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Andrew Dube

Friday September 22, 2017

A1 pull up, BW+ ~25lb band tension ×3×3, ×2×6

A2 log press, 110+ ~50lb band tension ×3×9

B1 axle deadlift, 240×8,8,12

B2 OHP, 115×8,8,10

C1 pendlay row 210×4×3

C2 axle floor press 210×4×3

C3 2.5" crusher, 110×1/1+2/2+3/3×3

D KB snatch 18kg×2min×4 @ 20rpm 

 

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Thanks, coach programmed 6 reps in as many sets needed 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

Since the training logs are probably my favourite section of the gripboard and given my historically terrible workout recording I thought I would start a log here to stay accountable. I have a lo

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Andrew Dube

Sunday September 24, 2017

AM 

Gus and a half dozen arm wrestlers came over this morning to get their first taste of grip sport and/or give me my first taste of pulling. Worked on king Kong events in between table time. I had a blast pulling! Hopefully we can make this a regular Sunday thing. As much as I love sports like grip, strongman, and kettlebell,  you're competing against yourself. I mean a barbell never actively try to stop you from lifting it. So it's great to have an activity I can train at home that has a bit more depth of strategy. Finished training with my crusher ladder adding 5lbs this week

2.5" crusher 115×1/1+2/2+3/3×3

PM

Attempted some strongman training this afternoon but learned that arm wrestling and stones do not mix well. 

A1 grip machine 185×6,6,8

A2 stones over 46" 215×1+1×3×3 (lap+full lift)

B sumo deadlift 335×9

At this point my mom stopped by and I was so smoked I decided to call it. I think I'm going to offset my days so I'm not doubling up on Sunday.

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On 8/26/2017 at 3:11 PM, Andrew Dube said:

Saturday August 26, 2017

A few braced bends for me including a 5/8 × 30" bar I got stuck around 100° and my first time snapping anything with a 3/8 by 16" in probably close to 20 minutes. Got some work to do there to be competitive at the bay area bending bash.

Good stuff Andrew.  And nice work all around with everything else im this log.  

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Andrew Dube
13 hours ago, KRC said:

Good stuff Andrew.  And nice work all around with everything else im this log.  

Thanks Kevin! Nice to see that you're logging again too!

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Andrew Dube

Monday September 25, 2017

KB jerks 18kg×1min×4 @ 12rpm

KB snatch 18kg×2min×2 @ 20rpm

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Andrew Dube

Tuesday September 26, 2017

A1 muscle up practice  (bands attached to rings and pulled through the motion while I remain seated) increasing resistance each set ×10×5

A2 Jefferson curl 1min×5

A3 L sit to shoulder stand on paralettes ×2×5

B1 v bar pull ups bw×5×4

B2 KB press 26kg ×5×4

B3 false grip hangs on bar 15s×4

B4 L sit 20s×4

C front splits 3:30/side

D1 banded shoulder dislocated ×3

D2 t spine rolling on log ×3

E1 bridge on stall bars 1min×2

E2 wrist pronation /supination ×24×2

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Andrew Dube

Wednesday September 27, 2017

A1 2" pinch 153×4,4,10

A2 front squats 185+ ~100lb band tension ×2×9

B1 Saxon rows 100×8,8,10

B2 Anderson squats 260×6×3

C1 2.5" crusher 115×1/1+2/2+3/3×3

C2 atlas stone over 52" 170×5×3

KB jerks 18kg×1min×10 @ 12rpm

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Andrew Dube

Friday September 29, 2017

A1 pull up, BW×9,9,8

A2 log press, 145×9,9,10

B1 axle deadlift, 275×4,4,7

B2 OHP, 130×4,4,7

C1 pendlay row 195×6×3

C2 axle floor press 195×6×3

C3 2.5" crusher, 115×1/1+2/2+3/3×3

D KB snatch 18kg×2min×5 @ 20rpm 

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Andrew Dube

Saturday September 30, 2017

Some assisted front lever work and attempts on my 250 stone. Successful with 2/8. Not very happy with this. Biceps feel very strained especially around the elbows. Going to take 4 weeks to build up even more volume on the 215 stone before attempting this again. Got to get these arms stronger. Moved on to ME on a conventional mixed grip axle deadlift from 15". Worked up to 410. Not very happy with this either. Everything felt off and called it a day.

Sunday October 1, 2017

Gus, Colin and Rob came over to work King Kong events. Good session after yesterdays disaster. Pulled an easy feeling 82.5 on the flask. My pinch has come a long way this year. 

2.5" crusher 120x1/1,2/1,3/1x3 (starting to feel the difference between right and left)

a bit later...

A1 ez curls 40x50x2

A2 banded tricep pushdown x50x2

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Andrew Dube

Monday October 2, 2017

KB jerks 18kg×1min×5 @ 12rpm

KB snatch 18kg×2min×3 @ 20rpm

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Andrew Dube

Tuesday October 3, 2017

A1 Jefferson curl 1min×5

A2 ring muscle up to tuck support to shoulder stand ×5

A3 bending, easy 60D reverse+ 1/4×7DO, hard 60D reverse+DO, grade 5 reverse + DO, 9/32 O1×7 reverse+ 5/16 brass×7 DO, diamond classic #1 + St Croix Polo #0

B1 2"v bar pull ups bw×5×3

B2 ring dip bw×5×3

B3 false grip hangs on bar bw×15sec×3

B4 L sit on floor 20sec×3

C front splits 3:30/ side

D1 banded shoulder dislocates ×30

D2 t spine rolling on log×30

E1 bridge feet elevated 1min×2

E2 wrist pronation / supination 30×2

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Andrew Dube

Wednesday October 4, 2017

A1 2" pinch 144×6,6,10

A2 front squats 235×9,9,12

B1 Saxon rows 110×4,4,10

B2 Anderson squats 245×8×3

C1 2.5" crusher 120×1/1,2/1,3/1×3

C2 atlas stones over 52" 170×6×3

D KB jerks 18kg×2min×2, 1min×2 @ 12rpm

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Andrew Dube

Thursday October 5, 2017

A1 Jefferson curl ×5

A2 pike press to head stand with straight arms 5×5

B front splits 3:30/side

C1 banded shoulder dislocates ×30

C2 t spine rolling /stretching on log×30

D1 wrestlers bridge straight arm pullovers 30×20, 40×20

D2 sledge levering 10+10/side×2 (forward+backward)

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Andrew Dube

Saturday October 7, 2017

A1 ME pull up,  +70×1, +75×1, +80 may be a bit short on depth but I'll take it, bw 220

A2 ME axle clean and jerk, 180×1, 190×1, 195×1, 200×fail×3, I thought today was going to be the day to finally get 200. I switched to a DO continental and felt great. 195 felt easy. But it was not to be. 

B attempts at cleaning/ high pulling my 114lb baby inch ×5/ side. Got enough height right just need to practice the catch.

C1 axle deadlifts 260×6,6,10

C2 OHP 125×6,6,10

D1 pendlay row 190×8×3

D2 axle floor press 190×8×3

D3 2.5" crusher ×1/1+2/1+3/1×2, 1/1,2/1,3/3

KB snatches 18kg×3min×2, 2min×1 @ 20rpm

That extra minute of snatches was killer after all today's thick bar work.

 

 

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Andrew Dube

Sunday October 8, 2017

A1 front lever band assisted 10s×10

A2 atlas stone lap+ load to 44" 215×2+1×10

B sumo deadlift  265+band tension×2×8

C RDL 165×10, 215×10, 265×10

D1 ez curl 55×50, 35

D2 banded press down ×50, 35

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Andrew Dube

Wednesday October 11, 2017

A1 ME 2" pinch worked up to 188 then 163×3×2

A2 ME zercher squat (axle) worked up to 330 then 280×3×2 meant to do 340 but forgot to add weight and did 330 again 

B1 Saxon rows 120×2,2,5

B2 Anderson squats 265×6×3

C1 2.5" crusher 125×1/1,2/1,3/1×3

C2 atlas stone to shoulder 170×6×3

KB jerks 18kg×2min×2, 1.5min×1, 1min×2 @ 12rpm

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Andrew Dube

Thursday October 11, 2017

A1 Jefferson curl ×3

A2 pike press to head stand with straight arms 5×3

B front splits 3:30/side

C1 banded shoulder dislocates ×3

C2 t spine rolling /stretching on log×3

D1 wrestlers bridge straight arm pullovers 30×20, 50×20×2

D2 wrist pronation/ suppination 20×3

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Andrew Dube

Friday October 13, 2017

A1 DE pull ups bw+band tension ×3×6,×2×3

A2 DE log press 110+band tension×3×9

B1 axle deadlift 275×4,4,10

B2 overhead press 130×4,4,7 

C1 pendlay row 195×6×3

C2 axle floor press 195×6×3

C3 2.5" crusher 125×1/1,2/1,3/1×3

KB snatch 18kg×3min×3 @ 20rpm

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Andrew Dube

Saturday October 14, 2017

A1 band assisted front lever 10s ×3

A2 sumo deadlift 360×7,7,8

A3 grip machine 205×2,2,4

B1 good mornings 255 eccentric, 185 concentric 1+1×3×3

B2 banded kb swings 48kg×6×3

C1 farmers walk 180×100'×2

C2 arm over arm sled pull 85×100'×2

1:10 on the first run, 1:05 on the second

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Andrew Dube

Sunday October 15, 2017

Gus came over to train this morning. Ran through king Kong events in order today. I was really feeling the fatigue from yesterday and pulled about 10% under my normal numbers. Ran my last cycle with the crusher:

2.5" crusher 125×1/1,2/2,3/1×3

Finished today with some 20s holds on my new extensor ring then a braced snap.

3/8×16 A36 in 7:35. I'm fairly certain that I had cold rolled last time I tried this. Made sure this time. Still lots of room for improvement. 

I'm still training to compete in King Kong though I'm not sure I can go yet. 

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Andrew Dube

Monday October 16, 2017

KB jerks 18kg×1.5min×3 @ 12 rpm

KB snatch 18kg×3min, 2min @ 20rpm

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Andrew Dube

Tuesday October 17, 2017

A1 bent press  (2.5" DB) 80×5, 100×3, 115×2

A2 block weight shot put 20×2×3

B1 Jefferson curl 1min×3

B2 L sit to tuck planche on paralettes 1sec hold1+1×3,4,5

B3 v bar pull ups bw×5, +10kg×5×2

B4 pin press from forehead 115×5, 135×5, 155×5

C front splits 3:30/side

D1 banded shoulder dislocates ×3

D2 t spine rolling and stretching on log

E1 wrestlers bridge pullovers straight arms 40×20, 55×20

E2 wrist pronation /supination ×20×2

Neck curls 35×50

100 sledgehammer swings

 

 

 

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Andrew Dube

Wednesday October 18, 2017

A1 DE 2" climber pinch 93+ band tension×3×9

A2 DE front squat (from bottom) 165+band tension ×2×9

B atlas stone to 44" lap+load 215×3+1×10

C KB jerks 18kg×2min×4 @ 12rpm

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Andrew Dube

Friday October 20, 2017

A1 pull up +20×7,7,7

A2 log press 155×7,7,9

B1 axle deadlift 260×6,6,12

B2 ohp 125 ×6,6,10

C1 pendlay row 220×2,2,5

C2 axle floor press 220×2,2,5

KB snatch 18kg×4min, 3min, 2min @ 20rpm

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Andrew Dube

Saturday  October 21, 2017

A ME farmers handle deadlift  (12" pick) worked up to 260/ hand then 230×3×2

B RDL using the new vert pull I just welded up this week. Basically it's a bar to push your calves into to maintain tension on your hamstrings. Did a lot of sets trying it out with a top set of 285×5

C1 farmers walk 180×100', 200×100'

C2 arm over arm sled pulls 75×100', 110×100'

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