Andrew's backyard training and other randomness

[Andrew Dube]

Wednesday July 4, 2018

Axle clean and jerk 200×2+1, 1+2, 2+1, 1+2

Feeling really crisp today. Took my time in the heat and enjoyed playing hide and seek with a rock, with my boys, between sets. 

A1 deadlifts 350×5×3

A2 double slim lever 17×5×3

Banded zercher squats 230+50×3×8 every 2min

B1 log rows 160×12×2

B2 band assisted glute ham raises ×12×2

C1 banded ez curls 65+band×12×2

C2 wrist curls with 2.5" DB 50×12/12×2

Edited July 5, 2018 by Andrew Dube

[Andrew Dube]

Thursday July 5, 2018

Blob trainer, work up to a max, got some air at 37 left and 39 right

card tearing: casino quality half a deck quartered both halves

2.5" climber pinch 45+8 in chains x2x20 changing hands every minute

A1 banded pronation on the table 30/30x3

A2 banded supination on the table 30/30x3

A3 TTK (key pinch) 2.5+elasticsx15x3

[Andrew Dube]

Friday July 6, 2018

A1 bench press 225×5×3

A2 dragon flags ×5×3, first time trying these, really focusing n a controlled eccentric 

Banded log press 130+50×3×8 every 2min

RTO pushup ×10×3

KB snatch 22kg×2min, 26kg×1min, 32kg×1min, 30sec, 26kg×2min @ 20rpm

Front splits×3:30/side

Loaded frog 35×3min

Wall straddle with a band 3min

[Andrew Dube]

Saturday July 7, 2018

A1 squats 300×5×3

A2 grippers (20mm) right 124×5+5s hold×3, left 93×5+5s hold×3

Banded axle deadlift 270+100×3×8 every 2min

Farmers walk 195×40'+40', 230×40'+40'+40'+40'

Atlas stones (tacky) 250×2×5

Also went to my friends BJJ purple belt grading this afternoon. Only my third time wearing a gi in the last two years but I could still put a beating on him in the final shark tank

[Andrew Dube]

Sunday July 8, 2018

AM 

Went to Robs to train with him and Gus. They decided to do the NN challenge that's floating around right now. Went like this:

3" 218

2 3/8" 278

2" 348

1" 713

In between attempts I got a bunch of good lifts on 40lb blockweight and even a half dozen or so transfers from left to right. Also tried some face levers with my double lever device. A few lifts with 35. 

PM

Easy 4km run with my friend Hussain, who graded yesterday.

 

[Andrew Dube]

Tuesday July 10, 2018

Log press 195×3,3,5

A1 pullups +30×5×30

A2 OHP 130×9×30

B1 RTO pushup ×12×2

B2 banded triceps extension ×20×2

I cut my left pinkie finger pretty deeply at work yesterday. So I'll be avoiding certain exercises until it heals up. Grippers, KB snatches, and axle cleans  specifically. I had a few stitches put in and I'm confident it will be a small issue forgotten in two weeks. 

 

[Andrew Dube]

Thursday July 12, 2018

A1 bench press 250x3,3,8

A2 dragon flags x5x3

banded log press 130+50x4x6, x3 every 2 min, just missed the last rep of the last set

B1 deadlifts 395x3,3,7

B2 double slim lever 20x3,3,3

banded zercher squats 230+50x4x7 every 2min

Played with some different "I beam" lifts: banded pulldowns, pullups, sled rows+drags, deadlifts (maxing at 300)

 

[Andrew Dube]

Monday July 16, 2018

A1 squats 340×3,3,5

A2 grippers (20mm) right 137×2,1,1, left 113×2,2,3

Banded axle deadlifts 270+100×4×7 every 2min

Some bear hug carries with a 160 natural stone ~30sec

Walking lunges 110×20×2

[Andrew Dube]

Wednesday July 18, 2018

Log press 185×5,5,6

A1 pullups +30×6×3

A2 OHP 130×10×3

B1 RTO pushups ×14×2

B2 branded triceps ×20×2

[Andrew Dube]

Friday July 20, 2018

Deadlifts 375x5,5,8

banded zercher squats 230+50x5x6 every 2min

I've been on vacation for the last 10 days, out of town the last two weekends, family staying with us, camping with the kids, etc. I'll be playing catch up on some of my workouts this week but starting tonight I should be back to regular training and logging again. 

[Andrew Dube]

Tuesday July 24, 2018

A1 bench press 240×5,5,9

A2 dragon flags ×7×3

Banded log press 120+50×5,5,5,4,2,3 every 2min 

Pretty frustrated with this as I had already reduced the weight to try and get all six sets of five. Oh well I'll run this weight again and get it next time.

B1 RTO pushups ×16×2

B2 branded triceps pushdown ×25×2

KB snatch 22kg×1min, 26kg×1min, 22kg×2min, 26kg×1min @ 20rpm, changing hands every 10

Had planned another set but noticed that I had tore a callous on my right ring finger. Pretty minor so decided to call it before any more damage was done.

Front splits 3:30/side

Loaded frog stretch 35×3min

Banded straddle on wall 3min

Moving around on the floor: shin box transitions, technical stand ups and cossack squats

[Andrew Dube]

Thursday July 26, 2018

A1 squats 320×5,5,10 

Pretty excited about this last set after feeling like my squat has been stagnant for the past few months.

A2 grippers (20mm) right 124×6+5sec hold×3, left 93×6+5sec hold×3

Banded axle deadlifts 270+100×5×6 every 2min

I wasn't really feeling any heavy event work today so opted for:

Farmers walks 195×40'+40'+40'+40'×2

Various stone pressing. Natural stones 115, 150 and 160. Made an attempt at my 170 atlas stone and got it on the second try with a belt and a more narrow grip.

 

[Andrew Dube]

Saturday July 28, 2018

Squat 360×1×3

Bench press 265×1×3

Deadlift 420×1×3

Compressing my deload week into one day so I can start my next cycle on Tuesday. Three weeks out from the contest. Everything moving well tonight.

[Andrew Dube]

Sunday July 29, 2018

Gus and Colin came over for some grip training this morning:

2.5" climber pinch 72 right and 69 left, then 58 for 3×10sec holds

One handed axle DL 145 right 135 left, then 110 for 3×10sec holds

Softball grip (middle finger to center) 100 both hands then 85 for 3×10sec holds

Silver bullet attempts: right 148 for ~10sec, left 124 for ~5sec. Hands were obviously spent at this point as the last time I trained SB I did 3×20sec with these two grippers. Decided to hit some arms with Colin:

Spear press (barbell hammer curl to press) 45×5/5,6/6,7/7

A1 Banded EZ curl 65+band×12×3

A2 ring BW triceps extension ×12×3

Rope curl drop set (with kettlebells) 5 reps each at 32, 26, 22, 18, 14, 10

 

[Andrew Dube]

Tuesday July 31, 2018

A1 log press 180×5×3

A2 grippers filed 10s hold + speed closes, right 138+113×3×3, left 115+84×3×3

B1 pullups +35×4×3

B2 OHP 135×8×3

KB snatch 32kg×30s×6 @ 20rpm

C1 RTO pushups ×18, 16

C2 reverse flyes 15×18×2

D1 Jefferson curl 30×1min×2

D2 toes to bar ×10×2

E1 banded shoulder dislocates ×10×2

E2 t spine rolling/ stretching ×2

F1 wrestler's bridge pullovers 50×20×2

F2 extensor work and wrist stretches×2

[Andrew Dube]

Wednesday August 1, 2018

Axle clean and jerk singles 180, 190, 200, 210, 220 second time hitting comp weight

A1 deadlifts 365×5×3

A2 double slim lever 17×5×3

Banded zercher squats 240+50×3×8 every 2min

B1 log rows 160×15×2

B2 band assisted glute ham ×15×2

Alternating DB curls 40×50×1

Wrist wrench curls 25×20/20×2

 

 

Edited August 2, 2018 by Andrew Dube

[richcottrell]

On 8/1/2018 at 7:25 PM, Andrew Dube said:

 

 

The best part of watching this video is going on behind the lifting.

BTW, I have been meaning to ask about your Wellington Pinch.  Where did you come up with that name?

rich

[Andrew Dube]

2 hours ago, richcottrell said:

The best part of watching this video is going on behind the lifting.

BTW, I have been meaning to ask about your Wellington Pinch.  Where did you come up with that name?

rich

Yes my kids frequently steal the show! I also had to double check that Sascha was wearing pants before posting this. 

As for the Wellington:

Wellington is a brewery in nearby Guelph. We thought it resembled the Wellington boot. Rob was thinking best case scenario we could get some free beer and besides it "sounded sophisticated" and the name stuck. 

[Andrew Dube]

Friday August 3, 2018

A1 bench press (pause last rep) 235×5×3

A2 dragon flags ×8×3

Banded log press 120+50×3×8 every 2min

KB snatch 32kg×30sec×8 @ 20rpm

At this point some friends dropped by with beer so I cracked one but still fit in

Incline DB press 60×15×2

Then pulled out my arm wrestling table for a few matches and messed around with some pronation/ supination drills after they left.

[Andrew Dube]

Saturday August 4, 2018

A1 squats 315×5×3

A2 grippers (20mm) right 137×2+hold×2, third set unable to get a close. Left 113×2+hold×3

Banded axle deadlifts 280+100×3×8 every 2min

Farmers walks 40'+40' 200, 230, 260

Atlas stones (tacky) 250×3×5

Sunday August 5, 2018

Gus, Colin, and Rob came over for some grip training. Going to be pretty lazy today and just say we did some lifts and holds with gold bar, 2" NN, and 2.5" climber pinch. I joined Colin for his August of arms workout today: 3 sets of heavy DB curls and triceps pushdown.

[Andrew Dube]

Tuesday August 7, 2018

Log press 200×3,3,4

A1 pullups +35×5×3

A2 OHP 135×9×3

B1 one arm barbell press 70×5/5×4

B2 sledgehammer swings 16×10/10×4

C1 overhead support and high step in place 45 bar + 14kg bells suspended on bands ×20steps×2

C2 3 way shoulder raises 15×15+15+15, 10+10+10

[Andrew Dube]

Wednesday August 8, 2018

A1 deadlifts 415×3×3

A2 double slim lever 18×3,3,5

Banded zercher squats 240+50×4×7 every 2min

Arm over arm sled pull (standing) 50+40lb child×100', 50×100'

[Andrew Dube]

Friday August 10, 2018

A1 bench press 260×3,3,5

A2 dragon flags (alternate tucking one leg on concentric) ×6×2

Banded log press 120+50×4×7 every 2min

Band assisted ring muscle up ×2,3,3,3,4

B1 one arm DB floor press 80×8×2

B2 banded face pulls ×20×2

[Andrew Dube]

Saturday August 11, 2018

Started by attempting a card year with a 510 zercher support. Got half way through before bailing. Dropped to 410 with a new deck successfully. Video below

Squats 365×3×3 was supposed to be 355

banded axle deadlifts 280+100×4×7 every 2min

atlas stone shoulder + carry 170×~80'×4 (alternate sides)

axle walking lunges 110×20×2

 

 

Edited August 11, 2018 by Andrew Dube

[Andrew Dube]

Sunday August 12, 2018

Gus and my brother Stephan came over. Gus put my left arm to work on the table and I convinced my brother to give me some matches right. He's never arm wrestled before but he's a competitive climber with great holding strength. 

2.5" Climber pinch up to 70 then 58x10s hold x3

2.5" crusher up to 120 left, 140 right

axle holds 110x10s x 3

Monday August 13, 2018

Light indian club swinging, wrist stretching, and finger extensor work with bands. Short handstand practice. I did my first handstand in over a year (due to a pain in my wrist) a few weeks ago at my friends farm and I may start working my handstand again after my contest this weekend.