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Andrew Dube

Andrew's backyard training and other randomness

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Andrew Dube

Wednesday March 13, 2019

Deadlifts 295×10×4

A1 Pendlay row 185×12×4

A2 reverse flyes 15×20×4

B1 superman squats (lvl1) 12/12×4

B2 DB hammer curls 30×20×4

B3 wrist roller (2.375",  both directions) 75×48"×4

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Andrew Dube

Friday March 15, 2019

Bench press 170×12×4

A1 dips with slingshot +50×12×4

A2 pullups band assisted yellow ×12×4

B1 seated DB press 40×15×4

B2 rope curls 40×15×4

C1 Jefferson curl 40×1min×2

C2 toes to bar R7×12×2 

Front splits 3:30/side 

Wrestler's bridge pullovers 50×10, 65×10

Bridge feet elevated 12"×1min×2, 6"×1min

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Andrew Dube

Saturday March 16, 2019

A1 squats 225×12×4

A2 grippers 20mm right 113×12×4, left 61×12×4

Block pulls 12" 280×10×4

Glute ham raise band assisted purple×15×4

Assault bike 100cal easy pace ~10min

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Mike Rinderle

Good stuff Dube!

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Andrew Dube

Sunday March 17, 2019

AM

2" climber pinch 158x5secx5

blob trainer 32x1/1x5x3

Gus came over for a bit of grip then we headed over to an arm wrestling practice for an hour. Six guys and two tables, good little practice. The strongest I've felt on the table in a while. I made sure to hit a bunch of external rotation work and some indian clubs right after practice. Not sure if it makes any difference but my shoulders feel good today! 

On 3/16/2019 at 6:44 PM, Mike Rinderle said:

Good stuff Dube!

Thanks Mike! Feeling like a bodybuilder right now, doing everything for 10+ 😁

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Andrew Dube

Tuesday March 19, 2019

A1 log press 125×8×4

A2 pullup band assisted red×8×4

B1 close grip bench 170×8×4

B2 EZ curl 95×8×4

C1 Jefferson curl 45×1min×3

C2 toes to bar R7×12×3

Front splits 3:30/side 

Wrestler's bridge pullovers 50×10, 70×10

D1 bridge pushups feet elevated 12"×15×2

D2 DB lateral raise 15×25×2 

D3 banded facepulls purple×30×2

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