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TRAINING LOG: Justin Blatnik

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JustinBlatnik View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 9/25/18 at 2:19pm
9/19 Threw some easy WOB. I think around 15 throws at 12'.

9/20 Speed Day

High Hang High Pulls 5x4x3x2x1 at 70kg, 90kg, 110kg, 130kg, 150kg
- random here, but thought "I wonder what trying to snatch a heavy ass weight would feel like".

Duffalo Bar Speed Box Squats - 8x2 w/ 185lbs+3 chains/side. Not very fast today

Speed Deads - 315+6 chains, 10x1 every 30 seconds, speed 0.65-0.75m/s. Just stayed with the weight even though not quite fast enough.

Neutral Grip Speed Bench 125+ doubled Monster Minis...about 6x2 but my shoulders hurt way too much. Gotta figure this crap out

9/21 to 9/23 LANDSCAPE HELL
- totaled over 40 miles on my feet in 3 days of landscaping. Behind from the hurricane and it's aeration/overseeding season. Honestly don't know if I have ever sweat this much in football or wrestling. Body is shot.

9/24 Played in a golf tournament. Body still beat to hell. But I had fun.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/11/18 at 7:54pm
Damn...back to sucking at updating this training log thing...let's see if I can count back...

9/25 to 9/28
Cambered Bar Box Squats w/ Avg Bands w/ Asc Chains
-5x2 ended at 295 bar weight + bands + 5 chains @ 0.42m/s

Push Press 5RM at 120kg, 125kgx4
Incline 5's up to 225x5
Lat Pulldowns and Fatbell Rows

Cambered Bar Speed Squats w/ light band and chains 8x2
Skipped Speed Pulls and Speed Bench this week

10/29 Lifted @ Heavy Metal Barbell Club
Snatched a Lifetime PR of 118kg with no misses, then missed 120 twice
Clean and Jerk up to 150kg no misses

10/1 
Duffalo Bar Squats + Chains (no box)- up to 355+4 chains above 0.4m/s
Glute Hams and Reverse Hypers

10/2 - 10/5
Did some random training. Weightlifting some, some grip, some easy upper stuff. Was sick so didn't push it.

10/6 Coached at USPA Hickory Powerlifting Meet - had 10 people from the gym compete. It went amazing and I had so much fun.

10/7 Landscaped in the morning. It was awful. Ran some errands, ended up at the gym.

Front Squat - to a new 2RM PR at 170kg. Have attempted this 2-3 times and always missed the second rep.

Jerks from the Blocks - Doubles up to 130kg, then singles at 135 and 140kg

10/8
Snatch - up to 110kg
Clean - up to 140kg

10/9 - wasn't going to lift. just one of those unmotivated days. but convinced myself to.

Back Squat - up to 415 for a single. Then 465x1 for what I believe is a lifetime PR in sleeves!?! What?!?! the most nonchalant "max" I have ever done. 
Then 415x1 for 3 down sets followed by 2x5 at 325
Lat Pulldowns, Cuban Press, DB Incline

10/10
Power Snatch - singles at 80,85,90kg
Power Clean + Power Jerk - singles at 80,90,100,105,110 then split jerked the 115 single
2x10 DB Row
2x15 Cable Upright Row
2x20 Face Pull
3 trips Uneven Carries (35lb overhead 1 hand, 53lb 1-arm at side)
6 trips sled drags

Havent thrown much unfortunately. It's been really wet

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/16/18 at 8:51am
10/11 Did a bunch of grip work.

10/12 
Snatch 3x1 70kg
Clean and Jerk 3x1 100kg
Front Squat 125kg x3, 135x2, 145x1

10/13 - spent the day coaching our ladies at the USA Weightlifting NC State Championship meet. They all lifted great, all qualified for the AO1 at the Arnold, and we had 1 state champ!

10/14 - spent the day volunteering, coaching, and then lifted at the USA Weightlifting NC State Championship meet. I won my weight class (109kg) weighing in at 105kg so I can now call my self a state champ lol first time for that.
Snatch 115x, 115, 120 for a 2kg PR and FINALLY hit this number (I've missed it 7x)
Clean and Jerk 142 for the win), 150, 155kg for a 1kg PR
Total 275kg PR This is actually a 15kg official meet PR as one of the meets I did this past summer didn't get officially submitted to USAW. IF you count that, this was still a 5kg meet PR!
Amazing weekend.

10/15 - 9.5 miles landscaping.
Axle 3-Board Bench 365x3 top set
Standing OHP 2x10, 2x8
Cambered Bar Pendlay Row w/ Fat Grips 2x10, 2x8
Lat Pulldowns 3x15
Dips 3x15
90-degree Back Extension 3x10
Waiters Walks 3x10

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/18 at 2:51pm
10/16 Lower Circuit

Did a "French contrast circuit" today. Just did a round of everything while working up on squats

HIGH Box Squat - SSB Doubles up to 480+80 chain over 0.4m/s
3 30" Hurdle Hops
60kg Barbell Jump Squat x2 Jumps
Band Assisted Jumps x2

Didn't want to go too crazy with volume and piss off the body.

10/17 - did some 2.5" "rolling thunder" handle holds.

10/18 SPEED DAY

Hang Snatch High Pull Triples - up to 110kg, peak velocity 2.35m/s
70kg Hang Power Snatch 3x2 - peak vel. 3.11m/s
70kg Power Snatch 3x1 - peak vel. 3.16m/s
100kg Power Clean 6x1 - peak vel. 2.5m/s
- paired with 20lb sheaf pulls x2 each set
Shoulder Saver Speed Bench w/ monster minis 135 lbs for 9x3
WOB - Like 10 pulls
Speed Deads - 275 + light bands 10x1

10/19 Planted 4 trees for landscape job...we'll call that a workout

10/20 Stone Mtn Highland Games

WOB - 14, 3rd place woo!!! Finally back over 14'! and hit the bar twice at 15'
20lb Sheaf - 26' for 2nd. Close at 28 with a wet bag.
HWFD - 32'1". 3rd Slanted trig just didn't bode the best. Couldn't get one out there.
LWFD- 67'11.5", 3rd. Same. Gotta finish better
28lb open stone - 29', 1st. Didn't expect that one. This stone just isn't fun but part of the experience.
22lb Hammer - 97'5", 1st. Pulled this one out on my last throw
Caber - 3x 12:00, 1st place.

Overall - 1st place! Didn't expect that and knew I was in the hunt but didn't really add things up until after the 2nd round of caber.  Happy to put together consistency that has continued to pay off for me. Still more season left in the tank!

10/21 - Tough Mudder ATL...terrible mistake. It was freakin cold, but did it with a group from my gym. Probably the last one of these. Feet are destroyed.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/18 at 4:04pm
Outstanding work, Justin.

Tom

Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/18 at 5:06pm
Originally posted by JustinBlatnik JustinBlatnik wrote:


10/20 Stone Mtn Highland Games

10/21 - Tough Mudder ATL...

Maybe the saddest thing I have read in some time. Cry
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/18 at 5:54pm
Originally posted by TheJeff696 TheJeff696 wrote:

Originally posted by JustinBlatnik JustinBlatnik wrote:


10/20 Stone Mtn Highland Games

10/21 - Tough Mudder ATL...

Maybe the saddest thing I have read in some time. Cry
 

Agreed. Never again. Only argument I have is that it was part of a bet through my gym members/clients that got 1 of them to compete in weightlifting. Now she herself said weightlifting is more fun and never again will do a TM. "take one for the team" sort of lol and I didn't even run!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/18 at 5:54pm
Originally posted by TomLawrence TomLawrence wrote:

Outstanding work, Justin.

Tom

 

 Thanks Tom! Things are coming together
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 10/22/18 at 6:19pm
Originally posted by JustinBlatnik JustinBlatnik wrote:

Originally posted by TheJeff696 TheJeff696 wrote:

Originally posted by JustinBlatnik JustinBlatnik wrote:


10/20 Stone Mtn Highland Games

10/21 - Tough Mudder ATL...

Maybe the saddest thing I have read in some time. Cry
 

Agreed. Never again. Only argument I have is that it was part of a bet through my gym members/clients that got 1 of them to compete in weightlifting. Now she herself said weightlifting is more fun and never again will do a TM. "take one for the team" sort of lol and I didn't even run!

THANK GOD. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/23/18 at 5:19pm
10/22 - off day. tried to do some stuff for my feet. They are banged up 6 kinds of weird. never felt like this before.

10/23 
"French contrast circuit" today. Round of everything while working up on the box squats
HIGH Box Squat - SSB Doubles up to 430+ 120 chain (0.43 and 0/39m/s) 
- Top Set: did 480+120 chain at 0.34m/s for a single (same bar weight as last week but more chain)
4 33" Hurdle Hops
60kg Barbell Jump Squat x2 Jumps
Band Assisted Jumps x3

A little more volume in the hurdle and assisted jumps and felt pretty explosive all around today. Feet still feel like shit walking around but survived and weirdly weren't bad jumping.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/24/18 at 6:29pm
10/24/18

Band Pullaparts x 120
Bench Press - max rep set at 330x8 for rep PR

Circuit: 4x
Pullups x5
TRX OH Tricep Extension x10
DB Pullover 55lb x10
DB Lateral Delt Raise w/ Fat Gripz x15 w/ 20's
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/29/18 at 2:10pm
10/25 and 10/26  - took off and traveled up to Richmond. Did some landscaping on 10/25 and my feet survived. Did load some atlas stones into my truck in the pouring rain in Richmond. That sucked, but was a solid Craigslist find.

10/27 Central VA Highland Games, Richmond, VA

Heavy Hammer - 94'6", 1st. Hard to start with heavy hammer in the rain and cold.
WOB - 13'. 3rd. Just no magic today.
16lb sheaf - 27' 1st. Bag was a little frumpy, and then wet. Jumped to 31' and just not quite in the tank. Frustrating as it is probably my last shot at a 16lb bag this year. Hurts the ole NASGA ranking not getting to throw 16s very often in the southeast. Need to get a bar and get this thing better up in the 30s.
Lunch - practiced open stone
Open Stone - 44'9" for HUGE PR!!! 1st. Just clicked. Hadn't had much practice but mental reps (and my favorite stone) obv help. Just an all out awesome series today with a "miss" going 41'. Got 6 throws. This was fun.
HWFD - 33'2", 1st. Felt ok but the trigs were just getting sloppy muddy and slick.
LWFD - 69'2", 1st. Same as HWFD. Still very pleased to throw this at this point.
Caber - 11:45, 3 turns, 2nd. Just wasn't quite accurate enough on 2nd and 3rd attempts. 

Overall - 1st. Did what I needed to do and finished where I should have in an open group. Always a fun games and I enjoy throwing big in Richmond!

10/28 - off

10/29 ME Lower
"French contrast circuit" today. Round of everything while working up on the box squats
HIGH Box Squat - SSB Doubles up to 430+ 160 chain (0.32 and 0/27m/s) 
5 33" Hurdle Hops
60kg Barbell Jump Squat x3 Jumps
Band Assisted Jumps x3

Upped some volume this week adding a hurdle and a barbell jump squat rep. More chain than prior weeks but still trying to stay fast. Just got a little loose on this top set. Otherwise a solid day


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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 10/30/18 at 7:38pm
10/30 ME Upper

Hang Muscle Snatch Triples
40,50,60,70,75,80kg

Shoulder Saver Pad Bench Press w/ doubled mini bands (about 75lbs tension at top)
Doubles at 225, 255, 285, 315
Missed Single at 345

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/18 at 1:30pm
11/3 Charleston, SC Highland Games

20lb Open Stone - 35'5" for 4th, best I have ever thrown this stone...used the shuffle
HWFD - 34'10.5" PR for clutch 3rd. First 2 throws were 30'11" and somehow just put it together on this last one.
LWFD - 68'9" for 3rd (or tie). 2nd best throw might give me points? Decent series.
Heavy Hammer - 94'7", 2nd. Not there today. Ground was soft for blades, hit the ground on my 2nd throw and then moved up about 4' in the trig on my last for good ground but just didn't quite have it.
Caber - 12:00, 12:00, 12:15 for 1st. Caber has felt good again lately.
20lb Sheaf -24' UGH not sure of placing. I just could not get a feel for this bag. A lot stuggled with it but oh well.
WOB - 14' for 2nd! WHAT! Went 12,13,14 on first attempt on each. Hit the bar with the handle on 2/3 throws at 15'. This is really clicking. Hopefully I can build on this for next year.

Overall - 3rd by 0.5pts. Beautiful weather, and had so many laughs with the Pro/Super A group on the day. Always a blast to throw with my brother as well.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/05/18 at 8:11pm
11/5

Warmups: Reverse Hyper, Stir the Pot, Lat Pulldowns, 1-arm Rows

Deadlifts - 3 singles at 500lbs. 0.5m/s, 0.43 m/s, 0.4m/s avg. velocity. Haven't pulled over 315 straight weight in 2 months and pulled this weight faster. Last time was 0.4m/s. Guess things are working!

SSB Kang Squat/GM Variation 3x6

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11/6

Bench Press - 350x5 for a PR. Tied my brother in a bench-off...except he did 455x5. So there's that.

Later...
DB OHP - 3x20
Pullups 4x5
Rear Delt Fly 3x20
Tricep Pushdown 3x20

11/7

Landscaping...

Lots of Jumps

Block Cleans - Power + Full
- sets at 105, 1115, 125, 130, 135kg
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11/8 

Landscaping...

Speed Box Squats w/ Duffalo Bar
- 165 bar weight w/ light bands and 2 chains/side

Speed Pulls - 1 mat deficit
- a bunch of sumo and conv pulls up to 275+ light bands for some
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11/9 - 11/12 I can't remember lol

11/13 7hr car ride to PA for a funeral

11/14 7hr car ride home from PA

11/15 
Shirted Bench w/ Levi
- wore a Phenom that is too big (Levi's) just to try it out and worked up to a top set at 495.
- then hit 545 to a 2-board
7 hour car ride to DC

11/16 Trained w/ my good friend Justin Lovingood at his WL Gym in DC
Snatch + OHS - up to 105kg for 2 sets
Power Clean and Jerk - up to 135kg
Front Squat - Doubles up to 150kg
- tweaked the back a little today. Probably due to too much sitting

11/17 Coached at a PL meet all day. Awesome and successful meet for our 2 lifters competing. One brought home $1000 and a championship belt!

11/18 Walked around DC, 8hr car ride home

11/19
Belt Squat to a 3RM - worked up to 575

11/20
Bench 365x4 Reps (all-time rep PR)

11/21 9hr car ride

11/22 EAT

11/23- Planet Fitness Back Session
HS Low Row 4 sets
Pullups 4 sets
Lat Pulldowns 4 sets
Seated Cable Row 4 sets
Stretchers 3 sets
Smith Machine Bent Rows 4 sets
Stairmill 3:30 w/ 12.5lb db's

11/24' - Quick Planet Fitness Session
Leg Extension
Leg Curl
Machine Crunch
Rear Delt Fly Machine
DB Incline Curl
OH Tri Extension
3:30 Stairmill w/ 25lb db's

11/25 9hr car ride

11/26
Mock "Dinnie Stone" Lifts on loading pins
- worked up to almost the exact weights of the actual Dinnie Stones on my first ever attempt on this. Excited with how that went.

8 minute EMOM of Backwards 180lb Sandbag Carry with Sled Drag. 
- First 4 minutes was with 200lb sled. Last 4 with 100lbs. 
- This was no joke. Quad pump like never before. Simulating the dummy drag portion of the Firefighter CPAT.

11/27
Prep Work: 1-Arm Carries, Deadbugs, Birddog Rows, GHR

Duffalo Bar Back Squat Triples
Sets at 335, 385, 425, 445 (all-time PR here)
- Didn't do much else. Kinda just wanted to enjoy that one.

11/29 Max Effort Upper Session w/ Levi

EliteFTS Swiss Bar w/ 2 chains (blob) per side
- Doubles at 270, 290, and 310 (last set around 390 at the top)
New Bamboo Bar Bench 3x20 adding weight each set. Top set 110lbs
DB Seated OHP 3x10
1-Arm Rows on Belt Squat 3x8 135lbs
Band Pushdowns 5x15 Average Band
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/05/18 at 12:42pm
11/30 - training was filling sandbags for the gym. 

12/1 

Max Jerk From Blocks
- worked up to 150kg, missed the first then smoked the second.

Segmented Snatch Pull + Low Hang Snatch
- worked up to 100kg then missed twice at 107kg

12/2 - off. Meal prepped. Had some info meetings at the gym.

12/3 Max Effort Lower w/ Levi

Cambered Bar Box Squat + 2 chains/side
-worked up to 380x2, 400x2, 420x1 raw
-Put on power pants and hit 470x1 and 510x1

Sumo Deads in Power Pants (had them on so went with it)
495x3
545x2
585x1

Weighted GHR 3x6 w/ 30lbs
Reverse Hyper 2x10 290lbs
Ab Wheel 2x10

12/4 Minimal sleep. Lost my grandma early in the a.m. so went to see her before the funeral. Then went hunting. Shot my first buck, an 8pt, on my first day ever hunting, within the first hour. Very amazing and special and emotional day.
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12/5 - 12/6 Didn't train, slept on my stomach for longer than normal and low back has been shit.

12/7 ME Upper

Bench Press - PR double at 380, missed 3rd rep.

DB Incline - 4 sets

Don't think much else here. Low back still not happy.

12/8 Travel to PA

12/9 Training at Virtus Institute in PA

1-Arm Farmers Walks - 3 sets
Reverse Hypers - 3 sets
Pullups - 3 sets
Lat Pulldowns - 3 sets
Seated Cable Row - 3 sets
HS Pulldown - 3 sets
HS Row - 3 sets
Leg Press - light 2 sets
Tri Pushdown - 2 sets
DB Curls - 2 sets
Birddog Rows - 2 sets

12/10 Drive Home from PA
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/11/18 at 2:26pm
Sleeping on my stomach was the corner stone of my back pain. Keep fighting the urge, no matter how absurdly comfortable it is!
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/11/18 at 4:04pm
Originally posted by TheJeff696 TheJeff696 wrote:

Sleeping on my stomach was the corner stone of my back pain. Keep fighting the urge, no matter how absurdly comfortable it is!
 

Right with you man. I was wiped out and fell asleep before I knew it. 10 hours later and I was done. 

I literally sleep in separate rooms from my gf in our townhome for both of us to get better sleep. With different sleep/wake schedules, different preference in softness of the bed, and space. 

Most nights now, I barricade myself in so I am stuck on my back and also propped up slightly. If I can trick myself that wat, my shoulders/arms/hands don't fall asleep from side-sleeping and I avoid the low back stress from stomach sleeping.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/11/18 at 4:06pm
12/11

Snatch Pull + Snatch + OH Squat
- worked up to 90,95,100,105,110kg w/ no misses. Really happy with this complex today.

Clean + Jerk + BTN Jerk
- worked up to 120kg and was going to go higher but got talking and took too long of a break. So played the smart card and didn't push it.

Sheaf - 4x5 w/ 16lb bag. IDK what it was, but this felt like it was flying. Need to get a bar setup. 

North/South 2020 here I come! lol
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/13/18 at 3:51pm
12/12

Power Clean + Power Clean w/ Pause at Catch + Front Squat
- worked up to 130kg
- missed 2nd clean at 140kg
- 2 regular Power Cleans at 140kg

Push Press - 5's at 50,70,90kg then 3x5 at 100kg

Reverse Hypers 4x15 180lbs
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