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TRAINING LOG: Justin Blatnik

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JustinBlatnik View Drop Down
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    Posted: 11/11/13 at 4:41pm
So...figured I would start up a log here since I keep one in a few other places. Pretty easy to copy and paste to one that is the most relevant to my throwing. Here is the past week's worth of training...pretty sporadic still, about to start some more throwing back in the mix now that I am getting settled into my new job.

Finished the 2013 Season off at Stone Mountain and had a great time, hitting 32/65 in my weights going over 30/60 in either for the first time ever. Not going to take so much time off of throwing in my off season as to maintain better than I have in the past.

Friday 11/1/13 Arms
Trained arms with a coworkers trainer of mine, Thomas, who is a bodybuilder...what better way to work on some volume training.

Tricep Rope Pushdowns 5x20
BB Curls 5x10-12
Dips 4x20
DB Hammer Curls 5x10-12
Tricep Rope Ascending Sets 3x30
DB Conc. Curl 4x10-12
Lateral Delt Raises 4x20

So forgot to mention that I benched on Friday before that arm workout...and I am guessing that paired with the dips and not benching for around 2 months is why I was debilitating sore in my chest and shoulders until today. Took the weekend off while at a camping trip too.

11/5/13 Squats
- the beginning of working back into things

(no belt, oly shoes entire workout, only work sets listed)
Squats
240x3 for 8 sets
Front Squats
(255x5) x2
Pause Squats
(220x8) x3
Ab Wheel 3x15

11/6/13 Back
Hit some easy Upper Back work today. A little sore between the shoulder blades from squats yesterday. Glad to be getting back in the swing of things, ready for the soreness to subside!

Sheaf - about 10-15 tosses in the driveway. Nothing crazy, just making sure it still goes "up"

Pullups (64 total reps)
Pyramid up to 8 reps wide-neutral grip
Back down narrow-neutral grip

Barbell Rows
messed around, something around 195 for 5x10

1-Arm DB Rows
113x10 per arm
63x10 x2 per arm

Fat Gripz BB Curls
5x10-15

Lifted with my good friend Matt Chilton, a guy who just beat testicular cancer at the young age of 21 and this was his first real lifting back since finishing chemo. Awesome attitude on that guy just rubs off on you. He did his own thing getting back in shape for school at the Citadel, but awesome to see him back at it.

11/7/13 Bench, Chest, and Shoulders
So trained with my friend Thomas (the bodybuilder - volume is his middle name) and another trainer at work today. Did my bench work, then finished off chest and shoulders. Can barely move my arms right now haha

Bench (around competition grip)
210x12 for 3 sets

Close Grip Bench
225x6 for 2 sets...this was tough...can definitely tell I haven't benched for a long while

Comp. Grip Pauses 1" off chest
185x10 for 3 sets. couldn't finish 3rd set

Incline DB Press
45s x10
55s x10 x2
45s x10 x2

Hammer Strength Incline Press - 4x20 something stupid light because I was spent.
Pec Deck 4x15

took a short break because I thought I had a client, but he had a family emergency...so went back to finish off some shoulders

Lateral Delt Rasies x like a bajillion. Basically countless drop sets.
Rear Delts on Pec Deck 3x15
Rear Delt Raises x countless reps

11/8/13 Arms and Calves
Trained with my bodybuilding friend, Thomas, again. Dude is brutal.

Tricep Kickbacks 5x20
BB Curls 4x10 light, 4x10 heavy
Tricep Rope Ascending Sets 4x6 for 4 sets
DB Preacher (variable tension)curls
Tricep Pushdown/rev. Skullcrush combo 4x20
DB Hammer Curls 4x10 each arm, alt 5 reps per arm
Calf Raises 4x20...doom to come

11/9/13 Hike Crowder's Mountain - felt pretty good. a little tough but typical of a hike.

11/10/13 Walking Calf Death
SO the combo of never doing calf raises and then doing them + hiking left me close to disabled for today. Could barely walk. Don't know if I have ever experienced this type of muscle pain.

11/11/13 Cardio + Back

25 mins on the elliptical in the morning, helped work out the calves. Still struggling to walk
then did pullup pyramid with one of my clients up to 5 reps and back down.

Lat Pulldowns 5x15
Chest Supported Row 5x15
T-Bar Row - 4x8
Pullups 4x6 tough
Close Grip Lat Pulldowns 4x15
Straight Arm Pulldowns 3x15
Shrug Machine 3x25

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/13 at 5:15pm
Love it. Welcome to the Board.
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/13 at 8:04pm
Thanks Duncan. Shenanigans are sure to follow.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/13 at 8:21pm
PROOOOOOOOOOOOOOOOOOOOOOOOVE IT!
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/13 at 9:00pm
Originally posted by Duncan McCallum Duncan McCallum wrote:

PROOOOOOOOOOOOOOOOOOOOOOOOVE IT!


Here is a previous training video from this past summer


or this: http://www.youtube.com/watch?v=LQ0pQfVe_94&list=FL7N6_amBdAxCErmDbJgrUqw

just some fun stuff in the past...need to get a new camera YAY CHRISTMAS!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote PaulEvans Quote  Post ReplyReply Direct Link To This Post Posted: 11/12/13 at 6:02pm
Hey man!  Looks like you and I are on a similar cubular rotation, nice.  Looking forward to competing with you more next season. 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/13/13 at 6:47pm
Originally posted by PaulEvans PaulEvans wrote:

Hey man!  Looks like you and I are on a similar cubular rotation, nice.  Looking forward to competing with you more next season. 


You are correct Paul. I've done similar things in the past...always throw my spin on things though. Had some success with my own variation this past summer. Like how it keeps me fresh. Probably going to throw more Olympic lifting ideas in as well. Volume has seemed to be king. Threw in front squats because my regular squats are already "olympic-like" aka deeeep with a narrow to moderate stance.

Right now trying to not be as weak as a cat-piss paper towel. Took a lot of lifting time off focusing on throwing practice this fall and I am paying for it. Once everything comes back around I will throw back in the variation.

Ready to compete with you again as well good sir. And the free beverages at the last game was quite a treat as well!Beer
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11/12/13 Lower

Today I decided to make up for the missed deadlift session last week before squats today and do the lower end of the prescribed volume. This was a tough one to get back into things. Calves still a bit wacky, but manageable. (all sets listed are work sets)

Conventional Deadlifts (in power belt)
410 for 5 sets of 2

3.5" Block Conv. Deadlifts (added straps)
435 for 2 sets of 3

2" Deficit Deadlifts (in spud belt)
385 for 2 sets of 4

Squats (in oly shoes)
255 for 2 sets of 8

Front Squats
275 for 2 sets of 6 (might be a 6-rep PR)

Paused Squats
240 for 2 sets of 10

Pooped after all this. The deficits were probably the toughest.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/14/13 at 6:09pm
11/14/13 "Heavy" Bench and Chest
Started this workout in my garage Wednesday but my dad's phone crapped out so he had to leave to get it fixed and I was without a spot. Safety first with bench

Comp. Grip Bench
240 for 2 sets of 5

Close Grip Bench
255 for 2 sets of 3
275x1 blew it up

Comp Grip Pauses 1" Off Chest
225 for 2 sets of 6

Incline Bench
95x15
115x15
125x15
135x15

Pec Deck 5 sets of 15

Dips 3x12

Strength feels like it is coming back better now. Was down a bit with some of the struggle from last week. Didn't get throwing in today but have a good chunk of afternoon tomorrow to get in multiple events.
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11/15/13 Speed Deads/Lower

Speed Deads (in spud belt)
335 for 8 sets of 3

3" Block Pulls
365 for 2 sets of 6

3" Deficit Deads
315 for 2 sets of 8

Leg Curls 4x20 increase weight 10lbs each set

Leg Extension 4x20 increase weight 15lbs each set

Calf Raises 3x15 not as extreme as last week.

Everything felt good today. Work didn't allow for throwing...reaaaally need to start being more dedicated to the throwing practice.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/19/13 at 9:29pm
Sunday and Tuesday
11/17/13 Upper

High Hip Snatch
up to 135x1, 145x1, 155x1, 165x1, 175x1

Push Press
185x5
225x3 x2

Klokov Press 85x10, 95x10, 105x10


11/19/13 Squats

Squats
295x5 x2

Front Squats
315x2 x2

Pause Squats
275x6 x2

Constant Tension Squats
135x15 x3

Weighted Planks
3x30 sec w/ 45lb plate
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Wednesday 11/20/13 Bench

Speedyish Bench Press
195 for 8 sets of 3

Close Grip Bench
210 for 2 sets of 6

Wide Grip 1" Pauses off Chest
185 for 3 sets of 8

That was it for the day. Have had a ton going on with work moving to close to full time + clients at home in the evenings, working almost 5am-5pm straight with a few small breaks in there. Really need to get my training schedule settled down.

OFF Thursday 11/21/13

Friday 11/22/13 Shoulders and Deads

Morning:

DB Shoulder Press
50s x12
55s x12
60s x10
65s x6

DB Lateral Raise Drop Sets
3 Sets w/ 25s, 20s, 15s, and 10s. Ouch.

Rear Delt Fly Machine til it burned a lot. No idea on sets and reps.

Seated Row for a few.

Short on time, just did something quick. Took about 40 mins.

Night: Deadlift Volume

Conventional Deads (straps and spud belt)
365 for 3 sets of 10 (WHAT?! 10s?!?!)

4" Block Pulls
385 for 2 sets of 8

Vomit x1

2" Deficit Pulls
335 for 2 sets of 10
225 for 1 set of 9 - ass cramped on 10th rep. Little more vomit in mouth.

Donezo. Hello volume. And hamstrings. And glutes. And erectors. Haven't pushed a lift session to the vomit stage in a loooong time. Kinda fun...not all that much vomit, but the cramping suckkkkked.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/28/13 at 5:16pm
WEEK CATCHUP!

Saturday 11/23/13 and Sunday 11/24/13 OFF

Monday 11/25/13 Throw and Squat

WOB w/ 42lb weight
8/10 over the 13ish foot bar, other 2 had height but out in front.

Sheaf
5 bottoms up.
5 full throws...4 over my 20' bar then moved to a tree limb that is around 26' and cleared it easily...but on the way back down, the sheaf got stuck in the "V" of the branches.

When you see it...


Spent 15 mins throwing a 10' piece of PVC pipe at the sheaf to knock it down. Got it.

Speed Squats
250 for 8 sets of 3, last 4 sets with Spud Belt.

That was it. Ran out of time to finish before heading to my sister's basketball game.


Tuesday 11/26/13

Bench
255 for 3 sets of 8

Close Grip Bench
275 for 2 sets of 3

Wide Grip Bench 1" Pauses off Chest 
225 for 1x8, then 1x6

Ab Wheel
2x10 on knees
2x5 on feet

Wednesday 11/27/13 Upper Accessory

DB Overhead - bunch of sets of 15
DB Lateral Delt Raises 3 ascending sets
DB Rear Delt Raises 3 dropsets
Lat Pulldowns 5x12
Seated HS Row 4x12
Preacher Curls 3x15
Tricep Band Pushdowns x bunch
DB Curls x bunch

Thursday 11/28/13 Thanksgiving Deadlifts

Deadlifts
455 for 3 sets of 2

4" Block Pulls
485 for 2 sets of 2

2" Deficit Pulls
435 for 2 sets of 5

Constant Tension Squats
135 for 5 sets of 10

Hanging Knee Raises 5x10
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 11/28/13 at 5:24pm
Love it.  Stay after it man.  Remember, sheaf is violent.
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/02/13 at 7:12pm
12/2/13 Squats...sort of

Didn't do much over the holiday weekend. Got in 20 mins on the stairmill on Friday.

Squats
up to 275x2
add spud belt
315 for 3 sets of 8

Front Squats
225x2 x2
275x2

Shut it down early - did a little traction. Low back pain was starting to creep in  - similar to the pain from when I hurt my low back. Stopped before anything nuts happened. just sucks that this came back up with how great everything has been feeling up to this point. time to up the prehab/rehab work and see if I can not regress and at least stay where I am with my strength levels. Everything has been feeling kinda heavy lately, and was fatigues after a long work day today. Gotta stay on top of this.
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12/6/13 Bench

Bench Press (comp grip)
275 for 3 sets of 2

Close Grip
290 for 2x2

Wide Grip 1" Pauses off Chest
255 for 2 sets of 5

Hammer Strength Incline 5x15
Pec Deck Flies 5x15
DB Incline Close Grip 3x20
Tricep Rope Pushdown: 3 Ascending sets

Solid day. Close Grips felt really strong. Bench is slowly coming back.

12/7/13 Back

All this work today was mixed together. Didn't really track sets, reps and weights. Just went for da pahmp! Came out to be a lot in an hour and 15 minutes.

5 sets of straight arm pulldowns

~15 sets of 10-15 of Vertical Pulldowns
~15 sets of 10-15 of Horizontal Rows
Calf Raises 5x15

This was A LOT. Trained with a bodybuilder friend. Just rotated back and forth among different Hammer Strength machines, hitting about 5ish sets on each one and moving to the next. Fun times.

UPDATE: Overall, my low back is feeling remarkably better compared to after things went crazy Monday night. Definitely not 100% but thinking I might see how some light squats go tomorrow.
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12/9/13 Testing the Low Back

So today marks 1 week point since my low back issues flared up again. Been feeling ok, not 100%, but wanted to test the waters.

FIRST  - Went through an extensive warmup once again. Thinking my slacking in this department since things were going smoothly is what led to the flared up of problems.

Squats
bar x10
95x10
135x10
185x8
225x5
275x5
300x3
325x2
350x1
375x1
add belt
400x1!

Deadlifts
135x5
185x5
225x5
275x5
315x3
365x1
405x1
add belt
455x1

Hanging Leg Raises 3x15

YAY!!! Was able to make it through without anything serious coming up. Getting back to body awareness with core on the movements. Was feeling good after the warmup. Didn't over push it. Going to go at it a little more than this on this coming Saturday with the mock meet we are having in my garage. If I can hit squeeze out an injured and "work in progress" 1300 raw w/ knee wraps total at 220 I will be happy. 400-450 in the squat, low to mid 3's in the bench, maybe around low to mid 5's in the deadlift (just going to have to play everything by ear...or by low back). No crazy numbers to write home about, but will allow me to reign in the competitive spirit battling through this low back flare up and my slow progress back with my lifts after my hiatus during the throwing season.
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12/10/13 Upper
Bench - testing out how it may go this coming weekend

135x10
185x5
225x3
275x2
300x1
315x1 woohoo back at 3 wheels!
add slingshot
345x2

CG Incline DB Press
35s x20
45s x20
55s x15
70s x10

Incline DB Flys 3x15

Lateral Delt Raises
2 Ascending Sets
1 Dropset

Rear Delt Raises
3 Dropsets

Scapula Work x bunch

Pretty solid day. Happy with how everything felt!
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Well done on the bench press!
The man in the arena.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/10/13 at 9:23pm
Originally posted by Duncan McCallum Duncan McCallum wrote:

Well done on the bench press!


Thanks Duncan. Nothing too special in my own eyes. Took a loooong time off from falt benching - basically 6 months - focusing on oly lifts and then getting into the fall throwing season i made the mistake of barely lifting at all and lost a lot of my strength. All lessons learned now. Happy to be getting back into things.
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It's a start.  For you.
 
The overwhelming majority of men/women never get close.
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UPDATE FROM LAST WEEK

Took it pretty easy through the week. Got in a little throwing practice with the shot put and light weight. Went pretty solid for being the first time back. Then the Mini Meet this weekend...

12/14/13 "Blatnik Barbell" Inaugural Christmas Powerlifting Meet

Squat (in oly shoes, wraps, and belt)
First Attempt- 405 Easy Lift
Second Attempt- 435 Still Solid
Third Attempt- 460 might be an alltime PR. Have hit 455 on a few occasions and jumped to 470/475 for a few misses. Super happy with this considering low back flare up previous week.

Bench
First Attempt- 315 Good.
Second Attempt- 335 Heavy.
Third Attempt- 350 No Dice. Not back into benching quite long enough to have this back

Deadlift
First Attempt- 455 Easy.
Second Attempt- 505. Good Lift. Hit goal of 1300 on slightly sketchy low back and out of powerlifting conditions for a while.
Third Attempt- 545. No Go. Didn't want to risk a heavy grinder.

Total: 1300

Had an awesome time with everyone that came to the house for the meet! Everyone that lifted hit some sort of PR! We did the math and out of 48 possible PRs across the 12 lifters (squat, bench, deadlift, and total) we had 33 PRs!!!!! Old training partners, college friends, girlfriends...all of the above. Really good time. and great food afterwards too!

12/16/13 Throwing
 Had a looong day at work, hardly any food - due to food poisoning...still ok practice

WOB (w/ 47lbs)
10 throws - none actually clearing 13'3" bar, but almost all of them mauled the bar

Sheaf
around 20 total throws. Pretty decent height today.
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12/17/13 Throwing Practice
Struggling with energy going into today.

Shot Put (12lb) about 12 total throws
38'10" standing w/ reverse
43'10" glide

HWFD
best throw was 27'10" I think
about 10 throws here. really struggled holding onto the weight. Need to recondition my thumb to take the pressure.

"Hammer" - chain hammer I have that weighs around 17lbs
8 throws. not my best. going to up the consistency of throwing this for improvement.

Not too bad of a day. Practice is practice at least. Need to work on other things - nutrition and sleep - around work schedule to improve performance.
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12/19/13
Trained Biceps. Yes...well with a bodybuilder...that hurt.

Threw Hammer, LWFD, and Shot Put. Nothing spectacular.

12/20/13 Olympic Lifts

Snatch (in lbs)
135x1
145x1
155x1
165x1
175x1
185x1
195x1
205x1
215x1
Happy with this after not doing snatches for a while. Had a few misses at 205 and 215.

Clean and Jerks (in lbs)
185x2
225x1
255x1
275x1
305xmiss x2

Squats - Beltless
205x8
255x5
305x3
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/23/13 at 7:57pm
12/22/13 Upper Blah

Strict Overhead Press
95x10
115x10
135x10
145x6

Close Grip Bench Press
135x8
185x8
225x8

Pullups - wide neutral grip
3 sets of 10

Started some other stuff but just wasn't feeling up to it. Call it a deload I guess.

12/23/13

Stepmill 20 mins - I'm out of shape bad. Really need to start back with some athleticism and jackedness.

 Later On...
Snatch Complex (Snatch Grip High Pull + High Hang Snatch + Low Hang Snatch + Full Snatch)
95x1
115x1
135x1
145x1
155x1
165x1

Snatch Grip High Pulls
165x3
185x3
205x3
225x3
245x3 for 3 sets

Ab Wheel
3x15 on knees
2x5 standing. first set was sick - super strict.

Need the rain to stop so I can throw more Pinch
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/24/13 at 12:32pm
12/24/13 Christmas Eve Squats

Squats
135x5
225x3
275x1
315x1
belt on
355x1
395x1
425x1
335x5
365x5
135x15 x2

Leg Curl 5x15 increasing weight each set

Leg Extension 5x15 increasing weight each set

Standing Calf Raise 3x15

Seated Calf Raise 2x15

Ab/Oblique Crunch Machine 3x15 each side.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 12/28/13 at 11:51am
12/25/13 Christmas Day Throwing

Shot Put x some
WOB x some
Sheaf x Some

12/27/13 Back and Biceps
 Tons of stuff. Trying to get huge.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/02/14 at 6:53pm
Life's been random...around the work and holidays and this that and the other...So let's see if I can remember everything. Need to quit slacking on updating this dag nabbit!

12/29/13 Upper Deload

Pullup Pyramid - up to 10 reps, only back down to 8.
Some other stuff

12/30/13 Squats
only had about an hour break at work to get this in. WOO HOO!!!

Squat
up to 315x1
add belt
365x1
add knee wraps
405x1
435x1
455x1
475x1 All-time PR in wraps!!! 

Lying Leg Curls 7 sets

1/1/2014 New Years Day Throwing Practice

HWFD x 10 throws
LWFD x 7 throws
Sheaf x 20ish throws

1/2/2014 Oly Lifts/Lower

Clean and Jerks
225 for 5 singles
245 for 5 singles
no misses. pretty happy with the consistency here.

Snatch Grip High Pulls from High Hang (that's a mouthful)
185 for 5x5

RDLs - 185 for 3 sets of 6

Pullups - 3x5

Lunges - 135 for 3 sets of 10 per leg

Ab Wheel - 3x6 standing

Jump Rope x some - I'm getting a little fat.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote PaulEvans Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/14 at 2:33pm
Good squattin'
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/06/14 at 8:24pm
Thanks Paul. Ready for more of it!

1/3/14 Upper

Bench Press
work sets
315 for 5 singles

HS Incline 4x15
Dips 4x15bw
CSR 4x10
Cable Curls 2x100
Cable Tri Kickbacks 5x20

Cardio - Airdyne Bike Intervals
30 sec fast, 30 sec slow...5 total intervals
Feeling of death.

1/6/14 Stuff

Snatch off Blocks
135x3
155x3
175x2
185 for 3 singles

Clean Pulls
up to 305 for 3x3

Klokov Press 4x10
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