Andrew's backyard training and other randomness

[Andrew Dube]

Sunday March 29, 2020

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

2" climber pinch work up to 180 then max holds 158×2 felt super slick today. Couldn't figure out the texture. Probably time to sandblast it again and start over.

Axle deadlift 280×2×5 

5 standard tens tight on a pipe 1/1, +2×1/1, +5×1/1, +7×1/1, +10×1/1,1/0

Blob trainer lift+5s hold 32×1/1×3

Little big horn up to 150 then 135×1/1×4, 120×1/1×10

 

[Andrew Dube]

Tuesday March 31, 2020

Deadlift (straps, no belt) 370x3, (belt) 385x3, 385x6 TNG

Pause Zercher squat 240×5, 270×3, (belt) 305x1, 320x0 (hit the safety arm and lost it) 320x1 no pause 

Trap bar 12" (no belt) 395×8×3

A1 reverse lunges 50lb vest + 26kgKB+10lb of chains 6/6×3

A2 glute ham raise BW×8×3

[JHenze646]

Everything seems to be coming back nicely. How are you feeling?

[Andrew Dube]

18 hours ago, JHenze646 said:

Everything seems to be coming back nicely. How are you feeling?

Yes slowly but surely. Working with Dain has been hugely productive in my recovery. Without a doubt I would have been a little more aggressive in trying to get back to my old strength. I don't feel he's holding me back but rather giving me exactly what I need instead of what I want. We're still working on dialing in my conventional deadlift setup which is my worst lift, my biggest frustration, and my biggest obstacle to being competitive in strongman. I'm really looking forward to working events outdoors again soon. Biggest takeaway is that I'm feeling great! Pain free, my hip internal rotation is the best its ever been, my diet feels really on point (around Christmas I figured out I have an egg intolerance and since eliminating them, my time in the bathroom is much healthier), and I've gotten to a really fun place with my drumming. Now if just the rest of the world could catch up... 

[Andrew Dube]

Wednesday April 1, 2020

Mobility + run 6km easy pace

Thursday April 2, 2020

A1 BUP 18kg×6/6×2

A2 slim lever 11×4/4×2

B1 log Z press 120×5x2, 125x5

B2 scap pulls 3sec pause BW×3×3

C1 pullups BW×4×3

C2 archer pushups BW×8/8×3

C3 pushups BW×20,15,10

D1 trap bar floor press 130×10×3

D2 banded cable row 30+yellow×12/12×3

Pause reverse flyes 5x12x2 

[Andrew Dube]

Saturday April 4, 2020

Deadlifts EMOM 330×1×5

Log cleans EMOM 210×1×3

A1 log viper press 160×3, 170×3

A2 crab reach 1/1×2

Seated arm over arm sled pull 100×100' into sandbag carry 200×100', 2 rounds

Atlas stones over yoke 50" 170×3, 215, (tacky) 250, 275, 275, 250, 215

[Andrew Dube]

Sunday April 5, 2020

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

2.5" climber pinch work up to 170 then max holds at 153, 138

Axle deadlift 285×2×5 

5 standard tens tight on a pipe 1/1, +3×1/1, +5×1/1, +8×1/1, +10×1/1

Blob trainer lift+5s hold 31×1/1×5

2" jug work up to 185, then 165×1/1×5, 150×1/1×12

Stone loads from yesterday:

 

[Andrew Dube]

Tuesday April 7, 2020

Deadlift (straps, no belt) 360×5, (belt) 380x3, 405×1, 420×1

Pause Zercher squat (start from floor, DO) 240×3×3

Trap bar 12" (belt on last set) 405×6×3

A1 reverse lunges 50lb vest + 26kgKB+10lb of chains 6/6×3

A2 glute ham raise BW×8×3

[Andrew Dube]

Thursday April 9,  2020

A1 BUP 18kg×6/6×2

A2 slim lever 12×2/2×2

B1 log Z press 125×4x2, 130×3

B2 scap pulls 3sec pause BW×3×3

C1 pullups BW×5×3

C2 archer pushups BW×8/8×3

C3 pushups BW×20,15,12

D1 banded cable row 35+yellow×10/10×2

D2 Pause reverse flyes 5x12x2 

[Andrew Dube]

Saturday April 11, 2020

Deadlift EMOM 330×1×4

Log viper+ jerk 160×1+5, 170×1+3, 180×3 (forgot to viper) 180×1 (failed to viper) 

Played with a rolling sandbag getup variation (harder than I expected) 

TGU to post 18kg×2/2×3

Run 3km with Adrian on his bike easy pace but raced the last 3 blocks home 

Dain said to take it easy today to get ready for next phase. I'll take tomorrow of grip too. 

 

[Andrew Dube]

Tuesday April 14, 2020

Deadlifts (straps, no belt) 335×5, 355×5 (belt, TNG) 365×10

A1 SSB squats (pause) 240×6×3 (last set no pause)

A2 scap pulls (3s pause) BW×3×3

B1 landmine press 45×10/10×3

B2 banded cable row yellow+35×+10/10×3

C1 glute ham BW×8×3

C2 TGU to post 18kg×2/2×3

C3 scorpion reach 1/1x3 

 

[Andrew Dube]

Wednesday April 15, 2020

Mobility + run 4km with Adrian on his bike 

Thursday April 16, 2020

A1 log viper+ push press 160×1+4, 150×1+4, 155×1+4

A2 crab reach 1/1×3

B1 z press 115×6×3

B2 pullups (pause) BW×6×3

C1 archer pushup BW×8/8×3

C2 pushups BW×15,12,10

D1 ring rows BW×10×3

D2 triceps pushdown 35+red×10×3

D3 pause reverse flyes 5x12×3

Sandbag over shoulder 150×30s×3 30s rest

[Andrew Dube]

Friday April 17, 2020

Mobility + run 3km with Adrian 

Saturday April 18, 2020

Technique deadlifts EMOM 330×1×4

Log clean and jerk 180×4×3

Seated arm over arm sled pulls 125×60'×3

Yoke walks 440×30'×4

Atlas stones over bar@50" 250×3, 275×1, 210×7

Sunday April 19, 2020

Grip feeling pretty beat up from event work this week so after mobility did the following:

One arm hangs 10s each side × many sets

Axle deadlift 290×2×5

5  standard tens tight on a pipe 1/1, +3×1/1, +5×1/1,+8×1/1, +10×1/0

Run 3km with Adrian 

Trying to run more frequently now that I'm not walking/standing all day at work. Also it's good fun with the kiddo.

 

[Andrew Dube]

Tuesday April 21, 2020

Deadlifts (straps, no belt) 375×3 (belt) 385×3, 395×3

A1 SSB squats (pause) 230×8, 250×6, (no pause) 270×4

A2 scap pulls (3s pause) BW×3×3

B1 landmine press 55×8/8×3

B2 banded cable row yellow+37.5×8/8×3

C1 glute ham BW×8×3

C2 TGU to post 18kg×2/2, 20kg×2/2×2

C3 scorpion reach 1/1x3 

[Andrew Dube]

Wednesday April 22, 2020

Mobility and run 5.5km with Adrian 

Thursday April 23, 2020

A1 log viper+ push press 170×1+2×3

A2 crab reach 1/1×3

B1 z press 120×5×3

B2 pullups (pause) BW×6×3

C1 archer pushup BW×8/8×3

C2 pushups BW×20,15,10

D1 ring rows BW×12×3

D2 triceps pushdown 35+red×10×3

D3 pause reverse flyes 5x15×3

Sandbag over shoulder 150×30s×4 30s rest

Friday April 24, 2020

Mobility and run 4k with Adrian 

Saturday April 25, 2020

Technique deadlifts EMOM 330×1×4

Log clean and jerk 190×3×4

Seated arm over arm sled pulls 150×60'×2

Yoke walks 440×30'+30'×4

Atlas stones over bar@50" 250×3, 275×3, 250×5

Sunday April 26, 2020

A1 crawling 30' forwards + 30' backwards ×5

A2 one arm tuck hang 10s/ side×5

A3 sledgehammer swings 16×10/10×5

Axle deadlift 295×1×5

5 standard 10s tight on pipe ×1/1×many

B1 standing arm over arm sled 50×100'×2

B2 ring support hold in tuck 20s×2

B3 pec stick (30kg) hollow body hold max time×2

Run 4km with Adrian 

Adrian got a new bike for his birthday Thursday and he's noticeably faster, at least for the first half of our run.

 

[Mike Rinderle]

46 minutes ago, Andrew Dube said:

Wednesday April 22, 2020

Mobility and run 5.5km with Adrian 

Thursday April 23, 2020

A1 log viper+ push press 170×1+2×3

A2 crab reach 1/1×3

B1 z press 120×5×3

B2 pullups (pause) BW×6×3

C1 archer pushup BW×8/8×3

C2 pushups BW×20,15,10

D1 ring rows BW×12×3

D2 triceps pushdown 35+red×10×3

D3 pause reverse flyes 5x15×3

Sandbag over shoulder 150×30s×4 30s rest

Friday April 24, 2020

Mobility and run 4k with Adrian 

Saturday April 25, 2020

Technique deadlifts EMOM 330×1×4

Log clean and jerk 190×3×4

Seated arm over arm sled pulls 150×60'×2

Yoke walks 440×30'+30'×4

Atlas stones over bar@50" 250×3, 275×3, 250×5

Sunday April 26, 2020

A1 crawling 30' forwards + 30' backwards ×5

A2 one arm tuck hang 10s/ side×5

A3 sledgehammer swings 16×10/10×5

Axle deadlift 295×1×5

5 standard 10s tight on pipe ×1/1×many

B1 standing arm over arm sled 50×100'×2

B2 ring support hold in tuck 20s×2

B3 pec stick (30kg) hollow body hold max time×2

Run 4km with Adrian 

Adrian got a new bike for his birthday Thursday and he's noticeably faster, at least for the first half of our run.

 

Awesome! 

[Andrew Dube]

19 hours ago, Mike Rinderle said:

Awesome! 

Thanks Mike! Stones feeling really strong right now. Still hoping I can compete May 31. 

[Andrew Dube]

Tuesday April 28, 2020

Deadlifts (straps, no belt) 345×5 (belt) 385×3, 415×1, 425×1

A1 SSB squats (pause, belt) 250×6, 270×5, (no pause) 290×4

A2 scap pulls (3s pause) BW×3×3

B1 landmine press 60×6/6×3

B2 banded cable row yellow+40×6/6×3

C1 glute ham BW×8×3

C2 TGU to post 20kg×2/2×3

C3 scorpion reach 1/1x3 

[Andrew Dube]

Wednesday April 29, 2020

Mobility and run 4km with Adrian 

Thursday April 30, 2020

A1 log viper+ push press 160×1+4×3

A2 crab reach 1/1×3

B1 z press 120×6×3

B2 pullups (pause) BW×8×3

C1 archer pushup BW×8/8×3

C2 pushups BW×20,15,10

D1 ring rows BW+red×10×3

D2 triceps pushdown 40+red×10×3

D3 pause reverse flyes 5x15×3

Sandbag over shoulder 150×60s×2 60s rest

[Andrew Dube]

Sunday May 3, 2020

Technique deadlifts 340×1×4 EMOM

Log clean and jerk 200×2, 205×2, 210×2

Seated arm over arm sled pull 140×60' into yoke 490×30'+30' 2 rounds

Atlas stones over yoke at 50" 250×3, 275×1,2,2, 215×1min

[Andrew Dube]

Tuesday May 5, 2020

Deload week

Deadlifts 315×5×3

A1 landmine press 45×8/8×3

A2 banded cable row yellow+30×8/8×3

B1 glute ham BW×8×3

B2 TGU to post 18kg×2/2×3

B3 scorpion reach 1/1x3 

[Andrew Dube]

Wednesday May 6, 2020

Mobility and run 5km with Adrian 

Thursday May 7, 2020

A1 log viper press 165×2×3

A2 crab reach 1/1×3

 pullups (pause) BW×8×3

B1 archer pushup BW×6/6×3

B2 pushups BW×20×2

C1 ring rows BW×8×2

C2 triceps pushdown 30+red×10×2

C3 pause reverse flyes 5x20×2

Sandbag over shoulder 150×30s×3 30s rest

[Andrew Dube]

Saturday May 9, 2020

Technique deadlifts 350×1×4 EMOM

log clean and jerk 200×2×3

A1 stone press 100×10×2

A2 standing arm over arm sled pulls 50×100'×2

A3 ring support hold in tuck max time

Sunday May 10, 2020

Axle deadlift 300×1×5

5 standard 10s tight on pipe 1/1 EMOM add 1lb each minute until miss both hands then back down 1lb each minute

Run 4km with Adrian 

[Andrew Dube]

Tuesday May 12, 2020

Deadlift (straps, no belt) 335×7, 365×5, (belt) 390×3×2

A1 SSB squats (pause, no belt) 250×5×3

A2 pullups (pause at top) BW×8×3

B1 handstand holds facing fall 30s×3

B2 ring rows BW×10×3

C1 glute ham raise BW×8×3

C2 reverse lunges 50lb vest+26kg KB×8/8×3

C3 switches beast to crab 6/direction×3

[Andrew Dube]

Thursday May 14, 2020

Log C+J 195×3,3,5

Log strict press 130×8×2

A1 archer pushup 8/8×3

A2 crab reach 1/1×3

A3 pushups 15,15,12

B1 cable rows 30+yellow×12×2

B2 triceps pushdown 30+yellow×12×2

Circus DB 90×30s×4, 30s rest alternate arms each rep

Reverse flyes (pause) 5×20×2