Andrew's backyard training and other randomness

[JHenze646]

 

i am am questioning my use of my free time now.

[Andrew Dube]

 

 

[Andrew Dube]

Wednesday November 7, 2018

AMRAP 10MIN 

200m run

10 log press (60)

10 ring row

4 rounds + 200m run

Sandbag/stone to shoulder ladder, 150 bag + 170 stone + 200 bag + 215 stone ×3

A1 KB leg extension + hold 15×10+10s/10+10s, 15×10+15s/10+15s, 15×10+max/10+max

A2 split squats 40×10/10, 60×10/10, 80×10/10

B1 Yates row 115×7, 165×6, 185×5, 205×4, 225×3, 245×2, 255×1

B2 dips BW×5×7

Reverse sled drag 125×50m×2

[Andrew Dube]

Thursday November 8, 2018

A1 slim lever 8.5×1/1+2/2+3/3×5

A2 blob trainer to 24" 29×1/1+2/2+3/3×5

AMRAP 8MIN 

10 Dimmel deadlifts (100)

10 swings (100)

20 alternating reverse lunges (40)

4 rounds

Arm over arm sled pulls 50×100'×3

B1 Dimmel deadlifts 230×20×3

B2 500m run×3

C1 sledgehammer swings 5/5×5

C2 ball slams ×5×5

Yoke walks 440×40'+40'×3

 

[Andrew Dube]

Saturday November 10, 2018

Gus came to town and we took him to the farmer's market for lunch then back to my place:

A1 slim lever 9×1/1+2/2+3/3×3

A2 blob trainer to 24" 30×1/1+2/2+3/3×3

grippers 20mm right 129×3×7, left 93×3×7

2.5" crusher right 120×8×2, left 100×8×2

Then we drove to an arm wrestling practice with 8 guys two tables and pulled for the better part of 90 minutes. 

[Mike Rinderle]

12 hours ago, Andrew Dube said:

Saturday November 10, 2018

Gus came to town and we took him to the farmer's market for lunch then back to my place:

A1 slim lever 9×1/1+2/2+3/3×3

A2 blob trainer to 24" 30×1/1+2/2+3/3×3

grippers 20mm right 129×3×7, left 93×3×7

2.5" crusher right 120×8×2, left 100×8×2

Then we drove to an arm wrestling practice with 8 guys two tables and pulled for the better part of 90 minutes. 

I'm going to need you to send me tgat crusher for inspection Dube.

[Andrew Dube]

2 hours ago, Mike Rinderle said:

I'm going to need you to send me tgat crusher for inspection Dube.

Sure thing. Given the numbers I'm pulling, I can only assume you suspect it's harder than normal. But if you want to investigate my results from all past competitions I think you will find that I am indeed that weak.

[Andrew Dube]

Sunday November 11, 2018

RDL 155×1min×2 1min rest

A1 good morning 160×5×4

A2 KB horizontal throw 48kg×5×4

Sumo deadlift 180×6, 280×5, 350×4, 400×3, 450×2, 485×1 straps and belt from 400 up

EMOM 6min

Anderson squat above parallel 270×5×6

Bear crawl sled drag 100×30m, 130×35m

[JHenze646]

8 hours ago, Andrew Dube said:

Sure thing. Given the numbers I'm pulling, I can only assume you suspect it's harder than normal. But if you want to investigate my results from all past competitions I think you will find that I am indeed that weak.

It’s funny that you say that. I was noticing the subtle increase on all your lifts.

[Andrew Dube]

16 hours ago, JHenze646 said:

It’s funny that you say that. I was noticing the subtle increase on all your lifts.

Thanks Josh! Slow and subtle wins the race. Or, more realistically, keeps me in the game long enough to compete.

[Andrew Dube]

Tuesday November 13 2018

One arm barbell bench up to 75×5/5

A1 slim lever 9×1/1+2/2+3/3×4

A2 blob trainer to 24" 30×1/1+2/2+3/3×4

AMRAP 8MIN 

10 sandbag squats (100)

10m carry

10 sandbag press 

10m carry 

4 rounds + 10 squats

B1 2.375" axle floor press 170×15, 13, 12

B2 band assisted pullups ×12×3

C1 farmers walk 195×40'+40'×3

C2 sandbag carry 200×20m×3

D1 Z press 105×10, 12

D2 arm over arm sled pull ×100'×2

D3 DB front raises 30×10×2

D4 alternating hammer curls 30×30, 36

Snow and ice complicating things a bit today. Had to pour boiling water over my yoke to take it apart and put the farmers handles and then again later to loosen the plates. Decided to keep it light tonight given the slippery conditions and keep everything moving to stay warm. And on the sled pulls I had to use more than double the normal weight and it was still feeling easy. Each round seemed to get easier despite adding more weight. I think we were melting the ice and it kept refreezing smoother haha. I think we may get a few nice(r) days yet but soon I will have to take my training into full hibernation mode.

[Mike Rinderle]

Zamboni pulls!

[Andrew Dube]

Wednesday November 14, 2018

AMRAP 6min

One arm swings 10/10 (26kg)

Goblet squats 10

One arm carry 50'/50'

4 rounds 

KB overhead carry 32kg×40m×2

A1 supinated rows 185×5×5

A2 dips +55×5×5

2 rounds:

1min oblique opener(look up Strongfit)

1min handstand facing wall 

1min toes to bar (on floor)

Sumo deadlift DO 180×6, 280×5, 350×4, add belt 400×1, 450×1, 485×1, 500×1!

[JHenze646]

“1min handstand facing wall“

what does one think about while upside down with nothing to look at for over a minute?

[Andrew Dube]

On 11/15/2018 at 12:39 AM, JHenze646 said:

“1min handstand facing wall“

what does one think about while upside down with nothing to look at for over a minute?

I think about how heavy the earth feels in my hands, and how lucky everyone is that I've never dropped it.

Thursday November 15, 2018

A1 slim lever 9×1/1+2/2+3/3×5

A2 blob trainer to 24" 30×1/1+2/2+3/3×5

wrist roller 90x48"x2 (each way)

Edited November 16, 2018 by Andrew Dube

[JHenze646]

5 hours ago, Andrew Dube said:

I think about how heavy the earth feels in my hands, and how lucky everyone is that I've never dropped it.

This is great! Good answer.

[Andrew Dube]

Friday November 16, 2018

One arm press+overhead squat 18kg×1+1×5/5×2

AMRAP 5min

20 squat

15 pushup 

10 inverted row

4 rounds

A1 log OHP 110×15×2

A2 arm over arm sled pull 100'×2

B1 run 200m×2

B2 max sandbag carry 200×40m, 50m

C1 ab wheel up ramp ×8×4

C2 triceps pushdown 60×8×4

C3 ez curl 95×8×4

[Andrew Dube]

Saturday November 17, 2018

A1 slim lever 9.5×1/1+2/2+3/3×3

A2 blob trainer to 24" 31×1/1+2/2+3/3×3

grippers 20mm right 137×2,2,2,1,1 left 113×2×5

AMRAP 5min 

Sandbag carry 20m (100)

Sandbag squats ×10

KB press ×10 (14kg)

KB walking lunges ×20

3 rounds minus 8 lunges

Farmers walks 195×40'+40', 245×40'+40'

Anderson squat above parallel 110×3, 210×3, 260×3, 310×3, 350×3, 370×3

B1 sandbag squats 150×25×2

B2 reverse sled drags 100×30m×2

C1 pendlay rows 180×20×2

C2 one arm z press 18kg×20/20×2

EMOM 6min 

lateral raise 25×5 + 5 pullups ( band assisted on last 3 sets)

 

[Andrew Dube]

Sunday November 18, 2018

AM grip training at Robs with Gus and Liam.

2" climber pinch, worked up to 205, floated 210, then 178×8s hold×2

Previous best was 193 so pretty excited!

2.375" NN 215×8, 225×8, 235×8

Plate curls 25×5/5, 37(plate sized blockweight)×3/3, 43 (blockweight) ×1/1(negative)×2

Sledgehammer finger walks 6×1/1×3

2.375" axle wrist curls behind the back 70×20×2

 

[Andrew Dube]

Tuesday November 20, 2018

A1 slim lever 9.5×1/1+2/2+3/3×4

A2 blob trainer to 24" 31×1/1+2/2+3/3×4

AMRAP 8min

200m run

10 ring rows

20 pushup

30 squat 

2 rounds + run

B1 one arm DB bench 80×10/10×2

B2 arm over arm sled pull 75×100'×2

B3 crab walk 100'×2 backwards first round  forwards second 

C1 good morning 165×5×5

C2 shrugs with a pause 180×5×5

1min rest

EMOM 5min

sandbag clean and vertical push and release max height×3×5

D1 alternating stepups 60×12×3

D2 sandbag front squats (racked) 100×10×3

[Andrew Dube]

Thursday November 22, 2018

AM

My building at work is closed for construction this morning so I got to work out in the daylight for a change today.

Viking Sots press 10/10x3

AMRAP 6min

one arm swings 10/10 (26kg)

goblet squats 10

one arm carry 20m/20m

3 rounds + 20 swings

A1 bench press max reps 220x10,9

A2 pullups max reps BWx12,9

zercher yoke walk 40'+40'x 240, 290, 340

B1 Arm over arm sled pull feet braced 100x100', 125x100'

B2 reverse sled drag to reset 

PM

A1 slim lever 9.5×1/1+2/2+3/3×5

A2 blob trainer to 24" 31×1/1+2/2+3/3×5

Wrist roller 100×48"×2 (both directions)

B1 incline press 150×5×5

B2 reverse flyes 20×5×5

B3 side laterals 20×5×5

 

Edited November 22, 2018 by Andrew Dube

[Andrew Dube]

Saturday November 24, 2018

A1 slim lever 10×1/1+2/2+3/3×3

A2 blob trainer to 24" 32×1/1+2/2+3/3×3

AMRAP 7min

20 jumping lunges

15 toes to bar (horizontal)

10 inverted rows 

4 rounds

B1 dips +55×5×5

B2 supinated rows 185×5×5

Anderson squats 110×5, 210×5, 260×5, 310×5, 330×5, 350×5

C1 front raises+crucifix hold 5×20s+10s×3×2

C2 arm over arm sled pull 60×100'×2

C3 Z press 18kg×20/20×2

D1 alternating stepups 60×20×3

D2 burpees ×20, 20, 30

 

 

[Mike Rinderle]

What height do you do your Anderson squats?  I have never been able to get into a good position at parallel or below.  For that reason, I typically do them from 2-3" above parallel.  Sometimes I'll go even higher and use an SSB to kind of mimic the start of a deadlift.

[Andrew Dube]

8 minutes ago, Mike Rinderle said:

What height do you do your Anderson squats?  I have never been able to get into a good position at parallel or below.  For that reason, I typically do them from 2-3" above parallel.  Sometimes I'll go even higher and use an SSB to kind of mimic the start of a deadlift.

I usually write above parallel but forgot today. All Anderson squats from the last 12 weeks have been done a few inches above parallel 3-4" probably. I use a wider stance than my normal squat stance. I've done them from parallel in the past and even ran a progressive distance cycle once. But I wasn't (still am not) strong enough to play with such things.

[Andrew Dube]

Sunday November 25, 2018

AM grip training at Rob's with Gus and three of Robs football players. I think Gus blew their minds haha.

Axle worked up to 325. Haven't tested this in over a year. Was hoping for more given my recent DO deadlift and 2.5" crusher PRs but I also know my hands were not fresh. I was really struggling with my grip in yesterday's workout. But I had other great lifts today. Grip is weird.

Silver Bullet, just shy of 10s on a 178 rated 3.5. Same one we used at cross Canada. After failed twice to get a bite with another 3.5 rated 182. 

Little big horn, worked up to 180 full lockout. Felt great. No video because Rob took a picture of the top of my head instead. 

Dinnie rings, 345 front, 270 back plate weight

2.5" climber pinch, worked up to 180 then 160×5sec×2

Bunch of plate curls with a 37lb plate shaped block weight and a 25lb plate