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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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7/19 Stone "Shot Throws" 5 stand non reverse w/ 20lb shot 2 w/ reverse 16lb shot - worked I think 15 full throws (MSA) w/ non-reverse. Never tried that before. It was hard and I sucked. So definitely more to work on. Took 3 full throws at the end, not too mad there. Consistent
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/21 Liftmas in July Weightlifting Meet, Hickory, NC Jumped into a small weightlifting meet at a friend's gym. Had 4 other lifters from my gym compete as well and everyone did great! Snatch 110kg good 116kg miss 116kg miss (would have been a 1kg PR) Clean and Jerk 137kg make 145kg make 150kg make (2kg PR) 110/150 for 260kg total at 100kg bodyweight. Very solid and super fun meet and 3kg under my best total ever.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/23 Snatch w/ 2-count pause in the bottom of the catch 95kg x 2 singles 98kg x 2 singles 101kg x 2 singles Clean and Jerk Singles working up to 120kg, 130kg (missed jerk), and 135kg Overhead Squat up to 1RM 110kg, 120kg miss, 120kg, 125kg 7/24 Snatch Complex to 1RM (pretty quick 3 counts...) 3 count to knee, 3 count back to floor, 3 count to knee then hang snatch Singles at 90kg, 95kg, 100kg, 105kg Low Block Power Cleans Singles at 120, 122, 124, 126, 128, and 130kg Front Squat Doubles 130kg, 150kg, 160kg, 170kg for 1 (missed the 2nd ARRRGGHHH) SO I am doing a 2nd weightlifting meet this coming Saturday. Why? Cuz why not! YOLO!!!! haha so I am transitioning to a focus back to more HG training so kinda having a little last hoorah with a more weightlifting focused training for now.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/25 Threw WOB. It didn't go very well. 20lb sheaf pulls x a lot because I was mad at how WOB went 7/26 Short Chain 56 1-turn x5 Short Chain 56 fulls x 5 Short Chain 28 1-turn x5 Short Chain 28 fulls x 5 Power Snatch 81kg x 10 singles Power Clean 105kg x 10 singles Friday - Landscaping work. It was hot and very tiring this day. 10.5 total miles on the feet (according to my phone) 7/28 Heavy Metal Barbell Weightlifting Meet, Charlotte, NC Snatch 116kg opener good lift for 1kg PR 120kg miss 120kg miss These 120kg misses were soooooooooooooooo close. But hitting 116 still made me happy Clean and Jerk 154kg opener good lift 4kg PR and gave me a PR total of 270kg which has definitely been a solid goal as of late. 160kg (352lbs) clean good but miss jerk. Wasn't even going to attempt the jerk as I just wanted to go for a big clean in a good environment but once I stood up I said why not attempt it. 166kg (365lbs) same as the 160 attempt. Extremely happy to hit this. One of those numbers you don't think that you will ever get to but I did. So...Can I throw WOB higher now?? 7/29 4mile morning walk. |
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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My life in a nutshell
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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7/30 Hooray for New Training Template Max Effort Lower HWFD 5 short chain, 5 long chian LWFD 5 short chain, 5 long chain Cambered Bar Box Squat w/ average band over plates 5x2 with top set at 340lbs, top speed 0.47m/s *estimating/calling bands at 80/side Cambered Bar Good Mornings 5x5 asc. weight to 220lbs GHR 3x10 Ab Wheel against cable pulley 15lbs 3x10 - these were painfully awesome Reverse Hyper 3x15 190lbs 7/31 Max Effort Upper Hammer Practice. Bunch of randomness Warmup: Tricep Opener/Bicep Opener x 1x5 each Face Pull 2x20, Tri Pushdown 2x20, Cable Curl 2x20, Lat Raise 2x20, Lat Pulldown 2x20 Bench - AMRAP set at 255x15 DB Incline 3x8 top set 80s Dips 3x15 bw Pullups 4x8 various grips TRX Inverted Rows 3x10 feet up Shoulders - light raises about an hour later for bloodflow 8/1 20 Wob Pulls. Sore as hell so even happy that the rain broke and I got it in. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/2 SCHPEEEED DAY Box Jumps 3x3 Seated Box Jumps 3x3 Cambered Bar Box Squats 8x2 light band over the plates, 190lbs, max speed 0.82m/s - paired with double kettlebell suitcase swings 16kgs 8x5 Speed Deads 10x1 275+ monster minis, top speed 0.85m/s Speed Axle Bench 9x3 135+doubled minis, top speed 0.95m/s -paired with Explosive Sled Rows 9x3 200lbs Landmine Rotations 5x5 10kg Bondarchuk Presses 5x5 65lbs This was an awesome day. Got everything done in just about 1.5hrs. Felt good to "move like an athlete" other than oly lifts again. 8/3 Snatch Pull + Snatch + Overhead Squat Complex worked up to 105kg, then 2 down sets at 95kg Clean Doubles worked up singles to 110kg, then doubles at 120, 130, and 140kg for what I believe to be a PR. Then went for 150kg and missed the 2nd rep. No games this week so getting in some extra "fun" work in the weightlifting movements. Have to work Saturday morning but the plan is to do a "full games" practice this Sunday.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/4 11.6 miles of walking via landscaping. Must have lost about 15lbs. Not kidding. It got hot. It was like I climbed out of a pool. We'll continue to call it GPP 8/5 "Mock Games" Throws Practice Braemar - 5 throws with 20lb shot. I think a 1" practice PR Open Stone - 6 full throws with 16lb shot, 1 big throw for a practice PR but others weren't as good. Gotta find that consistency 22 Hammer - 4 throws, ugh. 16 Hammer - 6 throws, ugh. *Have been using some hammer boots/blades given to me that had a wooden block added to the heel. Throwing off my counter completely. I also need to get the back a little more loose to allow for some more speed. HWFD - 6 throws, consistently better, but not quite as far as I thought. video showed I was just slow. Like moving in cold molasses. LWFD - 6 throws, this went ok. Not the best but still happy with how solidly consistent. 16 Sheaf - I wish I had a bar like I used to practice with. Cuz this felt amazing today. WOB - bleh. 12 on first throw, 13 on 4th, then 3 throws at 14 and no dice. Still have a timing issue leaving it out front a lot. Literally lost 6lbs during this 3-4 hour practice. Tired, but a good day. 8/6 ME Lower "Caber Training" - 3 sets of 3 caber warmup pulls followed by 3 vertical med ball tosses w/ 25lb med ball SSB Box Squat w/ chains, 5x2, 350lbs bar weight added 1 chain per side each set starting with 2 chains. Got to 5 chains and speeds were too slow so dropped back to 4 chains for last set. Goal next time with this setup will be 6 chain above desired speeds. Trap Bar Deads 5's up to 405, 3 at 455 with 3" handle, 3 at 495 w/ 6" handle *first time using my new Sorinex Diamond Bar with Meat Hook Handles. The bar has no elevated handles but the meat hook attachment handles have options for 3" or 6" elevated handles. Just the bar itself is a LONG push compared to normal trap bar feelings Hour break for a client... Reverse Hyper 5x10 250lbs Lat Pulldown Variations 6 sets DB RDLs 4 sets Birddog Rows 3x10/arm 45, 55, 65lbs 1-Leg Leg Curl w/ Spud Cable attachment 3x10 Sorinex Glute Ham Roller AB Pikes 2x15
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/7 ME Upper 2-Board Bench up to 375x1 add slingshot 405x2 remove 2-board 315x13 in slingshot Cambered Bar Dead Stop Rows 225x8x4 Threw some 16lb shot. Drills went terrible but took 3 full throws at the end and it might be my best series to date. 8/8 16lb shot - no the best practice. lots and lots of throws. WOB - cleared 12 and 13 on first attempts, then took 8 throws at 14 and a couple were really close. Major win for the day and made up for the shot throws not being amazing. Plyo Workout Barbell Squat Jumps 3 individual jumps from20kg up to 100kg making 20kg jumps Next were Barbell Squat Jumps but with no rest in between reps (pogo jumps if you will) Sets of 3 jumps at 60,40,20kg *measured average and peak velocities on all of these jumps to use as a measuring stick down the road towards peak season! Lateral Bounds 5 sets the length of the gym Prowler Push Broad Jumps - 3x length of gym, ended up as 10 jumps.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/9 Terrible HWFD Practice Today. Extremely frustrating. LWFD 6 throws out of rage weren't too bad though. LIFT Later - SSB Speed Box Squats 8x2 170lbs bar weight + 3 chains per side - paired with 2x Kettlebell Swings 8x5 Speed Deads 195+ monster minis, 10x1, rep every 30 seconds Neutral Grip Speed Bench 145+ doubled minis 9x3 -paired with Pullups 9x5
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/10 14 miles of landscaping. That was tiring. 8/11 Light Hammer x10, solid day Easy Shot Put Work. Elbow has been a little sore/pissy so didn't want to overdo it.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/12 - photoshoot for some stuff I am working on from a business side of things had me doing a bunch of lw snatches and OH Squats Quick arm pump workout afterwards. Walked 2.5 miles that night.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/13 Max Effort Lower Hang Power Cleans - 6x1 at 100kg, peak velocity avg 1.95m/s Duffalo Bar Box Squat w/ light bands and chains 245lbs bar weight for 5x2, adding chain per set so going 2,3,4,5,5 chains Top set average velocity 0.41m/s Step Ups 3x 8,6,4 with 60,70,80kg 1-Leg Step Up Jumps 3x 8,6,4/leg Plate Twists 3x 8,6,4 10,15,20kg HWFD throws later. Trash Few LWFD throws, not bad.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/14 ME Upper Bench Press - AMRAP set at 270x15 (booyah!) - if only my HWFD was going as well as my bench since bringing it back things would be great. Why do I have to be decent at something that doesn't really matter :( OH Complex: 1 Push Press + 1 Power Jerk + 1 Split Jerk - did 1 set in front rack and then a set behind the neck - sets at 60,80,90,100,110kg BTN Split Jerk Doubles 5x2 @ 120kg Lat Pulldowns 4x10 GHR 4x10 Reverse Hyper 4x12 DB Pullover 4x10 16lb shot throws - didn't count reps but after warmup it went decent today.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/15 WOB - trained with Chuck Herrick, so we kept the bar at 11' the entire practice. Worked reaching back further and timing in general. Trajectroy was better today. So that's a win for now. Sheaf - took some pulls in the parking lot with 16lb bag. I need to find somewhere to put towers up! Plyo Workout at night: "360 line drill" Jumps - 3x down and back the gym, going both normal and opposite directions of my throws. Reverse Band Plyo Pushups 3x5 High Box Jumps (just because) 4x4 Broad Jump Med Ball Throw 4x4 Power Skip 2x length of gym 1-Leg Broad Jumps 2x length of gym each leg Depth Drops (no jump) 2x8 Just trying to be an athlete again.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/16 Duffalo Bar Speed Box Squats w/ light bands 8x2 - bar weight 145...so tendo unit was messing up and I felt faster but this was telling me that this was going only 0.8m/s...come to find out the cable was rubbing on the unit and I was over 0.9m/s when re-adjusting it. oh well Speed Deads 315+ monster minis 10x1 every 30 seconds, best speed 0.82m/s Speed Bench w/ Duffalo Bar 9x3 against doubles minis, went from 145 up to 185 and speeds were still close. First time benching with this bar and it felt good! That was it. Time constraints around clients cut it short. 8/17 7.4 miles landscaping 8/18 Walked. Lots of other little stuff. Decent "rest" day 8/19 Throwing Practice w/ Miller Bros - Best Practice EVER! -Really needed this to put a spark and hope back in my throwing. Threw HUGE PRs in the weights, PR in the stone and solid consistency, eventually cleared 14' in WOB, and threw a 14lb hammer for the first time and that was fun. Sheaf was the worst part and was inconsistent. But man the weights just went awesome.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/20 Max Effort Lower Various Jumps to Start Sorinex Ox Bar Box Squats against Blue Bands - 5x2 top set 335lbs at 0.43m/s Deadlift Singles up to 495x1 at 0.4m/s Dimel Deads 5x5, top set 225 + 4 chains + red band doubled pulling to front GHR 4x8 1-Leg Reverse Hyper 4x8/leg Split Squat on Belt Squat 4x8 light 8/21 Upper "Deload" Swiss Bar Floor Press up to 280x3, 0.4m/s Push Press - 3 in front, 3 behind the head, top 3x3 @ 80kg Light Shoulder Stuff 8/22 Braemar 20lb shot 3 throws 16lb shot put MSA 6 throws WOB 5 throws at 14' HWFD 6 throws LWFD 6 throws - not a great day :/
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/23 Landscape and Speed Day High Hang Power Snatch 4x3 40kg, 50kg, 60kg @ 3.05m/s peak velocity, 70kg @ 2.9m/s peak velocity Ox Bar + Average Bands 8x2 205 for 5 sets, 215, 225x2 sets, with 215 being over 0.8m/s Speed Pulls 275+ 6 chains for 10x1, best 0.91m/s Axle Speed Bench against doubled monster minis 9x3, not the best today 105-125 bar weight 8/24 More Landscaping 8/25 Greenhill Highland Games Open Stone - 41'0.5" for 6th, decent here today and close to an alltime PR. Just missing the finish! HWFD - 30'1" for 8th, just bad. First 2 throws I got lost in the trig/dizzy/whatever. They were worse. This was just a 1-turn to get something back. LWFD - 67'8" for 5th, solid and consistent. Still have a bit more here if I can really put it all together. HHammer - 82'8.5" for 2nd. Felt I was just off in the finish. LHammer - 117'10" for 1st. Still same story for the day. Missing just a smidge on the finish. Also think I can just go at it more with speed on both hammers a little sooner. Caber - 75 deg, 3rd I belive. Turnable stick, just was throwing too much out vs. up was the consensus. Last turn the bottom skipped 6.5 feet on the ground >:( WOB - 13 no misses for T-3rd, close on 14 twice. Just not enough wind or something. But very happy with the consistency that has come back in this event. 20lb Sheaf - 26' for 3rd. Semi-close at 28' but I didn't even think I had the gas today to hit 26 on my last attempt. Overall- 3rd. Happy with this placing in a tough group today. Have more work to do to put together all the throws and hit the finishes needed for a lot bigger throws. Consistent day and a few throws getting closer to all-time PRs fueling the fire. And then I've really gotta change that HWFD lol 8/26 Circuit work in the gym. Just did 2 rounds of a bunch of exercises to get the blood flowing.
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Hammers look like they're coming back to life man. Good work
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Thanks Jeff. Hope to push those back up again. Was nice to actually throw LH in a comp as we hardly do in the Southeast. It's more fun. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/27 ME Lower Depth Drop to High Box Jump 5x3 Cambered Bar Box Squat 5x2 330lb bar weight - add chain per side each set, 2 chain to 6 chain. Last set 330+6 chain (~600 at top) 0.4m/s first rep Box Deadlifts Triples - 225 quarter/plate jumps to 455x3 Front Squat 100kg 3x6 GHR 3x15 45lb plate first 8 reps each set Reverse Hyper 290 3x15 Throws Practice Short Chain and Long Chain with both weights...it was shit. Tons of throws trying to re-figure it out again...still shit.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/28 ME Upper Low Hang Power Snatch Triples from 40kg to 90kg making 10kg jumps Hip Snatches Doubles 40kg to 75kg making 5kg jumps Bench - 285x13 AMRAP...once again I wish my throws would progress as much as my bench is. DB Seated Shoulder Press 4x20 Rear Delt Fly 4x20 Birddog Rows 2x15/side Was about to leave to throw and pouring rain came out of nowhere. Hopefully double up tomorrow
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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8/30 Speed Day Power Cleans 6x1 @ 100kg. Testing where peak velocity was at Cambered Bar Back Squat 8x2 w/ 3 chains -paired with 2x KB swings 8x4 Speed Deads 295 + 6 chains, slow today Speed Bench w/ Shoulder Saver Pad 9x3 w/ doubled monster minis |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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9/2 Virginia Scottish Games East Coast Championships H. Hammer - 98+ for 1st. Edged out my brother and really feeling the hammer coming back. Took extras and it was a solid day with I think every throw being 94-98' 16lb sheaf - 30' for 5th-ish. Scores aren't up yet and not for sure how this shook out. Not consistent today but ok here. WOB - 13' no idea on placing. One day soon this will click Caber - 70/75 degrees or something...3rd place. Gotta figure out my caber timing again. In a slump for sure. Open Stone - 43'+ No idea on placing but a Lifetime PR! HWFD - 34'1" for another Lifetime PR! it's getting there. LWFD - 65+ I think. Again not sure on placing. But gassed. It was hot all day. Overall: 3rd! Consistency across the day paid off as in multiple places one event for 1 person could have shaken up placings for 3rd through 7th. Fun day and it feels so good to be able to say "PR" for the first time in about 2 years
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Solid work Justin. Congrats on the PRs. Tom |
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Aim high. Stay hungry.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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9/3 ME Lower SSB Box Squat w/ light bands -260 bar weight 5x2 going from 2 chains per side up to 6 chains. Last set 0.4m/s 5x3 Snatch Grip High Hang High Pulls LWFD 20 throws - focus on finish/left foot down and block 9/4 ME Upper Neutral Grip Bench + 3 chains per side - up to 275x2 Just a little other putzing around 9/6 Speed OLY Day Power Snatch - worked doubles up to 70kg and did a few sets there. Power Cleans - singles at 100kg measuring peak velocity 9/8 Long's Peak Highland Games, Estes Park, CO HHammer - 103'2.5" for 2nd, back over the 100 mark, 1.5" off lifetime PR and it felt great! LHammer- 123'2.5" for 3rd and Lifetime PR! Felt like I was still missing finish. Speed felt there but just missing that last little bit on the end to get another 5ish feet out of it. Braemar - 32'3" for 4th, still the bane of my existance (other than wob), but better than the 28' I had on the books this year. Open Stone - 43'0.75" for 4th (maybe a PR dependent on last week) HWFD - 33'0.5" for 4th, first 2 in same hole, then last one stuck to mu thumb and wish I had it back! LWFD - 74'1.25" - for 3rd and BOOYAH PR Finally broke the 70' mark WOB - 13' for last I think. Just bad today. 20lb sheaf - 28' for 2nd (no misses) and sooo close at 30; today. This was pretty consistent and pleased with it. Overall: 3rd/5 in the Super A group. Ton of fun throwing with that group today (Cory Summers, Skylar Arneson, John Anthony, and Bryan Staggs). So much fun and such a fun vacation I may have to do that more often! 9/11 Oly Day - thanks to Nico at Colorado Weightlifting Club for the hospitality while in Denver! Muscle Snatch up to 85kg High Hang Power SN + High Hang Snatch - up to 95kg 2 Power Clean + 2 Jerk - up to 120kg Power Clean + Jerk - 130kg x1 Front Squats - 140kg x2, 160kg x1
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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9/12 ME Upper Bench Press 300x12 Pullups 4x8 Bentover Rows 4x8 RFESS Jumps 5x3/leg Hang Leg Raise 5x8
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TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Doooooodddddd
Awesome throwing. The consistency is paying off! Great work.
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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Thanks Jeff! Consistency is key
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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9/13 Landscaping Work 9/14 ME Lower Some snatch variation...can't remember OX Bar Box Squats + Average and Light Bands - worked up to 325 bar weight, this was slower than I would have liked -this was about 200lbs band tension at the top, compared to just strong bands on my setup I thought were 200 but only 150lbs at the top, so it was a good things these were heavier Did some accessory, minimal though - I think just 1 other exercise. 9/15 THE HURRICANE IS HERE Snatch E2MOM - 12 reps, 80kg to 105kg no misses C&J E2MOM - 12 reps, 105kg to 135kg no misses GUN SHOW Band Assisted Chin Ups 4 sets x mass construction Dips 4 sets x mass construction Neutral Grip GM Press 4x8 Axle BB Curls 4x10 OH TRX Tri Extension 3 sets x mass construction DB Curls 3 sets x mass construction 9/16 MORE HURRICANE RDLs 4x10 RFE Split Squat 4x10ea Glute Ham Roller Leg Curl 10x10 Realistically all around our area in Charlotte was the worst for the flooding (in Charlotte, not at the coast) but not at the gym. A little water from the wind coming in cracks in the back but we were good. Although, throwing hasn't been able to happen 9/17 ME UPPER Push Press - up to 120kg x5 (rep PR) then 125kg x4 (rep PR) BB Incline - 7x5 working up to 225 Fat Bell Strict Bent Over Row 3x10 Neutral Grip Lat Pulldown - 3 grips, 3x10 strict 9/18 ME LOWER High Hang Power Snatch 6x2 @ 80kg Duffalo Bar Box Squats - 355 bar weight, 5x2 - 3 chains/side above 0.4m/s, 4 chains too slow, last 2 sets at 3 chains. ROUGH hour break for clients... GHR 4x12 Reverse Hyper 4x12 290lbs Hopefully some throwing tomorrow as Thursday I'm pretty busy and Fri/Sat full of landscape work
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