Andrew's backyard training and other randomness

[Andrew Dube]

Thursday Aug 22, 2019

Ring muscle up BW×2×3

A1 one arm BB press 65×1/1+2/2+3/3×4

A2 pullups +44×3×4

Handstand freestanding practice

B1 handstand hold facing wall 1min×2

B2 false grip hangs on bar 30s×2

Run 3km easy pace with Adrian on his bike 

[Andrew Dube]

Saturday August 24, 2019

A1 banded trap bar 410+100×5×3

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

Shoulder log at 200 and carry max distance in 1min, both sides, ~240ft each time. Contest next weekend has a fire hydrant carry so just trying to get a baseline. 

Atlas stone load over yoke at 50" 215×3×8 EMOM

B1 Jefferson curl 40×1min×2

B2 toes to bar R7×10, R8×10

B3 glute ham raise band assisted purple×15×2

Front splits 3:30/side 

C1 bridge feet elevated 12"x1min×2, 6"×1min

C2 pistol squat strap assisted +30×5/5, +40×5/5, +50×5/5

[Andrew Dube]

Sunday August 25, 2019

AM grip training with Gus, Colin, Rob, and a new guy James, who got interested in grip and arm wrestling from juji mufus videos. 

A1 banded log press 120+yellow×5×3

A2 Jefferson axle rack pulls both sides, 525, 500, 475, consistently missing lockout when my left hand is pronated but no problem the other way

B1 glass bar 2" holds between 185 and 205×5-10s×5

B2 one arm BB press 65×1/1+2/3+3/3×5

B3 pullups +45×3×5

Bent a diamond classic 1 and st croix polo 00

C1 false grip hangs on bar BW×25s×2

C2 shoulder external rotation drop set 15,10,8×10+10+10×2

C3 fat gripz trap bar shrug 170×+5+hold×2

D1 dips +50×10×2

D2 arm over arm sled pulls 50×100'×2

D3 pec stick walk 60kg×100'×2

 

[Andrew Dube]

Monday August 26, 2019

Run 6km easy pace

Tuesday August 27, 2019

A1 log press 195miss, 185x1, 190x1, 195x1, 200x1

A2 grippers 20mm right 137x1, 148miss, 137x1, 148miss, 137x1, left 113x1, 124miss, 113x1, 124miss, 113x1

B1 one arm BB press 65x2/2+2/2+3/3x3

B2 pullups +45x4x3

Spent the rest of the evening helping a friend load a moving truck while drinking probably too many beers.

[Andrew Dube]

Wednesday August 28, 2019

A1 sumo deadlift 460×2×3

A2 double slim lever 27×2×3

Blob trainer load to 18" 35×3/3×10+ Pistol box squat +30+30×2/2×10 in chains×2 EMOM alternating hands and legs 

Hill sprints ~40m×7

[Andrew Dube]

Thursday August 29, 2019

A1 one arm barbell press 65×2/2+2/2+3/3×4

A2 pullups +45×4×4

Hand balancing practice 

100 sledgehammer swings 

[Andrew Dube]

Sunday September 1, 2019

Kinmount fall fair 

3rd out of 8.

Press medley: 170 anvil, 200 keg, 200 fire hydrant. I was nervous about this one as I had never pressed any of these objects before but I got through the first two fairly easily. The hydrant was more unwieldy than I expected with most of the weight on one end and the flanges making it very difficult to clean up the body in any way. I like most choose to shoulder it first than trier to move it into a press position. Nobody succeeded, I finished middle of the pack.

Hydrant carry max distance in 1 minute: most tried to zercher carry as it's the perfect shape and were finishing 250-300ft. I was the first person to shoulder it and managed 460ft. The ultimate winner was able to get 500, I finished 2nd in this event.

Horseshoe bend: was originally going to be a St croix ultra lite but they were on back order so the promoter got some Equine shoe. I could tell it was going to be very easy. Fastest time to straighten, I smashed it in 3 seconds for a first place finish. Afterwards I showed all the guys how to heart them!

Truck push: some big diesel pickup 100ft fastest time. I knew being the smallest competitor I was not likely to shine here. I felt like I was pushing a good pace but finished somewhere near the bottom with the times ranging from 24 to 27sec.

Monday September 2, 2019

Run 4km moderate pace 

Tuesday September 3, 2019

Log clean and jerk up to 210 the 190×2×2

Experimenting with a totally unique jerk technique. So far the results are promising.

A1 one arm BB press 65×2/2+3/3+3/3×3

A2 pullups +45×5×3

Wrist prep and t spine stretching 

B1 bridge pushups feet elevated 12"x20×2

B2 wrestler's bridge pullovers 60×20×2

B3 DB laterals 15×15×2 crucifix hold for 5sec every 5 reps

 

[Donc101]

1 hour ago, Andrew Dube said:

 

Horseshoe bend: was originally going to be a St croix ultra lite but they were on back order so the promoter got some Equine shoe. I could tell it was going to be very easy. Fastest time to straighten, I smashed it in 3 seconds for a first place finish. Afterwards I showed all the guys how to heart them!

 

Another strong showing, great job! That is really cool they had horseshoe bending in the contest.

[Andrew Dube]

12 hours ago, Donc101 said:

Another strong showing, great job! That is really cool they had horseshoe bending in the contest.

Thanks Don! It was very cool to include in a contest. The promoter told me last year he did a medley with a shoe, nail and frying pan roll. Definitely a hit with the crowd! And some easy points for me  

[Andrew Dube]

Wednesday September 4, 2019

Sumo pause deadlift  400×5×3

Box pistol squats +30+30 in chains ×2×12 EMOM alternating sides every minute 

A1 glute ham raise band assisted yellow×10×2

A2 ab wheel standing to a wall ×20×2

[Andrew Dube]

Thursday September 5, 2019

A1 one arm barbell press 65×2/2+3/3+3/3×4

A2 Pullups +45×5×4

B1 overhead lockouts ~6" 160×6, 170×6, 180×6, 190×6, 200×6×2

B2 axle zercher Anderson squat 290×3, 310×2, 340×1, 310×3, 330×2, 350×1

C1 bodyweight triceps extension ×8×3

C2 axle curls 70×8×3

Off to Legends tomorrow!

 

 

[Stephen Anderson]

2 hours ago, Andrew Dube said:

Thursday September 5, 2019

A1 one arm barbell press 65×2/2+3/3+3/3×4

A2 Pullups +45×5×4

B1 overhead lockouts ~6" 160×6, 170×6, 180×6, 190×6, 200×6×2

B2 axle zercher Anderson squat 290×3, 310×2, 340×1, 310×3, 330×2, 350×1

C1 bodyweight triceps extension ×8×3

C2 axle curls 70×8×3

Off to Legends tomorrow!

 

 

Nice work dude!!

[Andrew Dube]

On 9/5/2019 at 9:42 PM, Stephen Anderson said:

Nice work dude!!

Thank you! I was trying out a routine from Thibarmy called strongman arms if anyone wants to search it. Don't think it will be a regular part of my training but it was fun nonetheless. 

Quick update to get my log back on the first page haha:

I've been dealing with some sort of minor back tweak for the last two weeks. It really flared up Friday morning before I was to set out for Legends. I'm sure 12 hours of driving and the hotel bed didn't do it any favors. Saturday morning was even worse. I tried to warm up with some reverse hypers, light swings and hanging at Durniat's gym but nothing seemed to help and I wound up taking a bunch of Advil after the axle event to get through the rest of the day. Since being home I've done some light training, with mixed results. This past weekend things seemed to really be turning around and so I'm hopeful that another week of "rest" and I'll be back at it. I'm eyeing a strongman contest in early December with @Tom Flesher in Niagra. Events are: Log press for reps, frame deadlift last man standing, arm over arm pull, sandbag carry, and atlas stones last man standing. Pretty much my ideal comp setup. I also built a safety squat bar last week and love the feel of it. I can't wait to put some real weight on it and see what I can do.

[Andrew Dube]

Tuesday September 17, 2019

A1 SSB squats 210×8×3

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

B1 one arm barbell press 70×1/1+2/2+3/3×3

B2 pullups +50×3×3

Backs been feeling really good the past two days. It was tempting to do more but decided to quit while I'm ahead.

[Andrew Dube]

Thursday September 19, 2019

A1 sumo block pulls 12" 400×10×3

A2 slim lever 11×8/8×3

B1 one arm BB press 70×1/1+2/2+2/3×4

B2 pullups +50×3×4

Floor press 180×12×3

 

Saturday September 21, 2019

Log press strict+viper 110×5+5+3

Banded trap bar 370+100×3×3 

Tire flip 500×20

Seated arm over arm sled pulls 100×100'×2

 

[Andrew Dube]

Sunday September 22, 2019

AM grip with everyone: Gus, Rob, Colin and James

Axle up to 300 easy but 310 wouldn't go. Then 290×3 260×8

A1 blockweight high pulls 43×1/1×4×5

A2 one arm BB press 70×1/1+2/2+3/3×5

A3 pullups +50×3×5

Some experiments with arm wrestling exercises: partial curls, WW sled rows and drags, pronation sled drags and curls 

Sledgehammer swings 16×100

[Andrew Dube]

Tuesday September 24, 2019

A1 SSB squats 240×8×3

A2 grippers 20mm right 113×21×3, left 84×21×3

B1 one arm barbell press 70×2/2+2/2+3/3×3

B2 pullups +50×4×3

B3 gripper cheat close and hold right 124×10s×3, left 93×10s×3

C1 log press strict 130×5×5

C2 BOR 180×8×5

Hill sprints from prone ~90m×3

[Andrew Dube]

Thursday September 26, 2019

A1 sumo deadlift 410×8×3

A2 slim lever 12×8/8×3

B1 one arm BB press 70×2/2+2/2+2/3×4

B2 pullups +50×4×4

B3 5×10 standard plate pinch with a pipe 50×1/1×5×4

C1 zercher axle alternating lunges 110×20×3

C2 Floor press 185×12×3

D1 bridge pushups feet elevated 12"x15×2

D2 wrestlers bridge pullovers 60×20×2

D3 DB laterals 15×15×2 5s hold every 5 reps

[Andrew Dube]

Saturday September 28, 2019

Log viper press 150×3×10 every 2min

A1 banded trap bar 380+100×8×3

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

Yoke walk 40' + sprint 40'+ sandbag carry 40' + load 56" 440+100×4 sets 3min rest

Tire flip 700× some reps I think 8 over two sets with no more than 2 unbroken really struggling with this today as everything was wet from rain all morning. Then 500×20

Farmers walk 195×40'+40', 275×40'+40'

 

[Andrew Dube]

Sunday September 29, 2019

AM grip training with Rob and James

2" glass bar (easy side) work up to 220, got 225 to the knees then 200×4, and 175×10

Blockweight 43×1/1×5×5

Arm over arm sled pulls 50×100'×2

Seems I have a pinched nerve which is making my right lat and/or right pec to twitch. Hoping it resolves itself hastily.

[Andrew Dube]

Saturday October 19, 2019

A1 SSB squats 220×5×3

A2 kneeling BUP 25×10/10×3

B1 arm over arm sled pulls 25×100'×4

B2 DB bench 25×max reps(<20)×4

B3 banded face pulls purple×30×4

C1 glute ham raise band assisted purple×15×2

C2 bear crawl sled drag 165×max distance(>30m)×2

So my pinched nerve did not resolve quickly and well most of my symptoms have gone away, I'm left with my right arm severely weakened. I am unable to do a pullup without pulling to my left. I can barely do a pushup. My number 2 gripper I was closing for sets of 20 I can now close 7 times. My physio told me nerve stuff usually takes about 8 weeks to heal so hopefully by December. Training is going to look a lot like this moving forward. Honestly I'm just happy to be pain free and back to doing whatever I can. King kong tomorrow at Rob's,  left handed of course

[Andrew Dube]

Tuesday October 22, 2019

A1 cambered bar squats 250×5×3

A2 BUP press 30×10/10×3

B1 DB bench 30×15×4

B2 arm over arm sled pulls 30×100'×4

C1 sandbag carry 100lb×200m×2

C2 reverse flyes 15×20×2

C3 trapbar shrugs 170×20×2

Sledgehammer swings 16×100

[JHenze646]

Heal up.

[Andrew Dube]

On 10/23/2019 at 5:13 AM, JHenze646 said:

Heal up.

Thanks Josh, I'm aiming for a little better everyday.

Thursday October 24, 2019

A1 SSB squats 225×5×3

A2 grippers 20mm right 113×10×3, left 93×10×3

B1 arm over arm pulls 30×100'×4

B2 DB bench 35×12,12,11,10

B3 banded face pulls purple+red×20×4

C1 alternating superman squats heel elevated 3" deficit BW×12×3

C2 glute ham raise band assisted purple ×15×3

D1 log press 60×12×2

D2 incline bench seated DB curls 20×15×2

D3 one arm banded triceps pushdown red×20/20×2

[Andrew Dube]

Saturday October 26, 2019

A1 cambered bar squats 255×5×3

A2 BUP 35×5/5×3

Viking Sots press 10/10×3

B1 DB bench 40×8,9,10,8

B2 landmine rows 50×20/20×4

C1 goblet cossack squats 30×12×2

C2 T handle swings 150×20×2

D1 one arm floor press 30×15×2

D2 banded lat pulldown (softball grips) 40+yellow×20×2