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Andrew Dube

Andrew's backyard training and other randomness

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Andrew Dube    80
Andrew Dube

Sunday August 20, 2017

Gus and Colin came over and we ran through a mock meet in preparation for the cross Canada grip contest in a few weeks. A few highlights:

23 seconds silver bullet with a GHP7 

178 two hand pinch on my 2" climber 

262 two hands tips tester (big improvement for me)

Spent several hours rating grippers for another bonus workout. 

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Andrew Dube    80
Andrew Dube

Monday August 21, 2017

100 reps each: biceps, triceps, neck curls

100 sledge swings  (16lb)

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Andrew Dube    80
Andrew Dube

Tuesday August 22, 2017

A1 band assist muscle up 3×3

A2 jefferson curl 30lb ~1min in bottom position ×3

A3 tuck holds on parallettes 20s×3

B front splits 3:30 each side 

C1 t-spine rolling variations with 11 " log × 3 

C2 banded shoulder dislocate variations × 3 

C3 handstand hold facing wall 1min×3

D1 goblet cossack squats (kg) 22×10, 26×100,  32×10

D2 gymnastic bridge, feet elevated 6 " × 1min×2, feet on the floor ×1min 

Mostly mobility work tonight, badly needed. Going to try and work more of the strength elements to these gymnastics movements in the coming weeks. 

 

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Andrew Dube    80
Andrew Dube

Wednesday August 23, 2017

A1 grip machine: 70x10, 120x3, 145x3, 165×3, 187×5,5,9

A2 front squat: 115x3, 165×3, 215x3, 255x3, 285×5,5,6 

B1 DO bending: 1/4 CRS×5"×4×3

B2 farmers handle deadlifts(12") 180×10×3

C1 DO bending: 1/4 CRS×5"×3×3

C2 atlas stones over 50" 170x8×3

D1 DO bending: 1/4 CRS×5"×3×3

D2 axle walking lunges 150X20x3

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Andrew Dube    80
Andrew Dube

Thursday August 24, 2017

A1 axle deadlift, 110×5, 210×3, 250×3, 275×5,5,7

A2 jefferson curl, 30×~1min in bottom position(several contract relax cycles)×6

A3 pike press to headstands,  ×5, head+6"×5, +8"×5, +10"×3,4,4

B front splits, 3:30 each side (PNF, pulsing)

C1 t-spine rolling variations with 11" log×3

C2 banded shoulder dislocate variations×3

D1 wrestlers bridge support, 110×20sec, 140×20 sec,  160×10sec

D2 wrist roller, 85×44"/each direction ×3

E1 bridge, feet elevated 12"×1min, feet on floor×1min ×2

E2 back of wrist scap pushup ×15×3

E3 banded finger extensions ×60×3

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Andrew Dube    80
Andrew Dube

Friday August 25, 2017

A1 pullup, (scap pulls)×10, BW×3×2, +30×5,5,6

A2 log press (strict) 60×10, 110×3, (push press) 125×3, 145×3, 165×5,5,6

B1 chain yoke, 270×40'+40', 370×40'+40'×2

B2 KB OHP (kg) 22×15×3

C1 pendlay row, 185×10×3

C2 axle floor press, 185×10×3

D1 Bradford press 110×12, 90×12, 80×12

D2 alternating shrugs 110×20, 90×20, 80×20

D1 db lateral raise 15×12×3

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Andrew Dube    80
Andrew Dube

Saturday August 26, 2017

Gus, Colin, Rob, my brother, and a friend Jon came over. Ran through events for cross canada contest. Introduced Jon to gripsport and ran through the log press and stone lifting with him. A few braced bends for me including a 5/8 × 30" bar I got stuck around 100° and my first time snapping anything with a 3/8 by 16" in probably close to 20 minutes. Got some work to do there to be competitive at the bay area bending bash. Set up the 4" and 2.5" crushers for pullups. I could only do them thumbless on the 4". My brother banged out 4 reps with thumbs and did a front lever.

2" climber for the only planned part of my workout, 58×5, 112×3, 132×3, 148×5,5,7

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Andrew Dube    80
Andrew Dube

Sunday August 27, 2017

Woke up this morning and my right wrist is killing me. Zero pain yesterday so I'm hoping I just slept on it funny. Only weird thing I did yesterday was pullups on the 4" crusher. Maybe I strained something there. We'll see what this week brings.

A1 front lever progression 10s×6

A2 atlas stones, 170×1, 215×1, 250×1×4

B1 hollow body planks, +100lb×30sec×2

B2 atlas stones, lap+load 215×1+1×3×2

C1 deadlift ( sumo ) 165×5, 265×3, 295×3, 345×3, 385×5,5,6

C2 double KB flips ( kg ) 14 × 5+5, 18 × 5+5, 22 × 5+5 ×2, single 48 × 5+5×3

D good mornings 185×10×3

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Andrew Dube    80
Andrew Dube

Thursday August 31, 2017

Not sure what's going on with my wrist but it's been getting better every day. Went from zero active extension on Monday to about 50 to 60° today. Almost no pain now too. It's been a busy social week too so basically have decided to take a week off and get back on program next week. Probably take a few weeks off bending regardless. Made some 2" V bars for doing pullups today and put this together when I came home:

A1 v bar pullup, bw×5×4

A2 log press, 110×5×4

A3 neck curls, 35×25×4

Ez curl 45×50

Banded triceps extension ×50

Light sledgehammer levering

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Andrew Dube    80
Andrew Dube

Tuesday September 5, 2017

A1 band assist muscle up 3×4

A2 jefferson curl 30lb ~1min in bottom position ×4

A3 L sit on fists 20s×4

B1 v bar pullups bw×5×3

B2 ring dips bw×5×3

B3 false grip hang 20s×3

C front splits 3:30 each side 

D1 t-spine rolling variations with 11 " log × 3 

D2 banded shoulder dislocate variations × 3 

D3 handstand hold on parallettes  1min×3

E1 gymnastic bridge, on stall bars 1min×3

E2 wrist pronation/supination 20×3

Tested out my wrist today. Avoided any loaded extension as that seemed to cause the most discomfort. Looks like I'm back on track though I'm going to take several weeks off bending and keep a close eye on how it's feeling.  

 

Edited by Andrew Dube

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Andrew Dube    80
Andrew Dube

Wednesday September 6, 2017

Testing max bottom start squat and overhead press tonight. 

Worked up to 330 on the squat. Tried 340 twice but it wasn't there tonight. Haven't done these since October last year when I did 290. Or any form of back squatting so I was pretty pleased with that. 

OHP 155. Failed 160. Identical to my results with the log a month ago. 

Testing maxes for my next training cycle. Going to try something a bit different for 9 weeks and then I'll probably have to pack it in for the winter. 

Finished with farmers walks at 180 and reverse sled drags with 75 + 35 toddler. For four rounds. 

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Andrew Dube    80
Andrew Dube

Thursday September 7, 2017

A1 jefferson curl, 30×~1min in bottom position(several contract relax cycles)×4

A2 pike press to headstands,  ×5, head+6"×3,3,5 did these on my fists tonight, wow what a difference in difficulty!

B front splits, 3:30 each side (PNF, pulsing)

C1 t-spine rolling variations with 11" log×3

C2 banded shoulder dislocate variations×3

D1 wrestlers bridge support, 110×20sec, 140×20 sec,  170×20sec

D2 goblet cossack squats (kg) 22×10, 32×10, 48×10

E1 bridge on stall bars 1min×2

E2 wrist pronation / supination 20×2

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Andrew Dube    80
Andrew Dube

Saturday September 9, 2017

Competed in cross canada grip contest last night. Pretty pleased with my performance and even more pleased with the turnout and success of Waterloo's first ever grip contest!

Gold bar 50

2.5 crusher 147 

IM hub 50

Silver bullet 25s

Medley 11/16 items

I had hoped to do a little more on the gold bar and missed an easy point in the medley but otherwise everything else was a PR! 

A1 saxon bar rows, 70×5, 75×5, 80×5, 85×5, 90×5, 95×5, 100×5, 105×5, 110×5

A2 axle floor press, 110×5, 180×3, 210×2, 230×1, 240×1, 250×1, 260×1, 270 fail, 265 fail

B1 ez curls 75×12×3

B2 skull crushers 75×12×3

B3 3 way shoulder raises 15×10+10+10×3

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Chez    3,192
Chez

Great numbers at the comp dude. Congrats on the PRs!

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Andrew Dube    80
Andrew Dube
1 hour ago, Chez said:

Great numbers at the comp dude. Congrats on the PRs!

Thanks Chez, much appreciated!

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terminal    50
terminal

Nice going Andrew. I hope you write up a contest report for us.

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Andrew Dube    80
Andrew Dube

Tuesday September 12, 2017

A1 band assist muscle up 3×5

A2 jefferson curl 30lb ~1min in bottom position ×5

A3 L sit on DBs 20s×5

B1 v bar pullups bw×6×3

B2 ring dips bw×6×3

B3 false grip hang 20s×3

C front splits 3:30 each side 

D1 t-spine rolling variations with 11 " log × 3 

D2 banded shoulder dislocate variations × 3 

D3 handstand hold facing wall, 1min×2

E1 gymnastic bridge, on stall bars 1min×3

E2 wrist pronation/supination 20×3

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Andrew Dube    80
Andrew Dube

Wednesday September 13, 2017

From now on I'm only going to be recording work sets. 

A1 2" climber pinch 148×6,6,8

A2 front squat 255×6,6,8

B1 Anderson squat 245×8×3

B2 chain yoke 330×40'+40'×3

C1 Saxon bar rows 110×5,5,7

C2 deadlift  (conventional) 340×4,3,4

D KB jerks 22kg @ 12rpm 1min×6, 1min rest

First time pulling conventional in probably a few years. Feels so much harder but with some practice I think I can bring this up with my new strength from sumo, good mornings and farmers deadlift. As an experiment I threw a belt on for my last set and it really made a difference! I never where a belt sumo finding it more uncomfortable than helpful. 

Also I may have underestimated how difficult those jerks would be after all that strength work. I may go down a bell size. 

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Andrew Dube    80
Andrew Dube

Thursday September 14, 2017

A1 jefferson curl, 30×~1min in bottom position(several contract relax cycles)×4

A2 pike press to headstands,  ×5, head+6"×3,3,5 on fists again

B front splits, 3:30 each side (PNF, pulsing)

C1 t-spine rolling variations with 11" log×3

C2 banded shoulder dislocate variations×3

D1 wrestlers bridge support, 110×20sec, 150×20 sec,  175×20sec

D2 goblet cossack squats (kg) 22×10, 32×10×2

E1 bridge on stall bars 1min×2

E2 wrist pronation / supination 20×2

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Andrew Dube    80
Andrew Dube

Friday September 15, 2017

A1 pull up +30×4,4,4

A2 log press 165×4;4,3

B1 axle deadlift 260×6,6,10

B2 OHP 125×6,6,7

C1 pendlay row 185×8,8,8

C2 axle floor press 185×8,8,8

D KB snatch 18kg ×2min×3 @ 20rpm

 

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Andrew Dube    80
Andrew Dube

.Sunday September 17, 2017

AM

Gus, Colin, and Rob came over this morning for some grip training. Ran through King Kong events. Didn't get the scale out but I'm pretty sure I hit PRS on the flask (75+) and stub (30+). I finished with some braced bending and a dozen 60D nails, four each style. First time short bending in 4 weeks. I think my wrist is fine.

PM

A1 double KB flips 26kg×5+5×3

A2 sumo deadlift 335×8,8,10

B1 grip machine 195×4,4,5

B2 atlas stones 215×3×3

Took a couple attempts at my 250 but I knew it was unlikely after rep work on deadlifts. Had planned a little more but I was pooped and it was getting late and Adrian wanted to practice with his new bike one last time today so we did that instead! 

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terminal    50
terminal

Do you do unbraced bending as well Andrew?

I just ordered the FBBC beginner's bag and am going to give unbraced bending a shot. Figure it will help my wrists get stronger (My hands are not very big so want to really develop wrist strength).

BTW I find your training to be very interesting. Thanks for sharing.

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Andrew Dube    80
Andrew Dube
13 hours ago, terminal said:

Do you do unbraced bending as well Andrew?

I just ordered the FBBC beginner's bag and am going to give unbraced bending a shot. Figure it will help my wrists get stronger (My hands are not very big so want to really develop wrist strength).

BTW I find your training to be very interesting. Thanks for sharing.

Thanks Al! I bend all styles though reverse is my preference. If you look over my log you'll see lots of unbraced bending on my squat days. Usually braced bending on weekends mixed with grip work. 

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Andrew Dube    80
Andrew Dube

Monday September 18, 2017

KB jerks 18kg×1min×3, @ 12rpm 1min rest 

KB snatch 18kg×2min×2, @ 20rpm 2min rest

Edited by Andrew Dube

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Andrew Dube    80
Andrew Dube

Wednesday September 20, 2017

A1 2" climber pinch, 135×8,8,12

A2 work up to max back squat of 355 then 305×3,2

B1 Saxon rows 105×6,6,9

B2 Anderson squats 280×4×3

C1 2.5" crusher 110×1/1+2/2+3/3 ×3 (alternate hands)

C2 Atlas stone over 50" 170×10×3

D KB jerks 18kg×1min×8 @ 12rpm 

Today was my first time back squatting in probably 3 years. Pretty happy with the result, surpassing my best ever 330 after focusing exclusively on front squats since January of this year. Also those of you familiar with Pavel's press ladders may recognize it as the rep scheme used on the crusher. Something I'm going to experiment with for the next several weeks. I'll be doing this routine three times a week adding volume or weight each week.

 

Edited by Andrew Dube

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