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TRAINING LOG: Justin Blatnik |
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JustinBlatnik 
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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 Posted: 6/26/19 at 7:39am |
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6/21-6/23 Went camping and hiking in the Linville Gorge in the NC Mountains. Amazing trip amidst crazy wind/lighting storms Friday night. Tough hiking, as we ended up at about 10 total miles and 7200' in elevation change over Saturday and Sunday 6/25 Lift Cambered Bar Box Squat w/ asc chain - 5x2 w/ 350 bar weight, 2 sets at 2 chains, 2 sets at 3 chains (right at 0.4m/s), 1 set w/ 4 chains (mid 0.3's m/s) Cambered Bar Suspended GM's w/ front pulling band - 4x8 140-200 in 20lb jumps w/ mini bands pulling - band setup didn't give a ton. And did these GMs with a little more leg "squat" to mimic WOB SSB Split Squats (Hatfield style) -4x8 working up, last set 210 bar weight Belt Squat and Leg Extension - 2x20 w/ BFR Later...Throws... HWFD x like a bajillion. Got in a mood. Tried to throw X distance. Got mad it didn't go that far so kept trying. Ugh.
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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Posted: 7/10/19 at 1:47pm |
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Well...let's play catchup again. Body has been feeling pretty beat up lately, so training has been a little sparse. Still lifting 3ish days per week and throwing 3ish days per week. July 4th Week spent some time down at the fiancé's family's place in Bama, so only training there was wakeboarding and wakesurfing, and eating. 7/8 HWFD x6 LWFD x6 SSB Speed Squat 6x2 w/ light bands (I think around 200lbs bar weight) Sumo Deads - up to 440x3, then 6x1 speed pulls at 265+ short light bands 7/9 Lat Pulldowns 4x10 Shoulder Saver Speed Bench 6x3 w/ 135 and doubled minis Cambered Bar Inverted Rows 4x10 Strict OHP 4x5 40-70kg **Plans are to only throw just a little on Wednesday and deload the rest of the week. Going to try to see how I throw with some serious rest. Ive really never take an entire week down (and not doing that again this week obviously) but have back to back games and will probably fully deload the 2nd week to see how I feel.
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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Posted: 7/22/19 at 10:56pm |
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SOOOOO I got sick. Yep, full blow fever for 5 days straight. So throwing at Grandfather Mtn with a fever only went so well...then it stuck with me and I completely deloaded and still am on antibiotics while writing this for another 3 days...Havent trained any, but here is the throwing:
7/13/19 Grandfather Mtn Highland Games (ps - did I mention I felt like complete shit?) 20lb Sheaf - 24' literally felt like I had zero explosiveness in my body today. WOB - 13' Caber - first stick was joke. 2nd wasnt that bad either, pulled out a W in this event Open Stone - its a bigger one. couldnt keep it tucked to spin HWFD - 33'? Not bad for being sick LWFD - 66' I think? 22lb Hammer - 93'ish? Overall - 4th. would have liked to be more competitive but as an afterthought with how bad I felt I actually didnt throw half bad 7/20/19 Chatham, IL Sweetcorn Festival Braemar - 30'11, terrible. Just couldnt get a push Open Stone - 41'6", jumped the finish on all of them. UGH HWFD - 32'6", just crap here today. warmups felt promising but couldnt put crap together in the box LWFD - 68'7" - same as HWFD 22lb Hammer - 94'10". Couldnt find the mega speed needed. 4th in this event 16lb Hammer - 119'1", 3rd here, snuck this one out there as I was pissed 1st 2 throws werent very good. Caber - 85 degrees, 4th. Just coulnt find a handle on this decent "fake" caber. 20b sheaf - 28' - snuck the 3rd attempt over after some smack talk WOB - 13' on some misses (crap) Overall - 5th, same story as Grandfather the week before. hard to tell if I shouldnt take the time off or if I can chalk up rough performances to fevers and antibiotics. Hopefully we can bring things together in a few weeks. A lot of work to do. 7/22/19 Re-Tooling Day 1 Practice #1 WOB x 6 throws - focus on reach back, no bar HWFD - Something like 32 throws through a bunch of drills. focus was long push in the back Practice #2 LWFD x 18 throws - same focus as HWFD eaarlier No awesome distances today, but hoping that spending some time and a lot of volume for the next month will really push some things in the right direction. Really tired of the slump |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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Posted: 7/24/19 at 2:11pm |
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7/23/19 LOWER Contrast Circuit - 1 round through each time I added bar weight in the squat 1) Cambered Bar High Box Squat w/ 2 chains per side - worked up to 370 bar weight over 0.4m/s 2) 2x 30" Hurdle Hops 3) 2x 95lb Back Squat Jump 4) 2x Band Assisted Jump Kang Squat Variation - bunch of sets, most were sets of 5 Belt Squat - 3x10 Leg Extension 3x10 45-Deg Back Extension - 3x15 holding 50lb sandbag Landmine Rotation - 3x8/side Reverse Hyper 2x20 Sled Drag 10 trips 100lbs Felt great today. Ate all you can eat sushi after
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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Posted: 7/24/19 at 7:40pm |
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7/24/19 WOB x 8 water bottle drill HWFD 15 1-turns 15 2-turns later... LWFD 35 2-turns Trying to Un-FFFFF my weights and trying what seemed to work a few years ago and that is volume. Right now it's not working, and there are an extreme amount of f-bombs and a loathing for the sport and feeling that I am wasting my time practicing. Onto the next day I guess...
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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Posted: 7/29/19 at 1:29pm |
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7/25 Upper Neutral Grip Bench w/ Chains - hit 225x3 w/ 2 chains per side (chains set up to be "heavy") Pullups 3x5 Some other random BS 20lb sheaf x 10 pulls 7/26 7 hours landscaping Snatch EMOM 90kg x 10 mins Power Clean + FSQ + Jerk 110kg x 5 sets
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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Posted: 7/29/19 at 7:33pm |
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WOB HWFD LWFD Threw a shitload of reps today. It didn't go well again. Just praying for a miracle on gameday at this point |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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Posted: 8/05/19 at 8:57am |
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7/30 Lower
Contrast Circuit - 1 round through each time I added bar weight in the squat 1) Cambered Bar High Box Squat w/ 3 chains per side - worked up to 370 bar weight over 0.4m/s 2) 3x 30" Hurdle Hops 3) 2x 115lb Back Squat Jump 4) 3x Band Assisted Jump 4" Block Pulls - up to 495 for 3x3 Hatfield Squats 3x10 300/320/340 7/31 Morning: LWFD 10 1-turns 10 2-turns Afternoon: HWFD 10 stand throws 10 1-turns 10 2-turns Night: 20lb stand throws shot put x5 MSA 16lb shot x10 16lb Hammer Fulls x10 8/1 off? - did landscape in the morning and then had a lot of clients 8/2 - had landscaping in the morning. Im tired HWFD 10 stand throws 10 1-turns 10 2-turns 8/3 10x 20lb shot stands 6x 16lb wheel drill 12x MSA 16lb 14x Light Hammer Fulls 8/4 10 easy sheaf pulls 20lb sheaf (low back/right hip was pissy) Very Light Upper Accessory lift |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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Posted: 8/12/19 at 11:31pm |
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8/5
Contrast Circuit - 1 round through each time I added bar weight in the squat 1) Cambered Bar High Box Squat w/ 4 chains per side - worked up to 370 bar weight over 0.4m/s 2) 3x 33" Hurdle Hops 3) 2x 135lb Back Squat Jump 4) 3x Band Assisted Jump Some other random lower stuff. Can't remember HWFD 12 stand throws 12 1-turns 12 2-turns 8/6 24 MSA Shot throws 10 Stand throws 8/7 HWFD 12 stand throws 12 1-turns 12 2-turns Low Hang Power Snatch - up to 90kg for a double Block Power Cleans (just above knee) - up to 120kg for a double 8/8 Quick Upper Lift Shoulder Saver Bench Press - up to 335x2 and 355x1 Other Randomness MSA shot throw x 24 Stand throw x 12 8/9 Landscaping 8/10 WOB X10 HWFD 5 stand throws 5 cast and push 13 2-turns 8/11 Light Hammer x14, felt great but nothing special distance wise 8/12 Squat - up to 425x1, 475x1 reverse light bands, 325x5 Deads 3x3 at 405lbs WOB x10 HWFD 5 stand throws 5 cast and push 10 1-turns 11 2-turns - things finally clicked a little on this practice |
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JustinBlatnik
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Joined: 11/11/13 Location: Charlotte, NC Status: Offline Points: 760 |
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Posted: 12/03/19 at 11:28am |
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Let's see if I can log consistently once again... 12/2/19 Hip Snatch - 3's up to 3x3 70kg Box Jump Overs 4x3 Yoke Carry 4x 355lbs Ab Wheel 4x5 Front Squat 3x8 107kg - had my mid back spasm at the start of the 2nd set. Something got outta whack. Dammit Speed Deadlifts 125kg+ mini bands 10x1 1 rep every 30sec Leg Extension 3x15 2 sec eccentric GHR 40 reps Step Up to Reverse Lunge 3x8/leg 35s. This was cardio Bent Over Cambered Bar Rows, 4 sec eccentric 95lbs Started a block I've had my powerlifters following cuz I like how it looks and the progress we are seeing. Throwing in a few twists to get rid of super heavy deads and to implement some lighter weightlifting movements as part of the warmup. |
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TheJeff696
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Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 3806 |
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Posted: 12/03/19 at 12:23pm |
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Yay welcome back to the Crowley-Kaste-Lawrence show!
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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TomLawrence
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Hungry Jack of NASGA Joined: 1/11/13 Location: Blairsville, GA Status: Offline Points: 2552 |
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Posted: 12/04/19 at 7:53am |
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We are entertaining ourselves, but at least we're entertaining.
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Aim high. Stay hungry.
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Andy Crowley
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Joined: 6/11/19 Location: Wisconsin Status: Offline Points: 158 |
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Posted: 12/04/19 at 10:44am |
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Avoid my log. It's about to get real sulky and depressing. |
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TheJeff696 wrote: