Andrew's backyard training and other randomness

[Andrew Dube]

Saturday January 27, 2018

A1 bench press 235×5×5

A2 pendlay rows (2 3/8" axle) 190×5×5

B1 DB incline press 60×12×3

B2 ez curls 85×12×3

C1 Jefferson curl 1min×3

C2 toes to bar 8×3

C3 dexterity balls 10/direction/hand×3

Almost forgot to add I went to Robs today. A couple guys drove up from London and we went through most of the events for Canadian nationals. Not much to report here as I didn't do a lot of actual "training". Did hit a nice PR of 86 on the inch wrench though. I'd love to break 100 on the WW at Eric's next month.

Edited January 27, 2018 by Andrew Dube

[Andrew Dube]

Sunday January 28, 2018

A1 squats (low bar) 320×5×5

A2 grippers (20mm) right 137×1+hold×5, left 113×1+hold×5

B1 RDL 275×10×3

B2 TTK (double key pinch) 10×10×3

C1 T handle swings 165×20×2

C2 reverse flyes 20×20×2 

[Andrew Dube]

 

Monday January 29, 2018

A1 kneeling log viper press 185×1, 170×3×3

A2 braced bend of 2"×3/8"×36" HRS after my last single

B1 strict log ohp 120×10×3

B2 pullups +40×5×3

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

D KB snatch 18kg×3min, 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

 

 

[Andrew Dube]

Wednesday January 31, 2018

A1 pause squats (low bar) 285×5×3 

A2 grippers (20mm) right 125×5+hold×3, left 93×5+hold×3

B1 deadlifts 365×5×5

B2 misc card tearing

C1 ab wheel up a ramp 10×3

C2 extensor work, static and dynamic 

Deadlifts kicked my butt tonight. 

 

[Andrew Dube]

Thursday February 1, 2018

A1 seated ohp 150×3×8

A2 v bar pullups +35×3×8

Spent the next 20 minutes trying a recent IG challenge from Max Shank: one arm hanging L sit while juggling two balls in the other hand. Many attempts both hands ranging between 5 and 20 seconds haha. It was more challenging to juggle while hanging than I thought it would be.

KB long cycle 18kg×3min @ 10rpm

KB snatch 18kg×4min @ 20rpm

 

[Andrew Dube]

Saturday February 3, 2018

A1 squats (low bar) 325×5×5

A2 grippers (20mm) right 137×1+hold×5, left 124×1+hold×5 

B1 bench press 245×5×4,4

B2 BOR (supinated) 200×8×5

C RDL 285×10×3

[Andrew Dube]

Sunday February 4, 2018

Grip training at Robs today. Going over events for Canadian nationals. From memory:

Saxon bar 155, then rows 110×8, 120×5, 130×3

Shallow hub PR of 42 right

Dubecube bearing 27

Inch wrench 75 then 65×1/1×5×2

Little big horn 150 

Table time with Gus to finish. Felt strong on the table and feeling confident going into nationals with my numbers today. Hopefully I can secure third place at 105 behind Eric and Rob. Also crushed down a red nail that Rob had bend to about 90°. I haven't been doing much bending lately but one of long term goals is to cert the red reverse. It's nice to know that once I get the kink I'll be able to finish it off.

[Andrew Dube]

Monday February 5, 2018

A kneeling log viper press, 190×1, 195×1(new PR!), 200×miss, 165×5,4

B1 log press strict 125×10×3

B2 pullups +42.5×5×3

C KB long cycle 18kg×2min×3 @ 10rpm

D KB snatch 18kg×3min×2 @ 20rpm

E1 Jefferson curl 1min×3

E2 toes to bar 8×3

E3 lateral raises 20×20×3 

E4 dexterity balls 10/direction/hand×3

[Andrew Dube]

Wednesday February 7, 2018

A1 pause squats  (4count) 285×5×3

A2 grippers (20mm) right 124×7×3, left 93×7×3

B1 deadlifts ( 3second eccentric) 315×5×5

B2 misc card tearing

C1 ab wheel on a ramp

C2 extensor work static and dynamic 

Edited February 8, 2018 by Andrew Dube

[Andrew Dube]

Thursday February 8, 2018

A1 seated ohp 145×5×5

A2 v bar pull ps +35×5×5

B KB long cycle 18kg×4min @ 10rpm

C KB snatch 18kg×3min×2 @ 20rpm

D sledgehammer swings 16×100

[KRC]

Andrew how did you get into kettlebell sport?  I played around with it several years ago without any real instruction or programming, and didn't last very long.  I've been scouring the internet recently for training plans without much luck.  

Do you follow anything in particular or did you just pick it up and stick with it?

[Andrew Dube]

1 hour ago, KRC said:

Andrew how did you get into kettlebell sport?  I played around with it several years ago without any real instruction or programming, and didn't last very long.  I've been scouring the internet recently for training plans without much luck.  

Do you follow anything in particular or did you just pick it up and stick with it?

Hey Kevin, so I was first introduced to GS in Oct 2013 when I took the Agatsu L1 KB cert. There I first learned the sport techniques. In June 2015 I did the Agatsu L2 course which as part of the testing includes 35 jerks with double 24kg and 100 snatches in 5 min at 24kg with one hand change. These tests favor GS technique and followed the same judging criteria. After the L2 I didn't do anything with GS until Jan 2017 when I trained for my first and only (so far) contest which I did in April. I competed in 16kg long cycle hitting my goal of rank 1 with 104 reps in 10 minutes. I've kept some KB work in my training since then finding it a nice compliment to strongman. Right now I'm considering competing in April again in 5 minute long cycle with 24kg and possibly snatch for 10 min with 20kg. This is not one of my primary goals but through the Agatsu courses and workshops over the years I've made several friends who compete in GS and it's a nice excuse for me to see them and challenge myself. 

When I trained for my contest last year I found an 8 week long cycle program online. It's a time ladders program meaning the weight never changed and the sets just got longer and longer, with workouts 3 times a week. I did it twice a week, stretching it to 12 weeks, and ended up modifying it a bit towards the end. From that experience, I feel pretty confident writing my own programming, given my low level. It's a fairly straightforward sport to progress in due to the cyclical nature. Just give yourself enough time and slowly add more volume until you reach your target. Then start over with a bigger weight or a quicker pace. If you're really serious about getting into it, try and find someone who can help you in person with your technique. KB sport success is hugely dependant on being in the right positions.  You can have all the strength and endurance in the world but if your positions are off you're going to get crushed by the weights after a few minutes. I myself have lots of room for improvement in this regard both technically and in my mobility. As I mentioned I have several friends who do this for fun and professionally and I've been fortunate to be able to check in with them when I have questions. If you're having trouble finding resources I'd be happy to ask them on your behalf. As well if you'd like the program I followed last year I can send it to you. I couldn't find it online anymore.

[Andrew Dube]

Saturday February 10, 2018

A1 squats (low bar) 330×5×5

A2 grippers  (20mm) attempt+leg assist close+5s hold, trying to really work the set. All attempts were within 1mm of closing. I can really see how important the set is working with a max gripper. Right 148×1×5, left 124×1×5

B1 incline DB bench (30°) 70×12×3

B2 supinated rows 165×12×3

Also before my work sets on squats I bent a 5/8" square HRS ×48". I saw Nathaniel Days post one he bent into a fish this week. I easily bent it to a U but couldn't get it any further. He is a truly amazing strongman! I accidentally deleted my video of it so I'll have to try it again. Especially since I was successful in kinking it over my head about 20°. The largest bar I've done in this manner

[Andrew Dube]

Sunday February 12, 2018

2" climber pinch 190, 168x3x3

hub 45, 40x1/1x5x2

2" V bar 185, 155x1/1x6x2

I beam 250x1+holdx7

Wrist roller (~4ft each direction) 75, 85, 95

[KRC]

Thanks for the very thorough reply Andrew.  I had seen something like a ladders program a ways back and can put something together from there when the time comes.  

Good training here in your log!

[Andrew Dube]

Monday February 12, 2018

A kneeling log viper press 190, 175×2×3

B1 log press strict 130×10×3

B2 pullups +45×5×3

C KB long cycle 18kg×3min×2 @ 10 rpm

D KB snatch 18kg×4min @ 20rpm

E1 lateral raises 25×12×3min

E2 dexterity balls ×10/direction/hand×3

Everything felt hard today.

[Andrew Dube]

Wednesday February 14, 2018

A1 pause squats (5 count ) 285×5×3

A2 grippers (20mm) right 137×2+hold×3, left 113×2+hold×3

B1 deadlift  (3sec eccentric ) 350×3×3

B2 misc card tearing 

C1 sumo deadlift 380×5×3

C2 misc card tearing

Ab wheel and extensor work to finish 

[Andrew Dube]

Thursday February 15, 2018

A1 seated ohp 135×8×3

A2 v bar pull ps +35×8×35

B KB long cycle 18kg×5min test: 52 reps

C sledgehammer swings 16×100

[Andrew Dube]

Saturday February 17, 2018

A1 squats (low bar) 315×1, 335×1, 355×1, 365×1, 375×1, 385×1

A2 grippers (20mm) right 137×1+hold×6 left 113×1+hold×6

B1 bench press 235×1, 255×1, 275×1, 285×1, 295 miss, 290×1

B2 supinated rows (ez curl bar) 185×5×6

C1 RDL + power shrug (straps) 295×10×2

C2 banded face pulls ×20×2

[Andrew Dube]

Wednesday February 21, 2018

A pause squats(1 count) 300×5×3

B deadlift (3sec eccentric + pause at bottom) 350×3×3

C sumo deadlift (straps) 390×5×3

[Andrew Dube]

Thursday February 22, 2018

A1 seated ohp 155×3×3,×2×5, 125×AMRAP: 11

A2 pull ps +50×3×8, BW×AMRAP: 12

B1 incline DB press 70×12×3

B2 ez curl 95×10, 90×10, 85×10

C1 banded triceps extension ×40

C2 hammer curls 35×30

 

 

[Andrew Dube]

Saturday February 24, 2018

Traveled to Ottawa to compete in Canadian grip sport nationals, my first reoccurring contest. I felt that I had a great performance matching and/or exceeding all my best training numbers. It's hard to say as I don't have exact versions of the gear or did not know what to expect in the case of the dynometer and medley. The competition was very tough this year and I wound up 4th in the 105 class and 7th overall. Below are my results rounded for simplicity and my medley run:

Saxon bar 158

Shallow hub 42

Dubecube bearing 27

Wrist wrench 90

Dynometer 194

Little big horn 154

Tips tester 265

Medley 21/30

 

[Andrew Dube]

Tuesday February 27, 2018

A kneeling log viper press 185×1×3

B1 log press strict 135×10×3

B2 pullups +50×5×3

C KB long cycle 22kg×1min×6 @ 9rpm

D get ups to half kneeling 70×1/1×5

Finished with some mace practice. Still feeling tired from the weekend.

[Andrew Dube]

Wednesday February 29, 2018

Indian club practice. Light front squats and grippers followed by stretching. Need to make mobility work a priority again.

Thursday March 1, 2018

A1 ohp 150×5,4,4,3,3

A2 v bar pullups +40×5×5 

Mace practice 

B KB long cycle 22kg×1.5min×2, 1min×2 @ 9rpm

C one arm long cycle 32kg×2min×2 @ 10rpm

 

[Andrew Dube]

Monday March 5, 2018

Club and mace cert went great this weekend. Today was warmish and sunny so I moved my log outside for this workout. 

A log press 190×1, 200×miss, 195×1, 200×1 first time doing 200 on this log! 130+50 band tension×2×5

B1 log press strict 135×11,11,7

B2 pullup +52.5×5,4,3

C one handed mace 10&2 10×50×4, mace 10&2 15×50

D KB long cycle 22kg ×1.5min×4 @ 9rpm

Feeling tired from the weekend in this workout and disappointed that there's not more of a difference in my push press from my kneeling viper press. But I'm happy to finally put 200 overhead on the log. Next time it will be easier.