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TRAINING LOG: Justin Blatnik |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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At least some of us share our training in a log on here... Double burn
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/17/17 Welp...I once again am behind about a week. Mostly because I was pissed off...as my low back "went out" again. It's obviously some sort of disc-related issue that leaves me leaning to the left significantly. This happened Monday night at practice with the effin 56 (cuz I need to stay a fatty apparently haha). Last throw and was about to move on and bam. Tweaked. Saw Chiro Tuesday morning for not too much relief and my PT Tuesday night helped me out tremendously with some dry needling and a few other things. Really diligent through the week on what PT gave me and saw her again Friday night for another round of treatment. Sunday morning I feel good as new (almost). Lots of little rehab work on Saturday seemed to help a lot. Cleared to feel out lifting starting today and continue large amounts of rehab work. Then we will see when I can get back to throwing (hopefully start of next week) to get in a little before Dublin Irish Fest
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Aaron George
Newbie Joined: 4/22/13 Location: greenville sc Status: Offline Points: 3 |
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better heal that back up for the #hamchams!
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Aaron George
Newbie Joined: 4/22/13 Location: greenville sc Status: Offline Points: 3 |
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Want me to post my training log huh?
Ok: Past 6 months: box squat inconsistently every other week. sometimes not at all bench press emom on the 3rd full moon of each 2nd tuesday throw a shit ton eat pie the end
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Aaron -- I watched you at Blairsville. The pie is working.
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Aim high. Stay hungry.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Well I have once again sucked at updating this thing since hurting my back...I will once again try to backlog some of it. 8/12/17 Shot Throws 8 Stands 12 Fulls - one of my best days in terms of consistency. Need this to transfer to games 42WFD - 10 throws. Very good day here. 28WFD - 8 throws. eh not quite as good as the 42. It was hot and I was tired. Need new gear from pushing the weight, not leaning and pulling. Work in progress. Maybe one day I will grow up and throw like a big boy. Wedding to follow. Plenty of liquid carbs to stop catabolism ;) 8/13/17 Depth Jumps 5x2 Buffalo Bar Speed Box Squats to Box w/ Average Bands (that's a mouthful) 8-10 sets (got to talking so forgot). Decent speeds today. Still working my DIB cue from Jon Hereth Clean Pulls 5x3 asc. Tri-Set: Pulcinella GMs 5x3 (thanks for the idea Chaz Fay! was looking for an accessory like this). Strict OHP 5x5 Triple Broad Jump 5x3 8/14/17 20 mins forwards sled dragging
42lb WOB maybe 10-15 pulls at 16' (didn't count reps). 8/15/17 Standing Shot Throws x8 Full Throws x9 - finished with a decent series on last 3. Still waiting to pop a big throw out there. Light Hammer McKim/Betz drill x 4 Full Throws x10 - it was VERY humid. That's how my throws went. Just need to learn to find/control a new gear to find the next break through in distance (I think) |
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CharlesFay
Senior Member Joined: 5/15/16 Status: Offline Points: 368 |
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Glad you liked the Pulcinella good mornings, I'm hoping they help my WOB. I really enjoy reaching out to some of the greats of the sport like Pulcinella and Valenti to try and find out what worked for them. They are a great resource for training ideas.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Absolutely 100% agree. I saw the Pulcinella GM a couple years back and did them for a bit. Staying really light on them right now to be smart with my low back but like the speed I feel with them - and hoping they help the same thing for me haha. 8/15/17 Night lift Snatch Doubles up to 90kg Single at 95kg Clean and Jerks up to 110kg Cleans at 120 and 130kg Front Squat - doubles at 90, 110, 130, and 140kg OH Squats - 5x5 40,50,60,70,80kg
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/16/17 I think this was an off day. 8/17/17 Threw something - can't remember, I think stone and weights? Did a bunch of random "bodybuilding crap" for pretty much total body. Just worked for da pahmp. 8/18/17 Speed Deads 10x1 against monster minis Squat w/Weight Releasers up to a single at 385 w/ 50lbs on weight releasers Snatch Grip High Pulls 5x3 supersetted with 5x3 Sheaf Toss That was it for the day. Trying to be strong and explosive. 8/19/17 Hosted a Mental Kilter Workshop at the gym. This is a non-profit group for anyone struggling with substance abuse or alcohol issues, or any mental struggle at that. 8/20/17 Stone Throws x random LWFD x maybe 10, quit when I started to get funky and didn't want to piss myself off. Light Hammer x 10 25 mins sled draggin to be unfatty. 8/21/17 Depth Jumps 5x2 Buffalo Bar Speed Box Squats to Box w/ Average Bands (that's a mouthful) 8-10 sets - Speeds were a bit all over today from 0.81m/s to .93m/s but let the speed dictate bar weight Clean Pulls 5x3 asc.top set 170kg Tri-Set: Pulcinella GMs 5x3 Strict OHP 5x5 Triple Broad Jump 5x3 some different sled pushes and drags cuz I'm a fatty.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/22/17
Snatch + 2 OHS 10kg jumps up to 80kg
Throws: Stands and fulls with different weight shots…until the rain came.
8/23/17
30 mins sled dragging
42WFD x 10 28 WFD x idk…until the rain came
Clean and Jerk Singles 70, 90, 100, 110, 120kg (soft on the jerk on the 120)
125, 130, 135, 140kg
Front Squat Doubles 70kg, 110kg, 130kg
So apparently I have picked the exact time each day it decides to rain to go throw. Throw for about 30 minutes and then it rains…but only for about 30 mins, but enough of a thunderstorm that I have to pack it up. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/26/17 Greenhill Highland Games Open Stone - 38'3" for 6th 56 HWFD - 29'7.5" for 6th 28 LWFD - 63' 8.5" for 6th 22# Hammer - 86'11" for 5th 16# Hammer - 108' for 4th I believe Caber - 80deg, for 2nd 20lb Sheaf - 21' not sure in placing 56 WOB - 12' not sure Overall 5th Well...hope I got the crud out of the system. This was not a very good games for me all around as a whole. Just couldn't put it together today. Not sure why. Going to use it to add fuel to the fire. 8/27/17 42 WOB x some...until practice standard broke. Power Snatch 8x2 60% EMOM Power Clean + Power Jerk 15x1 60% EMOM |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/29/17 Threw 24 and 28 WFDs. Twice on this day. Didn't have a tape measure either time haha but it wasn't very good. 8/30/17 Buffalo Bar Speed Box Squats to Box w/ Average Bands Around 10 sets (lost count) - A little lighter bar weight trying to keep speeds above 0.9m/s Hurdle Hops x some x different variations (seated, depth, etc) SSB Pulcinella GMs - different feel with the SSB than a straight bar. Forgot the weight, up to around 185lbs maybe? Clean Pulls 5x3 120-160kg Then Threw in the back of my gym in the gravel lot. Might tear up the weights but I had a bit of a lightbulb moment. FINALLY feeling somewhat of a push and not leaning/diving with my left shoulder to sprint. So I got after those a little bit in volume than planned. Not 100% effort either and really liked how far the throws were going without much "effort" felt. |
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AndrewK51
Senior Member Joined: 6/15/15 Status: Offline Points: 633 |
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What are you using to measure bar velocity?
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Open Barbell V2.0
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/31 Power Snatch - bunch of singles up to 90kg Power Clean - up to 5x1 at 120kg 9/1 25 min elliptical Eat Biscuitville Throws: Stand and MSA Shot Puts 42lb weight for distance 28lb weight for distance 21lb weight for distance Energy drink and Milky Way SSB Box Squats against average bands - up to relatively heavy single Speed Deads 10x1 GHR 3x8 Leg Extension and leg curls - light high reps 9/2 Shot Puts and Hammer Throws - wasn't feeling it today. Not a very good practice. 9/3 and 9/4 - about 1hr each day of various accessory and rehab movements. 9/5 off day because of my schedule. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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9/6 Power Clean - singles at 121-127kg jumping 1kg each set BTN Push Press - doubles 90-100kg, 2kg jumps each set Clean Pulls 3x3 150kg
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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9/7 off 9/8 Big throws practice. Final tune-up before hurricane weather comes in. 16lb shot put, 42lb, 28lb, and 21lb weights for distance and cleaned the gym 9/9 Snatch SSB Squats 9/10 WOB x some Sheaf x some Random Stuff 9/11 Power Snatch - 90kg for 4x1 Belt Squat - 365 for 4x3, 315 for 4x3 DB RDL 2x10 w/ band DB OHP 2x15 Just trying to feel smooth 9/12 Off/...well I think I had a rid come out in my back at about 11:00pm on my way to bed Tuesday night. Hopefully this gets worked out before this weekend. Spasms are taking breath away. Never felt it like this before. Crap. Writing this now on Wednesday it is a good bit better but this would make throwing very difficult. Calling my PT now haha
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Alrighty, I suck again at updates. Need to have someone beat me if I don't do it... So rested up and worked with PT and Chiro to get me into LW Nationals Weekend... 9/16/17 OK Scotfest aka LW Nationals Braemar: 29'10", 8th...ugh. I suck at stones. Nothing else to say. Open Stone: 28'2,5", 9th. UGH even bigger. Just missing it, considering I had a practice leading up to this games that at one point threw 4 throws over 42' in a row, which would have put me 4th in this event. Felt like a massive hole to dig out of. 42hwfd:43'4", 4th. Had my thumb stick on my second 2 throws and wish I had them back as this first one was kind of a safety. Think there is definitely something bigger here. 28lwfd: 60'1", 5th, Had a lot more in me here on this day. Fouled over the front on the first, this mark was my second, and I REALLY wish I had my third back but it once again stuck to the thumb. 22lb Hammer: 86'0.5", 3rd. This just was blah on the day. No speed/counter. 16lb Hammer: 103'9.5", same as the heavy hammer. Didn't help anyone that because we repeatedly broke hammers that they took foreverrrrr. Really struggling with hammer mojo lately and it showed today. Sheaf: 30', for event win! Yay won something! Took 1 stab at 35'6" but def not there lol 42WOB: 16' for 4th, close to clearing 17' on my second attempt. Caber: 2:45 BARELY, on a turn/no turn scoring. Should have done better. To be honest I was gassed. Overall: 4th and qualified for World's in Hungary!!! This was a really exciting and fun trip and one of the bigger games I have competed in (especially with something on the line). It was nice to put together a good enough day. The group of guys throwing were great! Amazing trip and Brian Randall and crew were top notch in terms of service to the athletes. Motivated by never being out of the country - I am making the trip to Hungary. Thank you new credit card. So that is the focus for the next month! 7/18 - 7/22, just got back in the groove with things in terms of some light lifting and easy throws mixed in day to day. 7/23 Hosted a Throwing Clinic. It went AMAZING. Had 13 athletes out an we got in tons of throws. Super rewarding and I will definitely be doing another one in the future. 7/24 Bench - 5x3 TRX Inverted Rows, Tris, Bis, Incline, Pullups 7/25 Clean Pulls 5x3 @ 130kg GHR 3x8 Belt Squat 3x8 Braemar and Open Stone Throws...kinda sucked today :/
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Yaaay it's July again! Also great work man! The switch to LW has suited you well!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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HAHA well I guess it's the 90 degree temps that have me guessing the dates wrong |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Well once again I get this bad feeling for never updating my log. Quick updates since last year's LW Nationals: Went to LW Worlds in Hungary. The trip was amazing. The vacation in Vienna, Austria and all through Italy was so amazing. Budapest was a cool city, and competing internationally was so much fun. This was also my first ever trip outside the US. Finished 3rd to round out a USA podium. My gym, Strength Empire Gym, has exceeded expectations and is an amazing environment. Hosted a big Christmas Supertotal "meet" (unofficial) for charity and held a Pullfest (deadlift party) March 31st for our biggest event yet. Excited for the direction that the gym is going. Competed in my second ever weightlifting meet and did well. Went 4/6 hitting a 115kg Snatch and 148kg Clean and Jerk for a 263kg total at 101kg bw. Had PRs across the board and hit a PR clean of 155kg on my last attempt and just missed the jerk. Now onto this throwing season that has not gotten all that much attention. Weather and schedule, gym, and life have not boded well for my practice. Just haven't been fully motivated to get out and throw as much as of late because I haven't been able to fully focus on it. But I need to still get back to logging training. So here it goes: Monday 4/23 Hip Circle Walks 3-Way Shoulder Raise 3x15 Back Squat 3x10 Death Push Press 3x10 Strict OHP 3x10 Pullups 3x10 RFE Split Squat 3x10 Weighted Planks 3x30s 200lb Sandbag Carry 5x 100ft Tuesday 3/24 Rotational Core Work KB Work Small Rolling Thunder High Hang Power Snatch 5x5 Snatch Deadlift 3x8 RDL 3x10 Cambered Bar Bentover Row 3x10 Stir the Pot 3x10ea Wednesday 4/25 KB Work Bench Press 3x10 micro bands and Neutral Grip Bar Reverse Hyper 3x15 Lat Pulldown 3x10 Ab Wheel 3x10 Row Thursday 4/26 T-Spine Mobility Front Squat 3x10 Belt Squat 3x10 w/ micro bands TKEs 3x15 So the 26th has now made 116 days in a row of 2018 that I have done some sort of training. Even if it has been an extended stretching session or 25 min bike ride. Split up my 3rd workout this week to Wednesday and Thursday as legs were still toast from Monday. Obviously a small volume phase right now prepping for bigger things later in the year.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Yaaay more people logging! Welcome back, sir!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Since the scare of it going away and how much people seemed to care, it's the least I can do to help with content.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Friday 4/27 Incline DB Curls 3x10 OH Tricep Extension 3x10 (hey summer is coming right brah?) Small Pinch Block High Hang Power Clean 5x5 - these were terrible because I can't re-hook grip. And no straps. Just funk and tiring. Muscle Snatch 5x3 GHR 3x10 Snatch Grip Upright Row 3x10 Yoke Carry 5 sets 50' down and 50' back with drop and trun adding weight. I think I got up to something around 450 or 500...didn't really count Saturday 4/28 "cardio" of 8 hours of landscaping side job, then a glorious 20 minute stretch out session Sunday 4/29 Birddog Rows 3x 10,8,6 BB Thrusters 2x10 40kg TRX Feet Up Rows 3x10 Snatch 6x3 HOLY Cardio Clean + 2 Jerks 6 sets Deadlift 4x6 @ 100% of clean (not too terrible) Incline DB Press 3x10 45-degree Back Ext. 3x10 Sled Push Sprints, just 5x down and back with 20kg added. Monday 4/30 Hip Circle Walks 3-Way Shoulder Raise 3x15 Back Squat 3x10 used the ox bar this week compared to the duffalo last week Push Press 3x10 Strict OHP 3x10 used the neutral grip log bar (sorinex one) like last week Pullups 3x10 RFE Split Squat 3x10 Weighted Planks 3x30s 150lb Sandbag Carry 5x 100ft Felt about 1,374x better than last week with all this volume. A little lighter sandbag work because I could definitely feel my low back being a little toasty after yesterday's lift. Need to throw something. Probably tomorrow. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Tuesday 5/1 Rotational Core Work KB Work Medium Rolling Thunder max per hnd High Hang Power Snatch 5x5 Snatch Deadlift 3x8 RDL 3x10 Cambered Bar Bentover Row 3x10 Stir the Pot 3x10ea Wednesday 5/2 KB Work TKEs 3x15 T-Spine Mobility Front Squat 3x10 Bench Press 3x10 axle bar Belt Squat 3x10 w/ monster mini bands Reverse Hyper 3x15 Lat Pulldown 3x10 Ab Wheel 3x10 Row Thursday 5/3 Incline DB Curls 3x10 OH Tricep Extension 3x10 #2 Pinch Block max each hand High Hang Power Clean 25 singles, one every 30sec. easier to hold onto Muscle Snatch 5x3 GHR 3x10 w/ weighted vest Snatch Grip Upright Row 3x10 Yoke Carry 4 sets 50' down and 50' back top set 500lbs Friday 5/4 Landscape Work -walked over a half marathon Rotational Core work BB Thrusters 2x10 40kg TRX Row 3x10 Snatch 6x3 Clean + 2 Jerks 6 sets Deadlift 4x6 @ 102.5% of clean Incline DB Press 3x10 45-degree Back Ext. 3x10 w/ 100lb med ball No prowler work. Too dead 5/5 Cardio 40 minutes 5/6 30 min morning cardio. Hosted a throwing clinic. Great turnout! |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Liking the strongman work. For folk like us, it's great carryover conditioning.
Tom |
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Aim high. Stay hungry.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Welp I've obviously fallen off the update Wagon again. Will try to recap this week in the next couple of days. Quick update: Got in another games (cut to lightweight and threw in the A class) and it wasn't the best time lol. Lifting is going solid but its just been rain rain rain...so throwing has been a bit absent.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Aaaaaannnnnd once again I suck at updated. But more motivated as of late so here we go: 7/14/18 Grandfather Mtn. Highland Games, Boone, NC 20lb Sheaf - 25', 2nd WOB - 13' on 2nd attempt, 4th Caber - 50 deg. T-2nd Open Stone - 38'+, 3rd HWFD - 31'+, 3rd LWFD - 65'+, 3rd Heavy Hammer - 95'+, 1st Overall - 3rd I had a lot of fun this games. Was excited for it I guess based off practice leading up. Just excited to throw a games and throw with my brother. He hit a monster WOB at 17'6. so quick recap - sheaf my bro and I both made 22' so went from 2' jumps to 3' jumps as I knew he wanted to go a lot higher and I didn't want to slow him down too much. Cleared 25' and went to 28' and was close but I figured I didn't have 28' in me on this day. WOB went much better than it has the past 6 months and really came close to 14' for the first time in a loooong while. Caber Jonathan and I literally tied on what was some iffy side judging. Should have just turned it. It was tough, spun in my hands a good bit as well as I slipped on my 1st attempt. Need to get my caber mojo back. Timing has definitely been of a bit. Stone went well for myself with the size and shape of it. Weights went really well comparatively to the last 6 months, and excited to know I felt more in the tank on both. Literally haven't been able to practice hammer as the ground has been so hard from zero rain you 1) cant get blades in and 2) last time I tried to practice my first 2 throws snapped handles so I quit there instead of breaking more. So hammer went absolutely freakin awesome. Actually gearing up to do a couple weightlifting meets just for fun here the next 2 weekend to support local friends. But focus has really shifted back to throwing and I'll be adjusting my weight room training because of such after this week.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/15 Did some walking around the town of Boone. Legs just felt toast and it really wasn't all that much. Quick Arm Pump Workout to work off the crap food I had eaten: Lat Pulldown x 15,12,10 Side Delt Raise x 15,12,10 Incline DB Curl x 15,12,10,20 OH Tricep Extension x 15,12,10,20 7/16 Snatch Up to 100kg no misses 103kg miss then make then hit 106, 109, 112 before missing 115kg Clean and Jerk Singles up to 130kg and 137kg shut it down. Still run down. 7/17 Snatch Complex up to 5 singles at 95kg Low Block Power Clean + Jerk up to singles at 120, 125, 130kg Front Squats 140kg 3, 150kg x3...didn't feel like doing rep work so just hit a "top" triple
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/18 HWFD 4 1-turns 4 fulls - nothing special to note. been feeling pretty trashed this week so didn't expect greatness. but work is work! LWFD 4 1-turns 6 fulls - hit a practice PR. Really starting to feel things different in this event. should put things together for some throws towards all-time PRs this season at some point. **more cues and work to go to get to being "great" at the weights. And probably more bodyweight. Just saw the lineup for Pros at Pleasanton...geez. Some big dudes. Snatch - singles up to 100kg. missed 10 (got lazy) Pause in Dip Jerks off Blocksx1 120kg Back Squats 10x1 at 125kg, doing a rep every 30sec. Legs have felt just dead so didn't want to push for full squat workout tonight so felt something out that felt kinda smooth.
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