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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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Took 1/7/14 off. Just exhausted working full days and not much sleep.
Really need to practice going to bed earlier (didn't help that I stayed
up watching the National Championship football game Monday night which
led to only 3.5 hrs of sleep)
1/8/14 Back (Lats) w/ Bodybuilder Friend Thomas Wide Grip Pulldowns x bunch HS Horizontal Row x bunch Chest Supported Row x bunch Close Grip Pulldowns x bunch Rope Straight Arm Pulldowns x bunch 50 Pullups - managed 16 bodyweight in 4 sets and had to move to assisted machine to finish out. Totally smoked. The "x bunch" is really because we don't go off of a specific set and rep scheme. With Thomas it's all about Da Pahmp! Really its a bunch of sets of 10-15 with working up in weight and the 10s being pretty dang heavy. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/10/14 Lower
Squats warm up to 315x1 beltless go take care of clients measurements...ugh warm back up to 365x1 beltless- felt pretty good here belt on 405x1 didn't feel as good haha add wraps 405 for 4 singles Leg Press 5x15 3 pps light, narrow stance. Leg Extension 4x20 then dropset Leg Curl 5x15 Lunges 2x50 steps bodyweight F'n rain is killing throwing practice for Central Florida. Just going to have to show up on game day and hope for the best! Hopefully can get in some drills next week. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Past Week or So...
Haven't done all too much. Schedule has been hectic and weather has been crappy for throwing practice. Hoping to just be able to turn it on on gameday this coming Sunday at the Central Florida Highland Games. Excited to be getting in a games in the "offseason". Not expecting anything earth-shattering due to lack of practice but maybe if we throw 16lb sheaf I'll have a go at that illusive 30' mark. 1/14 Throw Practice LFWD Line dill in the driveway for about 10x Sheaf x some. Was feeling pretty dang good. Caber x 2 walks. On second one, slipped on my pull and tried to kill myself. Whew. 1/15 Light Lift and Sheaf Sheaf for some throws in the driveway. Box jumps x some High Block Snatches 135x3 155x3 175x1 185x1 195x1 shut it down. just being smart. time to rest up for the weekend. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Central Florida Scottish Games
Had an amazing trip that went extremely well, hassle free, and was still a relaxing time. Going to add in a little extra here other than just my throws to recap the entire experience because it was so great! Don't want to read all the garbage, scroll down to the throws and deal with it haha "Slept in" Saturday morning and got up and started the drive at 6am and was able to take our time (our being that my girlfriend Brittany was so awesome that she made the trip with me and took off work on Monday for it). Part of the awesomeness of this trip was that I made it super affordable for myself in a tough financial time for myself. we stopped for breakfast at Chick-Fil-A (I had a $15 gift card!) and Walmart (also had a $10 gift card here) for some snacks, drinks, and stuff for lunches. Also I decided to cash in all of my saved change at coinstar to help pay for gas for the trip, and got back $72, enough to cover 2/3 of my gas costs for the trip! Smooth drive other than we were "suckered" into stopping at an "elaborate" fruit stand for "$1 a bag of fruit" thinking I could get a bunch of good oranges for $1, sadly it was 2 (oranges that is). Got suckered in by the neon advertising. Never again haha. So made it down and passed by the hotel to go spend some time at Downtown Disney, because you can't make a vacation trip to Orlando without a little Disney! Met up with some of the guys of some pretty good BBQ for dinner and a drink at their hotel. Got to meet a lot of the top amateurs and get a first hand replay of the North/South games that were held that Saturday. Definitely an experience I hope to make one day! Onto Saturday... Woke up to a pretty decent hotel breakfast after a little bit more-than-normal amount of sleep for me and then made it to the games a little early. Speaking of hotel, I found a pretty decent rate for 2 nights a a hotel across the street of the games' hotel, and having planned on the games for a while, I had saved $10 here and there and had actually saved up more than my hotel when it came time to pay for it! Success! Since it was the day of the East/West women's games, the A's would throw out of traditional order to allow them to, so we started with Hammer and then followed the regular traditional order. So games recaps: Heavy (22lb.) Hammer - 75' and change for a PR on my 3rd throw. My first throw felt the best and I completely surprised myself on this event since it is my worst event and I have practiced it the least. Good for 3rd in the event. Open Stone - 36'11" This stone was a rectangle and I struggled to find a good grip on it. Felt good about this since my stone and glide technique has felt inconsistent as of late. Good for 4th in the event (only event I did not place in). HWFD (56lb) - 29'10.5" or something close to that. This had felt pretty good lately and it showed, being super close to my goal of 30' for the games. Still have only gone over 30' once in my life in this event. Good for 3rd in the event. LFWD (28lb) - 59'11" Same as the Heavy weight here except with 60'. Felt off in both of my weights for distance a little bit and know I have room for improvement. More consistent practice needed. Good for 2nd in the event. Caber - 75 degrees. This caber was pretty beastly. No turns by the entire group. pretty long with no taper either. I think that with another 3 attempts I might have been able to turn it. Good for 3rd in the event (behind an 89 degrees and a (2) 75-degrees. 16lb Sheaf - 30ft! BOOYAH!!!!!! PR!!! Finally officially went over the 30' mark in the sheaf. Been wanting that for about 6-8 months now! Won the event this that throw (3rd attempt) and then took 3 attempts at 31ft with my first throw easily clearing 31' but not going back over the bar. So fun with the adrenalin rush! Good to win the event. Weight for Height (56lb) - 12ft. Well...this was what I would consider my worst performance of the day. 12' with 1 miss put me in a tie for 3rd. Threw straight up with my first and third throws and on my second throw I hit the ground and dropped the weight before asking to reset. Took a 4th throw real quick for "my sanity" and real quickly and easily cleared the 13ft mark Womp Womp. Hey - Confident that I can do it! Good for a 3rd place tie. Overall - 2nd place pretty solidly. My best ever finish as an A competitor. Afterwards, went back and went out to a steakhouse for dinner with some of the guys again. Shared in laughs and good food and company as always. The drive back was uneventful and went smoothly. Ended up spending $120 that I hadn't already saved - which in my opinion is freakin sweet for a games trip from Charlotte to Orlando. Can't wait to throw again! Each and every time I compete it brings me back for more of the fun environment, trying to best myself, and always great time around wonderful people sharing laughs all the time. I would first like to thank my wonderful girlfriend Brittany for accompanying me for the entire trip. The company for the car rides and the best cheering section at the games all day long, even battling the chilly Florida weather. I would also like to thank the Judges KC Cummings and Scott Medlin for allowing me to throw! And the guys who had made the trip as well - YOLO! hahaha |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Time to get it together...
OK so...time to stop being fat, lazy, and unmotivated and really get back in the swing of things. Time to get rid of the excuses and start putting back in the effort. I haven't done much lately in terms of training the past 2 weeks around the Central Florida games, and even had slacked leading up to the Central Florida games. So...I am working on a plan this weekend for my training leading up to the start of the spring throwing season that begins April 5th in Columbia! Then going to have a template together for the "in-season" spring throwing season so that I can adapt my training on-the-go heading right into a lot of throwing. Not trying to drop off my lifting as much as I did last year. Also, in terms of diet...I am planning on trying "gluten free" for the month of February. I have read more and more on it and going to see how I feel overall in doing so. Spending the weekend to plan my entire month of February's diet out for ease of cooking and grocery shopping and getting myself into a schedule as I really need it around work and life to stay on track. Once it's in place, I am usually good to go. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Weekend Training - Getting Back After It
Snatch 135x2 155x1 175x1 185x1 195x1 shaky 205x1 215x1 225x miss x4 220x miss Clean and Jerk 205x1 235x1 255x1 sloppy 275x1 little better, sloppy recover after the jerk 295x miss jerk Pullups bw x 15 bw x 12 bw x 15 broken into a bunch of sets. just spent. Went into today pretty unmotivated and the misses in the snatch were frustrating. Clean and Jerks were equally as frustrating, but in hindsight I haven't had the volume up in either of them so I need to be satisfied with where I am at right now. Need to keep up the consistency. 1/26/14 Upper Press Session - Somewhat easy Bench - w/ 70lbs chain 135 + chain x5 155 + chain x5 175 + chain x5 195 + chain x5 215 + chain x5 Band Pullaparts 5x15 w/ monster mini onyx band Strict Overhead Press 95x10 115x10 135x10 waaay too hard for what it should be. Definitely need to get the overhead press strength back and consistent. 115x10 Bentover Rows 140x15 x4 just easy to throw this much on the bar EZ Bar Curls 3 sets Band Pushdowns 3 sets Ab Wheel x goof off Lifted with my girlfriend the past 2 weekend days and she did amazing. Was more motivated today and didn't try to over-push anything. Bench felt good, decently fast but nothing too too heavy. The last set was a little slower than I would have liked. Still working on putting together a solid training plan. Know I now have 10 weeks before my next highland games April 5th. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/27/14 Snatch and Squat
Been fighting a slight bit of a cold. Scratchy throat and nose is starting to drain more and more by the hour, but not bad. Feeling pretty good today. A little stiff around the shoulders. Still easing into things. Seated Box Jumps 3x5 from seat on 11" box to 27" in box. Trying to land as straight-legged as possible Snatch Complex - Power snatch, high hang snatch, drop snatch 95x2 115x1 135x1 155x1 175x1 Squats 135x5 225x5 275x5 315x5 add belt 365x5 Messed around with a little accessory work to see what some stuff was feeling like... GMs 135x10 Lunges 95x10 per leg Single Leg Squats 95x6 per leg Sheaf "Bottoms Up" Tosses x 10 throws Not 100% during this session today. Need to do better on sleep for sure. Snatches felt a little unsteady on my shoulders, and squats felt harder than they should, but it has been a little bit since I have squatted. Was a little strapped on time and just messed around with the accessory lifts to see how things felt and to gauge on where I may need to focus some work. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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1/29/14 Upper
Still fighting this bit of sickness. A bit bogged down going into this session but meds and a good workout helped me feel better afterwards. "Snow day" in Charlotte had people freaking out so I didn't have many clients and got to train early. Bench Press 135x10 185x8 225x5 275x3 325x1 felt great. smoked it. Close Grip (at 65% of my heaviest bench today) 210x10 x2 210x9 Incline DB Bench 40x10, 50x10, 60x10, 70x10 CSR 45x10, 70x10, 90x10, 115x10, 135x10 Incline Tate Press 40x10 x2, 45x10, 50x10, 55x10 Dips bw for 3x15 Standing Calf Raises 3x15 Med Ball Throws about 30 minutes worth of different types of throws with a couple different size med balls Night: Band Pushdowns 4x25 w/ doubled mini band Hanging Leg Raises 3x15 Bench is starting to feel better and better each week. Just need to consistently keep it in my training, even if it's not a focus. Pressing strength should carryover to the stone put! Getting my overhead strength back in line too. All the med ball throws were great and something I am going to try to keep up when the weather is bad and if I have free time at the gym. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Past 2 Training Sessions
Friday 1/31/14 Lower Clean and Jerks work sets 5 singles at 85% and 93% 235 for 5 singles 255 for 5 singles - some of the jerks a little sloppy Clean Pulls - beltless 305 for 3x3 Front Squats 225 for 3x8 Short today. Was a little jammed on time. Decent session, definitely wanted to get more in. 2/2/14 Super Bowl Sunday! Braemar Throws w/ Reverse 5 throws w/ 25lb med ball 5 throws w/ 16lb med ballPush Press 135x5 165x3 185x1 205x1 225x1 245x1 255x1 205x5 x3 (80% of 255) 3-Board Bench w/ 70lbs chain 135+chain x10 155+chain x10 175+chain x10 195+chain x8 215+chain x6 225+chain x4 Pullups 5x8 bw Fat Bar Curls for 3 sets Some band pullaparts and some band pushdowns. Semi-short on time again. Really liking getting back towards my old pressing strength. Continuing my focus back on my overhead and be |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/3/14 Awesome Snatch/Squat Day
Going into today my right hip and low back have been giving me some fits. But managed an awesome day today.Also, today marks the start of my month-long gluten-free diet. Read up on it and have some support to do it so just going to see how I feel and how my health goes. Barbell Squat Jumps 95lbs for 3 sets of 5 Snatches Off Blocks 95x3 135x2 155x1 165x1 175x1 185x1 195x1 knew they were feeling good here 205x miss 205x1 210x 2 misses (barely) 210x1 217x1 PR! Higher than current "full snatch" PR Squats 135x5 225x5 add belt (since back had been bothering me...playing it safe) 275x5 315x3 345x3 385x5 ties best 5RM ever Barbell Hip Thrusts (first 5 with pause, second 5 as explosive as possible) 205x10 305x10 x3 Standing Ab Wheel 3x7 - not super super strict here, add a pad under my knees which slightly touch. still plenty hard. Just an all out awesome training session. Turned out much better than I expected. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Past Week - Been Busy
Wednesday 2/5/13 Upper Speed Bench w/ 1 band (at work odd setup) 145 for 9 sets of 3 Commence shoulder pain...So I messed up my right shoulder somehow Monday doing snatched. Just think it was an over-straining. Bothered me Monday and bad Tuesday but was feeling ok until after bench. Too much too soon. So finished up with a bunch of arms. Preacher Curls Overhead French Press DB Hammer Curls Cable Curl 100 set Tricep Cable Kickbacks Upright Hamstring Curls Calf Raises Just trying to get in a little extra work on my lagging hamstrings. Trying to hit calves once to twice a week to prevent debilitating soreness. Friday 2/7/13 Lower Front Squats 135x5 185x5 225x3 275x1 add belt 295x1 315x1 335x1 355x1 PR 365x1 PR Pause Squats Deeeeep (pause was "1 and 2 and up) 225x3 275x3 315x3 add belt 365x1 PR Barbell Hip Thrusts 135x20 225x10 315x5 405x5 Leg Extension 4x30 holy pump batman! Upright Leg Curl and Machine RDL Superset 3x15 each - almost vommed Awesome Awesome Day today. Saturday 2/8/13 10 40-yd Sprints Sunday 2/9/13 - Still taking it easy on this shoulder. Just trying to hold off maybe another week. Killed me to not throw on this purty day outside today. High Block Cleans 95x3 115x3 135x3 185x1 205x1 225x1 245x1 255x1 265x1 275x1 (matches current "from floor" clean and jerk PR_ 285x1 295x miss Some easy overhead work with just the bar and a little bit of band shoulder and rotator cuff work. Continued to take it pretty easy. Shoulder is fine after just the cleans. Diet Update: Well today marks the end of Week 1 of my gluten free diet. It has been ok so far. Getting some cravings here and there, for things like pizza and other snack foods. To note anything so far at a week in, I can only think to say that I might feel like I am having more energy. Not getting super hungry between meals, but part of that is my increased food intake this week. Trying to get my macros a bit more in check as well while on the gluten free thing. Spent a good chunk of time tonight meal prepping for this upcoming week. Trying to plan it 1 week at a time to keep it a easy going for me. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/10/14 Squat
I was dragging all day today. Got home from work and tried to nap and couldn't. Ate some food and delayed training as long as possible, trying to get motivated. Once I got going it went well though. Squat 135x5 225x5 275x3 315x3 belt on 365x3 405x5 PR! 405x1 paused PR ("1 and 2 and up" was the pause length) 315x10 Single Leg Squats 95x10 x3 each leg Had 2 phone calls during the training session, and I am still pretty beat up from Friday so decided to cut it a little short. Plan is to get in a little extra hamstring work again Wednesday and then hit some sort of squats again Friday. Crappy weather this week and right shoulder is still a bit "iffy" so going to take it easy throwing and on the upper body stuff. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/11/14 Some Cardio stuff
Row 1000m in 5 mins Rest Row 500m 1:48 Rest Row 500m 1:43 Never really used a rower before. Don't know what's good, how far, how long etc. I think next time I do it I'll drop my pace and go for 20-30mins 2/12/14 Upperish Trained while training a client today, so my focus wasn't completely in it. Still staying away from my shoulder, which is doing much better but trying to not push it too fast too soon. Lat Pulldowns x bunch of sets of 10 working up Chest Supported Row x bunch of sets of 8 working up Hammer Strength CSR x bunch of sets of 10 working up Some Preacher Curls and Overhead French Press x some 2/12 through 2/13 Lots of sledding/hiking up hills around the Charlotte Snowpocalypse!!! 2/14/13 Lower Depth Jumps for 3x5 no idea on box heights Block Cleans 135x3 185x3 225x2 255x2 x3 Deadlifts (w/ straps) 315x1 365x1 add belt 405x1 455x1 495x1 525x1 woo Didn't get much else in as I cooked dinner for the lady for Valentine's Day. Shoulder is doing much better. Might try some lighter snatches this coming Monday (and yes staying light) so I can try to press something again this coming Wednesday. Cleans felt really fast and good today. Decided to deadlift for the first time in a while and wanted to see how they felt pushing to a heavy single. The 495 felt pretty good so pushed a little more and didn't feel as good. Still happy that I can pull 500 on just about any day. With all the Olympic Lift variations, I think I am going to start mixing back in a little bit of something that resembles deadlifts. All in all a shorter but solid day. Going rock climbing all day Saturday for V-Day as well! Really need to get some throwing in ASAP! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/15/14 Rock Climbing Day Date with the Lady
Went rock climbing at an indoor climbing facility for a Valentine's Day date. Spent over 4 hours climbing. Had to stop at that point due to grip and forearms failing to continue to work. Had a ton of fun, worked my grip, forearms, and lats hard. Smoked. Tired. Sore. 2/16/14 Upper Work - Testing out the Shoulder My right shoulder (pretty much figured out to be a supraspinatus strain) has been on the upside of feeling better - and didn't bother me at all yesterday rock climbing. So figured I would test it out tonight with some snatches and upper work. Very thorough warmup w/ shoulder prehab type movements too. Snatches - rest of around 1:30 between reps Work Sets: Singles starting at 70kg with 1kg jumps all the way up to 85kg Had a miss at 78kg (just rushed it) and then a few misses at 85kg before getting it. Really noticed fatigue setting in as weights increased. Bar speed felt slower. Snatch Grip Sotts Press 20kg x5 25kg x5 30kg x5 35kg x5 pr never done this exercise before. a lot harder than it looks. Bench Press - nice and easy seeing how the shoulder would feel pinkie on ring grip 45x10 95x1 135x10 185x10 225x10 Standing Band Horizontal Row 4x15 DB Lateral and Front Raises 1x50 w/ 5lb db's each way Really happy with my shoulder tonight. Going to keep it easy working back into things. Need to get to throwing more this week weather permitting. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/17/14 Squat Day
Squats up to 335x3 390x1 beltless PR add belt 425x3 PR! 335x10 Upright 1-Leg Leg Curl 35x10, 45x10, 55x10 Ab Wheel 3x5 standing - could definitely tell it has been a while for these Leg Extension 3x30 w/ 10 sec isometric at the end(10 each toes out, toes in, toes straight) 125, 140, 155lbs Lunges 1x25 per leg with bodyweight Whew! What a session. Felt "great"...really was a tough session but love them. Putting in the tough work with the lower body sessions is going to pay off. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/20/14 Upper
Running on literally no sleep, practically no food, and after a 12-hour day of training clients, I don't know how I pulled this session out. Lots of shoulder mobility and prehab movements for warmup. Right shoulder (strained supraspinatus) has gotten better and really not bothering me anymore. Broad Jumps set of 5 3 Rounds: 6 Pullups 15 Standing Band Rows Bench Press bar x 20 95x12 135x10 185x10 225x5 275x3 315x1 340x1 current PR add slingshot 365x1 - haven't held this much in my hands in a long time now Snatch Grip Sotts Press 20kg x5 x2 29kg x5 39kg x5 47kg x5 PR 53kg x3 PR Lateral Delt Raises 1x50 w/ 5lb db's |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/21/14 Arms
Trained arms with my friend Thomas (the bodybuilder from work haha) again...ouch. BB Curls superset with DB Hammer Curls x multiple sets of 10 BB Preachers superset with DB Curls x multiple sets of 10 Tricep Rope Pushdowns x bajillion Dips 3x20 Rope Bicep Cable Curls x bajillion Arm cramps later in the day. Got a ton of volume in in an hour and 15 mins |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/22/14 Olympic Lift Max Out
Snatch (in lbs) worked up to 195 204 miss 204 215 224 (102 kg) current PR 228 miss x3 Clean and Jerk (in lbs) worked up to 204 244 264 285 (129.5kg) pr 303 (137.5kg) current PR 317 (144kg) x miss - would have been all-time PR So finished 102/137.5 for a 239.5kg total, which is only 8.5kg off my best ever Olympic lifting total, which came at a time this past fall when I was hitting Olympic lifts 5 days a week and now only hitting snatches 1x per week and C&J 1x per week. So happy with today, especially first day really pushing both after my taking time down for my shoulder to recover. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/24/14 Squat day
Squat up to 315x3 belt on 365x1 405x1 445 x miss 225x2 315x1 365x1 385x1 405x1 425x1 435 x miss 365x5 385x3 405x1 Walk close to 3 miles while on the phone. Had a tough day today. Mentally not all with it, not enough sleep, not enough food. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/26/14 Oly Lifts and Throws
High Hang Snatch (in kg) 60kg x2 70kg x2 80kg x2 85x miss 85 90 93 (204.6lbs) 97 miss 97kg (213.4lbs) - might be a PR High Hang Clean + Jerk (in kg) 85kg x2 93 101 111 120 125 (275lbs) sloppy 130x miss Caber - 6 picks, walks, and pulls. Reeeally smooth. WOB (48lbs) - about 12 throws. Knocking the rust off. About 75% of the throws were good. Threw at 12' bar and 13-13'6" bar (not 100% sure) most cleared 12 easy. Sheaf - maybe 12ish throws. Reeeeally smooth again. Some really solid pulls at the end too, prob in the 26-28 ft. range. Had a really good day today. The oly lifts were hangs at my friend Justin Lovingood's suggestion. Didn't over-push it, my right shoulder was feeling a little unstable during clean and jerk. Throws went really well with no practice since the Central Florida games. Promising season ahead. Can't wait for the weather to cooperate a bit more for more throws practice! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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3/1/14 Oly Lifts and Throws
Oly Lift Max Out Session Snatch 92kg 97kg 103kg current PR 106kg (233lbs) ALLTIME PR 108 x 3 close misses Clean and Jerk 102kg 111kg 120kg 130kg 138kg current PR 145kg x 2 misses Totaled 244kg (106/138) Very Narrow Stance Squats (beltless) 70kg x3 120kg x3 150kg x3 Throws Session 1-Turn LWFD 10 throws, average of 46ft, best of 50ft 2-Turn LWFD 10 throws, average of 51ft, best of 54ft 12lb shot put with reverse 5 throws, average of 38ft, best of 39.5ft 12lb shot with glide 5 throws, average of 42ft, best of 43ft Sheaf about 10 throws, super consistent, few right around 30ft Great training day. Got bored and got in some unplanned throwing. Happy with how the oly lifts went. Happy with my my first LWFD practice. I think my best ever with my weight is 58 which translated to 65 in comp, so happy with not much drop off. Stone (shot) needs more work and consistency - could feel my elbow giving me some problems after the oly lifts. Sheaf is the most consistent right now and loving how it feels. |
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PaulEvans
Senior Member Joined: 5/11/11 Location: United States Status: Offline Points: 217 |
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Strong lifts buddy!
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Thanks Paul. Can't wait for Tartan Fest! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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3/2/14 Highland Games Throwing Practice
Standing 12lb Shot w/ Reverse 5 throws, average of 37'9", best of 39'1" 12lb Shot Glides 10 throws, average of 42'3", best of 44'10" 48lb HWFD 10 throws, average of 27'8", best of 30'3" 23lb LWFD 10 throws, average of 62', best of 65'10" Caber 6 picks. A little more unstable than last practice. Sheaf around 10 throws. A bit more inconsistent than last practice. But was focusing on pulling hard. WOB 3/5 over at 12' 1/5 over at 13' 0/3 at 14' Hammer Winds Don't know how many I did or for how many winds. Was going to go to the fields to throw but had to go pick up a washing machine with my dad. Enjoyed the wonderful weather in Charlotte today and threw for around 3 hours. Still need more work. I liked using the lighter weights in the weights for distance. Think I am going to stay there to have a better idea of where my throws actually are at. My weight seems to "fly" shorter than games' weights. Still had a decent session today despite being pretty sore/fatigued from yesterdays Oly lifts and throws. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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3/3/14 Squats and Deads
Speed Squats 275lbs bar weight + 70lbs of chain 10 sets of 3, 1 min rest between sets "Speed" Deadlifts (all with 70lbs chain) 135x3 225x3 275x2 315x3 365x3 405x3 455x3 Ab Wheel 3x15 Kneeling Some other random accessory work. So wasn't feeling so hot all day and a little sore from all the weekend training going into this session. Shifting to more "speed" type work for the next month to transition into the throwing season.Still going to try and keep accessory (and volume somewhat) up for this month then drop it down as the "spring throwing season" kicks in. Deadlifts felt pretty good so kept pushing them - much better than expected going into today's session. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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DIET UPDATE!
So I just completed an entire month of a gluten-free diet and wanted to give my thoughts and a bit of an update. I read the book "Wheat Belly" and would highly suggest it to anyone interested in gaining an insight into their health and for a better understanding on why people choose to avoid gluten in their diets even if they are not intolerant to it (Celiac's disease). So...'the results'...nothing excitingly stands out. However, I was in a fairly healthy state going into this and it wasn't all too far off from my normal diet. I have noticed some positive body composition changes within the past month - nothing crazy - but could also just be from being more conscious of my diet. I would say that my personal biggest benefit (yet not measurable) is a general overall better day-to-day feeling. I feel like as of late I have had more energy and my body has just felt better throughout the workdays, even with my struggle to get adequate sleep. It could also be helping my gym performance as I have been lifting better in the gym as of late, but very tough to draw direct correlations there. So the positives for this diet for me: 1) It make me plan my meals more as to make sure to avoid gluten. This also helps with my general daily macronutrient intake levels as well as I have tended to be more conscious, but really I haven't counted much of anything (just have an idea). 2) The general feeling of feeling better from eating healthier 3) Avoiding packaged foods in order to avoid gluten. 4) Being more conscious of where, when, and what I am eating when going out and grocery shopping 5) Not eating out as much = saving some $ 6) Still being able to find ways to indulge that are gluten-free The negatives to this diet for me are: 1) Dang it's kinda tough. haha 2) Really one of my biggest struggles was just being around gluten-containing foods, mainly around my house. With being my only family member doing such diet, there is still plenty of "bad" food around to tempt me. 3) Having to be more "picky" when trying to go out to eat. That has been a tough route. 4) It can be annoying picking through everything you are shopping for to see if it contains gluten. This is a BIG one. 5) Breaking the old habit I have had of eating whatever I want whenever I want (which can be a positive I guess) 6) Beer. No shame in saying it. But the brand 'Omission' has a really good lager that I would have never known was gluten-free if you hadn't told me. 7) Not being able to have my classic "comfort" foods that are the 'go-to' or 'always in the mood for' type of foods. Pizza has been a tough one. Need to make my own to get my fix, so far Brixx and Mellow Muchroom haven't quite cut it with their gluten-free pizzas in terms of cost efficiency. SO in lieu of all this, what am I going to do going forwards??? Well, for the most part I am going to stay gluten-free. I wish I would have had blood work done pre- and post- this diet to see if there were any noticeable differences there. Also, 1 month really isn't THAT long of a diet, so hopefully a longer time frame will show more significant results. Basically going to stay away from gluten in most aspects but not going to fret as much when eating out with friends or special occasions, etc. And def want to get back to having a craft brew here and there. I did just eat a piece of my dad's birthday cake halfway through writing this, so I am interested in seeing if I run into any stomach issues with the re-introduction of gluten in my system. If anyone has any questions or want more information about this, please don't hesitate to ask me. Once again I recommend you looking into it a little bit, and if not gluten-free, try to continue to remain more conscious of what you are putting into your body. When you really take a step back and look at it, it can be pretty crazy! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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3/5/14 Attempt at Upper
Push Press 135x5 185x3 205x3 225x3 245x2 BTN Power Jerks 135x5 155x5 175x5 That was it. I was just too tired and unmotivated to do anymore today. Didn't get very much sleep last night and worked from 5am - 6:30pm today almost straight. Have an hour and a half break in the morning at work that I am going to get in some more upper work then try to throw tomorrow afternoon. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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3/6/14 Chest
DB Flat Bench sets of 10 working up to 90x10 110x6, 110x5 65x15 Hammer Strength Incline 5x15 Pec Fly Machine with Max Pushups 4 sets Lateral Delt Raises and Band Pullaparts x some Got this in on a break in my morning at work. Nothing too spectacular. Just getting in some more work after last night's poor session. 3/7/14 Arms and Calves Warmup Barbell Curls 5 sets Incline Skull Crush 5 sets Close Grip Bench 4x15 Lat Pulldown Curls 3x20 Seated DB Curls 3x10 per arm Tricep Cable Giant Set 2x100 DB Hammer Curls 3 sets Calf Raise Superset 5x10 seated, 5x10 standing Trained Hard today with Thomas. This Bodybuilding style is tough but a great stimulus to the body that is something I normally don't do. Great to have a different experience. My mind just doesn't quite pick and pair exercises like his does. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Saturday
Got out and threw in Hickory with Travis Gardner, Jeff Crouch, and Eric Frasure. It was a bit muddy so stones and weights weren't great, but hammer went awesome. Best it has ever gone. Hoping for some big PRs soon! New technique on WOB felt great - more fine tuning to come. Sheaf went very consistent and good as of late, until I broke a tine off my fork on one of the throws. Well...at least I was with the guy who made it (Travis) so he is taking it to fix. No sheaf in the mean time. Sunday Threw a little bit, but was pretty beat up. 12lb shot went pretty good. HWFD wasn't the best ever but was definitely feeling beat up there. Then 23lb LWFD went very well. My thumb needs some rest haha |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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3/10/14 Lower Session
Depth Jumps 3x5 "Speed"Squats w/ 70lbs chain up to 225+chain x3 275+chain x1 295+chain x3 x3 felt kind of heavy and not too speedy. Could just be taxed from throwing past 2 days. 275+chain x2 w/ onyx mini added decided i was too heavy for speed. dropped bar weight, started toying with some bands 225+chain+2 bands x2 x2 225+chain+3 bands x2 x2 225+chain+4 bands x1 x2 ended up with a mini, monster mini, onyx mini, and onyx monster mini (onyx bands from elitefts.com). Had the bands set up interesting too...had them double wrapped around the bottom rack support for a little more tension with how I had it setup. Next time going to just start with more band. Snatch Grip High Pulls 255x3 x5 from a 1.5" deficit. Hellooooo Hamstrings Accessory: Pullups 3x8 Band Pull Throughs 3x10 average band Abs x little bit Hammer Winds x few - Abs were smoked from hammer on Saturday and the throwing yesterday. Wanted to get some WOB practice in but had a new potential client (Now NEW client! Woo!) show up early. Pretty solid day. Really nice to train in the garage with the weather today. |
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