Veteran strongman Robert Oberst was absent from professional competition in 2023 to focus on his television acting debut as “Karl Montgomery” in the third season of HBO’s The Righteous Gemstones. A shoulder injury late in his Strongman career also likely influenced that decision.
Oberst admittedly got “fat and out of shape,” weighing 370 pounds at six feet, seven inches tall, but he’s back to the Strongman lifestyle, documenting his progress on social media. On Oct. 16, 2024, Oberst uploaded his first YouTube update in two years, sharing a push-pull workout.
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Oberst’s Push-Pull Workout
The weights, sets, and reps were not provided for the workout:
- Single-Arm Dumbbell Overhead Press
- Cable Rope Hammer Curl
- Cable Overhead Triceps Extension
- Dumbbell Lateral Raise
- Dumbbell Alternating Front Raise
- Dumbbell Biceps Curl
While Oberst does aim to return to competition shape, he has not revealed any plans to compete.
Symmetry, Deadlifts, and Tire Flip
Testing his left-side ability, Oberst prioritized technique while pressing an oversized Rogue dumbbell. Though a hint of asymmetry appeared, he handled the weight without further disruption.
One of my main focuses right now is balance. I never trained my left arm.
Oberst’s push-pull workout comprised accessory movements to isolate the smaller arm and shoulder.
A few days later, he uploaded a training session to improve his deadlift technique. In 2019, Oberst famously criticized deadlifts as overly risky on the Joe Rogan Experience, saying the risk-to-reward ratio is “a joke.” While Oberst dislikes the toll deadlifts have taken on his lower back, he plans to remedy this by squeezing his glutes to shift some of the load.
Oberst also focused on heavy front squats, smashing three reps of 405 pounds and flipping a massive 1,200-pound tire with a priority to minimize biceps injury.
I’ve never had a 1,200-pound tire in [competition]; that’s why we train with them. Make sure you’re not trying to curl it up.
[Related: 16 Best Biceps Exercises]
[Related: How to Work Out With a Tire and Sledgehammer]
Oberst’s Strongman Diet
Oberst crafted a meal plan that he’ll follow strictly for a few weeks, allowing for cheat meals.
My breakfast will always be eggs and rice. That’s my favorite breakfast with a little Cajun seasoning.
More specifically, four to six eggs and a half to one cup of white rice. Oberst has a shake as a snack, and his lunch features as much white meat as he wants (e.g., fish, turkey, or chicken) with one cup of rice or potatoes.
If I get hungry, I have a shake between lunch and dinner. I try not to, and go straight for dinner.
Dinner is a large piece of fatty meat, typically a New York steak with four to eight pieces of asparagus.
I want to see exactly what kind of monster I turn out to be.
More Strongman Content
- 2024 Classic Physique Olympia Runner-Up Mike Sommerfeld’s Hypertrophy Chest Training
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Featured image: @robertoberst on Instagram
