Rob McMurren Posted September 11, 2018 Share Posted September 11, 2018 I thought the prelift beer would get me the 62.5 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 11, 2018 Author Share Posted September 11, 2018 Tuesday September 11, 2018 A1 supinated rows 115×5, 165×5, 185×5, 205×5, 235×5 A2 triceps pushdown 50×5, 65×5, 70×5, 75×5, 80×5 B1 2 3/8" axle close grip bench 190×12, 170×15 B2 arm over arm sled pulls 50×100'×2 B3 alternating hammer curls 30×24×2 5 rounds every 3min: 10 burpees Reverse sled drag 150×20m Rest aprox 1min C1 standing ab wheel to a wall ×5×6 C2 DB lateral raise 30×5×6 Forward sled pull 90×150m Sandbag carry 150×200m in 3:01 (3 drops) Dead Quote Link to comment Share on other sites More sharing options...
JHenze646 Posted September 12, 2018 Share Posted September 12, 2018 “B1 2 3/8" axle close grip bench 190×12, 170×15“ hmmm... curious... Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 12, 2018 Author Share Posted September 12, 2018 11 hours ago, JHenze646 said: “B1 2 3/8" axle close grip bench 190×12, 170×15“ hmmm... curious... My program actually called for sandbag press here but it was more work to set up and my 100lb bag ripped. I thought the axle would most closely mimic the open hand posistion of the bag. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 13, 2018 Author Share Posted September 13, 2018 Wednesday September 12, 2018 Suitcase deadlift + carry 62×8+80'/side, 87×8+80'/side 107×8+80'/side Yoke walk 440×40'+40', 440×40'+40'+40' A1 KB for height(kg) 18×5, 22×4, 26×3, 32×2, 48×1 A2 box jumps 32"×5,4,3,2,1 Sandbag load over yoke 150×6,5,4, 200×3,2,1 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 15, 2018 Author Share Posted September 15, 2018 Friday September 14, 2018 A1 back extensions +75×5×6 A2 depth jump to broad jump ×5×6 B1 sandbag Dimmel deadlifts 150×30×3 B2 one arm inverted plank (anti rotation) 30s/arm×3 Sumo deadlift 200×6, 300×5, 350×4, 400×3, 450×2, 470×1 all beltless and DO C1 sandbag squats 150×20,16,16 C2 100m sprints ×3 KB overhead walk 22kg× 300m everytime I put the bells down 5 rows, first 100m unbroken then every 50m, approx 30s rest each time 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 17, 2018 Author Share Posted September 17, 2018 Sunday September 16, 2018 AM Grip training with Gus. Finished my first week on the singles program with 15 lifts on the blog trainer. Going to add a pound tomorrow and start over. So far so good. 2.5" climber pinch up to 70 then a 10s hold at 58 Wrist roller(both directions) 100×40"×2 Dubecube coin 17×1/1×5 Lots of armwrestling work with Gus. PM Viking Sots press 10/10×2 6min AMRAP 18kg bells 10 renegade row 10 press 10 squats 4 rounds A1 200m run ×3 A2 tire flip ×10×3 Log viper press up to 120×10 B1 supinated rows 185×5×5 B2 KB toss 48kg×5×5 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 19, 2018 Author Share Posted September 19, 2018 Tuesday September 18, 2018 Z press 18kg×10×3 Axle floor press 110×20, 15, 10, 10, 10, 10, 5, 5, 5, 5, 5 in 9:00 exactly 3 rounds, 3min rest 500m run + swings 48kg×20 Bear crawl sled drag 190×30m×2 Sandbag carry 100×400m in 4:10 One drop, first 300m unbroken 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 21, 2018 Author Share Posted September 21, 2018 Thursday September 20, 2018 Sots viking press ×10/10×2 6min AMRAP 10 pushups 10 squats 10 box jumps 6 rounds 8min AMRAP 20 walking lunges 5 sandbag press (100) 5 sandbag squats 20m sandbag carry 4 rounds A1 sandbag clean and throw over yoke 150×5×5 A2 DB row 100×5/5×5 Sandbag carry 150×200m in 2:58 with 3 drops 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 23, 2018 Author Share Posted September 23, 2018 Saturday September 22, 2018 RDL 135×1min×2 with 1min rest (31,32) A1 dips +30×5×8 A2 pullups ×5×8 Done I go you go with a friend EMOM7 Sumo deadlift 350×5×7 B1 sandbag carry 200×60m×2 B2 arm over arm sled pull 50×100'×2 Reverse sled drag 150×50m 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 23, 2018 Author Share Posted September 23, 2018 (edited) Sunday September 23, 2018 AM King Kong training with Gus: Flask 85/80ish + some holds at 65 2.5" jug up to 170 and some singles at 150 2.5" crusher 150/135(PR left) and some singles at 120 Blob trainer 29×1/1×15 Wrist roller 70, 120, 95 both directions ~40" PM Dexterity balls Rubber band extensions Easy 4km run Edited September 23, 2018 by Andrew Dube 2 Quote Link to comment Share on other sites More sharing options...
Donc101 Posted September 24, 2018 Share Posted September 24, 2018 You doing KK in Detroit? Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 24, 2018 Author Share Posted September 24, 2018 12 hours ago, Donc101 said: You doing KK in Detroit? Yes sir that's my plan. It's only 3 hours vs 5 to Ottawa. What about yourself? I'm not super hot about KK this year, I'm mostly going to see Andrew and meet the other Michigan gripsters! It would be great to see you there! 1 Quote Link to comment Share on other sites More sharing options...
Donc101 Posted September 24, 2018 Share Posted September 24, 2018 1 hour ago, Andrew Dube said: Yes sir that's my plan. It's only 3 hours vs 5 to Ottawa. What about yourself? I'm not super hot about KK this year, I'm mostly going to see Andrew and meet the other Michigan gripsters! It would be great to see you there! I will be there. I have not trained grip at all so I am just doing for fun and hanging out with everyone. Should be fun! 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 24, 2018 Author Share Posted September 24, 2018 Monday September 24, 2018 A1 bench press 215×8×3 A2 pullup bw×5×3 A3 Arnold press 30×20, 18, 15 AMRAP 5 min Sandbag clean 150 24 reps B1 arm over arm sled pull 50×100'×3 B2 sandbag squats 150×20×3 Sandbag carry 100×200m immediately into sled drag 100×100m 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 26, 2018 Author Share Posted September 26, 2018 Tuesday September 25, 2018 Went to an arm wrestling practice in town. Only three of us so we went hard for an hour and called it a night. Feel like I did Gus proud and didn't embarrass myself. Really nice to work with some different bodies and got lots of good advice and insight. Wednesday September 26, 2018 Single leg deadlifts 30s/leg×2 EMOM 8min Supinated rows 165×5 Shrugs 185×5 A1 ring pushups every 5s RTO at top to failure ×3 A2 banded I beam pulldown every 5s squeeze at bottom to failure×3 B1 sandbag carry 150×100m, 80m, 60m, 40m, 20m B2 reverse sled drag 100×50m×5 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 27, 2018 Author Share Posted September 27, 2018 Thursday September 27, 2018 A1 farmers walk 195×40'+40', 215×40'+40' A2 arm over arm sled pull 55×100'×2 AMRAP 8min 5 sandbag squats (100) 25m carry 5 sandbag press 25m carry 5.5 rounds Overhead kettlebell carry 26kg×50m×2 3 way shoulder raises 15×15+15+15×2 2 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted September 27, 2018 Share Posted September 27, 2018 3 minutes ago, Andrew Dube said: Thursday September 27, 2018 A1 farmers walk 195×40'+40', 215×40'+40' A2 arm over arm sled pull 55×100'×2 AMRAP 8min 5 sandbag squats (100) 25m carry 5 sandbag press 25m carry 5.5 rounds Overhead kettlebell carry 26kg×50m×2 3 way shoulder raises 15×15+15+15×2 I would die. That's more than I do in a week. 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 28, 2018 Author Share Posted September 28, 2018 14 hours ago, Mike Rinderle said: I would die. That's more than I do in a week. Lol I think my coach is trying to kill me with work capacity. I'm about a month in and I'm starting to get used to it though. This was a relatively light night 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 30, 2018 Author Share Posted September 30, 2018 Saturday September 29, 2018 A1 90s front raises + crucifix hold 20s+10s×3 A2 z press 22kg×+10/10×3 A3 handstand hold facing wall max time×3 I had originally thought I could do this next portion with my 200lb bag. I barely made it through a set of 20 squats and had to concede I wasn't going anywhere with it. Even the 150 was probably too much. This killed me. My back was insanely pumped. The bags I'm using are very spherical which puts alot of weight out in front of me. Also I can barely connect my hands around them. I may make them more cylindrical in the future. B1 sandbag squats into sandbag carry max distance 150× 20+50m, 18+25m, 16+30m, 14+30m, 12+40m B2 grippers (MMS) right 113×5+5s hold×5, left 83×5+5s hold×5 Arm over arm pulls sitting in a tractor tire 100+100'×4 C1 kb flip max height 48kg×5×6 C2 max broad jump ×5×6 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted October 1, 2018 Author Share Posted October 1, 2018 Sunday September 30, 2018 AM King Kong practice with Gus. Max out on all events, my hands were pretty smoked from the rope pulls Saturday. Then some arm wrestling, left arm only. PM 6km easy run with a friend ~35min. My parameters for an easy run are to keep it primarily aerobic. That means a pace at which I can maintain a conversation and usually walking anything resembling a hill. This was the easiest run I've ever done at this distance. We only had to stop once to walk a monster hill. Even when I was training for a triathlon 2 years ago I couldn't do this and I was running 4x a week(and 40lbs lighter). Obviously whatever crazy stuff my coach has me doing is building some serious work capacity. 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted October 3, 2018 Author Share Posted October 3, 2018 Tuesday October 2, 2018 Anderson squat above parallel 110×5, 210×5, 310×3, 360×3, 380×3 (with a belt) A1 sandbag squats 200×15, 13 A2 reverse sled drag 125×50m×2 EMOM 10min Even minutes, supinated rows 210×5×5 Odd minutes, triceps pushdown 40+band×5×5 B1 DB bench press 75×15×2 B2 arm over arm sled pulls 50×100'×2 B3 alternating KB bottoms up hammer curls 10kg×30×2 2 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted October 3, 2018 Share Posted October 3, 2018 Love me some Anderson Squats Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted October 3, 2018 Author Share Posted October 3, 2018 3 hours ago, Mike Rinderle said: Love me some Anderson Squats So does my coach apparently. He likes them from just above parallel, basically a pure jump pattern. I did a lot of banded zercher Anderson squats this summer and really enjoyed them. I think it would transfer especially well to stone lifting. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted October 3, 2018 Author Share Posted October 3, 2018 Wednesday October 3, 2018 A1 split stance suitcase KB deadlift 48kg×8/8×3 A2 asymmetrical farmers carry 95+195×40'/each side×3 Sandbag clean and throw over yoke (shoulder height) 150×6,5,4, 200×3,2,1 B1 KB flip and throw for height 48kg×5×4 B2 box jump 24"up to 32"×5×4 Yoke walks 40'+40'× 440, 480, 520 1 Quote Link to comment Share on other sites More sharing options...
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