Andrew Dube Posted August 21, 2017 Author Share Posted August 21, 2017 Sunday August 20, 2017 Gus and Colin came over and we ran through a mock meet in preparation for the cross Canada grip contest in a few weeks. A few highlights: 23 seconds silver bullet with a GHP7 178 two hand pinch on my 2" climber 262 two hands tips tester (big improvement for me) Spent several hours rating grippers for another bonus workout. 2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 22, 2017 Author Share Posted August 22, 2017 Monday August 21, 2017 100 reps each: biceps, triceps, neck curls 100 sledge swings (16lb) Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 22, 2017 Author Share Posted August 22, 2017 Tuesday August 22, 2017 A1 band assist muscle up 3×3 A2 jefferson curl 30lb ~1min in bottom position ×3 A3 tuck holds on parallettes 20s×3 B front splits 3:30 each side C1 t-spine rolling variations with 11 " log × 3 C2 banded shoulder dislocate variations × 3 C3 handstand hold facing wall 1min×3 D1 goblet cossack squats (kg) 22×10, 26×100, 32×10 D2 gymnastic bridge, feet elevated 6 " × 1min×2, feet on the floor ×1min Mostly mobility work tonight, badly needed. Going to try and work more of the strength elements to these gymnastics movements in the coming weeks. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 24, 2017 Author Share Posted August 24, 2017 Wednesday August 23, 2017 A1 grip machine: 70x10, 120x3, 145x3, 165×3, 187×5,5,9 A2 front squat: 115x3, 165×3, 215x3, 255x3, 285×5,5,6 B1 DO bending: 1/4 CRS×5"×4×3 B2 farmers handle deadlifts(12") 180×10×3 C1 DO bending: 1/4 CRS×5"×3×3 C2 atlas stones over 50" 170x8×3 D1 DO bending: 1/4 CRS×5"×3×3 D2 axle walking lunges 150X20x3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 24, 2017 Author Share Posted August 24, 2017 Thursday August 24, 2017 A1 axle deadlift, 110×5, 210×3, 250×3, 275×5,5,7 A2 jefferson curl, 30×~1min in bottom position(several contract relax cycles)×6 A3 pike press to headstands, ×5, head+6"×5, +8"×5, +10"×3,4,4 B front splits, 3:30 each side (PNF, pulsing) C1 t-spine rolling variations with 11" log×3 C2 banded shoulder dislocate variations×3 D1 wrestlers bridge support, 110×20sec, 140×20 sec, 160×10sec D2 wrist roller, 85×44"/each direction ×3 E1 bridge, feet elevated 12"×1min, feet on floor×1min ×2 E2 back of wrist scap pushup ×15×3 E3 banded finger extensions ×60×3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 26, 2017 Author Share Posted August 26, 2017 Friday August 25, 2017 A1 pullup, (scap pulls)×10, BW×3×2, +30×5,5,6 A2 log press (strict) 60×10, 110×3, (push press) 125×3, 145×3, 165×5,5,6 B1 chain yoke, 270×40'+40', 370×40'+40'×2 B2 KB OHP (kg) 22×15×3 C1 pendlay row, 185×10×3 C2 axle floor press, 185×10×3 D1 Bradford press 110×12, 90×12, 80×12 D2 alternating shrugs 110×20, 90×20, 80×20 D1 db lateral raise 15×12×3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 26, 2017 Author Share Posted August 26, 2017 Saturday August 26, 2017 Gus, Colin, Rob, my brother, and a friend Jon came over. Ran through events for cross canada contest. Introduced Jon to gripsport and ran through the log press and stone lifting with him. A few braced bends for me including a 5/8 × 30" bar I got stuck around 100° and my first time snapping anything with a 3/8 by 16" in probably close to 20 minutes. Got some work to do there to be competitive at the bay area bending bash. Set up the 4" and 2.5" crushers for pullups. I could only do them thumbless on the 4". My brother banged out 4 reps with thumbs and did a front lever. 2" climber for the only planned part of my workout, 58×5, 112×3, 132×3, 148×5,5,7 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 27, 2017 Author Share Posted August 27, 2017 Sunday August 27, 2017 Woke up this morning and my right wrist is killing me. Zero pain yesterday so I'm hoping I just slept on it funny. Only weird thing I did yesterday was pullups on the 4" crusher. Maybe I strained something there. We'll see what this week brings. A1 front lever progression 10s×6 A2 atlas stones, 170×1, 215×1, 250×1×4 B1 hollow body planks, +100lb×30sec×2 B2 atlas stones, lap+load 215×1+1×3×2 C1 deadlift ( sumo ) 165×5, 265×3, 295×3, 345×3, 385×5,5,6 C2 double KB flips ( kg ) 14 × 5+5, 18 × 5+5, 22 × 5+5 ×2, single 48 × 5+5×3 D good mornings 185×10×3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted August 31, 2017 Author Share Posted August 31, 2017 Thursday August 31, 2017 Not sure what's going on with my wrist but it's been getting better every day. Went from zero active extension on Monday to about 50 to 60° today. Almost no pain now too. It's been a busy social week too so basically have decided to take a week off and get back on program next week. Probably take a few weeks off bending regardless. Made some 2" V bars for doing pullups today and put this together when I came home: A1 v bar pullup, bw×5×4 A2 log press, 110×5×4 A3 neck curls, 35×25×4 Ez curl 45×50 Banded triceps extension ×50 Light sledgehammer levering Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 5, 2017 Author Share Posted September 5, 2017 (edited) Tuesday September 5, 2017 A1 band assist muscle up 3×4 A2 jefferson curl 30lb ~1min in bottom position ×4 A3 L sit on fists 20s×4 B1 v bar pullups bw×5×3 B2 ring dips bw×5×3 B3 false grip hang 20s×3 C front splits 3:30 each side D1 t-spine rolling variations with 11 " log × 3 D2 banded shoulder dislocate variations × 3 D3 handstand hold on parallettes 1min×3 E1 gymnastic bridge, on stall bars 1min×3 E2 wrist pronation/supination 20×3 Tested out my wrist today. Avoided any loaded extension as that seemed to cause the most discomfort. Looks like I'm back on track though I'm going to take several weeks off bending and keep a close eye on how it's feeling. Edited September 7, 2017 by Andrew Dube Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 7, 2017 Author Share Posted September 7, 2017 Wednesday September 6, 2017 Testing max bottom start squat and overhead press tonight. Worked up to 330 on the squat. Tried 340 twice but it wasn't there tonight. Haven't done these since October last year when I did 290. Or any form of back squatting so I was pretty pleased with that. OHP 155. Failed 160. Identical to my results with the log a month ago. Testing maxes for my next training cycle. Going to try something a bit different for 9 weeks and then I'll probably have to pack it in for the winter. Finished with farmers walks at 180 and reverse sled drags with 75 + 35 toddler. For four rounds. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 7, 2017 Author Share Posted September 7, 2017 Thursday September 7, 2017 A1 jefferson curl, 30×~1min in bottom position(several contract relax cycles)×4 A2 pike press to headstands, ×5, head+6"×3,3,5 did these on my fists tonight, wow what a difference in difficulty! B front splits, 3:30 each side (PNF, pulsing) C1 t-spine rolling variations with 11" log×3 C2 banded shoulder dislocate variations×3 D1 wrestlers bridge support, 110×20sec, 140×20 sec, 170×20sec D2 goblet cossack squats (kg) 22×10, 32×10, 48×10 E1 bridge on stall bars 1min×2 E2 wrist pronation / supination 20×2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 9, 2017 Author Share Posted September 9, 2017 Saturday September 9, 2017 Competed in cross canada grip contest last night. Pretty pleased with my performance and even more pleased with the turnout and success of Waterloo's first ever grip contest! Gold bar 50 2.5 crusher 147 IM hub 50 Silver bullet 25s Medley 11/16 items I had hoped to do a little more on the gold bar and missed an easy point in the medley but otherwise everything else was a PR! A1 saxon bar rows, 70×5, 75×5, 80×5, 85×5, 90×5, 95×5, 100×5, 105×5, 110×5 A2 axle floor press, 110×5, 180×3, 210×2, 230×1, 240×1, 250×1, 260×1, 270 fail, 265 fail B1 ez curls 75×12×3 B2 skull crushers 75×12×3 B3 3 way shoulder raises 15×10+10+10×3 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted September 9, 2017 Share Posted September 9, 2017 Great numbers at the comp dude. Congrats on the PRs! 1 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 9, 2017 Author Share Posted September 9, 2017 1 hour ago, Chez said: Great numbers at the comp dude. Congrats on the PRs! Thanks Chez, much appreciated! 1 Quote Link to comment Share on other sites More sharing options...
terminal Posted September 10, 2017 Share Posted September 10, 2017 Nice going Andrew. I hope you write up a contest report for us. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 12, 2017 Author Share Posted September 12, 2017 Tuesday September 12, 2017 A1 band assist muscle up 3×5 A2 jefferson curl 30lb ~1min in bottom position ×5 A3 L sit on DBs 20s×5 B1 v bar pullups bw×6×3 B2 ring dips bw×6×3 B3 false grip hang 20s×3 C front splits 3:30 each side D1 t-spine rolling variations with 11 " log × 3 D2 banded shoulder dislocate variations × 3 D3 handstand hold facing wall, 1min×2 E1 gymnastic bridge, on stall bars 1min×3 E2 wrist pronation/supination 20×3 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 13, 2017 Author Share Posted September 13, 2017 Wednesday September 13, 2017 From now on I'm only going to be recording work sets. A1 2" climber pinch 148×6,6,8 A2 front squat 255×6,6,8 B1 Anderson squat 245×8×3 B2 chain yoke 330×40'+40'×3 C1 Saxon bar rows 110×5,5,7 C2 deadlift (conventional) 340×4,3,4 D KB jerks 22kg @ 12rpm 1min×6, 1min rest First time pulling conventional in probably a few years. Feels so much harder but with some practice I think I can bring this up with my new strength from sumo, good mornings and farmers deadlift. As an experiment I threw a belt on for my last set and it really made a difference! I never where a belt sumo finding it more uncomfortable than helpful. Also I may have underestimated how difficult those jerks would be after all that strength work. I may go down a bell size. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 14, 2017 Author Share Posted September 14, 2017 Thursday September 14, 2017 A1 jefferson curl, 30×~1min in bottom position(several contract relax cycles)×4 A2 pike press to headstands, ×5, head+6"×3,3,5 on fists again B front splits, 3:30 each side (PNF, pulsing) C1 t-spine rolling variations with 11" log×3 C2 banded shoulder dislocate variations×3 D1 wrestlers bridge support, 110×20sec, 150×20 sec, 175×20sec D2 goblet cossack squats (kg) 22×10, 32×10×2 E1 bridge on stall bars 1min×2 E2 wrist pronation / supination 20×2 Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 16, 2017 Author Share Posted September 16, 2017 Friday September 15, 2017 A1 pull up +30×4,4,4 A2 log press 165×4;4,3 B1 axle deadlift 260×6,6,10 B2 OHP 125×6,6,7 C1 pendlay row 185×8,8,8 C2 axle floor press 185×8,8,8 D KB snatch 18kg ×2min×3 @ 20rpm Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 18, 2017 Author Share Posted September 18, 2017 .Sunday September 17, 2017 AM Gus, Colin, and Rob came over this morning for some grip training. Ran through King Kong events. Didn't get the scale out but I'm pretty sure I hit PRS on the flask (75+) and stub (30+). I finished with some braced bending and a dozen 60D nails, four each style. First time short bending in 4 weeks. I think my wrist is fine. PM A1 double KB flips 26kg×5+5×3 A2 sumo deadlift 335×8,8,10 B1 grip machine 195×4,4,5 B2 atlas stones 215×3×3 Took a couple attempts at my 250 but I knew it was unlikely after rep work on deadlifts. Had planned a little more but I was pooped and it was getting late and Adrian wanted to practice with his new bike one last time today so we did that instead! Quote Link to comment Share on other sites More sharing options...
terminal Posted September 18, 2017 Share Posted September 18, 2017 Do you do unbraced bending as well Andrew? I just ordered the FBBC beginner's bag and am going to give unbraced bending a shot. Figure it will help my wrists get stronger (My hands are not very big so want to really develop wrist strength). BTW I find your training to be very interesting. Thanks for sharing. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 18, 2017 Author Share Posted September 18, 2017 13 hours ago, terminal said: Do you do unbraced bending as well Andrew? I just ordered the FBBC beginner's bag and am going to give unbraced bending a shot. Figure it will help my wrists get stronger (My hands are not very big so want to really develop wrist strength). BTW I find your training to be very interesting. Thanks for sharing. Thanks Al! I bend all styles though reverse is my preference. If you look over my log you'll see lots of unbraced bending on my squat days. Usually braced bending on weekends mixed with grip work. Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 18, 2017 Author Share Posted September 18, 2017 (edited) Monday September 18, 2017 KB jerks 18kg×1min×3, @ 12rpm 1min rest KB snatch 18kg×2min×2, @ 20rpm 2min rest Edited September 18, 2017 by Andrew Dube Quote Link to comment Share on other sites More sharing options...
Andrew Dube Posted September 21, 2017 Author Share Posted September 21, 2017 (edited) Wednesday September 20, 2017 A1 2" climber pinch, 135×8,8,12 A2 work up to max back squat of 355 then 305×3,2 B1 Saxon rows 105×6,6,9 B2 Anderson squats 280×4×3 C1 2.5" crusher 110×1/1+2/2+3/3 ×3 (alternate hands) C2 Atlas stone over 50" 170×10×3 D KB jerks 18kg×1min×8 @ 12rpm Today was my first time back squatting in probably 3 years. Pretty happy with the result, surpassing my best ever 330 after focusing exclusively on front squats since January of this year. Also those of you familiar with Pavel's press ladders may recognize it as the rep scheme used on the crusher. Something I'm going to experiment with for the next several weeks. I'll be doing this routine three times a week adding volume or weight each week. Edited September 21, 2017 by Andrew Dube Quote Link to comment Share on other sites More sharing options...
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