TRAINING LOG: Justin Blatnik
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Topic: TRAINING LOG: Justin Blatnik
Posted By: JustinBlatnik
Subject: TRAINING LOG: Justin Blatnik
Date Posted: 11/11/13 at 4:41pm
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So...figured I would start up a log here since I keep one in a few other places. Pretty easy to copy and paste to one that is the most relevant to my throwing. Here is the past week's worth of training...pretty sporadic still, about to start some more throwing back in the mix now that I am getting settled into my new job. Finished the 2013 Season off at Stone Mountain and had a great time, hitting 32/65 in my weights going over 30/60 in either for the first time ever. Not going to take so much time off of throwing in my off season as to maintain better than I have in the past. Friday 11/1/13 Arms Trained arms with a coworkers trainer of mine, Thomas, who is a bodybuilder...what better way to work on some volume training. Tricep Rope Pushdowns 5x20 BB Curls 5x10-12 Dips 4x20 DB Hammer Curls 5x10-12 Tricep Rope Ascending Sets 3x30 DB Conc. Curl 4x10-12 Lateral Delt Raises 4x20 So forgot to mention that I benched on Friday before that arm workout...and I am guessing that paired with the dips and not benching for around 2 months is why I was debilitating sore in my chest and shoulders until today. Took the weekend off while at a camping trip too. 11/5/13 Squats - the beginning of working back into things (no belt, oly shoes entire workout, only work sets listed) Squats 240x3 for 8 sets Front Squats (255x5) x2 Pause Squats (220x8) x3 Ab Wheel 3x15 11/6/13 Back Hit some easy Upper Back work today. A little sore between the shoulder blades from squats yesterday. Glad to be getting back in the swing of things, ready for the soreness to subside! Sheaf - about 10-15 tosses in the driveway. Nothing crazy, just making sure it still goes "up" Pullups (64 total reps) Pyramid up to 8 reps wide-neutral grip Back down narrow-neutral grip Barbell Rows messed around, something around 195 for 5x10 1-Arm DB Rows 113x10 per arm 63x10 x2 per arm Fat Gripz BB Curls 5x10-15 Lifted with my good friend Matt Chilton, a guy who just beat testicular cancer at the young age of 21 and this was his first real lifting back since finishing chemo. Awesome attitude on that guy just rubs off on you. He did his own thing getting back in shape for school at the Citadel, but awesome to see him back at it. 11/7/13 Bench, Chest, and Shoulders So trained with my friend Thomas (the bodybuilder - volume is his middle name) and another trainer at work today. Did my bench work, then finished off chest and shoulders. Can barely move my arms right now haha Bench (around competition grip) 210x12 for 3 sets Close Grip Bench 225x6 for 2 sets...this was tough...can definitely tell I haven't benched for a long while Comp. Grip Pauses 1" off chest 185x10 for 3 sets. couldn't finish 3rd set Incline DB Press 45s x10 55s x10 x2 45s x10 x2 Hammer Strength Incline Press - 4x20 something stupid light because I was spent. Pec Deck 4x15 took a short break because I thought I had a client, but he had a family emergency...so went back to finish off some shoulders Lateral Delt Rasies x like a bajillion. Basically countless drop sets. Rear Delts on Pec Deck 3x15 Rear Delt Raises x countless reps 11/8/13 Arms and Calves Trained with my bodybuilding friend, Thomas, again. Dude is brutal. Tricep Kickbacks 5x20 BB Curls 4x10 light, 4x10 heavy Tricep Rope Ascending Sets 4x6 for 4 sets DB Preacher (variable tension)curls Tricep Pushdown/rev. Skullcrush combo 4x20 DB Hammer Curls 4x10 each arm, alt 5 reps per arm Calf Raises 4x20...doom to come 11/9/13 Hike Crowder's Mountain - felt pretty good. a little tough but typical of a hike. 11/10/13 Walking Calf Death SO the combo of never doing calf raises and then doing them + hiking left me close to disabled for today. Could barely walk. Don't know if I have ever experienced this type of muscle pain. 11/11/13 Cardio + Back 25 mins on the elliptical in the morning, helped work out the calves. Still struggling to walk then did pullup pyramid with one of my clients up to 5 reps and back down. Lat Pulldowns 5x15 Chest Supported Row 5x15 T-Bar Row - 4x8 Pullups 4x6 tough Close Grip Lat Pulldowns 4x15 Straight Arm Pulldowns 3x15 Shrug Machine 3x25 |
Replies:
Posted By: Duncan McCallum
Date Posted: 11/11/13 at 5:15pm
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Love it. Welcome to the Board. ------------- The man in the arena. |
Posted By: JustinBlatnik
Date Posted: 11/11/13 at 8:04pm
| Thanks Duncan. Shenanigans are sure to follow. |
Posted By: Duncan McCallum
Date Posted: 11/11/13 at 8:21pm
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PROOOOOOOOOOOOOOOOOOOOOOOOVE IT! ------------- The man in the arena. |
Posted By: JustinBlatnik
Date Posted: 11/11/13 at 9:00pm
http://www.youtube.com/watch?v=-R89Hwl4sb4&list=FL7N6_amBdAxCErmDbJgrUqw&feature=player_detailpage#t=257" rel="nofollow - Here is a previous training video from this past summer or this: http://www.youtube.com/watch?v=LQ0pQfVe_94&list=FL7N6_amBdAxCErmDbJgrUqw" rel="nofollow - http://www.youtube.com/watch?v=LQ0pQfVe_94&list=FL7N6_amBdAxCErmDbJgrUqw just some fun stuff in the past...need to get a new camera YAY CHRISTMAS! |
Duncan McCallum wrote:Posted By: PaulEvans
Date Posted: 11/12/13 at 6:02pm
| Hey man! Looks like you and I are on a similar cubular rotation, nice. Looking forward to competing with you more next season. |
Posted By: JustinBlatnik
Date Posted: 11/13/13 at 6:47pm
You are correct Paul. I've done similar things in the past...always throw my spin on things though. Had some success with my own variation this past summer. Like how it keeps me fresh. Probably going to throw more Olympic lifting ideas in as well. Volume has seemed to be king. Threw in front squats because my regular squats are already "olympic-like" aka deeeep with a narrow to moderate stance. Right now trying to not be as weak as a cat-piss paper towel. Took a lot of lifting time off focusing on throwing practice this fall and I am paying for it. Once everything comes back around I will throw back in the variation. Ready to compete with you again as well good sir. And the free beverages at the last game was quite a treat as well!  |
Posted By: JustinBlatnik
Date Posted: 11/13/13 at 6:48pm
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11/12/13 Lower Conventional Deadlifts (in power belt) 410 for 5 sets of 2 3.5" Block Conv. Deadlifts (added straps) 435 for 2 sets of 3 2" Deficit Deadlifts (in spud belt) 385 for 2 sets of 4 Squats (in oly shoes) 255 for 2 sets of 8 Front Squats 275 for 2 sets of 6 (might be a 6-rep PR) Paused Squats 240 for 2 sets of 10 Pooped after all this. The deficits were probably the toughest. |
Posted By: JustinBlatnik
Date Posted: 11/14/13 at 6:09pm
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11/14/13 "Heavy" Bench and Chest Started this workout in my garage Wednesday but my dad's phone crapped out so he had to leave to get it fixed and I was without a spot. Safety first with bench Comp. Grip Bench 240 for 2 sets of 5 Close Grip Bench 255 for 2 sets of 3 275x1 blew it up Comp Grip Pauses 1" Off Chest 225 for 2 sets of 6 Incline Bench 95x15 115x15 125x15 135x15 Pec Deck 5 sets of 15 Dips 3x12 Strength feels like it is coming back better now. Was down a bit with some of the struggle from last week. Didn't get throwing in today but have a good chunk of afternoon tomorrow to get in multiple events. |
Posted By: JustinBlatnik
Date Posted: 11/15/13 at 5:34pm
11/15/13 Speed Deads/Lower
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Posted By: JustinBlatnik
Date Posted: 11/19/13 at 9:29pm
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Sunday and Tuesday 11/17/13 Upper High Hip Snatch up to 135x1, 145x1, 155x1, 165x1, 175x1 Push Press 185x5 225x3 x2 Klokov Press 85x10, 95x10, 105x10 11/19/13 Squats Squats 295x5 x2 Front Squats 315x2 x2 Pause Squats 275x6 x2 Constant Tension Squats 135x15 x3 Weighted Planks 3x30 sec w/ 45lb plate |
Posted By: JustinBlatnik
Date Posted: 11/22/13 at 11:02pm
Wednesday 11/20/13 Bench
Speedyish Bench Press195 for 8 sets of 3 Close Grip Bench 210 for 2 sets of 6 Wide Grip 1" Pauses off Chest 185 for 3 sets of 8 That was it for the day. Have had a ton going on with work moving to close to full time + clients at home in the evenings, working almost 5am-5pm straight with a few small breaks in there. Really need to get my training schedule settled down. OFF Thursday 11/21/13 Friday 11/22/13 Shoulders and Deads Morning: DB Shoulder Press 50s x12 55s x12 60s x10 65s x6 DB Lateral Raise Drop Sets 3 Sets w/ 25s, 20s, 15s, and 10s. Ouch. Rear Delt Fly Machine til it burned a lot. No idea on sets and reps. Seated Row for a few. Short on time, just did something quick. Took about 40 mins. Night: Deadlift Volume Conventional Deads (straps and spud belt) 365 for 3 sets of 10 (WHAT?! 10s?!?!) 4" Block Pulls 385 for 2 sets of 8 Vomit x1 2" Deficit Pulls 335 for 2 sets of 10 225 for 1 set of 9 - ass cramped on 10th rep. Little more vomit in mouth. Donezo. Hello volume. And hamstrings. And glutes. And erectors. Haven't pushed a lift session to the vomit stage in a loooong time. Kinda fun...not all that much vomit, but the cramping suckkkkked. |
Posted By: JustinBlatnik
Date Posted: 11/28/13 at 5:16pm
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WEEK CATCHUP! Saturday 11/23/13 and Sunday 11/24/13 OFF Monday 11/25/13 Throw and Squat WOB w/ 42lb weight 8/10 over the 13ish foot bar, other 2 had height but out in front. Sheaf 5 bottoms up. 5 full throws...4 over my 20' bar then moved to a tree limb that is around 26' and cleared it easily...but on the way back down, the sheaf got stuck in the "V" of the branches.
Spent 15 mins throwing a 10' piece of PVC pipe at the sheaf to knock it down. Got it. Speed Squats 250 for 8 sets of 3, last 4 sets with Spud Belt. That was it. Ran out of time to finish before heading to my sister's basketball game. Tuesday 11/26/13 Bench 255 for 3 sets of 8 Close Grip Bench 275 for 2 sets of 3 Wide Grip Bench 1" Pauses off Chest 225 for 1x8, then 1x6 Ab Wheel 2x10 on knees 2x5 on feet Wednesday 11/27/13 Upper Accessory DB Overhead - bunch of sets of 15 DB Lateral Delt Raises 3 ascending sets DB Rear Delt Raises 3 dropsets Lat Pulldowns 5x12 Seated HS Row 4x12 Preacher Curls 3x15 Tricep Band Pushdowns x bunch DB Curls x bunch Thursday 11/28/13 Thanksgiving Deadlifts Deadlifts 455 for 3 sets of 2 4" Block Pulls 485 for 2 sets of 2 2" Deficit Pulls 435 for 2 sets of 5 Constant Tension Squats 135 for 5 sets of 10 Hanging Knee Raises 5x10 |
Posted By: Duncan McCallum
Date Posted: 11/28/13 at 5:24pm
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Love it. Stay after it man. Remember, sheaf is violent. ------------- The man in the arena. |
Posted By: JustinBlatnik
Date Posted: 12/02/13 at 7:12pm
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12/2/13 Squats...sort of Squats up to 275x2 add spud belt 315 for 3 sets of 8 Front Squats 225x2 x2 275x2 Shut it down early - did a little traction. Low back pain was starting to creep in - similar to the pain from when I hurt my low back. Stopped before anything nuts happened. just sucks that this came back up with how great everything has been feeling up to this point. time to up the prehab/rehab work and see if I can not regress and at least stay where I am with my strength levels. Everything has been feeling kinda heavy lately, and was fatigues after a long work day today. Gotta stay on top of this. |
Posted By: JustinBlatnik
Date Posted: 12/07/13 at 3:42pm
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12/6/13 Bench Bench Press (comp grip) 275 for 3 sets of 2 Close Grip 290 for 2x2 Wide Grip 1" Pauses off Chest 255 for 2 sets of 5 Hammer Strength Incline 5x15 Pec Deck Flies 5x15 DB Incline Close Grip 3x20 Tricep Rope Pushdown: 3 Ascending sets Solid day. Close Grips felt really strong. Bench is slowly coming back. 12/7/13 Back All this work today was mixed together. Didn't really track sets, reps and weights. Just went for da pahmp! Came out to be a lot in an hour and 15 minutes. 5 sets of straight arm pulldowns ~15 sets of 10-15 of Vertical Pulldowns ~15 sets of 10-15 of Horizontal Rows Calf Raises 5x15 This was A LOT. Trained with a bodybuilder friend. Just rotated back and forth among different Hammer Strength machines, hitting about 5ish sets on each one and moving to the next. Fun times. UPDATE: Overall, my low back is feeling remarkably better compared to after things went crazy Monday night. Definitely not 100% but thinking I might see how some light squats go tomorrow. |
Posted By: JustinBlatnik
Date Posted: 12/09/13 at 10:06pm
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12/9/13 Testing the Low Back So today marks 1 week point since my low back issues flared up again. Been feeling ok, not 100%, but wanted to test the waters. FIRST - Went through an extensive warmup once again. Thinking my slacking in this department since things were going smoothly is what led to the flared up of problems. Squats bar x10 95x10 135x10 185x8 225x5 275x5 300x3 325x2 350x1 375x1 add belt 400x1! Deadlifts 135x5 185x5 225x5 275x5 315x3 365x1 405x1 add belt 455x1 Hanging Leg Raises 3x15 YAY!!! Was able to make it through without anything serious coming up. Getting back to body awareness with core on the movements. Was feeling good after the warmup. Didn't over push it. Going to go at it a little more than this on this coming Saturday with the mock meet we are having in my garage. If I can hit squeeze out an injured and "work in progress" 1300 raw w/ knee wraps total at 220 I will be happy. 400-450 in the squat, low to mid 3's in the bench, maybe around low to mid 5's in the deadlift (just going to have to play everything by ear...or by low back). No crazy numbers to write home about, but will allow me to reign in the competitive spirit battling through this low back flare up and my slow progress back with my lifts after my hiatus during the throwing season. |
Posted By: JustinBlatnik
Date Posted: 12/10/13 at 5:19pm
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12/10/13 Upper
135x10 185x5 225x3 275x2 300x1 315x1 woohoo back at 3 wheels! add slingshot 345x2 CG Incline DB Press 35s x20 45s x20 55s x15 70s x10 Incline DB Flys 3x15 Lateral Delt Raises 2 Ascending Sets 1 Dropset Rear Delt Raises 3 Dropsets Scapula Work x bunch Pretty solid day. Happy with how everything felt! |
Posted By: Duncan McCallum
Date Posted: 12/10/13 at 5:26pm
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Well done on the bench press! ------------- The man in the arena. |
Posted By: JustinBlatnik
Date Posted: 12/10/13 at 9:23pm
Thanks Duncan. Nothing too special in my own eyes. Took a loooong time off from falt benching - basically 6 months - focusing on oly lifts and then getting into the fall throwing season i made the mistake of barely lifting at all and lost a lot of my strength. All lessons learned now. Happy to be getting back into things. |
Posted By: Duncan McCallum
Date Posted: 12/10/13 at 9:33pm
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It's a start. For you.
The overwhelming majority of men/women never get close. ------------- The man in the arena. |
Posted By: JustinBlatnik
Date Posted: 12/16/13 at 5:23pm
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UPDATE FROM LAST WEEK Took it pretty easy through the week. Got in a little throwing practice with the shot put and light weight. Went pretty solid for being the first time back. Then the Mini Meet this weekend... 12/14/13 "Blatnik Barbell" Inaugural Christmas Powerlifting Meet Squat (in oly shoes, wraps, and belt) First Attempt- 405 Easy Lift Second Attempt- 435 Still Solid Third Attempt- 460 might be an alltime PR. Have hit 455 on a few occasions and jumped to 470/475 for a few misses. Super happy with this considering low back flare up previous week. Bench First Attempt- 315 Good. Second Attempt- 335 Heavy. Third Attempt- 350 No Dice. Not back into benching quite long enough to have this back Deadlift First Attempt- 455 Easy. Second Attempt- 505. Good Lift. Hit goal of 1300 on slightly sketchy low back and out of powerlifting conditions for a while. Third Attempt- 545. No Go. Didn't want to risk a heavy grinder. Total: 1300 Had an awesome time with everyone that came to the house for the meet! Everyone that lifted hit some sort of PR! We did the math and out of 48 possible PRs across the 12 lifters (squat, bench, deadlift, and total) we had 33 PRs!!!!! Old training partners, college friends, girlfriends...all of the above. Really good time. and great food afterwards too! 12/16/13 Throwing Had a looong day at work, hardly any food - due to food poisoning...still ok practice WOB (w/ 47lbs) 10 throws - none actually clearing 13'3" bar, but almost all of them mauled the bar Sheaf around 20 total throws. Pretty decent height today. |
Posted By: JustinBlatnik
Date Posted: 12/18/13 at 5:01pm
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12/17/13 Throwing Practice Struggling with energy going into today. Shot Put (12lb) about 12 total throws 38'10" standing w/ reverse 43'10" glide HWFD best throw was 27'10" I think about 10 throws here. really struggled holding onto the weight. Need to recondition my thumb to take the pressure. "Hammer" - chain hammer I have that weighs around 17lbs 8 throws. not my best. going to up the consistency of throwing this for improvement. Not too bad of a day. Practice is practice at least. Need to work on other things - nutrition and sleep - around work schedule to improve performance. |
Posted By: JustinBlatnik
Date Posted: 12/22/13 at 2:07pm
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12/19/13 Trained Biceps. Yes...well with a bodybuilder...that hurt. Threw Hammer, LWFD, and Shot Put. Nothing spectacular. 12/20/13 Olympic Lifts Snatch (in lbs) 135x1 145x1 155x1 165x1 175x1 185x1 195x1 205x1 215x1 Happy with this after not doing snatches for a while. Had a few misses at 205 and 215. Clean and Jerks (in lbs) 185x2 225x1 255x1 275x1 305xmiss x2 Squats - Beltless 205x8 255x5 305x3 |
Posted By: JustinBlatnik
Date Posted: 12/23/13 at 7:57pm
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12/22/13 Upper Blah Strict Overhead Press 95x10 115x10 135x10 145x6 Close Grip Bench Press 135x8 185x8 225x8 Pullups - wide neutral grip 3 sets of 10 Started some other stuff but just wasn't feeling up to it. Call it a deload I guess. 12/23/13 Stepmill 20 mins - I'm out of shape bad. Really need to start back with some athleticism and jackedness. Later On... Snatch Complex (Snatch Grip High Pull + High Hang Snatch + Low Hang Snatch + Full Snatch) 95x1 115x1 135x1 145x1 155x1 165x1 Snatch Grip High Pulls 165x3 185x3 205x3 225x3 245x3 for 3 sets Ab Wheel 3x15 on knees 2x5 standing. first set was sick - super strict. Need the rain to stop so I can throw more  |
Posted By: JustinBlatnik
Date Posted: 12/24/13 at 12:32pm
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12/24/13 Christmas Eve Squats Squats 135x5 225x3 275x1 315x1 belt on 355x1 395x1 425x1 335x5 365x5 135x15 x2 Leg Curl 5x15 increasing weight each set Leg Extension 5x15 increasing weight each set Standing Calf Raise 3x15 Seated Calf Raise 2x15 Ab/Oblique Crunch Machine 3x15 each side. |
Posted By: JustinBlatnik
Date Posted: 12/28/13 at 11:51am
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12/25/13 Christmas Day Throwing Shot Put x some WOB x some Sheaf x Some 12/27/13 Back and Biceps Tons of stuff. Trying to get huge. |
Posted By: JustinBlatnik
Date Posted: 1/02/14 at 6:53pm
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Life's been random...around the work and holidays and this that and the other...So let's see if I can remember everything. Need to quit slacking on updating this dag nabbit! 12/29/13 Upper Deload Pullup Pyramid - up to 10 reps, only back down to 8. Some other stuff 12/30/13 Squats only had about an hour break at work to get this in. WOO HOO!!! Squat up to 315x1 add belt 365x1 add knee wraps 405x1 435x1 455x1 475x1 All-time PR in wraps!!! Lying Leg Curls 7 sets 1/1/2014 New Years Day Throwing Practice HWFD x 10 throws LWFD x 7 throws Sheaf x 20ish throws 1/2/2014 Oly Lifts/Lower Clean and Jerks 225 for 5 singles 245 for 5 singles no misses. pretty happy with the consistency here. Snatch Grip High Pulls from High Hang (that's a mouthful) 185 for 5x5 RDLs - 185 for 3 sets of 6 Pullups - 3x5 Lunges - 135 for 3 sets of 10 per leg Ab Wheel - 3x6 standing Jump Rope x some - I'm getting a little fat. |
Posted By: PaulEvans
Date Posted: 1/04/14 at 2:33pm
| Good squattin' |
Posted By: JustinBlatnik
Date Posted: 1/06/14 at 8:24pm
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Thanks Paul. Ready for more of it! 1/3/14 Upper Bench Press work sets 315 for 5 singles HS Incline 4x15 Dips 4x15bw CSR 4x10 Cable Curls 2x100 Cable Tri Kickbacks 5x20 Cardio - Airdyne Bike Intervals 30 sec fast, 30 sec slow...5 total intervals Feeling of death. 1/6/14 Stuff Snatch off Blocks 135x3 155x3 175x2 185 for 3 singles Clean Pulls up to 305 for 3x3 Klokov Press 4x10 |
Posted By: JustinBlatnik
Date Posted: 1/08/14 at 6:15pm
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Took 1/7/14 off. Just exhausted working full days and not much sleep.
Really need to practice going to bed earlier (didn't help that I stayed
up watching the National Championship football game Monday night which
led to only 3.5 hrs of sleep) 1/8/14 Back (Lats) w/ Bodybuilder Friend Thomas Wide Grip Pulldowns x bunch HS Horizontal Row x bunch Chest Supported Row x bunch Close Grip Pulldowns x bunch Rope Straight Arm Pulldowns x bunch 50 Pullups - managed 16 bodyweight in 4 sets and had to move to assisted machine to finish out. Totally smoked. The "x bunch" is really because we don't go off of a specific set and rep scheme. With Thomas it's all about Da Pahmp! Really its a bunch of sets of 10-15 with working up in weight and the 10s being pretty dang heavy. |
Posted By: JustinBlatnik
Date Posted: 1/10/14 at 3:40pm
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1/10/14 Lower Squats warm up to 315x1 beltless go take care of clients measurements...ugh warm back up to 365x1 beltless- felt pretty good here belt on 405x1 didn't feel as good haha add wraps 405 for 4 singles Leg Press 5x15 3 pps light, narrow stance. Leg Extension 4x20 then dropset Leg Curl 5x15 Lunges 2x50 steps bodyweight F'n rain is killing throwing practice for Central Florida. Just going to have to show up on game day and hope for the best! Hopefully can get in some drills next week. |
Posted By: JustinBlatnik
Date Posted: 1/15/14 at 7:07pm
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Past Week or So... Haven't done all too much. Schedule has been hectic and weather has been crappy for throwing practice. Hoping to just be able to turn it on on gameday this coming Sunday at the Central Florida Highland Games. Excited to be getting in a games in the "offseason". Not expecting anything earth-shattering due to lack of practice but maybe if we throw 16lb sheaf I'll have a go at that illusive 30' mark. 1/14 Throw Practice LFWD Line dill in the driveway for about 10x Sheaf x some. Was feeling pretty dang good. Caber x 2 walks. On second one, slipped on my pull and tried to kill myself. Whew. 1/15 Light Lift and Sheaf Sheaf for some throws in the driveway. Box jumps x some High Block Snatches 135x3 155x3 175x1 185x1 195x1 shut it down. just being smart. time to rest up for the weekend. |
Posted By: JustinBlatnik
Date Posted: 1/24/14 at 5:43pm
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Central Florida Scottish Games Had an amazing trip that went extremely well, hassle free, and was still a relaxing time. Going to add in a little extra here other than just my throws to recap the entire experience because it was so great! Don't want to read all the garbage, scroll down to the throws and deal with it haha "Slept in" Saturday morning and got up and started the drive at 6am and was able to take our time (our being that my girlfriend Brittany was so awesome that she made the trip with me and took off work on Monday for it). Part of the awesomeness of this trip was that I made it super affordable for myself in a tough financial time for myself. we stopped for breakfast at Chick-Fil-A (I had a $15 gift card!) and Walmart (also had a $10 gift card here) for some snacks, drinks, and stuff for lunches. Also I decided to cash in all of my saved change at coinstar to help pay for gas for the trip, and got back $72, enough to cover 2/3 of my gas costs for the trip! Smooth drive other than we were "suckered" into stopping at an "elaborate" fruit stand for "$1 a bag of fruit" thinking I could get a bunch of good oranges for $1, sadly it was 2 (oranges that is). Got suckered in by the neon advertising. Never again haha. So made it down and passed by the hotel to go spend some time at Downtown Disney, because you can't make a vacation trip to Orlando without a little Disney! Met up with some of the guys of some pretty good BBQ for dinner and a drink at their hotel. Got to meet a lot of the top amateurs and get a first hand replay of the North/South games that were held that Saturday. Definitely an experience I hope to make one day! Onto Saturday... Woke up to a pretty decent hotel breakfast after a little bit more-than-normal amount of sleep for me and then made it to the games a little early. Speaking of hotel, I found a pretty decent rate for 2 nights a a hotel across the street of the games' hotel, and having planned on the games for a while, I had saved $10 here and there and had actually saved up more than my hotel when it came time to pay for it! Success! Since it was the day of the East/West women's games, the A's would throw out of traditional order to allow them to, so we started with Hammer and then followed the regular traditional order. So games recaps: Heavy (22lb.) Hammer - 75' and change for a PR on my 3rd throw. My first throw felt the best and I completely surprised myself on this event since it is my worst event and I have practiced it the least. Good for 3rd in the event. Open Stone - 36'11" This stone was a rectangle and I struggled to find a good grip on it. Felt good about this since my stone and glide technique has felt inconsistent as of late. Good for 4th in the event (only event I did not place in). HWFD (56lb) - 29'10.5" or something close to that. This had felt pretty good lately and it showed, being super close to my goal of 30' for the games. Still have only gone over 30' once in my life in this event. Good for 3rd in the event. LFWD (28lb) - 59'11" Same as the Heavy weight here except with 60'. Felt off in both of my weights for distance a little bit and know I have room for improvement. More consistent practice needed. Good for 2nd in the event. Caber - 75 degrees. This caber was pretty beastly. No turns by the entire group. pretty long with no taper either. I think that with another 3 attempts I might have been able to turn it. Good for 3rd in the event (behind an 89 degrees and a (2) 75-degrees. 16lb Sheaf - 30ft! BOOYAH!!!!!! PR!!! Finally officially went over the 30' mark in the sheaf. Been wanting that for about 6-8 months now! Won the event this that throw (3rd attempt) and then took 3 attempts at 31ft with my first throw easily clearing 31' but not going back over the bar. So fun with the adrenalin rush! Good to win the event. Weight for Height (56lb) - 12ft. Well...this was what I would consider my worst performance of the day. 12' with 1 miss put me in a tie for 3rd. Threw straight up with my first and third throws and on my second throw I hit the ground and dropped the weight before asking to reset. Took a 4th throw real quick for "my sanity" and real quickly and easily cleared the 13ft mark Womp Womp. Hey - Confident that I can do it! Good for a 3rd place tie. Overall - 2nd place pretty solidly. My best ever finish as an A competitor. Afterwards, went back and went out to a steakhouse for dinner with some of the guys again. Shared in laughs and good food and company as always. The drive back was uneventful and went smoothly. Ended up spending $120 that I hadn't already saved - which in my opinion is freakin sweet for a games trip from Charlotte to Orlando. Can't wait to throw again! Each and every time I compete it brings me back for more of the fun environment, trying to best myself, and always great time around wonderful people sharing laughs all the time. I would first like to thank my wonderful girlfriend Brittany for accompanying me for the entire trip. The company for the car rides and the best cheering section at the games all day long, even battling the chilly Florida weather. I would also like to thank the Judges KC Cummings and Scott Medlin for allowing me to throw! And the guys who had made the trip as well - YOLO! hahaha |
Posted By: JustinBlatnik
Date Posted: 1/24/14 at 5:43pm
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Time to get it together... OK so...time to stop being fat, lazy, and unmotivated and really get back in the swing of things. Time to get rid of the excuses and start putting back in the effort. I haven't done much lately in terms of training the past 2 weeks around the Central Florida games, and even had slacked leading up to the Central Florida games. So...I am working on a plan this weekend for my training leading up to the start of the spring throwing season that begins April 5th in Columbia! Then going to have a template together for the "in-season" spring throwing season so that I can adapt my training on-the-go heading right into a lot of throwing. Not trying to drop off my lifting as much as I did last year. Also, in terms of diet...I am planning on trying "gluten free" for the month of February. I have read more and more on it and going to see how I feel overall in doing so. Spending the weekend to plan my entire month of February's diet out for ease of cooking and grocery shopping and getting myself into a schedule as I really need it around work and life to stay on track. Once it's in place, I am usually good to go. |
Posted By: JustinBlatnik
Date Posted: 1/26/14 at 9:34pm
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Weekend Training - Getting Back After It Snatch 135x2 155x1 175x1 185x1 195x1 shaky 205x1 215x1 225x miss x4 220x miss Clean and Jerk 205x1 235x1 255x1 sloppy 275x1 little better, sloppy recover after the jerk 295x miss jerk Pullups bw x 15 bw x 12 bw x 15 broken into a bunch of sets. just spent. Went into today pretty unmotivated and the misses in the snatch were frustrating. Clean and Jerks were equally as frustrating, but in hindsight I haven't had the volume up in either of them so I need to be satisfied with where I am at right now. Need to keep up the consistency. 1/26/14 Upper Press Session - Somewhat easy Bench - w/ 70lbs chain 135 + chain x5 155 + chain x5 175 + chain x5 195 + chain x5 215 + chain x5 Band Pullaparts 5x15 w/ monster mini onyx band Strict Overhead Press 95x10 115x10 135x10 waaay too hard for what it should be. Definitely need to get the overhead press strength back and consistent. 115x10 Bentover Rows 140x15 x4 just easy to throw this much on the bar EZ Bar Curls 3 sets Band Pushdowns 3 sets Ab Wheel x goof off Lifted with my girlfriend the past 2 weekend days and she did amazing. Was more motivated today and didn't try to over-push anything. Bench felt good, decently fast but nothing too too heavy. The last set was a little slower than I would have liked. Still working on putting together a solid training plan. Know I now have 10 weeks before my next highland games April 5th. |
Posted By: JustinBlatnik
Date Posted: 1/27/14 at 7:19pm
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1/27/14 Snatch and Squat Been fighting a slight bit of a cold. Scratchy throat and nose is starting to drain more and more by the hour, but not bad. Feeling pretty good today. A little stiff around the shoulders. Still easing into things. Seated Box Jumps 3x5 from seat on 11" box to 27" in box. Trying to land as straight-legged as possible Snatch Complex - Power snatch, high hang snatch, drop snatch 95x2 115x1 135x1 155x1 175x1 Squats 135x5 225x5 275x5 315x5 add belt 365x5 Messed around with a little accessory work to see what some stuff was feeling like... GMs 135x10 Lunges 95x10 per leg Single Leg Squats 95x6 per leg Sheaf "Bottoms Up" Tosses x 10 throws Not 100% during this session today. Need to do better on sleep for sure. Snatches felt a little unsteady on my shoulders, and squats felt harder than they should, but it has been a little bit since I have squatted. Was a little strapped on time and just messed around with the accessory lifts to see how things felt and to gauge on where I may need to focus some work. |
Posted By: JustinBlatnik
Date Posted: 1/29/14 at 10:17pm
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1/29/14 Upper Still fighting this bit of sickness. A bit bogged down going into this session but meds and a good workout helped me feel better afterwards. "Snow day" in Charlotte had people freaking out so I didn't have many clients and got to train early. Bench Press 135x10 185x8 225x5 275x3 325x1 felt great. smoked it. Close Grip (at 65% of my heaviest bench today) 210x10 x2 210x9 Incline DB Bench 40x10, 50x10, 60x10, 70x10 CSR 45x10, 70x10, 90x10, 115x10, 135x10 Incline Tate Press 40x10 x2, 45x10, 50x10, 55x10 Dips bw for 3x15 Standing Calf Raises 3x15 Med Ball Throws about 30 minutes worth of different types of throws with a couple different size med balls Night: Band Pushdowns 4x25 w/ doubled mini band Hanging Leg Raises 3x15 Bench is starting to feel better and better each week. Just need to consistently keep it in my training, even if it's not a focus. Pressing strength should carryover to the stone put! Getting my overhead strength back in line too. All the med ball throws were great and something I am going to try to keep up when the weather is bad and if I have free time at the gym. |
Posted By: JustinBlatnik
Date Posted: 2/02/14 at 11:54pm
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Past 2 Training Sessions Friday 1/31/14 Lower Clean and Jerks work sets 5 singles at 85% and 93% 235 for 5 singles 255 for 5 singles - some of the jerks a little sloppy Clean Pulls - beltless 305 for 3x3 Front Squats 225 for 3x8 Short today. Was a little jammed on time. Decent session, definitely wanted to get more in. 2/2/14 Super Bowl Sunday! Braemar Throws w/ Reverse 5 throws w/ 25lb med ball 5 throws w/ 16lb med ballPush Press 135x5 165x3 185x1 205x1 225x1 245x1 255x1 205x5 x3 (80% of 255) 3-Board Bench w/ 70lbs chain 135+chain x10 155+chain x10 175+chain x10 195+chain x8 215+chain x6 225+chain x4 Pullups 5x8 bw Fat Bar Curls for 3 sets Some band pullaparts and some band pushdowns. Semi-short on time again. Really liking getting back towards my old pressing strength. Continuing my focus back on my overhead and be |
Posted By: JustinBlatnik
Date Posted: 2/03/14 at 7:18pm
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2/3/14 Awesome Snatch/Squat Day Going into today my right hip and low back have been giving me some fits. But managed an awesome day today.Also, today marks the start of my month-long gluten-free diet. Read up on it and have some support to do it so just going to see how I feel and how my health goes. Barbell Squat Jumps 95lbs for 3 sets of 5 Snatches Off Blocks 95x3 135x2 155x1 165x1 175x1 185x1 195x1 knew they were feeling good here 205x miss 205x1 210x 2 misses (barely) 210x1 217x1 PR! Higher than current "full snatch" PR Squats 135x5 225x5 add belt (since back had been bothering me...playing it safe) 275x5 315x3 345x3 385x5 ties best 5RM ever Barbell Hip Thrusts (first 5 with pause, second 5 as explosive as possible) 205x10 305x10 x3 Standing Ab Wheel 3x7 - not super super strict here, add a pad under my knees which slightly touch. still plenty hard. Just an all out awesome training session. Turned out much better than I expected. |
Posted By: JustinBlatnik
Date Posted: 2/09/14 at 8:13pm
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Past Week - Been Busy Wednesday 2/5/13 Upper Speed Bench w/ 1 band (at work odd setup) 145 for 9 sets of 3 Commence shoulder pain...So I messed up my right shoulder somehow Monday doing snatched. Just think it was an over-straining. Bothered me Monday and bad Tuesday but was feeling ok until after bench. Too much too soon. So finished up with a bunch of arms. Preacher Curls Overhead French Press DB Hammer Curls Cable Curl 100 set Tricep Cable Kickbacks Upright Hamstring Curls Calf Raises Just trying to get in a little extra work on my lagging hamstrings. Trying to hit calves once to twice a week to prevent debilitating soreness. Friday 2/7/13 Lower Front Squats 135x5 185x5 225x3 275x1 add belt 295x1 315x1 335x1 355x1 PR 365x1 PR Pause Squats Deeeeep (pause was "1 and 2 and up) 225x3 275x3 315x3 add belt 365x1 PR Barbell Hip Thrusts 135x20 225x10 315x5 405x5 Leg Extension 4x30 holy pump batman! Upright Leg Curl and Machine RDL Superset 3x15 each - almost vommed Awesome Awesome Day today. Saturday 2/8/13 10 40-yd Sprints Sunday 2/9/13 - Still taking it easy on this shoulder. Just trying to hold off maybe another week. Killed me to not throw on this purty day outside today. High Block Cleans 95x3 115x3 135x3 185x1 205x1 225x1 245x1 255x1 265x1 275x1 (matches current "from floor" clean and jerk PR_ 285x1 295x miss Some easy overhead work with just the bar and a little bit of band shoulder and rotator cuff work. Continued to take it pretty easy. Shoulder is fine after just the cleans. Diet Update: Well today marks the end of Week 1 of my gluten free diet. It has been ok so far. Getting some cravings here and there, for things like pizza and other snack foods. To note anything so far at a week in, I can only think to say that I might feel like I am having more energy. Not getting super hungry between meals, but part of that is my increased food intake this week. Trying to get my macros a bit more in check as well while on the gluten free thing. Spent a good chunk of time tonight meal prepping for this upcoming week. Trying to plan it 1 week at a time to keep it a easy going for me. |
Posted By: JustinBlatnik
Date Posted: 2/10/14 at 7:22pm
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2/10/14 Squat I was dragging all day today. Got home from work and tried to nap and couldn't. Ate some food and delayed training as long as possible, trying to get motivated. Once I got going it went well though. Squat 135x5 225x5 275x3 315x3 belt on 365x3 405x5 PR! 405x1 paused PR ("1 and 2 and up" was the pause length) 315x10 Single Leg Squats 95x10 x3 each leg Had 2 phone calls during the training session, and I am still pretty beat up from Friday so decided to cut it a little short. Plan is to get in a little extra hamstring work again Wednesday and then hit some sort of squats again Friday. Crappy weather this week and right shoulder is still a bit "iffy" so going to take it easy throwing and on the upper body stuff. |
Posted By: JustinBlatnik
Date Posted: 2/15/14 at 12:07pm
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2/11/14 Some Cardio stuff Row 1000m in 5 mins Rest Row 500m 1:48 Rest Row 500m 1:43 Never really used a rower before. Don't know what's good, how far, how long etc. I think next time I do it I'll drop my pace and go for 20-30mins 2/12/14 Upperish Trained while training a client today, so my focus wasn't completely in it. Still staying away from my shoulder, which is doing much better but trying to not push it too fast too soon. Lat Pulldowns x bunch of sets of 10 working up Chest Supported Row x bunch of sets of 8 working up Hammer Strength CSR x bunch of sets of 10 working up Some Preacher Curls and Overhead French Press x some 2/12 through 2/13 Lots of sledding/hiking up hills around the Charlotte Snowpocalypse!!! 2/14/13 Lower Depth Jumps for 3x5 no idea on box heights Block Cleans 135x3 185x3 225x2 255x2 x3 Deadlifts (w/ straps) 315x1 365x1 add belt 405x1 455x1 495x1 525x1 woo Didn't get much else in as I cooked dinner for the lady for Valentine's Day. Shoulder is doing much better. Might try some lighter snatches this coming Monday (and yes staying light) so I can try to press something again this coming Wednesday. Cleans felt really fast and good today. Decided to deadlift for the first time in a while and wanted to see how they felt pushing to a heavy single. The 495 felt pretty good so pushed a little more and didn't feel as good. Still happy that I can pull 500 on just about any day. With all the Olympic Lift variations, I think I am going to start mixing back in a little bit of something that resembles deadlifts. All in all a shorter but solid day. Going rock climbing all day Saturday for V-Day as well! Really need to get some throwing in ASAP! |
Posted By: JustinBlatnik
Date Posted: 2/16/14 at 7:22pm
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2/15/14 Rock Climbing Day Date with the Lady Went rock climbing at an indoor climbing facility for a Valentine's Day date. Spent over 4 hours climbing. Had to stop at that point due to grip and forearms failing to continue to work. Had a ton of fun, worked my grip, forearms, and lats hard. Smoked. Tired. Sore. 2/16/14 Upper Work - Testing out the Shoulder My right shoulder (pretty much figured out to be a supraspinatus strain) has been on the upside of feeling better - and didn't bother me at all yesterday rock climbing. So figured I would test it out tonight with some snatches and upper work. Very thorough warmup w/ shoulder prehab type movements too. Snatches - rest of around 1:30 between reps Work Sets: Singles starting at 70kg with 1kg jumps all the way up to 85kg Had a miss at 78kg (just rushed it) and then a few misses at 85kg before getting it. Really noticed fatigue setting in as weights increased. Bar speed felt slower. Snatch Grip Sotts Press 20kg x5 25kg x5 30kg x5 35kg x5 pr never done this exercise before. a lot harder than it looks. Bench Press - nice and easy seeing how the shoulder would feel pinkie on ring grip 45x10 95x1 135x10 185x10 225x10 Standing Band Horizontal Row 4x15 DB Lateral and Front Raises 1x50 w/ 5lb db's each way Really happy with my shoulder tonight. Going to keep it easy working back into things. Need to get to throwing more this week weather permitting. |
Posted By: JustinBlatnik
Date Posted: 2/17/14 at 8:19pm
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2/17/14 Squat Day Squats up to 335x3 390x1 beltless PR add belt 425x3 PR! 335x10 Upright 1-Leg Leg Curl 35x10, 45x10, 55x10 Ab Wheel 3x5 standing - could definitely tell it has been a while for these Leg Extension 3x30 w/ 10 sec isometric at the end(10 each toes out, toes in, toes straight) 125, 140, 155lbs Lunges 1x25 per leg with bodyweight Whew! What a session. Felt "great"...really was a tough session but love them. Putting in the tough work with the lower body sessions is going to pay off. |
Posted By: JustinBlatnik
Date Posted: 2/20/14 at 8:14pm
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2/20/14 Upper Running on literally no sleep, practically no food, and after a 12-hour day of training clients, I don't know how I pulled this session out. Lots of shoulder mobility and prehab movements for warmup. Right shoulder (strained supraspinatus) has gotten better and really not bothering me anymore. Broad Jumps set of 5 3 Rounds: 6 Pullups 15 Standing Band Rows Bench Press bar x 20 95x12 135x10 185x10 225x5 275x3 315x1 340x1 current PR add slingshot 365x1 - haven't held this much in my hands in a long time now Snatch Grip Sotts Press 20kg x5 x2 29kg x5 39kg x5 47kg x5 PR 53kg x3 PR Lateral Delt Raises 1x50 w/ 5lb db's |
Posted By: JustinBlatnik
Date Posted: 2/22/14 at 7:04pm
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2/21/14 Arms Trained arms with my friend Thomas (the bodybuilder from work haha) again...ouch. BB Curls superset with DB Hammer Curls x multiple sets of 10 BB Preachers superset with DB Curls x multiple sets of 10 Tricep Rope Pushdowns x bajillion Dips 3x20 Rope Bicep Cable Curls x bajillion Arm cramps later in the day. Got a ton of volume in in an hour and 15 mins |
Posted By: JustinBlatnik
Date Posted: 2/22/14 at 7:20pm
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2/22/14 Olympic Lift Max Out
Snatch (in lbs) worked up to 195 204 miss 204 215 224 (102 kg) current PR 228 miss x3 Clean and Jerk (in lbs) worked up to 204 244 264 285 (129.5kg) pr 303 (137.5kg) current PR 317 (144kg) x miss - would have been all-time PR So finished 102/137.5 for a 239.5kg total, which is only 8.5kg off my best ever Olympic lifting total, which came at a time this past fall when I was hitting Olympic lifts 5 days a week and now only hitting snatches 1x per week and C&J 1x per week. So happy with today, especially first day really pushing both after my taking time down for my shoulder to recover. |
Posted By: JustinBlatnik
Date Posted: 2/24/14 at 6:27pm
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2/24/14 Squat day Squat up to 315x3 belt on 365x1 405x1 445 x miss 225x2 315x1 365x1 385x1 405x1 425x1 435 x miss 365x5 385x3 405x1 Walk close to 3 miles while on the phone. Had a tough day today. Mentally not all with it, not enough sleep, not enough food. |
Posted By: JustinBlatnik
Date Posted: 2/26/14 at 6:23pm
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2/26/14 Oly Lifts and Throws High Hang Snatch (in kg) 60kg x2 70kg x2 80kg x2 85x miss 85 90 93 (204.6lbs) 97 miss 97kg (213.4lbs) - might be a PR High Hang Clean + Jerk (in kg) 85kg x2 93 101 111 120 125 (275lbs) sloppy 130x miss Caber - 6 picks, walks, and pulls. Reeeally smooth. WOB (48lbs) - about 12 throws. Knocking the rust off. About 75% of the throws were good. Threw at 12' bar and 13-13'6" bar (not 100% sure) most cleared 12 easy. Sheaf - maybe 12ish throws. Reeeeally smooth again. Some really solid pulls at the end too, prob in the 26-28 ft. range. Had a really good day today. The oly lifts were hangs at my friend Justin Lovingood's suggestion. Didn't over-push it, my right shoulder was feeling a little unstable during clean and jerk. Throws went really well with no practice since the Central Florida games. Promising season ahead. Can't wait for the weather to cooperate a bit more for more throws practice! |
Posted By: JustinBlatnik
Date Posted: 3/01/14 at 7:00pm
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3/1/14 Oly Lifts and Throws Oly Lift Max Out Session Snatch 92kg 97kg 103kg current PR 106kg (233lbs) ALLTIME PR 108 x 3 close misses Clean and Jerk 102kg 111kg 120kg 130kg 138kg current PR 145kg x 2 misses Totaled 244kg (106/138) Very Narrow Stance Squats (beltless) 70kg x3 120kg x3 150kg x3 Throws Session 1-Turn LWFD 10 throws, average of 46ft, best of 50ft 2-Turn LWFD 10 throws, average of 51ft, best of 54ft 12lb shot put with reverse 5 throws, average of 38ft, best of 39.5ft 12lb shot with glide 5 throws, average of 42ft, best of 43ft Sheaf about 10 throws, super consistent, few right around 30ft Great training day. Got bored and got in some unplanned throwing. Happy with how the oly lifts went. Happy with my my first LWFD practice. I think my best ever with my weight is 58 which translated to 65 in comp, so happy with not much drop off. Stone (shot) needs more work and consistency - could feel my elbow giving me some problems after the oly lifts. Sheaf is the most consistent right now and loving how it feels. |
Posted By: PaulEvans
Date Posted: 3/02/14 at 7:45am
| Strong lifts buddy! |
Posted By: JustinBlatnik
Date Posted: 3/02/14 at 7:13pm
Thanks Paul. Can't wait for Tartan Fest! |
Posted By: JustinBlatnik
Date Posted: 3/02/14 at 7:40pm
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3/2/14 Highland Games Throwing Practice Standing 12lb Shot w/ Reverse 5 throws, average of 37'9", best of 39'1" 12lb Shot Glides 10 throws, average of 42'3", best of 44'10" 48lb HWFD 10 throws, average of 27'8", best of 30'3" 23lb LWFD 10 throws, average of 62', best of 65'10" Caber 6 picks. A little more unstable than last practice. Sheaf around 10 throws. A bit more inconsistent than last practice. But was focusing on pulling hard. WOB 3/5 over at 12' 1/5 over at 13' 0/3 at 14' Hammer Winds Don't know how many I did or for how many winds. Was going to go to the fields to throw but had to go pick up a washing machine with my dad. Enjoyed the wonderful weather in Charlotte today and threw for around 3 hours. Still need more work. I liked using the lighter weights in the weights for distance. Think I am going to stay there to have a better idea of where my throws actually are at. My weight seems to "fly" shorter than games' weights. Still had a decent session today despite being pretty sore/fatigued from yesterdays Oly lifts and throws. |
Posted By: JustinBlatnik
Date Posted: 3/03/14 at 7:58pm
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3/3/14 Squats and Deads Speed Squats 275lbs bar weight + 70lbs of chain 10 sets of 3, 1 min rest between sets "Speed" Deadlifts (all with 70lbs chain) 135x3 225x3 275x2 315x3 365x3 405x3 455x3 Ab Wheel 3x15 Kneeling Some other random accessory work. So wasn't feeling so hot all day and a little sore from all the weekend training going into this session. Shifting to more "speed" type work for the next month to transition into the throwing season.Still going to try and keep accessory (and volume somewhat) up for this month then drop it down as the "spring throwing season" kicks in. Deadlifts felt pretty good so kept pushing them - much better than expected going into today's session. |
Posted By: JustinBlatnik
Date Posted: 3/03/14 at 8:27pm
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DIET UPDATE! So I just completed an entire month of a gluten-free diet and wanted to give my thoughts and a bit of an update. I read the book "Wheat Belly" and would highly suggest it to anyone interested in gaining an insight into their health and for a better understanding on why people choose to avoid gluten in their diets even if they are not intolerant to it (Celiac's disease). So...'the results'...nothing excitingly stands out. However, I was in a fairly healthy state going into this and it wasn't all too far off from my normal diet. I have noticed some positive body composition changes within the past month - nothing crazy - but could also just be from being more conscious of my diet. I would say that my personal biggest benefit (yet not measurable) is a general overall better day-to-day feeling. I feel like as of late I have had more energy and my body has just felt better throughout the workdays, even with my struggle to get adequate sleep. It could also be helping my gym performance as I have been lifting better in the gym as of late, but very tough to draw direct correlations there. So the positives for this diet for me: 1) It make me plan my meals more as to make sure to avoid gluten. This also helps with my general daily macronutrient intake levels as well as I have tended to be more conscious, but really I haven't counted much of anything (just have an idea). 2) The general feeling of feeling better from eating healthier 3) Avoiding packaged foods in order to avoid gluten. 4) Being more conscious of where, when, and what I am eating when going out and grocery shopping 5) Not eating out as much = saving some $ 6) Still being able to find ways to indulge that are gluten-free The negatives to this diet for me are: 1) Dang it's kinda tough. haha 2) Really one of my biggest struggles was just being around gluten-containing foods, mainly around my house. With being my only family member doing such diet, there is still plenty of "bad" food around to tempt me. 3) Having to be more "picky" when trying to go out to eat. That has been a tough route. 4) It can be annoying picking through everything you are shopping for to see if it contains gluten. This is a BIG one. 5) Breaking the old habit I have had of eating whatever I want whenever I want (which can be a positive I guess) 6) Beer. No shame in saying it. But the brand 'Omission' has a really good lager that I would have never known was gluten-free if you hadn't told me. 7) Not being able to have my classic "comfort" foods that are the 'go-to' or 'always in the mood for' type of foods. Pizza has been a tough one. Need to make my own to get my fix, so far Brixx and Mellow Muchroom haven't quite cut it with their gluten-free pizzas in terms of cost efficiency. SO in lieu of all this, what am I going to do going forwards??? Well, for the most part I am going to stay gluten-free. I wish I would have had blood work done pre- and post- this diet to see if there were any noticeable differences there. Also, 1 month really isn't THAT long of a diet, so hopefully a longer time frame will show more significant results. Basically going to stay away from gluten in most aspects but not going to fret as much when eating out with friends or special occasions, etc. And def want to get back to having a craft brew here and there. I did just eat a piece of my dad's birthday cake halfway through writing this, so I am interested in seeing if I run into any stomach issues with the re-introduction of gluten in my system. If anyone has any questions or want more information about this, please don't hesitate to ask me. Once again I recommend you looking into it a little bit, and if not gluten-free, try to continue to remain more conscious of what you are putting into your body. When you really take a step back and look at it, it can be pretty crazy! |
Posted By: JustinBlatnik
Date Posted: 3/05/14 at 7:52pm
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3/5/14 Attempt at Upper Push Press 135x5 185x3 205x3 225x3 245x2 BTN Power Jerks 135x5 155x5 175x5 That was it. I was just too tired and unmotivated to do anymore today. Didn't get very much sleep last night and worked from 5am - 6:30pm today almost straight. Have an hour and a half break in the morning at work that I am going to get in some more upper work then try to throw tomorrow afternoon. |
Posted By: JustinBlatnik
Date Posted: 3/07/14 at 8:20pm
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3/6/14 Chest DB Flat Bench sets of 10 working up to 90x10 110x6, 110x5 65x15 Hammer Strength Incline 5x15 Pec Fly Machine with Max Pushups 4 sets Lateral Delt Raises and Band Pullaparts x some Got this in on a break in my morning at work. Nothing too spectacular. Just getting in some more work after last night's poor session. 3/7/14 Arms and Calves Warmup Barbell Curls 5 sets Incline Skull Crush 5 sets Close Grip Bench 4x15 Lat Pulldown Curls 3x20 Seated DB Curls 3x10 per arm Tricep Cable Giant Set 2x100 DB Hammer Curls 3 sets Calf Raise Superset 5x10 seated, 5x10 standing Trained Hard today with Thomas. This Bodybuilding style is tough but a great stimulus to the body that is something I normally don't do. Great to have a different experience. My mind just doesn't quite pick and pair exercises like his does. |
Posted By: JustinBlatnik
Date Posted: 3/09/14 at 7:09pm
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Saturday Got out and threw in Hickory with Travis Gardner, Jeff Crouch, and Eric Frasure. It was a bit muddy so stones and weights weren't great, but hammer went awesome. Best it has ever gone. Hoping for some big PRs soon! New technique on WOB felt great - more fine tuning to come. Sheaf went very consistent and good as of late, until I broke a tine off my fork on one of the throws. Well...at least I was with the guy who made it (Travis) so he is taking it to fix. No sheaf in the mean time. Sunday Threw a little bit, but was pretty beat up. 12lb shot went pretty good. HWFD wasn't the best ever but was definitely feeling beat up there. Then 23lb LWFD went very well. My thumb needs some rest haha |
Posted By: JustinBlatnik
Date Posted: 3/10/14 at 6:51pm
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3/10/14 Lower Session Depth Jumps 3x5 "Speed"Squats w/ 70lbs chain up to 225+chain x3 275+chain x1 295+chain x3 x3 felt kind of heavy and not too speedy. Could just be taxed from throwing past 2 days. 275+chain x2 w/ onyx mini added decided i was too heavy for speed. dropped bar weight, started toying with some bands 225+chain+2 bands x2 x2 225+chain+3 bands x2 x2 225+chain+4 bands x1 x2 ended up with a mini, monster mini, onyx mini, and onyx monster mini (onyx bands from elitefts.com). Had the bands set up interesting too...had them double wrapped around the bottom rack support for a little more tension with how I had it setup. Next time going to just start with more band. Snatch Grip High Pulls 255x3 x5 from a 1.5" deficit. Hellooooo Hamstrings Accessory: Pullups 3x8 Band Pull Throughs 3x10 average band Abs x little bit Hammer Winds x few - Abs were smoked from hammer on Saturday and the throwing yesterday. Wanted to get some WOB practice in but had a new potential client (Now NEW client! Woo!) show up early. Pretty solid day. Really nice to train in the garage with the weather today. |
Posted By: JustinBlatnik
Date Posted: 3/13/14 at 8:14pm
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3/12/14 Deads w/ 100lbs added band tension at top (short light bands) 225x3 275x3 315x3 365x3 405x1 455x1 225x5 x3 45-Degree Back Raises 40lbs x10 60lbs x8 80lbs x8 100lbs x6 Upright Leg Curl 6x8 per leg adding wt each set Standing Ab Wheel 3x6 Farmers Carries 150lb db's x 2 trips, first double the second Bench Press 225x5 275x5 315x3 135x25 Decent day. Went pretty quick through this and it was good to get in some things I have done in a while. 3/13/14 Throws - Everything nice and easy with how beat up I am. Not too much strain. Didn't measure any throws today. 12lb shot x ~12 throws in different stances. WOB (48lbs) x ~20 throws WFD for about 5 1-spin and 10 to 15 2-spin. Very easy. |
Posted By: JustinBlatnik
Date Posted: 3/24/14 at 6:02pm
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So missed logging this entire past week. Had a rough week with a lot of
external factors playing into things. Nothing all to exciting to report, took a few throws, no exciting lifting, and pulled out a PR seated box jump to 46". But time to try to get back on
track. Sunday 3/23/14 Oly Lifts and Some Throws High Hang + Low Hang Snatch 165lbs x1 175 x1 185 x1 (80%) High Hang Clean + Low Hang Clean + Jerk 185lbs x1 205 x1 225 x1 245 x1 (80%) Snatch Grip High Pulls off 2" Deficit 255x3 x3 Drop Snatch 95lbs x3 135x3 155x3 185x3 felt real solid 205x1 sloppy Pullups 25 total reps Some Shot Put throws and drills 3/24/14 Week 1 Day 1 New Squat Program Back Squat 340lbs (80%) for 6x2 Front Squat 290 (80%) for 6x2 Bench Press 275 (80%) for 3x2 Snatch Grip Sotts Press 20kg x5 30kg x5 35kg x5 40kg x5 45kg x5 Some rotational abs. Weight for Height Pracitce (48lbs) 10 out of 10 first throws clearing 12'!!! Best WOB practice ever. Some probably clearing 14' Let's just hope this carries over to the games! So going to try out a new squat program that is very high volume. Normally done for just back squat or front squat, but I am going to try both at the same time. Crazy I know but heck if I get strong legs out of it?!?! Just going to need to stay up on recovery. Program is 3 days a week, and I am going to back squat first followed by front squats. Be interesting to see where this leaves me in 6 weeks. Also going to do it for the bench as well but literally cut the number in sets in half. Should work half as good right?! We'll find out. If it works - great. If not...well then I know it doesn't work haha |
Posted By: JustinBlatnik
Date Posted: 3/31/14 at 7:04pm
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Week's Worth of Catch-Up Wednesday 3/26/14 Week 1 Day 2 Squat Program Back Squat 340x3 6 sets Front Squat 290x3 6 sets Semi-Stiff Leg DLs 315x5 3 sets Leg Curl bunch of sets of 10 until almost vomit Leg Extension same as leg curl Lunges 2 sets of down and back the hallway at work - ended up waaaay too much today. was destroyed the next 2 days. Need to be smarter Friday 3/28/14 Week 1 Day 3 Back Squat 340x2 6 sets Front Squat 290x2 6 sets Bench Press 275x2 3 sets Seated Rows 5x10 Close Grip Pulldowns 5x10 GHR Situps 3x10 Sunday 3/30/14 Birthday Throwing and Oly Lifts Stone HWFD LWFD WOB nothing spectacular. to note. took an hour break and was bored so oly lifted... Low Hang Snatch 70kg 75 80 84 88 93 98 no misses. booyah. some of the best snatches I have ever done. all solid. Low Hang Clean + Jerk 84 102 110 120 130 close miss on the jerk Solid lifts today. Original plan was to go for 90/117 but it was feeling good. Monday 3/31/14 Week 2 Day 1 Back Squat 340x4 6 sets Front Squat 290x4 6 sets That was it, had to stop to train a client, but hour later hit the Caber for 8 walks/turns. Fun stuff. This squat program hit a whole new gear today. Gunna be tough. Fronts following the backs was probably not the brightest idea...oh well here goes nothing! |
Posted By: JustinBlatnik
Date Posted: 4/06/14 at 7:51pm
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4/5/13 Tartan Day South Don't know all of my exact scores as of yet, but finished 4th overall in a stacked class. Super excited with that finish. Super tight. What it came down to was making my WOB at 12' on my first attempt (even though I should be able to make 13 consistently). But you have to take what you can! came away with 1 PR in the Heavy Hammer just under 80'. Best event placing that really mattered was 3rd in the open stone (our caber wasn't worth anything to really count). It was also an honor to throw with and see big Travis Gardner hit the amateur World Record 20lb sheaf toss at 34'2"! 4/6/13 Week 2 Day 3 Squats Back Squat 340x5 6 sets Front Squat 390x5 6 sets Wow. Spent. That was tough. Especially the day after a games. |
Posted By: JustinBlatnik
Date Posted: 4/21/14 at 7:58pm
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So I
haven't been updating my own training on here and need to get back to
it. Biggest thing to note was competing in the Loch Norman Highland Games 20lb Sheaf: 28' for a 4' PR and 3rd in the event WOB: 12' really need to get this back on track for consistent 13's 18lb Stone: 36'10.5" 4th HWFD: 26'8" so off on my weights today. terrible for the standards I am trying to hold myself to LWFD: 56'3" 22lb Hammer: 90'2" 3rd 16lb Hammer: 116' 2nd Caber: 3 turns, best of 11:45 4th Finished 4th overall on the day...if I can get my weights and WOB in order!!! Quick update- I re-aggravated my old low back injury squatting on Friday, however I have done really well with recover from that over the weekend. Not as bad as past times either. So slight test today... Double overhand and beltless deadlifts 315x1 335x1 355x1 375x1 395x1 405x1 mid loaded and only added a 10 to one side 415x1 pretty sure this is a lifetime PR - which I'll take it!!!with my back being not 100% Sheaf and 12lb Shot out for some throws...got my brother out messing around with them too. Kid is a freak and did awesome with both never really throwing them all that much. |
Posted By: JustinBlatnik
Date Posted: 5/01/14 at 2:27pm
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Ok so getting back to some sort of normalcy I hope...after battling the low back, bad weather, and sickness...well still trying to beat sickness... Friday 4/25/14 Snatch up to 102kg no misses! woo! 4/30/14 10-Wind Hammer Drills w/ Light Hammer 10 total reps. Can tell I hadn't done any winds in a while. Low back was STIFF! 10 Bottoms-Up Sheaf Drill using driveway lines Felt good here. |
Posted By: JustinBlatnik
Date Posted: 5/01/14 at 6:40pm
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5/1/14 Throws Practice 12lb Shot Put 5 throws 16lb Hammer Throws 6 throws 48lb HWFD who knows how many LWFD not many. thumb was wanting to rip off |
Posted By: JustinBlatnik
Date Posted: 5/04/14 at 9:48pm
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5/4/14 Deadlift Training Tonight Axle Deadlifts on New Axle Bar double overhand 135x5 225x3 275x1 switch grip 315x1 365x1 add belt 405x1 455x1 500x1 Sumo Beltless Double Overhand 225x5 235x5 245x5 255x5 265x5 Weight Over Bar Practice Probably About 30ish Throws Then 5 Spins...guess I'll start trying this a little bit again Training went well today. Still not feeling 100% with my neck/trap and still sick. Excited to add the axle to the training arsenal when and where I can. WOB throws started to feel a little more normal towards the end. Hoping ridiculous amounts of volume on it will help it out! |
Posted By: JustinBlatnik
Date Posted: 5/05/14 at 7:28pm
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5/5/14 Cinco de Mayo Training High Block Snatch Triples (in lbs) 95x3 115x3 135x3 155x3 165x3 175x3 185x3 195x3 Really happy with no misses! Speedy-ish Bench 135+some chains and some bands (no idea how much - felt kinda heavy at the top and not as heavy at the bottom) 5x5 Pull-ups Bw x 5 +20 x5 +50 x5 for 2 sets Bw x 10 20 LWFD Throws Tonight All about 80% effort, really trying to work on footwork and consistency. Need to video them next time! |
Posted By: JustinBlatnik
Date Posted: 5/06/14 at 9:40pm
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5/6/14 Throws Light Hammer 8 throws - until my hammer broke :( feeling a little beat up and it showed in these, but still pretty pleased with consistency...now just for a higher number to be consistent at! 12lb Shot Put 10ish full throws (glides) Felt pretty fatigued here. But once again happy with consistency. 16lb Sheaf 10-15 throws Had a few that I got after. This event is definitely going really well right now. Hopefully I'll get video together tomorrow. Saw some things where I can get work at. Cool thing I noticed too - the sheaf fork (handle) actually bends/flexes with the amount of torque on it. I'll see if I can screenshot it from the video. |
Posted By: JustinBlatnik
Date Posted: 5/07/14 at 7:31pm
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5/7/14 Lifts Clean + Front Squat + 2 Split Jerks 60kg 75kg 90kg 100kg 110kg 115kg 120kg 125kg smoked it! 130kg missed 2nd jerk Squats w/ Bands (no idea the tension) just made sure I felt like I was moving as fast 135x3 155x3 175x3 195x3 215x3 Ab Wheel 3x20 on knees Braemar Throws 5 Throws w/ 25lb med ball 5 Throws w/ 16lb bowling ball 5 Overhead Throws w/ 16lb ball Great day of training today. Goal was to hit 120-125 on the clean complex and super happy with how 125 went so had to attempt 130. Close! Throws tomorrow. |
Posted By: JustinBlatnik
Date Posted: 5/19/14 at 8:28pm
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Not a ton of training as of late. Some throwing practice here and there, but a lot of work throughout the day with random intervals isnt giving me much time at all - or energy. Need to get something worked out. Here was some "fun" last week when attempting a PR snatch - listen to commentary lol http://www.youtube.com/watch?v=-WR80TChUxo&list=UU7N6_amBdAxCErmDbJgrUqw" rel="nofollow - https://www.youtube.com/watch?v=-WR80TChUxo&list=UU7N6_amBdAxCErmDbJgrUqw Ended up not hurt at all. Lucky. Don't know how I came away from that one. Don't knwo what happened, never had that before where arms just collapsed and couldnt take it forwards or backwards. Smoky Mountain Highland Games Braemar - 32' and change lifetime PR (only thrown it like 3x ever) Open Stone - 39' and change, creepin on that 40' mark! HWFD - 29' and change, not too bad, want/need to consistently over 30 though LWFD - 60' and chance. Need this to be creepin up! Light Hammer - 102' just couldnt find the groove with it today Caber - 10:30 prob best event placing on the day. WOB - 13' season PR but more importantly hit the bar at 14' all 3 attempts at it. Really close. Finished 9/15 in a pretty stacked class. Overall could have been a better day but need to get lifting, practice, eating, and sleeping all in line to perform better |
Posted By: JustinBlatnik
Date Posted: 5/26/14 at 6:36pm
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Not much in the area of training. Some throwing practice here and there, but busy with work - which is good I guess. Greenville Gallabrae Highland Games 5/24/14 Open Stone: 38'6.5" could have done better. no pop. HWFD: 29'3" def felt like I had more. LWFD: 62'5" Season Best. More in the tank Heavy Hammer: 78'7" Hammers were off today. Light Hammer: 98'2" off again Braemar (23.5lb): 29'6" 1 throw then scratched. Wasn't feeling it. Caber: 85-degrees. So close to going over. 3rd in this event 16lb Sheaf: 32' PR!!!! Then hit the bar at 34'! GAH SO CLOSE! 3rd in this event SO JACKED about this one! WOB:13' oh so close to 14' again...in due time... Finished 7th overall in a tough Super A group. Had a super fun day throwing with everyone in the group and a fun and relaxed time at a great games! |
Posted By: JustinBlatnik
Date Posted: 5/26/14 at 6:42pm
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5/26/14 Squat and Deadlift Day Start of a new training phase. Starts with volume and tapers to peak for the fall throwing stretch perfectly. Today's session let me know I am fat, weak, and out of shape. Squats 5x10, 15% of 1RM chain weight 1 min rest between sets Axle Deadlift 5x10, 15% of 1RM chain weight rest was as long as needed trying not to die That was it. It was hot in the garage. Need to eat better and get that work capacity back up a bit. Hopefully can hit some accessory tomorrow. |
Posted By: JustinBlatnik
Date Posted: 5/29/14 at 7:11pm
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5/28/14 Upper Training Bench Press 5x10, 20% or 1RM chain weight 1 min rest between sets Band Pullaparts 6x15 Pullups 5x8 DB Rock n Rolls 4x12 Axle Curls 4x10 Band Pushdowns 3x15 |
Posted By: JustinBlatnik
Date Posted: 6/02/14 at 9:17pm
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6/2/14 Lower Squat 3x10, 15% of 1RM chain weight Deadlift 3x10, 15% of 1RM chain weight 1-Leg RDLs 3x10/leg Ab Wheel 3x12 Barbell Jumps 3x5 Some easy 5lb hammer winds Weights felt way heavier and worse than they should. I have gotten way too weak and out of shape. Decent day that I got in fast after a long day at work with more work to follow. Have had some patellar tendonitis issues lately but is was very manageable today. Also was the first day back after a long retreat weekend with my bible study, where both Friday and Saturday nights I got 8 hours of sleep!!! WOOHOO!!! I wish that was every night! Really need to get my nutrition in check - I am really slacking on that end lately. |
Posted By: JustinBlatnik
Date Posted: 11/04/14 at 9:12pm
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I'm Baaaaack! Getting back into the off-season and taking more care with training I figured I would get back to updating my log again. Here is past few days: 11/1/2014 Snatch 40x2, 50x2, 60x2, 70, 80, 90, 95, 100, 105, 110x (x6)Clean and Jerk 70x2, 90x2, 100, 110, 120, 130x, 130, 135, 141x, 146x Strict Axle OHP 75x8, 95x8, 115x8, 135x8, 145x8, (115x5)x3 Lat Sweeps 20# x15x2 Ab Wheel 10, 12, 15 Wasn’t feeling amazing going into the session today, but training with friends always gets more energy going and leads to a good session. Up to 105kg with no misses on the snatch is a PR for me. 11/2/2014 Morning: 30min Treadmill WalkReverse Hypers 50x15 x3 Speed Deads (straps, spud belt, oly bar)160 (352#) for 8 sets of 3 Power Position Snatches 40x5, 50x5, 60x5, 70x5 (ss)Slider Leg Curls 3x15 (ss) Slider Pikes 3x15 Overhead Band Ab Oblique 3x15 (purple light) Band Face Pull-Row 3x15 (purple light) Underhand Standing Band Low Row 2x15 (orange light) Speed Deads felt pretty good. Going to keep the load here and increase volume by number of sets over the next 3 weeks and then re-test. Toying with numbers in the 70% range due to the data collected in my research project during my Masters. 11/3/2014 Workout 1: Trained arms with a client for a quick 30 mins BB Curls – 4 sets of 15Overhead Rope Tri Extensions – 4 sets of 15 Underhand TRX Rows – 3 sets of 15 Band Tri Pushdowns – 3 sets of 15 Workout 2 (only about 1.5 hours later) Bench Press Up to 265x5, 295x3, add slingshot 315x3 Close Grip 3-Board Press135x10, 185x10, 185+50chain x10 Dips - 3 sets of 15 Plyo Pushups - 3 sets of 10 Random stuff while coaching for a bit Sumo Deads Worked up in doubles to 275lbs for a few sets. These felt pretty good considering it’s been a long while since I have done them, especially raw. Going to mix them in here and there to work on some hipness. Long day of training working in with different people. Got to lift with some old friends that were in town, which is always great. Bench sets were all current PRs. Slowly creeping them up each week getting back some general strength. Tons more lifting volume will be thrown in my training, with some possible 2-a-days mixed in. Going to slowly work back to throwing about 1 event per day, going with about 30 mins max of throwing practice. Enjoying the bit of rest my body is getting from cutting down the throwing volume. 11/4/2014 Really was feeling bogged down going into training today. But made an extra cup of coffee and got to it with some different stuff than normal. Overhead Squat (from BTN Snatch Grip Push Press out of the rack) 20kgx3, 40x3, 50x3, 60x3, 70x3, 80x3, 90x3, 95x x2, 95x1, 100x1TRX I & T Raises – 3 sets of 10 each Jump Rope – 3 sets of 100 jumpsDriveway Hill Sprints – 10 sprints Found out that I really suck at Overhead Squats. Never really done them before and wow they are humbling. Boo poor mobility! Threw in some shoulder rehab movements and then a little “cardio” to work on my all my fitness. My driveway sprints aren’t anything too severe but a decent little hill that still makes you really drive. |
Posted By: JustinBlatnik
Date Posted: 11/05/14 at 7:00pm
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11/5/2014 Not super
pumped again to train today…just a super long day at work. But GOT IT DONE! up to 110x3, 130x3, 150x3 add belt for first time in a looong time 170x5, 180x5 PR (or 398lbs) – used (2) 45lb plates in there for you kilo/pound conversion hounds! Box Jumps 27”x5, 31”x5, 36”x5, 40”x5Lunges 3x10 steps per leg with 20lb vest + holding 40# db’sThrew Fat Gripz on db’s on last set for more fun.Ab Wheel – 3 sets of 15 Reverse Hyper – 3 sets of 15 at 50lbsSo turned into an awesome day! The 5RM PR is 30kg more than my beltless 5RM back squat. Don’t know if I have ever hit this kind of weight before. Pumped for the next few weeks squat days. Box jumps are always fun to mix back in. As for the lunges…I re-solidified my hatred for them. Probably in my top 3 for my most hated exercises. When you write your own programming, you tend to leave out the thing you hate, which in turn are probably the things you need the most, and probably the things you suck at the most. Train the weaknesses and make them your strengths! Keeping the reverse hyper light for the mean time to get accustomed to using it. No need to rush it when it at times has seemed to bother my back. As of now (knock on wood) it seems to be working great and helping a lot. |
Posted By: JustinBlatnik
Date Posted: 11/06/14 at 9:44pm
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11/6/2014 Going into another day of training drained. Just a log day that seemed to drag on. Need this to change. Legs are so trashed from yesterday's lower session. Welcome back lunges - I still hate you. Split Jerks from the Rack 50x2, 70x2, 110, 120, 125x, 125, 130, 135, 140 (ties PR but much cleaner), 145 for 2 misses BTN Quick Power Jerks 70kg for 4 sets of 5 Weighted Pullups 4 sets of 5 with 20lb vest |
Posted By: Mike Beech
Date Posted: 11/06/14 at 10:34pm
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nice jerkin! ------------- http://www.txceltics.org" rel="nofollow - Texas Celtic Athletic Association http://www.throwbros.com" rel="nofollow - Throw Bros. - Aaron vs. Mike |
Posted By: JustinBlatnik
Date Posted: 11/09/14 at 6:18pm
Thanks Mike. Definitely looking into building some jerk blocks for more/easier practice in the near future. 11/7/14 Hiked Crowder's Mountain. Total of 5.5 miles with 1000' elevation gain. Great hike. 11/9/14 Quick Lower Speed Deadlifts worked up to 160kg for 10 sets of 3 Weighted Pullups 3 sets of 6 with 20lb vest Got this session in while training my girlfriend, so didn't get a ton done myself. Still solid deadlifts though. |
Posted By: JustinBlatnik
Date Posted: 11/10/14 at 6:31pm
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11/10/14 "Stone" Shot Put Practice 6 Stand No Reverse 32, 33, 33, 34, 35, 34 8 Stand w/ Reverse 36, 37, 37, 37, 35, 36, 36, 37 6 Glide 35, 37, 38, 38, 38, 38 Best on Day: 38'6" Not a bad practice for the first time back at it in a few weeks. Plan is to track the distances of every throw this offseason to look at some different factors/measureables/correllations for myself, such as total volume in each throw, comparisons in different variations (1 vs 2 turn distances or stand versus glide). First lift session: (right after stone throws) Power Position Snatches 45kgx5, 55x5, 65x5, 75x5 High Hang Snatch 75kgx3, 80x3, 85x2, 90x1, 95x, 95x1 2nd Session: (after an hour of training clients) High Hang Power Cleans 40kgx3, 50x3, 60x3, 70x3, 80x3, 90x3, 100x3, 80x3x3 Low Band Row 3x15 light band 1-Arm DB Row w/ Fat Gripz 55lbs x10/arm x3 Band Pallof Press 3x10/side red band Reverse Hyper 3x15 70# onset of pretty wicked low back pump. Solid day today on the weightlifting movements. Upping the weight 20lbs on the reverse hyper was a doozie. |
Posted By: JustinBlatnik
Date Posted: 11/11/14 at 8:43pm
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11/11/14 Heavy Weight Practice 1-Turn: 6 throws Best: 24'1" Average: 23' 1-Turn Linear : 6 throws Best: 24'1" Average: 23'3" 2-Turn: 8 throws Best: 28'5" Average: 27' Haven't done 1-tunrs in forever. Felt like a completely new throw. Left low back pump set in midway through practice. Happy with it though. |
Posted By: JustinBlatnik
Date Posted: 11/12/14 at 7:46pm
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11/12/14 Added to my sheaf/wob tower today, now able to take it up to 30' instead of 20'. So had to throw some sheaf at it! 8 throws at 30', with #8 clearing and a few others in the bar. Woo! Squats 70kg x5, 90x5, 110x3, 130x3, 150x3 belt and ace bandages wraps on 170x3, 180x3, 190 (420lbs) x3 All-time PR Box Jumps 28.5" x5, 32.5”x5, 37.5”x5, 41.5”x5 Ab Wheel 3x15 w/ 20lb vest Uphill Broad Jumps 3x5 w/ 20lb vest Slider Leg Curls 3x15 So pumped with this session today being as I was not feeling it throughout the entire day. PR City! Going for 200kg next week! (And for a Double to win a challenge race with a friend of mine!) |
Posted By: TomLawrence
Date Posted: 11/12/14 at 9:58pm
Outstanding all the way around Justin. ------------- Aim high. Stay hungry. |
Posted By: JustinBlatnik
Date Posted: 11/16/14 at 8:47pm
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11/13/14 Upper Bench 275x6, 315x3 335x1 paused 365x3 in slingshot Seated Military 135x8 x3 Lateral Delts 4-5 sets of 8 Rear Delts 4-5 sets of 12 Dip Machine 4 sets of 10-15 Awesome day. Went to Asheville to train with Travis Gardner/celebrate his bday. Always have some of the best training sessions when we get after it. Completely exceeded where I expected to be on the bench press today. booyah! 11/14/14 Bent Rows Sets of 10 with 10kg jumps from 40kg up 100kg Pullup 1,2,3,...up to 10 Curls x very few. I think 1 set haha Sheaf x bunch My brother came home so said I had to do something to train, even though I was going to take the day pretty much off. In the backyard, I've got sheaf/WOB towers up to 30' now and he wanted to throw, so we started a fire in the fire pit we have out next to the throwing area and threw pretty much until the fire went out. 11/15/14 Snatch High Pull x2 + Snatch + OH Squat 10kg jumps up to 90kg missed sntach at 95kg skipped complex and just snatched 95kg snatch + OHS 100kg Clean Pull + Clean up to 120kg Banded GMs in Rack 3x10 doubled monster minis Lunges 20# vest + 45s Reverse Hyper 3x10 70# Later: WOB 5 throws at 12' 2 throws at 12'6" 3 throws at 13' best make for the day 5 throws at 13'6" Changing some things up and trying new things. Need more reps! Sheaf Highlights: Bottoms up clearing 24' Then first 2 throws at 30' cleared, first standing and second spinning. Solid day with my brother and Justin Lovingood for some lifting. Then some decent throwing after that with my brother as well! Lots of work going in now for the future! 11/15/14 Was feeling worse last night and woke up sick this morning. Wasn't going to do anything but told myself that something would end up better than nothing. Turned into a solid day. Lift: Front Squat Sets of 3 with 10kg jumps up to 140kg 150x1, 160x1 DB Lateral and Rear Delts 2x15 each Stone 5 stand no reverse 5 stand w/ reverse 2 glides - just spent. LWFD 5 1-Turn 5 Linear 1-Turn 7 2-Turn Front Squats went pretty well! Pretty solid triple and then only 6kg off a PR single. Throws were kinda meh. Gassed, sore, tired, sick. Knocking/keeping the rust off. |
Posted By: JustinBlatnik
Date Posted: 11/17/14 at 2:58pm
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11/17/14 Lower Squats (Day 1/18 of 6 week program) went beltless today up to 140x3, 150x1 164kg for 6 sets of 2 Deadlifts (straps and spud belt) 160kg for 12 sets of 3, 1 min rest between sets Been fighting sickness and was tough to breathe, so got in the minimum and got out. Started a new squat program with a friend of mine (Justin Lovingood) to see how it goes for us progressing through it together. 6 weeks of 3x per week. Time to eat, sleep, ice, and recover. Alternates intensity every other day and my down days stay at 80% for 6 sets of 2 so going to try and keep those all beltless. Finished my 3-week wave on my deads so may take it to a near max or max next week to see how it goes. Increased volume for 3 weeks keeping the load at ~70% of my max...going off some data we found in my research study in my masters program. Goal at that percentage is optimal system power, but we didn't do a training study so going to toy with it some. Kept the rest short to get in and out so I can squeeze in a nap before my night clients. More meds and rest. Gotta beat the sick. |
Posted By: C. Smith
Date Posted: 11/17/14 at 3:19pm
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Sounds like the standard Russian Squat Routine. Enjoy. |
Posted By: JustinBlatnik
Date Posted: 11/17/14 at 6:58pm
I don't know it's original origins, but it came from Zygmunt at the OTC. I ran it before and saw great success and actually enjoyed it...to a point...cuz I'm a bit ambitious, and tried to follow it for front squat each day immediately after back squats. Low and behold, with my previous low back issues, it fell apart in week 4. Staying smarter this time! |
Posted By: JustinBlatnik
Date Posted: 11/17/14 at 7:00pm
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11/17/14 Morning Cardio Forgot to add this in: 10 min Row: 2299m 20 min elliptical |
Posted By: C. Smith
Date Posted: 11/18/14 at 8:15am
It's a great program, although I would NEVER run it as written for an athlete in a sport other than weightlifting. But if you saw success and a transition to throwing, then the proof is in the pudding.  |
Posted By: JustinBlatnik
Date Posted: 11/19/14 at 6:11pm
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11/19/2014 Lift 1: (trained back and arms with a client in 45 mins) Lat Pulldowns 15, 12, 10, 8 HS Row 15, 12, 10, 8 1-Arm Cable Row 4x10/arm Overhead Tri Rope Ext 4x15 DB Curl 3x10 Incline Tate Press 4x12 Lift #2 Day 2/18 Squats up to 100x3, 120x3, 140x3, 152x3 beltless 6x3 at 164kg belt Snatch Complex (power position + high hang + low hang_ 40, 50, 60, 70, 75kg low back was smoked. Weighted Planks 25kg for 3 sets of 30sec Super D "Batman" low back traction |
Posted By: JustinBlatnik
Date Posted: 11/20/14 at 7:54pm
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11/20/14 Throws and Quick Upper 16lb Shot 3 stand no reverse 3 stand w/ reverse 5 glide, best around 37'6" I think LWFD Essentially 3 sets of 5 2-turns. Did them pretty rapid then sat for a minute after the 5th throw. Very easy on these today, just trying to drill footwork with a little release. Not enough effort into the throws to even mark them. Axle Push Press 115x5, 135x5, 155x5, 175x5, 195x5, 215x5 (current PR) Slingshot Volume Bench 135x10, 185x10, 225x10, 275x10, 315x8 This was all done in just under an hour. Still fighting being sick and came home and napped fro a while. Feeling pretty dead. Had just over an hour to get this in once I woke up, and glad I did. Told myself something would be better than nothing and I needed to "not suck" if I want to do big things in the coming years I needed to make today count. Press strength is coming back nicely, with the push press being a current rep PR. I'll have to scrounge back and see what my best numbers with my overheads are. |
Posted By: JustinBlatnik
Date Posted: 11/21/14 at 7:45pm
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11/21/14 Cardio and Squats Morning Cardio 5K row in 20:33. Dear Sweet Baby Jesus this sucked. Basically challenged to try and do it under 20min. Close. Died a little on the inside. Squats (Day 3/18 kill me now) 164kg for 6 sets of 2 beltless Shut it down for that today. Planning on throwing and some weightlifting movements tomorrow. |
Posted By: Duncan McCallum
Date Posted: 11/22/14 at 3:33am
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How do you like the slingshot? ------------- The man in the arena. |
Posted By: JustinBlatnik
Date Posted: 11/23/14 at 8:43pm
I really enjoy it for a few reasons: 1) ease of use for overloading the top end of my bench press (compared to boards) when training solo 2) being able to do overload work full-range - just feels better on my joints than boards IMO 3) some stress relief in the shoulders, but doesn't make it go away. 4) pushups! I love it for high volume pushups. different pump/feeling than without it 5) handling more weight period. like the illusion of being stronger haha from the geared benching days! who doesn't want to hold more weight?! I definitely think it has also helped with neural priming for the following session by throwing it on for a top set after my main raw work I would say a very handy tool and worth it. IMO only need one and don't need the rainbow of them. I have the original red one that is a little too big for me and have had it for some time. 11/22/14 Throws Sheaf x bajillion. Mixed things up trying some different things. Terrible WOB pracitice followed. No more comments needed. 11/23/14 cardio: 3 miles, alternating 3.5mph walk for 1/2 mile and 5mph job for 1/2 mile Was supposed to be a rest day but read some things and got motivated to get off the couch. Hitting PRs on an planned rest day let's you know you are doing something right! Power Snatch 40kgx3, 50x3, 60x3, 70x3, 75x3, 80x3, 85x3 (14kg PR) Power Clean + Power Jerk 60kgx3, 70x3, 80x3, 90x3, 100x3, 105x3 (15kg PR) Front Squats 70kgx3, 100x3, 120x3, 140x1, 145x3 (5kg PR) So 3 PRs on an rest day. Yes. That's what up. And I suck at powers so this is very promising. |
Posted By: JustinBlatnik
Date Posted: 11/24/14 at 9:15pm
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11/24/14 Morning Cardio: easy 30 mins on elliptical Squats (Day 4/18) 60kgx3, 80x3, 100x3, 120x3, 140x3, 154x1 164x4 for 6 sets with a belt Deadlifts (straps and spud belt) in pounds: 242, 332, 398, 442, 490, 534 current PR *odd numbers due to mix of kg and lb bumpers Squats were rough today. Right knee tendonitis pretty bothersome today. Getting into the meat of the volume in the program. Gotta tough through it. Finished up the 4th week in my little deadlift programming experiment. Didn't hit a pull with anything over 160kg (352lbs) at 70% of a predicted max of 500 and just increased volume of triples each week (8 sets, 10 sets, 12 sets) and pulled a new max of 534lbs tonight pretty smoothly. Pretty nice not pulling anything all that heavy and then seeing a PR come from it. More experimentation to come! |
Posted By: C. Smith
Date Posted: 11/25/14 at 6:33am
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I'm shocked you're squatting 27 times a week and you have knee tendinitis. And sub-max weights are where it's at. We've preached it on here. Congrats on the new PR!
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Posted By: JustinBlatnik
Date Posted: 11/25/14 at 1:58pm
I am pretty shocked too. It just doesn't seem to add up! And absolutely with the sub max. Actually going through some trial runs with data e found in my research project. Good things so far! |
Posted By: C. Smith
Date Posted: 11/25/14 at 2:30pm
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hahahaha Oh that's right, I forgot your research project on all the data that has already been compiled and proven by the Russians and Eastern Europeans, lol. I suspect you're coming to the exact same conclusions? |