TRAINING LOG: Rob Meulenberg
Printed From: Nasgaweb
Category: Nasgaweb Forums
Forum Name: Training Logs
Forum Discription: This forum is for sharing training logs with the community.
URL: http://www.nasgaweb.com/forum/forum_posts.asp?TID=14930
Printed Date: 3/26/26 at 2:23pm
Software Version: Web Wiz Forums 10.11 - http://www.webwizforums.com
Topic: TRAINING LOG: Rob Meulenberg
Posted By: rob meulenberg
Subject: TRAINING LOG: Rob Meulenberg
Date Posted: 12/21/11 at 3:36am
|
Hi all. This is my first online training log in probably 7 years or so. I think it is time. I like this forum; everyone is very helpful and it seems like a real community (not unlike you will find at the games themselevs). I know a handful of the guys posting their training logs here and I would like some accountability in my training as well. Anyway, about me. I have been competing as a pro in strongman since 2007. I have been riddled with injuries since about 2008 which IMO prevent me from ever really putting together a good strongman contest. I have also totaled IPF elite in powerlifting in the 125kg class (and APF elite in the 140kg class). I did my first games way back in 2005 when I lived on the West Coast. I moved back East in 2008. I competed in three games last season, which I would consider my first real season. I met some amazing athletes on the field who have inspired me to focus even more on the games in 2012. I train at a private gym called Silo Barbell in Bangor Maine. We have everything from a monolift, Forza bench, Ivanko kilo set, specialty bars, logs, axles, stones, etc. Since I live in Maine so most of my off-season training will just focus on lifting and not throwing. But I will say up front, I am a lifter who is trying learn how to throw! My basic split is 2 upper movements and 2 lower movements per week. Here is my training from yesterday. 12/20/2011 Warmup: Hip mobility Deadlift (raw): 135x5 225x5 315x2 405x1 495x1 (add belt) *all done with hook grip 585x1 675x1 *added straps last two sets 315x7 (hook grip) -This is the heaviest I have pulled since June. My back has been screwed up so I was pleased. The last set is my effort to try to kill the feeling in thumbs to get used to the hook grip. I can use it for throwing no problems...but holding on to heavy pull with it is still a challenge. Zercher out of pins with SSB (no belt): 155x5 245x4 335x2 425x1 335x4 (arms thrashed) -The 425 was much harder than anticipated. It must be due to the SSB's center of mass differing from a normal bar which changes the lifting leverages considerably. Reverse hypers: 200x15x3 Stability ball abs: 3 sets of 12 -If I can pry the camera out of my wife's hands, I will try to get some video when I can. ------------- www.sportkilt.com |
Replies:
Posted By: C. Smith
Date Posted: 12/21/11 at 3:40am
------------- |
Posted By: AlDargie
Date Posted: 12/21/11 at 3:55am
|
Good to see you at it Rob. Train smart and will see you on the field at Belfast if not sooner. ------------- Dyin' ain't much of a living, boy. - Outlaw Josey Wales |
Posted By: TheJeff696
Date Posted: 12/21/11 at 4:38am
|
Nice Rob! Once he gets his form down we are all screwed! And stops throwing in Converse All Stars ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: C. Smith
Date Posted: 12/21/11 at 5:33am
I swear if I had a nickel for every time I've heard this....I'd be filthy rich. ------------- |
TheJeff696 wrote:Posted By: Sean
Date Posted: 12/21/11 at 6:51am
| Instead of just filthy. |
Posted By: C. Smith
Date Posted: 12/21/11 at 7:03am
|
Exactly. Instant hi-jacking here, gonna be a good log Rob. ------------- |
Posted By: Andy Vincent
Date Posted: 12/21/11 at 10:02am
|
Glad to see you logging Rob! ------------- |
Posted By: TheJeff696
Date Posted: 12/21/11 at 2:06pm
|
Call me Captain Cliche
------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: rob meulenberg
Date Posted: 12/23/11 at 1:25am
|
Jeff, what is wrong with Chucks? :) Craig, I already feel part of the community with a quick thread hi-jack! lol 12/22/2011 Warmup: Hip mobility, TKE Push Press: 135x5 185x5 225x5 *all warmups for work sets 240x4x4 - My push press has always sucked. I have pressed 380 on a log, but my barbell push press has never been strong. I feel very uncomfortable in the rack position. Time to remedy this. The work sets felt easy. Not to get all "bro" on you all, but I got a crazy pump from the working sets. Incline bench press: 135x5 225x5 275x5 315x3 (grrr...missed 2 reps) 315x5 (got a spot and lift-off so ensure I made all the reps) -I was planning to go heavier, but the shoulder pump really limited me. It was insane. Pullups: BWTx5x4 Face pulls: doubled mini band x 20 x 3 Windmills: 45x10x3 |
Posted By: rob meulenberg
Date Posted: 12/24/11 at 1:30pm
|
12/24/2011 Warmup: Hip mobility, TKE Box squats (raw): 145x5 235x3 325x2 (add belt) 325x2 (add choked blue bands) 415x2x8 with choked blues (90 seconds rest) -Hips very tight this morning. Speed felt great. Got heart rate over 160 after set 8. Returned below 120 in about 2 minutes. Conditioning needs to get better. Medley work: 225# keg for 80' walk with a load over 56" yoke 200# sandbag for 80' with load @56" followed by 225# keg 80' with load @56" -The second set made me work. Sandbag was too easy, but keg felt surprisingly hard. Will add a third leg in next week. Sled drags: 200# for 80' 300# for 80' 400# for 80' -Quad were trashed after this. Again, a bit too easy for me though so I need to bump the weight up. Reverse hypers: 200x12x3 -Overall, a good workout. I forgot to hit my abs, but otherwise, I was pleased with the workload. I would have liked to do the speed work at a faster pace, but my training partner is taller and does a lot less weight than me so we spend the off time switching the weight and height on the monolift. |
Posted By: rob meulenberg
Date Posted: 12/27/11 at 2:30pm
|
12/27/2011 Warmup: Rotator cuff, hip mobility 12" Log: 90x5 (log is 90# empty) 180x3 230x3 270x3x5 (75 seconds rest between sets) -My legs were still wobbly from Saturday's workout which made these sets hard. I have been trying to learn how to power jerk ever since the Olympia strongman when I finished 2nd to last in the log...and everyone was jerking like a champ. I need to be consistently pressing 380# or so on the log. Barbell Clean and Press (one clean): 135x5 225x3 275x5 305x0 (miss clean) -I am very happy with this. I get about 10# per rep...so I should be well over a 300# strict press. My PR all time is 315x3 (no clean) but that was over 3 years ago so this is the strongest my press has been in awhile. Looking at the video, I just missed the 305#; I was just not getting under it at all. I have not done cleans in awhile (well, not barbell cleans). I feel like I have lost a lot of explosiveness so I am hoping to adjust to some movement that may help me regain this... Tate press: 75x10x3 Tricep pushdown with choked green band: 3 sets of 20 -A good workout. I ran out of time for abs; will hit them tomorrow. I have some video. I will try to post it after this post. |
Posted By: rob meulenberg
Date Posted: 12/27/11 at 2:37pm
Posted By: Andy Vincent
Date Posted: 12/27/11 at 3:04pm
|
Looking strong man! Interesting pressing technique on the barbell presses, I've never seen anyone look up through the whole movement. It obviously works for you though! Mustache? ------------- |
Posted By: rob meulenberg
Date Posted: 12/27/11 at 11:24pm
Thanks Andy! This is part of the reason I am taking video...I never knew I did it that bad! It is always a problem at contests. Dione or whomever is always saying "head through". If I keep reinforcing it in training, it gets harder to correct at contests. I think part of the reason I do that so badly on the BB presses is because I lean way back like the old time pressers.
You know it. It is winter break here and instead of my typical beard I grow at this time, I want a bad-ass mustache. Next time you see me hopefully you think I am Sam Elliott. |
Posted By: C. Smith
Date Posted: 12/28/11 at 12:38am
|
I think another thing that doesn't allow you to realize is how high up you're actually starting your press. You're at like nose height or higher when you are actually starting your presses. Not sure if that's on purpose or just a lack of flexibility, but it's definitely a ROM shortener. Assuming it's the latter, you'll need that flexibility for the games so you might want to put some focus there. I've been working on it personally for like the last year. The oly press is cool, and is making a comeback imo. Oly press positions for those that don't know:  ------------- |
Posted By: rob meulenberg
Date Posted: 12/28/11 at 1:57am
|
You are totally right Craig. I really didn't notice my starting point until I looked at the video. I had not videoed myself in a long time and this shows why you should. I think it is a mix of flexibility issues as well as being so bent back. When I am doing my reps, I feel the bar hit my neck so I think "good rep". In reality, they are good reps (for what I am doing), but I could be doing my self a better service my making sure I am looking forward and getting the flexibility back so I can touch my chest/clavicles. Thanks for the input! Yet another thing to work on going forward... |
Posted By: rob meulenberg
Date Posted: 12/28/11 at 1:19pm
|
12/28/2011 Warmup: TKE, Back extensions Deadlift (raw): 135x5 225x3 315x3 405x2 495x1 (add belt) *again, all these sets with hook grip 585x1 635x1 675x1 725x1 *used straps on these sets -Pulls felt great. Had a little more in me. This is the best my DL has felt in some time. Good to be moving in the right direction. I did not do another heavy movement as I am feeling a bit beat up so I did accessory work after this. Reverse hypers: 200x12x3 Seated leg curls with choked green band: 3 sets of 20 Ab rolls with stability ball: 3 sets of 10 -Finished off with PVC rolling on quads for max effort pain. Good workout. |
Posted By: rob meulenberg
Date Posted: 12/28/11 at 1:22pm
Posted By: Hapy
Date Posted: 12/28/11 at 3:58pm
|
looks like you might have a little more in you Rob - awesome pulls. ------------- Real Men Wear Purple Tinky Winky Throw Far! http://www.facebook.com/CVTSA" rel="nofollow - Central Vermont Strength Association |
Posted By: C. Smith
Date Posted: 12/29/11 at 12:28am
|
Big Pull.
------------- |
Posted By: rob meulenberg
Date Posted: 12/29/11 at 6:52am
| Thanks Hapy and Craig! |
Posted By: ATost
Date Posted: 12/29/11 at 2:05pm
|
Wow Rob looking strong!
------------- "Stand in your own space and know you are there." |
Posted By: rob meulenberg
Date Posted: 12/30/11 at 2:35am
|
Thanks Alison! 12/29/2011 Geez, a bit fried tonight. Been hitting it very hard and I needed a break. Plan was to hit some push presses and do some throws. Also wanted to get home to watch FSU beat Notre Dame (FSU alum). Warmup: Some rotator cuff, stretching Push Press: barx5 95x5 135x5 185x3 225x3 *all these sets needed to try to warmup the shoulder for full flexibility. 275x8 -I have some video of these I will post next. Immediately, I notice a few things. 1) My grip is preetty wide when compared to other push press videos (see, for example, Andy V's recent awesome video). I did this so I could get the bar to touch my clavicles. I still had some difficulties. I need to improve this still. 2) I am STILL LOOKING UP! It feels like I am getting my head all the way through. Although this was better than my Olympic press video, I still need to work on getting the head through. Standing throws: Took about 5 throws with a 16# rock in 15 degree weather. Awesome conditions! I would have kept going but I launched the stone into a creek and was not venturing in there is the dark. Will dig it out on Saturday. Best throw about 40'. LWFD (one turn): Took about 10 throws before my homemade weight broke. Was very cold, but I actually felt good. I hit one ~63', which believe it or not would be a games PR. I have some crappy video of these (too dark) that I will post. |
Posted By: rob meulenberg
Date Posted: 12/30/11 at 2:38am
|
275x8 - Also, never noticed my legs are so wide. I can't believe it has taken me so long to start video taping myself again!!! |
Posted By: rob meulenberg
Date Posted: 12/30/11 at 2:42am
|
This is my first ever throw video to post. I am sorry about the crappy quality. It was dark out. I know my form leaves a lot to be desired, so please be gentle. :) It is not so easy to throw in the cold when you have crappy form to start with!!! |
Posted By: rob meulenberg
Date Posted: 1/01/12 at 8:44am
|
12/31/2011 Warmup: Hip mobility Box squats (raw): 145x5 235x3 325x2 (add belt) 415x2 435x2x6 with choked blues (60 seconds rest) -HR ~150 after sets. Felt very explosive. Taking it a little easy on Thursday really helped. Atlas Stones on 48" platform: 200x1 245x4 315x1 -1st days doing stones since bicep tear in Sept. Felt good...still feels hard to attack them. Medley: 200# sandbag, 225# keg, 250# keg all 80' with load over 56" yoke -Wow, this was fricking brutal. Holy hell. I had to drop the keg and re-pick at the 40' mark on the last leg with the 250 keg. Good conditioning. Leg were wobbly as hell. Sled drags: 200# for 80' 300# for 80' 500# for 80' -Brutal sled drags. I had to lower the weight by 50# at the 40' mark for the last set. My lungs were burning after this. *Overall, a tremendous workout. Finished off with some foam rolling on the quads and going over to the creek to dig out my open stone. If the snow continues to hold off, perhaps I can throw a bit next week. |
Posted By: rob meulenberg
Date Posted: 1/04/12 at 2:24am
|
Really fried today. Took an easy day. 1/3/2012 Warmups: foam rolling, rotator cuff Bench press: 135x10 *add doubled minis to each side 185x3x8 *change grip width every two sets; 60 seconds rest between sets -I am thinking about doing a powerlifting meet in NH in March so I want to start benching again. Dips: BWT for 3 sets of 5 -I was actually excited about this. Ever since I separated both ac joints, I have not been able to do dips, especially at my current bodyweight of ~290#. Overhead tricep extensions: 95x10x3 Ab twists on GHR: 3 sets of 5 -Done. Easy quick workout. The plan is for some heavy squats tonight. |
Posted By: rob meulenberg
Date Posted: 1/09/12 at 2:47pm
|
Wow, this board has a lot of active loggers. Take a deload week and you are almost on the 3rd page. lol I was feeling fried so I scrapped my training last week and just ate and got fat. Got back in the gym on Saturday. 1/7/2012 *No warmup today. No reason...just laziness. Box squats (raw): 145x5 235x5 325x3 (add belt) 415x2 455x2x6 with choked blues *90 seconds rest -Squats felt snappy. Rest did me good. HR got up to ~150-155. Frame carry: 140x40' 320x40' 500x40' 600x40' -All felt easy. First time I have done any heavy Farmers or frame since the summer. Bicep felt okay. Medley: 200# sandbag, 225# keg, 250# keg all 80' with load over 56" yoke -Same as last week's medley. This was just plain hard. Stopped at the 40' mark again for the 3rd leg. I need to push my mental toughness better on this medley. *No sled drag today. Got caught up BSing with friends. 1/9/2012 Warmup: hip mobility 12" Log: 90x5 140x5 180x3 230x2 270x1 320x1 370xmiss 370x1 -Hell yes! My log is coming back. My PR is 380 at the 2009 America's Strongest Man contest. But I missed 360 at this year's Olympia in September. So to hit 370 right now is awesome! I felt I had some more in the tank. Wish I did not forget the camera so i could have seen it. I am very excited. Bench press: 135x5 185x3 225x3 *add doubled minis to each side 205x3x8 *change grip width every three sets; 60 seconds rest between sets -Good and snappy, although my left bicep hurt a bit on the sets. Not good as that is the one I tore back in August. *Finished off with some back work. |
Posted By: Andy Vincent
Date Posted: 1/10/12 at 2:34am
Biggest problem I see is you're throwing with the wrong hand.  ------------- |
Posted By: rob meulenberg
Date Posted: 1/10/12 at 3:35am
I'll try to work on that left-handed problem!  |
Posted By: rob meulenberg
Date Posted: 1/11/12 at 1:05pm
|
1/10/2012 Warmups: TKE, stretching Squat (raw): 145x5 235x5 325x3 415x3 505x2 555x2 600x2 -These felt pretty good. I definitely had more reps in me. I feel like I could be around 700 raw right now. I may try another one next week - we'll see. This puts me in good shape for the single ply meet in March if I decide to compete. SSB GM: 155x5 205x5 245x5x3 -Damn, I was smoked after this. -Did some stretching and abs to finish. Overall I felt good. Got some video of the squats I will post next. ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 1/11/12 at 1:07pm
|
------------- www.sportkilt.com |
Posted By: Andy Vincent
Date Posted: 1/11/12 at 5:15pm
|
Real strong. ------------- |
Posted By: 70theelder
Date Posted: 1/12/12 at 6:09am
|
Strong lifts. One question, why are you backing out of the Monolift? I got one so I do not have to. ------------- Three sets of twenty ought to make you feel strong. |
Posted By: C. Smith
Date Posted: 1/12/12 at 6:17am
|
God intended for squats to be walked out.
------------- |
Posted By: jsully
Date Posted: 1/12/12 at 6:33am
qft
|
Posted By: jsully
Date Posted: 1/12/12 at 6:33am
|
huge squat, incredible strength
how bad was the bicep tear in september? full detachment & surgery or partial?
HUGE log press.. very impressive
|
Posted By: 70theelder
Date Posted: 1/12/12 at 2:46pm
|
My God said he thought it would be OK if I just stood up with the weight and let the magic power of the Monolift do its thing. Something about being decrepit. ------------- Three sets of twenty ought to make you feel strong. |
Posted By: rob meulenberg
Date Posted: 1/13/12 at 1:08am
|
Mike: The reason I was walking the squats out was because I am planning on doing a single ply meet in March so I have to get used to it but my training partners wanted to use the monolift. Hence the walkout. I use the mono as intended when I do my box squats with bands. Thank you for the compliment...means a lot coming from you. Jake: Thanks! The bicep tear was not a detachment. It is the oddest type of tear I have ever had though; high up, like where the bicep inserts to the pec or delt (I don't really know my anatomy too well!). Anyway, I tore it a few weeks out from the Olympia but the trip was paid for already so I went anyway and then re-tore it on the overhead medley. ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 1/13/12 at 1:19am
|
1/12/12 Axle Clean (one clean) and Strict Press: 125x10 175x5 215x3 265x2 *continental clean 285x1 *continental clean -I have really been trying to work on my flexibility and my pressing form. I have some video I will post when I get home from work. I know this will not count on the whiteboard as I used an axle, I am pleased with 285 for one. I actually missed one rep; it got out in front of me. But compared to my previous pressing video where I was leaning way back and not bringing the bar back to my shoulders, this should be a much better athletic movement. I need to correct my head being way back, but one thing at a time. I can definitely see where my shortened ROM due to flexibility issues was letting me cheat; thanks Craig! 2-Board Press (raw): *started off no boards 135x10 225x5 315x3 365x3 405x2 *add boards 455x1 475xMISS -I actually felt pretty good considering I have not benched heavy since May. Back when I was powerlifting "full time", I was maybe going low 400s on the 2-board press, so I think this is a good start. Incline tate press: 45x12x3 *Finished off with some face pulls and pulldown abs. Then some quad foam rolling. Nice workout. ------------- www.sportkilt.com |
Posted By: C. Smith
Date Posted: 1/13/12 at 2:21am
|
(Oh, and tell your camera man when filming squats that he's in about the worst possible place (above and behind) for depth on video!) ------------- |
Posted By: 70theelder
Date Posted: 1/13/12 at 11:25am
|
Understood. Great lifting. ------------- Three sets of twenty ought to make you feel strong. |
Posted By: rob meulenberg
Date Posted: 1/14/12 at 11:42am
|
------------- www.sportkilt.com |
Posted By: C. Smith
Date Posted: 1/14/12 at 12:31pm
|
Much better on the presses with the bar on the clavicle. Strong pressing all around!
------------- |
Posted By: rob meulenberg
Date Posted: 1/15/12 at 11:50pm
|
1/14/12 *Went down to Augusta for a strongman training day 12" Log (strict): bunch of warmups 280x5 300x2 310x1 -Not bad for 3rd pressing day this week! Incline Log: bunch of warmups 230x8 260x10 Car DL (approx. weight in hands): 550x5 590x5 630x5 -All very easy. Atlas Stones: warmup on light stones 215 on 60", 235 on 56",250 on 52", 280 on 48", 315 on 44" series 350x1 on 44" platform -Very light series I know, but it felt good. Need to keep testing the bicep. ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 1/18/12 at 12:56am
|
1/17/2012 *Holy hell was I beat up last night. I threw it down for four heavy workouts last week and I am feeling it this week! I took off Monday's workout and just did stretching and foam rolling. Tuesday's workout was going to be more of the same, but then I decided to squat, and once I get started... Back squat (raw): bar x a bunch 145x5 235x3 325x3 415x3 375x16 -Well, my idiotic way of thinking is if I am sore, then I will train lighter...but that does not mean less reps! I pussed out on the 20 repper - I wanted 20, but when I got to 16 my cardio was giving out and my low back felt like it was going to explode. I will post a video of it up after work. Deadlift (raw): *All done double overhand (no hook grip) to work grip 135x5 225x2 315x1 405x1 455x1 475x1 -I was pleased with this. For someone that competes "professionally" in strongman, my grip blows something major. It may be due to the fact that I weigh 290 pounds, but my hands think they should be attached to a frame of someone who weighs 190 pounds. Whatever the reason, my grip sucks but I am always working to improve it. Rolling thunder: *all sets done with each hand 95x2 140x1 150x1 165xMISS 155xMISS 140x4 -See my grip is horrible. Embarrassing, but usually the rolling thunder is for many people.  *Finished off with some ab rolling with stability ball. Good workout for going in feeling like junk. ------------- www.sportkilt.com |
Posted By: 70theelder
Date Posted: 1/18/12 at 1:13am
|
I always try to go as heavy as possible with a double over grip on my deadlift workouts. Seems to get the workout started out on the right foot. Great lifting. ------------- Three sets of twenty ought to make you feel strong. |
Posted By: thegnome
Date Posted: 1/18/12 at 2:52am
|
Can you tape the next time you do the incline log? Been trying to do this and just want to see if I am doing it right. I'm more or less just setting a squat rack up with the pins as close toeven with my chest as I can. It seems awkward but gets the job done. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: rob meulenberg
Date Posted: 1/18/12 at 11:49am
|
The squats from last night. Please forgive the smurf look. I was not planning on wearing my Rehband pants but when I got to the gym, my overall body soreness told me to wear them! ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 1/18/12 at 11:53am
|
Mike: Thanks! Also, how heavy can you get on your DOH deadlifts? I know some good grip guys in strongman can do 600 which I think is awesome. I was told way back when I started powerlifting that 500+ is a good mark. Crazy grip guys can do that much with an axle but they are freaks. Andrew: Sure thing. But just to give you a heads up, I typically do them where I clean them form the floor. ------------- www.sportkilt.com |
Posted By: thegnome
Date Posted: 1/18/12 at 1:13pm
|
Thanks I would like to see that.
And tra la la la la la....hey at least you would be Power Smurf, could be worse. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: rob meulenberg
Date Posted: 1/21/12 at 6:47am
|
1/21/12 Strongman training day Warmup: stretching Box Squats: warmed up with choked blue to 315 405x2x2 -Shut it down here. My left hip was hurting a bit. I have been slacking a bit on my mobility work so I need to step it back up. I was also walking these out so that could have caused some fare-ups. Farmers pick: 220x3 270x1 310x1 360x1 380x1 -We did these because one of my training partners is doing a NAS show next month with a max farmers pick. I was stoked with my numbers. I know this is not much for most pros, but my grip and farmers has always sucked. I know I cannot walk with this much weight yet, but it is a start. Seated arm over arm sled pull: 200x40 300x40' 450x40' 570x40' -These felt pretty good. Again, my training partner has these in a show next month. My grip did not really begin to hurt until the last set. You know, that pain where all your fingers feel like the are broken. I know Andy V. knows what I am talking about. *Overall, a decent workout. I would have liked to do some more, but we ran out of time. I have some video of our group that I will post up later. I will be out of town for work in New York starting tomorrow, so I have a forced deload, but I will bring my foam roller and really try to do some active rehabbing. ------------- www.sportkilt.com |
Posted By: 70theelder
Date Posted: 1/21/12 at 1:21pm
|
I am kinda hit or miss with 525. That is the mark I shoot for when I do these since I use 100# plates + 315 + 2-5 # collars. Sometimes it goes, sometimes gravity wins. BTW Hefty Smurf is also very strong. ------------- Three sets of twenty ought to make you feel strong. |
Posted By: Andy Vincent
Date Posted: 1/22/12 at 2:01am
Training looks good Rob. I know exactly what you're talking about, and it's awful.  ------------- |
Posted By: rob meulenberg
Date Posted: 1/24/12 at 7:43am
|
Training from last Saturday. ------------- www.sportkilt.com |
Posted By: Andy Vincent
Date Posted: 1/24/12 at 11:51am
|
I hate arm-over-arm events with a passion. Cool gym. ------------- |
Posted By: grasshopper
Date Posted: 1/24/12 at 12:04pm
|
You are awesome. I feel like such a noob watching your lifts. ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: TheJeff696
Date Posted: 1/24/12 at 1:14pm
+1 I am a noob ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: rob meulenberg
Date Posted: 1/25/12 at 6:18am
|
Thanks guys! Oh and Tony and Jeff...if you feel like a noob when you watch me lift, then think how I feel when I watch you throw! ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 1/31/12 at 2:16am
|
Oh, how I hate a forced week of deload. On Saturday, we held our first
powerlifting competition at our gym (Silo Barbell). It was pretty
awesome. Gave out cash prizes; a lot of spectators. A good day. 1/30/2012 Warmup: Hip mobility, rotator cuff Bench press: 135 for a bunch 225x5 275x5 315x5 365x5 375x5 *Pretty pleased. Ever feel like you take a week of from the gym yet you feel like you have missed 10 weeks? That is how I felt last night so this was good work. Overhead tricep extension: 135x10x4 Incline tate press: 45x10x3 Dips: 2 sets of 8 -I was thrashed after this. Nice workout and I know my tris will be smoked. I am ashamed to admit it, but I did a couple sets of DB curls after this, but let's keep that on the down-low. ------------- www.sportkilt.com |
Posted By: 70theelder
Date Posted: 1/31/12 at 2:30am
|
This is the second log that I have read this morning in which the athlete has done curls. I must not have gotten the memo. Lol ------------- Three sets of twenty ought to make you feel strong. |
Posted By: Andy Vincent
Date Posted: 2/01/12 at 3:54am
|
Mike, you should read Dan McKim's log. He devotes half a workout to biceps, and by doing so has legitimized curling for the highland games athlete. No more shall we shamefully curl in dark corners! No more must we call them "caber curls" to hide that we simply want sweet pipes! Come out into the light and curl proudly, brothers! Curl proudly. ------------- |
Posted By: 70theelder
Date Posted: 2/01/12 at 4:23am
|
I stand corrected. Do I have to look in the mirror? ------------- Three sets of twenty ought to make you feel strong. |
Posted By: jsully
Date Posted: 2/01/12 at 4:41am
| after straining my bicep throwing weights 4 weeks ago.. I've added them back into my training as well.. lol |
Posted By: rob meulenberg
Date Posted: 2/02/12 at 12:51am
|
2/1/2012 Warmup: Hip mobility Raw Deadlift standing on 2" box against green bands (150# at top): 135x3 225x3 315x1 *add belt 405x1 *all hook grip to here 495x1 *over/under grip from here 545x1 585x1 635x1 -I was happy to hang onto that much "weight" at the top (780-ish with the bands). I am sure of the weight added due to bands because I measured it before I trained. Front squats: 135x3 225x3 315x1 *add belt 405x1 455x1 315x3 -Hardly ever do these so I was pleasantly surprised. Have another week of these next week so I hope I remember my camera to see if I can make my front squat on the whiteboard. For Craig or other FS gurus, I nearly choked myself out on the 405 and 455...I take it that this is normal? Blue band pullthroughs: 3 sets of 15 *Done. Good workout. Some presses tonight. ------------- www.sportkilt.com |
Posted By: C. Smith
Date Posted: 2/02/12 at 12:54am
|
Totally normal. ------------- |
Posted By: rob meulenberg
Date Posted: 2/03/12 at 1:19am
|
2/2/12 Warmup: Hip mobility Strict Press: 135x5 185x3 225x3 275x3 (1 strict) 300xMISS 290x1 -My press is really coming along. I have turned my form around completely; getting the bar to my clavicles and overall just having much cleaner form. I really see where Craig was saying the full ROM on the press will translate to the throws; I really feel like this will help my puts a lot. I have some video I will upload later. No leg drive whatsoever, but we will see if Craig "The Evil Soviet Judge" Smith says I bent my back too much. I don't think I did, but we will see! :) Incline Log: 90x10 150x8 200x8 250x5 300x9 -Got video of this too per Andrew's request. Felt good, but I was smoked from the presses and cooked after this. Pullups: BWx5 1 chain (20#) draped around shoulder x 3 2 chain (40#) draped around shoulder x almost 1 BWx7 Face pulls: Mini band x 15 x3 *Done. Good workout. Will try to get the video up tonight. ------------- www.sportkilt.com |
Posted By: C. Smith
Date Posted: 2/03/12 at 2:05am
|
hahaha, back bend is cool with me, olympic press away if you can! ------------- |
Posted By: Andy Vincent
Date Posted: 2/03/12 at 2:52am
Bonus points if you do it in one of those early 70's singlets  ------------- |
Posted By: rob meulenberg
Date Posted: 2/03/12 at 9:20am
|
Haha, Andy! If I had that singlet, hell, I rock it in the gym. Here is last night's video: http://youtu.be/e_kT-ZZZ-7w" rel="nofollow - ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 2/04/12 at 6:04am
|
2/4/2012 Warmup: Hip mobility Box Squat: 135x5 225x3 315x2 405x2 455x2x10 (60 sec rest) -No contrast today. Felt real fast and snappy. HR was up to over 160 after the sets Frame carry: 320x80' 420x80' 500x80' 600x40' 650x40' -Again, nothing too impressive compared to pro standards, but I feel like if I can keep steadily improving in this, then maybe, just maybe, I can maybe not get the guaranteed 1 point on the grip event at my next contest. Sled drags (from hell): Easy x 80' Medium x 80' Hard x 80' Insane x 80' -Most work I have put in on sled drags in a long time. Felt awesome and horrible at the same time. I am still a bit woozy from them. *Really good workout. ------------- www.sportkilt.com |
Posted By: thegnome
Date Posted: 2/04/12 at 1:02pm
|
Thanks for posting the Incline Log vid, that definately looks like a better way to do it. ------------- Andrew G Vada a bordo CAZZO!!!! |
Posted By: rob meulenberg
Date Posted: 2/08/12 at 12:28am
|
*Been sick as hell last couple days. Moved Monday's workout to Tuesday but was very tired going in. 2/7/12 Warmup: Hip mobility, rotators Bench press: 135x5 185x5 225x5 275x5 315x3 365x1 405x1 435x1 (PR) 455xMISS 445xMISS -Ahhhhhh! I just missed those last two attempts. I have some video and depending on how I edit it, you will see how pissed I was (IOW, don't let your kids listen). Overall, I can't be too unhappy with a 435 PR after only my 2nd bench session since May. Overhead tricep extension: 95x10x3 -Already thrashed. Being sick saps the energy right outta ya! Tricep pushdowns: 1 set of 25 2 sets of 20 Face pulls: 2 sets of 15 with doubled mini -Decent workout. Hopefully I have enough energy to pull tonight. Will post video later. ------------- www.sportkilt.com |
Posted By: C. Smith
Date Posted: 2/08/12 at 1:04am
|
Nice PR!
------------- |
Posted By: rob meulenberg
Date Posted: 2/08/12 at 8:52am
|
Thanks Craig! here is the video. Some mildly offensive language...I cut most of the good stuff out. :) ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 2/09/12 at 5:40am
|
2/8/12 *no warmup today (short on time)* Raw Deadlift standing on 2" box against green bands (150# at top): 135x3 225x2 315x1 405x1 *hook grip all these 495x1 *went mixed grip; add belt 595x1 645x1 (PR) -These felt awesome considering I have been sick as s@#t the last few days. Not only is this a PR for this movement...I have never pulled 645 standing on a 2" box WITHOUT the bands, so I am getting stronger. Just about 800 in hands at top and I held onto it!! Front squats: 135x3 225x3 315x1 405x1 455x1 505x1 -More power to you FS guys. Holy hell I thought I was going to die on the 455 set. I nearly blacked out. So I was disappointed in myself on the 505 set as I adjusted the weight to make it more accommodating for me and I nearly lost it. I have some video to post later and you will see this. I definitely think I will continually add these into the rotation. *Finished off with some leg band curls and reverse hypers. Tried some assisted GHR, but they are still hard to do (I have torn both hammies multiple times). I know the video will look like I could have gone heavier on both of the movements, but I was happy considering the state I was in. ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 2/10/12 at 4:34am
|
------------- www.sportkilt.com |
Posted By: grasshopper
Date Posted: 2/10/12 at 5:39am
|
Wow...... ------------- "Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein) |
Posted By: TheJeff696
Date Posted: 2/10/12 at 5:52am
|
So tastey ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: C. Smith
Date Posted: 2/10/12 at 6:13am
|
Marvelous front squat. Get some oly shoes, they'll change your life. ------------- |
Posted By: vonguinness
Date Posted: 2/10/12 at 6:58am
true story. you made that look easy. nice work. ------------- jammin on the one. |
Posted By: rob meulenberg
Date Posted: 2/11/12 at 3:06am
|
Thanks guys. Yes, Craig, I know I should own Olympic shoes. I am surprised in my years of strongman I never got them for presses, but I didn't. I tried powerlifting shoes for my (back) squats years ago and didn't like them, so I never considered getting oly shoes when I started strongman. It may be a purchase I need to make...hell it could help my pressing too. ------------- www.sportkilt.com |
Posted By: 70theelder
Date Posted: 2/11/12 at 4:24am
|
Check eBay for oly shoes. I got a pair of new Nike romeleos for $100 a while back. ------------- Three sets of twenty ought to make you feel strong. |
Posted By: rob meulenberg
Date Posted: 2/14/12 at 1:22am
|
*Caught some zombie ass flu or something. Been KO'ed since Thursday. Last night back in it... 2/13/12 12" Log: 90x5 140x5 180x3 220x3x8 *60 sec rest -Felt good to get on the log again. Bench press: 135x6 185x6 225x6 275x5 290x6x4 -Reps felt good. Right arm a little achy for some reason. Maybe the sickness making its final pass through me? *Finished with tri pushdowns and abs on GHR with twist. Felt good to get back in gym. ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 2/15/12 at 8:47am
|
2/14/12 Warmup: TKE, hip mobility Chain suspended good mornings with SSB: 155x3 245x3 335x2 425x1 475xMISS *out of position 475x1 -I forgot to measure the height, but they were fairly low (~38-40"). I also tried to keep my form fairly strict. This movement is notoriously evil with the SSB. Dimel DL: 135x10 185x10 135x20x3 -I know real light, but I was honestly going for blood flow. My whole lower body was very tight today. Pulldown abs: 3 sets of 10 fairly heavy *Average workout. ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 2/17/12 at 4:50am
|
2/16/12 *Skipped warmup as one of the guys was already warming up on bench so I jumped in with him Bench press with doubled minis: 135x3 155x3x3 175x3x3 185x3x3 205x3 Strict press with 12" log: 180x5 230x3 280x3 300x1 315x1 Medley: 200# sandbag x 80' followed by 235 keg for 80' *Started some back work, but training partner had a medley coming up at a contest so I offered to do it with him. Pretty easy but it was work for him. Finished off with some more sandbag carries. Nice workout. ------------- www.sportkilt.com |
Posted By: Andy Vincent
Date Posted: 2/17/12 at 12:07pm
|
Big strict press Rob! ------------- |
Posted By: rob meulenberg
Date Posted: 2/18/12 at 1:24pm
|
Thanks Andy! Today, I went down to Augusta to judge at a small NAS contest. I also used it as a training day and did the events. Incline Log: 90x5 180x5 250x21 -Holy reps! Not done that many reps in a long time! Car Deadlift: ~600 in hands for an easy 11 -Shut it down as I was still feeling winded from the log! Seated arm over arm pull: ~600 sled for ~30' Max Farmers pick: 290x1 320x1 370x1 390x1 (PR) Atlas Stones: 215 on 60", 235 on 56",250 on 52", 280 on 48", 315 on 44" series in ~18 sec *Stones felt great! Very light, but the fist time since my bicep injury I have "let go" on the stones. Overall, a very fun day hanging out with good people. ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 2/19/12 at 3:32am
|
Got a chance to throw stones a little this morning with some video. Took about 15 throws (5 standing; 10 open). I hit a PR with a 16# (best in competition is 42' and some change; hit ~43' this morning). Today's was done standing so that is good, but otherwise everything else kind of sucked. I have NEVER tried to use an approach before, other than the "drunken shuffle". So the video I post will be my first attempt EVER with a MSA so I know I suck. I was averaging about 40' with the MSA but I kept falling to my right. I know am probably trying to rush things too much (among other thing), but other than watching an assload of videos, I have no real idea of what i am doing. Any comments are appreciated. Hints, pointers and/or drills too are welcome! ------------- www.sportkilt.com |
Posted By: TheJeff696
Date Posted: 2/19/12 at 4:50am
|
Rob it looks better than you think! On delivery you need to block with your right side. By block, I mean really force your momentum to hit a wall using your right side as the wall. Not just your leg but your core and shoulder too. Push through the wall with your left arm but don't collapse and you might stop falling off to your right and throw farther! ------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: Sean
Date Posted: 2/19/12 at 7:08am
|
I love the strict press Rob. The whole "Pushing your head through is for fags" approach kills me :) Looking rock solid everywhere, man. Ditto Craig on the olifting shoes.
|
Posted By: rob meulenberg
Date Posted: 2/21/12 at 12:15am
|
Thanks guys. Sean, pair of oly shoes ordered! Should be here by Thursday...perhaps in time for overheads that night! Jeff, any tips on blocking? I know you probably do not think about it now as you have taken thousands and thousands of throws in your life, but in the beginning, are there mental cues? Meaning should I be consciously telling myself "at this point...block". Does that make sense? I can see exactly what you are saying when I review my video. ------------- www.sportkilt.com |
Posted By: Andy Vincent
Date Posted: 2/21/12 at 12:52am
|
Rob, give this a read if you haven't already: http://thedriftalifta.blogspot.com/2011/11/article-open-stone-technical-break-down.html" rel="nofollow - http://thedriftalifta.blogspot.com/2011/11/article-open-stone-technical-break-down.html As for feeling the block, I'd try not reversing your feet until you have to. The feet reverse because you're throwing the hip of your dominant side (your left, since you do everything backwards) forward so hard you have to bring the foot with it to keep from stepping over the trig. In fact, practice doing just that: pushing so hard with the right leg & hip that you step over the trig. These are called step over drills. Once you know how that feels, then add the reverse but continue stepping over the trig, just with your right foot now as you rotate around. For examples, watch stone practice videos from me or Matt. I purposely made myself foul throws in practice to make sure I was really firing the hip and finishing out over the trig...pushing the stone out, instead of up. Make sense? Also, slow down, especially on your entry. You're plenty strong to be a big stone thrower, so give yourself opportunity to hit the right positions so you can apply that strength to the stone. Be smooth and under control, and learn what the "right" way feels like. When you do it right, far happens. ------------- |
Posted By: rob meulenberg
Date Posted: 2/21/12 at 2:59am
|
Andy, that was very helpful. And Matt's article is awesome and I will be reading it again and again for pointers. I noticed that you "foul" during practice but never asked why. I am going to work on what you said. I notice I even reverse too quickly from the stand so I have a lot to work on. ------------- www.sportkilt.com |
Posted By: Andy Vincent
Date Posted: 2/21/12 at 3:18am
Fixed it, sorry. Like I said, I've been guilty of reversing too fast too, and is a problem I'm still working to correct. ------------- |
Posted By: TheJeff696
Date Posted: 2/21/12 at 5:01am
|
Yeah, +1 on what Andy said. I just remembered trying to finish like a big statue. My hand out, chest and head up and not falling away. Best I way I can put it online ahah
------------- Jeff Kaste "I think there's a Squatch in these woods..." |
Posted By: rob meulenberg
Date Posted: 2/22/12 at 1:21am
|
2/21/12 Box Squats: 145x5 255x1 345x1 475x1 565x1 565x1 with 110# of chains 615x1 with 140# of chains Romanian Deadlift: 215x5 395x5 445x5 Landmines: 3 sets of 10 (each side) Back extension: 2 sets of 20 *Good workout. ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 2/22/12 at 10:53pm
|
The university where I teach had an intramural track meet last night and one of my buddies from the games asked me if I wanted to throw shot. Never had touched a shot in my life, but I said of course. Only threw from the stand, as I did not want to try to adapt to the circular throwing area and trig. I throw 44' and some change. I had fun. Wish I could have done some more throwing. Here is video from the squat the other night. ------------- www.sportkilt.com |
Posted By: rob meulenberg
Date Posted: 2/25/12 at 6:59am
|
2/23/12 Warmup: don't remember Bench press with doubled minis: 135x3 155x3x3 175x3x3 185x3x3 195x3 *Finished off with a bunch of tricep and back work. 2/25/12 Warmup: TKE Box squat: 145x2 235x2 *add one blue band per side 325x2 *add 2 blue bands per side (~310# on our monolift) 325x2 415x2 435x2 465x2 505x1 *Used suit bottoms for this. Was not planning on doing this, but one of my training partners is doing a circa max phase to get ready for a meet so I jumped in. Was hoping to throw tomorrow but we got ~4" of snow last night so the ground is covered once again. *Sigh* ------------- www.sportkilt.com |