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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: 12/31/18 at 6:25pm
12/29/18

Snatch Pull + Snatch
- didn't go well. missed 2/5 sets at 96kg. Just tired and tight

Power Clean + Split Jerk
- these went better, multiple reps up to 124kg

12/30/18

Reverse Hyper 100 reps
Band Pullaparts 100 reps
Face Pulls 100 reps

BTN Push Press - 5's up to top set at 120kg

BTN Strict Press 3x20 light (45/55/65lbs), really focused on scap squeeze

DB Laterals 3x20 w/ Fat Gripz

12/31/18 ME Lower

High Hang Power Snatch 
- 3's every 10kg up to 90kg

Cambered Bar Box Squats w/ avg bands over the plates
- top set at 350lb bar weight (330-350 all waivered right around 0.4m/s)
- couple singles to dial in weight releasers...
- top single 350+ 50lb total on weight releasers (0.43m/s)

Backwards 100lb Sled Drag Holding 100lb Sandbag
- 5 trips of 50' down and 50' Back

Belt Squat - 3x20 top 2 sets at 325

22lb Hammer Winds  - 3x10winds in each direction

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/01/19 at 4:36pm
1/1/19 "Stone Throws"

16lb shot stands x6
20lb shot stands x6
16lb wheel x6
16lb MSA x9

Better than last practice. 

10 Min Stairmill
Jog 1Mile - 9:46

Have to start implementing a little more of this stuff to prepare for Firefighter CPAT Test as well as if I make it into the fire academy I have to be able to run a little



Edited by JustinBlatnik - 1/02/19 at 8:58am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/02/19 at 10:08pm
1/2/19 Rep Effort Upper

Bench Press
265x15
Reactive Slingshot 265x17
- this is the restart of my fall 20wk training cycle. Last time it started with 255x15, so I guess you could say things are going good!

DB Incline 65x12, 75x10, 85x8

Lat Pulldowns 5x15

Had a lot going on today. Wanted to get in some throws and plyos but that didn't happen.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/07/19 at 6:03pm
1/4/19 Speed Lower

Cambered Bar Speed Box Squats
- 210 bar weight, light bands over plates for 8x2
-last set with 50lb weight releasers
- paired with 2 box jumps and 5kb swings w/ 100lb kb

Speed Deads - 295 + mini bands 10x1

Axle Speed Bench 165+mini bands 9x3 (1/2 foam roller on chest)
-paired with 9x3 explosive sled rows 200lbs

1/6/19 Throws

16lbs non reverse throws x6
20lb stands x6
16lb MSA x 12

16lb Hammer
1x10 wind each way
4x 5 wind and release
8x full throws

-shots went great. Hammers were a dumpster fire

1/7/19 ME Lower

2 High Hang Snatch High Pull + High Hang Power Snatch
-up to 100kg

SSB Box Squat w/ asc chain
-360 bar weight, up to 4 chains/side x2
-360 + 5 chain x1 (too slow)

SSB Box Squat Straight Weight 360lb for 3x10

So I've barely beaten some of my number from last training cycle from speed or weight component. But they are feeling good. Gotta keep pushing!

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/19 at 2:59pm
1/8/19

HWFD Throws
1-turns x 6ish, best around 30'
2-turns x6 ish, best around 33'

LWFD Throws
1-turns x 6ish, best around 60'
2-turns x 8ish, best around 66'

Not bad for not going 100% on the effort. I tend to be too aggressive in practice so today I was happy to just be able to get out and throw with weather cooperating. The turf behind the gym is still wet and a little slippery so that adds some caution.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/19 at 8:29pm
1/9& 1/10 Sick

1/11 Throws w/ my Brother

HWFD
LWFD
WOB
-worked on some timing and push issues in the weights. Going to change up some 1-turns and need to throw WOB more. That was rough.

1/12 Coached at a weightlifting meet...

Then Trained

Snatch  - 5kg jumps working technique starting at 40kg.
- worked up to 105kg for 2 misses.
- then made 105, 110, 115, and 2 misses at 120kg

Log Clean and Push Press
- 2 @ 180lbs
-singles at 200, 225, 250, and miss at 275

Jammer Shot Put Presses
- 5x5 monster mini band

Neutral Grip Speed Bench
9x3 145 + minis
-paired with 9x6 pullups

GHR  3x10 w/ back extension
-paired w/ Reverse Hyper 3x25 200lbs

1/13 Cardio
10min stiarmill
20min elliptical
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/15/19 at 8:19pm
1/15 ME Lower

Duffalo Bar Box Squat vs Light Bands
- 250 bar weight for 5x2 w/ ascending chains
- 2 chain up to 6 chains per side
- 5 chain over 0.4m/s, 6 chain a little too slow

Later...

Sumo Deads - 5's up to 470 w/ mini bands

6sec Eccentric GHRs 3x6
Weighted Ab Wheel 3x6 50lbs

GH Roller 3x15

Reverse Hyper 3x30 w/ 200lbs...holy low back pump for 20 minutes

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/19 at 5:34pm
1/16

Bench 280x15 (rep PR)

WOB
11' 5 throws
12' 5 throws
13' 9 throws...

WOB "reach backs" 3x4...idk what to call it

- Bench felt great. If only it helped WOB. Wob timing is shit right now. Pulling too early. Tried a "drill" where I focused on reaching back as far as I could. Gotta find something to work WOB
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/17/19 at 2:21pm
I think it might have been Sean Langford who said it, "WOB like they do you at airport security -- elbow deep between the legs."

If that wasn't Langford, it should have been.  Either way, you'll never not think of that now.

Tom

Aim high. Stay hungry.
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