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TRAINING LOG: Justin Blatnik |
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JustinBlatnik 
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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 Posted: 2/17/15 at 10:30pm |
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2/17/15 High Hang Power Snatch - moved to doubles today... Pullups 3x8 w/ 25lbs on dip belt - much harder than w/ 20lb vest. stupid physics somehow. Cheater Bent Rows - bring on the ego baby! 1-Arm DB Rows -cheat style again, I wanted to go heavy, deal with it. TRX Horz. Row w/ Feet elevated 2x12 |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 2/23/15 at 11:54am |
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Been a bit since an update...Had 2 days off last week. Travel and my gf has surgery so was down taking care of her. Got in at her apartment gym 3x in 4 days (equipment was rough)
Day 1 Pulldowns Band Resisted Dips TKEs Rope Face Pulls Tri Rope Pushdowns Incline Machine Press Band Pallof Press - all above was off feel, prob 10-20 reps on most of it. Nothing crazy Superset: 2:00 Walking Backwards on Incline Treadmill 20 Banded GMs 20 Mins Elliptical Day 2 35 mins walking treadmill Day 3 CG Pulldown Leg Raises Seated Row Pallof Press Hold TKEs Pushups Band Curl Band Upright Row - another just go through the motions, not as motivated today. Wanted a barbell. 20 mins elliptical |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 2/23/15 at 11:22pm |
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So joining the "suck weather" club...Jammed for time a bit today as well, but got in some drills in the street.
Super Light Hammer Winds x few Sheaf x some LWFD turns/line drill x a little bit. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 2/24/15 at 9:40pm |
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2/24/15
High Hang Power Snatch 40kgx2, 50x2, 60x2, 70x2, 75x2, 80x2 85x1, 90x1, 93x1 96x1 (1kg PR) 100kgx1 (5kg PR) - and just realized I had no misses up to this tonight! Really happy with a big PR here as I've been able to do something around my knee giving me fits. With a full snatch of 108kg I am please to think how this may translate when I get back to full lifts. GHR 4x10 Pullups bwx5, bw+20 x5, bw+40 x5, bw+60 x5 Reverse Hyper 90lb 2x10 |
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grasshopper
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Posted: 2/25/15 at 5:33am |
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"Breathe deeply. Refuse to be weak. Refuse to be sick. Refuse to die. Think strong and you will be." -The Mighty Atom (Yoselle Greenstein)
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 2/26/15 at 8:48pm |
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2/26/15 Turned out to be kind of like powerlifting...
Clean Pulls off Blocks Sets of 3, 10kg jumps from 70kg up to 150kg Speedy-ish Bench w/ 50lbs chain up to 225+chain for 3x5 Squats! 40, 50, 60 and 70kg for 5s. Just barely beginning to test the waters again. Time to rest up. Throwing in Florida Saturday |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/02/15 at 8:56am |
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2/28/15 NEFL Highland Games
25lb Open Stone - 30' just could not get a handle on this dang thing. Tried 3 different methods (Braemar, then glide, then truffle shuffle). whatever. (7th) HWFD - 30' (4th) LWFD - 60' (5th) - both weights everything felt great, just have to figure out this finish thing. Feels like so much more is there in the throw and then it goes no where. jadsg@$)!BFSH)*(@434!!! 22lb Hammer - 81' (3rd) just wasn't there today. didn't feel smooth or feel like it would speed up much. Shane beat me...wanted to go home now haha Caber - not that hard, tried to braemar my first and hit 85 deg. ended up with 12:00 and 12:15. (4th) Sheaf - 28' bag was oblong and then wet and prob 18-20lbs. was happy to eve get to 28' here. no one cleared 30. (4th on misses) WOB - 13' again...hit bar twice at 14. eventually it will go over. (maybe 5th on misses?) Overall - 4th. Light rain all day and not super warm, which is not what I was expecting from Florida. But had fun as always. Nothing special on throws but a solid average performance for myself. Was glad I was able to make the trip! |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/03/15 at 2:30pm |
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3/2/15 Busy day, got a lot of paperwork done, taxes done, blah blah blah. Had 30 mins between clients so snuck some bench in.
Slingshot Bench 135x5, 185x5, 225x5, 275x5 315x5, 335x5 355x7 PR for something haha best previous with slingshot was 315x5ish and 370x3 Band Pullaparts 5 sets or something 3/3/15 Power Clean + Split Jerk off High Blocks singles 40kg, 50, 60, 70, 80, 90, 100, 105 110 miss 110 ties best power from the floor 112 2kg power PR 115 5kg power PR down 10% for double at 103kg, clean and jerk each rep down another 10% for 4 at 92kg, clean and jerk each rep Pullups 15 sets of 5 - yes that is right. just mixed them in the entire workout. Reverse Hyper 3x10 90# Skullcrusher 3x15 65# |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/04/15 at 9:01pm |
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3/4/15
High Block Snatch up to 72kg x2, 76x2, 78x2 - easy here, not trying to overdo it, worked with the same loads as my training partner was using. 16" Box Squats w/ 90lbs of chain - wide stance in power pants (throwing on some of the old powerlifting gear!) 225x2, 275x5, 315x5, 365x5 top set 405x5 Ab Wheel 2x15 Voodoo Band Shoulders Awesome day getting to squat again for the first time in 3 weeks. Using a little gear (power pants), a box, and really sitting back hard to try and take as much off the knees as possible (compared to deep narrow stance squat). Felt fast to start, then decided to have a little fun at the end. Speed still wasn't too bad. Knees felt the load but not the pressure pain I was getting before. Really fun changing up this variation and going to go with it for 2 more weeks then get back to the norm hopefully. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/05/15 at 9:30pm |
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3/5/15 Shoulders
Z-Press w/ Axle 75x10 115x8 135x6 155x4 175x2 185x1 195x1 205x1 Standing DB OHP 4x15 25s, 35s, 45s, 55s Barbell Front Raises 5x10 DB Laterals 5x15 Band Face Pulls 5x15 First time really ever doing z-press for some weight. Felt good and surprised where I ended up. Good day. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/06/15 at 8:37pm |
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3/6/15
Baby Caber - blah, guess it was good to at least have to pick and hold something. Good for teaching. Heavy Hammer - 6 throws Light Hammer - 3 throws - both hammers sucked. just sucked. at least it was reps. not smooth, stiff, muddy, wah wah wah im a little girl. whatever. Sheaf - went very well. very consistent in all throws. Food... then Deadlifts 5x5 with 185, 190, 195, 200, 205kg (451lbs) that was it. it was late. ice bags and bed are calling. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/07/15 at 9:43pm |
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3/7/15
High-Block Power-Snatch 40kg x2, 50x2, 60x2, 70x2, 80x2 85x1, 89x1, 91x1 94xmiss High-Block Power Clean + Split Jerk 70kgx1, 80kg, 90kg, 100kg, 110kg 120kg (10kg PR for power clean) 125xmiss Reverse Hyper 3x12 90lb Had a pretty solid day with being run down from deadlifts yesterday. Should have been a throwing day but have some friends into Olympic Weightlifting so had them over and we watched a lot of the Arnold Weightlifting Championships and lifted in-between sessions. Had numerous PRs in our group, including a 9kg snatch PR! I wish I had 1-day every weekend that was this fun! |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/09/15 at 8:32pm |
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3/8/15 Throws
Stone/Shot x bunch, pretty solid and happy with it. HWFD - worst event for the day. all over the dang place LWFD- pretty solid for practice Light Hammer - easy, just working on trying to be smooth. Sheaf x few pulls Great day throwing with Big Travis. We always seem to put together great practices. Wish this was happening more often. 3/9/15 Stone Practice in Morning x bunch. Solid again. Consistent. Bench w/ Slingshot 275x3, 315x3, 335x3, 355x3 375x3 (5lb PR) easy 395x2 needed help on last one. verrrry close Dips bwx15 bw+25 x15 bw+45x12 -just got a new dip attachment for my rack and it had been some time since I had done any. High-Block Power-Snatch 40kg x2, 50x2, 60x2 65x1, 70x1, 75x1, 80x1, 84x1, 88x1, 92x1 1kg pr High-Block Snatch High Pull 100kg for 5 sets of 3 DB Incline 3x20 w/ 40s DB Lat Sweeps 3x15 25s It's a great feeling when training is going really well [knocks on wood]. Just need to keep this train a rolling full steam ahead! |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/11/15 at 7:25pm |
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3/10/15 Sheaf. Some good work here today.
3/11/15 Stone - 9 throws HWFD - no idea how many, maybe around 15. Not so good. - had to change fields due to landscaping crew LWFD x 10-15, not so bueno either. - tore open 2 chunks of skin (not calluses). ended practice there. somehow manages that with glove and strap on. wow. girl hands So no hammer or WOB as planned... 16" Box Squats w/ 90lbs of chain - wide stance in power pants 225x3 add power pants and belt 275x3, 315x3, 365x3. 405x3 top set 430x3 Drops Speed Sets 225+chain for 6 sets of 2 Suspended Banded GMs (on safety bars) 3x5 - figured out I like these a lot better when suspended in chains GHR 3x10 Ab Wheel 3 sets at 8,10,12 reps, 35lbs on back Looking back this was an ok day. Just not an "on top of the world" day as some have been lately. Just getting frustrated with throwing. Figure that I should at least be throwing farther in practice and it's just not happening. Really trying to break down the weights and it's just not improving. That and my hammers have gotten out of whack and haven't been very smooth. Just wishing was further ahead at this point of the "offseason" leading into this coming season than I feel I am. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/25/15 at 9:51am |
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Long Update:
3/14/15 Deads - something felt off going into today and I was right...my low back went out of whack on my first working set for the day. Not fun. Crooked and painful. bad spasms and was down in Birmingham visiting the lady so I didn't have a chance to get my muscle relaxers or pain meds. Did rehab work Monday and got to feeling better. Lots of time on the heat pad over the next week. 3/17/15 Some Benching and stuff and rehab. More heat pad. More rehab work and heat pad and rest throughout the week. 3/21/15 Oly Lifts and Throwing - got to feeling pretty good again and wanted to start feeling things out with lifting and throwing again. Snatch - up to 70kg for 3x1, pretty much powers Clean and Jerk - up to 100kg for 3x1 - felt a little uneasy with the cleans and a little pressure but confident with them. Throws - easy day just feeling it out. Shot Put, LWFD, and 3 easy hammer tosses. Then some easy sheaf. 3/23/15 Oly Lifts Snatch - up to 80kg for 3x1 felt awesome. Technique has gotten much better with all the hangs and powers. Clean and Jerk - up to 110kg for 3x1. No issues. Same with technique. Squats 110kg for 5x5 3/24/15 Hammer Throws 10 Heavy Hammer 10 Light Hammer Survived. Super stiff writing this today. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 3/31/15 at 8:26pm |
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didn't do much the rest of last week. was pretty beat up from those hammers.
3/28/15 Cape Fear Highland Games Braemar 30' just not good. Open 36' not too happy as I have been going over 40 consistently in practice, but braemared the last 2 after spinning in the mud didn't go so amazing. HWFD 29' wow. surprised it was even that. like throwing on ice in the slippery mud. LWFD 61' first one slipped out and went 59 and felt like it had some muster on it. Solidly consistent here. Heavy Hammer 80' not too thrilled. this was first attempt, about fell over on 2nd, hit ground on 3rd. Caber - 12:00 for 2nd to Travis. Pretty cool moment as when I turned the 12:00 I was the first one on the day to turn the caber and the crowd uproared pretty good. And Tom actually gave me a 12! 16lb Sheaf 28' really off here today. Just didnt feel right. WOB 13' with another close one at 14'. officially 1yr of murdering said bar at 14'. this needs to change. Overall: 5th by 0.5pts on a crappy performance day from myself. Need to just bring it. Rained a ton on Friday before the games and field was a slick mud pit. Still had a fun day and got to hang out with my cousin who I hadn't seen in a few years. 3/30/15 Bday Snatches up to 102 missed 107 twice 107 for the 3rd attempt - I missed and when I fell to my ass my straps got stuck and I couldn't let go of the bar, and it crashed on my shins. Ouch. Hurt like hell. Shin lumps now. Took a few mins to shake it off and then decided to wave back up from 50kg up to 100kg to salvage the session. makes up to 100kg then proceed to miss 105 around 12 times. Was one of those nights where I wasn't leaving the gym until I got it. then hit 105 to tie current PR then hit 110 on first attempt for an all-time PR! took a pull at 115 but didnt get it. 3/31/15 Throws Stone HWFD LWFD really worked on finish on my weights and just tried to get in a ton of reps with the stone. Later that night spent about 45 mins on WOB. some 56 standing, then tried some spin practice with a 42. I suck at the spin. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 4/01/15 at 7:27pm |
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Pretty spent from the buttload of throwing yesterday. So took today away from throwing with the planned increased workload in that department this weekend.
4/1/15 Front Squats for sets of 5 (haven't done them in FOR EVER) started at 40kg and made 10kg jumps all the way to 120kg Push Press for 5s (mixed in with each front squat set) 40kg up to 100kg Snatch Grip High Hang High Pull 4x5 80kg CG Slingshot Bench 4x6 135, 185, 225, 275 105lb OH Axle Walks - 2 sets, maybe 60ish yards? first with snatch grip, second with pinkie on ring - holy moley these smoked the shoulders Solid moderate day of training. Didn't over push on anything. Trying to make sure I recover properly. Right shoulder slightly sore, probably from all the snatches on Monday. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 4/02/15 at 8:52pm |
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4/2/15
Heavy Hammer 1-Winds x5 Light Hammer 10ish full throws, once I got into it hit 1 at 105' and 2 at 109' for a 4' practice PR Later... Squats (belt and sleeves) warmed up then 150kgx1 170kg 180kg 190kg - 190 was the plan for my friend Justin and I for a single. but as I hit 190, he went 191, so I had to 1-up him and decided to stack the deck! 200kg - i'll take this for not having that many full back squats in me the last 8 weeks or so. took a 3 week break, then had 2 weeks in power pants, and not about another 2 weeks since then. Deads (semi-stiff leg) 150kg (330lbs) for 5x5 beltless Then tons of mobility-esc work. Lots of soft tissue work, with the worst being the quads. Knee pain starting to hint back in. Not letting it! |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 4/03/15 at 11:31am |
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4/3/15 Marathon accessory day
GHR 4x8 TKEs 4x15 Reverse Hyper 3x15 Ab Wheel 3x15 Peterson Step-Up 3x10/leg Incline 185 3x6 Hammer curls 3x15 Tri Banded Rope Pushes 3x15 Delt Raises 3x15 Going to be busy helping my gf apartment hunt and throwing with my brother so not much gym time. Just trying to work on rehab and weakpoints...and then who doesn't like feeling cool with an arm pump? |
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JustinBlatnik
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Posted: 4/05/15 at 7:16pm |
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4/4/15
Stone HWFD LWFD 4/5/15 Deads up to 190kg 150kg 5x5 Light Hammer WOB Sheaf |
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JustinBlatnik
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Posted: 4/07/15 at 11:43am |
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4/7/15 Throws
16lb shot LWFD - nothing to report really. just spent after the past week pretty much. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 4/07/15 at 8:03pm |
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Last post was on the 6th. Apparently I can't read a calendar.
4/7/15 Deload Oly Lifts Snatch (65%) up to 72kg for 7 singles -was only supposed to do 3 but bar was looping quite a bit and I was trying to correct it Clean and Jerk (65%) up to 91kg for 5 singles -working on a few technique things here and there. Pullups 30 reps DB Lat Sweeps 3x10 Anti-Rotation Band Abs 3 sets |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 4/08/15 at 6:29pm |
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4/8/15 Somewhat Deload
Snatch (75%) up to 83kg for 2 singles Clean and Jerk (75&) up to 105kg for 2 singles - spent a good time today working on dip for jerk at 70kg. Did quite a few clean+2jerk Beltless Squat Triples 90, 110, 130, 150 171kg for 3rm PR beltless - don't like pushing things super hard beltless but it causes me to focus and I have kept track a little bit. Fun to come away with a PR on the day. DB Lateral Delts 4x20 |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 4/09/15 at 10:03pm |
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4/9/15
Throws Stone - went ok HWFD - suck LWFD - more suck Light Hammer - 5 tosses. ok. Later...Deadlifts 5x5 at at 160kg. light but felt good. |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Posted: 4/13/15 at 8:33pm |
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Was out of town the weekend. Good to just take some time off. Well, other than going through a storage unit.
4/13/15 Bench up to 340x3 3rm pr 225x20 which is best I've ever hit in the "combine bench test" Pullups 2x10 Dips 4x10 Hammer curls x some messed around with a few other things. good day with unexpected and unplanned bench prs. |
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JustinBlatnik
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Posted: 4/14/15 at 10:15pm |
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4/14/15
Snatch up to 85kg (77.5) for 4x2 Clean and Jerks up to 109kg (77.5%) for 1x2 and then 3x1 (doubles sucked too much) Squats 155kg for 3x2 Pullups 2x10 |
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JustinBlatnik
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Posted: 4/15/15 at 9:51pm |
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4/15/14 Accessory Session Mode
A1) 3x10 Pullups A2) 3x5 Box Jumps no arm swing B1) 3x15 Reverse Hyper B2) 3x15 Ab Wheel C1) 3x3 Axle Push Press @205lbs C2) 3x3 Semi-Stiff Leg Deadlifts @ 170kgs D1) 4x8 Cambered Bar Bent Rows D2) 4x6 GHR Great day. Smooth through everything. |
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JustinBlatnik
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Posted: 4/16/15 at 8:32pm |
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4/16/15
Power Snatch 2x3 at 50% (55kg) Power Clean + Power Clean 2x3 @ 50% (70kg) Pullups 20 reps Other little stuff. Just movement today. Big weekend of throwing ahead! |
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JustinBlatnik
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Posted: 4/21/15 at 9:28pm |
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4/18/15 Ormond Beach Highland Games
H. Hammer - 86'3", not bad but was letting my low point drift left too much and had to "pull" my finish - and half-assed at that because it was so ahead of me - so i know there is more there. Stone - 39' fouled first, second sucked, came back with something decent on the 3rd throw Then...in warmup with the HWFD, my back "went out" again. i use quotations because I have never been to an actual orthopedic for it, but all symptoms point to disc issues. Not the worst its ever been, but none the less the spasms make me lean to the left pretty hard. But was able to manage to stay in the game. put on the belt, slowed things down and didn't "try" per say as much as I wanted too. Really didn't drive out of the back on the weights, and I was timid in other events. But if you look at my results, it just looks like I had a normal day which seems promising for when I get healthy. HWFD - 29'7" LWFD - 57'8" Caber: 10:00 to be 1/3 people who got a turn, good for 3rd in the event. Sheaf: 32' couldn't be happier with that with my back. Had some bad twinges on some throws but overall technique adjustments felt smooth. WOB: 13' |
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JustinBlatnik
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Posted: 4/22/15 at 9:47pm |
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4/22/15
Random stuffs today. Did some things as well. Just moved around. Picked up some weights and lifted them a few time. All pretty light. |
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