Strongman Training

[robert da strongman]

"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure, than to take rank with those poor spirits who neither enjoy much nor suffer much, because they live in the grey twilight that knows not victory nor defeat." Theodore Roosevelt


So here it is, my strongman training. The universe smiles on me. 2 competitions spaced perfectly apart, events that I love to do, and both weekends that I do not have to work. Another good omen..I have the weekend off for NAS Nationals which is in Reno, Nevada on November 12th.

[robert da strongman]

"Accept the challenges, so that you may feel the exhilaration of victory." General George S. Patton


Here are the comps...

July 10th Samson S and C Strongman Show
Ft. Pierce, Florida

Will be doing the Middleweight class 200-231. Means I have to diet...GRRRRR!

Events
Log Clean and Press 220lbs 60seconds
Last Man Standing DL 545lbs with 20lb jumps
Medley--100' Farmers/50' Prowler Push 260lb farmers/ 3 plates per side prowler
Tire Flip 750lb 60' 60seconds
Stone Over Bar 280lbs

[robert da strongman]

September 18
Central Strongman Championship
Lakeland, Florida

Events
Press Medley 275lb axle, 225lb 9" log, 250lb 12" log
Stone Load 60", 54", 50", 46" platform 242lb, 270lb, 325lb, 350lb stones
Farmers Walk 100' 270lbs per hand
Yoke Walk/Keg Carry 60' 625lb yoke/ 270lb keg
Conan's Wheel 525lb

[Gerb]

sub'd

[robert da strongman]

Goals....


For July comp...

Weigh in @ 229lbs
220 log for 12 reps
DL 585
Finish medley
10 flips with tire
5 reps with stone

For September...
Press axle
Finish farmers and medley
1 revolution with Conan's Wheel
All 4 stones

[robert da strongman]

sub'd

Thanks!

[njdiva]

Goals....


For July comp...

Weigh in @ 229lbs
220 log for 12 reps
DL 585
Finish medley
10 flips with tire
5 reps with stone

For September...
Press axle
Finish farmers and medley
1 revolution with Conan's Wheel
All 4 stones

hmmmm.....may have to consider September, would love to see you do Conan's Wheel

[Sandpig]

Rob, if you do the NAS in Reno, It's quite cold in November. :p

[robert da strongman]

hmmmm.....may have to consider September, would love to see you do Conan's Wheel

your call lady! i could always use more pics.


Rob, if you do the NAS in Reno, It's quite cold in November. :p

been to Fallon in the spring...bout froze my ass off.

[Gaoshang Xiongshou]

Along for the ride!

[robert da strongman]

Along for the ride!

and what a ride it will be!

[robert da strongman]

Goals....


For July comp...

Weigh in @ 229lbs
220 log for 12 reps
DL 585
Finish medley
10 flips with tire
5 reps with stone

For September...
Press axle
Finish farmers and medley
1 revolution with Conan's Wheel
All 4 stones


I posted my goals so thought I would share how I plan to get there....

Event training...viper press, tire flip, farmers walk/truck push, yoke/keg carry, stones

Press #1...machine press, front raise, side raise, seated band press
Press#2...close grip press, tate press, pushdowns/extensions

Posterior Chain...deficit pulls, good mornings, box squats, abs

Back...power cleans, rows, pullups, grip

Legs...squats, hacks, leg press, romanian deads

[SallyAnne]

I can make reno in November...

[robert da strongman]

I can make reno in November...

Then I will definitely qualify for Nationals!

[SallyAnne]

Woot! We'll hit the town afterward!

[robert da strongman]

Woot! We'll hit the town afterward!

:yep:
Hopefully there is a buffet nearby...

[Sandpig]

:yep:
Hopefully there is a buffet nearby...

Plenty. It's just a smaller version of Vegas.

[robert da strongman]

Plenty. It's just a smaller version of Vegas.

a Strongman's heaven...

[Mr.Bones]

:yep:
Hopefully there is a buffet nearby...

And a cold beer!

[Gerb]

I posted my goals so thought I would share how I plan to get there....

Event training...viper press, tire flip, farmers walk/truck push, yoke/keg carry, stones

Press #1...machine press, front raise, side raise, seated band press
Press#2...close grip press, tate press, pushdowns/extensions

Posterior Chain...deficit pulls, good mornings, box squats, abs

Back...power cleans, rows, pullups, grip

Legs...squats, hacks, leg press, romanian deads

you forgot the inner/outer thigh machine

[robert da strongman]

you forgot the inner/outer thigh machine

think i will just pick it up and carry it around the gym. about all it is useful for.

[BEAST MODE]

you forgot the inner/outer thigh machine


think i will just pick it up and carry it around the gym. about all it is useful for.

Rob, think about the waiters at TGIF...they would love some really strong inner thighs!

[robert da strongman]

Rob, think about the waiters at TGIF...they would love some really strong inner thighs!

why do you think Steve mentioned it?
he knows from experience

[robert da strongman]

somehow i will be in the gym tomorrow!
way too much crap to do and not enough time...

[BEAST MODE]

You getting ready for the move?

[Gerb]

somehow i will be in the gym tomorrow!
way too much crap to do and not enough time...

make it happen!

[robert da strongman]

You getting ready for the move?

:yep:

pack the van, laundry, dog gets shots, and clean up the place.
gotta go into golds and cancel my membership too...

[robert da strongman]

make it happen!

it will!

[BEAST MODE]

:yep:

pack the van, laundry, dog gets shots, and clean up the place.
gotta go into golds and cancel my membership too...

What day do you officially start the move?

[robert da strongman]

What day do you officially start the move?

saturday!

[robert da strongman]

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength---Ahhnold




Went in and canceled my membership then did tris...

CG Bench 315 5singles

Tate Press 60 5x5

Pushdowns/Extensions 50 10x10


P3oBZ4_TNys

[Gerb]

nice cancelation

[robert da strongman]

nice cancelation

sucks cuz i like it there and i can train with you. oh if i were rollin in the dough and could afford 2 memberships.

[Gerb]

I can still get you in at golds

[robert da strongman]

I can still get you in at golds

coolness!

i still have all the days off so i can make it out sometime

[Sandpig]

Hey, I can get you in the Gold's over here too.

Oh, and it has to be during Graveyard too. :p

[robert da strongman]

Hey, I can get you in the Gold's over here too.

Oh, and it has to be during Graveyard too. :p

road trip!

[robert da strongman]

so i got into the gym today....had a free month coupon for donating blood. no i did not donate, someone else gave it to me. gym is closer to work and is decent. used to be an old golds. couple of cuties in there too, along with one douchebag.


did shoulders today...

push press 135x3 185x2 205x1 225x1 245x0
machine press 270x5 5sets ---this was a hammer strength but not iso! fucker was heavy!

1 arm side raise/2 hand front raise 20/45 15reps 6sets
cable face pulls 80x10 8sets
1 arm dumbbell clean and press 75x5 50x8 30x12 15x20

[Momma Red]

so i got into the gym today....had a free month coupon for donating blood. no i did not donate, someone else gave it to me. gym is closer to work and is decent. used to be an old golds. couple of cuties in there too, along with one douchebag.


did shoulders today...

push press 135x3 185x2 205x1 225x1 245x0
machine press 270x5 5sets ---this was a hammer strength but not iso! fucker was heavy!

1 arm side raise/2 hand front raise 20/45 15reps 6sets
cable face pulls 80x10 8sets
1 arm dumbbell clean and press 75x5 50x8 30x12 15x20

Did you get his number?

[BEAST MODE]

Nice work bro! So this gym is adequate for your training needs?

[robert da strongman]

Did you get his number?

you want it? he is perfect for you...



Nice work bro! So this gym is adequate for your training needs?

Bryon trains there. just not down the block like the other one.

[Momma Red]

My only interest in douche bags is that they make excellent verbal punching bags. Unfortunately, they are usually too stupid to comprehend.

[Diabetic Muscle]

Rob know any videos or articles about how to do a hook grip?

[robert da strongman]

none i know of....

just wrap your fingers around your thumb. tape the first 2 fingers and thumb.

[BEAST MODE]

Bryon trains there. just not down the block like the other one.

That's cool. Maybe you will have a training partner more often then. I kinda wish I did now. Occasionally I'll get to train w/ one of my buddies on Saturday mornings and we brutalize each other (extra homo).

[robert da strongman]

http://en.wikipedia.org/wiki/Hook_grip

http://www.owresource.com/training/hook.php

[robert da strongman]

That's cool. Maybe you will have a training partner more often then. I kinda wish I did now. Occasionally I'll get to train w/ one of my buddies on Saturday mornings and we brutalize each other (extra homo).

swear to god you do?

yeah if i make up there when he trains i can at least get a decent spot. the place has a safety squat bar and buffalo bar too.

[Gerb]

swear to god you do?

yeah if i make up there when he trains i can at least get a decent spot. the place has a safety squat bar and buffalo bar too.

dudebro, I could totally go for some buffalo wings and beer right now

[robert da strongman]

dudebro, I could totally go for some buffalo wings and beer right now

damn me too..wally world has land shark on sale...i was drooling over it.

[BEAST MODE]

dudebro, I could totally go for some buffalo wings and beer right now

I want to attend this dudebro event. Is an RSVP necessary?

[robert da strongman]

I want to attend this dudebro event. Is an RSVP necessary?

i say we do it in october...

[robert da strongman]

posterior chain day....

deficit pulls on 3" box 405x5 singles

good mornings with buffalo bar 315 5x5 ---this was a little different. the bar sits high on the shoulders but the ends are lower.

box squats with buffalo bar 225 2x5 ---there is a bench that is really low!

romanian deads with bar 225 5x5

pull thrus 75 10x8

[BEAST MODE]

Good shit...I've never used a buffalo bar.

[robert da strongman]

Good shit...I've never used a buffalo bar.

takes a lot of the pressure off the back

[Gerb]

good pulling from the 3" Robby! that is going to pay off

[robert da strongman]

good pulling from the 3" Robby! that is going to pay off

it seriously sucked. but yes it will be worth it.

my low back and hips are already killing me

[Gerb]

pay now, win later

[robert da strongman]

pay now, win later

dats right!

[njdiva]

dudebro, I could totally go for some buffalo wings and beer right now


I want to attend this dudebro event. Is an RSVP necessary?


i say we do it in october...

so just because I'm nosey, who's gonna make it down to FL in Oct? if everything in the Gulf goes as planned and I do my tour of duty on the days I requested, I should have no issue being there, even get some site seeing in.....

[robert da strongman]

everyone thats competing and watching!

[njdiva]

everyone thats competing and watching!

funny......smrtass!

[robert da strongman]

funny......smrtass!

i could be a dumbass

[robert da strongman]

gah!
lost my appetite...i am not hungry at all and the thought of food disgusts me. WTF?

all i have had is 2 cups of coffee

[Sandpig]

gah!
lost my appetite...i am not hungry at all and the thought of food disgusts me. WTF?

all i have had is 2 cups of coffee

That's not good. :no:

[robert da strongman]

That's not good. :no:

very true. could have been the chicken cooking all night.
actually starting to feel hungry now...hmmm...eggs?

[Momma Red]

I split a cheeseburger with the kiddo, stole some of her fries, and am presently destroying some fresh kettle corn & peppermint iced tea. Mmm mm mm.

[robert da strongman]

time to add cardio on off days.
more than likely i will do kettlebells on off days and hit treadmill or elliptical in the gym

[Gerb]

i could be a dumbass

could? :dunno::p

[Gerb]

time to add cardio on off days.
more than likely i will do kettlebells on off days and hit treadmill or elliptical in the gym

LifeFitness Eliptical rules!

[robert da strongman]

could? :dunno::p

yes...normally i am a stupidass:p

[robert da strongman]

LifeFitness Eliptical rules!

thats what they have in the gym.

[robert da strongman]

such a slow day at work...already watched Pudz's fight. now watching WSM final on youtube.

[Gerb]

I watched WSM last night while on eliptical at the Dr Phillips Golds, it was awesome.

[robert da strongman]

tried to stay up for that but fell asleep.

[Gerb]

I just about fell asleep as well, it was midnight when I sep off that stupid thing.

[robert da strongman]

haha!!

you are not supposed to fall asleep during cardio.

[BEAST MODE]

such a slow day at work...already watched pudz's fight. Now watching wsm final on youtube.

wsm 2009?

[robert da strongman]

wsm 2009?

yup....finished the whole damn thing...what to watch next?

[robert da strongman]

now i am watching "Jon Pall Sigmarsson-Larger than Life"


_fmFHyOyFyM

[robert da strongman]

FML!!!

systems are down and i am stuck here till 7...aaaaaaaaarrrrrrrrrgggggggggghhhh!

[BEAST MODE]

Let's get some activity going in here then.

[robert da strongman]

yay!!

watching superhuman superstrong. on the part with flex lewis.

[BEAST MODE]

youtube? link?

[robert da strongman]

youtube? link?

xSA1zSZKBkM

[BEAST MODE]

Sweet, I'm heading over there to watch it.

[BEAST MODE]

Flex landed himself a one in a billion woman. I have never met the guy but he seems really cool and I've heard he's one of the nicest dudes in the sport.

[robert da strongman]

start with part 1
this was the show that was on discovery but this is the orginal english version not the edited u.s. one

[robert da strongman]

Flex landed himself a one in a billion woman. I have never met the guy but he seems really cool and I've heard he's one of the nicest dudes in the sport.

yeah thats what i was thinking. seems like a cool dude.

[BEAST MODE]

start with part 1
this was the show that was on discovery but this is the orginal english version not the edited u.s. one

So it's probably better then right?

[robert da strongman]

yeah it is!

[robert da strongman]

cardio tonight....

16kg kettlebell swing and clean and press

about 10 minutes in length

about 80 swings total and 20 clean and press
split between both arms

[njdiva]

cardio tonight....

16kg kettlebell swing and clean and press

about 10 minutes in length

about 80 swings total and 20 clean and press
split between both arms

that sounds painful....

[robert da strongman]

it was!!!

[Gerb]

cardio tonight....

16kg kettlebell swing and clean and press

about 10 minutes in length

about 80 swings total and 20 clean and press
split between both arms

i'd like this on video next time but run in fast forward for us, speed it up 10x so we only have to watch 1min of it

[robert da strongman]

you forgot no homo....homo

[robert da strongman]

kettlebell swings last night

20 swings 6sets
took about 7-8 minutes

i was gassed. need to work up to 10.

[BEAST MODE]

Do you alternate arms and do 10 swings each or is that 20/arm?

[robert da strongman]

yeah 10 per arm but i alternate every 5 swings

[Gerb]

you forgot no homo....homo

damn! I always forget that

[robert da strongman]

_C1KwkxIPcQ


legs....

squats
135x5, 225x4, 315x3---all atg!
405x2 5sets---deep!

hacks
360x6 5sets

wide lunges on smith
115x5(each leg) 5sets

donkey calf raise/seated calf raise/ 1 leg extensions
100/90/45 10reps 5sets


treadmill 20 minutes

[BEAST MODE]

you working depth on your squats now?

[robert da strongman]

that is correct!

feels great too!

[BEAST MODE]

I like it deep too. Extra homo.

[robert da strongman]

i thought so....

[Gerb]

smith lunges are a good one

[robert da strongman]

smith lunges are a good one

especially when you kick the leg far back and really lunge.

i am in some serious f'ing pain now!

[Mr.Bones]

you working depth on your squats now?


According to my ortho the deeper you go, the worse it is on everything lol

[BEAST MODE]

I tried going a2g before but it just ended up making my knees hurt worse than they already did. They'd pop on every rep and by the end of the workout they hurt so bad I could hardly stand. So I hit parallel now and that's good enough for me.

[Gerb]

I got 225 on my smith lunge, oh yeah, .... it hurt

[robert da strongman]

I tried going a2g before but it just ended up making my knees hurt worse than they already did. They'd pop on every rep and by the end of the workout they hurt so bad I could hardly stand. So I hit parallel now and that's good enough for me.

i have to duck my feet out otherwise my knees hurt.


I got 225 on my smith lunge, oh yeah, .... it hurt

try kicking your leg way back and going deep. you will find muscles you didn't know about.

[robert da strongman]

tris...

close grip press
135,205,225,245x5
295x3
315x2
365...half way down. ugh...
tried 315 but it wasnt going anywhere
dropped to 225 and did 8.

rolling extension
135x6 5sets

tate press
50x5 5sets

pushdown/extensions
45x10 6sets

treadmill
20 minutes

[Gerb]

try kicking your leg way back and going deep. you will find muscles you didn't know about.

I go until my knee touches the ground and actually I kinda lift that leg so it ends up being 100% weight on the lunge leg but I can't go wide for two reasons, #1 it destroys my discs #2 my coach has me do them more narrrow specifically ( i guess to bring up a weak area I have that the narrow way targets). I have done them wide thou and you are right on the money, hits all sorts of different muscles. the way I do them feels likes 50% glute/40% hammie/10% quad.

[Gerb]

tris...

close grip press
135,205,225,245x5
295x3
315x2
365...half way down. ugh...
tried 315 but it wasnt going anywhere
dropped to 225 and did 8.

rolling extension
135x6 5sets

tate press
50x5 5sets

pushdown/extensions
45x10 6sets

treadmill
20 minutes

better than only half way up!

pretty heavy tates too! nice training Rob.

[robert da strongman]

I go until my knee touches the ground and actually I kinda lift that leg so it ends up being 100% weight on the lunge leg but I can't go wide for two reasons, #1 it destroys my discs #2 my coach has me do them more narrrow specifically ( i guess to bring up a weak area I have that the narrow way targets). I have done them wide thou and you are right on the money, hits all sorts of different muscles. the way I do them feels likes 50% glute/40% hammie/10% quad.

well do what the coach says!
the back part of my groin muscles hurt like hell!

[robert da strongman]

better than only half way up!

pretty heavy tates too! nice training Rob.

thats true...thanks

[Gerb]

well do what the coach says!
the back part of my groin muscles hurt like hell!

Tim is pretty good at figuring out your weak areas and what exercises to hit to bring them up. He doesn't tell me what they are, I just read my workout program and it is something like this:

"Ok, so apparently I have no outer quad sweep, upper chest, back thickness, and triceps need to come up, along with hamstrings" It is kinda funny.

[robert da strongman]

thats what you pay him for.

[BEAST MODE]

Nice training Rob! Even attempting 365 on close grip is badass!

[robert da strongman]

Nice training Rob! Even attempting 365 on close grip is badass!

thanks!

[Mr.Bones]

You train by feel or schedule?

[Gerb]

Nice training Rob! Even attempting 365 on close grip is badass!

rob has this thing where he just loves to get under really heavy weight. he is a true natural strongman.

[Sandpig]

rob has this thing where he just loves to get under really heavy weight. he is a true natural strongman.

That's cool, cause obviously it's not for everyone.
Nice work, Rob.

[robert da strongman]

You train by feel or schedule?

schedule


rob has this thing where he just loves to get under really heavy weight. he is a true natural strongman.


That's cool, cause obviously it's not for everyone.
Nice work, Rob.

thanks Dudes...
to paraphrase Jon Pall Sigmarrsson "If you can't lift heavy why bother being alive!"

and heavy is relative to you not what everyone else thinks

[Gerb]

Do....or do not....there is no "try" - yoda


shut up & bring it - coy & neese


let's lift heavy things - craig


pain is weakness leaving the body - slusarski


what's so extreme about bikes & skateboards? Try lifting a car! - mike


too big for - mongo


i'm not on steriods, you're just weak - mike h


if you take this leg extension machine, wrap a chain around it, and drag it around the parking lot, you'll get a hell of a leg workout - dino nick


because i can, that's why - big tony


pain heals, chicks dig scars, glory lasts forever - the replacements


i believe our fate picks us, mine is strongman - pfister


you are not alive if you cannot deadlift - sigmarsson


what we do in this life echoes throughout eternity - gladiator


without strength, life is but a gloomy business - sandow


because other people can't - big tony


the stones are our friends - neese


that which does not kill us makes us stronger


if you have to ask why, you would not understand - baker


i'm better because i'm bigger - a big tony t-shirt


without pain there is no gain...without pain there is no glory - kazmaier


if you cannot do it, you should not be here - hoeberl


everything you ever dreamed of lifting, i've already lifted - kiri


old fat men shouldn't be made to run - neese


yeah, i actualy think i'm the strongest man that ever lived - kazmaier


it's not the size of the dog in the fight, it's the size of the fight in the dog - clevenger


when the going gets tough, put your head down, your ass up, and drive - ballmes


(on deadlifting) i want to have an ass crack that runs clear up to the top of my neck - beatty

[Gerb]

The Motto in Strongman is

1) We Eat Til We Die
2) We Drink Til We Die
3) We Train Til We Die
4) We **** Til We Die

That's the way of the Strongman. You can all quote me on that one.

[Gerb]

Oaks grow strong in contrary winds and diamonds are made under pressure.

It does not take much strength to do things, but it requires great strength to decide on what to do.

Do not pray for easy lives. Pray to be stronger men! Do no pray for tasks equal to your powers. Pray for power equal to your tasks. — Phillips Brooks

They that wait upon the Lord, shall renew their strength; they shall mount up their wings as eagles; they shall run, and not be weary; and they shall walk, and not faint. — Bible, Isaiah 40:31

He who has great power should use it lightly.

It is no use saying, "We are doing our best." You have got to succeed in doing what is necessary. Winston Churchill

People do not lack strength, they lack will.

Our greatest glory is not in never failing, but in rising up every time we fail.
Ralph Waldo Emerson

"It is said that our anxiety does not empty tomorrow of its sorrows, but only empties today of its strength."
Charles Haddon Spurgeon

"O, it is excellent to have a giant's strength, but it is tyrannous to use it like a giant. "--
William Shakespeare

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."--
Arnold Schwarzenegger

"Strong men can always afford to be gentle. Only the weak are intent on 'giving as good as they get."--
Elbert Hubbard

"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."
Carlos Castaneda

Physical strength can never permanently withstand the impact of spiritual force.
Franklin D. Roosevelt

[robert da strongman]

The Motto in Strongman is

1) We Eat Til We Die
2) We Drink Til We Die
3) We Train Til We Die
4) We **** Til We Die

That's the way of the Strongman. You can all quote me on that one.


that is the way of the Dudebro!!

[robert da strongman]

bored or insane? you decide....


drove to the gym to do 40 minutes on the treadmill.


picked up some chain'd out and wtf, along with the new godsmack!

events tomorrow!!!!

[Gerb]

bored or insane? you decide....


drove to the gym to do 40 minutes on the treadmill.


picked up some chain'd out and wtf, along with the new godsmack!

events tomorrow!!!!

4 simple ways to improve the next outing:

#1 - drive to the gym and lift heavy ass weight for 40mins

#2 - pick up some Test, DBol, Tren, Eq and a 6 pack of something cold on the way home

#3 - go see Godsmack live

#4 - too hung over to do events, push to the next day

NOW THAT IS MY KINDA DAY!:p

[robert da strongman]

cannot push back event day!!

train with a hangover i say!

[Gerb]

ah, see, that was a test, Rob passes with flying colors and as a prize .....

[Gerb]

you get these

[robert da strongman]

SchWinGG!!!!

[BEAST MODE]

Damn, now those are some hotties! Good thing I just rubbed one out to Steve's progress pics...I mean some pics of hot naked girls that Steve sent me...in progression. Yeah, that's it.

[Mr.Bones]

what we do in this life echoes throughout eternity - gladiator


I like, Gladiator the movie?

[robert da strongman]

events today....

log clean and press
220x5---seriously gassed

farmers walk/truck push
265 50'---dropped on turn
265 50'/truck 50'----the walk was fast. 15 seconds. the push sucked ass!

tire flip
9--rest
9---faster than first set
----my cardio is sucking though!

stones
270x5---2 from floor, 3 from lap
300--lap. it was too deep in my lap to pull up.

[BEAST MODE]

Were you pushing Bryon's truck?

[BEAST MODE]

"I'm better because I'm bigger."

I fucking love that one!

[robert da strongman]

Were you pushing Bryon's truck?

yes! and i swear he had his foot on the brake!!

[BEAST MODE]

lol He probably did just to fuck w/ you!

[robert da strongman]

lol He probably did just to fuck w/ you!

or make it tougher.

[robert da strongman]

kettlebell swings
16kg 7sets 20 reps total

[robert da strongman]

-bzWSJG93P8&feature


:yep:

[robert da strongman]

press day....

push press
135x2, 185x2, 205x1, 225x1, 255---half
dropped down to 205 but it felt like it was 405.

machine press
200x8 6sets

cable side and front raise
40/60x10 5sets

1 arm dumbbell clean and press
70,80,90,100,110

precor
15 minutes
---that fucker was rough!

[BEAST MODE]

Can you go back and do some extra work for me? I was supposed to do arms today.

[DAVIDHARDY]

Those 1 arm presses are a bitch, huh? Have you ever went old school and done bent presses? That lift always sounded so damn impressive!

The precor is awesome! You barely have to move to jack the heart rate up on that thing.

[robert da strongman]

Can you go back and do some extra work for me? I was supposed to do arms today.

i feel like going nowhere!
freaky nasty humid out there today...

cruised around after the gym and found some great looking restaurants.

[robert da strongman]

Those 1 arm presses are a bitch, huh? Have you ever went old school and done bent presses? That lift always sounded so damn impressive!

The precor is awesome! You barely have to move to jack the heart rate up on that thing.

oh god bent presses rule!
Brad Dunn was doing a slight bent press with the circus dumbbell at the europa.


yeah my HR hit 160 without trying. i was soaked too. going to keep doing this for cardio.

[DAVIDHARDY]

oh god bent presses rule!
Brad Dunn was doing a slight bent press with the circus dumbbell at the europa.


yeah my HR hit 160 without trying. i was soaked too. going to keep doing this for cardio.


It takes a close 2nd to the stepmill for my favorite cardio equipment.

[robert da strongman]

i dont know if i am ready for the stepmill....

[robert da strongman]

back and grip....

power cleans from hang position
95x5, 115x3,135x2,155x5, 175,195---the last 2 were rough.
forearms were hurting too.
135x3

barbell rows
315 5x5

zerchers--just above knee
315 7 singles

hs pulldown
180x8 5sets

cable face pulls
50x20 6 sets

twist yo wrist
25x5,5,4

grip machine---reps each hand
45x10,70x10,90x10,115x10,140x5
175 hold r and l 15, both 60

[BEAST MODE]

If I'm thinking of the right exercise, zerchers just look excruciatingly painful.

[robert da strongman]

they are...thats why i like them.

[robert da strongman]

kettlebell swings

16kg 20 each arm 7 sets

[Gerb]

nice training rob, heavy rows you got there.

[robert da strongman]

nice training rob, heavy rows you got there.

thanks...have not done them in a long time. feeling the lats today.

[robert da strongman]

kettlebell swings...again!

16kg, 10swings per arm, 8sets

oh my lower back is throbbing!

[robert da strongman]

shoulders and tris

hs press 180x10, 270x8, 290x6 320 5singles

close grip press 205x5, 255x5 4sets

pushdown/extension 40x15 5sets

dumbbell clean and press 105x3 3sets ---clean once and press, each arm.

quick one today. took my kiddos out. we snapped a pic of an obese fupa in TGI Fridays. then headed to downtown Melboune

[BEAST MODE]

Nice training bud...that was a huge bitch! Have fun w/ your girls!

[robert da strongman]

thanks dude! should have seen her stumble out....looked like godzilla

[BEAST MODE]

Earth shaking, double fisting donuts and a 2 liter as a bag boy pushed her cart of lard out to her car?

[DAVIDHARDY]

post the pic, dude!

[Joshua H]

Sick numbers your dealing with!

[Mr.Bones]

first kettlebell fan i have seen in a long time, great for cardio

[robert da strongman]

strongman training....

log
140x3, 170x3, 200x2, 220---2 cleans
---no legs in my press today. noticing lately that my all pressing is sucking ass. also when i got done my low back was throbbing!

farmers walk
200x30', 240 p/u, 260x70' w/ turn at 50'
----was wobbly and uncontrolled all the way through
pushed truck 50'
----at 40' there was a dead fish in the road, i got a full deep breath of that and almost puked.

stones
200x 54", 200x60" twice, 230x54"
stone run----250 54", 270 52", 300 48"
got all but the 300, was so sweaty i actually did the first 2 with no tacky.

[BEAST MODE]

Excellent event training Rob! Did the girls get to go watch their dad in action?

Would've been hilarious to see you pushing a truck down the street and hurling at the same time. Were Bryon's neighbors out watching and cheering for you guys?

[robert da strongman]

Excellent event training Rob! Did the girls get to go watch their dad in action?

Would've been hilarious to see you pushing a truck down the street and hurling at the same time. Were Bryon's neighbors out watching and cheering for you guys?

thanks...they were sleeping in.

the taste was stuck in my mouth. i would have rather puked!
no one out there, a few riding by just shook their heads.

[Gerb]

strongman training....

log
140x3, 170x3, 200x2, 220---2 cleans
---no legs in my press today. noticing lately that my all pressing is sucking ass. also when i got done my low back was throbbing!

farmers walk
200x30', 240 p/u, 260x70' w/ turn at 50'
----was wobbly and uncontrolled all the way through
pushed truck 50'
----at 40' there was a dead fish in the road, i got a full deep breath of that and almost puked.

stones
200x 54", 200x60" twice, 230x54"
stone run----250 54", 270 52", 300 48"
got all but the 300, was so sweaty i actually did the first 2 with no tacky.

oh man that looks like it was painful.

[BEAST MODE]

thanks...they were sleeping in.

the taste was stuck in my mouth. i would have rather puked!
no one out there, a few riding by just shook their heads.

For some reason some of the people I work w/ thought our videos from dudebro training were hilarious. I guess they were on fb at work while I was down there and they watched the vids and were laughing. I don't see what's so funny about picking up heavy shit. Other than the fact we were doing it in the middle of the street. I even asked them if they laugh when the see WSM on tv. They don't, so what's so funny about what we were doing? I kinda got pissed...I'd like to see them try to pick that shit up while I sat there and laughed at them.

[robert da strongman]

oh man that looks like it was painful.

i had to shoulder the 200 to the 60" platform. one was on the side of my head, the other caught me in the chin. so painful...YES!


For some reason some of the people I work w/ thought our videos from dudebro training were hilarious. I guess they were on fb at work while I was down there and they watched the vids and were laughing. I don't see what's so funny about picking up heavy shit. Other than the fact we were doing it in the middle of the street. I even asked them if they laugh when the see WSM on tv. They don't, so what's so funny about what we were doing? I kinda got pissed...I'd like to see them try to pick that shit up while I sat there and laughed at them.

i don't even care what people think. laugh or act like douchebags...they have no heart or guts to go through half of what we do.

[robert da strongman]

went to the beach...perfect out there!

[BEAST MODE]

i had to shoulder the 200 to the 60" platform. one was on the side of my head, the other caught me in the chin. so painful...YES!



i don't even care what people think. laugh or act like douchebags...they have no heart or guts to go through half of what we do.


Word! Goes back to the age old saying "If it was easy, everyone would do it." But we rest assured knowing none of them could hang w/ us in the gym.

[Gerb]

... :puke::puke::puke:

[robert da strongman]

Word! Goes back to the age old saying "If it was easy, everyone would do it." But we rest assured knowing none of them could hang w/ us in the gym.

only thing bothering me is my pressing is going backwards. bout time to just stop pressing.

[robert da strongman]

... :puke::puke::puke:

yeah exactly....

[BEAST MODE]

only thing bothering me is my pressing is going backwards. bout time to just stop pressing.

Yeah do that so I can out-press you!

[Gerb]

I don't haver many of these stories, manly becuase I have been with Janet since I was 15yrs old BUT ....

I had a girl friend when I was 13 or 14, I don't remember, but she was 16yrs old, why she was dating me, know idea. I thought it was awesome at the time cause she was a highschool cheerleader but looking back, she must have been a total loser to date a guy in middle school while she is in highschool LOL. Anyways, so we are fooling around, I am pretty green, I think a virgin actually at that time, we are in my bedroom, no parents home. I get her shirt off (I'll never forget this till the day I die) I get her pants off, then I take her underwear off and start to go down, as I spread her legs open, HOLY HELL, I never even got a chance to look what it looked like, I knwo two things with 100% certainty, #1 she was not shaved #2 she smelled like a can of dead fish. I immediately had a vomit reflex, I rolled over off her and feel on the floor, honestly, I can't remember how I played it off or what happened after that. It was like one of those smell caps you use before a heavy lift but the smell was concentrated deadfish. My entire room smelled. We got dressed and went out to the living room cause my parents where coming home soon. I openned a window in my bedroom. My mom comes in and is like, what is that horrible smell. My room stunk for two days. The girl and I never saoid a word to each other about it. I just acted like nothing happened, she had to have been embarressed. I broke up with her two weeks later. Dead fish man, IT WILL MAKE YOU PUKE!

[robert da strongman]

Yeah do that so I can out-press you!

not a chance...

[robert da strongman]

I don't haver many of these stories, manly becuase I have been with Janet since I was 15yrs old BUT ....

I had a girl friend when I was 13 or 14, I don't remember, but she was 16yrs old, why she was dating me, know idea. I thought it was awesome at the time cause she was a highschool cheerleader but looking back, she must have been a total loser to date a guy in middle school while she is in highschool LOL. Anyways, so we are fooling around, I am pretty green, I think a virgin actually at that time, we are in my bedroom, no parents home. I get her shirt off (I'll never forget this till the day I die) I get her pants off, then I take her underwear off and start to go down, as I spread her legs open, HOLY HELL, I never even got a chance to look what it looked like, I knwo two things with 100% certainty, #1 she was not shaved #2 she smelled like a can of dead fish. I immediately had a vomit reflex, I rolled over off her and feel on the floor, honestly, I can't remember how I played it off or what happened after that. It was like one of those smell caps you use before a heavy lift but the smell was concentrated deadfish. My entire room smelled. We got dressed and went out to the living room cause my parents where coming home soon. I openned a window in my bedroom. My mom comes in and is like, what is that horrible smell. My room stunk for two days. The girl and I never saoid a word to each other about it. I just acted like nothing happened, she had to have been embarressed. I broke up with her two weeks later. Dead fish man, IT WILL MAKE YOU PUKE!

thanks Steve....hate stanky pussy. that is a deal breaker!

[BEAST MODE]

Steve where did that story come from? lol

I have 2 that are similar...first girl I ever got naked was in 7th or 8th grade I believe. She liked me to take her clothes off, so I did it often. But one day in the summer after school let out, she came over mid-afternoon w/ a friend. I guess she had been out walking, and it was hot. We went up to my room, I got her naked, things happened, and my hands reeked for about 3 days no matter how much I washed them. And after that, even when she was fresh, I smelled it. Broke up w/ her shortly after that. Stupid reason to do it, but I'm glad I did because in the long run she ended up banging about half the guys in the senior class.

2nd story---really sweet church girl I dated about 2 years ago, we were neighbors...friends for about a year or so and we started hanging out more often, having cuddle time and watching movies, making out, that kind of shit. Finally one night she grabs my hand and shoves it down her pants, and I could feel her bush outside her fucking panties. I immediately went soft while she was giving me an hj, but I kept at it and suffered through it for her pleasure, although it is very difficult to locate the clit w/ that much hair. I refused to venture inside the panties. To me, that is so unhygenic...I mean think of all the stuff that hair traps...nasty. We had a discussion about it, I was very respectful and she understood completely where I was coming from, but she refused to do anything about it because she said she hated the way it felt not to have all that hair. And although sex is not essential to my survival, once we start heading down that road, if it stops...well, it's hard for me to keep going w/ it. And all it would've taken was a little trimming and shaping. I even offered to do it for her. And besides that, she was getting really bad about nagging me to go to church w/ her when she knew my beliefs already. So yeah, that didn't work out.

[Gerb]

Rich, from Rob's deadfish story that made him want to puke. I though, yeah, been there.

[robert da strongman]

one of the stones i put on the 60" platform ended up hitting my jaw...fuck if it hurts like hell right now.

[Gaoshang Xiongshou]

^^ damn, that is crazy.

[robert da strongman]

^^ damn, that is crazy.

the other one i did ended up on my face. all for the love of stones

[Gaoshang Xiongshou]

You would not be doing it right if these types of things did not happen :)

[robert da strongman]

true....

always leave a little of myself....skin, blood, hair.

[Gaoshang Xiongshou]

or sweat, tears, soul... I know how it is.

[robert da strongman]

definitely sweat...the humidity is getting insane. tacky is almost impossible to use.

[robert da strongman]

back day!


xvKAnyF4XCs


deads on 3" box
135, 225, 315,405x5
455 3 singles

barbell rows
225x5 8sets

cambered bar gm's
405x3 5sets

rope pulldowns
50x20 8sets

in and out..hit the beach for some rough surf! got rained out and ate burritos!
weighed in at the gym...250!! fuck me! wonder why i am gaining weight...haha think its the special sauce.

[Diabetic Muscle]

Nice deads and GMs. Never thought of using a cambered bar for those. How do you get it onto your back? I don't think I could get one up on a squat rack or power rack.

[Mr.Bones]

grats on 250

[robert da strongman]

Nice deads and GMs. Never thought of using a cambered bar for those. How do you get it onto your back? I don't think I could get one up on a squat rack or power rack.

thanks...should fit on the rack easily. the one i use is long enough. or are you thinking of a buffalo bar?

buffalo bar
http://asp.elitefts.com/images/upload/qa/Buffalo%20Bar%20Box%20Squat.jpg

cambered bar

http://www.westside-barbell.com/Images/cambered_bar.jpg

[robert da strongman]

grats on 250

i am trying to cut weight

[Diabetic Muscle]

http://lh4.googleusercontent.com/IfkmXxOEhsBTo0IwOKGftcm420hzcqS5038jZkLOebyy3UIEGT FTuMCP9uKWsBgcasvsHffrGgl4t8RBZYwwxJA-5vPeM4QLVHEIYFw60lF_LcFzdGy3AIQmK7N0dWFHZghSJcYl0d RQ_ctM-Ie5tSuQgmCtENAakgU0XTN-t0m9g37fnPU

[Diabetic Muscle]

I wished my gym had a cambered bar. I can't hardly get my arms back far enough to do low bar squats like I need to for PL.

[robert da strongman]

http://lh4.googleusercontent.com/IfkmXxOEhsBTo0IwOKGftcm420hzcqS5038jZkLOebyy3UIEGT FTuMCP9uKWsBgcasvsHffrGgl4t8RBZYwwxJA-5vPeM4QLVHEIYFw60lF_LcFzdGy3AIQmK7N0dWFHZghSJcYl0d RQ_ctM-Ie5tSuQgmCtENAakgU0XTN-t0m9g37fnPU


ok that is cambered but an EZ curl bar

[robert da strongman]

I wished my gym had a cambered bar. I can't hardly get my arms back far enough to do low bar squats like I need to for PL.

this thing is priceless

[robert da strongman]

FUCK!!!!

some cuntbag coworker wants to change our schedules...which will mean no spetember comp or nationals for rob! why? cuz she doesn't like the current one which she agreed to! she wants certain days off but wont ask anyone to switch....

i ripped into her in an email. but nicely. goddamn selfish fucking cunt! no one else matters except her! FUCK FUCK FUCK....

[BEAST MODE]

I would get everyone else on board and refuse to do it. You have to be a team player, and she is not being a team player, so she can either deal w/ it or they should let her go.

[robert da strongman]

yeah i hear ya....fuck if there isn't a new comp that popped up on october 30 down in fort myers.

[BEAST MODE]

Just do it man...can you take a vacation day so you're able to do the comp?

[robert da strongman]

why waste vacation when my current schedule has me off for 5 days. also i was planning to see my girls in november during nationals.

[BEAST MODE]

Well if they fuck your schedule up, and you really wanna do the comp, you'll have to take vaca.

[robert da strongman]

Well if they fuck your schedule up, and you really wanna do the comp, you'll have to take vaca.

why waste it when i already have the time? one person makes life hard for everyone else because they are selfish.

and i don't get vacation

[BEAST MODE]

Well that is just all around fucked up...that bitch needs to be let go.

[robert da strongman]

well i laid into her in an email that i forwarded to my boss. told them if they change it they will owe me for the competition fees. seeing as how we all agreed to the schedule.
worse part is i told her if she ever needs to switch just ask me.

[BEAST MODE]

Well hopefully she doesn't spin it around and you get the short end of the stick...but it sounds like she's one of those types that will find a way to do it.

[robert da strongman]

Well hopefully she doesn't spin it around and you get the short end of the stick...but it sounds like she's one of those types that will find a way to do it.

OCD control freak..

[Gerb]

that sucks dude.

[BEAST MODE]

OCD control freak..

...and a self-righteous, greedy bitch.

[robert da strongman]

that sucks dude.

i will talk with the boss monday....

[robert da strongman]

...and a self-righteous, greedy bitch.

very....

damn i could lift some rocks right about now.

going on a date tonight...might have a car bomb or 4

[Gerb]

Date! Nice. .... dudebro advice... always rub one out 2hours before the date. It is soon enough to make sure you are nice and relaxed and not just thinking abnout getting in her pants so you can actually listen to them talk but far enough away to have you recharged incase the end of the date turns positive!

[robert da strongman]

Date! Nice. .... dudebro advice... always rub one out 2hours before the date. It is soon enough to make sure you are nice and relaxed and not just thinking abnout getting in her pants so you can actually listen to them talk but far enough away to have you recharged incase the end of the date turns positive!

lol...will have to do that at work then...
it wont help with all the test in my system anyway. 20 minutes and i am ready to go again.

[BEAST MODE]

very....

damn i could lift some rocks right about now.

going on a date tonight...might have a car bomb or 4

Make sure you feed her more than you have...

[BEAST MODE]

Date! Nice. .... dudebro advice... always rub one out 2hours before the date. It is soon enough to make sure you are nice and relaxed and not just thinking abnout getting in her pants so you can actually listen to them talk but far enough away to have you recharged incase the end of the date turns positive!

I have to agree w/ Rob on this one...20 minutes max and I'm ready to let it rip again.

[robert da strongman]

Make sure you feed her more than you have...

should not be a problem....

[BEAST MODE]

Just make sure and fuck her doggy style so if she pukes, it goes away from you.

[robert da strongman]

but what happens if i puke on her?

[BEAST MODE]

Just act like you're getting your nut at the same time, she will be impressed by the size.

[robert da strongman]

she will just wonder why it is so chunky...

[BEAST MODE]

Just tell her "it happens." Be as vague as possible.

[robert da strongman]

its from all the protein...lol

[BEAST MODE]

Exactly...it just means your semen has a higher protein content than normal men. But you are not a normal man. Tell her how special and unique you are...then thrust some more.

[robert da strongman]

definitely not normal right now....

[BEAST MODE]

Even when we're not chemically enhanced, we aren't normal.

[robert da strongman]

true....always off my rocker

[robert da strongman]

i need liquid painkillers!!!

margaritas or jager bombs??????

[BEAST MODE]

Both!

[robert da strongman]

no mixing!!

might go with margaritas

[BEAST MODE]

I probably would do that, considering the heat.

[robert da strongman]

been inside all day...but ritas on the rocks sound tasty.

[BEAST MODE]

Yes they do. If they weren't $8, I'd have some at the ball game tonight.

[robert da strongman]

Yes they do. If they weren't $8, I'd have some at the ball game tonight.

beer at a ball game!!

who the cards losing to?


i am sure they will be pricey at the pub....

[BEAST MODE]

Nah, I don't really have a taste for beer right now. We have the Brewers this weekend...should take 2 of 3 easily, if not a sweep. Waino is pitching tonight, so as long as our offense gives him run support, it should be an easy win.

[robert da strongman]

then go for the ritas!


i gave up on the cubs...damn they are pathetic.

[BEAST MODE]

I've been trying to tell you this for a long time now. Glad you finally realized how bad they suck.

[robert da strongman]

great potential but complete and utter lack of "will to win"

[BEAST MODE]

I think the Cards were the same way up until last weekend. We needed to face a mirror image of ourselves to realize how bad we sucked. And obviously, we came out on top...totally ripped the Cubs a new one.

[robert da strongman]

oh yeah pujols destroyed them....

[BEAST MODE]

MVP right there! I can't believe they kept pitching to him and let him hit 3 HR's in one game!

[robert da strongman]

the coaching stinks. probably pitched all fastballs

[BEAST MODE]

Well if coaching is their problem, then it has been a problem for 102 years.

[robert da strongman]

i truly believe they are cursed. how can you have the talent they have had and still lose?

[Gerb]

Happy Birthday dudebro, I sent a stripper gram to your work, he should be there soon.

[Gerb]

you still planning to party tonight with your old marine buddies?

[robert da strongman]

gah you fuckers suck ass!

thanks...faggots!

[robert da strongman]

so my free month ended at the gym...don't know if i want to stay there.
going to give anytime fitness a try. its on my way to work and home. looks like they have a decent free weight area and 24-7 access for less than 30 bucks. got a 7 day pass to kick the tires there...

[BEAST MODE]

Wow...that is beyond hardcore gay! lol

[robert da strongman]

Wow...that is beyond hardcore gay! lol

imagine opening that up at work...couldn't get out of here fast enough