Andrew's backyard training and other randomness

[Andrew Dube]

Friday December 8, 2017

A1 sumo deadlift 405×3×5

A2 assorted short bending, mostly not great

B1 2"v bar pullups bw×5×3

B2 kneeling log viper press 150×5×3

There' been some other training recently but I've been getting over some stomach bug and it' been very scattered and/or dissapointing. 

[Andrew Dube]

Tuesday December 12, 2017

A1 seated OHP 145×8×3

A2 2 3/8 axle RDL 200×8×3

B1 pause deadlift 305×3×8

B2 card tearing 

C1 floor press 205×5,5,4,3,3

C2 Pendlay row 205×5×5

Edited December 12, 2017 by Andrew Dube

[Andrew Dube]

Thursday December 14, 2017

A1 grip machine (one hand at a time) 50+red band×5×5

A2 squats 290×5×5

B1 KB bottoms up press half kneeling 50×3×8/side

B2 DB BOR 100×3×8/side 

C1 braced bending 3/8×12" CRS ×1×3

C2 sumo deadlift 365×8×3

 

[Andrew Dube]

Saturday December 16, 2017

A1 bench press 205×8×3

A2 supinated BOR with 2" ez curl 205×8×3

B1 Saxon bar 150×3×8

B2 Anderson squat 280×3×8

C1 seated pin press from forehead 150×5×5

C2 pullups +25×5×5

My wife painted one wall of my new gym with chalkboard paint and wrote out my winter program for me. I'l rotate through these 4 days lifting Tuesday,  Thursday and Saturday. It' a linear progression with three different rep schemes. If I don't' complete all reps I draw a line under it and repeat the weight next time it comes up. I have one thing left for this space then I'll post a video tour!

Edited December 16, 2017 by Andrew Dube

[Andrew Dube]

Sunday December 17, 2017

AM

Went to Rob's to train with Gus and Colin. From memory:

Shallow hub, worked up to new PRS of 38 left and 40.5 right. Then 33 for ten singles.

Grippers, 110 left and just missed a 137 right hand from 20mm block set. Then 82×5×3 left and 107×5×3 right

Little big horn,  work up to 140/side then 130×1/1×3×3

2 3/8" axle shrugs, 115×20, 135×15, 155×10

Blob trainer 30×many singles ~30+

Finished with some table time with Gus.

PM

A1 incline bench 115×12×4

A2 ez curl 65×15×4

B1 shrugs 165×20×3

B2 DB lateral raises 20×15×3

C1 banded triceps push down green×30×2

C2 DB hammer curls 40×20×2

C3 wrist roller 70/each direction ×2

 

 

 

 

 

Edited December 17, 2017 by Andrew Dube

[Andrew Dube]

Tuesday December 19, 2017

A1 deadlift 315×5×5

A2 reverse bending 9/32 O1×6.5"×1×5

B1 kneeling log viper press 155×3×8

B2 2" V bar pull ups +25×3×8

C1 banded two hand pinch swings 50+yellow×8×3

C2 axle zercher squat 250×8×3

[Andrew Dube]

Thursday December 21, 2017

A1 seated OHP 145×3×8

A2 2 3/8" axle deficit RDL 240×3×8

B1 pause deadlift 295×5×5

B2 misc card tearing

C1 floor press 195×8×3

C2 pendlay row 195×8×3

[Andrew Dube]

Saturday December 23, 2017

AM

Went to Robs to train with Gus and Colin. Did some lifting and some drinking... some Saxon bar with chains, some hub work, some arm wrestling... and a few other odds and ends.

PM

A1 incline bench 115×15×3

A2 ez curl 70×15×3

B1 dynamic shrugs 185×20×3

B2 DB lateral raises 20×15×3

C1 T handle swings 150×20×2

C2 single leg calf raises bw×15/side×2

C3 triceps extension 85×15×2

C4 alternating hammer curls 40×22×2

 

 

[Andrew Dube]

Monday December 25, 2017

A very merry Christmas to anyone reading this today! 

A1 grip machine, 30+yellow band×3×8/side

A2 squats 300×3×8

B1 half kneeling KB bottoms up press 40×8×3/side

B2 DB BOR 100×8×3

C1 sumo deadlift 380×5×5

C2 braced bending 80D nail×1×5

Edited December 25, 2017 by Andrew Dube

[Andrew Dube]

Wednesday December 27, 2017

A1 bench press 215×5×5

A2 supinated thick bar rows 215×5×5

B1 Saxon bar 135×8×3

B2 Anderson squat 270×8×3

C1 seated pin press from forehead 155×3×8

C2 pullups +30×3×8

[Andrew Dube]

Friday December 29, 2017

A1 deadlift 315×8×3

A2 DO bending 1/4CRS×5"×3×3

B1 kneeling log viper press 150×5×5

B2 v bar pull ps +25×5×5

C1 2HP swings 70+yellow band ×3×8

C2 axle zercher squats 270×3×8

 

[Andrew Dube]

Saturday December 30, 2017

AM

Training at Rob's with Gus. 

Inch wrench: 80 left 82.5 right, 70×1/1×5×2

Grippers 20mm: near miss at 137 right and 107 left, 126×1×3 right, 93×1×3 left, 110×5×2 right, 86×5×2 left

2" axle rack pull with 5 second hold, 145, 235, 285, 325miss, 285, 295, 300miss, 285×1×3

Aluminum blob trainer 28×1/1×3,4,5

Table time with Gus

PM

A1 incline bench 125×15×3

A2 ez curl 85×15×3

B1 dynamic shrugs 215×20×3

B2 DB laterals 20×20×3

C1 T handle swings 150×20×3

C2 calf raises +40×15×3/leg

C3 skullcrushers  85×15×3

C4 alternating hammer curls 30×30×3

[Andrew Dube]

Monday January 1, 2018

A1 seated OHP 135×5×5

A2 2 3/8" axle 220×5×5

B1 pause deadlift 295×8×3

B2 misc card tearing, tore a plastic ID card in the middle of a dollar store deck for the first time tonight

C1 floor press 210×3×8

C2 pendlay row 210×3×8

 

[Andrew Dube]

Sunday January 7, 2018

A1 squats (low bar, first time) 290×8×3

A2 grip machine 35+red band×8/8×3

B1 KB bottoms up press  (half kneeling) 50×5/5×5

B2 DB rows 120×5/5×5

C1 sumo deadlift  395×3×3

C2 some misc braced bending

I didn't log it but since I was on vacation this past week I went to a judo class Tuesday and Thursday night. It was fun and nice to reconnect with some people but I also immediately felt some old aches and pains returning. Definitely a one off until I return to competetive grappling. Probably once my kids are a old enough to come with me. Got some cross country skiing in at my friends farm yesterday too.

[Andrew Dube]

Tuesday January 9, 2017

A1 pause squat (low bar) 280×5×5

A2 Saxon bar RDL 130×5×5

B1 bench press 215×8×3

B2 pendlay row 215×8×3

[Andrew Dube]

Thursday January 11, 2017

A1 deadlifts 340×5×5

A2 misc card tearing

B1 seated pin press from forehead 170×1, 150×7,6,7

B2 2" v bar pullups +25×7,7, bw×7 (forgot to put on vest)

[Andrew Dube]

Saturday January 13, 2018

A squats (low bar) 300×5×5

B1 seated ohp 155×1, 140×5,5,5

B2 pullups +30×5,5,8

C1 pause deadlifts 295×8×3

C2 st Croix Polo 00 heart, diamond classic 1 S, plastic ID card in the middle of casino deck 1/2

[Andrew Dube]

Sunday January 14, 2018

Gus came over to train grip.

2" climber pinch: work up to 193 (5lb PR) Then some air under 198 but no lockout. 158×5×3

Grippers 20mm or MMS: 137 right/ 113 left, 124×1×7 right, 93×1×7 left, max hold on last single

2 3/8" axle: 240×1, 220×3,3,7

Inch wrench: 70×1/1×3×3

Slim lever ( 32"overall) 11×1/1×3, 12×1/0, 11×1/0, 10×1/1×3, 9×1/1×5

[Andrew Dube]

Monday January 15, 2018

A kneeling log viper press, 190×1, 160×5×2

B1 log strict press (kneeling) 110×10×3

B2 pullups +35×5×3

C KB long cycle 18kg×1min×6 @ 10rpm

D KB snatch 18kg×2min×2min @ 20rpm

E1 ab rollout (from knees) 10×2

E2 DB laterals 20×20×2

E3 dexterity ball rotations (bocce balls) 10/direction/hand×2

 

 

 

 

 

[Andrew Dube]

Wednesday January 17, 2018

A1 pause squats 285×5×3

A2 grippers (20mm) right 124×3×3, left 113×1×3

B1 deadlifts 385×1, 350×5×5

B2 bending 9/32 O1×6.5" ×1×5 reverse, st Croix Polo 00 heart, diamond classic 1 S

C1 Jefferson curl

C2 toes to bar 10×3

C3 extensor work, static and dynamic 

[Andrew Dube]

Thursday January 18, 2018

A1 seated ohp 140×5×5

A2 v bar pullups +27.5×5×5

B KB long cycle 18kg×1min×4 @ 10rpm

C KB snatch 18kg×2min×3 @ 20rpm

D sledge swings 16×100

 

[Andrew Dube]

Saturday January 20, 2018

A squats (low bar) 310×5×5

B1 bench press 225×5×5

B2 supinated rows 225×5×5

C RDL 265×10×3

D1 T handle swings 160×20×3

D2 reverse flyes 20×20×3

[Andrew Dube]

Monday January 22, 2018

A kneeling log viper press 180×1×5, 150 AMRAP: 9

B1 log ohp 115×10×3

B2 pullups +37.5×5×3

C KB long cycle 18kg×1min, 1.5min×2, 1min×2 @ 10rpm

D KB snatch 18kg×2.5min, 2min @ 20rpm

E1 Jefferson curl 1min×3

E2 toes to bar 10×3

E3 lateral raises 20×20×3

E4 dexterity balls 10/direction/hand×3

 

Edited January 23, 2018 by Andrew Dube

[Andrew Dube]

Wednesday January 24, 2018

A1 pause squats 285×5×3

A2 grippers (20mm) right 124×5×3, left 113×2×3

B braced bend Goliath bar, video in bending forum

C deadlifts 360×5×5

D1 ab wheel rollout (knees) 12×3

D2 extensor work static and dynamic 

[Andrew Dube]

Thursday January 25, 2018

A1 seated ohp 130×8×3

A2 v bar pullups +30×5×3

B KB long cycle 18kg×1min, 1.5min, 2min, 1min @ 10rpm

C KB snatch 18kg×2.5min×2, 2min @ 20rpm

D sledgehammer swings 16×100