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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: 6/26/19 at 7:39am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/10/19 at 1:47pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/22/19 at 10:56pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/24/19 at 2:11pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/24/19 at 7:40pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/29/19 at 1:29pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/29/19 at 7:33pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/19 at 8:57am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/12/19 at 11:31pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/03/19 at 11:28am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 12/03/19 at 12:23pm
Yay welcome back to the Crowley-Kaste-Lawrence show! 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 12/04/19 at 7:53am
Originally posted by TheJeff696 TheJeff696 wrote:

Yay welcome back to the Crowley-Kaste-Lawrence show! 


We are entertaining ourselves, but at least we're entertaining. Thumbs Up
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 12/04/19 at 10:44am
Originally posted by TomLawrence TomLawrence wrote:


Originally posted by TheJeff696 TheJeff696 wrote:

Yay welcome back to the Crowley-Kaste-Lawrence show! 


We are entertaining ourselves, but at least we're entertaining. Thumbs Up


Avoid my log. It's about to get real sulky and depressing.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/19 at 2:10pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/12/19 at 12:36pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/17/19 at 2:21pm
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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/20 at 6:53am
Originally posted by JustinBlatnik JustinBlatnik wrote:

Trained at a Planet Fitness while out of town for Christmas so there's that...then got sick. 


This math adds up. 

Glad you're back
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: 1/06/20 at 11:32am
Originally posted by TheJeff696 TheJeff696 wrote:

Originally posted by JustinBlatnik JustinBlatnik wrote:

Trained at a Planet Fitness while out of town for Christmas so there's that...then got sick. 


This math adds up. 

Glad you're back
 

I know right? Sickness was no fun.
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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/20 at 12:11pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/20 at 11:50am
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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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/20 at 4:57pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/24/20 at 5:34pm
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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