Andrew's backyard training and other randomness

[Andrew Dube]

Tuesday October 29, 2019

A1 SSB squats 230×5×3

A2 BUP 40×5/5×3

B1 arm over arm sled pulls 35×100'×4

B2 DB bench 40×9,10,10,9

C1 pause RDL 3" deficit 230×10,15

C2 bear crawl sled drag 160×30m, 120×30m

[Andrew Dube]

Thursday October 31, 2019

A1 cambered bar squats 260×5×3

A2 grippers 20mm right 113×13,12,12, left 93×13×3

B1 DB bench 40×15,15,12,13

B2 landmine rows 75×15/15×4

Quick one before trick or treating with the kids.

[JHenze646]

3 hours ago, Andrew Dube said:

 

Quick one before trick or treating with the kids.

What was your costume?

[Andrew Dube]

Saturday November 2, 2019

A1 SSB squats 235×5×3

A2 BUP half kneeling 40×6/6×3

B1 DB bench 40×17,15,14,12

B2 arm over arm sled pulls 40×100'×4

C1 glute ham raise band assisted purple ×10×2

C2 T handle swings 150×20×2

D1 DB floor press 40×10×3

D2 BOR supinated with ball grips 115×12×3

Assault bike 10min× 15s all out 45s rest: 86cal

[Andrew Dube]

On 10/31/2019 at 11:52 PM, JHenze646 said:

What was your costume?

Dedicated father who doesn't mind being rained on or being a candy pack mule (small transport fee of course). Kids were a knight (fresh from the crusades, I suspect, being armed with a very Arabian looking sword) and spiderman. Kate dressed up as Luna Lovegood from Harry Potter. 

[Andrew Dube]

Happy new year everyone! Decided it was time for an update and maybe get back to regular posting here. Since my injury I started working with Dain Wallis, a name that will be familiar to those in the Canadian strongman scene or maybe you've read his book available at Starting Strongman. He's been helping me through my recovery with a pretty minimal training plan primary working on re-patterning some things and hopefully addressing the root cause of my nerve impingement. I'm more or less asymptomatic now though my strength (especially upper body) has dropped a lot. I'll be moving into a new training block soon so I'm curious to see how we start to ramp things back up. 

Last year I started taking drum lessons. I've always wanted to play an instrument. My dad is a lifetime, self-taught, natural, musician and my younger brother went to university for jazz playing alto sax.  I had bought a kit a few years before we had kids and tried to teach myself from books and online for about a year then lost interest and when we had kids I packed them away in storage. Well last winter I got them out again and set them up in the basement next to my gym room and would mess around between sets. I found a teacher I really liked and in a few months had made more progress than I had that whole year by myself. We took a break over the summer when I was busy competing and I got injured right around when we had planned to start back up. So it's been really nice having something else to put my efforts into while my other skills seemingly diminished. 

Last year I set some big goals for myself and it didn't pan out quite as I expected. I had a lot of fun last year but I also beat myself up a lot over not being where I thought I should be. I already have some contests on my radar but I'm going to try and approach this year a little different. I want to read more this year, do more with my family, start jamming and end the year injury free. If I happen to set some PRs along the way that would be a bonus but I don't want to obsess over my numbers and contest results. I look forward to connecting with many of you this year at contests or here virtually!

[Andrew Dube]

Tuesday January 21, 2020

Deadlifts (straps, no belt) 350x5x3

A1 FFE split squat 50lb vest + 22kg KB x6/6x4

A2 scap pullups BWx3x3

B1 half kneeling press 22kgx6/6x3

B2 pushups BWx10x3

B3 glute ham raise band assisted purplex8,8,6

C1 banded cable row 20+yellow x10/10x3

C2 scorpion reach 1/1x3 (look up animal flow)

Edited January 24, 2020 by Andrew Dube

[Andrew Dube]

Wednesday January 24, 2020

Drumming, mobility, and easy 4km run

Thursday January 25, 2020

half kneeling BUP 14kgx8/8, 18kgx8/8, 6/6

A1 half kneeling landmine press 45x10/10x3

A2 crab reach 1/1x3

B1 trap bar floor press 165x6x3

B2 inverted ring rows BWx10x3

C1 lateral lunges BWx6/6x3

C2 pause reverse fly 3x15x3

C3 wave unload 2x3

[Andrew Dube]

Sunday January 26, 2020

A1 crawling x10/directionx2

A2 lateral apes x5/directionx2

pause zercher squats 220x6x3

B1 pause RDL 230x10x3

B2 reverse lunges 120x6/6x3

C1 archer pushups BWx3/3x3

C2 pause DB row 70x8/8x3

C3 one arm banded row greenx10/10X3

D1 Beast to crab transition x5/directionx3 into

D2 front steps x10x3

[Andrew Dube]

Tuesday January 28, 2020

Deadlifts (straps, no belt) 350x5x4

A1 FFE split squat 50lb vest + 22kg KB x8/8x3

A2 scap pullups BWx3x3

B1 half kneeling press 22kgx8/8x3

B2 pushups BWx10x3

B3 glute ham raise band assisted purplex8x3

C1 banded cable row 25+yellow x10/10x3

C2 scorpion reach 1/1x3 

[Andrew Dube]

Thursday January 30, 2020

half kneeling BUP  18kgx6/6x2

A1 half kneeling landmine press 47.5x10/10x3

A2 crab reach 2/2x3

B1 trap bar floor press 170x6x3

B2 inverted ring rows BWx10x3

C1 lateral lunges BWx6/6x3

C2 pause reverse fly 3x18x3

C3 wave unload 2x3

Run to friends house and back ~1km each way moderate pace

[Andrew Dube]

Saturday February 1, 2020

A1 crawling x10/directionx2

A2 lateral apes x5/directionx2

pause zercher squats 250x3×6

B1 pause RDL 230x10x3

B2 reverse lunges 120x8/8x3

C1 archer pushups BWx3/3x3

C2 pause DB row 70x8/8x3

C3 one arm banded row greenx12/12X3

A few rounds of unscripted animal flow trying to piece movements together 

Sunday February 2, 2020

AM grip at Robs

Silver bullet 3 sets max holds 146 right, 124 left

2" climber pinch up to 190, a few partial lifts with 195 then 3 max holds with 175

Axle sumo 270×2×5 

Blob50 band reloaded lifts 1/1×5

43 blockweight 1/1×5

Little big horn 125×1/1×5×3

[Andrew Dube]

Tuesday February 4, 2020

Deadlifts (straps, no belt) 360x5x4

A1 FFE split squat 50lb vest + 26kg KB x8/8x3

A2 scap pullups +14kgx3x3

B1 half kneeling press 26kgx6/6x3

B2 pushups BWx12x3

B3 glute ham raise band assisted purplex6x3

C1 banded cable row 30+yellow x10/10x3

C2 scorpion reach 2/2x3 

[Andrew Dube]

Wednesday February 5, 2020

Mobility, drumming, 4km run easy pace

Thursday February 6, 2020

half kneeling BUP  18kgx6/6x2

A1 half kneeling landmine press 47.5x10/10x3

A2 crab reach 2/2x3

B1 trap bar floor press 175x6,6,8

B2 inverted ring rows BWx10x3

C1 lateral lunges weight vest 50x6/6x3

C2 pause reverse fly 3x20x3

C3 wave unload 2x3

[Andrew Dube]

Saturday February 8, 2020

A1 crawling x10/directionx2

A2 lateral apes x5/directionx2

pause zercher squats 230x6x3

B1 pause RDL 240x10x3

B2 reverse lunges 120x10/10x3

C1 archer pushups BWx4/4x3

C2 pause DB row 70x10/10x3

C3 one arm banded row greenx15/15X3

D1 beast to crab transition 5/5x3

D2 front steps 4/4x3 

Sunday February 9, 2020

AM grip at Robs

Silver bullet right 158x10sx3, left 146x10sx3

2.5" climber pinch up to 165 then 3 max holds with 145

Axle sumo 275×2×5 

Blob50 band deloaded lifts 1/1×5

43 blockweight+10x1/1×3

43 blockweight+5 x1/1×3

Little big horn 130×1/1×5×3

PM 

mobility + 4km run easy pace

Edited February 10, 2020 by Andrew Dube

[Andrew Dube]

Tuesday February 11, 2020

Deadlifts (straps, no belt) 360x3, 370x3, 380x3

A1 FFE split squat 50lb vest + 26kg KB x8/8x3

A2 scap pullups BWx3x3

B1 half kneeling press 26kgx7/7x3

B2 pushups BWx12x3

B3 glute ham raise arm assisted bwx6x3

C1 banded cable row 30+yellow x10/10x3

C2 scorpion reach 2/2x3 

[Andrew Dube]

Thursday February 13, 2020

half kneeling BUP  14kgx 8/8, 18kgx6/6

A1 half kneeling landmine press 45x10/10x3

A2 crab reach 2/2x3

B1 trap bar floor press 180x8x3

B2 inverted ring rows BWx12x3

C1 lateral lunges weight vest 50x6/6x3

C2 pause reverse fly 5x10x3

C3 wave unload 2x3

Run 4km easy pace

Edited February 14, 2020 by Andrew Dube

[Andrew Dube]

Saturday February 15, 2020

A1 crawling x10/direction

A2 lateral apes x5/direction

pause zercher squats 260x3, 265x3, 270x3

B1 pause RDL 250x8x3

B2 reverse lunges 130x6/6×3

C1 archer pushups BWx4/4x3

C2 pause DB row 70x10/10x3

C3 one arm banded row greenx15/15X3

D1 beast to crab transition 5/5x2

D2 front steps 4/4x2

[Andrew Dube]

Sunday February 16, 2020

AM grip training 

Silver bullet right 171x10s, 158x10s, 151x10s, left 149x10s, 146x10s, 126x10s

1.5" climber pinch up to 190, a few partial lifts at 195 then 175x max holds x 3

Axle 280x1x5

Blob50 band de-loaded 1/1×5, negatives 1/1×5

Anvil trainer (similar to sorinex) 145×1/1 then 135×max holds x3

PM

Rum 4km easy pace 

 

[Andrew Dube]

Tuesday February 18, 2020

deadlifts (straps, no belt) 350x5x3

trapbar 12" (beltless) 385x8x3

A1 lateral lunges weight vest 50x4/4x3

A2 reverse lunges weight vest + 22kgx8/8x3

A3 glute ham BWx6x3

B1 getup to post 22kgx1/1x3

B2 scorpion reach 1/1x3

[JHenze646]

The deadlifts seem solid. How is everything holding up?

[Andrew Dube]

Wednesday February 19, 2020

Mobility + run 4k easy pace

Thursday February 20, 2020

BUP 18kgx8/8x2

A1 log incline press 130x5, 135x5x2

A2 scap pulls BWx3x3

B1 landmine press 47.5x10/10x3

B2 crab reach 1/1x3

C1 pushups (4s eccentric) BWx12x3

C3 one arm rows 73x10/10x3

pause reverse flyes 5x10x2

15 hours ago, JHenze646 said:

The deadlifts seem solid. How is everything holding up?

Thanks Josh! It felt good to move some weight on the trapbar again though I think I overdid it a bit for the first week. I don't feel super strong, but everything is pain free and moving in the right direction. It's hard to know exactly since so many movements are either new or done with a specific tempo from my coach that its hard to compare to pre injury. There's a big contest May 30 with a deep U90 division that I'm looking forward to. Lot's of time still to get in form. I'm having fun learning a Rush tune on the drums right now and so far meeting my modest goal to read 1 book/month. How are your projects coming along? I'm sure I'm not the only one here who would appreciate some more frequent updates

[JHenze646]

What books have you read?

[Andrew Dube]

40 minutes ago, JHenze646 said:

What books have you read?

The Madness of Crowds- Douglas Murray

Powered by Nature - Logan Christopher

Swamp Thing Vol1 - Allan Moore 

currently (re)reading The Power of Less - Leo Babauta

BTW I realized I missed your last two horseshoe entries! What is your timeline for completing 40? How often are you bending? What will you do with the finished chain?

[Andrew Dube]

Sunday February 23, 2020

Missed training yesterday so I had to skip grip to fit it in this morning. But I had offered to give one of Robs football guys a ride so while I was at Robs I decided to test my rolling thunder which I may use a qualifier for NAGS. Rob also mentioned the blob was feeling sticky so I did a few sets there before heading home.

AM 

Rolling Thunder right 165, left 145 then right 145 x max hold x 2, left 125 x max hold x 2

Blob50 negatives 1/1×5

Back home:

 Technique deadlifts 280×1+1+1×3

Pause zercher squat 240×5×2, then no pause 250×5

A1 half kneeling KB press 26kg×8/8×3

A2 banded cable pulldown 30+yellow×15/15×3

B1 archer pushup BW×4/4×3

B2 band rows with pause green×10×3

B3 front steps 10×3

Wave unload 1×2