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Andrew's backyard training and other randomness


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Donc101
2 minutes ago, Andrew Dube said:

Friday November 13, 2020

A1 SSB box squats 250x5x3

A2 grippers (20mm) right 113x5x3, left 84x5x3

Hover deadlifts DO 280x8x3

Skipping 5mins

Hill sprints ~60mx5 from prone

 

Saturday November 14, 2020

Pullups BWx5x3

Tuck front lever 10sx3

Inverted rows on rolling thunder BWx12x3

Toes to bar R5x8x2

A1 Banded one arm cable rows 35+yellow x18/18x2

A2 reverse flyes 5x20x2

A3 banded neck isometric hold purple x20sx2

 

Haha thanks Don! I've used this as a finisher for many years I think it takes about 3min. One day I should try a Bud Jeffries inspired challenge and see how long it takes to do 1000 😵

Did you do 16lb sledge for 100 reps? Tough and great training but I read it as 1,600 reps. 16 sets of 100.  Haha, either way great training. I love using the sledge. Have not done it in awhile maybe I will do it today at the end of training.

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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
1 hour ago, Donc101 said:

Did you do 16lb sledge for 100 reps? Tough and great training but I read it as 1,600 reps. 16 sets of 100.  Haha, either way great training. I love using the sledge. Have not done it in awhile maybe I will do it today at the end of training.

Haha yeah definitely that second interpretation. I thought you were more impressed than you should be😆

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Andrew Dube

Monday November 16, 2020

Axle floor press 170x7x3, 155x12

Ring push ups BWx8x3

DB curls 30x10x3

Dips BWx15x2

Standing arm over arm sled pull 50x100'x2

 

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Andrew Dube

Tuesday November 17, 2020

Deadlift (straps) 375x5x3

A1 superman squats (3" deficit) BWx7/7x3

A2 2" climber pinch hold 137x8sx3

B1 GHR hip extensions BWx7x3

B2 slim lever 8.5x5x3

Assault bike intervals 15s ME 45s rest x10

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Andrew Dube

Thursday November 19, 2020

Log press strict 120x7x3, 110x12

Ring muscle up support to chin up foot assisted x 5x3

False grip chin up foot assisted x8x3

A1 triceps pushdown 35+yellow x15x2

A2 pushups BWx20x2

Sledgehammer swings 16x100 (alternate sides every 10)

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Andrew Dube

Saturday November 21, 2020

A1 SSB box squats 255x5x3

A2 grippers (20mm) right 113x6x3, left 84x6x3

Sandbag carry (30') + load (50") 150x1, 200x1, 265x1, 150+200+265x1x2

Hill sprints from prone ~60mx5

A bit later after getting dinner going...

B1 DB rows 75x10/10x3

B2 reverse flyes 5x20x3

B3 Banded neck iso yellow x30sx3

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Andrew Dube

Monday November 23, 2020

Axle floor press 175x5x3, 160x10

Ring pushups BWx10x3

DB curls 35x8x3

Banded Dips BW+yellow x10x3

EZ curl 65x15x2

 

Tuesday November 24, 2020

Deadlift (straps, belt) 380x5x3

A1 superman squats (3" deficit) BWx8/8x3

A2 2" climber pinch hold 142x8sx3

B1 GHR hip extensions BWx8x3

B2 slim lever 9x5x3

Assault bike intervals 15s ME 45s rest x10

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Andrew Dube

Thursday November 26, 2020

A1 SSB box squats 260x5x3

A2 grippers (20mm) right 113x7x3, left 84x7x3

B1 log press 125x5x3, 110x15

B2 pullups BWx6x3

C1 DB rows 80x10/10x2

C2 triceps pushdown 35+yellow x15x2

C3 pushups BWx20x2

C4 reverse flyes 5x20x2

Saturday November 28, 2020

Attended a strongman seminar with local pro Lance Lavalee. The gym that hosted is doing a contest sometime in April so Lance went over all the events for the contest: deadlift, connan's wheel, viking press, frame carry and a loading medley. Had a great time and got some valuable feedback on my deadlift/ training in general. First time ever touching the connan's wheel or viking press. The loading medley has a fire hydrant so got a few lifts on that too, trying to figure out the best way to grip it. The gym is only 30mins away so I'll be making an effort to try and get there once a month throughout the winter now that my implements will be largely inaccessible. 

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Andrew Dube

Monday November 30, 2020

Log press strict 125x6x4

Ring MU band assisted purple x4x3

A1 one arm lock off assisted 10sx3

A2 axle wrist curls (behind the back) 70x20,15,15

B1 seated DB shoulder press 40x10x3

B2 pronation curls 25x15/15x3

C1 slim lever 9.5x5/5x3

C2 DB curls 35x10x3

C3 scap pulls (5s hold) BWx3x3

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Andrew Dube

Tuesday December 1, 2020

Deadlift (straps, no belt) 350x7 (belt) 375x5, 400x2

SSB box squats 215x8x3

A1 superman squats (4.5" deficit) BWx3x3

A2 GHR hip extensions BWx8x3

A3 ab wheel rollouts to a wall x10x3

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Andrew Dube

Thursday December 3, 2020

A1 Axle floor press 155x8x3

A2 tuck front lever 10sx3

B1 Ring pushups BWx10x3

B2 Inverted rows (rolling thunder) BWx12x3

C1 Banded dips BW+purple x10x3

C2 Pullups  BWx6x3

D1 DB rows 80x10/10x2

D2 banded triceps pushdown 25+yellow x15x2

D3 pushups BWx20x2

D4 reverse flyes 5x20x2

Quick reading update: I am 200 pages into the Devils Chessboard. I'm not as far as I planned because I also started a teach yourself electronics book which I am also 200 pages into. I recently purchased a ham radio and am planning to rewrite my test in the new year. I actually wrote my basic license in 2003 when I was in high school as part of my involvement in scouting. However I never did anything with it and have sadly forgotten most of what I learned. I've been in touch with our local ham club and will take their basic course starting in March. I've been playing a bit with my radio and am looking at making a home antenna possibly over the Christmas break. 

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Andrew Dube

Saturday December 5, 2020

Zercher Squat from floor (2.375" axle) 260x1, 235x4x2

Kneeling Viking press 60x6/6x3

Block Pulls (13") 420x1, 390x5

Hill sprints (from supine) ~60m x5

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Andrew Dube

Monday December 7, 2020

Log press strict 135x3x6

Ring MU band assisted purple x5x3

A1 one arm lock off assisted 10sx3

A2 fat grip wrist curls 40x15/15x3

B1 seated DB shoulder press 45x10x3

B2 pronation curls 30x15/15x2, 12/12

C1 slim lever 10x5/5x3

C2 DB curls 40x8x3

C3 scap pulls (5s hold) BWx4x3

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Andrew Dube

Tuesday December 8, 2020

Deadlift (straps, no belt) 360x6 (belt) 385x4, 410x2

A1 SSB box squats 245x5x3

A2 banded KB swings yellow+48kgx10x3

B1 superman squats (4.5" deficit) BWx4/4x3

B2 GHR hip extensions BWx8x3

B3 ab wheel rollouts to a wall x8x3

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Andrew Dube

Thursday December 3, 2020

A1 Axle floor press 175x5x3

A2 tuck front lever 10sx3

B1 Ring pushups (feet elevated) BWx10x3

B2 Inverted rows (rolling thunder) BWx15x3

C1 Banded dips BW+green x10x3

C2 Pullups  BWx6x3

D1 DB rows 85x8/8x2

D2 banded triceps pushdown 25+yellow x15x2

D3 pushups BWx22x2

D4 reverse flyes 5x20x2

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Andrew Dube

Saturday December 12, 2020

Zercher Squat from rack (2.375" axle) 280x1, 250x4x2

Block Pulls (15") 450x1, 405x4x2

Kneeling Viking press 125x10, 135x10. 150x10

Skipping 5 mins

Hill sprints (from supine) ~60m x5

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Andrew Dube

Monday December 14, 2020

Log press strict 125x8x4

Ring MU band assisted purple x6x3

A1 one arm lock off assisted 10sx3

A2 fat grip wrist curls 50x10/10x3

B1 seated DB shoulder press 50x8x3

B2 pronation curls 30x12/12x3

C1 slim lever 10.5x3/3x3

C2 DB curls 40x9x3

C3 scap pulls (5s hold) BWx4x3

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Andrew Dube

Tuesday December 15, 2020

Deadlift (straps, no belt) 375x5 (belt) 400x3 420x4

SSB box squats 275x2x3

A1 deep knee bends (feet together) 50lb weight vest x12x3

A2 GHR hip extensions BWx8x3

A3 ab wheel rollouts to a wall x8x3

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Andrew Dube

Monday January 25, 2021

log press (strict) 135x6x4

ring muscle up (band assisted) purple x5, yellow x3, BWx1

A1 softball grip chins (top half only) +50x8+5sec hold x3

A2 seated DB press 45x12x3

A3 slim lever 11x5/5x3

B1 DB curls 40x10x2

B2 banded cupping rows yellowx25/25x2

B3 scapular pullups (5sec hold) BWx4x2

Haven't posted for a while. Just got out of the habit over the Christmas break and haven't visited the board since, but I've been training the whole time. 

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Andrew Dube

Tuesday January 26, 2021

Deadlifts (straps, no belt) 360x7, (belt) 385x5, 410x3x3

A1 SSB box squats 295x2x3

A2 banded KB swings 48kg+yellow x10x3

B1 sissy squats to box 3"x6x3

B2 glute ham hip extensions BWx8x3

C1 single leg RDL (3" deficit) 70x6/6x2

C2 cossack squats BWx1/1x6x2

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