TRAINING LOG: Robin Knebel

Just finished a city league basketball game. We won by 7ish. We only had 5 guys on our team show up so all 5 of us played the entire game, which was pretty rough. Ended with 18 points and 14 rebounds. Had fun but im spent.

Body was getting a little beat up so I took a couple days off and just spent the last few nights spending time with my babies.   We read a ton of books watched some movies and did a little wrestling.   It was a good couple of days. My daughter asked me last night why I wasn't going to the gym so I'm glad I took a little time and spent it with them.

Lift tonight:

Front Squat: 4x5, 2x3, 2x1. My last set of 1 was a front squat PR at 435.

Deadlift: 5x5x515 - first time dead lifting in a couple months. Felt good to do a little pulling again after tweaking my back the last time. I want a big WOB this year so I'm planning to pull a little more frequently.

Got out of town this weekend and trained with a buddy up north. Did some stone and hammer throwing and then when we were done I did my first stone lifting session ever.

Throws went ok. Pretty happy to have my Hammer just a couple feet from 120' at this point in the year.

Some lifting went well also.   His heaviest stone was 250# so it wasn't all that difficult.   I ripped it 11 times in a row. That is picking it up putting it on the platform and them picking it up and setting it down 11 times. Could have done more strength wise but it gassed me. I feel like stone lifting could be a great training going tool. My mid and upper back were pretty tore up. Gonna make some of my own and start training with them. I'm even playing around with doing a couple strongman comps this year. We'll see.

Strongman comps? Cagefighter?

Knebel 2016!!!

Duncan McCallum wrote: Strongman comps? Cagefighter? Knebel 2016!!!

This is my first injury free off season since I started the games in 2010 and I'm really feeling good.   I love competition and the more I can compete the better.

Yeah, man. I know you didn't ask for any input, and neither do you need it, but I know how hard it is to fight that urge. So many years I've had the mentality of "I feel bad, tired and beat up ... I better push through it and prove to myself I'm not weak." I'm doing the same thing these last few days and as hard as it is, my body is glad. 

Lift tonight:

Taking Dan's advice and taking a deload week.

1000m Row

Stretching: Mostly in my shoulders and hips.

Squats: 3x5x315

Deadlift: 3x5x315

Slam ball/medicine ball circuit.



Edited by rknebel - 2/05/15 at 1:14am

More deload:

Push Press: 3x5xlight

Close Grip Bench: 3x5xlight

Seated Rows: light

Law pulls: light

More medicine ball work and was out of the gym in 30-40 mins.

Lift tonight:

Been dealing with some minor aches/pains/injury stuff. Nothing serious but I don't want to make it worse. Have a pulled calf, and groin/inner thigh. So I only pushed myself until they started to bother me and then backed off.

Squat: Worked up to 455 - Narrowed my stance a little bit to try and put a little less strain on my groin/inner thigh and it seemed to work. Weight felt pretty light also and I think my range of motion improved with the stance adjustment

Deadlift: Worked up to 495x5 and then planned on doing 545x5 and did one and felt the strain on my groin/inner thigh and called it quits.

The weights were moving really well/fast tonight and I hope it's a sign of good things to come.

Ryan Stewart wrote: Keep your health as your number one priority. You are already big and strong. 25 more lbs on your squat, bench and dead will do little for you. Healthy body will get you throwing bombs. Don't chase gym numbers that don't mean shit. That is my 2 cents ;)

Agreed mostly.   I think I'm fairly strong but I also think I've got a pretty high ceiling strength wise, at least in some areas.   I don't plan on sacrificing my health...anymore... to try and reach that ceiling but I think I can still train smart through the occasional ouchy.

Either way, as the season approaches I plan to really amp up the throwing practice opposed to last year where there was some throwing and much more lifting.

Lift last night:

Squat: Worked sets of 5 up to 545. Put 510 on the bar really hoping to grind out 10. Finished rep 9 and it was either get one more and probably take a little involuntary nap right on the gym floor, or rack it and get it next time. I chose to shoot for it next time.

Planned to dead lift but I was wrecked after all the squatting. Figured I was just setting myself up for injury so I called it. Did some medicine ball stuff and was done.

Lift tonight:

Deadlift: 10x225, 10x315, 10x405, 5x495, 3x5x545, 3x585, 1x635, 1x635, Failx675. Haven't done much deadlifting over the last couple months because of a minor back injury a couple months ago. Pretty happy to be where I am at this point in the year without really working on my dead lift.

Sumo Deads: 3x10x225 - Just wanted to feel these. Could really tell how tight I am in the hips and am really uncomfortable with these.

Good Mornings: 3x10x185

DONE!

Lift tonight:

Squats: 135x10, 225x10, 315x10, 405x5, 475x5x5

Weighted Back Extensions

Medicine Ball Circuit

Lift tonight:

Dead Lift: 225x10, 315x10, 405x5, 495x5, 545x5x5

Rack Pulls: 405x10, 495x5, 545x5, 635x2, 675x1

Good Mornings: 185x10x3

Lift tonight:

Strict Press: Worked up to 225x3

Close Grip Bench: Worked up to 275x5, Finished with 2x10x225.

Tricep Push downs:

Seated Rows: Close Grip 3x8, Wide Grip 3x8

Face pulls:

Lat Pull downs: