Database |
TRAINING LOG: Justin Blatnik |
Post Reply | Page <1 1819202122 24> |
Author | |||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
9/19 Threw some easy WOB. I think around 15 throws at 12'. 9/20 Speed Day High Hang High Pulls 5x4x3x2x1 at 70kg, 90kg, 110kg, 130kg, 150kg - random here, but thought "I wonder what trying to snatch a heavy ass weight would feel like". Duffalo Bar Speed Box Squats - 8x2 w/ 185lbs+3 chains/side. Not very fast today Speed Deads - 315+6 chains, 10x1 every 30 seconds, speed 0.65-0.75m/s. Just stayed with the weight even though not quite fast enough. Neutral Grip Speed Bench 125+ doubled Monster Minis...about 6x2 but my shoulders hurt way too much. Gotta figure this crap out 9/21 to 9/23 LANDSCAPE HELL - totaled over 40 miles on my feet in 3 days of landscaping. Behind from the hurricane and it's aeration/overseeding season. Honestly don't know if I have ever sweat this much in football or wrestling. Body is shot. 9/24 Played in a golf tournament. Body still beat to hell. But I had fun.
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
Damn...back to sucking at updating this training log thing...let's see if I can count back... 9/25 to 9/28 Cambered Bar Box Squats w/ Avg Bands w/ Asc Chains -5x2 ended at 295 bar weight + bands + 5 chains @ 0.42m/s Push Press 5RM at 120kg, 125kgx4 Incline 5's up to 225x5 Lat Pulldowns and Fatbell Rows Cambered Bar Speed Squats w/ light band and chains 8x2 Skipped Speed Pulls and Speed Bench this week 10/29 Lifted @ Heavy Metal Barbell Club Snatched a Lifetime PR of 118kg with no misses, then missed 120 twice Clean and Jerk up to 150kg no misses 10/1 Duffalo Bar Squats + Chains (no box)- up to 355+4 chains above 0.4m/s Glute Hams and Reverse Hypers 10/2 - 10/5 Did some random training. Weightlifting some, some grip, some easy upper stuff. Was sick so didn't push it. 10/6 Coached at USPA Hickory Powerlifting Meet - had 10 people from the gym compete. It went amazing and I had so much fun. 10/7 Landscaped in the morning. It was awful. Ran some errands, ended up at the gym. Front Squat - to a new 2RM PR at 170kg. Have attempted this 2-3 times and always missed the second rep. Jerks from the Blocks - Doubles up to 130kg, then singles at 135 and 140kg 10/8 Snatch - up to 110kg Clean - up to 140kg 10/9 - wasn't going to lift. just one of those unmotivated days. but convinced myself to. Back Squat - up to 415 for a single. Then 465x1 for what I believe is a lifetime PR in sleeves!?! What?!?! the most nonchalant "max" I have ever done. Then 415x1 for 3 down sets followed by 2x5 at 325 Lat Pulldowns, Cuban Press, DB Incline 10/10 Power Snatch - singles at 80,85,90kg Power Clean + Power Jerk - singles at 80,90,100,105,110 then split jerked the 115 single 2x10 DB Row 2x15 Cable Upright Row 2x20 Face Pull 3 trips Uneven Carries (35lb overhead 1 hand, 53lb 1-arm at side) 6 trips sled drags Havent thrown much unfortunately. It's been really wet |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
10/11 Did a bunch of grip work. 10/12 Snatch 3x1 70kg Clean and Jerk 3x1 100kg Front Squat 125kg x3, 135x2, 145x1 10/13 - spent the day coaching our ladies at the USA Weightlifting NC State Championship meet. They all lifted great, all qualified for the AO1 at the Arnold, and we had 1 state champ! 10/14 - spent the day volunteering, coaching, and then lifted at the USA Weightlifting NC State Championship meet. I won my weight class (109kg) weighing in at 105kg so I can now call my self a state champ lol first time for that. Snatch 115x, 115, 120 for a 2kg PR and FINALLY hit this number (I've missed it 7x) Clean and Jerk 142 for the win), 150, 155kg for a 1kg PR Total 275kg PR This is actually a 15kg official meet PR as one of the meets I did this past summer didn't get officially submitted to USAW. IF you count that, this was still a 5kg meet PR! Amazing weekend. 10/15 - 9.5 miles landscaping. Axle 3-Board Bench 365x3 top set Standing OHP 2x10, 2x8 Cambered Bar Pendlay Row w/ Fat Grips 2x10, 2x8 Lat Pulldowns 3x15 Dips 3x15 90-degree Back Extension 3x10 Waiters Walks 3x10 |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
10/16 Lower Circuit Did a "French contrast circuit" today. Just did a round of everything while working up on squats HIGH Box Squat - SSB Doubles up to 480+80 chain over 0.4m/s 3 30" Hurdle Hops 60kg Barbell Jump Squat x2 Jumps Band Assisted Jumps x2 Didn't want to go too crazy with volume and piss off the body. 10/17 - did some 2.5" "rolling thunder" handle holds. 10/18 SPEED DAY Hang Snatch High Pull Triples - up to 110kg, peak velocity 2.35m/s 70kg Hang Power Snatch 3x2 - peak vel. 3.11m/s 70kg Power Snatch 3x1 - peak vel. 3.16m/s 100kg Power Clean 6x1 - peak vel. 2.5m/s - paired with 20lb sheaf pulls x2 each set Shoulder Saver Speed Bench w/ monster minis 135 lbs for 9x3 WOB - Like 10 pulls Speed Deads - 275 + light bands 10x1 10/19 Planted 4 trees for landscape job...we'll call that a workout 10/20 Stone Mtn Highland Games WOB - 14, 3rd place woo!!! Finally back over 14'! and hit the bar twice at 15' 20lb Sheaf - 26' for 2nd. Close at 28 with a wet bag. HWFD - 32'1". 3rd Slanted trig just didn't bode the best. Couldn't get one out there. LWFD- 67'11.5", 3rd. Same. Gotta finish better 28lb open stone - 29', 1st. Didn't expect that one. This stone just isn't fun but part of the experience. 22lb Hammer - 97'5", 1st. Pulled this one out on my last throw Caber - 3x 12:00, 1st place. Overall - 1st place! Didn't expect that and knew I was in the hunt but didn't really add things up until after the 2nd round of caber. Happy to put together consistency that has continued to pay off for me. Still more season left in the tank! 10/21 - Tough Mudder ATL...terrible mistake. It was freakin cold, but did it with a group from my gym. Probably the last one of these. Feet are destroyed.
|
|||
TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
Post Options
Thanks(0)
|
||
Outstanding work, Justin. Tom |
|||
Aim high. Stay hungry.
|
|||
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
||
Maybe the saddest thing I have read in some time.
|
|||
Jeff Kaste
"I think there's a Squatch in these woods..." |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
Agreed. Never again. Only argument I have is that it was part of a bet through my gym members/clients that got 1 of them to compete in weightlifting. Now she herself said weightlifting is more fun and never again will do a TM. "take one for the team" sort of lol and I didn't even run!
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
Thanks Tom! Things are coming together
|
|||
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
||
THANK GOD.
|
|||
Jeff Kaste
"I think there's a Squatch in these woods..." |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
10/22 - off day. tried to do some stuff for my feet. They are banged up 6 kinds of weird. never felt like this before. 10/23 "French contrast circuit" today. Round of everything while working up on the box squats HIGH Box Squat - SSB Doubles up to 430+ 120 chain (0.43 and 0/39m/s) - Top Set: did 480+120 chain at 0.34m/s for a single (same bar weight as last week but more chain) 4 33" Hurdle Hops 60kg Barbell Jump Squat x2 Jumps Band Assisted Jumps x3 A little more volume in the hurdle and assisted jumps and felt pretty explosive all around today. Feet still feel like shit walking around but survived and weirdly weren't bad jumping. |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
10/24/18 Band Pullaparts x 120 Bench Press - max rep set at 330x8 for rep PR Circuit: 4x Pullups x5 TRX OH Tricep Extension x10 DB Pullover 55lb x10 DB Lateral Delt Raise w/ Fat Gripz x15 w/ 20's
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
10/25 and 10/26 - took off and traveled up to Richmond. Did some landscaping on 10/25 and my feet survived. Did load some atlas stones into my truck in the pouring rain in Richmond. That sucked, but was a solid Craigslist find. 10/27 Central VA Highland Games, Richmond, VA Heavy Hammer - 94'6", 1st. Hard to start with heavy hammer in the rain and cold. WOB - 13'. 3rd. Just no magic today. 16lb sheaf - 27' 1st. Bag was a little frumpy, and then wet. Jumped to 31' and just not quite in the tank. Frustrating as it is probably my last shot at a 16lb bag this year. Hurts the ole NASGA ranking not getting to throw 16s very often in the southeast. Need to get a bar and get this thing better up in the 30s. Lunch - practiced open stone Open Stone - 44'9" for HUGE PR!!! 1st. Just clicked. Hadn't had much practice but mental reps (and my favorite stone) obv help. Just an all out awesome series today with a "miss" going 41'. Got 6 throws. This was fun. HWFD - 33'2", 1st. Felt ok but the trigs were just getting sloppy muddy and slick. LWFD - 69'2", 1st. Same as HWFD. Still very pleased to throw this at this point. Caber - 11:45, 3 turns, 2nd. Just wasn't quite accurate enough on 2nd and 3rd attempts. Overall - 1st. Did what I needed to do and finished where I should have in an open group. Always a fun games and I enjoy throwing big in Richmond! 10/28 - off 10/29 ME Lower "French contrast circuit" today. Round of everything while working up on the box squats HIGH Box Squat - SSB Doubles up to 430+ 160 chain (0.32 and 0/27m/s) 5 33" Hurdle Hops 60kg Barbell Jump Squat x3 Jumps Band Assisted Jumps x3 Upped some volume this week adding a hurdle and a barbell jump squat rep. More chain than prior weeks but still trying to stay fast. Just got a little loose on this top set. Otherwise a solid day |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
10/30 ME Upper Hang Muscle Snatch Triples 40,50,60,70,75,80kg Shoulder Saver Pad Bench Press w/ doubled mini bands (about 75lbs tension at top) Doubles at 225, 255, 285, 315 Missed Single at 345 |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
11/3 Charleston, SC Highland Games 20lb Open Stone - 35'5" for 4th, best I have ever thrown this stone...used the shuffle HWFD - 34'10.5" PR for clutch 3rd. First 2 throws were 30'11" and somehow just put it together on this last one. LWFD - 68'9" for 3rd (or tie). 2nd best throw might give me points? Decent series. Heavy Hammer - 94'7", 2nd. Not there today. Ground was soft for blades, hit the ground on my 2nd throw and then moved up about 4' in the trig on my last for good ground but just didn't quite have it. Caber - 12:00, 12:00, 12:15 for 1st. Caber has felt good again lately. 20lb Sheaf -24' UGH not sure of placing. I just could not get a feel for this bag. A lot stuggled with it but oh well. WOB - 14' for 2nd! WHAT! Went 12,13,14 on first attempt on each. Hit the bar with the handle on 2/3 throws at 15'. This is really clicking. Hopefully I can build on this for next year. Overall - 3rd by 0.5pts. Beautiful weather, and had so many laughs with the Pro/Super A group on the day. Always a blast to throw with my brother as well. |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
11/5 Warmups: Reverse Hyper, Stir the Pot, Lat Pulldowns, 1-arm Rows Deadlifts - 3 singles at 500lbs. 0.5m/s, 0.43 m/s, 0.4m/s avg. velocity. Haven't pulled over 315 straight weight in 2 months and pulled this weight faster. Last time was 0.4m/s. Guess things are working! SSB Kang Squat/GM Variation 3x6 |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
11/6 Bench Press - 350x5 for a PR. Tied my brother in a bench-off...except he did 455x5. So there's that. Later... DB OHP - 3x20 Pullups 4x5 Rear Delt Fly 3x20 Tricep Pushdown 3x20 11/7 Landscaping... Lots of Jumps Block Cleans - Power + Full - sets at 105, 1115, 125, 130, 135kg
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
11/8 Landscaping... Speed Box Squats w/ Duffalo Bar - 165 bar weight w/ light bands and 2 chains/side Speed Pulls - 1 mat deficit - a bunch of sumo and conv pulls up to 275+ light bands for some
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
11/9 - 11/12 I can't remember lol 11/13 7hr car ride to PA for a funeral 11/14 7hr car ride home from PA 11/15 Shirted Bench w/ Levi - wore a Phenom that is too big (Levi's) just to try it out and worked up to a top set at 495. - then hit 545 to a 2-board 7 hour car ride to DC 11/16 Trained w/ my good friend Justin Lovingood at his WL Gym in DC Snatch + OHS - up to 105kg for 2 sets Power Clean and Jerk - up to 135kg Front Squat - Doubles up to 150kg - tweaked the back a little today. Probably due to too much sitting 11/17 Coached at a PL meet all day. Awesome and successful meet for our 2 lifters competing. One brought home $1000 and a championship belt! 11/18 Walked around DC, 8hr car ride home 11/19 Belt Squat to a 3RM - worked up to 575 11/20 Bench 365x4 Reps (all-time rep PR) 11/21 9hr car ride 11/22 EAT 11/23- Planet Fitness Back Session HS Low Row 4 sets Pullups 4 sets Lat Pulldowns 4 sets Seated Cable Row 4 sets Stretchers 3 sets Smith Machine Bent Rows 4 sets Stairmill 3:30 w/ 12.5lb db's 11/24' - Quick Planet Fitness Session Leg Extension Leg Curl Machine Crunch Rear Delt Fly Machine DB Incline Curl OH Tri Extension 3:30 Stairmill w/ 25lb db's 11/25 9hr car ride 11/26 Mock "Dinnie Stone" Lifts on loading pins - worked up to almost the exact weights of the actual Dinnie Stones on my first ever attempt on this. Excited with how that went. 8 minute EMOM of Backwards 180lb Sandbag Carry with Sled Drag. - First 4 minutes was with 200lb sled. Last 4 with 100lbs. - This was no joke. Quad pump like never before. Simulating the dummy drag portion of the Firefighter CPAT. 11/27 Prep Work: 1-Arm Carries, Deadbugs, Birddog Rows, GHR Duffalo Bar Back Squat Triples Sets at 335, 385, 425, 445 (all-time PR here) - Didn't do much else. Kinda just wanted to enjoy that one. 11/29 Max Effort Upper Session w/ Levi EliteFTS Swiss Bar w/ 2 chains (blob) per side - Doubles at 270, 290, and 310 (last set around 390 at the top) New Bamboo Bar Bench 3x20 adding weight each set. Top set 110lbs DB Seated OHP 3x10 1-Arm Rows on Belt Squat 3x8 135lbs Band Pushdowns 5x15 Average Band
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
11/30 - training was filling sandbags for the gym. 12/1 Max Jerk From Blocks - worked up to 150kg, missed the first then smoked the second. Segmented Snatch Pull + Low Hang Snatch - worked up to 100kg then missed twice at 107kg 12/2 - off. Meal prepped. Had some info meetings at the gym. 12/3 Max Effort Lower w/ Levi Cambered Bar Box Squat + 2 chains/side -worked up to 380x2, 400x2, 420x1 raw -Put on power pants and hit 470x1 and 510x1 Sumo Deads in Power Pants (had them on so went with it) 495x3 545x2 585x1 Weighted GHR 3x6 w/ 30lbs Reverse Hyper 2x10 290lbs Ab Wheel 2x10 12/4 Minimal sleep. Lost my grandma early in the a.m. so went to see her before the funeral. Then went hunting. Shot my first buck, an 8pt, on my first day ever hunting, within the first hour. Very amazing and special and emotional day.
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
12/5 - 12/6 Didn't train, slept on my stomach for longer than normal and low back has been shit. 12/7 ME Upper Bench Press - PR double at 380, missed 3rd rep. DB Incline - 4 sets Don't think much else here. Low back still not happy. 12/8 Travel to PA 12/9 Training at Virtus Institute in PA 1-Arm Farmers Walks - 3 sets Reverse Hypers - 3 sets Pullups - 3 sets Lat Pulldowns - 3 sets Seated Cable Row - 3 sets HS Pulldown - 3 sets HS Row - 3 sets Leg Press - light 2 sets Tri Pushdown - 2 sets DB Curls - 2 sets Birddog Rows - 2 sets 12/10 Drive Home from PA
|
|||
TheJeff696
Postaholic Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
Post Options
Thanks(0)
|
||
Sleeping on my stomach was the corner stone of my back pain. Keep fighting the urge, no matter how absurdly comfortable it is!
|
|||
Jeff Kaste
"I think there's a Squatch in these woods..." |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
Right with you man. I was wiped out and fell asleep before I knew it. 10 hours later and I was done. I literally sleep in separate rooms from my gf in our townhome for both of us to get better sleep. With different sleep/wake schedules, different preference in softness of the bed, and space. Most nights now, I barricade myself in so I am stuck on my back and also propped up slightly. If I can trick myself that wat, my shoulders/arms/hands don't fall asleep from side-sleeping and I avoid the low back stress from stomach sleeping.
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
12/11 Snatch Pull + Snatch + OH Squat - worked up to 90,95,100,105,110kg w/ no misses. Really happy with this complex today. Clean + Jerk + BTN Jerk - worked up to 120kg and was going to go higher but got talking and took too long of a break. So played the smart card and didn't push it. Sheaf - 4x5 w/ 16lb bag. IDK what it was, but this felt like it was flying. Need to get a bar setup. North/South 2020 here I come! lol
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
12/12 Power Clean + Power Clean w/ Pause at Catch + Front Squat - worked up to 130kg - missed 2nd clean at 140kg - 2 regular Power Cleans at 140kg Push Press - 5's at 50,70,90kg then 3x5 at 100kg Reverse Hypers 4x15 180lbs
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
12/15 6th Annual Strength Empire Supertotal Meet Snatch - up to 105kg miss 110kg 110kg 115kg 121kg (1kg PR) Clean and Jerk - up to 150kg miss 160kg Squat - up to 475 for a sleeve PR Bench Press - 390 for a PR Deadlift - 585 for a PR Supertotal: 2048lbs at 232lbs bodyweight. Extremely happy with this day. 4 out of 5 possible PR lifts. Training has led into this nicely. Excited to see certain things working for me. This was all completed in 2:15 as running the entire event was hectic but we got it done! And the event more than doubled the donations received last year!
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
12/18 THROWING!!! HWFD 1-Turns ~5 throws HWFD 2-Turns ~5 throws LWFD 1-Turns ~5 throws LWFD 2-turns ~5 throws - definitely rusty. Old habits that were somewhat broken came back, but that was expected a little. but besides that, I was actually pretty surprised with the distances thrown today! Training: Power Cleans - 5x3 @ 120kg (264lbs) w/ 2:00 rest Push Press - 5x5 @ 105kg (231lbs) DB High Incline 3x20 light Lat Pulldowns 3x8 squeeze 1-Arm Rows on Belt Squat 3x8/arm
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
12/20 ME Lower Reverse Hyper 2 Sets Standing Cable Abs 2 sets Cambered Bar Box Squats w/ Avg Bands w/ Asc Chains -6x2 ended at 295 bar weight + bands + 4 chains @ 0.43m/s Belt Squat - 10s up to conservative 10RM at 405, then did a 2nd set at 405 |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
12/21 ME Upper Incline - 5's up to 245lbs - add red shoulder saver pad 225x8 10 Earthquake Bar OHP + 5 OH Squat - 3 sets - this was mega hard Some other random stuff. Can't remember 12/22 Back work out of town Pullups 10x3 Seated Cable Rows 15,12,10,20 HS Pulldown 3x20 HS Row 3x20 1-Arm Lat Pulldown 2x15/arm Rear Delt Fly 2x15 12/23 Legs out of town Seated Good Girl 2x10 Seated Bad Girl 2x20 Leg Ext 5x10 Leg Curl 5x20 Leg Press + Calf Raise 4x20 12/24 Arms out of town OH Tri Cable Ext 15,12,10,20 DB Incline Curl 15,12,10,20 Tri Rock n Roll 15,12,10,20 Preacher Curl Machine 15,12,10,20 Dip Machine 15,12,10,20 Lateral Delt Raise 3x20 |
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
12/27 "Stone Throws" WHAT?! 16lb shot stands x6 20lb shot stands x6 16lb wheel x6 16lb MSA x9 - weather permitted "enough" and with school out for the holidays I was able to go throw mid-day. Very pleased with how this went without practice since the fall throwing season. 16lb sheaf x 10 throws. Cambered Bar Speed Box Squats 10x2 -up to 160lb bar weight + light bands + 3 chains/side -Paired with Box Jumps 10x2 GHR 4x10, last 3 sets w/ mini band Reverse Hyper 3x15 250lbs
|
|||
JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
Post Options
Thanks(0)
|
||
12/28 Speed Bench w/ Shoulder Saver -9x3 w/ doubled monster minis, around 135lb bar weight Incline DB Press 3x15 Incline Tate Press 3x15 Incline Fly 2x12 Pullups 10x5 UH Cambered Bar Bent Rows 3x10 SSB JM Press - played around with this. |
|||
Post Reply | Page <1 1819202122 24> |
Tweet
|
Forum Jump | Forum Permissions You cannot post new topics in this forum You cannot reply to topics in this forum You cannot delete your posts in this forum You cannot edit your posts in this forum You cannot create polls in this forum You cannot vote in polls in this forum |