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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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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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Fri 1/18
Duffalo Bar Box Squat vs Light Bands 8x2
- 225 bar weight
- 50lb weight releasers that obviously dropped off after first rep

-Paired w/ 8x2 depth jumps onto box

That was it this day. Short on time. Busy is good for business though!

1/19

Speed Deads 315+ mini bands 10x1
Axle Speed Bench 135+ doubled minis 9x3
then went to a different gym as they threw us a "thank you cookout" for helping out some of their members.

Snatch High Pull + High Hang Snatch
- up to 100kg no misses
-missed 105, then made it
then hit 110kg

Power Clean + Split Jerk
- up to 140kg no misses
- brain farted at 145
-Followed up with Power Clean 1 set of 5 reps at 130kg 

Front Squat
- wave up to 150kg...talking too much...
- restarted and worked up to 170kg
-missed 180kg

1/20 Extremely light upper body session

1/21

Sorinex Ox Bar Box Squat vs Strong Bands
- 2's up to 335 bar weight at 0.42m/s
- 355 bar weight x2, under 0.4
- add 50lb weight releasers for 2 singles, not any faster
**Back was feeling super unstable today :/

Light Reverse Hyper 3x20
Light Belt Squat 3x20
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/19 at 5:35pm
1/22

LWFD
-10 front 1-turns
-10 full throws
-today went amazing

SSB RFE Split Squat
- 6x6 adding 20lbs each set
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1/23

Swiss Bar Floor Press w/ 3 Blob Chain
-3's up to 205, 215, 225, 235

Light OHP 4x20


1/25 Speed Day

Ox Bar Speed Box Squat w/ Avg Bands
- 8x2 185lb bar weight, 50lb weight releasers. Great speed

Speed Deads 10x1 335+mini bands, good speed

Swiss Bar Speed Bench 8x3
140 bar weight + doubled minis
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/01/19 at 2:13pm
Not much new for me lately. Have taken a deload and fighting another cold.

Hiked one day. Found a stone to lift on the hike.
Bench 295x13
Threw just a very little bit

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2/2 Hosted a Throwing Clinic. It went awesome!

2/3 Hiked the Pinnacle Peak at Crowder's Mountain. Decent workout and fun hike.

2/5 ME Lower

Cambered Bar Back Squats
- 350 bar weight + 3 chains/side for 5x2, speeds right around 0.4m/s

Dimel Deads - 3x8 w/ 225 + 4 chains

Short Chain HWFD
-8 1-turns
-5 2-turns

Short Chain LWFD
-5 1-turns
-5 2-turns

Things felt great after the deload. Wish squats would have moved a little better but solid day.

2/6 Snatch Complex Work
- various muscle snatch/power snatch/snatch/drop snatch/overhead squat complexes working up.
- top sets were snatch + drop snatch + overhead squat at 90,100,105kg

WOB - 6 throws at 12 feet. Things were going great and smooth and felt great. Then on throw #7 my low back tweaked slightly on my warmup swings so I shut it down immediately.

Low back isn't terrible right now. Did a lot of management work for it immediately after. Hopefully this clears up. Frustrating as I did some solid prep work for it today too


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2/7 ME Upper

Neutral Grip Bench w/ 3 chains
- up to 260x2
then down set doubles at 240 and 225

Incline - 4x10 135,155,175, 195
-paired w/ Birddog Rows 3x10 53lb fat bell

Chaos Incline - 2x20

Rear Delt Flys 5x15
Lat Pulldown 5x10
Straight arm Pulldown 5x10
Various Core Work 1 set multiple exercises
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/19 at 11:57am
2/8 and 2/9 - Low back got waaaay worse. Still managed to make it through coaching another throwing clinic on Saturday 2/9 and then saw the Kilted Chiro Mike McIntyre and Dr. Mike was able to get me back together! Praise sweet baby Jesus.

2/10 Hike the Carolina Thread Trail in Waxhaw, NC for a total of 7.7 miles in 2:40. Back is doing much better.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/19 at 8:21pm
2/11 "Training"

McGill Crunch 3x3/side 10sec holds
Stir the Pot 3x10/side
Bird Dogs 3x5/side 5 sec hold each one
1-Arm Farmers Walks 3x d&b 20kg
KB Swing 3x5 20kg
KB Rotational DL 3x5/side 20kg
Chaos OHP 1x20 50lb 2x10 70lb
Hanging QL Hikes 3x5 on Clock Handles, 1x10 bar

Low Back Rehab Work. I think this was all of it.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/19 at 7:00am
I'm no doctor but the 2 biggest things that saved my low back a few years ago were: 

Core stability work (which it appears you already do. I stopped doing anything like crunches or sit ups or whatever. Ab wheel was the best thing.)

Stopped anteriorly tilting my pelvis before squats. I used to think I had to do this going into the decent. Admittedly, I was much stronger in this position because, as Jon Hereth told me, it was bone stability vs muscle stability. So now, I keep my hips neutral when beginning the squat decent. Took a while to get used to. But I havent had real low back pain in 3 years. 

If you do all these things already then, shit. I am out of ideas! Haha good luck! 
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: 2/12/19 at 2:59pm
Originally posted by TheJeff696 TheJeff696 wrote:

I'm no doctor but the 2 biggest things that saved my low back a few years ago were: 

Core stability work (which it appears you already do. I stopped doing anything like crunches or sit ups or whatever. Ab wheel was the best thing.)

Stopped anteriorly tilting my pelvis before squats. I used to think I had to do this going into the decent. Admittedly, I was much stronger in this position because, as Jon Hereth told me, it was bone stability vs muscle stability. So now, I keep my hips neutral when beginning the squat decent. Took a while to get used to. But I havent had real low back pain in 3 years. 

If you do all these things already then, shit. I am out of ideas! Haha good luck! 
 

I have talked with Jon as well (wealth of knowledge and so appreciative of guys like him in this sport to share their knowledge). DIB! Dick in Bellybutton!

I have started working with Dr. Mike McIntyre in Fort Mill, SC from the Gonstead Chiropractic Center there and he is a thrower and powerlifter himself so it's great that he understands what demands I am trying to put on my body. I am with you in the anterior tilt and very limited flexion/extension work. It's just disc issues and weaknesses I need to remedy (which I believe will probably continue to plague me as some point here and there for some time). But live and learn. 

Doing 1000x better right now typing this. But a big thing that I must remain diligent on is the core and imbalance work first. Going back and studying some more of the McGill stuff as well. AND I AM SO PISSED THAT I MESSED UP MY BACK THROWING WOB!!! I WAS ACTUALLY PRACTICING WOB!!!! 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/19 at 8:46pm
2/12 I got to train!!!

Rolling Planks 2x10ea
Hip Circle Walks
Glute Bridge/1-leg glute bridge/glute bridge march 2 sets
Scap Angels 2x10
Butt Walks 2 sets
PVC OH Mobility w/ I/T Raises
Shoulder External Rotations 2 sets

OH Squats - 5's from 40kg to 100kg making 10kg jumps
Back Squat 3's beltless at 60,80,100,120,140kg then a single at 160kg

Today was about gaining confidence back with the lower back. Mission accomplished.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/19 at 7:20am
Good to hear, Justin! I figured you had everything under control but I felt compelled to chime in. 
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: 2/13/19 at 12:06pm
Originally posted by TheJeff696 TheJeff696 wrote:

Good to hear, Justin! I figured you had everything under control but I felt compelled to chime in. 
 

Don't mind it at all. Sometimes it points out the obvious stuff right in front of your face that you refuse to see haha
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/19 at 8:44pm
2/13 Mixed Bag of Training

Prep Work - rolling planks, McGill curl up, bird dog, shoulder and wrist stretches

Jerks from Blocks - up to 5x2 at 125kg
Broad Jumps 5x3

later...

Speed Deadlifts - 10x1 295lbs w/ monster mini bands
- avg velocity range 0.82-0.94m/s

Axle RDLs 4x10, 135, 185 for 3 sets
Ab Wheel 5x10
Reverse Hyper 180lbs 4x10
Hammer 10 winds each direction 4 sets (5lb/7.5lb/10lb/12.5lb)

Felt great today!




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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/15/19 at 11:14am
2/14 Another Mixed Bag of Training

Incline Press - sets of 8 at 135,155,175,195, 215, 235
-paired with monster mini band pullaparts x20/set

Jammer Arm "Shot Put" Stand Press (rotate hips then punch) 4x5
-paired w/ Inverted Rows 4x15

later...

8x 50' down, 50' back
Farmers Walk - every 2 trips add 20lbs per hand, I think topped out at 130lbs/hand
Sandbag Carry - halfway jumped up from 100 to 200lb sandbag
* this was just nice and easy just to move something and ease back in on the low back
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 20 hours 36 minutes ago at 12:24pm
2/15 Throws

HWFD Front Facing 1-turns x 5
HWFD Fulls x 10ish
LWFD Fulls x10
-HWFD was tentative due to the low back but still solid. LWFD went great! 2 throws tied practice bests!

2/16 Weightlifting

Snatch - 5x2 @ 100kg
Clean and Jerk -  3x1 @ 135kg
- very very solid day

2/17

Front Squats - 5's from 40kg up to 120kg making 10kg jumps. Belt on at 110kg
Various Core/rehab work.

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