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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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1/3/15
Indoor Rock Climbing for 3 hours. Entire body is spent from past 3 days. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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SeanUrq
Senior Member Joined: 5/13/12 Location: Cleveland, OH Status: Offline Points: 668 |
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Where are you throwing?
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Mean Well, Speak Well, Do Well
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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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?
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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robinson93
Senior Member Joined: 4/06/09 Location: United States Status: Offline Points: 435 |
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Looking strong
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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2/8/15
Threw lots. Every event but caber. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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) |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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