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TRAINING LOG: Justin Blatnik

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/20/18 at 9:21am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/23/18 at 12:19pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/24/18 at 8:19pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 7/30/18 at 1:18pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 7/30/18 at 1:36pm
Originally posted by JustinBlatnik JustinBlatnik wrote:

7/25

Threw WOB. It didn't go very well.


My life in a nutshell
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/01/18 at 7:20pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/03/18 at 9:25pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/07/18 at 11:37am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/08/18 at 7:36pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/09/18 at 8:37pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/11/18 at 11:55am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/13/18 at 12:38pm
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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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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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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/15/18 at 7:19pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/20/18 at 11:16am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/22/18 at 7:59pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/27/18 at 11:21am
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 8/27/18 at 12:27pm
Hammers look like they're coming back to life man. Good work
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/27/18 at 8:32pm
Originally posted by TheJeff696 TheJeff696 wrote:

Hammers look like they're coming back to life man. Good work
 

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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/27/18 at 8:34pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 8/28/18 at 7:03pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 2:19pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 2:27pm
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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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 2:29pm
Solid work Justin.  Congrats on the PRs.

Tom

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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 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 9/12/18 at 7:18pm
9/12 ME Upper

Bench Press 300x12

Pullups 4x8

Bentover Rows 4x8

RFESS Jumps 5x3/leg
Hang Leg Raise 5x8
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 9/13/18 at 1:33pm
Doooooodddddd

Awesome throwing. The consistency is paying off! Great work. 
Jeff Kaste



"I think there's a Squatch in these woods..."
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 9/19/18 at 12:52pm
Originally posted by TheJeff696 TheJeff696 wrote:

Doooooodddddd

Awesome throwing. The consistency is paying off! Great work. 
 

Thanks Jeff! Consistency is key
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 9/19/18 at 1:03pm
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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