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Andrew Dube

Andrew's backyard training and other randomness

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Andrew Dube

Tuesday February 25, 2020

deadlifts (straps, belt) 380x3x5

trapbar 12" (beltless) 365x8x3

A1 lateral lunges weight vest 50x4/4x3

A2 reverse lunges weight vest + 22kgx8/8x3

A3 glute ham BWx6x3

B1 getup to post 26kgx1/1x3

B2 scorpion reach 1/1x3

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Andrew Dube

Wednesday February 26, 2020

Drumming + Mobility + run 4k easy pace

Thursday February 27, 2020

BUP 18kgx8/8x2

A1 log incline press 135×5,5,130×5, 135×5

A2 scap pulls BWx3x4

B1 landmine press 50×8/8×3

B2 crab reach 2/2x3

C1 pushups (4s eccentric) BWx15,15,12

C3 one arm rows 75x8/8x3

pause reverse flyes 5x10x2

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Andrew Dube

Saturday February 29, 2020

Technique deadlifts 280, 290, 300×1+1+1×3

Pause zercher squat 250×4×2, then no pause 260×4

A1 half kneeling KB press 26kg×8/8×3

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

B1 archer pushup BW×5/5×3

B2 band rows with pause green×10×3

B3 front steps 10×3

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Andrew Dube
Posted (edited)

Sunday March 1, 2020

AM grip training at Rob's 

Silver bullet max time: right 178, 171x2, left 146, 137x2

2" climber pinch up to 195, a few partial lifts at 197.5 then max holds 175x3

Axle 285×1×5 every 2min 

Blob50 band deloaded 1/1×5

43 blockweight +5×1/1, +10×1/1×2 +15×1/0×3

Little big horn up to 145×1/1 then max holds at 130×3

PM run 4km easy pace 

 

Edited by Andrew Dube
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Andrew Dube

Tuesday March 3, 2020

deadlifts (straps, belt) 380x4x3

trapbar 12" (beltless) 385x6, 395x6x2

A1 lateral lunges weight vest 50x4/4x3

A2 reverse lunges weight vest + 26kgx6/6×3

A3 glute ham BWx8x3

B1 getup to post 22kgx2/2x3

B2 scorpion reach 1/1x3

 

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Andrew Dube

Thursday March 5, 2020

BUP 18kgx6/6x2

A1 log incline press 140×4,5,5

A2 scap pulls BWx3x3

B1 landmine press 45×8/8×3

B2 crab reach 1/1x3

C1 pushups (4s eccentric) BWx16,16,18

C3 one arm rows 75x8/8x3

pause reverse flyes 5x10x2

Run 4km easy pace 

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Andrew Dube

Saturday March 7, 2020

Technique deadlifts 280,300, 300×1+1×3

Pause zercher squat 270×3×2, then no pause and belt 300×3

A1 half kneeling KB press 26kg×8/8×3

A2 banded cable pulldown 35+yellow×10/10×3

B1 archer pushup BW×6/6×3

B2 band rows with pause green+red×10×3

B3 front steps 12×3

Wave unload 2×2

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Andrew Dube

Sunday March 8, 2020

AM 

Silver bullet max time: right 178, 171x2, left 151, 137x2

2.5" climber pinch up to 170  then max holds 150x3

Axle 290×1×5 every 2min 

Blob50 band deloaded 1/1×5

43 blockweight  +10×1/1×5

2" jug up to 185 then max holds at 165×3

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Andrew Dube

Tuesday March 11, 2020

deadlifts (straps, no belt) 360x3, 365x3, 370x3

trapbar 12" (beltless) 405x5x2, (belt) 405×6

A1 lateral lunges weight vest 50x4/4x3

A2 reverse lunges weight vest + 26kgx6/6×3

A3 glute ham BWx8x3

B1 getup to post 26kgx2/2x3

B2 scorpion reach 1/1x3

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Andrew Dube

Wednesday March 11, 2020

Drumming, mobility, run 6km easy pace

Thursday March 12, 2020

BUP 18kgx6/6x2

A1 log incline press 140×3, 150×3, 155×4

A2 scap pulls BWx3x3

B1 landmine press 50×6/6×3

B2 crab reach 1/1x3

C1 pushups (4s eccentric) BWx18×3

C3 one arm rows 70×6/6×3

D1 slim lever 8×10/10×2

D2 pause reverse flyes 5x10x2

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Andrew Dube

Sunday March 15, 2020

Technique deadlifts 300×1, 310×1, 320×1

Pause zercher squat starting from the floor 220×3×3 

A1 half kneeling KB press 22kg×8/8×3

A2 banded cable pulldown 30+yellow×10/10×3

B1 archer pushup BW×8/8×3

B2 band rows with pause green+red×10×3

B3 front steps 12×3

 

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Andrew Dube

Tuesday March 17, 2020

Deadlift (straps, no belt) 325×5, 355×5, (belt) 355×10

Pause Zercher squat 235×5, 245×5, (no pause) 255×5

Trap bar 12" (no belt) 375×8×3

A1 reverse lunges 50lb vest + 26kg KB×8/8/×3

A2 glute ham raise BW×8×3

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Mike Rinderle

You have inspired me to try some Zerchers in today's workout.  I will thank you or hate you later. 

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Andrew Dube
6 hours ago, Mike Rinderle said:

You have inspired me to try some Zerchers in today's workout.  I will thank you or hate you later. 

If you haven't done them yet I reccomend you use an axle for maximum biceps enjoyment. Personally I use my 2.375" axle. My coach started me on zerchers to avoid loading my spine directly while my nerve healed. And now I'm looking at a contest in Buffalo that has a max zercher from the floor event.

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Snaplight
On 4/8/2018 at 4:48 PM, Andrew Dube said:

Sunday April 8, 2018

Grip training at Robs with Gus and Colin.

2" climber pinch 162×3,5,7

Inch wrench 80×1/1×4

Moon top/ flask, alternating attempts, worked up to 28 and 75

Wrist roller 120×40"×each direction×2

Some arm wrestling with Gus and Rob.

PM

Farmers walks (19" pick) 195×40'+40'×5, every 2 minutes

 

 

 

Does anyone happen to know what the weight of basic '  I ' beam is per meter or foot?? 

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Andrew Dube
6 minutes ago, Snaplight said:

 

 

Does anyone happen to know what the weight of basic '  I ' beam is per meter or foot?? 

https://www.google.com/amp/s/www.engineeringtoolbox.com/amp/american-standard-beams-d_1320.html

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Snaplight

Thank You Sir!!

 

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Mike Rinderle
6 hours ago, Andrew Dube said:

If you haven't done them yet I reccomend you use an axle for maximum biceps enjoyment. Personally I use my 2.375" axle. My coach started me on zerchers to avoid loading my spine directly while my nerve healed. And now I'm looking at a contest in Buffalo that has a max zercher from the floor event.

Had to postpone til tomorrow.  A mean game of basketball broke out with the 4yo.  I've done them with an axle for extra fun before.  Lol

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Andrew Dube

Thursday March 19, 2020

A1 BUP 18kg×6/6×2

A2 slim lever 9×8/8×2

B1 log Z press 110×6,6,8

B2 scap pulls 3sec pause BW×3×3

C1 pullups BW×2×3

C2 archer pushups BW×8/8×2, 6/6

C3 pushups BW×20,15,15

D1 trap bar floor press 120×10×3

D2 banded cable row 35+yellow×10/10×3

Pause reverse flyes 5x10x2 

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Mike Rinderle
On 3/18/2020 at 1:30 PM, Andrew Dube said:

If you haven't done them yet I reccomend you use an axle for maximum biceps enjoyment. Personally I use my 2.375" axle. My coach started me on zerchers to avoid loading my spine directly while my nerve healed. And now I'm looking at a contest in Buffalo that has a max zercher from the floor event.

Used a regular bar.  Worked up to 275.  That was painful enough.  Lol

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Andrew Dube

Saturday March 21, 2020

Deadlifts EMOM 310×1×6

Log cleans EMOM 170×2×3

A1 kneeling log viper press 150×1×2

A2 crab reach 1/1×2

B1 TGU to post 22kgx2/2×3

B2 landmine press 45×8/8×3

C1 ring rows BW×8×3

C2 scorpion reach 1/1x3 

C3 front steps ×10×3

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Andrew Dube

Sunday March 22, 2020

AM

Run 4km easy pace 

PM

Silver bullet max time: right 194, 178, 171 left 158, 148, 137

1.5" climber pinch work up to 185 then max holds 165×3

Axle deadlift 290×1×5 

Blob trainer lift+5s hold 30×1/1×8

Anvil trainer work up to 135 then max holds 120×1/1×3

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Andrew Dube

Tuesday March 24, 2020

Deadlift (straps, no belt) 360x5, (belt) 380x3, 400x1

Pause Zercher squat 240×5, 270×3, (no pause) 290x3

Trap bar 12" (no belt) 385×8×3

A1 reverse lunges 50lb vest + 26kg KB×8/8/×3

A2 glute ham raise BW×8×3

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Andrew Dube

Thursday March 26, 2020

A1 BUP 18kg×6/6×2

A2 slim lever 10×6/6×2

B1 log Z press 115×6×2, 120×6

B2 scap pulls 3sec pause BW×3×3

C1 pullups BW×3×3

C2 archer pushups BW×8/8×3

C3 pushups BW×20,15,10

D1 trap bar floor press 130×8×3

D2 banded cable row 35+yellow×10/10×3

Pause reverse flyes 5x10x2 

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Andrew Dube

Friday March 27, 2020

Run 4km with Adrian on his bike

Mobility

Front splits 3min/side + split squats

Side splits 3min + cossack squats 

Saturday March 28, 2020

Deadlifts EMOM 320×1×6

Log cleans EMOM 190×2×3

A1 kneeling log viper press 160×2×2

A2 crab reach 1/1×2

B1 TGU to post 14kgx2/2×3

B2 landmine press 47.5×8/8×3

C1 ring rows BW×8×3

C2 scorpion reach 1/1x3 

C3 front steps ×10×3

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