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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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6/21-6/23 Went camping and hiking in the Linville Gorge in the NC Mountains. Amazing trip amidst crazy wind/lighting storms Friday night. Tough hiking, as we ended up at about 10 total miles and 7200' in elevation change over Saturday and Sunday 6/25 Lift Cambered Bar Box Squat w/ asc chain - 5x2 w/ 350 bar weight, 2 sets at 2 chains, 2 sets at 3 chains (right at 0.4m/s), 1 set w/ 4 chains (mid 0.3's m/s) Cambered Bar Suspended GM's w/ front pulling band - 4x8 140-200 in 20lb jumps w/ mini bands pulling - band setup didn't give a ton. And did these GMs with a little more leg "squat" to mimic WOB SSB Split Squats (Hatfield style) -4x8 working up, last set 210 bar weight Belt Squat and Leg Extension - 2x20 w/ BFR Later...Throws... HWFD x like a bajillion. Got in a mood. Tried to throw X distance. Got mad it didn't go that far so kept trying. Ugh.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Well...let's play catchup again. Body has been feeling pretty beat up lately, so training has been a little sparse. Still lifting 3ish days per week and throwing 3ish days per week. July 4th Week spent some time down at the fiancé's family's place in Bama, so only training there was wakeboarding and wakesurfing, and eating. 7/8 HWFD x6 LWFD x6 SSB Speed Squat 6x2 w/ light bands (I think around 200lbs bar weight) Sumo Deads - up to 440x3, then 6x1 speed pulls at 265+ short light bands 7/9 Lat Pulldowns 4x10 Shoulder Saver Speed Bench 6x3 w/ 135 and doubled minis Cambered Bar Inverted Rows 4x10 Strict OHP 4x5 40-70kg **Plans are to only throw just a little on Wednesday and deload the rest of the week. Going to try to see how I throw with some serious rest. Ive really never take an entire week down (and not doing that again this week obviously) but have back to back games and will probably fully deload the 2nd week to see how I feel.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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SOOOOO I got sick. Yep, full blow fever for 5 days straight. So throwing at Grandfather Mtn with a fever only went so well...then it stuck with me and I completely deloaded and still am on antibiotics while writing this for another 3 days...Havent trained any, but here is the throwing:
7/13/19 Grandfather Mtn Highland Games (ps - did I mention I felt like complete shit?) 20lb Sheaf - 24' literally felt like I had zero explosiveness in my body today. WOB - 13' Caber - first stick was joke. 2nd wasnt that bad either, pulled out a W in this event Open Stone - its a bigger one. couldnt keep it tucked to spin HWFD - 33'? Not bad for being sick LWFD - 66' I think? 22lb Hammer - 93'ish? Overall - 4th. would have liked to be more competitive but as an afterthought with how bad I felt I actually didnt throw half bad 7/20/19 Chatham, IL Sweetcorn Festival Braemar - 30'11, terrible. Just couldnt get a push Open Stone - 41'6", jumped the finish on all of them. UGH HWFD - 32'6", just crap here today. warmups felt promising but couldnt put crap together in the box LWFD - 68'7" - same as HWFD 22lb Hammer - 94'10". Couldnt find the mega speed needed. 4th in this event 16lb Hammer - 119'1", 3rd here, snuck this one out there as I was pissed 1st 2 throws werent very good. Caber - 85 degrees, 4th. Just coulnt find a handle on this decent "fake" caber. 20b sheaf - 28' - snuck the 3rd attempt over after some smack talk WOB - 13' on some misses (crap) Overall - 5th, same story as Grandfather the week before. hard to tell if I shouldnt take the time off or if I can chalk up rough performances to fevers and antibiotics. Hopefully we can bring things together in a few weeks. A lot of work to do. 7/22/19 Re-Tooling Day 1 Practice #1 WOB x 6 throws - focus on reach back, no bar HWFD - Something like 32 throws through a bunch of drills. focus was long push in the back Practice #2 LWFD x 18 throws - same focus as HWFD eaarlier No awesome distances today, but hoping that spending some time and a lot of volume for the next month will really push some things in the right direction. Really tired of the slump |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/23/19 LOWER Contrast Circuit - 1 round through each time I added bar weight in the squat 1) Cambered Bar High Box Squat w/ 2 chains per side - worked up to 370 bar weight over 0.4m/s 2) 2x 30" Hurdle Hops 3) 2x 95lb Back Squat Jump 4) 2x Band Assisted Jump Kang Squat Variation - bunch of sets, most were sets of 5 Belt Squat - 3x10 Leg Extension 3x10 45-Deg Back Extension - 3x15 holding 50lb sandbag Landmine Rotation - 3x8/side Reverse Hyper 2x20 Sled Drag 10 trips 100lbs Felt great today. Ate all you can eat sushi after
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/24/19 WOB x 8 water bottle drill HWFD 15 1-turns 15 2-turns later... LWFD 35 2-turns Trying to Un-FFFFF my weights and trying what seemed to work a few years ago and that is volume. Right now it's not working, and there are an extreme amount of f-bombs and a loathing for the sport and feeling that I am wasting my time practicing. Onto the next day I guess...
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/25 Upper Neutral Grip Bench w/ Chains - hit 225x3 w/ 2 chains per side (chains set up to be "heavy") Pullups 3x5 Some other random BS 20lb sheaf x 10 pulls 7/26 7 hours landscaping Snatch EMOM 90kg x 10 mins Power Clean + FSQ + Jerk 110kg x 5 sets
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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WOB HWFD LWFD Threw a shitload of reps today. It didn't go well again. Just praying for a miracle on gameday at this point |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/30 Lower
Contrast Circuit - 1 round through each time I added bar weight in the squat 1) Cambered Bar High Box Squat w/ 3 chains per side - worked up to 370 bar weight over 0.4m/s 2) 3x 30" Hurdle Hops 3) 2x 115lb Back Squat Jump 4) 3x Band Assisted Jump 4" Block Pulls - up to 495 for 3x3 Hatfield Squats 3x10 300/320/340 7/31 Morning: LWFD 10 1-turns 10 2-turns Afternoon: HWFD 10 stand throws 10 1-turns 10 2-turns Night: 20lb stand throws shot put x5 MSA 16lb shot x10 16lb Hammer Fulls x10 8/1 off? - did landscape in the morning and then had a lot of clients 8/2 - had landscaping in the morning. Im tired HWFD 10 stand throws 10 1-turns 10 2-turns 8/3 10x 20lb shot stands 6x 16lb wheel drill 12x MSA 16lb 14x Light Hammer Fulls 8/4 10 easy sheaf pulls 20lb sheaf (low back/right hip was pissy) Very Light Upper Accessory lift |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/5
Contrast Circuit - 1 round through each time I added bar weight in the squat 1) Cambered Bar High Box Squat w/ 4 chains per side - worked up to 370 bar weight over 0.4m/s 2) 3x 33" Hurdle Hops 3) 2x 135lb Back Squat Jump 4) 3x Band Assisted Jump Some other random lower stuff. Can't remember HWFD 12 stand throws 12 1-turns 12 2-turns 8/6 24 MSA Shot throws 10 Stand throws 8/7 HWFD 12 stand throws 12 1-turns 12 2-turns Low Hang Power Snatch - up to 90kg for a double Block Power Cleans (just above knee) - up to 120kg for a double 8/8 Quick Upper Lift Shoulder Saver Bench Press - up to 335x2 and 355x1 Other Randomness MSA shot throw x 24 Stand throw x 12 8/9 Landscaping 8/10 WOB X10 HWFD 5 stand throws 5 cast and push 13 2-turns 8/11 Light Hammer x14, felt great but nothing special distance wise 8/12 Squat - up to 425x1, 475x1 reverse light bands, 325x5 Deads 3x3 at 405lbs WOB x10 HWFD 5 stand throws 5 cast and push 10 1-turns 11 2-turns - things finally clicked a little on this practice |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Let's see if I can log consistently once again... 12/2/19 Hip Snatch - 3's up to 3x3 70kg Box Jump Overs 4x3 Yoke Carry 4x 355lbs Ab Wheel 4x5 Front Squat 3x8 107kg - had my mid back spasm at the start of the 2nd set. Something got outta whack. Dammit Speed Deadlifts 125kg+ mini bands 10x1 1 rep every 30sec Leg Extension 3x15 2 sec eccentric GHR 40 reps Step Up to Reverse Lunge 3x8/leg 35s. This was cardio Bent Over Cambered Bar Rows, 4 sec eccentric 95lbs Started a block I've had my powerlifters following cuz I like how it looks and the progress we are seeing. Throwing in a few twists to get rid of super heavy deads and to implement some lighter weightlifting movements as part of the warmup. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Yay welcome back to the Crowley-Kaste-Lawrence show!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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We are entertaining ourselves, but at least we're entertaining.
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Aim high. Stay hungry.
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Andy Crowley
Senior Member Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 733 |
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Avoid my log. It's about to get real sulky and depressing. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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12/3/19 Prowler Sprints x6 DB Incline Press 5x15 Hanging Leg Raises 2x max Fat Bar Eccentric Bench 3x6 100kg Deep Stretch DB Bench 3x8 Eccentric Dips 3x10 slingshot JM Press 3x12 Cable Fly 3x15 Lat Pulldowns 60 reps BB Front Raises 60 reps 12/7/19 Sandbag Carry 3x GHR Situps 30 reps Back Squat Clusters 5x 3x3 117kg Sumo DL 3x5 up to 160kg Farmers Carries 6x up to 135lb/hand Box DLs 3x8 120kg slow eccentric Leg Curls 40 reps Walking Lunges 2x 40lb vest 12/8/19 DB OHP 5x15 1-Arm OH Carry 5x NG Speed Bench 9x3 BB Standing OHP 3x10 50kg Floor Press slow ecc 3x8 185lbs Pullups 4sec Ecc 5x4 Cable Face Pull x10 + Cable Upright Row x10 3 sets DB Laterals 60 reps Rope Pushdowns 2 dropsets |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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12/10/19 Yoke Carry 4x up to 375 beltless Ab Wheel 4x6 High Hang Power Snatch 5x2 70-90kg 5kg jumps Front Squat 4x8 112kg Speed Deadlifts 137kg+ mini bands 10x1 1 rep every 30sec Leg Extension 3x12 2 sec eccentric GHR 50 reps - not the desired energy today but got through it
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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12/19/19 Prowler Sprints x6 DB Incline Press 5x15 Hanging Leg Raises 2x max Fat Bar Eccentric Bench 3x6 107kg Deep Stretch DB Bench 3x8 Eccentric Dips 3x10 slingshot JM Press 3x12 Cable Fly 3x15 Lat Pulldowns 70 reps BB Front Raises 70 reps 12/13/19 Sandbag Carry 3x GHR Situps 40 reps Back Squat Clusters 5x 3x3 127kg Sumo DL 3x5 up to 170kg Box DLs 3x8 130kg slow eccentric Leg Curls 50 reps - skipped farmers carries and walking lunges with Supertotal meet tomorrow. 12/14 7th Annual Supertotal Met Snatch 110kg Clean and Jerk 140kg Squat 200kg Bench 160kg Deadlift 250kg - Not as impressive lifting from myself compared to last year, but got all of this in in under an hour and 15 minutes. Jumped all over the place on the warmups. Awesome and fun event we hosted and raised over $6000 for charity this year. 12/15/19 DB OHP 4x15 1-Arm OH Carry 4x NG Speed Bench 9x3 BB Standing OHP 3x10 55kg Floor Press slow ecc 3x8 205lbs Pullups 4sec Ecc 5x4 Cable Face Pull x10 + Cable Upright Row x10 3 sets DB Laterals 60 reps Rope Pushdowns 2 dropsets |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Well not much has happened over the past 2 weeks. Trained at a Planet Fitness while out of town for Christmas so there's that...then got sick. Finally made a training session. Oh and got invited and accepted my invite to the Arnold. So that's Goal #1 of the year. 1/2 Spend about 45 mins working footwork drills. A couple 45-deg back extensions and box jumps 1/3 Yoke Zercher Carry 4x Ab Wheel 4x9 Power Snatch x 4,4,3,3 50/60/70/80kg Depth Jumps 3x3 Front Squats 5x6 127kg Speed Deadlifts 150kg vs minis 10x1 Leg Extension 6x8 GHR 40 reps banded Front to Back Lunges 4x4ea Paused Cambered Bar Bent Rows 4x6 Then 4 line drills w/ 35lb kb and 6 "full" throws w/ 53lb kb. MY RIGHT FOOT MOVED! Felt really good to get in a full training session. Lots of rain so no throwing. Front squats felt like a bajillion lbs but that should be expected as it's been a bit since any real lifting has happened.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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This math adds up. Glad you're back
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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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I know right? Sickness was no fun.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/4 DB Incline 5x12 light Stability Ball Crunch 5x10 3-Pause Bench PRess 3x6 115kg 1 & 1/4 DB Bench x8 70s Paused Dips 3x10 TRX OH Tricep Extension 4x10 Lat Pulldown w/ handle pullapart 60 reps BB Front Raise 50 reps BB Curls 3x10 1/5 Sandbag Carry 100lb 3x100' Russian Twists 100 reps 10lb Back Squat Cluster Sets 5x 3x2 130kg Hang Clean 3's 60/80/90/100/110kg Box Deadlifts 4x6 150kg Band Leg Curl Holds 3x30s Belt Squat Marches 3x60s (this kicked my ass)
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/6 WOB x 10 throws DB OHP 5x12 light Side Bends x 50/side Fat Bar Speed Bench 9x3 OHP 4x8 60kg Pullups w/ pause 3x8 Close Grip Spoto Press 3x8 90/100/100kg 1/7 Throws 5x stand lwfd 4x 1-turn hwfd 6x fulls hwfd sheaf x 6 rounds 1 bottoms up + 1 full throw
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/8 2 SN High Hang High Pull + Hang Power Snatch - up to 3 sets at 90kg Front Squat 6x6 132kg. That sucked. Then spent a 4 day trip to MD to hunt. No luck. Just too much pressure on the public land surrounding the private plot I got to sit on.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/13 DB Incline 4x12 light Stability Ball Crunch 3x15 3-Pause Bench PRess 3x6 1255kg 1 & 1/4 DB Bench x8 70/75/75 Paused Dips 3x10 TRX OH Tricep Extension 4x10 Lat Pulldown w/ handle pullapart 70 reps 1/14 Hang Clean 2's 70/80/90/100/110/115 120x1x3 Back Squat Cluster Sets 5x 3x2 140kg Box Deadlifts 4x6 160kg I hate the rain. It needs to stop so I can throw. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/15 Side Bends x 50/side Fat Bar Speed Bench 9x3 OHP 4x8 65kg 1/16 HWFD 1-turn x6 HWFD 2-turn x6 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/17 Can't remember 1/18 Main thing was Bench 5x5 Dips Other stuff 1/19 Front Squat 4x5 Speed Deadlifts 10x1 Leg Extension GHR 1-hr hike 1/20 Speed Bench 9x3 OHP 5x6 Pullups 10x2 Other accessories HWFD x 5 1-turn HWFD x 8 2-turn LWFD x 8 2-turn 1/21 - lost track of time with rebuilding the gym's deadlift platform. 1/22 - Body was spent from 5 hrs of landscaping gig. Did some rehab work for my right hip/low back. 1/23 - Same as yesterday
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/24 Hip Rehab 2x through Back Squat for velocity profile - up to 190kg x1 Deadlift for velocity profile - up to 230kg x1 Hip Rehab 1x through. Notes: So recovery showed down for today and didn't have as much food as desired and trying to finish up getting over a head cold. Lifts felt fine (weren't an all out max either) just felt weak and slow. Not too happy with how it turned out. Didn't do much else as I'll plan to hit the lower accessories tomorrow and upper/throw Sunday to prepare for new macrocycle starting Monday.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/25 Mini Plyo Workout GHR 4x10 Birddog Row 4x10ea 1/26 Easy Upper Shoulder and Back Lift Shot Put Throws - 3x 16lb shot then 1x 20lb shot every 4 reps 8 Stand throws non-reverse 8 wheel drill 8 MSA "fulls" 4 OH Throws Sheaf 20 Pulls w/ 20lb bag Solid Day. First stone/shot put practice of 2020 and it showed. Gotta get consistency up with that. Sheaf - need to get a tower. 1/27 LOWER Prep- 2 rounds of glute/low back rehab work SSB Box Squat w/ 50lb Weight Releasers 5x2 333,355,377,399,421 (0.44/0.46m/s) 1x2 w/ Squat Buddy 443lbs (0.41/0.4) SSB Suspended GMs - no belt, no hands 113/124/135lbs 3x10 Belt Squat 3x8 245 no hands Vertical Jumps 4x5, first 3 reps holding 18lb fat bells, drop for last 2 reps Stir the Pot 3x6 1-Leg RDL (glute rehab) Glute Ham Roller 3x10 Body Temper Quads
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/28 ME Upper First: OHP 80kgx5, then Push Press 5's at 90/95/100/105/110 Throws Hwfd front facing 1-turns x6 HWFD 1-turn x6 HWFD 2-turn x6 LWFD 1-turn x5 LWFD 2-turn x5 1/29 More Upper... Bench 5x5 275 UH Lat Pulldown 4x10 Close Grip Spoto Press 3x8/10/12 100kg Windmills 3x8ea Landmine Rotation 3x8ea 1/30 SPEED LOWER SSB Box Squat w/ 50lb Weight Releasers 10x2 245lb bar weight (best 0.82m/s) 62lb KB Swing 10x5 Band Assisted Vert Jump 10x2 SSB Beltless Pause Squat 4x5 180/191/202/213 Speed DL 10x1 125kg vs minis (0.83m/s) Reverse Hyper 3x15 Plank 3x60s
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/3 Heavy Lower Front Squat up to PR triple at 165kg 2/4 Braemar - easy non reverse MSA throws HWFD 1-turns HWFD 2-turns Bench 5x5 135kg Push Press 4x5 100kg Lat Pulldowns 2/5 off 2/6 Dynamic Lower Duffalo Bar Speed Squat 115kg 10x2 KG Swing 10x5 71lb Band Assisted Jump 10x3 Deadlift - up to 190kg x5 GHR 2x8 controlled Reverse Hyper 10x2 Landmine Rotation 2x8ea 10lb 2/7 Snatch + OHS + Snatch up to 88kg, 95kg missed the 2nd Snatch Speed Bench 9x3 70kg + mini bands 3-board Bench 3x10 120/130/140kg NG OHP 3x12 50kg Pullups 3x5 DB Face Pulls 3x15 - spent the day in the waiting room of a surgery center as my fiance had hip surgery. Body hated me and I was tired and worn out. 2/8 Plyo Workout Power Cleans - up to 125kg then 5x2 at 90kg LWFD x 8 1-turns LWFD x7 2-turns - very easy throws today. Lower back felt beat up from sitting in the hospital all day yesterday. Worked a different cue and liked it.
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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I hope everything worked out Justin. That's no fun. I'm going to try to make Tartan Day South in April, if they have room for me. Hope to see you there, brother. Tom |
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Aim high. Stay hungry.
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