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Training Log: Rob Logan

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Rob Logan View Drop Down
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    Posted: 7/15/13 at 4:51pm
New to Scottish Highland Games/ Heavy Events. Been strength training for about 10 years. I have done 2 powerlifting meets. This past year I started training strongman, however the guys at my gym do a lot more highland games competitions so I am deciding to give that a try. Plus competitions are a lot cheaper and the actual events I think are more fun. The festival in Columbus IN is where I would like to throw at.

Here is todays throws.

Light Wt for distance.
3 throws, best of 27'
3 throws, best of 27' 6"

Braemar (it's actually an open stone ~17lbs but I was practicing it as a braemer)
3 throws, best of 26'
3 throws, didn't hit my previous mark.

Then I did 4 more throws with the braemar and I was getting it close to the marker I had at 27'6" so I know I was somewhere around 27' but I didn't bother to measure.

I might throw again later in the week. Still new to all of this, so balancing lifting and throwing will take a week or two to get down. My right knee is pretty sore so I am going to ice that. I will also try to get some videos up so I can get some tips on my form/technique.

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Rob Logan View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 7/16/13 at 4:13pm
CG Bench
95 x 10
95 x 10
135 x 6
155 x 6
185 x 6
205 x 5
wide grip
155 x 15

inverted rows
4 sets of 10

Looking back yesterday I guess what I did were just some standing throws with the open stone. Now that I figured that out I will try and go out another time this week and actually work on some spinning or gliding as well as get some actual braemar throws in too.
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Rob Logan View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 7/17/13 at 8:13pm
Threw for an hour or so. 8pm and it is still ~90 degrees. Lots of bugs too.

OS: Standing 15 throws all right around 25-26' meh. Tried to spin on one throw and I tossed the rock about 10 feet. Tried the glide and I got it about 16'.

Lwfd: 8 throws give or take. Worked on staying on my toes, I only do 1 spin on these btw. Best of the day was 27'  which would be a PR but I wasn't really measuring. 

I think I'll structure my days like this.

Monday: Pressing

Tuesday: Throw

Wednesday: Lower

Thursday: Off

Friday: Off

Saturday: Throws

It'll be weird only "lifting" twice a week but it's a lot more fun to throw and I can do it more than once a week. Carrying 500lb yokes and lifting 300lb atlas stones gets old after awhile.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 10/16/14 at 12:42pm
Finished my first season. It was awesome. I did 4 games this year and had a great time and enjoyed the entire experience.

I finished off the season last weekend down in Indianapolis and finished strong. My season bests after 4 games are; braemer 22'11, OS 32'2, HW 17', LW 45'2, HH 57'8, LH 74'5, sheaf 18' and WOB 12'.

I am excited to start an off season and get back in the gym as well as get ready for next season.
Gym
https://www.facebook.com/Stout.Barbell?fref=ts

Training videos
http://www.youtube.com/user/xb100


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Rob Logan View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 10/16/14 at 12:44pm
I benched earlier this week, just trying to get back into the swing of things. I didn't track anything.

This is what I did today.

Cleans
95x2x3
150x2x3
185x3
205x1
225x1

Hang Power Cleans
135x3x3

Front box squat 18"
135x2x10
185x2x8
205x2x6

It felt good to lift again.
Gym
https://www.facebook.com/Stout.Barbell?fref=ts

Training videos
http://www.youtube.com/user/xb100


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Rob Logan View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 10/20/14 at 12:18pm
2nd upper body day for the off season. Feeling a lot better, going to stick with the high reps for some time.

did about 5 min on the bike to warmup.

Hang Cleans
95x5
135x2x5
155x5

Push Jerk
135x4x6

CG Bench
135x10
155x2x8

1 Arm DB Snatch
35x5x2

Chins 
bw x 15 total reps

BB Curls
bar x 50 total reps

Bike Intervals
x 10 min

I did the 1 arm db snatches for fun with short rest. They were ok, probably could have gone without doing them. Might do them at the beginning instead of the middle next time. Back when I weighed much less I would pump out sets of 15-20 reps on chins, my goal is to get back to that even it is only for 1 all out set.
Gym
https://www.facebook.com/Stout.Barbell?fref=ts

Training videos
http://www.youtube.com/user/xb100


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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/14 at 7:23pm
5 min bike.

some stretching and mobility for the lower body.

cleans
135x2x5
155x3
185x2x3

Front Squat
135x2x6
185x2x5
225x1 3 sec pause

OHS
5x5

Good workout. I did the overhead squats just for some extra volume for legs. I will keep them in as I believe if anything they will keep my shoulder mobility up and provide extra work for my rear delts. 
Gym
https://www.facebook.com/Stout.Barbell?fref=ts

Training videos
http://www.youtube.com/user/xb100


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Rob Logan View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 10/27/14 at 3:41pm
Last Saturday I did strongman events. Next Saturday I am competing at the 3 rivers Strongest Man contest. I will be in the mw class.

Axle Clean and Press
I worked up in singles I think my last single was 205, I cleaned 235 but missed the press.

Car DL ~450lbs
4 sets of 3 reps
1 set of 12 reps

Farmer Walk
100x60'
150x60'
150x60'
240x60'

This wasn't bad considering after my last set of car DL's I puked for about 10 minutes and I was using 10lbs under contest weight for this.

Atlas Stones
200x1 @54''
245x1 @ 54''
265x2 @54''

Overall good day, I am just going to train up to the show since I need as much practice with the implements as possible.
Gym
https://www.facebook.com/Stout.Barbell?fref=ts

Training videos
http://www.youtube.com/user/xb100


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Rob Logan View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 10/29/14 at 12:35pm
benching is stupid.

bench
bar x 30
95x10
135x8
155x6
185x6
205x5

supersetted every set with face pulls, probably did close to 50 reps of those.

Axle Press
60x10
80x8
110x6
110x6

supersetted ever set with tricep pushdowns, it was a good combo.

DB Bench
60's x 15, 13

BB Curls
70 total reps.

I've got one more event day this Saturday leading up to the show. My low back has been and aching since last saturday, stupid car deadlifts. Been stretching and using the reverse hyper a lot. Maybe I just need to drink more?


Gym
https://www.facebook.com/Stout.Barbell?fref=ts

Training videos
http://www.youtube.com/user/xb100


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Rob Logan View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 11/10/14 at 7:39pm
This past Saturday I went out and supported my gym Stout Barbell. They hosted the 3 rivers strongest man contest in Fort Wayne Indiana. It was a United States Strongman show ran by Willie Wessels.

This was my first sanctioned strongman show and I competed in the open middle weight class which was the 200-242 class. I weighed in at 225 which is the biggest I've ever been so that was cool.

First event was farmer walk and yoke walk medley, 220 and 550 respectively. Farmers was easy but the yoke was ridiculous. I finished the medley with 2 seconds to spare and got a PR with the yoke as I have never gone over 500lbs before. 



Next up was the conans wheel. This was 630lbs and I felt confident going into this event as I had gone up to over 700lbs. 



Next was the axle clean and press. My overhead press has always been a weakness. I had some strong workouts leading up to the contest but by the time I got to this event I was pretty gassed. I missed my opening attempt of 240, but got the clean. 

Next was car deadlift, I dont think my long limbed body is good at being scrunched up in weird positions and trying to be strong at the same time. So I zeroed this event also.

By this time I had suffered a lower back injury and was in a lot of pain. Next up was atlas stones,  one strongman event im kind of good It was a 290 stone over a 52'' bar. I went in for my first rep with a lot of confidence despite my back being destroyed. I lapped the stone easy it felt super light. As I was going up with the stone my lower back seized on me and it felt like someone stabbed me in my erectors with a frozen baseball bat stuck with nails. I dropped the stone, tried to regain my composure and go for another attempt. I get half way up and my back gives out. Another zero event.

overall it was a good experience. the open class is a very competitive class. I think one point seperated 1st and 2nd. Both guys who finished first and second clean and pressed a 320 axle. I'll do another show in about 3 months once my back is healed up.

I still prefer a kilt, a field and throwing stuff. But strongman is fun in the offseason.


Gym
https://www.facebook.com/Stout.Barbell?fref=ts

Training videos
http://www.youtube.com/user/xb100


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Rob Logan View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 11/25/14 at 11:35pm
Got cracked, popped and rubbed by the chiro 2 weeks ago. Left and went straight to the gym and did a bodybuilding style upper body workout.

Back is doing good now.

Cant remember the last few workouts so I'll just start from this past Saturday.

Cleans from blocks
95x3
145x2x3
185x2x3
205x1
220x1
240x1

Push Press
115x3x5
155x3
185x1

Monday

Cleans
95x5
145x2x3
185x2
205x1
235x1

Front Squat
185x3x3
205x3x1 all pause

Snatch Grip DL all the way to the ends
245x2x3
285x3
305x3x1
Gym
https://www.facebook.com/Stout.Barbell?fref=ts

Training videos
http://www.youtube.com/user/xb100


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Rob Logan View Drop Down
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Joined: 7/15/13
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Rob Logan Quote  Post ReplyReply Direct Link To This Post Posted: 11/26/14 at 7:39pm
 Snatch
65x2
75x2
85x2
90x2
115x2
135x2
140x2
115x2

Clean and Press
135x1
155x1
175x1
185x4x1
205x1

Press
135x3x3
135x3
155x3

Front Squat
185x3
205x3
225x3
225x1 6 sec pause
225x3

good workout. going to do some bodybuilding stuff tomorrow with a friend for upper body.


Gym
https://www.facebook.com/Stout.Barbell?fref=ts

Training videos
http://www.youtube.com/user/xb100


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