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TRAINING LOG: Justin Blatnik

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/13/16 at 9:37pm
Fall Season Week 13 Day 3
Wednesday 10/12/16

Squatober Day 12

High Box SSB Box Squat
Doubles at 70, 75, 80, 85%
Triples at 85, 80, 75%

Bentover Rows 5x5

Fall Season Week 13 Day 4
Thursday 10/13/16

Quick 25 min session and wanted to move things fast so decided to hit some quick power snatches and power cleans + jerks

Power Snatch
60kg, 70kg, 80kg, 90kg, 100kg

Power Clean + Split Jerk
60kg, 80kg, 100kg, 110kg, 120kg, 130kg

Really happy with how quickly and smooth this went. Also with how close they were to max percentages but not max effort, as back in July I went 103/133 in the weightlifting meet I competed in.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/16/16 at 3:44pm
Fall Season Week 13 Day 5
Saturday 10/15/16

Stone Mountain Highland Games

20lb Sheaf - 29' for a 1' PR and the event win. Hit on last attempt. Solid start for the day.
WOB - 13' with bunch of misses. Ugh. close at 14' as well. 4th
H. Hammer  - won the event around 90' and hit 96'4" in extras.
Caber - 2nd on a shootout. Ugh. Had a shot. good fun.
Open Stone - the dreaded (stupid) Stone Mtn 28lb bowling ball...26'11.5" for 5th.
HWFD - 33'8.5" for an all-time PR and 2nd in the event.
LWFD - 67'3" for a season PR, 3rd in event. Fouled 2 of my 3 throws that would have been ~4' PRs around 72'. Ugh, that's tough to know but promising to say that I'm onto something.

Finished 2nd overall on a really fun day. Needed a multiple-PR day to stoke the fire again. Really need to bring up my stones, WOB, and get that dang LWFD in! 2 games left to get it done!


Edited by JustinBlatnik - 10/16/16 at 8:43pm
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CharlesFay Quote  Post ReplyReply Direct Link To This Post Posted: 10/16/16 at 6:22pm
Great day overall! Congrats. Boo on making you throw reverse order though.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/16/16 at 8:46pm
Originally posted by CharlesFay CharlesFay wrote:

Great day overall! Congrats. Boo on making you throw reverse order though.


Thanks Charles! It was a good one - and need to see you at that games next year!

Fall Season Week 14 Day 1
Sunday 10/16/16

Prep:
Dead Bugs
DB Curls
KB Snatch

High Box SSB Squats
4's @ 60 and 65%
3's @ 70 and 75%
4's @ 70 and 65%

DB Incline 5x5 w/ 4/2/x/2 Tempo
Pullups 5x5

25 reps MSA Footwork Drills

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/17/16 at 6:37am
That's a lot of PRs.  Good stuff, Justin!

Tom
But always, there remained the discipline of steel.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/27/16 at 9:02pm
Holy Crap I'm behind on updating this log thing...

Fall Season Week 14 Day 2
Monday 10/17/16

Squatober Day 14

SSB High Box Squats
3's at 07, 75, 80, 82, and 85%
2x1 @ 90%

DB Rows 4x4
Threw some Shot. Nothing special.

Fall Season Week 14 Day 3
Tuesday 10/18/16

Squatober Day 15

Prep:
DB RDLS 3x5
KB Squat to OHP 3x10
KB Swings 3x10

RFE Split Squat 3x5 light
SSB Box Squats (2sec pause at 2" Lower Box)
3's @ 50, 55, 60%
2's @ 65, 70%
1's @ 75, 80%

Strict OHP 4x4
CG Bench 4x4

Fall Season Week 14 Day 4
Thursday 10/20/16

Squatober Day 17

Sheaf 16lb bag x few. Crushed 3 in a row over 30' bar

Prep:
KB Power Pull 3x10
KB RDL 3x5
BB Squat to Press 3x5

SSB Box Squat
2-ct Pause 2's @ 60, 65, 70%
2-ct Pause 1's @ 75, 80%
Doubles at 85, 87%
1x1 90%
2-ct Pause 3x1 @ 80%

Weighted Chins 5x2


Fall Season Week 14 Day 5
Saturday 10/22/16


Power Cleans - up to a bunch of singles at 100kg measuring peak velocity. Was hitting right around 2.5m/s. Accidentally deleted what I had written down.

Got to lift at Virginia High Performance in VA Beach thanks to Jeff Nichols. Had an amazing conversation with him as well covering multiple topics. Was there about 3.5 hours and thought I would be done in about 1.5. Awesome time and can't wait to go back.

Fall Season Week 14 Day 6
Sunday 10/23/16

MASA Invitational at the Central Virginia Highland Games in Richmond, VA

H. Hammer - 93'. Didn't have the finish there today.
Breamar Stone - 26'ish. Just crap. Ugh.
Open Stone - 41'4" PR. Had a 41'1" as well which would have been a PR. Good stuff
HWFD - 33'4.5", had 6 throws and was one of my best ever series. Getting closer to busting them. Feeling much better here.
LWFD - 68'2" which is a season best and comes close to the fouls last week. Had one that I thought was going to be huge and it stuck to the thumb. Another solid series. Wanted that 70' mark bad.
Caber - 11:45. 3 turns.
WOB - 13' on no misses, close at 14'3" but no dice. Needs work.
16lb Sheaf - 34' for a PR. Crushed it enough that I was encouraged to go after 35' but didn't quite have it. Went 24, 27, 30 with no misses then jumped to 34'. Been wanting that for a few games. Nice PR to close out the day.

Overall - 1st in a group of 3. Only events I didn't win were the stones. Know I am needing work but excited as the peaking has seemed to work well with the PRs in last 2 games. Have to thank Adam Brezina for hanging out and coaching me up for the day.

Post-Season Week 1/3 Day 1
Monday 10/24/16

Squatober Day 18

Clean Pull Doubles @ 60, 65, 70, 75%
BB RDLs 3x5
SSB Box Squat
1x2 @ 60, 65%
2x2 @ 70, 75%
DB OHP 4x4

So I am calling this next mini phase "postseason" as throwing season is really pretty much "over" now, except for Clover which will be November 12th. Going to spend a few weeks finishing out Squatober and just having some fun mixing up training. After Clover true off-season training switch will start.



Post-Season Week 1/3 Day 2
Tuesday 10/25/16

Squatober Day 19

Prep:
BB RDL 3x5
Bent Row 3x10
BB Gm's 3x5
BB Squat to Press 3x3

SSB Box Squat
3's @ 60, 65, 70%
4's @ 72, 77%
5 @ 80%

RFE Split Squat 3x5
Back Extension 3x10

Post-Season Week 1/3 Day 3
Wednesday 10/26/16

Squatober Day 20

Prep:
BB RDL + Bent Row 3x5ea
BB Alt Lunge 3x3ea
Pushups 3x10

Superset: 2-ct Pause on every rep
A1) SSB Back Squat
A2) Bench Press
A3) Weighted Chin-up
2's @ 55, 60, 65, 70%
1's @ 75, 80, 80, 80%

Post-Season Week 1/3 Day 4
Thursday 10/27/16

Squatober Day 21

Prep:
BB Gm's 3x5
Lat Pulldowns 3x10
KB Swing 5x5
BB Squat to Press 3x3

Step Ups 4x4ea
DB Pullovers 3x5

SSB Box Squat 3's @ 60, 70, 75, 75%

BB RDL + BB Bent Row 3x5ea

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/31/16 at 10:30am
Post-Season Week 1/3 Day 5
Friday 10/28/16


Session 1: Squatober Day 22
Prep:
KB Swings 3x10
BB Squat to Press 3x3
BW Lunges 3x5ea

SSB Box Squats
5@50%, 3@60%
Single then Double at 70, 75, 80, 85%

Session 2:
Power Snatch - worked up to see what I could keep over 3.0m/s. Got 70kg at 3.01m/s but couldn't muster 72kg.
Deads - worked up singles at 440, 484, and 506
BW Back Extensions 2x10
T-Spine Extensions on GHR 2x10 w/ mini band

Post-Season Week 1/3 Day 6
Saturday 10/29/16

Lifting with Big House!

1A) Turkish Get-Ups 3x3ea 20, 24, 28kg
2A) Pushups 10x10
2B) Inverted Row 10x12
3A) Lat Pulldown 5x15
3B) Seated OHP Machine 4x10
3C) DB Rear Delt Fly
4A) Seated Row Machine 10x10
5A) DB Flat Bench 4x10, used 80s, had to drop to 60s on last set to finish
6A) DB Curl 3x10
7A) Tricep Pushdown 3x20
8A) Hammer Curl 3x10
8A) 1-Arm Rope OH Tri Extension 3x15

SMOKED!!!

Post-Season Week 2/3 Day 1
Sunday 10/30/16

Completed the Spartan Sprint Obstacle Course Race. 4.4 miles. Sucked worse than I expected.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/09/17 at 12:00pm
Wow...so kinda lost track of log life for 2 months there...going to sit down later and try and come up with an update. Here is the short version - 2016 best throwing was on here in October. Since then, just been doing whatever. Lots of lifting, taking a break here and there, and having some fun. Lot of easy 180 drills in the garage, time to kick back up the throwing but weather hasn't cooperated much with lots of rain and now today cold and snow. Had the 4th Annual Blatnik Strength Christmas Meet - Huge Success. Trying to continue to figure out 2017 Training Plans and Games Schedule, as well as needing to recap and set some goals for 2017
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/17 at 4:12pm
OK so I promise to get back to tracking this stuff here. Going to reach out and ask a few others to do it as well to help with accountability. Still need to recap 2017 and now I guess January and the first half of February. For anyone that cares, I have somewhat kept track through Youtube weekly updates, if you search "Blatnik Strength" on Youtube you should be able to find the page.

2/13/17

Morning:
Forwards Sled Drags - 10 trips, 110lbs
Power Snatch - up to 85kg for 2x2
Power Clean - up to 114kg for 2x2
Front Squat - up to 130kg for 2x2

I have been structuring a morning weightlifting session 2-3 days per week and this is pretty much the extent of it. Rotating percentages (which I may tweak as it's been a little heavy) and rotating singles, doubles, and triples on Monday/Wednesday/Friday. Worked on by my PT in the early afternoon as I have been having some pain in my cervical spine lately - she basically thinks it came from sleeping weird. Ugh.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/15/17 at 11:31am
2/14/17

Morning: 20 mins airdyne

Night:
Buffalo Bar Squats
- worked up to 4x3 @375lbs
DB Incline 5 sets 15/15/15/12/10 with 50s up to 70s
Prowler Push (+90lbs) 6 "1-way" runs. Not sprints, not walks, 30ish sec rest interval.

Squats felt like death today. Entire back has still been pissed at me lately. Hoping for a little more solid day tomorrow.


Edited by JustinBlatnik - 2/16/17 at 9:25am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/16/17 at 9:24am
2/15/17

Morning:
Forwards Sled Drags - 15 trips, 85lbs

5 Rounds:
5 Pullups
20 UH Pushdowns
12 Back Extensions

5 Rounds:
20 Band Rear Delts
20 DB Lateral Delt w/ Fat Gripz

4 Rounds:
15 Fat Gripz DB Curls
20 Seated Cable Row w/ Rope

Night:
Power Snatch - up to 65kg for 5x2
Power Clean to 5 Push Press - 4 sets, 60/70/80/90kg
Dead Stop Bent Rows 3x5 90kg

Morning Pump Sesh Brah! Just trying to take things a little easier after those squats for a mini "deload" in intensity during the week this week after those squats. Plan it to push things back up Friday and Saturday.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/16/17 at 8:08pm
Bring back the Blood & Iron Podcast!! Give the people what they want!

Anyways... glad to see your log back going here.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/17 at 1:43pm
Hey Andrew,

Sorry for the B&I absence. Things have just not worked well for us lately. However, I am working on starting up a new podcast covering the same topics, ideas, interview, etc. Really excited for the direction of that going forwards - so Stay Tuned!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/17/17 at 1:46pm
2/16/17

Mornin: 20 min Airdyne

Night: quick workout with a friend who was in town.

Bench Press on Fat Bar
5's working up something very moderate with 100# chain
then threw on the slingshot for 2x10
Paired with CB Bent Rows 135 4-5x8
and DB Rear Delt Swings 3x20

DB Overhead 3x10
Banded Lat Pulldown 3x15
Pallof Rotate and Press 3x8ea
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Post Options Post Options   Thanks (0) Thanks(0)   Quote AndrewK51 Quote  Post ReplyReply Direct Link To This Post Posted: 2/18/17 at 8:11am
No worries. Totally understandable, I'm sure it takes a decent amount of time to get all that together and produced and what not.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/20/17 at 6:23am
2/17/17 Some light training

2 Power Cleans + 2 Split Jerks
- worked up to 120kg

Then lots of mobility work. My right shoulder has been giving me some fits. Things are slowly improving in the mobility department, but slowly is the key there. My shoulders and T-spine really need some serious work. But getting there.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/20/17 at 6:28am
2/18/17 Weightlifting

Snatch
- up to 105kg no misses. Solid to this point.
- barely missed 108 so jumped to goal for the day
- missed 111 close, then made 111kg on second attempt

Clean
- felt crappy working up (that's a sign)
- makes at 130 and 140kg
- jumped to goal of 152kg because things felt crappy (logical)
- missed 152 twice. 2nd time caught it and it slid down my shoulders and that pissed off my right shoulder and elbow some more (see yesterdays post)

Forwards Sled Drags - 20 trips, 60lbs
- wore powerdot on shoulder and elbow during.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/20/17 at 6:07pm
2/20/17 Heavy Day
-felt pretty decent today after taking yesterday off.

Cambered Bar Squats
-up to 385 for 3x3

Homemade "Vert Pull" Deadlifts
- sets of 4 at 180, 190, and 200kg

Circuit: 3X
Death March 3x8/leg 25s, 35s, 45s
"Banded TKE" Sissy Squats 3x8 slow tempo
AB Wheel 3x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/17 at 10:39am
2/21/17

Morning:
Forwards Sled Drags: 10 trips w/ 120lbs

DB Bench Press 4x30 25s
Swiss Bar Bent Rows 4x12

Face Pulls 4x25
Tricep Pushdowns 4x25

Just putting in work. Throws later today.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/21/17 at 7:29pm
2/21/17 Throws in afternoon/evening

Light Hammer
McKim/Betz/IDK Who originated Drill x4
10 Fulls - most (other than 2) over 110, best at 114'. Gotta find another gear somewhere.

"Stone" Throws
Alternate between 20lb shot put Braemar throw and 12lb shot put full spin
- 10 throws each. Solid day here. 20lb-ers had a lightbulb moment on my push with my right side and threw most around 35', which is 2' better then I had been throwing with the 20lb shot.
-12lb full spins were decent, with a recent best of 50' with one. Still going to try to get in more reps with the 12lber on the full spin before upping my game to the 16lb shot.

LWFD x 7 stand throws, out to 39'. Seeing multiple people doing these lately so tried them out again. Not sure if I buy it.

HWFD
1-Turn x 3, focus on big finish
2-turn x 6, first 3 focus on finish, last 3 focus on acceleration on sprint (which didn't really happen).
-both 1 and 2 turns falling 29-33'

LWFD
1-Turn x 3, focus on big finish
2-turn x 10ish, focused on a few different things and that prob wasn't the best thing. Most fell 59-64'

Twas really good weather to get out and throw today and it was nice to have the time. Take-aways for next time I practice these: Next gear on hammer, and a little work on countering. "stone" I need to use my freakin left arm and block with it. And keep rotating into the block instead of jumping at the front (been watching a lot of Ryan Crouser vids as of late). Weights I need to speed the hell up, get around at the front, and stay of my right heel and use that right foot/leg instead of it being dead weight. And PUSH!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/17 at 7:56am
Do what works for you, man. I never do stands or 2 turns (ok rarely do 1 turns) because for me I cant get myself into the right position for them. I still hit decent numbers in my full throws. 

Maybe I'd be better if I did stands and 1 turns in weights, we may never know. Because I am too lazy to do them. I'd rather do fulls at different intensities, trying to hit certain distances with the least effort possible. 

To each their own!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/17 at 8:33am
Originally posted by TheJeff696 TheJeff696 wrote:

Do what works for you, man. I never do stands or 2 turns (ok rarely do 1 turns) because for me I cant get myself into the right position for them. I still hit decent numbers in my full throws. 

Maybe I'd be better if I did stands and 1 turns in weights, we may never know. Because I am too lazy to do them. I'd rather do fulls at different intensities, trying to hit certain distances with the least effort possible. 

To each their own!


Right on Jeff. I'm like a lost pony trying to find it's way home (sort of lol). It's more of finding which pieces of the puzzle I can add in the right way. Ex: in the hammer, I really suck at 1 and 2 winds but can hit my normal throws just fine. Will shifting my hammer throw focus to just 1-turns help? Maybe. Then again it could just throw me off more.

In my mind, I think of throwing like weight training - if I want to improve my clean, I may spend some time from blocks, the next period of time from the hang before I go back to the floor. Breaking things down.  However, I need to figure this "breakdown" part out for myself in the stone and weights (and WOB ugh) more than anything. I do really like your idea of "how easy can I throw __ implement for ___ distance on this day."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/22/17 at 10:11am
Breaking it down is a good way of thinking as well. I am much the same with one and 2 winds and hammer. I think the issue for me and doing pieces of a throw is I try to do it for as far as possible, which isn't the point. Hence the effort percentage throws. 

I feel ya though, I need to learn some new practices to make new breakthroughs in the events that are difficult for me to make advances in. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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