TRAINING LOG: Robin Knebel

Figure it's time to start posting after snooping around for the last couple of months.  I guess I should introduce myself and give a little background info before I get started.  At least that seams to be the norm around here. 

My name is Robin Knebel.  I have been involved in sports/athletics my entire life, mostly football.  I played football at the University of Oregon (Go Ducks!!!) and signed as a free agent with the Baltimore Ravens after my senior year.  That lasted a very short period of time, and then it was on to real life.  This was all about 6 years ago and I haven't spent much time in the weight room or training since.  Probably only about 6 total months lifting in the last 6 years, and was even really off and on. 

My Highland Games experience is really limited.  I was introduced to them last August and have only competed in two games.  I entered my first games as a "B" and then my second as an "A" and won both competitions.  I really enjoyed everything the highland games has to offer from the competition to the cromraderie betwee competitors.  I have some pretty lofty goals over the next couple years, but I think I will just start with just posting my workouts.  I think that pretty much covers it.  If there is anything I missed, let me know.

I just started lifting again last week and I am not even close to the strength I need to be and have been in the past, but I am willing to put in the work so here go's.

Leg Day 1.12.11

Squat 5x5 w/ 365.  Have never used belts or wraps when squatting and have no intention of starting.  Always ATG!

Front Squat 275x3 275x3 295x3 295x3 315x3 315x3 315x3

Jump Squats with 45 lb Plate 5 sets of 10

Threw some leg extentions, hamstring curls, and calf work in there for good measure. 

Could have gone heavier with my squats, but it's been a while and I want to make sure my form is down before I try and get to crazy.  Feel free to offer suggestions!

Back/Core Day 1.13.11

My least favorite day at the gym, but still necessary.

I use machines and cables for most of my back exercises and don't really record how much weight I use.  I just make sure that my 8th rep is almost impossible.

Face Pulls  4 sets of 8

High Pulls 4x8

Reverse Fly's 4x8

Lat Pull Downs 4x8

Seated Rows 4x8

Shrugs 4x10 w/ 315

Good Mornings 3x10 w/ 185  Lower back and hamstrings were tight after working my legs yesterday, so I really only used these to stretch out tonight.

Abs - I did a variety of a bunch of different ab work.

Forgot to mention my height and weight in my introduction yesterday.  I am 6'6 330lbs.  This is a pretty good weight for me as long as I get my body comp in order.

Oly Day 1.16.11

Haven't done cleans or snatches since college, and have only dead lifted probably 3 times in my life.  Pretty happy with pulling 500lbs my first day deadlifting in 6months and only my 3rd time ever.  Hopefully the video works at the bottom.  Any constructive criticism would be appreciated.

Hang Snatch

3x135, 3x155, 3x185, 3x185, 3x185, 3x185

Hang Cleans

5x185, 5x225, 3x255, 3x275, 3x275

Dead Lift

5x315 3x405 3x455 3x475 1x495 1x500

http://www.youtube.com/watch?v=CdEBZfvSSjc

Chest/Tri's/Shoulders 1.18.11

Didn't have much energy tonight.  I missed a day last week so I didn't take one of my scheduled rest days and I think it really wore me down. My back was really tired from yesterdays workout and I think that kept me from lifting as much as I would have liked to.

Incline 5x5 225

Push Press 5x5 225

Shoulder Press 5x5 205

Cable Fly's 4x8

Skull Crushers/Close Grip 4x8

Also, I was just curious what people thought about about Incline Press vs. Bench Press.  It seems that having a big Incline Press would be more beneficial for the stone's than the bench.  Is this accurate or am I off?

lookin Good Robin! Keep up the good work!

Jay O'Neill

Back Day 1.20.11

Face Pulls 4x8

Reverse Fly's 4x8

Lat Pull Downs 4x8

Variation of Lat Pull Downs 4x8

Seated Rows w/ wide grip 4x8

Shrugs 4x10-15 w/ 315

Did a bunch of ab/core rotational work.

Taking the day off tomorrow.

Chest/Tri's/Shoulder's 1.22.11

DB Incline Press 5x5 w/ 85's, 85's, 85's, 90's, 90's

Push Press 5x5 w/ 225

Cable Fly's 4x8

Cable Tricep Ext. 4x8

If the weather holds up I am gonna try and go out and do some throwing tomorrow.  Weights and Hammers!

Robin, don't get discouraged, dude!  It's early, and you just did three of the most taxing lifts possible.  It's all good, man!  Stay and be positive!

Legs 1.27.11

Missed a couple days in the gym to spend a little time with the family.  I was walking out of the house on Tuesday to go to the gym and my 2 1/2 year old daughter said, "daddy don't leave me".  Didn't make it to the gym that day or the next.

Front Squat 135x?, 225x?, 275x3, 315x3, 335x3, 345x3

Back Squat 225x?, 315x?, 365x3, 405x3, 425x3, 455x2

Jump Squats(Hex bar) 3x10 w/ 225

Chest/Tri's/Shoulders 1.29.11

Incline 135x?, 185x?, 5x5 w/ 225

Push Press 135x?, 185x?, 5x5 w/ 225

Incline Press w/ 25 lb medicine ball. Working on explosion.

Cable Fly's 4x8

Tricep Press down 4x10

The boot blades I ordered from Larry Brock came in today.  These things are heavy duty and are gonna last forever.  Love them.  I got them all attached to my boots and hope to get out tomorrow and practice some hammer throwing depending on the weather.

Legs 2.1.11

Front Squat 135x?, 225x?, 275x5, 315x5, 335x3, 345x3, 355x2

Back Squat 315x5, 365x5, 405x3, 425x3, 445x3, 455x3

Zercher Squat 225x5, 275x5, 315x5

Jump Squat (Hex Bar) 3x10 225

I can feel my strength starting to come back.  Could have done 3 reps on my last set of fronts but my form was suffering so I didn't go for it.  Felt like I could have thrown another 20-30 lbs on my back squat and done a triple.  Felt pretty good.  I have seen a lot of guys doing Zercher squats so I researched them some and decided to give them a try.  They didn't feel that great on the arms but overall I liked the lift.  I think I will try and stick with em.

2.3.11

I am really happy with my progress in the gym over the last couple weeks.  Really feel like I am making some good solid gains in strength and power.

Hang Snatch -Worked up to 200x3

Hang Clean - Worked up to 300x2

Deadlift - Worked up to 545x1.  545 was pretty easy and then I tried 600.  I tried it and missed it 3 times but it was so close!  Next time I think I will have it for sure.

Here is a video of 545: http://www.youtube.com/watch?v=KhDyJcyo7hA

2.6.11

Absolutely had no interest in going to the gym tonight.  I had a stressful weekend at work and some sleepless nights because my daughter was sick.  So, I forced myself to go anyway.  I got to the gym and just wasn't feeling it.  The weight felt heavy and I my core was sore and tired from all of my hammer throws yesterday.  But, I worked through it and had a really good workout.

Front Squat 135x?, 225x5, 275x5, 315x3, 335x3, 345x3, 355x3, 365x2

Squat 315x5, 365x5, 405x5, 455x3, 465x3, 475x3, 485x3, 500x2

Jump Squat w/ Hex bar 3x10 225

2.8.11

Only had about 30 mins to get a workout in so I skipped the gym and went and threw the Braemar and Open Stone.  It was pretty cold and my upper body was pretty beat up from my workout yesterday but it went OK. 

I really need to learn some better technique on my open stone.  I only throw it about 1-2 feet further when I glide or spin than when I just throw it Braemar style. 

Back to the gym tomorrow for some snatches, cleans, and maybe some jumps squats.