Andrew Dube Posted December 19, 2018 Author Share Posted December 19, 2018 Tuesday December 18, 2018 A1 Slim lever 11×1/1+2/2+3/3×4 A2 blob trainer load to 24" 34×1/1+2/2+3/3×4 Bench press 220×6×3 B1 log press 135×6×2 B2 pullup +10×6×2 C1 Jefferson curl 30×1min×2 C2 toes to bar R6 ×10, R7×10 Wrestler's bridge pullovers 55×20×1 Front splits 3min/side Bridge on stall bars 1min ×2 D1 Lateral raise 15×20×2 D2 banded face pulls yellow×20×2 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 20, 2018 Author Share Posted December 20, 2018 Wednesday December 19, 2018 Squats 300×6×3 Deadlift 370×6×2 Superman squats (L1) 10/10×3 Glute ham raise band assisted green×14×2 5min max calories on assault bike 77, pathetic from what I've read but I'm confident I can improve on this. I need to make a couple modifications to the bike to make it more comfortable. Specifically I need to make a bracket that allows backwards adjustment of the seat and I'd like to add a set of handles 90 degrees to the current ones. 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 20, 2018 Author Share Posted December 20, 2018 Thursday December 20, 2018 A1 Slim lever 11×1/1+2/2+3/3×5 A2 blob trainer load to 24" 34×1/1+2/2+3/3×5 A3 assorted high rep neck work Dex balls 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 21, 2018 Author Share Posted December 21, 2018 Friday December 21, 2018 Spoto press 200×4×6 A1 pullup (pause at top) +10×4×3 A2 pin press (chin) 125×4×3 B1 banded flyes yellow×20/20×3 B2 triceps pushdown 35+red×25×3 B3 alternating curls 30×40×3 C1 Jefferson curl 30×1min×2 C2 toes to bar R6×10, R7×10 Splits 3min/side Bridge on stall bars 1min×3 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 23, 2018 Author Share Posted December 23, 2018 Saturday December 22, 2018 Pause squat 270×4×6 Pause deadlift 340×4×3 Superman squats (L1) 10/10×2 A1 Swings 160×20×3 A2 calf raises BW×20×3 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 23, 2018 Author Share Posted December 23, 2018 Sunday December 23, 2018 AM Grip and whiskey at Robs. Grippers 30mm right 137×2×3,1,1, left 113×2×5 Flask work up to 180, 150×10sec×2 NN 2.375" 222×30, every rep after 20 felt like it could be my last. Starting to feel the booze here Tried deloading the blob50 with a band. Got some negatives with my right. A few block weight transfers left to right. Some wrist wrench play. Everything after the NN felt impossibly heavy. PM A1 DB press 50×1/1+2/2+3/3+4/4+5/5×5 A2 pullups BW×7×5 Feeling fatigued. Off to my third Christmas party in as many days. Only four more to go 4 Quote Link to comment Share on other sites More sharing options...
Donc101 Posted December 23, 2018 Share Posted December 23, 2018 “Grip and whiskey” Sounds like my kind of fun! And you still fit in another workout. Impressive. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 25, 2018 Author Share Posted December 25, 2018 Tuesday December 25, 2018 Bench press 225×6×3 A1 log press 135×6, 140×6 (misloaded) A2 pullup +15×6×2 B1 Jefferson curl 35×1min×3 B2 toes to bar R6 ×8, R7×8×2 Wrestler's bridge pullovers 50×20×1 Front splits 3min/side Bridge pushups feet elevated 24"×5, 18"×5, 12"×5 D1 Lateral raise 15×20×3 D2 banded face pulls yellow×20×3 On 12/23/2018 at 4:51 PM, Donc101 said: “Grip and whiskey” Sounds like my kind of fun! And you still fit in another workout. Impressive. Yeah when I have a plan I try my best to execute. Thanks Don, a merry Christmas to you and your family! 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 26, 2018 Author Share Posted December 26, 2018 Wednesday December 26, 2018 Squats 310×6×3 Deadlift 380×6×2 Superman squats (L1) 12/12×3 Glute ham raise band assisted green×16×2 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 29, 2018 Author Share Posted December 29, 2018 Friday December 28, 2018 Spoto press 205×4×6 A1 pullup (pause at top) +15×4×3 A2 pin press (chin) 140×4, 130×4×2 (misloaded) B1 banded flyes yellow+red×15/15×2 B2 triceps pushdown 45+red×15×2 B3 alternating curls 33×30×2 C1 Jefferson curl 35×1min×3 C2 toes to bar R6×8, R7×8×2 Front Splits 3min/side Bridge on stall bars 1min×3 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 29, 2018 Author Share Posted December 29, 2018 (edited) Saturday December 29, 2018 A1 Slim lever 11.5×1/1+2/2+3/3×3 A2 blob trainer load to 24" 35×1/1+2/2+3/3×3 B1 Pause squat 280×4×6 B2 grippers (30mm) right 148×1×5, left 124×1×5 all reps both hands were 1mm or less, a couple possible closes but definitely at the edge of my ability Pause deadlift 350×4×3 Superman squats (L1) 12/12×2 C1 Swings 170×20×3 C2 calf raises BW×30×3 Edited January 2, 2019 by Andrew Dube Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted December 30, 2018 Share Posted December 30, 2018 I get my cardio from reading your training log every day. 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 30, 2018 Author Share Posted December 30, 2018 19 hours ago, Mike Rinderle said: I get my cardio from reading your training log every day. Haha I'll keep in mind, that I'm lifting for two now! 1 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted December 30, 2018 Share Posted December 30, 2018 20 minutes ago, Andrew Dube said: Haha I'll keep in mind, that I'm lifting for two now! What a coincidence. I'm eating for two! Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted December 30, 2018 Author Share Posted December 30, 2018 Sunday December 30, 2018 AM Grip at Rob's with Gus and Colin. 2" climber pinch work up to 198 then 175×8s×3 2.5" crusher right 140×7×2, left 120×7×2 Inch pinch up to 50 and some high rep wrist wrench curls PM A1 DB press 55×1/1+2/2+3/3+4/4+5/5×3 A2 pullups BW×8×3 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted January 2, 2019 Author Share Posted January 2, 2019 Tuesday January 1, 2019 A1 Slim lever 11.5×1/1+2/2+3/3×4 A2 blob trainer load to 24" 35×1/1+2/2+3/3×4 Bench press 230×6×3 B1 log press 145×6×2 B2 pullup +20×6×2 C1 Jefferson curl 40×1min×2 C2 toes to bar R7×10, R8×7 Front splits 3min/side Wrestler's bridge pullovers 50×20×2 Bridge pushups feet elevated 12"×5,7,7 D1 Lateral raise 20×15×2 D2 banded face pulls purple×15×2 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted January 3, 2019 Author Share Posted January 3, 2019 Wednesday January 2, 2019 Squats 315×6×3 Deadlift 390×6×2 Superman squats (L1 2" deficit) 5/5×3 Glute ham raise band assisted green×18×2 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted January 5, 2019 Author Share Posted January 5, 2019 Friday January 4, 2019 Spoto press 210×4×6 A1 pullup (pause at top) +20×4×3 A2 pin press (chin) 135×4×3 B1 Jefferson curl 40×1min×2 B2 toes to bar R7×10, R8×7 Front Splits 3min/side Bridge on stall bars 1min×3 C1 banded flyes yellow+red×15/15×3 C2 triceps pushdown 45+red×15×3 C3 alternating curls 35×30×3 3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted January 6, 2019 Author Share Posted January 6, 2019 (edited) Saturday January 5, 2019 Pause squat 285×4×6 Pause deadlift 360×4×3 Superman squats (L1 2" deficit) 5/5×2 A1 Swings 175×20×3 A2 calf raises BW×35×3 Edited January 6, 2019 by Andrew Dube 5 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted January 7, 2019 Author Share Posted January 7, 2019 Sunday January 6, 2019 AM Went to an arm wrestling practice with lots of pullers, most I've never met. Stayed two hours but but got lots of rest and always felt fresh. Right was feeling strong today, left not so much. Got lots of compliments on my wrist strength but most were skilled enough to get around it. PM A1 DB press 55×1/1+2/2+3/3+4/4+5/5×4 A2 pullups BW×8×4 Lots of Indian club, rotator cuff, and banded dislocates before both sessions. Five weeks into this program now. For fun decided to calculate my press volume this week. 19140 lbs up from 15720 lbs week 1! 3 Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted January 7, 2019 Share Posted January 7, 2019 Awesome jump in volume! You are an iron man! Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted January 7, 2019 Author Share Posted January 7, 2019 15 minutes ago, Mike Rinderle said: Awesome jump in volume! You are an iron man! Ha thank you! Number is only going up from here... Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted January 9, 2019 Author Share Posted January 9, 2019 Tuesday January 8, 2019 Warmed up by testing my max log press for a press challenge I'm participating in the next 6 weeks. Managed 185. 5lbs off my best strict log that I hit at the end of the summer. Nothing will change in my training. Bench press 235×6×3 A1 log press 150×6×2 A2 pullup +25×6×2 B1 Jefferson curl 40×1min×2 B2 toes to bar R7×10, R8×8 Front splits 3min/side Wrestler's bridge pullovers 50×20, 55×20 Bridge pushups feet elevated 12"×8×3 C1 Lateral raise 20×15×3 C2 banded face pulls purple×15×3 1 Quote Link to comment Share on other sites More sharing options...
JHenze646 Posted January 9, 2019 Share Posted January 9, 2019 18 hours ago, Andrew Dube said: Tuesday January 8, 2019 Warmed up by testing my max log press... Managed 185. Video? This seems too light for you. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted January 9, 2019 Author Share Posted January 9, 2019 43 minutes ago, JHenze646 said: Video? This seems too light for you. Compare to 190 at the end of August: Seems about right to me. OHP has always been my weakest lift and I lost some pressing strength during the 3 months I ran the Strongfit template. I would also add that I'm right in the middle of a training block and had not peaked to test yesterday. I also did not push to failure as I had a workout planned but needed a starting weight for the challenge. I think this lift reflects my pressing power at any given moment right now, but with the right conditions I could hit 5-10lbs more. 1 Quote Link to comment Share on other sites More sharing options...
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