Nasgaweb Homepage
Forum Home Forum Home » Nasgaweb Forums » Training Logs
  New Posts New Posts RSS Feed - TRAINING LOG: Justin Blatnik
  FAQ FAQ  Forum Search   Events   Register Register  Login Login


Database

scottishheavyphotographs.com Old Celt Equipment

TRAINING LOG: Justin Blatnik

 Post Reply Post Reply Page  <1 34567 24>
Author
Message
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/15 at 1:43pm
1/3/15
Indoor Rock Climbing for 3 hours. Entire body is spent from past 3 days.
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/05/15 at 9:53pm
1/5/15
Morning: 23 mins steady state on treadmill

Training:
Squats (in chucks - oh so weird as it has been forever due to staying in oly shoes).
up to
150kgx4 beltless
160kg x7 for 3 sets with belt

DB 1-Leg RDLs 3x8/leg 35s
Step Ups 3x8/leg 50kg

Abs - 10x10 Hammer Winds w/ 5# hammer
Sheaf  x bunch, with 10 throws at 30' (not all over...yet!)

Solid day today. Right knee tendonitis is flaring down (knock on wood) and tried the chucks to see how that would help. Going to stick that route for a bit. Happy to get some throwing practice back in the mix. Happy with the sheaf since I have only thrown it twice since November 22nd.
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/09/15 at 9:05pm
1/6/15 Throws
Braemar, Open, HWFD, LWFD
nothing special. just actually getting out to throw. cold and muddy.

Upper Lift
Bench
up to
275x7 for 3 sets
290x7 slingshot

Some light shoulders, abs, and stuffs. Oh and 10 driveway hill sprints (~ 10 yards)

Took Wednesday completely off from everything.

1/8/15
Snatch 1 rep every minute for 11 reps
start at 75kg and add 1kg each rep up to 85kg no misses

Clean and Jerks 1 rep every 75sec for 11 reps
start at 100kg and add 2kg each rep up to 120kg no misses

Axle Push Press 165x5x5
Weighted Pullups bw+25 5x5

Short and sweet. Work in and done around clients. felt like it had been forever for oly lifts.

1/9/14 Lower
Squat Deload (in chucks - still weird)
beltless 102kgx6, 112kgx6, 123kgx6
133kg x12 belt

Deadlifts
double overhand up to 396lbs
up to 462 beltless (most likely a PR)
add belt and straps
494, 514, 534, 554 for a current PR

Reverse Hyper 3x15

Solid day. Smooth reps up to the PR. never do much beltless pull work so guessing that was an all-time PR. can't wait to throw next weekend.




Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/11/15 at 11:32am
1/10/14
Hammer Throws
6 w/ Light Hammer - best 78
6 w/ Heavy Hammer - best 96
- Got new hammers from my gf for Christmas and had to go throw them immediately! First time back in boots and releasing a hammer since October. Felt ok knocking the rust off and liked how these went at about 90% effort in the cold with no tack.

Solid shoulder warmup
Throughout bench warmup sets:
Lateral Delt Raises 4x8 20,25,30,35
Band Face Pulls 3x20
TRX Row 3x10

Bench Deload
work set 230x12

Triset #1:
DB Fly w/ 25lb chain per hand 3x12 20,25,30
DB Seated Front Delt Raise 3x12 20, 25, 30
Wide Grip Pauses 1" off chest 3x8 135

Triset #2:
Alt DB Curl 4x12 30, 35, 40, 45
Ab Wheel 4x15
Tricep Band Pushdown 4x20

Whew! Blew through this workout, feeling great.
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/15 at 4:16pm
1/12/14 Lower

Squats (belt and chucks)
work sets 144kgx2, 154x2, add belt 164x2
174x4 for 2 sets
179x4
184x5 4kg pr for set of 5
- after being in oly shoes for so long, being in chucks is so hard.

Front Squats w/ 50lb chain
70kg for 5 sets of 3
- just trying to move somewhat fast(er)

Power Position Snatch
40kgx5, 50x3, 60x3, 70x3, 75x3, 80x3
- felt pretty good here, worked up until it felt like things were slowing down.

GHR 4x8
Reverse Hyper 3x10 100#

Alternate between the following 6 times:
5-Turn Line Drill w/ 28#
Driveway Starts (6 steps)

Pretty decent training session to end the first meso of the year. really going to try and push volume in the next meso before beginning to taper it down at all. Excited for it and ready to throw this coming weekend!

Back to Top
SeanUrq View Drop Down
Senior Member
Senior Member


Joined: 5/13/12
Location: Cleveland, OH
Status: Offline
Points: 668
Post Options Post Options   Thanks (0) Thanks(0)   Quote SeanUrq Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/15 at 6:44pm
Where are you throwing?
Mean Well, Speak Well, Do Well
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/13/15 at 8:26pm
Originally posted by SeanUrq SeanUrq wrote:

Where are you throwing?


Sean, I am throwing in the Open A group at Central Florida on Sunday. I've thrown with all the guys from the South team so will more likely than not get to meet some of you Northern fellows Friday or Saturday night. Staying with Big Travis on Friday, but won't make the games Saturday because I will be picking up my lady from the airport and she will be showing me around her college days as she went to UCF. Letting her see friends too...I've gotta be nice haha Good luck if I don't meet you before you throw!
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/14/15 at 7:35pm
1/14/15 Oly Stuff

Full Clean and Jerks
100kg, 110, 115, 120, 125
stopped the jerks, just not feeling strong after yesterday's upper work
Just cleans 130, 135, 140

Snatch Grip High Pulls
70kgx3, 80x3, 90x3, 100x3, 110x3

Sumo Speed Pulls
140kg for 3x3
Back to Top
robinson93 View Drop Down
Senior Member
Senior Member
Avatar

Joined: 4/06/09
Location: United States
Status: Offline
Points: 435
Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/15 at 8:11pm
Justin, I'm lookin at loch Norman, Smokey, Greenville, Blairsville, Jamestown or Edinboro. Stone mountain, Scotland, Charleston. But I'm open for suggestions. You look like your getting pretty successful with your gym. Congrats. What are you looking at throwing?
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/21/15 at 1:24pm
Central Florida Games Recap

Heavy Hammer - 88'ish most happy with this event on the day.
Stone - 38 and change, crappy stone, no pop.
Sheaf - 26' pulled it, sucked, and sucked more, and we'll not talk about that suck anymore.
WOB - 13', hit 12 and 13 on first throws, so close at 14 (once again...ugh)
Caber - 70 or 75 degrees. 19'6 and felt heavy. just not in the cards today.
HWFD - 30 and change. had a lot more in me here and happy with how it felt. stuck on first and hung onto it, let go too early on 2nd, and 3rd released low/early.
LWFD - 61 and change. all over the place here.

Finished a solid 2nd overall on the day to the famous Kevin Dupuis. Had a super fun day as always (which is why we do this right?!) and had an awesome trip all-together.
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/21/15 at 7:56pm
1/21/14

Threw some WOB and sheaf. Nothing to write home about. Reps. Reps. Reps.

Power Cleans
50kgx5, 70x5, 80x5, 90x5, 100x5
105x5 this was PR triple and did it for 5
110x3 PR didn't want to gut out the last 2 with crappy technique

Bench Press
warm ups
Wide Grip Bent Rows135x10 for 4 sets through warmup
Band Double External Rotations for 4x15 through warmup
work sets
275x7 for 2 sets
290x7 in slingshot

Step Ups 3x8/leg at 135lbs
Klokov Press 3x10 at 95lbs

Felt good to be getting back to some work. Didn't train Fri/Sat and then Mon/Tues around throwing. Still feeling a little stiff but time to get back going! Work to do!
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/15 at 8:18pm
1/22/15

Shot Put
Braemar and Glide work with both the 12lb and 16lb shots

LWFD and HWFD
first time ever trying a strap. goal isn't distance but just pure reps. definitely think this will be a great tool going forwards.

Snatch - goal was RPE7-8 for a triple
50kgx3, 60kgx3, 70kgx3, 80kgx3, 85kgx3

Squat
up to 138kgx4 beltless
148x4, 158x7 for 2 sets

Overhead Squat
50kgx10, 55kgx10, 60kgx10
- not very heavy but with how much I suck at OHS I am just trying to get high volume reps in, with an idea that it may also make some kind of hypertrophy.

TKEs 2x10 w/ hip circle on as well
Planks 3x30sec
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/23/15 at 10:20pm
1/23/14 Hams/Back/Shoulders...yes really haha

Speed Deadlifts
up to
405x3 beltless
405x3 x3 belt and straps
432x3 friend that was here lifting with me wanted to creep up some so just made it my next speed set.
472x5 just wow. first rep might be the fastest cleanest rep I have ever done deadlifting. So said screw it to 3 reps and smoked through 5. I wish I had this on video. excited with myself here. this might be a lifetime PR set of 5 as well
502x1, since it was there and on the bar I had to pull it.

Superset #1
GHR 3x10
Bent Rows 100kg for 3x6

Strict Axle OHP
115x3, 135x3, 155x3, 165x3, 175x3, 185x3 (current PR I think)

Triset #1
DB Laterals sets of 10 with 15s, 20s, 25s, 30s, 35s, 40s
TRX Rear Delts 5x10
Front Plate Raises 3x15 35lb, 45lb, 55lb

Superset #2
Reverse Hyper 3x12 w/ 70lb
Axle Curls 4x10 75lbs

And all of this in about an hour and a half. Awesome marathon of accessory. Hit some great lifts tonight. had my good friend Justin Lovingood over for it too. Both of us agreed upon smashing weight like this is so much better than any night out at the club/bar!

Back to Top
robinson93 View Drop Down
Senior Member
Senior Member
Avatar

Joined: 4/06/09
Location: United States
Status: Offline
Points: 435
Post Options Post Options   Thanks (0) Thanks(0)   Quote robinson93 Quote  Post ReplyReply Direct Link To This Post Posted: 1/26/15 at 1:07pm
Looking strong
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/26/15 at 8:19pm
1/26/15

Bench
warm ups - 4x5 pullups and 4x15 face pulls
235x3, 255x3, 275x3
290 for 3 sets of 5
305x5 slingshot

Light Hammer
95', 95', 96', 98', 102'
Heavy Hammer
75', 81', 73', 75', 79'

High Block Power Cleans
50kgx5, 60x5, 70x5, 80x5, 90x5, 100x5

Step Ups 3x6/leg 155, 165, 175
Band Pallof Press 2x10/side
Side Bends 2x10/side 28kg KB

Bench felt great today and feel good with how hammers went. Threw light hammer first to loosen up before heavy and threw both farther than last practice. It'll be nice if that trend continues.

Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/28/15 at 10:30pm
1/28/15 - tool yesterday completely off. smart move on my part. hard to not push throwing today too because of how nice it was outside.

Morning:
3 rounds
Pendlay Row 10 reps
Reverse Hyper 10 reps
Tricep Band Pushdown 15 reps
BB Curl 15 reps
Ab Wheel 10 Reps

Followed by 12 driveway hill sprints.

Night
Snatch off High Blocks
50kgx3, 60x3, 70x3, 76x3, 82x3, 87x3

Squat
up to 330x3 beltless
350x3
370x5 for 3 sets
395 w/ reverse monster mini bands - which how I set them up didn't take off much, at most 40lbs in bottom. Seemed like more than anything the bands wanted to pull me forwards/I walked out too far

Overhead Squat 55kgx10, 60x10, 65x10
1-Arm DB Rows 113#db 3x12/arm

Reverse Hyper 100# for 3x10
Planks 3x45sec

Awesome day of training. Got better today. Hopefully weather holds for some throws tomorrow.

Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/29/15 at 8:28pm
1/29 Morning - 20 min walk on treadmill

Night:
Pullups - 4x10 w/ light band

Deadlifts
bunch of baby jump singles up to 414 beltless and double overhand
424x2
442x2
464x2
492x2
514x3 current PR triple

Some GHR and back extension. Shut it down, low back was smoked.


Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/02/15 at 8:02pm
Went to Bama this weekend, trained shoulders at Planet Fitness (yes you read that right). Get work done with what you've got!

Hammer Strength Shoulder Press 15,12,10,8

DB Rear Delt Raise 4x10
TRX Rear Delt Fly 4x10
DB Lateral Delt Raise 4x10
Cable Lateral Delt Raise 2x10/arm
DB Front Delt Raise 4x10
Cable Crossover Front Raise 2x10
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/03/15 at 10:00pm
2/3/15

16lb shot braemar x6 throws
12;b shot glides x6 throws
HWFD x6 fulls with strap
LWFD x6 fulls w/ strap
LWFD x6 linear 1-turn w/ strap

Squat - Deload Week
113kgx5, 123x5, 133x5
add belt 143x10

Hang Snatch -  from above the knee
50kgx3, 62x3, 68x3, 74x3, 80x3, 84x3, 88x1 (missed 2nd and 3rd reps)

Shut it down. Right knee tendonitis flared up real bad tonight, which pisses me off as I haven't squatted in a week and it has been feeling good up until squats tonight. Low back has felt pretty stiff since deads last week so hang snatch felt a little worse than normal too. Oh well, more rehab/prehab work in the books. Going to hit hamstrings/accessory tomorrow and throw a lot with the nice weather that is predicted.
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/04/15 at 8:03pm
2/4/14

10 Heavy Hammer Throws - Best 82'6", Avg 79'3"
10 Light Hammer Throws - Best 103'1", Avg 99'3"
10 Braemar Throws w/ 16lb shot - Best 36'9", Avg. 35'3"

"Rehab"/Hamstrings and Abs
Peterson Step Ups 3x10/leg 45lbs
TKE's 3x15/leg w/ hip circle on
GHR 3x10, last 2 sets w/ mini band
Ab Wheel 3x10 w/ 20lb vest

Reverse Hyper 2x10 100lbs
KB Side Bends 2x10 28kg
KB Leg Extensions 2x25/leg w/ 8kg

Some solid throws practice today and then some rehab-type work for my tendonitis and then hit some hams and abs as well. Feeling ok today. Just gotta stay on it!
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/05/15 at 11:19pm
2/6/15

Deload Bench
195x5, 210x5, 230x5, 245x10 all felt good and speedy

Strict Axle OHP
75x5, 115x5, 165x5
185x5 PR (was 185x3)
205x1
215xfail. smoked by this point.

Pullups
bwx8
bw+20 x8
bw+50 x7
Lateral Delt Raises 3x20

TRX Inverted Rows w/ Feet Elevated 3x10 - awesome freaking movement
Rear Delt Flys 3x20

EZ Bar Bicep Bro-out Pumpage 6 sets

Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/06/15 at 10:20pm
2/6/15

Did about 3 hours of yard work today, cutting up a bunch of downed trees in the backyard.

Was going to take an off day but got bored.

Muscle Snatch
40kgx3, 45x3, 50x3, 55, 60, 65, 70, 75, 75

Tricep OH Extension band 3x15
TKEs 3x15


Edited by JustinBlatnik - 2/07/15 at 9:59pm
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/07/15 at 10:09pm
2/7/15

Deadlifts
up to 365
add belt and straps
405, 455, 495, 535

3.5" Deficits Semi-Stiff Leg
365x5
365+25lbs chain x5
phone call ugh...so didnt do last planned set of 365+50 chain. Just got stiffened up and didn't want to risk anything.

Superset #1
90-deg back extensions 3x20
KB Swings 3x20 28kg KB

Superset #2
1-Leg RDLs 3x10/leg 28kg KB
Peterson Step Ups 3x15/leg 45lb bar

Superset #3
Reverse Hyper 3x15 50,70,90lbs
30 sec Weighted Planks 45, 70, 90lbs

Pullups 1 set of 11
Reverse Plank 1x30sec 45kg
Low Back Traction in Power Rack x1

Solid freaking day. Deads felt slow but came back and killed it on accessory. Eventually I'll have a posterior chain!

Ate a lot before this (1 potato worth hasbrowns, 1lb ground venison sausage, 6 eggs, doused in syrup) and after was a shake followed by a big ol bowl of rice, ground venison, and some veggies in mr. yoshida's sauce. and then some cake and ice cream. what a day!
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/08/15 at 8:38pm
2/8/15
Threw lots. Every event but caber.
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/09/15 at 9:55pm
2/9/15
Morning 30 min walk outside

Night
Strict Axle OHP
115x10, 125x10, 135x10, 145x10

TRX Rear Delt 4x10 various movements

Bradford Press 75x10 for 3 sets w/ axle
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/10/15 at 3:34pm
2/10/15

Bench
w/ warmups: 4x10 TRX W-raises and 4x15 banded double shoulder external rotation
265x1, 280x1, 300x1
315x3
330x3 (5lbs under PR triple)
345x2 (PR double) wanted 3 but passed on attempting the third. opted out of a grinder and/or possible miss. live to fight another day.
370x3 in slingshot (PR triple)

Pullups 3x10 w/ 20lb vest
Banded Pallof Press Hold 3x15sec monster mini band

Light Power Snatch Technique work w/ 40kg
5x5 first 3 were from power position, last 2 from high hang

Sheaf Bottoms Up Drill 10 pulls

Solid day. Happy with how smooth all the bench reps have felt. Working on fixing my snatch to try and hit my position higher in the hip. Also stayed really light to keep resting the knees. Squats tomorrow (fingers crossed knees survive)
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/11/15 at 1:16pm
2/11/15

Squats
77kgx5, 103x5, 123x5, 138x5
belt on
153x1, 164x1. 174x1
185x3
191x3 (1kg PR triple)

GHR 3x10 w/ mini band
TKEs 3x20/leg
Petereson Step Ups 3x10/leg bw
Phone Call...

Happy with how squats went today. Was able to tough through the tendonitis and get a little 1kg PR (this time in sleeves and not ace bandages or wraps). Going to shift gears with the squats to try and get this knee better. Throwing is more important than squats.
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/12/15 at 9:41pm
2/12/15

WOB x maybe 15 throws. Pretty bad here. Don't know if I was using my right leg at all. Knee was giving me bad fits.
LWFD x about 10 2-turn drilling footwork in driveway. No release, just working on staying on toes and keeping knees tight. Have been landing on my right heel and way too out-stretched after second turn.

Then about an hour of different rehab and mobility work later on. Heaviest Reverse Hyper I have done, some Peterson Step-Ups, TKEs, Foam Rolling, Voodoo Banding, lax ball work, etc. Really worked on quads/knee and t-spine.
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/14/15 at 10:42am
2/13/15

High Hang Power Snatch - technique work
40kgx3, 45x3, 50x3, 55x3, 60x3, 65x3, 70x3, 75x3
 - knee was feeling pretty good, a little bit of pain on catch but not unbearbale

Close Grip Bench
185x8, 205x8, 225x8, 245x8, 265x8

Steep Incline DB Press 55s 3x15
TRX W-Raise 4x10
DB Curls x some

Trying to learn to be more patient on snatch and actually get it to my hips. Then didn't know what else I wanted to do so messed around with some close grip and it felt pretty solid.
Back to Top
JustinBlatnik View Drop Down
Senior Member
Senior Member
Avatar

Joined: 11/11/13
Location: Charlotte, NC
Status: Offline
Points: 790
Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 2/16/15 at 7:10pm
2/15/15

High Hang Power Snatch
40kgx3, 45x3, 50x3, 55x3, 60x3, 65x3, 70x3, 75x3, 80x3

1-Leg RDLs
40kg x10/leg for 3 sets
Light Step Ups
3x10/leg w/ bw, 20lb, 40lb

Slider Leg Curls 3x15
Slider Pikes 3x15
Peterson Step Ups 3x10/leg bw, 45, 65#
TKEs 2x20/leg

Logging this the day after and holy hammies those 1-leg RDLs got me good.

2/16/15
Axle Push Press
165x5, 205x5,
225x5 (PR),
250X4 (PR) was going for 5 but missed the last one. I'll take it considering previous current bests were 215x5 and 235x3

Strict OHP
165x8, 145x8, 125x8
Lateral Delt Raises w/ Fat Gripz 3x15 w/ 20s

TRX Rear Delt Fly 5x10

Back to Top
 Post Reply Post Reply Page  <1 34567 24>
  Share Topic   

Forum Jump Forum Permissions View Drop Down

Forum Software by Web Wiz Forums® version 10.11
Copyright ©2001-2012 Web Wiz Ltd.

This page was generated in 0.094 seconds.