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Andrew Dube

Andrew's backyard training and other randomness

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Andrew Dube

Wednesday July 17, 2019

A1 sumo deadlift 430×3×3

A2 double slim lever 24×3×3

B1 RDL 230×8×2

B2 wrist roller 2.375" both directions 110×48"×2

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

Hill sprints ~50m×5

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Andrew Dube

Thursday July 18, 2019

Axle clean and jerk, trying a slightly different technique. Lots of practice (10+ each) with 110, 130 and 150

Axle jerks out of the rack 180×3×3

A1 OHP with dangly bits 50+60×10×2

A2 arm over arm sled pulls 50×100'×2

A2 banded chest flyes purple×15/15×2

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Andrew Dube

Friday July 19, 2019

A1 Jefferson curl 35×1min×3

A2 toes to bar R7×10×3

Front splits 3:30/side 

Bridge feet elevated 12"×1min×3

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Andrew Dube

Saturday July 20, 2019

A1 banded trap bar 12" 435+100×2×3

A2 depth jump 24" to hurdle 28" to precision landing 113" from hurdle 3×3

Farmers walks 40'+40'×195, 220, 245

Sandbag to shoulder 200×1min AMRAP×2: 5,5

Tire flip 500×20

B1 glute ham raise band assisted purple×15×2

B2 pistol squat strap assisted BW×10/10×2

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Andrew Dube

Sunday July 21, 2019

AM with Gus

A1 one arm BB press 60×1/1+2/2+3/3×3

A2 pullup +40×3×3

B1 axle rows 160×10×2

B2 ring dips+support hold BW×8+10s×2

C1 2" climber pinch 165×max hold×3

C2 shoulder external rotation drop set 15,10,8×10+10+10×3

Blob trainer load to 18" 30×2×16 EMOM alternating hands 

D1 arm over arm sled pulls 50×100'×2

D2 sledgehammer swings 16×60×2

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Andrew Dube

Wednesday July 24, 2019

A1 sumo deadlift 380×8×3

A2 double slim lever 20×8×3

Blob trainer load to 18"+ pistol box squat 29×3×16+BW×3×16 EMOM alternating hands and legs

B1 RDL 250×10×3

B2 wrist roller 2.375" both directions 120×48"×3 

Hill sprints 50m×5

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Andrew Dube

Thursday July 25, 2019

Ring muscle up band assisted purple×5, yellow×3,4,4

A1 one arm BB press 60×1/1+2/2+3/3×5

A2 pullups +40×3×5

Handstand freestanding attempts then 1min hold facing wall 

Run 2miles moderate pace with Adrian on his bike 

Decided today that I will not be attending strongman provincials at the end of August. 

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Andrew Dube

Saturday July 27, 2019

A1 banded trap bar 350+100×8×3

A2 depth jump to double hurdle to precision landing ×2×3

Tire flip 700×3×4

Farmers walks 200×40'+40'×5 every 2min

Sandbag squats 100×20×2

B1 glute ham raise band assisted purple×15×2

B2 pistol squat strap assisted BW×12/12×2

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Andrew Dube

Sunday July 28, 2019

AM training with Gus

A1 banded log press 115+yellow×5×3

A2 axle rack pulls 250×10×3

B1 ring muscle up band assisted yellow×2,2,2,3,3

B2 2"climber pinch 165×max holds×5

C1 one arm BB press 60×2/2+2/2+3/3×3

C2 pullups +40×4×3

D1 false grip hangs feet on ground×20s×2

D2 shoulder external rotation drop set 15,10,8×10+10+10×2

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

E1 floor press 185×10×2

E2 arm over arm sled pulls 60×100'×2

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Andrew Dube

Monday July 29, 2019

Run 4km easy pace with Adrian on his bike

Tuesday July 30, 2019

A1 log press 175x5,5,4

A2 grippers (20mm) right 124x7,8,6 left 93x7,9,8

A3 elbow levers reverse hypers BWx10x3

B1 one arm BB press 60x2/2+2/2+3/3x4

B2 pullups +40x4x4

C1 jefferson curl 40x1minx3

C2 toes to bar R7x10, R8x10x2

D1 Bridge pushups feet elevated 12"x12,15

D2 wrestlers bridge pullovers 50x20x2

D3 DB lateral raise 15x20x2

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Andrew Dube

Wednesday July 31, 2019

A1 sumo deadlift 410×5×3

A2 double slim lever 23×5×3

Blob trainer load to 18"+ pistol box squat 31×3×16+BW×3×16 EMOM alternating hands and legs

B1 RDL 260×10×3

B2 wrist roller 2.375" both directions 130×48"×3 

Hill sprints 50m×5

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Andrew Dube

Thursday Aug 1, 2019

Ring muscle up band assisted yellow×2,3,4,5

A1 one arm BB press 60×2/2+2/2+3/3×5

A2 pullups +40×4×5

Handstand freestanding practice then holds facing wall 45s×2

Run long way to work >1mile to pick up my bike with Adrian on his

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Andrew Dube
Posted (edited)

Saturday August 3  2019

A1 banded trap bar 12" 390+100×5×3

A2 depth jump 28" to hurdle to precision landing 32×3×3

Yoke 40' run to sandbag, carry, load, repeat 440+200+440+200×2 10min rest between rounds 

This is killer would highly recommend ;)

Atlas stones over yoke 50" 250×5×3

B1 Jefferson curl 40×1min×3

B2 toes to bar R7×10, R8×8, R9×8

Front splits 3:30/side 

Bridge feet elevated 12×1min×3

C1 glute ham raise band assisted purple×15×2

C2 pistol squat strap assisted BW×15×2

 

Edited by Andrew Dube

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Andrew Dube

Sunday August 4, 2019

AM training with Gus 

A1 one arm BB press 60×2/2+3/3+3/3×3

A2 pullups +40×5×3

B1 banded log press 115+yellow×6×3

B2 axle rack pulls 260×10×3

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Andrew Dube
Posted (edited)

Tuesday August 6, 2019

A1 log press 190×2×3

A2 grippers (20mm) right 137×2,1,1 left 113×2,1,1

A3 elbow levers reverse hypers BWx10x3

B1 one arm BB press 60x2/2+3/3+3/3x4

B2 pullups +40x5x4

C1 jefferson curl 40x1minx3

C2 toes to bar R7x10, R8x10, R9×8

Front splits 3:30/side 

T spine + wrist stretching

D1 Bridge pushups feet elevated 12"x15×2

D2 wrestlers bridge pullovers 55x20x2

D3 DB lateral raise 15x20x2

Edited by Andrew Dube
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Mike Rinderle
Posted (edited)
1 hour ago, Andrew Dube said:

Tuesday August 6, 2019

A1 log press 190×2×3

A2 grippers (20mm) right 137×2,1,1 left 113×2,1,1

A3 elbow levers reverse hypers BWx10x3

B1 one arm BB press 60x2/2+3/3+3/3x4

B2 pullups +40x5x4

C1 jefferson curl 40x1minx3

C2 toes to bar R7x10, R8x10, R9×8

Front splits 3:30/side 

T spine + wrist stretching

D1 Bridge pushups feet elevated 12"x15×2

D2 wrestlers bridge pullovers 55x20x2

D3 DB lateral raise 15x20x2

I get my weekly cardio reading one day of your log.  Great stuff Dube!

Edited by Mike Rinderle
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Andrew Dube
20 hours ago, Mike Rinderle said:

I get my weekly cardio reading one day of your log.  Great stuff Dube!

Glad I can help Mike! 

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Andrew Dube

Wednesday August 7, 2019

A1 sumo deadlift 440×2×3

A2 double slim lever 26×2×3

Blob trainer load to 18"+ pistol box squat 32×3×16+BW×3×16 EMOM alternating hands and legs

B1 RDL 270×10×3

B2 wrist roller 2.375" both directions 140×48"×3 

Hill sprints 70m×4

Cool down run with Adrian on his bike ~2miles

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Andrew Dube
Posted (edited)

Friday August 9, 2019

Participated in my first highland games competition. Was supposed to do a day of training on Thursday but messed up the dates and missed it. Got a brief rundown before each event. Main goal was to get my hands on the implements and learn enough that I can practice the right things. Gus came out to watch for the morning. He casually palmed one of the braemer stones to some excited whispers 😂. He seems pretty keen to try out the throws too! I managed to place 3rd out of 12 though this was really a mock competition to go with the training day and I believe all but one were touching the implements for the first time. My best throws of the day were:

Light hammer: 68'

Open stone: 29' 1"

Heavy weight for distance: 18' 5"

Light weight for distance: 36' 2"

Weight over bar: 9'

Caber: 11:30

Sheaf: 16' 6"

Hammer and caber are my favorite events. The heavy weight for distance was the most challenging for me. And the two vertical throws also need alot of refining as more height was there but not the accuracy.

Sunday August 11, 2019

AM training with Gus and Rob

A1 banded log press 115+yellow×7×3

A2 axle rack pulls 270×10×3

B1 Glass bar 2" holds 175-190×max holds×5

B2 ring muscle up band assisted yellow×4×5

C1 one arm BB press 60×3/3+3/3+3/3×3

C2 pullups +40×6×3

D1 false grip hangs on bar BW×20s×3

D2 handstand facing wall 45s×3

D3 shoulder external rotation drop set 15,10,8×10+10+10×3

Blob trainer load to 18" 33×2/2×8 EMOM

Edited by Andrew Dube
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Andrew Dube
Posted (edited)

Monday August 12, 2019

Run 4km easy pace with Adrian on his bike 

 

Tuesday August 13, 2019

A1 log press 160×8×3

A2 grippers (20mm) right 113×18,17,17 left 84×18×3

A3 elbow levers reverse hypers BWx10x3

B1 one arm BB press 60x3/3+3/3+3/3x4

B2 pullups +40x6x4

C1 jefferson curl 40x1minx3

C2 toes to bar R7x10, R8x10, R9×9

Front splits 3:30/side 

T spine + wrist stretching

D1 Bridge pushups feet elevated 12"x16×2

D2 wrestlers bridge pullovers 60x20x2

D3 DB lateral raise 15x15x2 5sec hold every 5 reps

Edited by Andrew Dube

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Andrew Dube

Wednesday August 7, 2019

A1 sumo deadlift 400×8×3

A2 double slim lever 21×8×3

Blob trainer load to 18"+ pistol box squat 33×3×16+30×2×16 EMOM alternating hands and legs

B1 RDL 280×10×3

B2 wrist roller 2.375" both directions 145×48"×3 

Wrist roller is starting to feel really heavy...

Hill sprints 100m×3

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Andrew Dube

Friday August 16, 2019

A1 banded trap bar 12" 370+100×8×3

A2 depth jump to hurdle to bounding to precision landing ×2×3

Tire flip 700×5×3

Farmers walk + sandbag carry + sled drag 195×40'+40'+200×80'+90×100', 245×40'+40'+300×60'+90×100'

B1 one arm BB press 60×3/3+3/3+3/3×5

B2 pullups +40×6×5

 

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Andrew Dube

Sunday August 18, 2019

Cottage for the weekend. Went to the local gym and hit a bodybuilding style back workout.

Supinated ez curl rows 6 sets

Chest supported t bar rows 3 sets

Wide neutral grip lat pulldown 3 sets

Meadows row 2 sets

Cable curls/ shoulder external rotation 3 sets

Face pulls/ single arm preacher curl 2 sets

Did not track weights. Used lots of drop sets, short rests. Just chasing the pump and enjoying the novelty of having machines and a rack of dumbbells.

Monday August 19, 2019

AM

Some KB juggling then bent a St Croix Polo 00, and failed to finish a Diamond Classic 1. I may do a strongman contest September 1 that includes a barehanded horseshoe bend. Hoping today is not reflective of my bending potential right now. The classic is usually a pretty easy shoe for me but I've probably only bent two other shoes in the last year. 

PM Back home:

Run 4km moderate pace

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Andrew Dube

Tuesday August 20, 2019

A1 log press 175×5×3

A2 grippers (20mm) right 124×9×3 left 93×9×3

B1 one arm BB press 65x1/1+2/2+3/3x3

B2 pullups +45×3×3

C1 jefferson curl 40x1minx3

C2 toes to bar R7x10, R8x10, R9×10

Front splits 3:30/side 

T spine + wrist stretching

D1 Bridge pushups feet elevated 12"x18×2

D2 wrestlers bridge pullovers 60x20x2

D3 DB lateral raise 15x15x2 5sec hold every 5 reps

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Andrew Dube

Wednesday August 21, 2019

A1 sumo deadlift 430×5×3

A2 double slim lever 24×5×3

Blob trainer load to 18"+ pistol box squat 34×3×16+30×3×16 EMOM alternating hands and legs

B1 RDL 290×10×3

B2 wrist roller 2.375" both directions 150×48"×3 

Hill sprints 70m×5

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