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Andrew Dube

Sunday October 22, 2017

Gus came over and we put in one final session for King Kong! I opted for 5 singles at 70% for each event. 

Finished with some bending:

Reverse: easy 60D, hard 60D,  9/32 O1×7, 9/32 CRS×6

St Croix Polo #0 full heart

Equine 3/4 half round #3 S bend

Used casino cards halved then one side quartered 

3/8 × 16 A36 braced snap in 10:30 something. Pretty disappointed with this as I thought I was moving faster than last week but came up 3 min longer. I lost a minute fumbling with a wrap but felt like I should have been faster overall still. Oh well that's steel. 

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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

Wednesday October 25, 2017

A front squats 255×7,7,10

B1 v bar pull ups +10kg ×3×3

B2 Anderson squats 300×2×3

C1 pin press from forehead 115×10, 135×10, 145×10

C2 atlas stone to shoulder 170×7×3

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Andrew Dube

Thursday October 26, 2017

A sandbag get ups 100×5/side

B1 Jefferson curl 1min×3

B2 pike press to head stand (on fists) ×5×3

C front splits 3:30/side

D1 banded shoulder dislocates ×3

D2 t-spine rolling and stretching on log×39

E1 wrestlers bridge straight arm pullovers 40×20, 60×20

E2 sledge levering front and back 10+10/side×2

Neck curls 35×50

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Andrew Dube

Friday October 27, 2017

A ME bench press, worked up to 275, failed on 280 then 250×2, 235×3, 215×5

B1 ring chin ups +32kg×2×3

B2 ohp 140×2,2,5

C 45° kb ohp 22kg×15, 13, 12

D1 ez curls 65×20, 75×16, 85×12, 65×20

D2 banded triceps press down 

Haven't benched in years. I've been looking for a used adjustable bench all year to no avail. Finally purchased one from fitness depot for $130. Very pleased. Lifetime warranty, six positions, and it folds up flat for storage. Pretty pleased with my lifts today though I thought I would have a bit more based on my floor press numbers but bench is a skill and must be practiced!

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Andrew Dube
14 hours ago, KRC said:

Wow, pretty strong for not having benched in years.  

Thanks Kevin! I've been working my presses pretty hard this year, including floor presses. While harder the extra ROM of the bench makes a pretty big difference 

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Andrew Dube

Saturday October 28, 2017

Woke up at 3:30 and prepared to make the 530km drive to Eric's place in Ottawa. Had a smooth ride and was the first to arrive around 9:30. 

Flask 80, Crusher 143, Stub 30, V bar 230

I was a bit disappointed with these numbers as I had hoped to hit 5-10lbs more on the Flask and Crusher.  I had near misses with some heavier weights but couldn't get it done. I have a friend in Gatineau who runs a kettle bell gym and I was planning to meet up with after the contest. After my last V bar attempt I left to do so hoping to salvage my day, feeling a bit down on myself. 

I had an amazing visit with Dave. He took me through a series of progressions for partner kettlebell juggling and then we went back to his place for some knife throwing. 

I then drove two hours to Kingston to have dinner and spend the night with my brother and his wife. 

My goal for King Kong in my first year was to finish in the top 80. Sunday afternoon the numbers were in and I managed 69 so I'm pretty happy with that. Plus I had great visits with Dave, my brother, and Eric and the other gripsters in Ottawa. Pretty beat from the weekend which leads me to today....

 

Monday October 30, 2017

A1 band assisted front lever 10sec×9

A2 DE sumo 265+ band tension×2×9

B RDL using vert pull 265×8×4

Planned some more but my kids were being very uncooperative. 

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Andrew Dube

Tuesday October 31, 2017

Spent about 10 minutes working on a new feat based on the Whitley getup then,

A1 sledgehammer face lever 13×1, 14×1, 15×1 (both sides)

A2 softball grip pull-ups bw×8, +10kg×5, +18kg×3

A3 pin press from forehead 115×8, 145×5, 160×3

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Andrew Dube

Wednesday November 1, 2017

A1 ME Saxon bar worked up to 168 then 138×3×2

A2 ME Anderson squat, worked up to 340 then 290×3×2 

B1 shallow hub 25×1/1,2/2,3/3×3

B2 atlas stone lap+load to 44" 215×4+1×3

It was raining tonight and my stones were wet and muddy making my 215 feel like my 250. Lots of misses but got it done. 

An hour or so later, after bedtime reading to the kids, I crushed a pile (20-30) beer caps with my thumbs alternating hands.

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Andrew Dube

Friday November 3, 2017

A1 DE pullup bw+band tension ×3×9

A2 DE log press 120+band tension×3×9

B1 axle deadlift 280×4,4,8

B2 ohp 130×4,4,7

C1 shallow hub 25×1/1,2/2,3/3×3

C2 pendlay row 210×4×3

C3 axle floor press 210×4×3

KB snatch 18kg×4min @ 20rpm 

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Andrew Dube

Saturday November 4, 2017

Picked up some steel to make a Crom's Koi, a project I detailed in the bending forum. Started with 3/8"×1"×40"HRS into a fish. Then spent a very casual 2 hours wrapping it with 10' of 1/4"HRS to attach a horseshoe heart inside it. At some point I took a break to attempt to bend the Goliath bar (1/2"×1 1/2"×49"). I was successfull, taking around 10minutes from first feeling it out to parallel. The full video is in the bending forum also.

Sunday November 5, 2017

AM 

Went over to Robs to train with Gus, Colin,:and one of Robs football players. We did a lot of different things! From memory: I  like to start with pinch so I grabbed the gold bar and worked up to a heavy single then played with misc block weights. Next tried to pinch Robs 35s. They'e painted and quite slick and about 3" wide. It was close but not there so I did a bunch of negatives with them. I know I did shallow hub, 25×1/1,2/2,3/3×3. I think I maxed at 255 tips tester, 155 little big horn, and 25 on the dubecube bearing. Finished with a max double pinch hold with Robs new blockweights: 56lb each and 2" wide. I got 13.8 sec. Rob also has an arm wrestling table now so in between we had a few friendly matches. It was great to finally see (and feel) Gus do his thing at the table! 

PM 

A sumo deadlift, 380×5,5,8

B RDLs with vert pull, 265×10×3

C1 ez curl 105×8, 95×10, 85×12

C2 banded triceps push down 12×3

 

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Andrew Dube

Tuesday November 7, 2017

A bent press 100×3×3 (each side)

These were awful tonight. Back super tight and I may be catching a cold. 

B1 Jefferson curl 1min×3

B2 I beam pullups bw×5×3

B3 pin press from forehead 115×5, 135×5, 155×5

C front splits 3:30/ side 

D1 banded shoulder dislocates ×3

D2 t spine stretching on log ×30

E1 wrestlers bridge pullovers (straight arms) 40×20, 60×20

E2 wrist pronation/ supination 20×2

100 sledge swings (16lb)

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Andrew Dube

 Wednesday November 8, 2017

A1 DE 2" climber pinch 105+band tension×3×9

A2 DE squats (from bottom) 185+band tension ×2×9

B1 shallow hub 27.5×1/1,2/2,3/3×3

B2 atlas stone to shoulder 170×8×3

C KB jerks 18kg×1min, 3min, 2min @ 12rpm

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Andrew Dube

Friday November 10, 2017

A1 pullups +14kg×5,5,5

A2 log press 165×5,5,5

B1 shallow hub 27.5×1/1,2/2,3/3×3

B2 ohp 140×2,2,5

We got hit with our first snow fall here last night and the temperature dropped to -10°. Workouts will be stripped down for the next while as I figure out my winter plans. I've been planning out how I might setup up a basement gym cheaply. Chipping my plates off the frozen ground has given me the push I need to get started. I will post about my progress here as it unfolds. 

 

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Andrew Dube

Sunday November 12, 2017

AM

Went to Robs to train with Gus, Colin,  and Justin. Started by testing max on two hand flask. 166 went easy, then got some good air under 176 but no lockout. Then 146×3×2.

Shallow Hub 27.5×1/1,2/2,3/3×3

Tips tester 195×8×3

Little big horn 106×5/5, 116×5/5, 126×5/5

Dubecube bearing 18×5/5×3

Afterwards got lots of table time with Gus. He brought a strap today and showed me how he likes to train back pressure and then how he uses back pressure to establish finger control. Finished by bending a diamond classic shoe for Justin who bent his first nails today.

PM

ME sumo deadlift, worked up to 435 then missed 455 twice. I was surprised since I did 450 fairly easy 2 months ago and was hoping to get closer to 470 today. Dropped to 445 and missed again. Okay it's just one of those days. Dropped to 400×3×2

RDL with vert pull 300×5×3

Paused conventional 300×5×2

Today was above freezing so I got all my weights off the ground and some inside. My basement room is just about empty. I'll probably pick up the rack pieces tomorrow and start drilling. 

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Andrew Dube

Monday November 13, 2017

Moved my stall bars in today. Planning to install the rack tomorrow.

IMG-20171113-WA0001.jpg

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Andrew Dube

Tuesday November 14, 2017

Welded up the three remaining pieces of my rack and assembled everything. Still needs to actually be anchored to the floor and wall but it's coming together. With any luck I may even squat here tomorrow night. 

IMG-20171114-WA0000.jpg

IMG-20171114-WA0001.jpg

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Andrew Dube

Thursday November 16, 2017

Inaugural basement lifting session! Still have a huge list of things to do for this space but I hauled some weights inside tonight for a much needed workout. Pretty limited on time so no warmup, no plan, no wardrobe change. 

A bench press 115×5, 165×5, 185×5, 205×5, 215×5

B Anderson squats 115×5, 185×5, 235×5, 255×5

C1 pull ps bw×5×3

C2 seated pin press from forehead 115×5, 135×5, 145×5

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Andrew Dube

Tuesday November 21, 2017

A1 sumo deadlift, 365×6×4

A2 reverse bend, grade 5 bolt×1×4

B1 zercher squat, 260×5×5

B2 card tearing, bicycles

C1 2" v bar pullups, bw×8×3

C2 log press, 150×8×3

It's been warm(ish) but wet here so got it done outside tonight. Basement gym is on hold until I can get rubber mats for the floor; hopefully this Saturday. 

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Andrew Dube

Thursday November 23, 2017

A1 bench press 210×5×5

A2 axle pendlay rows 210×5×5

B1 Anderson squats  260×8×3

B2 Saxon bar 130×8×3

C1 seated pin press from forehead 140×6×4

C2 pullups +10kg×6×4

Vulcan gripper 1/1,2/2,3/3×3 

The Vulcan is one I made myself. Not sure of the level, fairly easy, probably RGC 100ish.

First time using the axle for rows. I'm not sure if my rows are really weak or my axle is really strong but I will be doing all my rows this way from now on.

Tonight's workout was half inside, half out. Looking forward to getting my mats and being able to use the floor inside. 

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Andrew Dube

Sunday November 26, 2017

Went to Robs to train with Gus and Colin. From memory and possibly out of order:

Inch wrench 80 right/ 75 left then 60×3/3×3

Vulcan 1/1,2/2,3/3×5

Shallow hub 36.5 right/ 34 left

Tips tester 205×8×3

Dubecube bearing 29 right/ 27.5 left

Ironmind R rings 330in front and 280 in back

Then spent about 30 minutes on the arm wrestling table with Gus. I feel like I'm starting to understand the relationship between the hook and top roll and how to fight for hand control. Surviving the initial hit and actually doing it is another story. At Gus's encouragement, I'm thinking about trying a contest in January. 

Room update: I picked up and fit the rubber stall mats yesterday. Didn' get a chance this weekend but planning to deadlift inside tomorrow. Now time to organize everything and build in some storage for the weights and bars. I'll do a video tour when everything is finished.

 

20171125_182548.jpg

20171125_182609.jpg

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Andrew Dube

Monday November 27, 2017

A1 blob trainer 32.5×many singles ×3

A2 squats 280×8×3

B1 DO bending, experimenting with a few things tonight. Going to call this an isometric session haha. Not feeling strong here tonight.

B2 pause deadlifts 265×6×4

C1 seated OHP 123×5×5

C2 2 3/8" axle RDL 218×5×5

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Andrew Dube

Wednesday November 29, 2017

A1 bench press 235×3×8

A2 supinated pendlay rows 235×3×8 (2" ez curl bar)

B1 Saxon bar 138×5×5

B2 Anderson squats 270×5×5

C1 seated pin press from forehead 140×8,7,7

C2 pullups +10kg×8,6,6

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With all the grip, calisthenics, mountain biking, and parkour, one would figure you've done a bit of rock climbing!

Do you tacky with stones every session, or just when prepping for comp?

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Andrew Dube
On 02/12/2017 at 11:22 AM, DAVE101 said:

With all the grip, calisthenics, mountain biking, and parkour, one would figure you've done a bit of rock climbing!

Do you tacky with stones every session, or just when prepping for comp?

I've done some climbing and I enjoy it but no real climbing training in my background. My two younger brothers are climbers though and I usually go to the gym a few times a year with them. 

As for stones, I've never used tacky. I want to do a strongman contest (or several) in 2018 so I'll probably figure out tacky when prepping. If I'm doing a lot of volume I'll wear cotton physio sleeves or a sweater when it's cooler. Otherwise just bare skin.

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