGS!

 

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Monday June 4, 2018

Depth jump(24") to hurdle(18") to hurdle(24") to box jump(31") x3x3

Squats 330x1,1,3

Had hoped to get this in Sunday but I was too wiped from NAGS. I'm going to try and get a trip report written up today. Just changing weights for squats had my forearms screaming. 

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Tuesday June 5, 2018

A1 log press 165×5×3

A2 grippers (TNS) right 113×3×3, left 93×3×3

B1 OHP 125×8×3

B2 pull ups +35×4×3

Easy 2mile run. ~9min/mile, walking up hills.

Had planned more but was derailed by bedtime for the kids. Experimenting with a second gripper day. With NAGS over I'm going to reevaluate my current grip goals. 

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Wednesday June 6, 2018

Axle clean and jerk 180×1, 190×1, 200×1, 210×1, 190×2+1,1+2,1

First time cleaning 200 and felt there was more after 210 too. I'm interested in a strongman contest in August with a 220 axle so this is very encouraging.

A1 deadlifts 340×5×3

A2 2.5" climber pinch 143×5×3

Bottom start banded zercher squats 210+bands×2×10 evert 2 min

B1 snatched grip RDL using very pull 265×8×3

B2 slim lever 8×8/8×3

B3 TTK 2.5×10/10, 3.5×10/10, 4.5×10/10

KB snatch 26kg×2min×2min @ 20rpm switch hands every 10

Banded pronation / supination ×25/25×2/each

 

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Friday June 8, 2018

A1 bench press 215×5×3

A2 plyo pushup ×10×3

Banded log press 120+bands×3×8 every 2min

Band resisted pullups bw+band×3×8 every 2min

Some heavy bag work.

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Saturday June 9, 2018

Spent most of the afternoon with my brother (who has been working as an arborist for 3 months) dealing with a tree that came down in a storm and felling two others. Still wanted to get my lift in today to prevent doubling up tomorrow.

A1 squats 290×5×3

A2 grippers (MMS) right 124×5×3, left 93×5×3 5s hold on last rep of each set

Banded axle deadlifts 330+bands×2×10 every 2min

Atlas stones (with tacky) 250×3,2,2

First time trying tacky and it is awesome.  Can definitely add 50-100lbs to your stones. Unfortunately I lift my stones outside and of course rolling them on the ground caused them to pick up all kinds of dirt and leaves. Next time I'll figure out something to keep the mess to a minimum. 

 

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Sunday June 10, 2018

AM

Gus and Colin came over for some grip training. 

2.5" climber pinch, worked up to 65 both hands then 43+8 in chains×2×20 every minute (alternating hands each minute)

Slim lever 10×5/5×5

TTK 10×10×3

Wrist roller 100×40" each direction ×3

A1 banded pronation ×30/30×2

A2 banded supination ×30/30×2

B1 reverse curls 65×12×3

B2 banded triceps extentions ×15×3

PM

Easy 4km run with a friend. ~5min/km pace

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Tuesday June 12, 2018

A1 log press 185×3,3,6

A2 grippers (MMS set every rep) right 138×2×3, left 113×2×3

B1 chin ups +50×5, +45×5, +40×5

B2 OHP 125×9×3

Banded axle bench lockouts  (about the same distance as a floor press) 185+bands×3×8 every 2 min 

Yes I love this format and I'm trying it for everything!

2 mile run easy pace

C1 Jefferson curl 25×1min×2

C2 toes to bar ×10×2

D1 banded shoulder dislocates ×10×2

D2 t spine stretching on log

E1 wrestlers bridge pullovers 35×25, 55×24

E2 banded extensor work

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Wednesday June 13, 2018

axle clean and jerk 190×2+1, 1+2, 2+1, 1+2

A1 deadlifts 380×3,3,6

A2 some card tearing, some 60D reverse bends and a diamond classic #1 to 120° or so

Bottom start banded zercher squats 220+bands ×2×10 every 2min.

A bunch of gripper ratings.

It's been a while since I bent anything and a few weeks without tearing cards. Everything felt off tonight and I spent too much energy here. 

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Friday June 15, 2018

A1 bench press 245×3,3,8

A2 plyometric pushup ×10×3

Banded log press 125+bands×3×8 every 2 minutes

Finally finished my arm wrestling table (my brother made a beautiful cherry top at Christmas) so I played around with some banded pronation and supination on the table. Ill get some pictures soon. Not much time tonight so just the essentials. Going to be a busy weekend with friends visiting tomorrow and father's day Sunday. I have a couple quick welding projects too so we'll see what gets done.

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Saturday June 16, 2018

A1 squats 325×3,3,7

A2 grippers, filed gripper 8s hold + 3 speed closes MMS right 138+113×3×3, left 115+82×3×3

Banded axle deadlifts 335+bands×2×10 every 2min

I had some Agatsu kettlebell friends come down from Toronto to train. Spent 4+ hours taking them through strongman lifts, braced bending, grip and even some arm wrestling. Great visit but I am pooped! 

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Sunday June 17, 2018

Lots of arm wrestling this morning with Gus and an old friend Mike I know from BJJ who used to arm wrestle as well. Then: 

2.5" climber pinch right 72/ left 70, 45+8 in chains ×2×20 every minute switching hands

Wrist wrench wrist curls 35×15/15, 30×15/15, 25×15/15

TTK 5×20×3

A1 reverse curls 65×15×3

A2 banded triceps extension ×20×3

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Tuesday June 19, 2018

A1 log press 175×5,5,9

A2 grippers filed 8s hold+ 3 speed closes, right 138+113×3×3, left 115+86×3×3

B1 soft ball pullups +30×5×3

B2 OHP 125×10×3

Banded axle bench lockouts  (about the same distance as a floor press) 190+40 at lockout ×3×8 every 2 min 

2 mile run 

C1 Jefferson curl 25×1min×2

C2 toes to bar ×10×2

D1 banded shoulder dislocates ×10×2

D2 t spine stretching on log

E1 wrestlers bridge pullovers 45×20, 65×20

E2 banded extensor work/ wrist stretching 

Finally borrowed a luggage scale so I'll be recording the actual band tension I've been using.

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Wednesday June 20, 2018

Axle clean and jerk 195×2+1, 1+2, 2+1, 1+2

A1 deadlifts 360×5,5,10

A2 double slim lever 15×5,5,10

Banded zercher squats 230+50 at the top×2×10 every 2 min

B1 stone rows 115×20×2

B2 reverse flyes 15×20×2

Experimenting with some arm wrestling mvements tonight. Partial preacher curls, behind the back wrist curls with a 2 3/8 axle, banded pronation/supination on the table.

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Thursday June 21, 2018

2" climber pinch holds 158×5s, 5s, 7s

Blob trainer 31×1/1×20 in 10 minutes

TTK put some elastic bands on the end for 4 sets of 10

Friday June 22, 2018

A1 Bench press 230×5,5,10

A2 plyo pushup ×10×3

Banded log press 130+50 at top×3×8 every 2min

 

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Sunday June 24, 2018

AM

Went to Robs to train with him and Gus. Went over the events for Cross Canada contest. Top lifts all right hand (left was slightly worse):

Gold Bar 56, Moontop 26 ugh, 2" Crusher 170. 

Finally tried the Anaconda 4 I received. I lifted a pathetic 40lbs with my index finger off the device. The stretch with all my fingers on is too intense and I worry about straining my thumb. Gus and Rob loved the device and battled it out up to 86 or so. 

Also tried the 2" NN and got up to roughly 340 (based on plates + device+pin) which is about what my 2" axle is. My 2 3/8" NN is also about the same as my 2 3/8" axle

Got about 20 minutes of pulling with Gus. Some things starting to click here. 

PM

A1 squats 305x5,5,9

A2 grippers (MMS) right 137x3+holdx3, left 113x3+holdx3

banded axle deadlifts 340+100 at the top x2x10 every 2min

farmers walks 195x40'+40'+40'+40', 220x40'+40'+40'+40'

 

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Tuesday June 26, 2018

A1 log press 195×1,1,4

A2 silver bullet right 148×20s×3, left 124×20s×3

B1 pullups +40×3×3

B2 OHP 135×5×3

Banded axle bench lockouts  (about the same distance as a floor press) 200+40 at lockout ×2×10 every 2 min 

2 mile run 

C1 Jefferson curl 25×1min×2

C2 toes to bar ×10×2

D1 banded shoulder dislocates ×10×2

D2 t spine stretching on log

E1 wrestlers bridge pullovers 50×20, 70×20

E2 banded extensor work/ wrist stretching 

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Wednesday June 27, 2018

Axle clean and jerk 180-220 in 10lb jumps. 220 is comp weight. First time doing it. It wasn't pretty but this is a huge mental boost with lots of time before the contest.

A1 deadlifts 400×1,1,5

A2 double slim lever 20×1,1,5

Banded zercher squats 230+50×2×10 every 2 minutes

Chainsaw rope pulls 50×50', 75×50'

B1 banded ez curls 65+band×12×2

B2 wrist curls with 2.5" DB 30×15/15×2

Banded pronation and supination

 

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Thursday June 28, 2018

A1 agility ladder drills

A2 Wellington pinch holds 75x5-10secx3

blob trainer 33x1/1x10 in ten minutes

TTK elastic bandsx20x3

high rep neck work, 4 directions 

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Friday June 29, 2018

Bench press 255×1,1,5

Banded log press 130+50×2×10every 2min

Went to the park with Sascha and did some brachiating.

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Monday July 2, 2018

AM

Gus and Colin came over. Did some 2.5" climber pinch and silver bullet but mostly arm wrestling. Don't remember the details.

PM

Real quick between yard work and getting dinner with my parents:

A1 squats 340x1,1,3

A2 reverse curls 65x12x2

A3 banded triceps extension x20x2

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Tuesday July 3, 2018

A1 log press 170×5,5,5

A2 filed gripper hold + speed closes right 138×5s+113×3×3, left 115×5s+86×3×3

B1 pullups +30×4×3

B2 OHP 130×8×3

Rings turned out (RTO) pushup, Pretty vertical here, going to work my way down, 3 sets of 10

2 mile run 

C1 Jefferson curl 25×1min×3

C2 toes to bar ×10,8,8

D1 banded shoulder dislocates ×10×2

D2 t spine stretching on log

E1 wrestlers bridge pullovers 50×20, 65×20

E2 banded extensor work/ wrist stretching

Banded pronation / supination on the table

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