TRAINING LOG: Rob Meulenberg

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.


Edited by rob meulenberg - 11/21/14 at 12:11pm

Good to see you at it Rob.  Train smart and will see you on the field at Belfast if not sooner.

TheJeff696 wrote: Once he gets his form down we are all screwed!

I swear if I had a nickel for every time I've heard this....I'd be filthy rich. 

Exactly.












Instant hi-jacking here, gonna be a good log Rob. 

Call me Captain Cliche

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.

Andy Vincent wrote: 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!

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 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...

Big Pull.

Wow Rob looking strong!

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!!!

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.

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.