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Andrew Dube

Andrew's backyard training and other randomness

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Andrew Dube

Saturday May 16, 2020

Technique deadlifts 330×1×5 EMOM

block pulls 15" (straps, belt) 400×4, 420×4, 430×6

Axle clean and push press (one clean) 130×10×3

Yoke + sandbag carry + load 440×30'+30'+150×60'×3 rounds 

Sunday May 17, 2020

A1 slim lever 10×5×3

A2 plate crucifix hold 5×60s×3

A3 hanging l-sit 30s×3

Axle deadlift 290×2×5 

B1 gorilla rows 70×1/1×10×2

B2 standing arm over arm sled pull 50×100'×2

B3 tuck ring support hold max time×2

5 standard tens tight on a pipe 1/1×17 EMOM add 1lb every minute until miss then strip and start over, after second miss strip and AMRAP

100 2H swings 48kg (50,30,20)

100 sledgehammer swings 16lb

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Andrew Dube
Posted (edited)

Tuesday May 19, 2020

Deadlift (straps, no belt) 345×6 (belt) 375×4, 400×2×2

A1 SSB squats (pause, no belt) 255×4 (belt) 275×4 (no pause) 275×4, 295×4

A2 pullups (pause at top) BW×8×3

B1 handstand holds facing fall 30s×3

B2 ring rows BW×12×3

C1 glute ham raise BW×8×3

C2 reverse lunges 50lb vest+26kg KB+5lb chains×8/8×3

C3 switches beast to crab 4/4×3

Edited by Andrew Dube
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Andrew Dube

Thursday May 21, 2020

Log C+J 200×2, 205×2, 210×1

Log strict press 150×3×2

A1 archer pushup 8/8×3

A2 crab reach 1/1×3

A3 pushups 20, 17, 15

B1 cable rows 30+yellow×12×2

B2 triceps pushdown 30+yellow×12×2

Circus DB 90×60s×3, 60s rest alternate arms each rep

Reverse flyes (pause) 5×20×2

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Andrew Dube

Saturday May 23, 2020

Started with some "garden cardio". Moved a cubic yard each of mulch and dirt after splitting a delivery with our neighbor.

Technique deadlifts 340×1×5 EMOM

Axle clean and push press (one clean) 150×7,7,6

Yoke + sandbag carry + load 490×30'+30'+200×60'×3 rounds 

Atlas stones over yoke (50") 275×6 (big PR!), 250×6 in 60s

Sunday May 24, 2020

A1 slim lever 10.5×5×2

A2 hanging l-sit 20s×2

B1 technique log C+J 160×1×5 (pause in dip)

B2 Axle deadlift 295×2×5 

5 standard tens tight on a pipe 1/1×22 EMOM add 1lb every minute up to 60 then strip and start over, negatives as necessary

C1 crawling forwards 50' + backwards 50' ×3

C2 standing arm over arm sled pull 50×100'×3

C3 tuck ring support hold max time×3

 I've missed logging a few runs but I'm still getting out at least once a week with Adrian. I'm way behind on my reading goal however with about 40 pages left to finish off April's book...

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JHenze646

Cubic yard doesn’t sound metric...

congrats on the stone pr.

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Andrew Dube
1 hour ago, JHenze646 said:

Cubic yard doesn’t sound metric...

congrats on the stone pr.

Thanks, coach programmed 6 reps in as many sets needed :D And cubic yard is how they're sold here. This flow chart might help. Technically a volume but I think if you look under distance/not height/not long/for work it fits!

e8f2dqu4qlk31.jpg

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Andrew Dube

Tuesday May 26, 2020

Deadlift (straps, no belt) 360×5 (belt) 390×3, 415×1 405×5

A1 SSB squats (pause, no belt) 265×3 (belt) 285×3 (no pause) 300×4

A2 pullups (pause at top) BW×8×3

B1 pike HSPU 31"×4×3 (foot elevation above paralettes)

B2 ring rows BW×10×3

C1 glute ham raise BW×8×3

C2 reverse lunges 50lb vest+32kg KB×8/8×3

C3 switches beast to crab 4/4×3

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Andrew Dube

Thursday May 28, 2020

Log C+J 195×1×5, 175×8 

Log strict press 135×7×2

A1 archer pushup 8/8×3

A2 crab reach 1/1×3

A3 pushups 20, 16, 14

B1 cable rows 30+yellow×12×2

B2 triceps pushdown 30+yellow×15×2

Circus DB 95×30s×4, 30s rest alternate arms each rep

Reverse flyes (pause) 5×20×2

Happy to report I finished April's book and am 1/4 through May's: a reread of one of my all time favorite books Ishmael.

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Andrew Dube

Saturday May 30, 2020

Technique deadlifts 330×1×5 EMOM

block pulls 15" (straps, belt) 430×3, 440×3, 450×2

Axle clean and push press (one clean) 140×8×3

Yoke + sandbag carry + load 440×30'+30'+200×60'

490×30'+30'+200×60' 

520×30'+30'+200×60'

490×30'+30'+200×60'

Sunday May 31, 2020

Technique log C+J 160×1×5

Axle deadlift 300×2×5

Blob50 holds with one finger assist 10s×4

Grab ball up to 85/90 then 75×1/1×10

2.5 DB wrist curls 30×20/20×2

Some KB juggling with 14kg 

 

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Andrew Dube

Tuesday June 2, 2020

deload week

Deadlift (straps, no belt) 335x5x3

A1 SSB split squats (front foot elevated) 140x5/5x3

A2 pullups (pause at top) BW×5×3

B1 pike HSPU 31"×6×3 (foot elevation above paralettes)

B2 ring rows BW×10×3

C1 glute ham raise BW×8×2

C2 reverse lunges 50lb vest+26kg KB×10/10x2

C3 switches beast to crab 4/4x2

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Mike Rinderle
Posted (edited)

I've never seen split squats with front leg elevated.  How high do you have it... bench?

Edited by Mike Rinderle

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Andrew Dube
2 hours ago, Mike Rinderle said:

I've never seen split squats with front leg elevated.  How high do you have it... bench?

If you search youtube you can find lots of examples. I'm using a 3" box but you could use any height depending on your mobility/ how much you want to stretch the rear hip. I probably need another 3" to get my front leg hamstring to my calf. It's effectively a loaded front splits for the rear leg. My coach programmed these for me but I will continue to use them in the future.

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Andrew Dube

Thursday June 4, 2020

Log C+J 210x1, 215x1, 215 miss, 205x1

A1 archer pushup 6/6×2

A2 crab reach 1/1×2

A3 pushups 12x2

B1 cable rows 25+yellow×10x3

B2 triceps pushdown 25+yellow×10x3

Circus DB 90×60s×2, 60s rest alternate arms each rep

C1 rope climb practice 30ftx2

C2 Reverse flyes (pause) 5×12×2

Back on track with my reading. Finished Ishmael in 5 days and now 60 pages into June's read The Story of the Human Body by Daniel Lieberman. 

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Andrew Dube

Saturday June 6, 2020

Technique deadlifts 340×1×5 EMOM

Axle clean and push press (one clean) 150×5×3

Yoke + run + sandbag carry + load 490×30'+200×30'×2 rounds 

Atlas stones over yoke (50") 275×4,2 250×4 

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Andrew Dube

Sunday June 7, 2020

A1 technique log C+J 170×1×3

A2 Axle deadlift 260×1×3

B1 crawling forwards 50' + backwards 50' ×2

B2 standing arm over arm sled pull 50×100'×2

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Andrew Dube

Tuesday June 9, 2020

New training block started today

Deadlifts (straps, no belt) 345×7, 370×5 (belt) 400×3×3

SSB pause squats (no belt) 265×3 (belt) 285×3 (no pause) 300×3

A1 pike HSPU 31"×6×3

A2 pullups (pause at top) BW×6×3

A3 crab reach 1/1×3

B1 single leg RDL 3" deficit 26kg×6/6×2

B2 rear foot elevated split squat BW×12/12×2

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Andrew Dube

Thursday June 11, 2020

Log C+J 175×5, 185×3, 195×2×2 

Log strict press 135×6, 125×10

A1 archer pushup 8/8×3

A2 log rows 160×10×3

A3 side kick throughs 2/2×3

B1 DB rows 80×10/10×2

B2 triceps pushdown 35+yellow×15,12

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

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Andrew Dube

Saturday June 13, 2020

Block pulls 15" (straps, belt) 400×5, 420×3, 420×8

Axle push press 150×8×3

Farmers 30' + tire flip 500×6 flips

4 rounds: 195, 220, 245, 270

Atlas stones over yoke (53") 275×1,2,1 250×2 bunch of missed loads at this new height

Sunday June 14, 2020

A1 slim lever 8×8/8×3

A2 L sit to shoulder stand ×2×3

B1 log C+J 170×1×5

B2 axle deadlift 305×1×5

C1 lateral apes 100'×2

C2 standing rope pulls 50×100'×2

D1 thick grip reverse curls 65×10×2

D2 grab ball cable rows 20+yellow×10/10×2

E1 blob trainer 25×1/1×8×3

E2 incline bench DB curls (fat grip) 20×12×3

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Andrew Dube

Tuesday June 16, 2020

Deadlifts (straps, no belt) 365×6 (belt) 380×4, 415×2×3

SSB pause squats  (belt) 265×4, 275×4 (no pause) 290×4

A1 pike HSPU 31"×7×3

A2 pullups (pause at top) BW×7×3

A3 crab reach 1/1×3

B1 single leg RDL Bw×6/6×2

B2 rear foot elevated split squat 14kg×10/10×2

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Andrew Dube

Thursday June 18, 2020

Log C+J 180×4, 185×4, 190×6

Log strict press 145×4, 135×8

A1 archer pushup 8/8×3

A2 log rows 170×10×3

A3 side kick throughs 3/3×3

B1 DB rows 80×10/10×3

B2 triceps pushdown 35+yellow×15,15,12

Sandbag over shoulder 150×60s×3 (60s rest)

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Andrew Dube

Saturday June 20, 2020

Block pulls 15" (straps, belt) 430×2, 440×2, 450×2

Axle push press 155×6,7,8

Farmers 30'+30' + tire flip 500×4 flips

3 rounds at 245

Atlas stones over yoke (53") 250×3,3,4

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anwnate
1 hour ago, Andrew Dube said:

Saturday June 20, 2020

Block pulls 15" (straps, belt) 430×2, 440×2, 450×2

Axle push press 155×6,7,8

Farmers 30'+30' + tire flip 500×4 flips

3 rounds at 245

Atlas stones over yoke (53") 250×3,3,4

Jeez...I got exhausted just reading all that.  BTW, how did you acquire the tire?

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Andrew Dube

Tuesday June 23, 2020

Deadlifts (straps, no belt) 360×5 (belt) 395×3, 425×1×2, 405×8

SSB pause squats  (belt) 275×3, 295×2, 315×1×2

A1 pike HSPU 31"×8×3

A2 pullups (pause at top) BW×8×3

A3 crab reach 1/1×3

B1 single leg RDL 26kg×6/6×2

B2 rear foot elevated split squat 22kg×10/10×2

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Andrew Dube
On 6/21/2020 at 8:53 PM, anwnate said:

Jeez...I got exhausted just reading all that.  BTW, how did you acquire the tire?

It's a used tractor tire that was left in a ditch near my friends family farm. It was covered in ants and grass. I have a 200lb tire too I found similarly abandoned on the side of the road over a decade ago. I can ratchet strap them together if I need something a bit heavier. 

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anwnate
20 minutes ago, Andrew Dube said:

It's a used tractor tire that was left in a ditch near my friends family farm. It was covered in ants and grass. I have a 200lb tire too I found similarly abandoned on the side of the road over a decade ago. I can ratchet strap them together if I need something a bit heavier. 

Sometime in 2030...Andrew forgoes tire flipping and starts flipping entire tractors.  :laugh

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