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TRAINING LOG: Justin Blatnik

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 3/13/14 at 8:14pm
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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 3/24/14 at 6:02pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 3/31/14 at 7:04pm
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!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/06/14 at 7:51pm
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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 4/21/14 at 7:58pm
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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 5/01/14 at 2:27pm
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.

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 5/01/14 at 6:40pm
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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 5/04/14 at 9:48pm
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!
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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!

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/14 at 9:40pm
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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/14 at 7:31pm
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.

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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

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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 5/26/14 at 6:36pm
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!

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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 5/26/14 at 6:42pm
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.
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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


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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.
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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 Walk 

Reverse 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 15
Overhead 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, 100x1
TRX 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.


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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!

Squats (in kg)
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”x5

Lunges

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 50lbs

So 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.

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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
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Mike Beech Quote  Post ReplyReply Direct Link To This Post Posted: 11/06/14 at 10:34pm
nice jerkin!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/09/14 at 6:18pm
Originally posted by Mike Beech Mike Beech wrote:

nice jerkin!


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.
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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.


Edited by JustinBlatnik - 11/11/14 at 5:35am
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/11/14 at 8:43pm
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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/12/14 at 7:46pm
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!)

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 11/12/14 at 9:58pm
Outstanding all the way around Justin.


Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/16/14 at 8:47pm
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.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/17/14 at 2:58pm
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.


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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 11/17/14 at 3:19pm
Sounds like the standard Russian Squat Routine.  Enjoy. 
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Originally posted by C. Smith C. Smith wrote:

Sounds like the standard Russian Squat Routine.  Enjoy. 


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!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 11/17/14 at 7:00pm
11/17/14 Morning Cardio

Forgot to add this in:
10 min Row: 2299m
20 min elliptical
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