TRAINING LOG: Justin Blatnik

Pre-Season Week 3
Day 3 Thursday 1/14/16

Well...due to a pretty crazy work schedule Wednesday and then a longer than expected process of getting a new phone today (Thursday) I did not get a chance to throw nor get in accessory lifts. I'm just going to call it a "deload" to feel better about it lol. Need to get to throwing though. ASAP.

Power Snatch
50kg for 5 singles looking at bar speed. Best previous was 3.25m/s peak
SMOKED the second rep and hit 3.5m/s.
Other 4 averaged out at 2.99m/s (add that 2nd rep and average for all 5 was 3.09m/s peak)

Power Clean
Worked singles from 40kg to 95kg jumping ever 5 kilos. Was slow on these today :/

Pre-Season Week 3
Day 4 Friday 1/15/16


1A) Overhead Press 15/12/10/8/6/3
2A) Flat DB Bench 1x5, 3x8
2B) Band Rear Delt Variations 4x15-20
3C) Axle Incline w/ Chain 31X0 Tempo 4x5

Short and sweet today. Solid day and weight on the Overhead is steadily still climbing. Took it easy and wanted to throw in some back but didn't with deadlift comp tomorrow. Excited to see how it goes.

JustinBlatnik wrote: Pre-Season Week 3 Day 3 Thursday 1/14/16 Power Snatch 50kg for 5 singles looking at bar speed. Best previous was 3.25m/s peak SMOKED the second rep and hit 3.5m/s. Other 4 averaged out at 2.99m/s (add that 2nd rep and average for all 5 was 3.09m/s peak)

I thought you said you were slow!

Preseason Week 4
Day 1 Sunday 1/17/16

1A) DB Incline Press 4x25
1B) Band Face Pull 4x25
2A) Skullcrushers - light 4x15 elbows didn't like these too much
2B) Fat Bar Curls 4x10
3A) TRX Overhead Tricep Extension 4x15
3B) DB Incline Hammer Curl 4x15
4A) DB Curl w/ Fat Gripz 4x15
4B) Band Tricep Pushdowns 4x25
4C) DB Lateral Raise 4x25

Abs - 25 hanging leg raises, 25 SB crunches, 25 KB side bends
- super light on everything here today. Just getting in extra work moving. New ideas. Cool.

Preseason Week 4
Day 2 Monday 1/18/16

Throw Session - YAY!
8 Stand Throws w/ 16lb shot - not bad, avg. around 35' with a step over on the last one at 38'
10ish (maybe 11-12) LWFD full throws - meh, low 50s. Strap wouldn't let go in the beginning so yanked a bunch to the left and then couldn't hold onto it when I switched to hook grip so they all came out early and went right. Not too frustrated though, went LW instead of HW to not beat myself up for squats later and it being the first day back at it.

LIFT:
1A) Power Snatch - 5 reps at 80kg, avg. peak velocity of 2.62m/s, best at 3.18m/s
- I am a little skeptical of the 3.18 however, as it doesn't seem that much faster than the others. I am only using a $4 app called "Iron Path Pro" that tracks bar path and measures speed, so I take it with a grain of salt. Solid day on the snatches.

2A) SSB Box Squats 15/12/10/8/6/3/ OTS 1/1/1
2B) TKE's x a billion
- Was struggling through the squats until the last set of 3, crushed it and said screw it and went with some Off The Script Singles, which ended at a 45lb PR of 450. Was some of the most fun I have had squatting in probably a year. Knees hurt, but oh well, switching to a speed block which will lighten all my overall loads allowing for my knee pain to chill out leading into the start of the season.

Yeah, I get what you mean about not really being sure about the velocities from the Apps. It seems like even if it weren't real accurate it would still be pretty precise. I think I may know a way to test these apps without access to a tendo (we could just ask Dr. Becker to compare them for us). I'll let you know as soon as I get that worked out :)

I'll just prod Dr. B to test it. Numbers actually seem pretty accurate as I do have to continually trim the video to take out the dropping of the bar so that the peak numbers I get are actually my numbers and not gravity's. I noticed that if the bar leaves the screen it skews the numbers as well. It has taken some tinkering but like you said, it's seeming to be pretty precise even if it isn't "accurate". So from time to time I will get a crazy number and I am just going to throw those out (Ex: when I was hitting 80kg snatches my avg. for most was around 2.6m/s and one of them came back at 3.18 I threw it out until it becomes repeatable.

JustinBlatnik wrote: 4B) TKEs 4x25/leg

Against a band or over a roll?

Tom

Thanks.  My son, Duncan, does them and we are always looking for variations to help him work on locking out his knee for stability.  He also gets patellar inflammation from time to time just due to overwork.  Based on your experience, my instinct to try TKEs against a band sounds plausible.  I'll mention it to his PT team.

Tom

Impressive deads. Do you use a belt for band jumps?

Deadlift strength must be a Blatnik trait. I'm looking forward to trying the jumps. Need to improve my vertical.

Edited by Jeremy Robinson - 1/31/16 at 3:16pm

Preseason Week 6
Day 1 2/1/16

Prep:
1A) Ab Wheel 2x10 10kg
1B) TKE's 2x25/leg
1C) Full ROM GHR 2x10
1D) 1min Row

2A) SSB High Box Speed Squats
- 10x2 with 100lbs band tension + 35lbs chain (I think that's how much the chain is)
- Added 20lbs on the last 3 sets as speed was still good. Cool to autoregulate how many sets I was going to do based off of peak velocity. Once it droped __%, I shut it down.

3A) Medley: 5 Tire Flips (500-ish lb tire) + 75' Farmers Carry w/ Trap Bar
 - 5 sets, jumping a 1 plate per side each set to finish with 495lb farmers.

* Fun day. Exciting to get out and do some strongman-ish training for the first time in a long while. Great weather too.

Preseason Week 6
Day 4 Thursday 2/4/15

Had a rough time getting myself started today, and it showed in the lift.

1A) Seated DB Overhead 4x25 light
1B) Band Pullapart variation 4x25
2A) Strict OHP 5/5/5/5/5/2 - wanted 3 on last set but it wasn't even close
3A) DB Incline 4x20 moderate
3B) Band Lateral Raise 4x10/arm
3C) Eccentric Single Leg squats for patellar tendonosis rehab

HUGE deadlift session planned for Friday night. Gotta get my stuff together.

Preseason Week 7
Day 1 Monday 2/8/15

Throws:
1-turn HWFD x 10ish
2 turn HWFD x 6-8ish
Braemar x5
-didn't mark throws but it wasn't the best day. Happened to get super cold, windy, and rained as soon as I went to throw making it an oh so fun adventure. Video showing that 1) I just need to get this specific strength back. 2) right foot sucks bad at the finish. 3) Need to get around more.

Bunch of Random Warmup Stuff

SSB High Box Speed Squats
- 8x2 with 100lbs band tension + 100lbs chain
- once again tracking peak velocity and shut it down at a certain speed drop. Happy with how it felt/went today as it was as fast as last week.
- knees were a tad bothersome today after throwing so just finished the session with some rehab-type work and called it a day.
- weighed my chains at the end of the session to be surprised to find out they are heavier than I thought.