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TRAINING LOG: Justin Blatnik |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 11/11/13 at 4:41pm |
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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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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Love it. Welcome to the Board.
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The man in the arena.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Thanks Duncan. Shenanigans are sure to follow.
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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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PROOOOOOOOOOOOOOOOOOOOOOOOVE IT!
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The man in the arena.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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PaulEvans
Senior Member Joined: 5/11/11 Location: United States Status: Offline Points: 217 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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11/12/13 Lower
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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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11/15/13 Speed Deads/Lower
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Wednesday 11/20/13 Bench
Speedyish Bench Press195 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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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.
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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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Love it. Stay after it man. Remember, sheaf is violent.
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The man in the arena.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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12/2/13 Squats...sort of
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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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12/10/13 Upper
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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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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Well done on the bench press!
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The man in the arena.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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Duncan McCallum
Postaholic Joined: 12/07/07 Location: United States Status: Offline Points: 7442 |
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It's a start. For you.
The overwhelming majority of men/women never get close.
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The man in the arena.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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PaulEvans
Senior Member Joined: 5/11/11 Location: United States Status: Offline Points: 217 |
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Good squattin'
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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