Andrew's backyard training and other randomness

[Andrew Dube]

Saturday June 1, 2019

Toronto Pro Show

Another successful weight cut earned me another first place middleweight trophy, this time in a field of two. There were supposed to be a few more but two had to move up to LHW and one no show. Looking forward to eating and drinking whatever I please for the next few weeks.

Sunday June 2, 2019

A1 banded log press 110+yellow×5×3

A2 axle rack pulls DO 210×10×3

B1 dips +50×8×3

B2 2" glass bar replica DL 165×3+8s hold×3

C1 pronation tool 4×20/20×2

C2 2.5" DB wrist curls 30×20/20×2

C3 external rotation drop set 8,5,3×10+10+10/each arm×2

Blob trainer load to 18" 27×2×16 EMOM alternating sides 

D1 high incline preacher curl 30×15/15×3

D2 reverse flyes 15×20×3

 

Edited June 2, 2019 by Andrew Dube

[Andrew Dube]

Monday June 3, 2019

A1 Jefferson curl 40×1min×3

A2 toes to bar R7×10, R8×10×2

Front splits 3:30/side 

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

[Andrew Dube]

Tuesday June 4, 2019

A1 log press 160×7,7,6

A2 pullups +22×7,7,9

B1 deadlift 370×7,7,10

B2 double slim lever 21×7×3

C1 OHP 135×7, 130×8×2

C2 BOR 200×8×3

Skullcrushers 85×5, 75×8, 65×12

Triceps pushdown 35+red×20×2

 

[Andrew Dube]

Wednesday June 5, 2019

A1 pause squats with dangly bits 120+140×3×5

A2 banded KB swings 48kg+yellow×10×5

B1 bent press 95, 105, 110, 115, 120

B2 sledgehammer swings 16×10×5

Done on both sides, alternating each super set

Blob trainer load to 18" 27×3×16 EMOM alternating sides 

Wrist roller 2.375" 110×48", 120×48" both directions 

 

[Andrew Dube]

Thursday June 6, 2019

Bench press 225×7×3

A1 single arm banded chest flyes yellow×20/20×3

A2 some easy card tearing 

B1 OHP with dangly bits 45+60×10×2

B2 arm over arm sled pull 50×100'×2

C1 Jefferson curl 40×1min×2

C2 toes to bar R7×12, R8×12

Front splits 3:30/side 

D1 bridge pushups feet elevated 12"×15×2

D2 DB lateral raises 15×20×2

[Andrew Dube]

Saturday June 8, 2019

A1 squats 290×7×3

A2 grippers 20mm right 113×12×3, left 84×12×3

Trap bar 15" 500×8, 475×10, 450×12

Tire flip 700×5 in 70s then 500×12 in 70s

Carry medley 20ft sandbag 150, 200 and tire 200 done frame carry style, 3 rounds

[Andrew Dube]

Sunday June 9, 2019

AM grip work with Gus.

A1 banded log press 110+yellow×5×3

A2 axle rack pulls 220×10×3

B1 2" climber pinch 160×3+hold×3

B2 dips +55×8×3

C1 softball grip pullups BW×7×3

C2 external rotation drop set 10,8,5×10+10+10/each side×3

C3 2.5" DB wrist curls 33×20×3

D1 high incline preacher curl 35×15/15×3

D2 pronation curls 15×20/20×3

Blob trainer load to 18" 28×2×16 EMOM alternating sides 

[Andrew Dube]

Tuesday June 11, 2019

A1 log press 170×5×3

A2 pullups +30×5,5,7

B1 deadlift 390×5,5,8

B2 double slim lever 22×4,4,3

C1 OHP 130×9×3

C2 BOR 200×9×3

Close grip floor press 180×9×3

D1 Triceps pushdown 37.5+red×20×3

D2 reverse flyes 15×20×3

[Andrew Dube]

Wednesday June 12, 2019

A1 pause squats with dangly bits 120+140×4×4

A2 banded KB swings 48kg+yellow×10×4

One arm barbell jerk 95×3/3, 105×3/3, 110×3/3, 2/2, 120×1/0

Blob trainer load to 18" 28×3×16 EMOM alternating sides 

Wrist roller 2.375" 110×48", 125×48" both directions 

[Andrew Dube]

Thursday June 13, 2019

A1 Bench press 235×5×3

A2 plyo pushups to a box 5"×8×3

B1 OHP with dangly bits 45+60×11×2

B2 arm over arm sled pull 52.5×100'×2

B3 one arm banded chest flyes purple×10/10×2

C1 Jefferson curl 40×1min×3

C2 toes to bar R7×10, R8×10×2

Front splits 3:30/side 

D1 bridge pushups feet elevated 12"×15, 18

D2 DB lateral raises 15×20×2

 

[Andrew Dube]

Saturday June 15, 2019

A1 squats 310×5×3

A2 grippers 20mm right 124×10×3, left 93×10×3

Stone over bar @ 53" 215×2×10 EMOM

Dinnie ring holds 315/300 just shy of 10s then with straps for 2 sets of 30s

Yoke walk + sandbag carry and load 440×40'+200×40'+56"load×2×3

 

 

[Andrew Dube]

Sunday June 16, 2019

A1 banded log press 110+yellow×6×3

A2 axle rack pulls 230×10×3

B1 2" climber pinch 160×max holds×4

B2 dips +50×8×4

C1 softball grip pullups BW×8×3

C2 external rotation drop set 15,8,5×10+10+10/each side×3

C3 2.5" DB wrist curls 35×20×3

Blob trainer load to 18" 29×2×16 EMOM alternating sides 

D1 high incline preacher curl 40×10/10×2

D2 pronation curls 17.5×20/20×32

 

[Andrew Dube]

Tuesday June 18, 2019

A1 log press 180×3,3,5

A2 pullups +40×3,3,6

B1 deadlift 410×3,3,6

B2 double slim lever 23×3,3,6

C1 OHP 130×10×3

C2 BOR 200×10×3

Close grip floor press 180×10×3

D1 Triceps pushdown 40+red×20×3

D2 reverse flyes 15×20×3

[Andrew Dube]

 

 

 

Spent most of last week getting ready to spend the weekend at my friends farm in Cornwall. He was hosting this fun event, you can see a highlight here from last years camp as well as this years schedule. I ran a workshop again, this time on card tearing and the bent press. It seemed to be well enjoyed! We packed up our gear early Sunday morning and hit the road to be back in time for an anniversary party at Kate's uncles. Before the party I had time for the following:

Sunday June 23, 209

A1 bench press 245x3x3

A2 plyo pushup  (max speed focus) 3"x10x3

B1 OHP with dangly bits 45+60x12x2

B2 arm over arm sled pulls 55x100'x2

B3 banded chest flyes purplex12/12x2

Hoping to get caught up tonight with my last events practice before Northern Giants on July 1. Provinicials have been announced for Aug 31 with the following events:

Farmers walk, Axle clean and press, deadlift, tire flip, sandbag over bar. Weights will be announced 6 weeks out. Deadlift should be the only weak event for me. With the large gap between contests, I've also signed up for a highland games school + contest August 9+10 at the Fergus Scottish Festival. Learn the events Friday then compete Saturday! With Legends September 6+7 I've promised my wife that will be it for me this year, unless its local   

[Andrew Dube]

Tuesday June 25, 2019

Banded Trapbar 15" 400+100×3×10 EMOM no belt no straps

Tire flip 500 AMRAP 1min×2: 10, 10

Carry medley 30ft: sandbags 150, 200, tire 350 frame style ×4rounds

[Andrew Dube]

Wednesday June 26, 2019

A1 banded log press 110+yellow×7×3

A2 axle rack pulls 240×10×3

B1 2" climber pinch 160×max holds×5

B2 dips +50×8×5

C1 softball grip pullups BW×9×3

C2 external rotation drop set 15,10,8×10+10+10/each side×3

C3 2.5" DB wrist curls 38×20×3

Blob trainer load to 18" 29×3×16 EMOM alternating sides 

D1 high incline preacher curl 40×12/12×2

D2 pronation curls 20×20/20×2

[Andrew Dube]

Saturday June 30, 2019

A1 Jefferson curl 40×1min×3

A2 toes to bar R7×10×3

Front splits 3:30/side

B1 bridge pushups feet elevated 12"×12×3

B2 DB laterals 15×20×3

Assault bike 10min×moderate pace: 132cal

Also did a bunch of sets of a flag progression 10s/ side while at the park earlier with the boys.

[Andrew Dube]

Monday July 1, 2019

Wednesday July 3, 2019

A1 log press 165×7×3

A2 deadlifts 380×7×3

B1 close grip floor press 185×8×3

B2 pullup +25×7×3

 

I'm off work for the next two weeks. Right now I'm re shingling my roof. Started today my knocking down my crumbling chimney below the roof line. Spent most of the day outside hammering and hauling bricks. I'm wiped not to mention severely sunburned from Monday's contest. But with provincials in nine weeks (and Legends in 10) I'm going to do my best to get my training in wherever I can.

[Shoggoth]

Congrats on placing!

[Andrew Dube]

1 hour ago, Shoggoth said:

Congrats on placing!

Thanks! I needed to be faster on the press medley but that 200lb tire was a big unknown for me. Playing with it before the show I never felt like I could get a good "rack" to press from. Pretty happy to be able to hang with the big boys though! I really wish that car deadlift had been set up right. Would have been interesting to see how I would have fit in the group. 

[Mike Rinderle]

Congrats Dube!

[Andrew Dube]

On 7/4/2019 at 9:00 AM, Mike Rinderle said:

Congrats Dube!

Thank you sir!

Saturday July 6, 2019

Took the day off roofing so I could get caught up on strongman training

A1 trap bar 12" 450×7×3

A2 depth jump 20" to hurdle 24" to box jump 24" 3×3

Axle clean and jerk 190×1+1,2+1,1+2,2+1,1+2, clean only 170×3,

Clean feeling like hot garbage today. I'm now missing my little belly. Being super sweaty wasn't helping any. But two months still to figure it out.

Farmers 195×40'+40'×5 every 2min 

Atlas stones over yoke 48" 250×3×3

Back on the roof at 7am tomorrow

 

[Andrew Dube]

Finished the roof Monday night, spent Tuesday  capping the chimney, going to the dump and putting the eaves back up. Then joined my family at the cottage for a couple nights. Got a workout in at the local gym. Feeling pretty beat from the work.

Wednesday July 11, 2019

A1 Push press 175×4, 170×5×2
A2 Pullup +35×5×3

Deadlift 400×5×3

B1 DB press high incline 60×10×3
B2 cable row 150×10×3
B3 double KB swing 70×10×3

C1 close grip floor press 185×8×3
C2 cable face pulls 40×30×3

[Andrew Dube]

Saturday July 13, 2019

Banded trap bar 12" 370+100×3×8 EMOM

tire flip 500×20

Stacked sandbag carry with pick off a box 250×80', 300×80', 350×30'

Picking them up like this is way harder than picking from the ground and having someone else load the second as the top one compresses the first and it's hard to get a good squeeze on it

[Andrew Dube]

Tuesday July 16, 2019

A1 OHP 135×7×3

A2 pullups +45×3×3

Floor press 185×9×3

B1 banded triceps pushdown 40+red×20×2

B2 reverse flyes 15×20×2