Andrew's backyard training and other randomness

[Andrew Dube]

Sunday April 1, 2018

2" climber pinch 186×1×3

Inch Wrench 80×1/1, 75×1/1×2×3

Wellington pinch 86 right, 78 left, 66×5/5×3

TTK 12.5×10×3

Farmers walks (19" pick) 40'+40'×195, 215, 235

 

 

[Andrew Dube]

Tuesday April 3, 2018

A log press 170×4×4

B1 seated ohp 160×3, (oops did some plate math wrong, pretty sure this is a PR) 130×4×3

B2 pull ups +40×4×4

C KB long cycle 22kg×5min test: 46

D1 Jefferson curl 1min×2

D2 toes to bar 10×2

E front splits 3min/side

F1 t spine rolling ×2

F2 banded shoulder dislocated ×2

G wrestlers bridge straight arm pullovers 30×20, 50×20

[Andrew Dube]

Wednesday April 4, 2018

A 2 3/8" axle deficit deadlift  (sumo) 260×1, 250×2, 240×3, 230×4, 220×5

B1 deadlifts (pause at bottom) 375×4×4

B2 misc card tearing 

C1 Slim lever 12.5×1/1×2×3

C2 alternating lunges 120×20, 140×20×2

D1 2.5" DB rows 105×5/5×3

D2 reverse flyes 20×18,18,15

E1 rolling thunder 100×5/5,3/3,3/3×2

E2 supinated rows 165×12×2

E3 alternating hammer curls 40×30×2

[Adam Juncker]

On 4/1/2018 at 5:53 PM, Andrew Dube said:

Sunday April 1, 2018

2" climber pinch 186×1×3

Inch Wrench 80×1/1, 75×1/1×2×3

Wellington pinch 86 right, 78 left, 66×5/5×3

TTK 12.5×10×3

Farmers walks (19" pick) 40'+40'×195, 215, 235

 

 

That Wellington pinch is really neat, I like it.  

[Andrew Dube]

15 hours ago, Adam Juncker said:

That Wellington pinch is really neat, I like it.  

Thanks Adam! Interstingly, Rob and I both maxed out around our flask numbers. It really does hit the thumbs hard though!

[Andrew Dube]

Friday April 6, 2018

A1 bench press 250×4×4

A2 reverse bending 9/32"CRS×6.5"×1×4

B1 log OHP 140×8×3

B2 pullups BW×10×3

C KB one arm long cycle 32kg×6min @ 10rpm ( switching hands every ten)

D1 Jefferson curl 1min×2

D2 toes to bar 10×2

E front splits 3min/side

F1 t spine rolling ×2

F2 banded shoulder dislocated ×2

G1 rotations into bridge on stall bars ×10×2

G2 neck curls 25×30×2

[Andrew Dube]

Saturday April 7, 2018

A1 squats 350×3×3

A2 grippers  (40mm) right 124×4+hold×3, left 93×4+hold×3

B snatch grip RDL 265×10×3

[Andrew Dube]

Sunday April 8, 2018

Grip training at Robs with Gus and Colin.

2" climber pinch 162×3,5,7

Inch wrench 80×1/1×4

Moon top/ flask, alternating attempts, worked up to 28 and 75

Wrist roller 120×40"×each direction×2

Some arm wrestling with Gus and Rob.

PM

Farmers walks (19" pick) 195×40'+40'×5, every 2 minutes

 

Edited April 8, 2018 by Andrew Dube

[Andrew Dube]

Tuesday April 10, 2018

A log press 180×3×3

B1 seated ohp 135×3×4

B2 pull ups +50×3×4

C KB long cycle 22kg×2min @ 9rpm

D one arm long cycle 32kg×4min @ 10rpm, hand change every 10

E1 Jefferson curl 1min×2

E2 toes to bar 10×2

F front splits 3.5min/side

G1 t spine rolling ×2

G2 banded shoulder dislocated ×2

H wrestlers bridge straight arm pullovers 30×20, 55×20

[Andrew Dube]

Wednesday April 11, 2018

A 2 3/8" axle deficit deadlift (sumo) 250×3×3, 220×10s hold×1

B deadlifts 395×3×3

C1 2.5" DB rows 110×5/5×2, 5/4×1

C2 reverse flyes 20×20×3

D1 ez curl 70×25×2

D2 banded face pull ×25×2

[Andrew Dube]

Saturday April 14, 2018

Traveled to Toronto with Kate and the boys to compete in my second kettlbell and mace competition. It was pouring rain the whole morning which turned into freezing rain and snow for our trip home. The events:

Mace 10&2, 5min, 10kg: 188 reps beating my score of 166 last year. 

Long cycle 24kg, 5min: 45 reps. I needed 44 to achieve rank 1 so I was very pleased. Especially since I did all my training with 22kg bells. That extra weight really adds up after a few minutes.

Fun event: one arm long cycle, 32kg, 5min: 62 reps! I was super happy with this. My goal was to get 50 but I was flying out of the gate at 12 rpm and decided to just go with it and see what happens. I had always trained this directly after two arm long cycle but at the comp I had a 2.5 hour break and obviously that was a substantial rest because I maintained that pace to the end.

Everything was well organized and ran on time and it was great reconnecting with old friends and making new ones. Another great event! The ride home was brutal crawling along the highway. The kids slept for a while but woke up screaming and inconsolable so we pulled over in Guelph and found a Keg. Everyone was much happier after a big steak dinner we returned home slowly but safely. 

 

[Andrew Dube]

Tuesday April 17, 2018

A log press 200×1, 210×1 PR!, 215×miss, 190×3×3

B1 seated ohp 135×5×3

B2 pullups +50×5×3

C seated KB muscle clean + press 22kg×10/10×2

D1 KB cleans 22kg×12×2

D2 DB crucifix hold 20×30seconds×2

D3 banded triceps extension ×25×2

 

Edited April 17, 2018 by Andrew Dube

[Andrew Dube]

Wednesday April 18, 2018

Farmers handle deadlifts (15" pick) 195×5, 215×5, 235×5, 245×5

2" axle power cleans 160×2×8 EMOM

2 3/8" axle rows 120×5, 170×5, 190×5, 200×5×2

Satch grip RDL 275×10×3

A1 reverse flyes 25×12×2

A2 ez curl 75×20×29

A3 banded face pulls ×20×2

Edited April 18, 2018 by Andrew Dube

[Andrew Dube]

Saturday April 21, 2018

A1 squats 360×1, 335×3×3, 285×5 (beltless)

A2 grippers (MMS) right 148×1×3, 138filed×2, left 124×1×3, 113×2

B bench press 235×5×3, 215×8

C banded deadlifts 315+band×2×10 

D banded log press 130+band×3×3, 2×5

Was either too ambitious with the weight or the rest intervals on this one. Will correct next time.

E1 glute ham raise (band assisted)×10×2

E2 seated KB press 22kg×10×2

Trying to combine two workouts today, not ideal. But super excited to close my CoC3 for the first time and easily at that!

[Andrew Dube]

Sunday April 22, 2018

Grip get together at Robs with Hus,  Colin and Nick came up from London. 

2" climber pinch 191×1×3, 161×5,5,9

#aprilrolls wrist roller attempt

Double RT setup 290×1×3, 270×3×3

Sledgehammer face lever ladder 6, 8, 10, 12, 14, 16 ×1/1, up once, then up and down once

Arm wrestling with Gus

Wellington pinch finisher 65×1/1×10

 

[Andrew Dube]

Tuesday April 24, 2018

A log press 200×1, 205×1, 195×2×3, 180×5

B1 OHP 140×4×4

B2 pullups +24kg ×4, 3×3

C KB snatch 22kg×2min×3 @ 20rpm

D1 Jefferson curl 1min×2

D2 toes to bar ×10×2

Front splits 3:30/side

Loaded frog stretch 35×3min 

Wall straddle stretch 3min

Some bw squats while cooking

[JHenze646]

41 minutes ago, Andrew Dube said:

Some bw squats while cooking

What food pairs with Bw squats?

[Andrew Dube]

Wednesday April 25, 2018

Farmers handle deadlifts  (16" pick) singles from 195 to 265 every 10lbs then 275×2×3

Farmers walks (19" pick) 245×40'+40'×2

A1 2 3/8" axle rows 170×10×3

A2 snatch grip RDL 285×8×3

B1 seated muscle clean + press 22kg×10/10×2

B2 reverse flyes 25×15×2

B3 ez curl 85×15×2

[JHenze646]

24 minutes ago, Andrew Dube said:

Farmers walks (19" pick) 245×40'+40'×2

245 a hand is pretty strong. What are you weighing in at these days?

[Andrew Dube]

44 minutes ago, JHenze646 said:

245 a hand is pretty strong. What are you weighing in at these days?

Thanks Josh! I'm trying to get ready for my first strongman contest May 5. It has a 500lb frame carry and a side handle car deadlift of unknown weight. Not much time to prepare so I'm just trying to do some heavy work for my confidence but not overdo it. Weight is consistently 220-225. I'm trying to overeat but not specifically "bulking". I need to be 105 for this contest and NAGS but after that I may get fatter

[Andrew Dube]

Friday April 27, 2018

A1 bench press 240×5×3, 215×10

A2 pullups +40×6×3, BW×10

B banded log press 120+bands×3×8 every 2min

C KB snatch 22kg×5min @ 20rpm (switching hands every 10)

D1 Jefferson curl 1min×2

D2 toes to bar ×8×2

Front splits 3:30/side

Loaded frog stretch 35×3min 

Wall straddle stretch 3min

Some light goblet squats 

[Andrew Dube]

Saturday April 28, 2018

A1 squats 360×1, 375×1, 335×5

A2 grippers (TNS) right 124×1×4, 113×5, left 113×1×4, 93×5

Banded deadlifts 325+band×2×10 every two minutes

Alternating lunges 120×20×3

B1 band assisted glute ham ×10×2

B2 single leg calf raises BW×15/15×2

[Andrew Dube]

Sunday April 29, 2018

2" climber pinch 190×1, 170×3,3,6

Double rolling thunder 290×1, 245×5×3

Blob trainer at 28 max lifts in 10min: 44 (alternating hands)

Arm wrestling with Gus

[Andrew Dube]

Tuesday May 1, 2018

Log press 200×1, 210×1, 215×1, 220×1 

A1 log press (strict) 110×5×3

A2 pullups BW×5×3

 

Edited May 1, 2018 by Andrew Dube

[Andrew Dube]

Wednesday May 2, 2018

Farmer's walks (19" pick) 40'+40':

with fat gripz 95×2

Fat gripz at 95/ regular handle at 145 ×1

Fat gripz at 95/ regular handle at 195 ×1

Regular handles 195×2

A1 stone rows 115×15×2

A2 one arm swings 32kg×40×2

A3 3 way shoulder raises 15×15+15+15×2