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TRAINING LOG: Justin Blatnik |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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 |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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! |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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Mike Beech
Postaholic Joined: 11/07/11 Location: United States Status: Offline Points: 1019 |
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nice jerkin!
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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!) |
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TomLawrence
Postaholic Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2696 |
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Outstanding all the way around Justin.
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Aim high. Stay hungry.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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. |
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C. Smith
Admin Group Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Sounds like the standard Russian Squat Routine. Enjoy.
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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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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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JustinBlatnik
Senior Member Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 790 |
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11/17/14 Morning Cardio
Forgot to add this in: 10 min Row: 2299m 20 min elliptical |
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