Jump to content

Andrew's backyard training and other randomness


Andrew Dube

Recommended Posts

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💀

Link to comment
Share on other sites

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. 

Link to comment
Share on other sites

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

  • Like 2
Link to comment
Share on other sites

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

 

  • Like 1
Link to comment
Share on other sites

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

 

  • Like 2
Link to comment
Share on other sites

 

 

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 👍

 

 

  • Like 1
Link to comment
Share on other sites

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

  • Like 1
Link to comment
Share on other sites

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

 

  • Like 2
Link to comment
Share on other sites

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 by Andrew Dube
  • Like 2
Link to comment
Share on other sites

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!

  • Like 1
Link to comment
Share on other sites

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!

  • Like 1
Link to comment
Share on other sites

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

  • Like 1
Link to comment
Share on other sites

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

  • Like 3
Link to comment
Share on other sites

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

  • Like 2
Link to comment
Share on other sites

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.

  • Like 1
Link to comment
Share on other sites

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 ;)

 

  • Like 1
Link to comment
Share on other sites

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

 

  • Like 1
Link to comment
Share on other sites

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. 

  • Like 3
Link to comment
Share on other sites

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 

  • Like 2
Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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

  • Like 1
Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.