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JustinBlatnik
11-02-2012, 01:14 PM
Hey Everyone,

Decided to start posting my log up here since I have been frequenting the site for some time now. Best total is 750/500/600 1850 @ 220, with an Elite Total of 735/475/565 1775 @198. Going to backtrack my log a few days to the start of my new training cycle I put together with Garrett Huffman for a meet this coming March. Just some other random info is that I am a graduate student at Appalachian State University studying Exercise Science, I have done and love Carbohydrate Backloading for a month and really enjoying it, and I train with Derek Wilcox and Matt Smith (198er) here in Boone.

I am currently still "recovering" from a low back injury I suffered in training for the XPC Semi-finals and had to sit out that meet. In doing so and having to back off training a bit, I started CBL to give me something to focus a bit more on that could help my performance and training.

Tuesday 10/23/12 UREC Push Pull

Decided to lift instead of judge in the campus raw push/pull. Weighed in 2 hours prior to lifting at 213.7lbs

Bench
Hadn't paused too much and also hadn't benched with feet on ground in a while. Didn't know what to expect.
Opener: 315lbs - good. Just to do something with feet on the ground
2nd: 340- good. Arched a little more.
3rd: 365 - good. All-time PR paused.

Deadlift
Pulled sumo due to less stress on low back. No idea what to open with so based it off of 420 pulls last week.
Opener: 455 - good. Just to get in.
2nd: 505 - good. Modest Jump. Pretty much summed up win.
3rd: 555 - good. Tough here.

Won best overall with a 920 total and won by scwartz formula by almost 50 point (which I should have being a powerlifter).

Wednesday 10/24/12 Lower

Squat
up to 275 no belt
315x2 belt on
365x1
390x1
314x15
low back pump from hell to follow.

Don't remember if I did much else after that on this day.

Friday 10/26/12 Lifted at the meet site - JL Holdsworth's gym called "The Spot"

Bench 315x4x3
Incline DB 75sx8, 85sx8, 95sx7
Pullups 4 sets of 8
Quick front/lateral delt raises

10/25 - 10/28 in Columbus for XPC Semis
Saturday night got to eat dinner with some great lifters and gained some valuable advice from Clint Smith, Brandon Lilly, and Brian Carrol. Thanks guys!

10/28/12 Lower at EliteFTS Compound!

Conventional Deads
up to 405 beltless double overhand
miss 425 beltless double overhand
add belt and switch grip
455x1x5

Deficit Pulls (standing on 2.5" of mats)
405x5x3

Reverse Hyper 4x15
Fat Bar Lat Pulldowns 4x15

Thanks to Matt Goodwin for helping us out and showing the hospitality to let us come in and train. So much variety of equipment...was a little awe-struck the whole time.

10/29/12 Lower (Heavy Squat Day)

Squats
up to 275 beltless
add belt
315x2
365x1
add knee wraps (Gripper wraps)
405x1
425x2
450x2 PR
remove wraps
225x30 with belt

Band Low Back Traction 2 sets, prob about 8 minutes total
Felt Great!

Standing Cable Abs 100x12, 120x12, 140x12
Lat Pulldowns 150x10, 170x10, 190x10

Leg Raises 3x12 w/ 6lb med ball
Seated Calf Raises 3x15

This was day 1 (Max/Heavy Squat Day) of the "modified cube method" Gert and I talked about in the car ride and are working on putting together. This should run meet into my meet prep cycle starting around January, with some gear work mixed in amongst all the raw work.

10/30/12 Dynamic Upper Day

Bench 205x3x10
Close Grip Bench 225x15,12,10
Seated DB Overhead Press 55sx12,10,10,10
Chest Supported Rows 90x12, 100x12, 110x12, 90x10
Dips w/ Slingshot 1 set of 50
Pushups w/ Slingshot 1 set of 50
DB Curls 30s for 1 set of 20

Day 2 of the new template. Put in some good work!

Wednesday 10/31/11 Deadlift Rep Day
Sumo Deadlifts in power pants
work sets
484x1x5
374x15 w/ straps

Front Squats
155x8x3 beltless in oly shoes

Ab Roller
3x15 bw

Low Back Band Traction

Deads felt tough today. Most likely from multiple days in a row of training. Other than that, just a decent training session. Nothing out of the ordinary.

Thursday 11/1/12 Lat/Upper Back Day
Weighted Pullups
3x6 w/ 25lbs

Wide Neutral Grip Pulldowns
170x12
190x10
210x8
230x8
170x10

T-Bar Row
up to 3 plates for 8, then stopped. Didn't like the t-bar at the gym (hard to balance), just going to stick to bent rows or CSR or make my own t-bar.

DB Rows
100sx10 each arm
120sx15 each arm

Had a water main break so had to change gyms.

Face Pulls 3x15 w/ Light Onyx Band

DB Shrugs 85sx20x3

Straight-Arm Pulldowns
worked up then did drop set

Decent first strict upper back/lat day. Also did a DEXA bodyfat scan tonight after 1 month on Carbohydrate Backloading diet. Up 5lbs bodyweight from last DEXA and bodyfat is DOWN 1.7% from 15.4% to 13.7%!!!

I keep my log on my blog: http://justinblatnikroadtopro.blogspot.com/ with some other things posted up here and there. Also check out the youtubes: http://www.youtube.com/user/AppStateBlatnik?feature=mhee

gopostal42
11-02-2012, 01:33 PM
ermergeeeeeeeeerrrrrrrrrrdddddd you're on the forum. now i can keep up with all your training right afteri watch you do it. ser erkserted!

JustinBlatnik
11-03-2012, 03:37 PM
Yep Derek! Look out!

Saturday 11/3/12 Accessory Day

Bench
up to 315x3
add 3-board
315x2
345x3
355x3
4-board
315x10x2
315x8x2

Lat Pulldowns
3x15 75lbs + light band (these were awesome!)

GHR Situps
3x15, bw, 5lb behind head, 10lb behind head

Incline DB Press
40sx35
55sx20

Rear/Lateral Delt Flys 25sx15x3 (not rear, not lateral but in between)

BB Curls w/ Fat Gripz (1 big drop set alternating with my brother)
95x8, 85x10, 75x12, 65x14, 55x16, 45x20

Awesome training day today. Love days like this when you know you are building and getting stronger!

JustinBlatnik
11-04-2012, 01:41 PM
Sunday 11/4/12 Squat Day (Reps Day)

Squats (75% of wraps max)
work sets (belt only)
365x2x3 close stance
365x2x3 wide stance
275 for ~17/18 (lost count) close stance

RDLs - strict 135x12x3
Lunges 50sx10x3 each leg
Donkey Calf Raises 3x15 w/ 270lb
45-Degree Single-Leg Hypers 3x8 each leg
Leg Raises 4x10 w/ 6lb med ball

Awesome Day today. Leg Pump was ridiculous. These are the type of training sessions that are going to put together a Pro Total!

JustinBlatnik
11-06-2012, 05:09 PM
11/6/12 Bench Day (Max Effort day)

Bench
up to
275x3
315x3
add sling shot
345x1
375x1
405x1 PR by 10lbs...blew it up! definitely good for more, maybe another 20lbs

Attempt to put on Jack Shirt x Semi-Fail.
Thing is super tight in the arms. Got it "on" over the forearms but about 1.5" away from all the way up past the elbow "bone". Going to ask around and see if I should size up or trim this one (don't have the money to trim then need to send back to size up.) tight at very bottom of sleeve but also tight around bicep too.

Bodybuilding-Style Bench
225x10x3 barely touching shirt, wide and high touch too

Dips bw x 25, 20, 20, 15
1-Arm Rear Delt Raises 30x10, 40x10, 50x10
Cable Flys 1 big drop set to pump, changed angles at each small rest
Tricep Pushdowns 1 big drop set to pump
Wide Neutral Grip Seated Rows 130x10, 150x10, 170x10, 190x10
DB Curls pyramid 35s up to 45s and back down, 10 reps each. then 25s for pump rest pause set

Great day today. Felt fresh and blew up 405 like it was nothing. Probably take the same approach the next time a max effort day comes around and then attempt to get in the shirt again. This gives me ~3 weeks to figure out how to get it to fit.

JustinBlatnik
11-07-2012, 07:10 PM
11/7/12 Deadlift Day (Speed Day)

Deadlifts (full gear form/speed pulls)
- in power pants, canvas suit
418+short monster minis (~80lbs added at top? idk) for 10 singles
451+bands x1
473+bands x 1

4" Block Pulls Snatch Grip w/ straps (conventional)
285x20

Front Squat in Oly Shoes
153x5
add belt
197x5
241x5
263x5
285x5

Ab Roller 3x10 w/ 20kg on back
Banded Lat Pulldowns 75lbs+light band 4x15
DB Shrugs 50sx30x2

Good Day getting back in full gear for some form work. Felt pretty fast on all sets too. After eating dinner and getting up from chair I realized I am a lot more toast/fatigued than I thought from today!

JustinBlatnik
11-09-2012, 07:44 AM
11/8/12 Lat Day

Weighted Pullups (wide grip)
35lbsx5x2
drop weight
bwx10x2

Bent Rows
135x8
185x8
225x8x2 low back was not having it after yesterdays pulls

Chest-Supported 1-Arm DB Rows
65sx10, 80sx10x2, 60sx15

Cable Rows (narrow grip) 150x20x3
Face Pulls 110x20x3
Stair Stepper 10 mins

Trying to add some specific work in for the Upper Back. Wasn't as fatigued last week on this day but today wasn't feeling all that great and the training session suffered because of such. Glad it's not a main day!

JustinBlatnik
11-12-2012, 08:02 AM
Friday 11/9/12 Upper Accessory Day

Bench
up to
315x3
add 2-board
335x3
345x3

Incline
185x5
205x5
225x5
245x5 slight touch from spotter on last rep

DB Overhead 40sx20x2
Front/Lateral Delt Raises 25sx15x2
Tricep Rope Pushdown 60x15x2

Had to get this in on my lunch break today so it was real quick. Not the best of training sessions but got put in decent work.

Sunday 11/11/12 Lower (Squat Speed Day)

Squat (first set close stance second wide stance)
245x3x2
295x3x2
add reverse onyx monster mini bands (completely unloaded at top)
325x3x2
365x3x2

Squats in Oly Shoes, close stance
220x15x2

Lunges 95x15x2
GHR bwx10x3
Banded Lat Pulldowns 90x10x3 w/ light band
Planks 2x45sec w/ 20kg on back

Solid day overall. Was a little fatigued going in so glad it was a lighter, speed focus day. Felt a slowed down on the 365 sets compared to the 325 sets but still good and fast. Have to say I am liking the new template, keeping me fresh and motivated for every training session.

JustinBlatnik
11-14-2012, 08:28 PM
11/13/12 Bench Day (Rep Effort)

Bench
225x5 (60%)
255x3 (70%)
275x3 (75%)
295x3 (80%)
315x3 (85%)
335x2 (90%) pretty sure this ties a PR
295x3x5 (80%)

Standing Strict Overhead
135x10
155x8
135x10

Incline DB Press
45sx30
60sx20

Incline Tate Press
35sx15
50sx10 tweaked wrist so stopped

Dip Press on Assisted Pullup Machine
150x15
170x15
190x12

Band Pullaparts 3x15 w/ light band
EZ Bar Curls 3x15

Great Day on the Bench. All reps felt fast, smooth, and strong. Everything around shoulders were smoked after this day. Describing it as this is the work I need to be putting in if I want to get that Pro Total!

JustinBlatnik
11-14-2012, 08:29 PM
11/14/12 Deadlift Day (Max Effort)

6" Block Pulls (sumo in power pants)
belt on
374x2x2 first sumo, second conventional
add power pants, sumo from here
440x1
530x1
580x1
620x1
650xmiss
now raw conventional
440x5x3 w/ straps

Sumo 4" Block Pulls Snatch Grip
314x20 w/ straps

Front Squats in Oly Shoes
175x8x3 beltless, had bad low back pump prior to these

Ab Roller 3x12 w/ 25kg on back
Lat Pulldowns 3x15 w/ 85lbs+light band
DB Shrugs 70sx25x3 w/ straps

Had another good training day this week. I'm pretty sure the 620 is a PR of some sort. Grip was a little off today so had to use straps a little more than desired (and used a bar with barely any knurling for the pulls.

JustinBlatnik
11-16-2012, 10:01 AM
11/15/12 Upper Back Day

Pullups 3x10 bw

Chest Supported Row
90x10, 100x10, 110x10, 135x6x2

T-Bar Row (w/ narrow neutral grip)
up to 115x10, 135x10, 150x10, then 90x20

Upright Rows
45lbsx10, 65x10, 75x10, 85x10, 95x10

Face Pulls 70x15x3 slow and controlled

Straight Arm Pulldown 70x10x3

Chin-ups 5 singles, smoked.

JustinBlatnik
11-17-2012, 05:47 PM
11/16/12 Upper Assistance

Speed Bench
275x5x5 with slingshot - felt super fast and good. kind of fun too!

DB Incline
70sx12
80sx10
85sx10
90sx10

4-board Bench
225+short lights (~100) for 3x10

DB Shoulder Circuit (front raise, side raise, rear raise)
25sx6, 30sx6, 35sx6
SS/ Light Onyx Band Pullaparts 3x12

Average Band Pushdowns 3x12
Low Back Traction in Mono 2 sets

JustinBlatnik
11-18-2012, 01:44 PM
11/18/12 Squat Day (Max Effort)

Squats
305x2x2 first set close stance, second set wide
add belt
335x2x2 close then wide
385x1 wide from here on
425x1
add briefs
425x3
455x3
485x2
515x1
545x1 PR! (pretty sure not quite to depth, video later)
add reverse monster mini onyx bands (full weight at top, no idea how much it takes off in bottom)
575x1
605x1
635x1
add knee wraps (grippers)
675x1
remove wraps
515x5 w/ reverse bands still

1-Leg Squats (rear leg elevated on bench)
25sx8, 30sx8, 35sx8, 40sx8, 45sx8

GHR 3x10 w/ Light Band

Planks 2x45sec w/ 30kgs on back, then 1x30sec w/ 30kgs

Sled Drags (50 yards down, 50 yards back)
160lbs x 3 trips - forwards down, backwards back

First day back in briefs since back injury and got within 25lbs at the top of the weight that I got injured with! never done that much volume or weight in briefs only! Super excited with how this went today. Next max effort day in the cycle is going to follow this same format except I will be using reverse mini onyx bands (a little less assistance) and see how closely I can mimic these numbers! Video to come soon, but depth was probably questionable, but I feel good about it being the first day back in briefs.

JustinBlatnik
11-21-2012, 09:35 PM
11/20/12 Bench Day (Dynamic)

Bench 225x3x10

Incline
185x8
205x8
225x8
185x12

Seated DB Overhead 50sx12x5

Close Grip Bench 135x15x4 (got to talking, too much rest here)

Band Pushdowns 4x25 light band

That was it. A decent workload today and everything felt smooth. Kinda felt like a deload.

11/21/12 Deadlift Day (Rep Effort)

Deads (used straps...really shitty bar and not allowed to use chalk)
up to 315x3x2, first set conv, second set sumo
add 1.5" deficit
405x3 conv
455x3x2 conv
add power pants
455x3x2 sumo still on 1.5" deficit

4" Block Snatch-Grip Pulls
315x20 (wow, hard as hell this week)
begin leg pump (hams)

Leg Press
2 dropsets...second set was heavier and harder (more reps)
add to leg pump (quads)

Lunges (Death)
1/10th of a mile.
Ended up just over 6 sets of 20 steps holding 50lb dumbbells. Leg Pump Death.

Low Box Jumps 3x5 haha comical after leg death

Ab Roller 2x15

Traveled to Winston-Salem today to visit one of my favorite people in the whole world, Chelsea Curry, while she was home from Denver, CO for Thanksgiving break. How awesome is she? Well...she asked if we could train and get food after as my visit...I know right?!?! She's the BEST! So we trained "legs" at a YMCA. Wanted to squat but literally the only squat rack was taken the whole time. She got the idea of the lunges, and she beasted it with 25s (for 8 sets - smaller steps)!!! I wanted to die. Legs were super pumped and dead afterwards. Looking back, I bitched a lot, but it was so fun. And she kicked my ass! Wish she was around more often!

JustinBlatnik
11-25-2012, 09:06 AM
"Thanksgiving Break" and Upper Accessory

So headed up to just outside of Pittsburgh, PA to visit with family for Thanksgiving. Thursday we went to a Thanksgiving buffet at this good Italian restaurant. Before heading to this dinner, I got in a quick little workout consisted of:
Slingshot Pushups
Close-Grip Pullups
Band Pullaparts
Band Pushdowns
Band Curls
Band Shoulder Raises
Everything was a quick pump. Then stuffed my face

Friday we had a huge family thanksgiving dinner with over 20 family members. I once again ate until I felt sick. Highest bodyweight I saw all weekend was 230lbs.

Saturday 11/24/12 Upper Accessory Day

Bench
320x3
3-board
355x2
365x2
4-board
325x8x3

Lat Pulldowns
90lbs+ light band 3x15

GHR Situps 3x12 w/ 10lb plate behind head

Incline DB Press
75sx12x3

Rear/Lateral Delt Raise (in between rear and lateral)
30sx12x3

BB Curls w/ Fat Gripz (1 drop set)
105x8, 95x10, 85x12, 75x14, 65x16, 55x18, 45x20

Typing this up Sunday morning, bodyweight upon waking was 225lbs.

JustinBlatnik
11-25-2012, 02:33 PM
11/25/12 Squat Day (Rep Day)

Squats
245x3x2 first set narrow, second set wide
add belt
335x2x2 first set narrow, second set wide
385x2x2 first set narrow, second set wide
add power pants (wide stance from here)
425x2
455x2
add knee wraps (grippers)
505x1 PR in this gear combo, got loose on first rep so didn't take second
remove power pants
425x3 close stance in knee wraps
425x2 wide stance...wanted 3 reps...

So on the second rep of my last down set with the 425, I felt a twinge in my left hamstring. So shut it down and was smart and didn't try a 3rd rep. Feels like it is just strained, nothing too major hopefully. Almost feels cramp-like but a little worse than that (didn't cramp all the way)...Probably going to take it easy on Wednesday (it is a full gear speed deadlift day so lighter anyways) and go by feel and then next Sunday is light speed squat day so hoping to be full go by then!

JustinBlatnik
11-28-2012, 09:57 AM
11/26/12 30 minute walk on treadmill to assess how hamstring felt - doing pretty good. Going to take it easy and feel things out on Wednesday.

11/27/12 Bench Day (Max Effort Day)
Bench
up to
315x3
add slingshot
345x1
375x1
410x1 PR 5lbs
425x1 PR 20lbs!

add new Jack Bench Shirt Size 54
405x1
455x1
495x1
405x1

Video: http://www.youtube.com/watch?v=cZUY3ek7eDs&list=UU7N6_amBdAxCErmDbJgrUqw&index=1&feature=plcp

Didn't touch any of the reps, just took to "air boards". Only had stretched sleeves for 16 hours prior to training, so should have more room to go there. Had shirt on inside out to free up a little more room in sleeves. Have quite a bit of learning to do, but with time and getting this thing to fit right I am excited! I mean, I took my all-time PR (500) yesterday the first day back in a shirt and in a new shirt at that - granted it didn't touch...

Close Grip Bench
275x8x3

Standing Strict Overhead Press (was pretty gassed going into this)
95x15
115x15
125x12

DB Rock n Rolls
30sx25x2

JustinBlatnik
11-29-2012, 11:08 AM
11/28/12 Deadlift Day (Speed/Form Day)

Was hesitant going into today due to my hamstring, but ended up being fine! woo!

Deads
w.u.
power pants on
374x1
add suit (Leviathan)
484x1x8 (75%)
528x1x2 (85%)
was actually suppose to be at 70% and 80%, but misloaded on 75% due to kilo plates...oh well

Front Squats (in oly shoes and beltless)
60kgx6
80kgx6
100kgx6
110kgx6
120kgx6

Light GMs
20kgx15
30kgx15
40kgx15
50kgx15

Leg Extension
130x15
150x15
170x15

JustinBlatnik
11-30-2012, 08:34 AM
11/29/12 Lat Day

T-Bar Rows
25lb jumps up to
145x8
195x8
220x4 then drop set 4 reps each 25lb plate off

CSR
70lbsx15x2 super strict
115x12

Lat Pulldowns
6 sets of 5 up to whole stack (225lbs)

Shrugs 135x10, 185x10, 225x10, 275x10, 225x15

Band Pullaparts 3x15 w/ light onyx band

JustinBlatnik
11-30-2012, 01:04 PM
11/30/12 Upper Accessory Day

Bench
up to
315x3
add 2-board
345x2
355x2 like butta

Incline
up to
225x5
245x5
265x5 with slight bumps from spotter on last 2

DB Lateral/Front Delt Raises (Lateral then Front)
25sx6 each way
35sx6
40sx6
25sx15

Skullcrush/JM Press
75lbsx15x3
randomly from hairline to upper chest, just to where I could feel tricep pump

V-bar Tricep Pushdowns 70x15x3

BB Curls 95x5, 115x5, 135x5, 115x8, 95x12

Standing Cable Ab Pulldowns 110x10, 120x10, 130x10

Got all this done in less than an hour. Tough work, but was pissed off from morning office hours and that fueled this workout.

JustinBlatnik
12-02-2012, 09:56 PM
12/2/12 Squat Day (Speed Day)

Squats (first set close stance, second set wide stance)
up to
295x3x2
add reverse onyx mini bands (setup is full bar weight at top, takes 85lbs off bottom)
belt on
335x3x2
385x3x2
add ace briefs - kept rev bands on(wide stance)
425x2x2
475x2x2
505x2x2

Oly Squats (in oly shoes and beltless)
155x20x2

1-Leg Squats (rear leg on bench)
3 sets of 8 per leg holding 50lb db's

Planks w/ 35kgs on back
1x45sec, 2x30sec

Good day today. Got in the speed work and while it felt a little heavy (feeling a little taxed from working on feet past 3 nights and all day yesterday at football game) but went smoothly. Got in the briefs just to get more work in them, still felt decently fast and left the bands on to lighten some of the load for next weeks heavy day in the briefs. Have a long week of schoolwork ahead...

JustinBlatnik
12-04-2012, 07:14 PM
12/4/12 Bench Day (Rep Day)

Bench
235x5
265x3
285x3
305x3
325x3
345x2 PR! like it was nothing!
375x1 3-board
add Jack Shirt Size 54
405x2 "air boards"
455x1 2-board touched!
480x3 2-board (probably a PR)
510x1 1-board
remove shirt
305x3x5 pinkie on ring grip
add 3-board
225x15
225x12 just straight taxed

Skullcrushers
75x12
95x12
115x12
75x15

Dips bwx15x4

Did a ton of pressing tonight. Got back in the shirt to continue breaking it in. Really pleased with the progress already. Still have more stretching in the sleeves, but progress was definitely made tonight.

JustinBlatnik
12-05-2012, 08:25 AM
Just a random quick update because I am trying to procrastinate from doing schoolwork...but feel pretty trashed this morning. Elbows feel pretty beat up and CNS is not used to the load of being in gear more and more. Couple that on top of at best 5 hours of sleep a night since last Thursday and its starting to catch up to me. Tons of schoolwork is an understatement...might have to pull a couple all-nighters and that is not me ever. Only had to do that once in my entire college and graduate degrees.

Other notes is that bodyweight was at 220.5lbs and looked pretty lean this morning after backloading with a Domino's Pizza last night (postitive). Not going to do a DEXA for maybe another couple of weeks just to give me time to focus back on the diet. This schedule hasn't allowed for the best of eating, as well as the thanksgiving break + leftovers sent home with me haha

Tonight's Deadlift work is slated for a max single off of 4" Blocks in power pants. Don't know how this will compare to the single off of 6" blocks from 3 weeks ago, but hope to come close to matching it. Don't know 100% where my sticking point is around my shin, but do know that I struggle with the top portion above my knees which will get some more work in the coming weeks of my training cycle. Going to follow the deads with some chain suspended good mornings, GHR, lunges, and weighted ab roller.

JustinBlatnik
12-05-2012, 07:28 PM
12/5/12 Deadlift Day (Max Effort)

4" Sumo Block Pulls
155x3
264x3
add belt
374x1
440x1
add power pants
530x1
580x1
620x0x2
600x1

4" Block Snatch Grip Pulls (conv with straps)
374x15
Challenge put out by Brandon Lilly. Wanted to try the 405 for 15 reps but dropped some due to hamstring. Video: http://www.youtube.com/watch?v=J-5ivX8uijs&feature=youtube_gdata

Chain Suspended GM's
210x5x4 w/ bar suspended just below bellybutton

Leg Press 380x20x3
Ab Roller 3x10 w/ 30kgs on back

Tough day today. Wanted to hit the 620 but it wasn't happening. Left hamstring flared up again on the 530 pull but didn't bother me too much. So changed accessory a bit and went with some light leg presses instead of lunges and front squats.

JustinBlatnik
12-06-2012, 01:27 PM
12/6/12 Lat Day

Pullups bw x 10 x 3

Lat Pulldown (wide neutral grip)
135x10x3 with a strict pause in the bottom of each rep

CSR w/ 45-degree grip
115x8x3

T-Bar Rows
125x12x3

DB Shrugs
up to 95sx12

Face Pull/ Rope Row Things
2 sets

Decent work today. Just trying to get it in and get it done. Took about 45 minutes for this.

JustinBlatnik
12-07-2012, 08:24 AM
12/7/12 Upper Accessory Day

Speed Bench
135x8
225x5
add slinghost
275x3
295x5x5

Standing Strict Overhead Press
95x8
135x6
155x6
175x6 leg drive to help start first rep
195x5 push presses, except second rep was strict

DB Incline (one hole lower on bench than normal)
60sx10
80sx10
90sx10 right shoulder got a little swirly
100sx6 shoulders spent

Rope Pushdowns 60x15x2
DB Hammer Curls 30sx15x2

In and out in 45 minutes this morning. Decent session on 4 hours of sleep from staying up last night to write a paper. And it was at 8 in the morning too. And this is day 4 in a row of training. Enough bitching. I can't wait to get back on a normal schedule where I am not training so many days in a row. Trying to bring up shoulder strength and incline as it has lagged for some time now. Feel like this could be a major area of improvement for my bench that I have been neglecting.

CarlaAlvarez
12-07-2012, 08:44 AM
Along with heavy workouts, if you will take some additional agent to boost your stamina, your muscles will get a fast and easy pump. Nitric Oxide Pills are available for this purpose and are very effective in their tasks with some additional health benefits.

JustinBlatnik
12-09-2012, 05:36 PM
12/9/12 Squat Day (Max Effort)

Squats
up to
335x2
385x1
425x1
add ace briefs
425x2
475x1
515x1
565x1 10lb PR! All-time in briefs...was wrong 3 weeks ago
add reverse mini onxy bands (full unload at top, ~85 off in bottom)
605x1
635xmiss lost upper back tightness
635x1
add knee wraps (grippers)
675xmiss no where close today. should have tried something around 650. dumb
remove wraps, keep reverse bands
515x6
535x3

Chain Suspended GMs (wide stance, bar just below bellybutton)
245x5x3 with belt

Weighted Planks w/ 40kgs on back
1x45sec, 2x30sec

Good day today. Always a good day when you hit an all-time PR no matter what. Wished my reverse band sets went smoother, but was having some trouble with keeping upper back tight, hence the GMs again like this past Wednesday. School craziness is almost over so will get back to some actual sleeping. Although it was only 3 exercise, really got in some good "building" work.

JustinBlatnik
12-09-2012, 05:53 PM
Thinking the next few weeks of squat training are going to look like this:

Week 1: Raw rep work, maybe some up sets in power pants and knee wraps (like the week I strained my hamstring but I'll be smarter)

Week 2: Speed Squats w/ reverse micro mini onyx band (been waving bands down each microcycle) might throw on some knee wraps in prep for following week.

Week 3: 1RM raw in knee wraps , should be huge over predicted number of 480 (based off 450x2 from beginning of cycle. feeling that 500 is going to fall) then briefs on after with reverse micro mini band

Week 4: 1RM in briefs and knee wraps. Never done before, shooting for around 600. Suit on afterwards for little overload

Week 5: Start suit work, reverse bands (probably going to use reverse mini onyx bands for whole training cycle, setup completely unloads bands at top and takes off 85lbs in bottom)

I'll post bench plans and deadlift plans for the next few weeks on those days for me this week.

JustinBlatnik
12-12-2012, 11:08 AM
12/9/12 Squat Day (Max Effort)

Squats
up to
335x2
385x1
425x1
add ace briefs
425x2
475x1
515x1
565x1 10lb PR! All-time in briefs...was wrong 3 weeks ago
add reverse mini onxy bands (full unload at top, ~85 off in bottom)
605x1
635xmiss lost upper back tightness
635x1
add knee wraps (grippers)
675xmiss no where close today. should have tried something around 650. dumb
remove wraps, keep reverse bands
515x6
535x3

Chain Suspended GMs (wide stance, bar just below bellybutton)
245x5x3 with belt

Weighted Planks w/ 40kgs on back
1x45sec, 2x30sec

Good day today. Always a good day when you hit an all-time PR no matter what. Wished my reverse band sets went smoother, but was having some trouble with keeping upper back tight, hence the GMs again like this past Wednesday. School craziness is almost over so will get back to some actual sleeping. Although it was only 3 exercise, really got in some good "building" work.

Thinking the next few weeks of squat training are going to look like this:

Week 1: Raw rep work, maybe some up sets in power pants and knee wraps (like the week I strained my hamstring but I'll be smarter)

Week 2: Speed Squats w/ reverse micro mini onyx band (been waving bands down each microcycle) might throw on some knee wraps in prep for following week.

Week 3: 1RM raw in knee wraps , should be huge over predicted number of 480 (based off 450x2 from beginning of cycle. feeling that 500 is going to fall) then briefs on after with reverse micro mini band

Week 4: 1RM in briefs and knee wraps. Never done before, shooting for around 600. Suit on afterwards for little overload

Week 5: Start suit work, reverse bands (probably going to use reverse mini onyx bands for whole training cycle, setup completely unloads bands at top and takes off 85lbs in bottom)

I'll post bench plans and deadlift plans for the next few weeks on those days for me this week.

JustinBlatnik
12-12-2012, 11:24 AM
12/11/12 Bench Day (Speed Day...well supposed to be)

Bench
up to
315x3
385x1 3-board
add Jack Shirt
435x1 "air boards" close to 2-board height
475x1 "air boards" little lower
505x1 about inch from touching
505x1 touch! 5lb all-time PR
Video: http://www.youtube.com/watch?v=k1CHv-eSUhw&list=UU7N6_amBdAxCErmDbJgrUqw&index=1
add 3-board
530x1
565x1 (most I've ever held in my hands)
600x1 (75lb PR for 3-board)

Speed Bench
240x3x5

Dips
bwx10
bw+25x10
bw+45x10
bw+70x10x2

DB Seated Overhead
45sx10
55sx10x2

Incline Tate Press
35sx10
45sx10
55sx9

Cable Crossover 50lbsx30

Awesome day! 3rd day in a shirt this training cycle and 3rd day in the new Jack shirt (still inside out and still a little tight around elbows but touched and pressed an all-time PR! Then hit 3-board PRs as most I have ever held was 545 but most ever successfully pressed off 3-board was 525. Huge to hold and lockout 600.

Plan for the next few weeks of bench:

Week 1: Back in the shirt again, working for 2-board, 1-board then back up to 3-board. Still have to figure out what weights I want to take for those. Might try for doubles.

Week 2: Christmas Day - rep day without the shirt. Up to heavy double

Week 3: New Years day - Shirted 2-board heavy, then drop for a set of 3 to a 2-board

Week 4: Attempt new R.aw Max. Then shirt up for something around a last warm-up or opener to a 1-board

Week 5: (6 weeks out from meet) Board work in shirt.

JustinBlatnik
12-12-2012, 06:29 PM
12/12/12 Deadlift Day (Rep Day)

Deficit Conventional Deadlifts (on 2" mats)
up to
374x1
440x1
507x1x3
switch to Sumo Deficit (on 1.25" mats) in power pants
374x2
440x1
507xmissx2
440x3x2

Front Squats
154x3
220x3
264x3
308x3
352xdump (would have been PR haha)

GHR
1x8
1x6 moved feet closer to front pad a bit
2x5 moved feet closer - hard!

Walking Lunges 40kg x20 steps x 3 sets
Stability Ball Crunches 3x25 with hard squeeze at top

Tough day overall today. Not 100% going in but still got in some really good pulls. Conventional deficit pulls at 507 I am pretty sure a PR so that's really good. First time doing sumo deficits and damn they were tough.

Next few weeks of deadlift training will look as follows - had to switch it up do to possible travel around Christmas:

Week 1: Full Gear Speed Pulls

Week 2: Another Deficit Rep Day - will know where I am at this time

Week 3: 2" Block Pull sumo to a max single

Week 4: Full Gear Speed Pulls

Week 5: Full Gear 1RM attempt from floor.

JustinBlatnik
12-16-2012, 02:33 PM
12/13/12 Lat Day

Neutral Grip Pullups
bw x 12,10,8,6,4,2

45-Degree Back Hyperextensions
bw x 15 x 5

Inverted Rows
bw x 10 x 5

Leg Raises 5x10

Attempt 1-Arm DB Rows, but bothered my shoulders.

DB Hammer Curls
30sx10
40sx10

Quick day today on a little sleep. Done in about 30 minutes. Fun to mix it up with the inverted rows again.

JustinBlatnik
12-16-2012, 02:33 PM
12/14/12 Upper Accessory

Bench
up to
315x3
add 3-board
335x1
355x2
365x2
375x2

Seated Military Press
95x8
135x5
165x5
185x4

Upright Rows 75x12x3
superset with
DB Rear Delt Raises 25sx12x3

Cable Side Delt Raises 30x12x2

Face Pulls 75x10x4

Another good day. Shoulder focus, really had a tough pump by the time I got to the side delt raises.

JustinBlatnik
12-17-2012, 05:53 AM
12/16/12 Squat Day

Long story but here how the day went:

Squats (at around 1pm)
warm up to
add reverse onyx micro mini bands
335 x 2 x 3 first 2 sets close stance, second 2 wide stance.

Asked to leave the Lab for some reason still unknown other than some lady didn't want us in there during graduation even though we were out of the way, not bothering anyone, etc.

Back at it at 8pm

Squats
warm back up
add reverse onyx micro mini bands
335 x 2 x 3 first set close stance, second wide stance
385 x 2 x 3 first set close stance, second wide stance

Realize that today should be rep day and not speed day...so drop reverse bands

425x2
add Zack's knee wraps (EFS Kraits)
475xmiss dumb move, no tightness in the hole. should have taken more sets in wraps and/or taken ~450 first.
add power pants, remove wraps
425 x 3 x 4 played with stance some, worked wider last 2 sets

Oly Squats (belt and Oly Shoes)
295 x 6 x 4

Banded Leg Curls
3x15 w/ average band

Done after this. Wish I would have done a little more, but was feeling pretty drained by that point.

JustinBlatnik
12-18-2012, 08:04 PM
12/18/12 Bench Day (Heavy Day)

Bench
up to 315x3
365x1 2-board
add Jack Bench Shirt (still inside out)
425x2 "air" boards
475x1 lightest touch in the shirt so far
495x1
525x1 1-board PR! (15lbs)
565x1 2-board PR! (40lbs)

Bench Video: http://www.youtube.com/watch?v=xzXGdD3QqUA&feature=youtube_gdata

Close Grip Bench (index finger 1/2 inch from smooth)
315x3x3

Incline DB Bench
50sx25x2

GHR Situps 4x10 w/ 5,10,15,20lbs behind head

DB Lateral Delt Raises
3x12 25s, 30s, 35s

Average Band Pushdowns 4x10

Banded Low Back Traction in the Mono (Donnie Thompson 'Batman')

Great Bench Night Tonight! Getting more comfortable in the shirt and feeling stronger! getting the diet and little cardio the back in order too.

23 min Cardio (mostly walk, some slight jogging) wearing 20lb weighted vest

Diet for the day:
10-11am - Drink coffee/protein shake
12:30pm - 5 Eggs, sausage, and cheese scramble
4:00pm - 1/2 cup of cottage cheese (got hungry cooking lol)
4:30pm - 5oz Chicken breast, 1/2 can of peas
5:30 Pre-Shake - whey protein and neurocore pre-workout (~15g)
Intra - whey and casein protein, bcaas (~30g)
8:00pm Post - bcaas, whey, casein (~50g)
8:30-9pm - Chicken breast, steamed broccoli carrots and cauliflower, lots of white rice with Bragg Liquid Aminos
10pm - Chocolate Chip Cookies and Milk

JustinBlatnik
12-20-2012, 06:50 AM
12/19/12 Deadlift Day (Speed Day)

Deads
up to
374x1x2 first rep conv, second rep sumo (double overhand both)
440x1x2 same as before (alt grip)
add power pants (sumo from here on out)
484x1
add suit straps up super light
529x1x2
551x1
573x1
594x1
504x1x6 broken into sets of 2 singles

GHR - practicing on moving feet closer to knee/hip pad to make it more like a natural GHR
bwx8 (hole 19 on our GHR)
bwx8 (hole 20 on our GHR)
bwx8 (hole 21 on our GHR)
bwx5 (hole 22 on our GHR)
used to do all reps at hole 18, with moving towards hole 25 being more like natural GHR

Leg Press
2x25 with 385lbs loaded

Not much accessory work today but got in some really good deadlifts. Was speed day but got off schedule last speed day so figured I would just pull whatever felt fine. Worked up and it all felt smooth, so kept moving up to ~95% of old max. Not necessarily speed work but I'll take it, especially when battling some sort of cold right now.

Got in 32 min walk for cardio in the early afternoon.

Diet for the Day:
12 noon - 6 Eggs scramble with sausage and cheese (late wakeup - sick)
5pm - 5oz chicken breast and 1/2 can of peas
545pm - Pre shake (10g whey, 2 scoops neurocore)
6-8pm - Intra shake (10g whey, 15g casein, 5g bcaas)
8pm - Post shake (10g whey, 15g casein, 5g bcaas, 15g whey/casein blend)
9pm - chicken breast, 1/2 box of pasta
11pm - big glass of milk, 1/2 cup of low fat cottage cheese

JustinBlatnik
12-21-2012, 09:17 AM
12/20/12 Back Day

Been fighting this cold hard and was a little busy today, but feeling ok, letting how I feel in training gauge how sick I am.

Pullups
bwx15 (PR!)
change grips around
bwx8x2
bwx7

Bentover Rows
70kg x8
90kg x8
110kg x8
120kg x8 got a little sloppy here

BB Shrugs
120kg x15
140kg x15x2

Banded Lat Pulldowns
90lbs+light band x8x3

Leg Extension 150x12x3

Diet/Activity for the day:

730am - Coke Zero
730-10am Work
10am-1pm sleep (sick and not enough sleep on NyQuil dose from last night haha)
1pm - 6 eggs scrambled with sausage and cheese
2-5pm work (brought food and forgot to eat it)
530pm - Pre shake (~15g whey + 2 scoops neurocore)
6-7pm train- Intra shake (10g whey, 15g casein, 5g bcaas)
7pm - Post Shake (10g whey, 15g casein, 5g bcaas, 15g whey/casein blend)
8pm - 1/2lb venison burger with cheese (no bun), sauteed peppers and onions, spinach salad
10pm - beers (in case the world ended) and cottage cheese

JustinBlatnik
12-22-2012, 05:04 PM
12/21/12 Extra Bench Day

Stopped in Hickory on the way home to Charlotte to get another bench session in the shirt with The Tribe. Things went really well, goal was more volume.

Bench
up to
315x3 felt super light. should have gone for 10 haha
365x1 2-board
add Jack Shirt (still inside out)
425x2 "air boards"
475x1 1-board
495x1 touch
525x3 1-board (PR)
565x2 2-board (PR)

Revers Hypers 2x15 with whatever was on it.

Diet for the Day:

930am - Morning Coffee/Protein Shake
1230pm - Chicken breast, spinach salad, cottage cheese, milk (emptying fridge)
5pm - preshake
630 - intrashake
730pm - Asian Buffet, all you can eat sushi, lots of other stuff SO GOOD
1030pm - slice of pizza

JustinBlatnik
12-22-2012, 05:09 PM
12/22/12 Upper Accessory

Pullups (various neutral grips)
8 sets of 5 throughout workout

Standing Overhead Press
105x12
135x12
145x12
165x11

Band Pushdowns
4x25 w/ Light Band

Face Pulls
3x25 w/ Average Band

BB Curls
65lbsx20x2

Kept to fairly light and not too intense today due to having 2 heavy shirt days this week. Everything good and smooth.

Diet for the day was all over the place with weird schedule today.

JustinBlatnik
12-23-2012, 03:31 PM
12/23/12 Squat Day (Speed) and some Deads

Squats (first rep close stance, second rep wide stance)
up to
275x2
add belt
315x2
add reverse onyx micro mini bands (take off 60lbs at bottom, full unload at top)
365x2
385x2
add gripper knee wraps
405x2
425x2
445x2
465x2

Reverse Band Deadlifts (raw, conventional)
odd setup, bands on top pin hole of rack at home, weight set on foam blocks but stood on mats, pretty much like pulling off the floor
setup was reverse strong onyx bands (took off 175 at bottom, complete unload at top)
315x2
add belt
405x2
add straps
455x2
495x2
545x2
585x1 tough on there, haven't done much raw conventional work
495x5 smoked my low back on top of the last single

Ab Roller 3x20 w/ bodyweight

Walking Lunges 2x30steps w/ 95lb barbell

Low Back Traction x 2

Low back is pretty banged up after this session today - Going to make for an interesting road trip. Did more squats than originally planned but they were feeling good and fast so kept going until they didn't feel that way. Sunk them all deep, especially the wide stance squats. Have never done reverse band pulls so wanted to try them out. Fun, really different, and now interested to try them sumo. Heading to PA to visit the family for Christmas, so training and diet might be a little sporadic.

JustinBlatnik
01-13-2013, 09:49 PM
Big Update (due to site being down and travel)

12/26/12 Bench Day (Reps)
Bench Press
warm up
245x5
275x3
295x3
315x3
335x3 (PR)
355x2 (PR)
315x3x5

Hammer Strength Shoulder Press x bunch

Hammer Strength Seated Row x bunch

Fly Machine x pump

Attempt Ab Roller = Fail.

On first rep of weighted Ab Roller (35lbs on back so nothing crazy - done 100lbs on back before) my low back "went out" again like it did back in September on my squat. However, it is not quite as bad as under the squat, but its now three days later and I am still banged up. We'll see how it goes, still going to do the meet as of now (entry is already in!)

12/30/12 Squat Day
Squats
95x8
135x8
185x5
225x5
250x3
275x3
300x3
belt on
315x3
340x3
365x3
385x3
405x2
425x1
450x1
315x5x2

Abductor Machine x bunch
Adductor x stretch

Band Low Back Traction x 4 times
Planks 5 sets of 1 minute each

Super please with today. Didn't know what to expect with my back messing up only 4 days ago. Know I am feeling way better way faster, but not this good. Still very cautious and careful on all reps, but need to get in the gear ASAP!

12/31/12 Accessory Day
Went in to the lab to get in some accessory lifting prior to working New Years Eve out at the bar. Here's what went by pretty fast:

Leg Extension 5x20

Band Leg Curl 5x20

Band Pushdowns 3x25 Light Band
Glute Bridges 110lbs x 12x3
DB Hammer Curls 3x12 30s, 35s, 40s

Shrugs 2x25 110lbs

Low Back Traction in Mono

1/2/13 Bench Day (Reps)
So schedule is a little jumbled with the creak from school, travel, and my back being off, changed it up today a bit.

Morning - 30 min walk, 30 min stationary bike

Bench
135x5
185x5
225x5
275x3
315x10! HUGE PR! (4-rep PR)
add 3-board
315x3
365x2
405x1 had touch from spotter, bad groove, could tell shoulders were spent before this.

Tricep Death (2 different ways) thumb from smooth
225x1 set (2 reps at each level - chest, 1bd, 2bd, 3bd, 4bd, 3bd, 2bd, 1bd, chest)
225x1set ((2 reps at each level - 4bd, 3bd, 2bd, 1bd, chest,chest, 1bd, 2bd, 3bdx1)

Pullups
2x10 wide neutral grip
1x8 narrow neutral grip
1x1 wide neutral grip w/ average band assistance

Rear-Lateral Delt Raises (Lateral Delt Raises with slight forward bend, but nor rear delt raises)
30sx15x3

OLY Squats in oly shoes - to the basement! woo!
135x5
185x5
225x5
275x5
belt on
315x5
365x5 stopping around parallel, not as deep

1/3/12 Deadlift Day

Deficit Sumo Deads (1" deficit)
225x3
275x3
315x3
365x3
belt on
405x2
425x2
add power pants
455x2
475x2
495x2

Squats (in power pants)
315x3
365x3
405x3
455x2

That was it, had to run to go see my sister play basketball. It was her birthday and she killed it with 18 points, 6 rebounds, 2 assists, and a steal!

1/4/12 TRAVEL to DENVER, CO!!!

Back Day - Bunch of stuff, can't remember that far back. Somehow got deleted.

1/5/12 Shoulders Day with Floor Press.

1/6/12 Nothing, went exploring mountains of CO

1/7/12 Squat Day
Squats
up to
315x2
belt on
365x2 one close stance ATG, one wide stance
405x1 wide stance here on
add briefs
405x5
425x3
455x3
475x2
495x1
515x1
add reverse mini onyx band (setup was maybe 100lbs off at bottom, idk about top but not full unload)
565x2
590x1
615x1
635x2
545x5

GMs
95x12
135x12
165x10
190x8
135x12

Walking Lunges holding 60lb db's
3x20 steps
4x12 steps

Squats were a pain as I had to walk them all out of a power rack. Set the deep j-hooks one more hole down and it was too low, set where I had them and I had to calf raise it out. Calves are a little sore but great to get back in some gear and let my back manage. Altitude sucks, couldn't recover well between sets because I couldn't breath haha

1/8/12 Upper Press Day
Morning - Cardio and lots of rep ab work, and some planks/side planks. Have been doing cardio in some form almost every day this visit, trying to get back to it!

No spot so had to improvise with what the commercial gym had.

Incline
135x10
185x6
205x5
225x5
245x5
165x3x5 speed work

DB Floor Press (elbows in close to sides - neutral grip)
55sx12
75sx12
95sx12x2

Slight Incline Flys
30sx12
40sx12
50sx12

Dips (real hard lean forward)
2x20, 2x15

Skullcrushers
95x12
115 to burnout

Incline Tate Press
up to 50sx12,11,10

Tricep Rope Pushdown
5 sets of max reps increasing weight

Hammer Strength Seated Row
3 sets increasing weight

1/12/13 Upper Assistance
Bench
up to 225x3
add slingshot
225x3
275x3
315x3
365x3
275x3x3 super short rests (15 sec)
remove slingshot
225x15 wanted to go for 25 but could tell I was already too spent

Overhead Press (standing)
95x12
115x12
135x10

CSR 90x15x3
Pullups 1x6, 1x8
DB Curls 2x10
Tricep Band Pushdowns 100 reps

Quick day. Took a complete day away from deadlifts just to deload. Had been feeling a little funky too and was busy so just skipped it to recover.

1/13/12 Squat Day
Squats
155x6
245x3
335x1
belt on
425x1
add briefs
425x3
475x1
515x1
add suit straps down
565x1
605x1
add straps up
655x1
add reverse mini onyx bands
695x1
add knee wraps (grippers)
745x1

Planks
2x 1 min front
2x 45 sec sides

Very happy with the first day back in the full gear setup. Light on accessories after because I was pretty taxed. Goal was up to a 700 reverse band set just to see how back would hold up so big success! Strength felt awesome, stability and familiarity of the gear was odd. Back felt slightly compromised but ok. Plan from here is to keep volume higher for the next few weeks, adding in some doubles and try to add around 25ish pounds each week to each of my working sets (1-2 straight weight then 1-2 reverse band sets) until the meet. Goal for meet is a meet PR of 775 on my second attempt and then 800 on my third. I've seen myself hit the 800. It's going to go down then up!!!

gopostal42
01-14-2013, 09:51 AM
squats looked very solid yesterday sir

JustinBlatnik
01-14-2013, 01:40 PM
thanks derkypoo! definitely felt destroyed afterwards as it being first day in that gear again. looking forwards to this meet, already completely jacked up about it everyday

JustinBlatnik
01-15-2013, 09:22 PM
1/14/12 Squat Accessory

Squats in Oly Shoes, depth to the basement
135x8
185x6
225x5
275x5
add belt
315x3
365x1
just felt too spent from day before

Pullups 2x10, 1x6,2,2
Hanging Leg Raises 2x10 w/ 10lb med ball in between feet

Did this all in 20 minutes. Was in a rush, but wanted to get more work in, wish it was better. Smart to cut it short.

JustinBlatnik
01-15-2013, 09:23 PM
1/15/12 Bench Day

Early in day: 40 mins easy on elliptical

Bench
135x12
185x5
225x5
275x2
315x3
350x1 got tighter and this BLEW up!
390x1 2-board (come to think of it this might possibly be a PR)
add shirt
435x2 2-board
475x1 1-board
505x1 touch
530x1 1-board (might be a PR as well)
565x1 2-board


http://www.youtube.com/watch?v=SCr3Q1XP69w&feature=youtube_gdata

Close Grip 3-Board Press
315x8x2

DB Shoulder Press
3x15 40s, 45s, 50s

Lat Pulldowns w/ straps
3 sets, super heavy, not strict, just goofin around.

At home later:
Band Pushdowns 1x100 w/ micro mini onyx band
Band Pullaparts 3x20 w/ mini onyx band

Solid day today. First day back in the shirt in probably close to a month. The 505 touch set ties all-time gym PR. Competing in the IPA Dixie Bench Press Championships hosted by Donnie SuperD3000 Thompson this weekend in Columbia, NC so needed to get a shirt day in. Planned first attempt will be the 505, with next jump to 530. Going to compete at 220, bodyweight this morning was at 224lbs. I have been eating like a pig lately so just going to clean up some carbs this week to make it down to weight. This being the first week back to school I am getting the CBL diet back in line to cut down for the XPC Meet March 3rd at the Arnold.

JustinBlatnik
01-16-2013, 10:58 PM
1/16/12 Deadlift Day (Heavy)
Lunchtime: 15 mins fast pace on elliptical, 10 mins on stair stepper interval. Sweat up a storm!

Sumo Deadlifts off 4" Blocks
264x3
330x3
add belt
374x3
add power pants
441x3
484x1
add suit straps down
530x1
560x1
595x1
630x1 PR
650x1 PR
add straps on hands
550x5
570x3


http://www.youtube.com/watch?v=N3230HfWM3I&feature=youtube_gdata

Front Squats in Oly Shoes
60kgx8
80kgx8x3

Planks 2 sets of 1 minute w/ 10lb plate on back
Side Planks 2 sets of 45sec each side with 10/b plate on side

Good freaking day. Last time off 4" blocks I hit 600 in power pants. Drop sets with straps felt awesome too. Hammering my lockout for a few weeks here because that is where I get stuck. Going to do some speed pulls from a deficit next week as a deload day for the deadlift adn then soem rep work off of 6" blocks/ Front squats were light and felt good too. Now to recover for the bench meet this weekend!

JustinBlatnik
01-20-2013, 03:15 PM
Weekend Training
1/19/13 IPA DIXIE BENCH PRESS CHAMPIONSHIPS

Warm-ups
135x8
185x3
225x4
275x2
335x1
385x1 2-board
shirt on
435x1 2-board
475x1 1-board

Opener : 505, miss. Last inch to touch was tough, got loose and jammed the throttle on the press and went towards face too fast.

2nd Attempt: 505, good lift. 5lb meet PR. Easy peasy. Total Confidence I would get it here. Told myself to "press slower" and not get away from myself.

3rd Attempt: 550, good lift! 50LB MEET PR!!! Go Big or Go Home! Great rep. Had to fight the lockout a little bit but an old coaching cue from Tone Barbaccio helped!


http://www.youtube.com/watch?v=6Hr6giKZnF8&list=UU7N6_amBdAxCErmDbJgrUqw

Great fun day! Weighed in at 217 for the meet, won my weight class, and was second to Garrett Huffman for best lifter! Super happy for his huge 575 bench in a singly ply shirt at 181!!! Thanks to all for their help at or around the meet: Donnie Thompson, Steve Maxson, Dakota Cagle, Gino Casali, and Desi Hubbard and all the training partners for the help with training! Big prep day for the XPC meet at the Arnold!

1/20/13 Squat Day

Squat
155x6
245x3
335x2
add belt
385x1
425x1
add briefs
425x3
475x1
515x1
add suit straps down
565x1
605x1
add loose straps up and gripper knee wraps
655x1
switch to convict knee wraps
700x1! WOO! came back and got this weight. first time since my back went out in September!
add reverse mini onyx bands (complete unload at top, ~85lbs off bottom)
750x1
tighten straps a bit
800x1 PR!
515x5 just briefs and rev bands

Planks 3x1min w/ 10lb plate on back


http://www.youtube.com/watch?v=2FacKVuLOmM&list=UU7N6_amBdAxCErmDbJgrUqw&index=1

Awesome squat prep day for the meet! Took last 3 work sets each 50lbs heavier than last week! Hitting the 700 was a monkey on my back since that is the weight my back messed up with back in September. I will admit I was scared during that rep haha. The 800 was freaking heavy but SO pumped I got up to that today. Plan is to stick with this format and increase the volume a little next week with maybe a few doubles somewhere in there. Going look at adding about 20/25lbs to the top 3 sets each of the next 2 training days.

JustinBlatnik
01-24-2013, 10:34 AM
1/22/13 Bench Day (Deload)

Floor Press
135x10
185x8
225x5
275x5
135x15

Assisted Pullups
6x10 starting with 120lbs assistance dropping 10lbs each set

DB Curls
15sx100 reps

So my left bicep/elbow area has been in some pretty significant dull pain since the bench meet on Saturday. Was unable to push it today so kept it to things that did not bother me as much.

1/23/13 Deadlift Day (Speed Day)

Deads
155x5x2 first set conv, second set sumo
242x5x2
330x3x2
add belt and alt grip
380x3x2
add power pants and sumo stance only from here
440x2x5

Lightning Sumo Deads
3x2 380lbs on first rep, drop 50lbs off to 330 on second rep of each set

1-Leg Deadlifts
4x8 each leg holding dbs (25s, 35s, 45s, 55s)

Box Jumps - just mess around a little

Good Deadlift day today. Form felt great, speed was decent, body felt pretty good, but left arm nagged a little. Just mixed it up a bit today as a mini deload to prepare for a heavy squat again this coming Sunday. Plan is to take 725 straight weight then 775 and 825 with the reverse mini band setup I have been using.

JustinBlatnik
01-25-2013, 12:30 PM
1/24/13 Random Accessory
Since I work in a gym for university recreation, had a meeting and then decided to do a little bit afterwards to see how I was feeling.

Chest Supported Row
50x10
75x10
100x10
115x10
130x10
145x10
100x15

Bench Press
4x25 w/ 95lbs

Lat Pulldowns (wide neutral grip)
something like 6x10 increasing weight each set

Band Pullaparts 3x25 w/ onyx mini band
Band Pushdowns 3x50 w/ onyx micro mini band

Just trying to push blood flow for recovery. Nothing here bothered my left arm at all, until working later this night I helped break up a fight and dragging the one kid out caused it to flare up again. Don't know what it is really, came from benching in the meet.

JustinBlatnik
01-25-2013, 07:28 PM
1/25/13 More Upper Accessory

Seated DB Shoulder Press
30sx15
40sx15
50sx15
60sx12
70sx10
40sx15x2

DB Side Laterals (Seated = harder!)
20sx12x5

Shrugs 185x15x3
Upright Rows 65x10x3

GHR Situps 3x15
Leg Raises 3x15

Another solid accessory day hitting a little different muscle groups. Kept it light and high volume to try and not aggravate the the left arm. As of now, still feeling good. Ready to Squat Sunday!

JustinBlatnik
01-27-2013, 04:57 PM
1/27/13 Heavy Squat Day

Squats
155x6
245x4
335x2
add belt
385x2
425x1
add briefs
425x2
475x1
515x1
add suit straps down
565x2
straps up
625x1
add knee wraps (grippers)
675x1fought this rep decently, was forward whole rep from unclean unrack
switch to convict knee wraps
725xmiss don't know what happened, maybe forward again, just lost tightness.
725x1
add reverse onyx mini bands (complete unload at top, ~80lbs off at bottom)
775x1grinder
825x1 (PR for heaviest weight I have ever held on my back) glad I decided to "go big or go home", even though it wasn't a perfect rep


http://www.youtube.com/watch?v=2a5mJS5jM3k&feature=youtube_gdata

Very up and down day today (haha). Didn't go out drinking the night before, got decent sleep, had some food, but struggled today. Unquestionable depth was not there today, missed a rep, and felt very shaky. Foot placement seemed a bit off, just getting set and unracks weren't perfect. Have a week off from heavy squats and then one more where the plan is to go heavier!

JustinBlatnik
01-30-2013, 07:26 AM
1/29/13 Bench Day

So my left arm/bicep is still causing me some pretty significant pain. Looking back at it, I think it is from squatting and really forcing my elbows forward to help keep my upper back tight and keeping me from "chicken-winging". So did what I could, going to step up the rehab (ice, ibuprofen, compression) hoping to get back in the shirt next week. I will not have a heavy squat session for until next Sunday which should alleviate some of the bicep problems as well.

Bench
barx50
95x15
135x8
185x5
add slingshot
225x5
275x5
315x5
add 3-board
365x2
390x2
415x2
440x2

Scapular Retrations on Seated Row 4x10

Shrugs 5x12-15 add weight each set

DB Curls 3x20 w/ 20s
- first 10 regular, second 10 hammer each set, slow and controlled

Was able to manage through the bench today with some help from the slingshot and then also not going closer to the chest. Still painful enough that I didn't want to do anything after bench that would bother the bicep at all. The curls actually felt pretty good, hoping the slight pump and blood flow help the healing.

Help sponsor our trip to the Arnold: http://www.gofundme.com/1y87ng

JustinBlatnik
01-30-2013, 07:42 PM
1/30/13 Moderate Lower

Squats (all wide stance) had to walk all squats out
135x6
225x4
275x3
315x2
add belt
365x2
405x1
add briefs
405x2
455x2
495x2
525x1 rough.
455x3
405x5

Raw Squats (moderate stance)
225x5
275x5
315x5x3

Single Leg DB RDLs
40sx10x3

Abductor Machine 3x15
Leg Raises w/ Med Ball 2x12

Light day today ended kind of rough. felt like I could hit more in just my briefs but didn't want to overdo it. hoping to pull 650 on Super Bowl Sunday!!!

JustinBlatnik
02-01-2013, 08:10 AM
2/1/13 Shoudlers

Superset Shoulder training session this morning.

Superset #1:
Standing Overhead Press 95x15x3 (down to chin)
DB Lateral Delt Raises 20sx15x3

Superset #2:
Upright Rows 65x15x3
DB Rear Delt Raises 20sx15x3

Superset #3:
DB Front Delt Raises 3x15 25s, 30s, 35s
Cable Rope Face Pulls 3x15

Front/Lateral Delt Raises - 1 burnout set w/ 15s

DB Curls 25sx15x2

Ab Circuit: 2x15
Crunches w/ 35lb plate arms extended
Side Oblique Crunches
Hanging Leg Raises
0
Diet is going really well right now, slowly coming down, just have to stay on it! Bodyweight this morning was a 217.0 lbs. Great quick session done in about 40 minutes. Worked last night, bed at 3a.m. to get up for class at 8am to find out it was cancelled. Was ready to kick today's ass so hiked 20 minutes through the snow to the gym anyways.

JustinBlatnik
02-04-2013, 10:45 AM
Catch-up Post

Saturday 2/2/13 Light Back Day

Pullups 5x6
CSR 1x12, 2x15
Lat Pulldowns 4x15
Stationary Bike 30 mins
Everything light, focusing on the muscle and testing out the bicep. No problems.

Sunday 2/3/13 Pullfest in Hickory

up to 315x3
add power pants
365x1
405x1
add suit straps down
455x1
straps up
495x1
550x1 blew up, one of the most perfect deads I have ever hit
600x1
650x crappy miss. to jacked up, bad start position
650x miss again. better but still not there
635x1 5lb PR

http://www.youtube.com/watch?v=kGloZUYpbZM

Semi-Stiff Leg DLs (conventional stance)
315x6x4

Always fun to have the Pullfest. Not as big of a turn-out but always some great deadlifts! Really wanted to pull the 650 but just wasn't there today. Could come up with some excuses and blame it on those but just not going too. Still a good day to always hit a PR.

Garrett and I both hit PRs at Pullfest! Watch the video and then click here: http://www.gofundme.com/1y87ng to help fund our trip to the Arnold!

JustinBlatnik
02-06-2013, 08:00 AM
2/4/13 50 total minutes on ellitical (split 25 mins morning and evening)

2/5/13 Morning: 30 mins elliptical

Night Session:
Bench
up to 315x3
350x1
390x1 2-board (technically a PR, go figure!)
add shirt
435x2 "air boards"
495x1 touch
add 2 board
545x1
585x1 (2-board PR, didn't even know haha)
605xmiss

Did something to my left shoulder, no pop, tear, grind during the rep but just pain after I got up. Pretty bad today, enough to get me to go to the infirmary.

Low Incline DB Bench
40sx15
55sx12
70sx10
85sx8

Shut it down after that. Was able to go through movements but pain was weird. Lot of ice throughout the night and NSAIDS. This morning woke up in pretty bad pain. Ice, ice, ice and NSAIDs until the doctor. My preliminary "guess and hope" is that this is some sort of bone bruise where my coracoid process "clipped" my clavicle somehow in the movement. Not going to let this affect my meet performance, only 25 days until weigh ins!

JustinBlatnik
02-06-2013, 08:01 AM
2/4/13 50 total minutes on ellitical (split 25 mins morning and evening)

2/5/13 Morning: 30 mins elliptical

Night Session:
Bench
up to 315x3
350x1
390x1 2-board
add shirt
435x2 "air boards"
495x1 touch
add 2 board
545x1
585x1
605xmiss

Did something to my left shoulder, no pop, tear, grind during the rep but just pain after I got up. Pretty bad today, enough to get me to go to the infirmary.

Low Incline DB Bench
40sx15
55sx12
70sx10
85sx8

Shut it down after that. Was able to go through movements but pain was weird. Lot of ice throughout the night and NSAIDS. This morning woke up in pretty bad pain. Ice, ice, ice and NSAIDs until the doctor. My preliminary "guess and hope" is that this is some sort of bone bruise where my coracoid process "clipped" my clavicle somehow in the movement. Not going to let this affect my meet performance, only 25 days until weigh ins!

JustinBlatnik
02-07-2013, 10:47 AM
2/6/13 "Deload" Lower

Morning: 30 minutes on recumbent bike while icing shoulder

Night:

Squats w/ average bands (first time in a long time against band tension)
155x3
205x2
245x2
295x2
add briefs
335 for 3 doubles
335 for 2 singles
385 for 3 singles
425 for 2 singles

GHR 2 sets

Shut it down. Went until a rep felt slow, took all reps pretty deep too. Low back has been giving me fits since pulling heavy Sunday and still is today (Thursday). Shoulder has been "diagnosed" as an AC joint sprain. Rehab/Recovery: ice and rest...which rest won't happen too much haha. Will take it easy but this shouldn't hinder me in the meet all that much. Just ordered a dual TENS/EMS unit to help with some healing and recovery.

2/7/13 Morning 30 minute walk. Woke up at 217.0lbs. Between the diet and the morning fasted cardio weight is slowly working down perfectly.

JustinBlatnik
02-07-2013, 05:45 PM
Video of Yesterday's "Classy" Deload Speed Squats


http://www.youtube.com/watch?v=kuZZyLAOnTQ&feature=youtube_gdata

JustinBlatnik
02-11-2013, 07:36 AM
Took it easy the past few days (off Thursday and Friday except for morning cardio) to rest my shoulder. Low back still bothering me pretty bad.

2/10/12 Squats in Hickory with The Tribe

Barxbunch
145x5
235x4
add belt
325x2
add briefs
375x1
415x1
505x1
add suit straps down
555x1
add straps up borrowed chucks (forgot 1 shoe and had to squat in my Nike Frees up to this point. Weird. Steve was awesome and let me borrow his chucks!)
615x1
add knee wraps
705x1 solid rep
755xmiss would have been 5lb all-time PR. Got forward on way up. With a "2-1-up" call I am anticipating the "Up" can getting loose in the hole and pretty much dipping - not good for me
add reverse onyx mini bands
800x1 griiiiiinder. just got up call and did better, still forward
remove bands
665x2 straight weight (PR because I have never done heavy doubles, still forward on these but easy)

Light SSB GMs 2x12
1 set of reverse hyper swinging to loosen up low back

Off squat day today. Low back definitely causing problems. The crew noticed my hips were crooked during my reps and I was almost twisted. I couldn't really tell. Checked afterwards and my right leg was significantly longer than my left, which is tell-tell sign for my SI-joints to be off, causing the crookedness and low back pain. If I can't remedy this myself, I will be trying to find a chiro this week. Have a TENS/EMS unit coming in on Tuesday which I will be using the crap out of as well. Tons of ice and heat and ibuprofen in the meantime.

gopostal42
02-11-2013, 01:26 PM
you could try racquetballing your upper glutes to see if you can find some knotting. helped me out a long time ago.

JustinBlatnik
02-13-2013, 07:39 AM
2/12/13 Upper "Deload" of Sorts

Bench
135x10
185x5
225x4
275x3
315x3 started to feel pressure in left shoulder
add 3-board
365x2
405x1
425xmiss feel I have the strength for this, but i think holding back with the shoulder
315x7 slightly closer grip, stopped because of shoulder

Lateral Delt DB Raises - these felt great
10sx10, 15sx10, 20sx10, 25sx10, 30sx10, 35sx10, 20sx15x2

Attempt Front Raises - shoulder didn't like these

Tricep Rope Pushdowns 3 sets of 12
Band Pullaparts 3x12 w/ 1 sec pause at contraction w/ onyx mini band

Tricep Bar Pushdowns 3 sets to pump
Band Pullaparts 3 sets to pump

EZ Bar Curls Bunch of Cluster Sets

DB Curls (5 Regular/Hammer in each set)
30sx10, 35sx10, 40sx10, 30s to pump x2

Lateral Delt Raises 15s until "I could fly!"

Shoulder was feeling pretty good going into this session. Tried to push it a bit without too much pain. Lots of pump work for blood flow to try and help recovery. Lots of ice for the next week and should feel ok to go in shirt for 1 last time to tune up for the meet then it will be all rest from there.

Other notes: Have stayed pretty strict on my diet. Few cheat meals in the past few days and bodyweight is staying down:
1) Big Wendy's meal Saturday night to carb up for Sunday's squats
2) Firehouse Sub w/ chips after squats Sunday
3) Ritual Buff Wrap and Sweet Potato Fries from Klondike Cafe on Monday at Lunch

Dinner last night post-bench training was amazing! Homemade chicken tacos (tortillas = carbs) w/ a homemade salsa of tomatoes, bell pepper, onion, sweet corn, cilantro and lime juice and homemade cilantro/sour cream sauce. Paired with fresh strawberries and pineapple as "carbs" as well.

Bodyweight this Morning: 214.5lbs Morning cardio is 30 minutes fasted Monday-Friday and managing it well. 18 more days until weigh-ins. Staying focused, motivated, and dedicated.

"Never give up on something you want. It is difficult to wait, but more difficult to regret..."

JustinBlatnik
02-14-2013, 09:33 AM
2/13/13 Deadlift Day

Didn't have too good of a plan going into today. Turned out pretty successful I feel. One more deadlift day next week which will be full gear hitting an opener.

Sumo Deads w/ Short Light Bands (~100lbs added at top)
135x3
225x3
315x3
add belt
365x3
add power pants
405x3
455x3
495x2
525x1 probably a PR in power pants alone, the add bands WOO!

Sumo Rack Pulls (Bar just below patellar tendon insertion on shin)
405x5
495x5
585x3

Oly Squats in oly shoes, beltless
135x8
185x8
225x8
275x8
minimal rest and low back pump set in pretty good.

Hanging Leg Raises 3x15 w/ 4lb med ball in between feet

Pretty dead after this workout but got in solid work and came out feeling pretty good "injury wise" (back and shoulder) Could be not enough sleep and carbs being down getting to me. Might up the carbs the next few days to see how it helps. Bodyweight this morning (post-cardio and after big coffee at 10am was 211.5lbs, so ahead of schedule and can recoup a bit. Got my TENS/EMS unit in yesterday so going t be using the crap out of it and lots of ice is helping both the shoulder and back.

JustinBlatnik
02-15-2013, 12:17 PM
2/15/13 Upper Accessory

Avoided all pressing movements today to let shoulder heal. Everything light, super-setted, and higher reps for blood flow and pump. all about recovery now until the meet with only 3 real heavy sessions left.

12 min stationary bike

Neutral Grip Lat Pulldowns 5x15
Lateral Delt DB Raises 5x15

Neutral Grip Seated Row 4x12
DB Rear/Lat Delt Raises 4x12 (not full bent over reverse fly)

DB Shrugs 3x15
Face Pulls 3x15

DB Curls 2x15
Cable Flys 2x25
Tricep Rope Pushdowns 2x25

Abs - until bad cramp. havent had one of those in a looong time. so weird and different. knew i was slightly dehydrated this morning due to cottonmouth at work last night. bodyweight this am was 211.0lbs. going to hit the hydration hard today and should be up a bit tomorrow. not time to cut water yet!

10 min stationary bike

Side Note - Both shoulder and low back feeling substantially improved today. hope this trend sticks! (knocking on wood!)

JustinBlatnik
02-18-2013, 07:43 AM
2/17/13 Last Heavy Squat Day

So going into today body was feeling pretty good. A little tired though.

Squats
155x5
245x4
add belt
335x2
add briefs
425x1
add suit straps down
515x1
add straps up
575x1
add gripper wraps and slightly tighter straps
645x1 (last warmup)
add convict wraps and slightly tighter straps
710x1 opener grinder.
shut it down

Step Ups 3x10 each leg bw
Planks 3x1min bw

So things went well until my opener. Super slow grinder. Guess is just overall fatigue and CNS beginning to overtrain. Have had at least 5 heavy Sundays in a row, with a "break" for Pullfest where it was max effort deadlifting. Also have worked the past 3 nights in a row on my feet at the bar. Should be ready to go for the meet with some rest and recovery. Did notice on opener attempt that coming up I still windmilled quite a bit, with my left side of the bar being waaay farther away from the rack than the right. Low back is feeling fine, but need to get to the bottom with this crookedness that has come about in the last 2 weeks.

JustinBlatnik
02-20-2013, 07:33 AM
2/19/12 Last Bench Day

Final bench prep day before the meet. Plan is opener followed by 1-2 sets to a higher board.

Bench
135x7
185x3
225x3
275x2
315x2
385x1 3-board
add shirt
445x1 air boards
495x1 touch (500 opener). Really had to fight this rep hard. Great win in that aspect. Bit more of a grinder than I wanted but learned to fight a weight going back and forth and kept it from dropping towards neck or belly.
545x1 2-board pretty smooth. Took this as "in-between" 1st and 2nd attempt.

Light bloodflow work:
Tricep Pushdowns
Cable Flys

Nothing to crazy. Stopped accessory when I started to feel my shoulder. Felt nothing while benching. Dialed in. Ready for recovery.

JustinBlatnik
02-21-2013, 11:42 AM
2/20/13 Last Deadlift Day

Goal going into today was to work up to something around opener-ish weight.

Deadlifts
135x3x2 conv, then sumo
225x2x2 conv, then sumo
add belt
315x1x2 conv, then sumo
add power pants, sumo from here on
405x1
add suit straps down
495x1
add straps up
545x1
585x1
600x1

Light GMs 95x12x3
BW Lunges 2 set of 50 steps
Pulldown Abs 2x15

Great Day to finish the training cycle on. Wasn't going to take either the 585 or 600 but decided to take them both because I felt good, strong, and fast. Also toyed with how tight I put my straps on with these as well. Now time for lots of rest, ice, and recovery work. Bodyweight has been right around 210.0lbs the last few mornings, so everything went right on par with my diet. So ready for go-time. PRO TOTAL here I come!

JustinBlatnik
02-25-2013, 07:18 AM
Catch-Up Post

So since last Wednesday (2/20/13) I have kept up with with my morning cardio daily (except Sunday). This cardio is either fast walking, stationary bike, or elliptical to reduce impact and I keep it at a low-internsity steady state for 30 minutes. Diet has still been 90% right on, with a little extra cheat here and there. Not much training - recovery mode now. Lots of ice, stim, adn as much rest as possible.

Saturday 2/23/13 Upper Body Pump Circuit - not much of anything (~25 mins), just movement

Sunday 2/24/13 Deload Lower

Squats
155x3
245x3
335x2
add briefs
425 for 5 easy singles, focus on perfect form, tightness, getting up call and not anticipating up call/getting loose/dipping

Leg Press 2 sets x bunch super light
Leg Extension 1 set to pump
Band Leg Curl 3x15 light band (easy)
Planks 3 sets of 1 min

Feeling pretty good. Definitely anxious/nervous/excited for the meet. Bodyweight is down to around 208lbs so weight cut will be easy. All about focus and recovery now.

JustinBlatnik
03-08-2013, 01:27 PM
The Meet...or not so much of one

So I have had some time to think over this meet. Definitely didn't go as planned. Bombed Out. Here is how things went:

Thursday (2/28/13)
Got on the road to Columbus. Uneventful car ride up. Got to the hotel, spent a little time down in the hot tub before bed.

Friday (3/1/13)
Garrett made weight in the morning and then we went out to the Arnold around noon. I didn't eat but a small breakfast today due to cutting weight, and walking around the Arnold wasn't too bad. Disappointed in the low level of jacked dudes and hot chicks this year. Just seemed sub-par to me. And the supplement companies need to suck it up and quit having so many "take a bite while you are here" samples and give me a full size bar or portion of their products. Hardest part of the day was probably smelling the sushi Garrett ate for lunch. Didn't bother me watching, but the smell was bangin! Back at the hotel, it only took me total of 2 hours in the hot salt bath (not even full time in, bu in and out) to cut my remaining weight. Super easy, got down to 197 on Garrett's scale before bed. We ended up with a big jacuzzi in our room that made it so nice to not have to go down to the pool/hot tub.

Saturday (3/2/13)
Hurried over to weigh-ins (made it at 195.0 pounds) and then hurried back to the meet to help Garrett out. His squats were super impressive and fast. However, after his squats, I started to really feel like crap. Ate and rehydrated too fast, thought I was going to vomit. Also was tired from not much sleep the night before due to Garrett's snoring, but I didn't wake him because he had to lift. Lesson: bring earplugs to any meet! Helped Garrett out the rest of the day and by the afternoon I had gotten in a few naps and the stomach was feeling better. Continued eating/drinking and got my bodyweight up to 218 on Garrett's scale before bed. 23lb bloat (1-lb PR) and felt great heading to bed. Not even that bloated feeling.

Sunday (3/3/13) Meet Day
Slept good, woke up, had a little to eat, and got rolling. Everything seemed normal, if anything I felt more relaxed than expected, but still had the butterflies. Was in the beginning of the 3rd squat flight so had some extra downtime.

Warmups
Barxsome
platexsome
265x2
add briefs
355x1
465x1
add suit straps up light
555x1
add knee wraps
645x1 was a little squirly but think it was due to my straps still too loose. Weight didn't feel too heavy. Onto the platform

Opener - 710 Good lift. Garrett said he didn't even get a tap and sunk me deep. Felt fine so decided to head for a straight up 5lb PR
2nd - 755 No lift. Just sucked. Probably thinking too much. Knew I needed at least 750 to have a smooth day at the pro total.
3rd - 755 No lift. Garrett said he had never seen me with that form. Knees forwards and bent way over. Don't know where this came from. Weight still didn't feel too bad on my back, but just did not have it together on squat. Was pissed/confused. Took some time to settle down and realized I still had a shot (although a long one) at the pro total.

Had a good long time until the bench with the Pro Bench Meet on the same day. Once I got into benching, was feeling motivated and more importantly body felt good.

Warmups
barxbunch
platex8
225x4
315x2
add shirt
395x2 air boards
445x1 1-board felt great after this attempt. felt super powerful and fast, expected really awesome things.

Opener - 501 No Lift. wow. Pressed in a horrible groove and griiiiiinded it almost to lockout but couldn't get it. Should of just had them take it. Really confident with this and had killed it multiple times in training.
2nd - 532 No lift. Again somehow didn't press in a good groove. thought the extra 20lbs would help get the bar to touch. Just crappy. And needed to have a shot at going 567lbs on 3rd for the Pro Total. Out the window now.
3rd - 523 No lift. Decided to try and stay in the meet. Down portion went smooth but must have been too anxious/jacked up and pressed towards my face too fast and launched it. Bombed in the meet.

So ended up confused more than anything after this meet. Everything seemed to go pretty close to plan. The dieting went well and I slowly lost fat starting in January and made a simple cut to make weight. Had visualized the attempts and seen the success. Felt good on meet day. Training seemed primed to hit the necessary numbers. Just didn't lift well on the platform.

Moving on - plan is to give it another shot May 18th at the IPA Meet in Hickory. Going to set the bar once again at the 2K total at 198, turn Pro, and figure out a quick 9 week training cycle to lead into that meet.

We (Garrett and I) cannot thank all those who gave us so much support leading into this meet. It was a big experience for both of us on such a high-level stage. From the donations, the pick-me-ups, help, kind words, everything. It would not have been possible without the support group. Also have to thank the training partners Derek, Matt, Zack, Garrett, and Garrett, and the Tribe for everything they have done to help get me ready for the platform. Not done yet!!!!

JustinBlatnik
03-11-2013, 07:21 AM
A Week's Worth of Catch-Up
Been a little busy getting back this past week from the meet and then getting stuff done before Spring Break. It's deload week, but still got in some decent work. Recap:

Tuesday 3/5/2013 Bench Day

Bench
up to
275x5 x3
315x3 x2

Pullups 6x6

Following exercises performed with light weight and high reps, focusing on blood flow and recovery from the meet:

Lateral Delt Raises
Tricep Band Pushdowns
DB Curls
Band Pullaparts

Wednesday 3/6/2013 Deadlift Day

Deadlifts (with straps and belt)
up to
405x5 x3 conventional
405x5 x3 sumo

Front Squat 4x8
weights were something like 115, 145, 175, 215

Bodyweight Lunges
4 sets of 50 steps nonstop. Holy quad pump and glute failure

Planks w/ 45lbs plate
2x 1min front
2x 45sec each side

Sore for a few days after this one!

Friday 3/8/2013 Upper Accessory

Bench
up to 315x3
add 3-board
345x3
355x3

"Speed Bench"
275x3 x4 with slingshot

Pause Bench w/ Close Grip (Pause 1" off chest)
225x5 x4

Incline DB Flies (light, high rep)
Band Face Pulls 5x15
Lat Pulldowns (heavy)
DB Rows (up to 130sx10)

Good day here today. Got all in right around an hour.

Saturday 3/9/2013 Spend a good 6ish hours snowboarding today.

Sunday 3/10/2013 Squat Day

Squats
155x5
205x5
245x5
295x5
belt on
335x5
370x5 (gunna call this a current PR, haven't done 5-rep raw squats in a loooong time)
add knee wraps
400x3 felt easy/light. first time raw with wraps in a long while. had to fight getting pushed over.
430x3 bar felt a lot heavier on my back. not a bad first day back though

Pause Squats (5-count in the hole)
205x5 x4 with light belt on

GHR (hole 19 on our GHR)
4x10 bw

GHR Situps
3x15 w/ 10lb plate behind head

Solid squat day. Really want to work my raw training higher. Happy with how this went today, considering legs being fatigued from boarding the day before. Been trying to loosen up the back, has been tight since the meet. Was skeptical on first set of squats with 155 with how tight it was, but got in a solid day. Success.

JustinBlatnik
03-13-2013, 09:27 AM
3/12/13 Bench Day

Floor Press
70kgsx8
90kgsx5
110kgsx4
130kgsx2
150kgsx1
160kgsx1 PR (352lbs)
add slingshot
170kgsx1 PR
140kgsx9 down set with slingshot, couldn't lock 10th rep

Standing Strict Overhead Press
110lbsx8
120x8
130x8
140x8
150x8

Incline DB Flys 35sx12, 25sx15x2
DB Pullovers 65x10, 75x10, 85x10
DB Rock n Rolls 45sx10, 55sx10x2
Band Pushdowns 3x15
Band "Rows to Chest" (like face pulls) 3x15
DB Curls 2 drop sets down the rack

Great training day today. Always good hitting a PR, which I think was a 7-12lb PR in the floor press. Overhead press went really well for not doing it in a long time and with my left shoulder a/c joint still bothering me just a tad.

Got asked the question yesterday on how I focus my accessory work. All other accessory work is focusing on some hypertrophy type work right now, with rep ranges between 8-15. Sticking with that for another week or two before I shift to lower reps and heavier weight (5-10 reps) on accessory with the focus being strength. Then leading into the last month(ish) of the meet prep the accessory will generally ramp up to higher reps again for blood flow and recovery type work. In a training session, I tend to think about 1 main working exercise, a secondary "main" exercise", a 'heavier' assistance movement, then a few lighter assistance movements.

JustinBlatnik
03-15-2013, 10:36 AM
3/13/13 Deadlift Day
Training in the garage at home visiting for Spring Break. Forgot power pants, so had to stick with raw pulling.

Rack Pulls w/ straps (Bottom Pin at Home, sits around 3-4" below knee cap)
add short mini bands in odd setup, didn't add much, maybe 30lbs?
135x3 x2 (conv first set, sumo second set)
225x3 x2
315x3 x2
add belt
365x3 x2
405x3 x2
455x3 sumo here only
505x3
535x3

Front Squats (beltless in oly shoes)
135x6
185x6
225x6
250x6

Walking Lunges w/ 115lb barbell
100 total steps (broken into sets of 40 steps, 30 steps, 20 steps, 10 steps)

Ab Roller 3x15 bw

Tough day today. Trying to keep raw volume high right now with the deads, but wanted to put on power pants but forgot them at home. Lunges really made my glutes super sore, going to keep them in the mix because they are obviously exposing weakness. Felt good to test out the ab roller again. I really like the exercise and was cautious because last time it caused my back to go out again.

On a different note: I have been eating like a glutton being at home this past few days. Going to hunker back down with the cardio and diet post spring break.

JustinBlatnik
03-15-2013, 03:12 PM
3/15/13 Upper Assistance Day
Bench
up to 315x3
add 2-board
335x3
350x3

"Speed Bench"
275x3 x4 with close grip

Pause Bench (~3sec pause 1" off chest)
225x5 x4 w/ comp grip

Lateral Delt Raises 3x25 w/ 10lb plates
Band Pullaparts 3x25 w/ mini band

Band Pushdowns 3x25 w/ mini band
Front Delt Raises 3x25 w/ 10lb plates

Fat Gripz BB Curls 65x20 x2

Solid day today. Still feeling a little beat up but everything went smooth. Kept some accessory higher repped to not push anything too crazy.

gopostal42
03-15-2013, 05:43 PM
http://www.partyofsin.com/wp-content/uploads/2010/05/gluttony.jpg

gluttony...... up to the 275's!

JustinBlatnik
03-18-2013, 07:14 AM
3/17/13 Squat Day

Squats
155x5
245x5
add belt
335x5
385x3
add briefs
425x5
475x3
515x2
540x1 smoked this
570xmiss shift forwards bad in the hole, would have been 5lb alltime PR
add reverse light bands (~35lbs off in bottom with setup)
605xmiss just didnt have it. shouldn't have made the jump in weight. didn't know tension of the bands until afterwards

3-sec Pause Squats (in briefs)
335x5
355x5 hamstrings started to feel smoked

Good Mornings
95lbs x15
135x12
155x12

GHR (all bw)
1x10 - on hole 19
2x10 - on hole 20 (harder than 19 - feet closer to hip pad)
1x10 - on hole 21 really tough

Planks 2x1min w/ 25kg on back

Time to start back adding gear, but wanted to keep volume high. Probably should not have tried an alltime PR but with how well the 540 felt I went for it. Also was told on my miss at 570 that I was really deep, which is better than cutting squats high.Need to start cutting at parallel (or just a hair below) though in order to not miss anymore squats due to depth, shifting forwards and losing back tightness in the hole.

JustinBlatnik
03-19-2013, 09:52 AM
3/18/13 "Off Day"

Literally had a headache all day long. Not a tension headache, not a sinus headache. Just a headache. Freaking awful. Tried everything throughout the day (aleve, ibuprofen, aspirin, tylenol) drinking tons of water, eating food, nap. No relief. Did get in 30 mins of walking on the treadmill in the afternoon.

JustinBlatnik
03-20-2013, 08:16 AM
3/19/13 Bench Day

Opted to stay out of the shirt for one more week. Here's how it went:

Bench
135x12
225x6
275x3
315x3
add slingshot
365x2
405x1 felt great, decided to go for a PR
435xmiss no umph. bad groove, too heavy, whatever. not there today.
down sets with slingshot
365x4 (missed 5th)
315x9

Incline DB Press
65sx10
75sx10
85sx8 shoulders felt smoked at this point. Didn't feel like doing much else today.

Slingshot Pushups
1x75
1x40 with feel elevated

Shut it down after this today. Shoulders just didn't feel there today. Hopefully I feel fresh for some tough accessory later this week.

JustinBlatnik
03-21-2013, 07:20 PM
3/21/13 Deadlift/Lower Training
Had to train today instead of yesterday because of a work meeting.

Partial Deadlifts off 3 mats (2.25" I think)
135x5 x2 first set conv second set sumo
225x5 x2
315x3 x2
add belt
405x3 x2
455x2 sumo only here on out
add power pants
495x2
525x2
550x2
Thought about going 575x1 but didn't want to chance a miss.

Wide Stance Squats in power pants (little wider than normal/comfort)
135x5
225x5
315x5
365x5
405x5

Front Squats (in oly shoes and belt)
135x8
185x6
225x5
275x5

Lunges (in place)
135x10 steps (5 each leg)
185x10 steps x3 wow.
1 set of 50 steps bw lunges

45-Degree BW Back Raise
3x24 8-8-8 right leg only, left leg only, both legs
enter low back pump

Standing Cable Ab Pulldown Machine
3x12 100, 110, 120lbs

Huge adductor pump after the lunges. Tough day today. Lot of volume. I think the deads off the mats are going to be really good because I cannot gain momentum off the floor to get through my sticking point. These caused me to really strain the pull for the portion below my knees. Lockout has been feeling strong. Going to be interesting to see how I feel in the coming days. Bodyweight is floating between 210 and 215 depending on when I have been randomly checking.

JustinBlatnik
03-25-2013, 08:17 AM
3/22/13 Shoulders/Back Accessory

Pullups 3x10 bw

Standing Strict OHP
105x15
125x12
125x10
125x8
supersetted with:
DB Lateral Delt Raises 4x10 w/ 25s

Upright Rows
105x12 x3
supersetted with:
DB Rear Delt Raises 4x12 w/ 25s

DB Shrugs 85sx15 x2 w/ squeeze at top
supersetted with:
DB Front Delt Raises 2x12 w/ 35s

Chest Supported Row
90x10
105x10
120x10

Meadows Rows
50x10
75x10
100x10 x2

DB Pullovers 2x15 w/ 70lb dumbbell
supersetted with:
Fat Bar Curls 2x15

What a day. Awesome. My rhomboid/lower trap area is still sore 3 days later.

JustinBlatnik
03-25-2013, 08:21 AM
3/24/13 Squat Day

So celebrated birthday a little too hard on Saturday night. Struggled today. Not smart but oh well. I'll make up for it. (and was still sore from Thursdays work)

squats
155x5
245x4
add belt
335x3
385x1
add briefs
425x2
475x1
add suit straps down
515x1
565x1
add straps up light
605xmiss

Shut it down.

Was really hungover and was kinda surprised I made it to where I did. Dragged ass bad. Find myself pushing for depth at times and it is causing me to get forward in the hole. Pretty much what happened on the 605, plus on the way down the straps rotated pretty bad and I felt it and kept going. Oh well. Gunna come back and kill it next week.

JustinBlatnik
03-26-2013, 09:04 PM
3/26/13 Bench Day

Morning:

Neutral Grip Pullups 1x12, 1x10, 1x8

T-Bar Row 90x10, 115x10, 135x10, 160x8

Band Pullaparts (on Bench) 3x15

DB Low Incline Press 45sx20, 50sx20, 55sx20

Leg Riases w/ Med Ball 3x10

GHR Crunches 3x10

20 minute walk


Night:

Bench
up to
315x3
350x1
395x1 3-board
add shirt (first time right side out)
445x2 2-board
475x1 1-board
500x1 1-board (smooth)
545x1 2-board (felt heavy)

Close Grip Flat Back 3-Board Press
225x15 x2

DB Rock-n-Rolls
45sx8, 50sx8, 55sx9, 60sx8

EZ Bar Curls 95x10 x2
DB Delt Raises (in between front and lateral) 20sx20 x2

Hammer Curls 30sx8, 35sx8, 40sx8, 45sx9
Band Pushdowns 4x25


All in all a great day. Lots of volume between day and night, but a lot done as blood flow and preventative/extra work. Shirt work went fairly well for first day back. Last set just felt heavy but I expected it to.

JustinBlatnik
03-27-2013, 06:43 PM
3/27/13 Lower/Deadlift Day

Morning:

RDLs 95lbsx10x4

Hack Squats ~5 sets of 6 working up in weight to something moderately heavy (RPE 7-8)

45-Degree Back Hypers 3x24 (8 1-leg, 8 other-leg, 8 both legs)

Ab Rollouts bwx15, bw+25x15, bw+45x15

Band Leg Curls 2x12

Calves 4 sets of 15 (2 on leg press, 2 seated machine)

Sprints for 6 minutes (30 second sprint, 30 second rest) - DESTROYED ME


Night:

Sumo Deadlifts (standing on 1 mat deficit)
work sets: 495 for 10 singles in full gear, straps up

Conventional Deficit Deadlifts
315x6 x3 standing on 3-4" deficit

Single Leg Squats 3x8 per leg holding 55lb db's


What a day! Loved day like today. Went harder than I expected to in the morning but oh well, had to make up for Sunday a bit. Pulls at night were for speed and form work in the gear, went really well and smooth. Eating a lot today!

JustinBlatnik
03-30-2013, 05:46 AM
3/29/13 Upper Accessory

3/28 - Had the comprehensive exams for my Master's degree in the evening. Stressful but did well, glad that it's over.

Also watched the movie "Seven Psychopaths", highly recommend it. Very funny

3/29 Morning - Quick back workout

Lat Pulldowns (Wide Neutral Grip)
5x10 working up to 230lbs

Meadows Rows
75x10, 100x10, 125x10, 150x15

Seated Cable Rows 2x12

Cable Face Pulls 3x15


Night:

Bench
up to 315x3
345x2 3-board
365x2 3-board
380x1 3-board

Slingshot "Speed" Bench
295x3 x4

Pause Bench (1" off chest for 3 count) Close Grip
245x4 x4

Low Incline Flys 35sx12, 40sx10, 45sx10
supersetted with
Chaos Incline Bench 3x15 (similar to bamboo bar bench - 25s attached with bands to pvc pipe)


Upright Rows 95x10, 115x10, 125x10, 135x10

DB Rear/Side Delt Raises (in between side and rear, slight bent forward) 25sx12 x4

DB Curls 40sx10, 50sx10
Cable Tricep Pushdown 3x30

Bench just felt heavy tonight. Could tell that when I got to the last warmup set with 315. Pause bench felt very good. The flys and chaos bench smoked my upper chest and front delts. Pumped off the arms at the end - doing this I think has kept my elbow feeling relatively good. Looking into backing off a lot of the pressing to let the shoulders rest/recover some.

On another side note - I ate a TON today.High protein, decent post-workout carbs at night. Good Day.

JustinBlatnik
03-31-2013, 07:04 PM
3/31/13 Squat Day

Squats
155x5
245x3
295x3
335x3
add belt
385x5 current PR
425x1 x2 first rep wasn't great so did it again. Still wasn't great. oh well.
add briefs
425x2
475x1
515x1
add suit straps down
565x1 x2 was having some technique issue, so took a second.
add straps up
605x1
add gripper knee wraps
640x1
switch to convict knee wraps
675x1
add reverse average bands (40lbs off top, 80lbs off bottom)
725x1 x2

3-Count Pause Squats (in briefs)
335x3 no belt
385x3 x3 with belt, moved stance around. tough

GHR (on hole 21 - progress from last 2 weeks)
3x10

Leg Extensions 3x15

Planks (w/ 30kgs on back) 3x1 minute

So kind of like my first day back in full gear (last week doesn't count). Have been having a lot of issues lately (prior to last meet, at the meet, and recently) with falling forwards. So took some extra time, extra reps trying to sort it out a bit. Aggravating as all get out. Chose to not overdo it and stayed at a second reverse band set at the same weight instead of jumping any heavier. Hopefully get these technique issue ironed out and plans for a bigger squat!

JustinBlatnik
04-03-2013, 12:31 PM
4/1/13 Random

Snatches off Blocks at Knee Height
triples up to 75kg, up to 85kgx1, miss 90kgs

Vertical Jump Test - Hit all-time PR of 28". Not bad the day after lower training and a bunch of snatches.

4/2/13 Bench Day
Bench
up to
315x3
335x1
355xmiss shoulders just not there
315x3
275x5 x3

3-board Press
275x8,7,8

Attempt Incline Bench - stopped to not destroy shoulders

Incline Tricep Extensions 3x8

Band Pushdowns 3x15

Dips w/ Slingshot
3x20 w/ 45lbs added
2x20 bw

Pushups in Reactive Slingshot 2x30

During/after bench just wanted to shut it down. Wasn't motivated and with it not going well just sucked more. No "umph" behind my pressing lately. Might be taxing the shoulder joints too much. Probably going to shift back to true dynamic effort bench to take some load off my shoulders.

JustinBlatnik
04-03-2013, 06:57 PM
4/3/12 Deadlift Day

Wasn't 100% on what to do going into today, got some crazy idea to attempt to pull a 2RM PR, almost had it.

Deadlifts
up to 315x3 x2 conv and sumo
add belt
405x2 x2 conv and sumo
455x1 x2 conv and sumo
add power pants (sumo only from here)
495x1
add suit straps down
545x1
add straps up
585x1
605x1.5! clean first rep, second got out in front of me and stalled right at my knees. close!

Goodmornings
95x10
135x10
165x10
add belt
195x10 stopped here, was feeling pretty off in my right SI joint

Lunges (in place)
135x12 steps
155x12 steps
175x12 steps
195x12 steps

Shut it down after this. Was going to do some abs and and low back hyper work but with SI starting to bother me I decided the little accessory can wait. Felt really really good today considering. Performance better than yesterday. Only 5 more deadlift training days until the next meet!

JustinBlatnik
04-05-2013, 01:18 PM
4/5/13 Upper Accessory

Speed Bench
145+short minis
12 set of 3 with altered grips all inside rings

Incline DB Bench (elbows out to sides)
50sx15
60sx15
55sx15

Pullups (wide)
3x5 w/ 25lbs

T-Bar Rows 3x12 moderate
- there is a grip on the school's new t-bar rows that really hits the lower lats good.

Meadows Rows
75x10
100x10
125x8
150x8

DB Lateral Raises
25sx10
30sx10
35sx10, drop set to 20s til failure

Fat Bar Curls 2x12
Preacher Curls 2 sets to failre
DB Curls 2 sets to failure

Well decided to back the pressing and shoulder taxing stuff. Feeling pretty good after this session which should set up for a good bench day this coming Tuesday. Great workout though. Some cramping this afternoon in my forearms but solid work. Awesome chest, lat, and bicep pump.

JustinBlatnik
04-08-2013, 12:43 PM
4/7/13 Squat Day and Future Plans

Squats
155x5
265x4
add belt
355x2
405x1
add briefs
445x2
495x1
535x1
add suit straps dow
585x1
add straps up
625xmiss and re-occurrence of low back injury

Some light squats (135x5x2) and then stretch and low back traction.

So...here we go again. Back "tweaked" again on the squat miss. Upset, aggravated, frustrated, let down, all of the above. Had a lot of time to think about it the rest of the day and up to today, talked with a few people, especially dad, and here is the probable plan/situation and predicaments I am in:

About to graduate May 10th and move home that weekend to Charlotte to live with my parents for the summer to do my internship at my sister's high school. Need to get in a total of 200 hours. Was planning on doing a meet May 18th but I am pretty sure I am going to rule that out of the question now. So, going to hold off on seeing a doctor until I can get to Charlotte and see them at Ortho Carolina at their spine center. Gotta start saving up because I am very certain I will have to get an MRI right off the bat. Pretty sure it's disc related, due to what x-rays in the past kind of hinted at. I think to get a good fix on this it's going to be some sort of surgery route, as everything I have done up to this point hasn't helped much. Trick is, I can't have surgery and not finish my internship, and then after internship I am going to be trying to start a job. Hopefully I can get surgery done (if needed) in between the internship and a job starting. BUT I am going to have to be able to afford it, even with college loan payments starting towards the end of this year.

So, as far as training is going to go, I'm going to shift towards a more bodybuilding approach for the time being. Still going to squat, but the higher reps will lighten the load to a point where it wont be as stressful. Going to really dig deeper into more rehab/prehab/ and strengthening of my back, abs, glutes, etc to help the comeback and downtime if surgery is the option. Going to build a plan that will run me through most of the summer so that when surgery comes around (if it does) I will be able to come back as soon as possible. Not giving up on a Pro Total in powerlifting yet! I've still got plenty of years to achieve that goal and then some. Always going to have setbacks, but it's not about getting knocked down, it's about how you get back up and comeback!

JustinBlatnik
04-09-2013, 08:12 PM
4/9/13 Day 1 of Bodybuildish Phase
So starts the new phase of training to take some time off heavier loading on my low back. Plan is to put together some sort of periodization that will take me through the summer and what could end up as low back surgery. Not a lot of time to devote to drawing up a plan right now, so just winging it in the meantime. Do have a split down, looks like this:

Sunday - Legs (Hamstring focus), Glutes, Calves, Abs
Monday - Off Day
Tuesday - Morning is accessory, Night is Chest and Tris
Wednesday - Legs (Quad Focus), Glutes, Calves, Abs
Thursday - Off Day
Friday -Back/Biceps
Saturday - Shoulders, Abs
- might switch around Friday and Saturday depending on how I am feeling.

Tuesday Morning:
Pullups 6 sets of 5
DB Pullovers 3x12 85lbs
Rhomboid Pulldowns 3x12
CSR technically 4 sets, pyramid up and back down
Wide Grip Pulldowns w/ Band 2x15
Stretchers 3x10
Fat Bar Curls 4x10
DB Curls - random variations and sets to pump

Tuesday Night:
Standing Cable Flys (low to high) 1x12, 1x10, 3x8
Incline Bench (w/ Fat Gripz, not to lockout) 135x12. 155x10, 175x8, 195x6
- pre-exhaust is insane!
DB Bench (not to lockout, big stretch in bottom, hands at 45-degrees) 4x8 heavy sets
Close Grip Bench 185x10, 155x12, 135x15
Dips 2 sets x 20 with chest focus
Stretch Pushups 3x12-15
Tricep Superset: 3 rounds
- Rope Pushdown, DB Kickbacks, Overhead Rope Extensions

Chest and Tris super fatigued after this. Different feeling with high volume and muscles just not wanting to work.

JustinBlatnik
04-15-2013, 07:49 AM
4/10/13 Day 2 Legs (Quad Focus)

Leg Extension
5 sets to somewhat of a pump on the gym's crappy machine

Front Squats (in oly shoes, beltless)
95x12, 135x12, 155x10, 175x8, 195x6

Hack Squat
90x12, 140x12, 180x12

Lunges
bw for 3 sets of 50 steps

Calf Raises
2x15 on leg press, 2x15 seated calf machine

Light Abs.

JustinBlatnik
04-15-2013, 07:49 AM
4/12/13 Shoulder and Back/Bi Combo

Going out of town this weekend so had to combine the 2 days

Seated Military Press (w/ Fat Gripz)
95x12, 105x12, 110x12, 115x10, 125x8, 135x6
- front delts/chest still smoked from Tuesday's chest day.

Lateral Delt Raises 3x12
superset with
Band Pullaparts 3x12

Wide Neutral Grip Lat Pulldowns
195x12 x3

Meadows Rows
100x12
125x12

Upright Rows
95x12 x3

Fat Gripz DB Curls
3ish sets to pump?

I think that was it for this session. Lots done in a pretty short amount of time before heading out of town.

4/13/14

13 Hours of Yard Work. Super exhausted after this day. Ate a huge meal and was in bed at 11:15pm (earliest in months). Slept until 9am (longest in a long time).

4/14/13 Off Day

JustinBlatnik
04-16-2013, 10:09 AM
4/15/13 Leg Day - Hamstring Focus

Morning: 30 mins steady state on treadmill

Decided to squat again after the back "going out" again last week. It was feeling pretty good going in. But now with higher reps, loads are a lot lighter which should help.

Squat (moderate stance...around where I feel most powerful)
barx10
95x10
135x10
185x10
225x10
275x10 beltless PR go figure
add belt
315x10 onset of low back pump, mainly left erector

Box Squats (beltless to high box - 15" I think)
225x15 x2 with a wide stance

Light Strict GMs
95x12 x2

Light Strict RDLs
95x12 x2

Seated Leg Curls
a ton of sets and reps until hamstring destruction. just went after it. worked up heavier, different drop sets, whatever. just tried to make it so walking would be impossible

Calf Raises
2x20 on Leg Press
2x20 on Seated Calf
-first 10 of each set were focus on eccentric/dorsiflexion movement. last 10 were focus on concentric/plantarflexion

ABS
Crunches holding 45lb plate 3x20
Leg Raises 3x20
Side Crunches 3x20 each

Awesome training session. Back pump sucked. Buy end of session I was fighting leg spasms, not vomiting, and ab cramps. AND hit a PR in there!

JustinBlatnik
04-17-2013, 07:51 AM
4/16/13 Chest/Triceps Day

Morning: 35 mins steady state cardio on treadmill

Standing Cable Flys (low to high)
1x12, 1x10, 3x8 on free motion machine

Incline Bench (with Fat Gripz)
140x12, 160x10, 180x8, 200x6

Weighted Dips (tuck chin, lean forward - chest focus)
bwx8
bw+25x8
bw+45x8
bw+70x8
bw+90x8 x2

DB Bench (holding dbs pressed against each other in neutral grip)
up to 70sx15, 70sx10
- These were awesome for direct work on the pecs. Definitely keeping these in. Some of the best direct pec work I've ever felt.

Close Grip Bench (finish off chest and transition to tricep)
135x15, 135x17

DB Kickbacks (first 6 reps regular, second 6 reps palm to ceiling)
30x12 x3 each arm

Band Pushdowns 3x15

Another great session today. Trying to adapt to the high volume.

JustinBlatnik
04-18-2013, 10:09 AM
4/17/13 Legs - Quad Focus

Band Leg Extension (rigged up on crappy leg extension machine. worked pretty well. no plate weight)
4x12 w/ avg. onyx band

Front Squats (oly shoes, beltless)
95x8, 145x12, 165x10, 185x8, 205x6, 225x4

Leg Press
3x15 w/ 490 plate weight

Glute Bridges
240x12 x4

Band Leg Extension (again)
3x15

Ab Roller
3x12 w/ 45lbs on back

Calf Raises on Leg Press
3x24 (8 toes out, 8 toes straight, 8 toes in)

Another good day. Back is feeling better with some of this time off from heavy load, no arching for bench, and no heavy deadlifts.

JustinBlatnik
04-20-2013, 06:39 PM
4/18/13

30 mins intervals run a lap, walk a lap on track at Student Rec Center. Lap is close to 1/8 of mile

4/19/13 Shoulders

Seated Military Press
95x12, 115x10, 135x8, 155x5
95x12 x3

DB Lateral Raises (seated, with slight pause at top)
15sx15
20sx12 x3

Cable Lateral Raises
2 drop sets to failure

DB Rear Delt Raises
25sx12 x3
then laying on incline bench - Meadow's isolation exercise
12sx35 x2

Upright Rows
3 sets working up to 2 working sets

DB Front Delt Raises (seated)
35sx12 x2

DB Overhead Press (seated)
35sx20
50sx15

Insane shoulder pump. Tons of blood up in there!

JustinBlatnik
04-20-2013, 06:40 PM
4/20/13 Upper Back/Biceps

Wide Neutral Grip Pulldowns
165x10
195x10
210x10
225x8, 180x8 dropset

Chest Supported Rows
70x10, 90x10, 100x10, 110x10, 90x10

Seated Cable Rows
3 work sets of 10
change to 2 single handles and focus on pulling handles apart
3 work sets of 10

Fat Bar Curls 4 sets

DB Curls 2 sets

Talked a lot with some people in the gym today. Not as focused and not as much effort into today.

JustinBlatnik
04-21-2013, 02:00 PM
4/21/13 Legs (Hamstrings)

Squats
95x10
135x10
185x10
225x10
285x10 beltless PR again this week
add belt
335x10 good tough set, up 20lbs from last week.

RDLs (not as strict, constant tension)
135x10
185x10
225x10
275x10

Light Strict GMs
135x12x2

Band Leg Curls
Single Leg 2x12 per leg
Both Legs 2x15

Standing Calf Raises (One-Legged, 2 second pause in top and bottom)
2x10 each leg holding 45lb plate

ABS
Leg Riases 2x12 w/ 8lb med ball between feet
Side Crunch 2x15 each side

Great training session today. Hamstings are smoked. was a little questionable going into the squats but got hips loosened up and felt better. Back felt pretty decent too. Probably going to back off next week, might change it up and deadlift again instead of back squat.

JustinBlatnik
04-24-2013, 07:05 AM
4/23/13 Chest/Tri Day

Standing Cable Flys (low to high)
2x8 warm up, 3x8 working sets

Incline Bench w/ Fat Gripz (constant tension on chest)
145x12, 165x10, 185x8, 205x6

Weighted Dips
bwx8
bw+45x8
bw+70x8
bw+100x7
bw+90x7,1,1 (rest pause to finish reps)

DB Bench (holding dbs pressed against each other in neutral grip)
50sx12
65sx15 x2

DB Pullovers
90x12
95x11 x2

Low Incline Tate Press
45sx11
45sx15
50sx12

Band Pushdowns
3 sets to pump
superset w/ Band Pullaparts 3 sets to pump

Pushups 75 reps (took forever, so dead)

Awesome freaking day. Huge pump and work in chest and triceps. Days like this are what get you bigger and stronger. Long road, but any progress is still progress.

JustinBlatnik
04-25-2013, 10:09 AM
4/24/13 Legs (Quads)

Band Leg Extension 4x12 (up 20lbs of machine weight last 2 sets)

Front Squats (oly shoes and beltless)
95x8
135x10
165x10
195x10
225x10

Hack Squat
3x10 hard as hell

Single Leg Squats (back leg raises)
2x12 per leg holding 50lb dbs

Onset of about 5 minutes trying not to hurl.

Planks
2x1min w/ 25kg on back

Solid day. Got this all in under an hour. Wore my ass out.

JustinBlatnik
04-26-2013, 12:19 PM
4/26/13 Shoulders/Back/Biceps Combo
Had to combine 2 days because I will be throwing in a Highland Games this coming Saturday. Also took it a little easy for some extra rest. Practiced on Thursday and throwing went well for it being 11 months since touching an implement.

Seated DB Overhead Press
35sx15
45sx15
55sx15
65sx15

Cable Lateral and Rear Delt Raises
4x8 of each arm each way

Meadows Rear Delt Things
15sx25 x2

Upright Rows 3x12
ss/
DB Shurgs 3x10

Seated Cable Rows 3x12

DB Curls 2x12
BB Curls 2x12

JustinBlatnik
04-29-2013, 07:06 AM
Weekend Catch-up and First Highland Games of the Year!

Saturday 4/27/13 Triad Highland Games

Braemar Stone: 28'3"
Open Stone: 36'
Heavy Weight for Distance: 28'-2.5" PR!
Light Weight for Distance: 58' PR!
Heavy Hammer:61'-6.5"
Caber: 89-degrees
Sheaf Toss: 24'
Weight for Height: 11'

Reacp: Had a TON of fun getting back to throwing. Always a great bunch of people to hang out with all day. Didn't expect much out of myself today with hardly any practice the past year and with wondering how my back would hold up. Back was fine, tight the next day but nothing new and no pain. Onto events: HIT PRs in both my weights for distance!!! And more in the tank! Hammer felt about as good as ever, even though distance wasn't great. Caber should have been a 9:30, but oh well, not a 12. Need more practice on this event, I get too excited. Sheaf was tough, didn't have my own fork and the bag seemed very slick, coming off forks early. And as for weight for height, still a work in progress, definitely need more practice on the technique.

BRING ON MORE GAMES!

Sunday 4/28/13 Lower Deload

Nothing really worth noting today. Did some leg press and step-ups. Also did a lot of foam rolling and stuff for low back and mobility. Found out I need to do more foam rolling, my quads were awful

JustinBlatnik
04-30-2013, 08:39 PM
4/30/13 Bench/Tri Day

Hike Grandfather Mountain today for the last time as a student. Only costs $2 as a student in April and have a nice day so had to take advantage. It was nice to get out in the weather and not be in an office all day. So this was pretty tough "cardio" for the day.

Cable Flys (Low to High) on free motion machine
60x10 x2
70x10 x2

Incline Bench
135x10
155x10
175x10
195x8

DB Bench (holding dumbbells together - chest focus)
50sx20
60sx15
65sx12
70sx12
75sx10
85sx8

Dips
bw x 12,18,15

Incline Tate Press
45sx12
35sx12 x2
ss/
Tricep Pushdown 3x15

Awesome chest and tricep pump at the end. tough workout, done in an hour.

JustinBlatnik
05-02-2013, 08:55 AM
5/1/13 Lower (Quads)

Banded Leg Extension 2x20

Front Squat
95x8
135x8
185x8
add belt
225x10
245x10 most likely a PR
add straps to help with rack position (wrist/bicep pain)
260x6

Leg Press
6 sets of 10 increasing weight to 760
add reverse band (didn't do much)
1 drop set from 760 down

Banded Leg Extension 5x15

Ab Roller
3x15 w/ 25lbs on back
2x15 bw

Calf Raises
3x20 seated
3x20 on leg press

Awesome freaking day!

gopostal42
05-02-2013, 12:45 PM
be careful on the leg press sir, that's the general position your back likes to fall apart in.

JustinBlatnik
05-03-2013, 01:10 PM
gotcha D. Ya I have been real careful with it, not allowing my hips to curl, keeping pressure off my low back, so not going "really deep". Adding the rev band takes some pressure off in the bottom. That was last of it, as I wont have one in my garage at home.

5/3/13 Back and Biceps

Running on little sleep, had an hour to get in a workout today. Got after it pretty good. Worked up for a heavy set of 10 then did 2 down sets after that on most exercises.

Chest Supported Row
bunch of sets of 10

Lat Pulldowns (wide neutral grip)
5x10

Meadows Rows
3x10

Seated DB Shrugs
1x20, 1x15

Fat Bar Curls
bunch of sets of 10

DB Curls
3 sets to pump

JustinBlatnik
05-06-2013, 03:19 PM
5/4/13 Shoulders

DB Seated Overhead Press
around 5 sets of 12

Cable Lateral Delt Raises
6x10

Cable Rear Delt Raises
3x10

Meadows Rear Delt Things
2 sets

Upright Rows w/ Cable
bunch of sets

Couldn't remember much of the weights I used here. Sick freakin day though. Although pressing strength isn't top notch, definitely have noticeable changes in definition. Going to shift more towards pressing strength as a focus throughout the summer.

JustinBlatnik
05-15-2013, 03:38 PM
5/5/12 Legs (Hamstring Focus)

Squats
95x10
135x10
185x10
225x10
265x3
300x10 lifetime PR beltless!
add belt
335x3
add knee wraps (grippers)
365x10 lifetime PR again! never attempted this weight for this many reps. Think previous is without wraps is around 6 reps.

Deadlifts (Conventional)
135x5
225x5
315x5
add straps
365x5
add belt
405x5
455x5

Weighted Planks (30 seconds each set, 4 sets)
1x90lbs, 1x110lbs, 1x155lbs, 1x185lbs

I love having so many good days in the gym in a row. Killed the squats. Such a mental boost. Pulled for the first time in a long time, and somewhat heavy at that for my conventional. Going to slowly work this back in because my back feels fine but definitely taxed.

JustinBlatnik
05-15-2013, 03:39 PM
Back At It...
So finally back at it after an insane exam week, graduation, and moving home. Time to get back to business and focus.

5/13/13 Lower (Hamstring focus)

Squats
135x8
185x8
225x8
275x8
315x5 tough set. slowly pushing the beltless squats heavier
add belt
315x8 x2

Conventional Deads (on 1 mat so tiny deficit)
135x5
225x5
315x5
365x5
add belt and straps
405x5 x2

Straight Legs on a deficit
135x12x4

Ab Roller 3x15 bw
Leg Raises (toes to bar) 3x12

Jump Rope 3 sets of 20 double-unders

5/14/13 Chest/Tris - wasn't feeling it going into today

Floor Press
135x15
185x12
225x10
250x10
275x3
225x8 x2

Illegal Wide Grip Bench
135x12 x3

Incline Band Flys 4 sets
- messed around until found a good setup. did some flat flys too

JM Press
95x12
115x12
115/95 drop set

Band Pushdowns
3x15 doubled mini band

So this week has been just a feel-out/ reload type week. Need to spend some time setting up next cycle/plan of attack with my training.

JustinBlatnik
05-15-2013, 09:10 PM
5/15/13 Lower (Quad Focus)

Front Squats
95x8
135x8
185x8
225x8
245x8
add belt
275x6

Lunges
135 for 3 sets of 10 steps per leg

Glute Hip Raise (back on 12" box)
135x12
185x12
225x12

Leg Extensions 3 varied sets

Plate Carries 2 trips w/ 100lb plate, like Husafell Stone - difficult when sweaty
Backwards Sled Drags, 2 trips - 1 heavy, 1 light.

Hammer Rotations 2 sets of 5 rotations with 12.5lb hammer
Planks 3 sets of 1 min bodyweight

Awesome freaking day today. I feel like I say that a lot. Can't help it when you can tell you are getting better.

JustinBlatnik
05-19-2013, 09:42 PM
Thurday 5/16/13 Back

Pullups (wide neutral grip)
bw+45 x7
bw+35 x7
bw+25 x8
bw+20 x8
bw+15 x8
bw+10 x9
bw+5 x9
bw x9
add band assistance and narrow neutral grip
mini x9
monster mini x9
light x9
average x9
= 101 total reps. forearm, bicep, and lat failure.

Inverted Rows 3x12 bw feet flat

Meadows Rows (2 variations)
100x15 x2 "side"
75x15 x2 "front"

Fat Gripz BB Curls 3x12
EZ Bar Preacher Curls 3x15

100 reps abs

Practice some hammer turns with light hammer.

JustinBlatnik
05-19-2013, 09:43 PM
Friday 5/17/13 Shoulders

Morning Session:

Few LWFD throws
Few Light Hammer throws
Sprints: 10 x 40yds at ~90% effort, rest was walk back to start


Night Training:

1-Arm Fat DB Overhead Press
63x3 each arm strict
83x3 each arm strict
103x1 each arm start some leg drive
123x1 right arm only

Standing Strict Overhead Press (w/ Fat Gripz)
135x5
155x5 x4

Incline Bench w/ Fat Gripz - slow constant tension
95x15
115x15
95x15

45lb Plate front delt raise 3x15
Side Delt Raises 23lb dbs 3x15
Band Pullaparts 4x15 w/ monster mini

Calf Raises 135x20 x3

Keg Throws - bunch of throws straight up with empty half keg

JustinBlatnik
05-19-2013, 09:44 PM
5/19/13 Lower Day "1"

Heavy Squat - oly shoes, w/ reverse light bands (complete unload at top, ~65lbs off bottom)
135x5
225x5
275x5
315x3
add belt
340x2 (70%)
365x2 (75%)
add knee wraps (grippers)
390x1 x2 (80%)
410x1 (85%)

Full Cleans
155lbs x 3
175 x3
195 x2
225 x1
245 x1
255 x1
265 x1
275 x1
280 x1 (10lb all-time PR!)

Rep Deadlifts (standing on 1 mat, w/ straps)
320x8 x3 (60%)

RDLs
155x12 x3 standing on 3" block

Ab Roller 4x15

Re-arranged the garage after this to get it more set up and accommodating for training groups of clients. This was Day 1 of my new template that has yet to be finished. Was great and fun getting back to doing some olympic lifting again, as always when hitting a PR! Was just going to feel things out so it was a pleasant surprise. Squats all felt super explosive at a very close stance too. Slowly building the weight back on!

JustinBlatnik
05-22-2013, 10:37 AM
5/21/13 Upper Day

Floor Press
135x10
185x5
225x5
275x5

Speed Floor Press
135x2 x10 short rests

Incline Bench
135x8
165x8
200x7
185x8

Close Grip 3-Board Press
135x10
185x10
225x8 x2
135x15

Tricep Pushdown (V-Bar)
50x10
70x10
80x10 x3

Toes-to-Bar Leg Raises 3x12
Jump Rope x some stuff while waiting on dad to stop by.

Pressing strength just hasn't been feeling "quite there" lately. I think with so much time at lighter weights, any of my flat pressing strength has declined. Guess I need to give it more time to catch back up. Tough doing a bench day without a spot as well, which is why I am sticking to mostly floor press for now.

gopostal42
05-23-2013, 09:02 AM
looks like you're recovering nicely :)

JustinBlatnik
05-23-2013, 09:34 PM
slowly and steady

JustinBlatnik
05-23-2013, 09:52 PM
5/22/13 "Olympic Day"
Speed Front Squat
up to
225x2 x5 beltless (~70% of estimated 1RM with a belt, ~80% of 1RM without belt)

Snatch (in pounds - don't hate, I don't have kilo plates nor care to do conversions right now haha)
95x2
115x2
135x2
155x2 (~80% of estimated 1RM for double)

Cleans (in pounds)
155x2
175x2
195x2
210x2
225x2 (80%) sloppy.

Walking Lunges
155x10 x3 each leg

Calf Raises 155x20 x3
Weighted Crunches 25lb med ball x20 x3

Decent day here. Cleans got sloppy because bar slid on my shirtless, drenched in sweat chest. Super hot, was dead by the end of this session. Had some other work I wanted to do but called it quits. The heat takes it out of me more than I had thought. Oh well, I should expect to perform awesome due to being prepared for heat or a cool climate feeling amazing! First day back to snatches was fun!

So this day in my new cycle is going to have a twist to it, that mainly being the Olympic lifts. The goal with most of my programming is to do reps where peak bar or system power occurs based off of research I had looked at during my Master's degree. In the clean (power clean), peak bar and system power were at 90% and 80% respectively. With performing reps around this range, one should expect to see the greatest development in power in this movement. So I am programming my Olympic lifts to wave around these percentages, as an athlete wanting to throw and implement farther (an outside object) would want to train to maximize power on the implement (the bar!). These variables alter in each lift and are something I am looking more into. Going to do a more in depth write-up on my programming tomorrow.

JustinBlatnik
05-23-2013, 09:53 PM
5/23/13 Upper Press/Back Day
Heavy Push Press (well heavy was the goal)
135x3
155x3
175x3
195x3
215x3
235x2 missed first

Neutral Grip Pullups
3x10 wide
3x5 narrow

Practice Throws and Drills:
Light Hammer Turns
Light Weight for Distance Rotations
Stone Put Footwork Drills

So my left shoulder is shot right now. Hoping it is (although sounds ridiculous) just acting up from stuffing all the flyers in mailboxes to advertise over the past few days. Was definitely bothering me yesterday but pushed through, today push press sucked and just shut it down. Got some decent throwing work done in my driveway, with a little testing to do with it tomorrow since the weather should be nice. Throwing in the Greenville Highland Games this Saturday, so that has been a focus lately. Looking for a good games with the practice I've put in!

JustinBlatnik
05-28-2013, 09:58 AM
5/25/13 Greenville Highland Games

So got lucky and got into the Greenville HG this year. Drove down the morning of which wasn't too bad. Was still in a bit of funk from Friday (felt like crap all day) but had a great times at the games. Always a ton of fun. Throwing went average. Nothing spectacular, not as good as I would have liked, but oh well, the fun is what counts. Oh and we got to throw all 9 events!

Braemar: 28'1"
Open Stone: 35' 11.5" wish this would have gone better. Need more practice with the glide. Just wasn't feeling right.
HWFD: 27'1" (5th place and best placing of the day). felt really off (leaned back/falling over) in this event and surprised with my finish here. Definitely know I am good for more which is awesome!
LWFD: 53'10" not too pleased here. Know I can throw farther than that. I think the off balance thing carried-over from heavy weight. Don't know what was up with that.
Heavy Hammer: 59'1" - this was bad. Threw 2 into the cage. lot of suck. Expected better things with my practice lately. Back to the drawing board.
Light Hammer: 81'1" PR! by about 7 feet, but I've only thrown this like 1-2x before that. Still happy with a PR!
Caber - 40 degrees. No one turned this thing. Super heavy caber. Oh well, the challenge is the fun part.
Sheaf - 25' which is 1ft better than last games this year haha didn't really warm up and expecting to start at 20' but we measured the towers 5ft off. Hit here then was just off at 27' know I am good for quite a bit more here. Looking into getting a sheaf for more practice.
WOB: 12ft. Ties PR. Had some really good throws in this today. Pretty easily had the umph to clear 12. 13 just wasn't there. But I like the consistency of all my attempts being able to clear ~12ft (yes it took 3 throws at each 11 and 12 feet for me to clear the heights).

Overall, finished 9th of 11 on a pretty off day, but no excuse a lot of guys were off. Pretty close scores too between 5-10. Glad to always hit some sort of PR and have a ton of fun! Good to know I have more in my throws, just need to put that performance in play!

5/26/13 Powerlift Lower Day (Squat Reps + Deadlift Speed)

Decided to actually train the day after a HG...not the greatest idea but got the work in.

Squats (Rep Week #1 w/ 3x8 @ 66%)
135x5
185x5
225x5
275x5
add belt and knee wraps
320x8 x3

Speed Deadlifts
275x2 x10 (~50%)

Ab Roller 2x15
Hanging Leg Raises 3x10

Shut it down. Tired.

5/27/13 Random Training

Well first to note is how dead my legs were going into this "training session"

Sunday night: walk 4.2 miles putting out flyers

Monday morning: walk 4.5 miles putting out flyers

- after HG on Saturday and training Sunday afternoon...wtf

Well got some odd motivation to train on my off day, late at night, and wanted to do stuff that I don't normally do.

Pullups 4x8
BB Curls 3x10, 3x15
Grappler Abs 3x15
Calf Raises 3x15
Box Jumps up to 42" box flat footed, no drop step. Happy with this as legs were pretty dead and had no idea where I was at.
Jump Rope 5 sets of 100 jumps

Random.

JustinBlatnik
05-28-2013, 09:08 PM
5/28/13 Upper Press Day

Morning:
32 throws with 12lb shot put, best throws listed below
8 braemar: 38'11"
8 glide: 44'8"
8 back toss: 48'10"
8 front toss: 49'11"

8 x 80 yard sprints (~80% effort, sprint down, walk back)

Floor Press
135x10
185x10
225x5
255x5
285x3
add reverse onyx monster mini band (55lbs off top, 65lbs off bottom)
315x5
335x3
355x1
365x1

Incline Bench
135x8
155x6
175x6
195x6

Close Grip Bench
135x10
185x10
195x10
205x9

Band Pushdowns 3x15 w/ onyx monster mini band
Band Pullaparts 3x15 w/ onyx monster mini band
Med Ball Explosive Press 3x10 w/ 25lb med ball

Cut down and made practice caber. 13' (which is short) but 121.5lbs so it's heavy (to me at least). Will be good to pick and do some runs with. It should dry out over time which will help with the weight and allow me to actually turn it - no successful turns tonight, only a couple successful picks.

JustinBlatnik
05-29-2013, 06:19 PM
5/29/13 Lower/Oly Lift Day

Morning: Weights for Distance Throws

56lb HWFD: 8 throws, all between 20-25ft
42lb MWFD: 6 throws, all between 25-33ft
28lb LWFD: 8 throws, all between 45-53ft

Know I can throw farther with all these, don't know what was up. Just all short today. Oh well, at least it was practice.

Night:

Heavy Front Squat
135x5
185x3
225x3
add belt
275x3
300x3
315x3 probably a PR

Full Snatch (in pounds)
65x2
95x2
115x2
135x1
155x1
165x2 (85%) missed first in bottom. didn't get bar back enough.

Full Cleans
155x2
175x1
195x1
210x1
225x1
240x2 (85%) missed first in bottom, didn't get solid rack position. Threw second one into throat haha

Pendlay Rows
155x10 x2
175x10 x2

BB Shrugs
175x20 x3

Solid day overall, even with the misses. Shoulder mobility is main culprit, as it is painful catching the cleans and getting shoulders back enough on snatch. Work in progress!

JustinBlatnik
05-30-2013, 07:59 PM
5/30/13 Upper Stuff

Morning:

Throws:
Stone Put: (w/ 12lb shot) 8 braemar, 8 glide
Heavy Hammer - until it broke. last throw when hammer broke was best. around 8 throws

Night

Split Jerks
95x5
155x3
175x1
195x1
210x1
225x1
shoudlers, elbow, and forearms just ached too much to continue. Shoulder mobility hurts my front rack position. working on it, but didnt want to overdo it.

Klokov Press
45x8
55x8
65x8
75x8
85x8

Blood Flow Circuit
3-way delts w/ 5lbs x20 x2
Band Tri Pushdowns x20 x2 w/ mini band
Band Curls x20 x2 w/ mini band

Weight for Height thows - few throws around 11ft. didn't want to overdo it.

JustinBlatnik
06-10-2013, 10:05 AM
LOTS TO UPDATE...HERE IT GOES!!!

6/1/13 Laurel Hill Highland Games

Got lucky and got in last minute to throw at Laurel Hill. Long but always fun day.

Braemar Stone: 27'6" very odd shaped stone. very tough to get hold on.

Open Stone: 36'6" actually a 6" PR for the current season (go figure). Know I have more in me in this event. I am teaching myself to glide and sticking with it until it works. Happy with the slight progress here.

HWFD: 24'7" not happy with this. Have been getting very off balance with my weights. Shouldn't throw less than 25' and need to be closing in on 30'

LWFD: 52'6" another event I am not all too happy with. Can't quite figure it out. Need to get up around 60'

Heavy Hammer: 64'10.5" PR! Woo! About damn time! All-time PR, although not by much I can feel progress being made here.

Caber: 87 degrees. This is a long story, here it is short: I should have turned this haha Very Very Happy with how I handled the caber though. Controlled, clean picks, actually ran with it (in a straight line!) but was very whippy being brand new literally cut down while we were throwing the weights and my timing was just off enough to not turn.

20lb Sheaf: 24' (PR for 20lb) SO PUMPED HERE! Cleared 24' on last attempt and hit it perfect. Nice scream to follow. was so pumped. Then hit the groove again and came very close to hitting 27' (would have cleared 26'). Definitely good for more than my 25' with the 16lb bag. Pumped how I had the "lightbulb" moment!

WOB: No Heighted at 12' opening height. Gassed from long day and sheaf, and had torn index finger in LWFD pretty bad. Still no excuse. Want to get this to be automatic. Starting to have a little problem with the finish, need to get it arching back over the bar, not straight up in front of it.

6/2/13 Lower Speed Squat/Heavy Deadlift

Squats (in Oly shoes, belt)
up to
265x2 x10

Conv. Deadlifts (with straps and belt)
370x2
405x2
425x1 x2
455x1

Walking Lunges
175x10 x3 each leg - onset glute cramping

Weighted Planks
3x 30sec w/ 90kg on back
1x 15sec w/ 250lbs on back

Solid work for day after a Highland Games. Squats went fine, pulls felt slow, lunges were death.

6/3/13 Upper Rep Day

Bench
up to
275x3
315x3

DB Incline Bench (neutral grip)
65sx8
75sx8
85sx8
95sx7
50sx15 x3

Cable Flys
4x8 working up
1 drop set

Lat Pulldowns 3x10

Stretchers 3x12

DB Rock n Rolls 35sx15 x4

Calf Raises
3x15 on leg press
3x15 on seated machine

Decent day back in campus gym. Did stuff that is tougher to do or not available at home.

6/4/13 Throwing Practice

Braemar (w/ 12lb. shot) ~10 throws. Hit slight practice PR (not quite 40')

Glides (w/ 12lb. shot) ~10 throws. Hit 1' practice PR (~45')

HWFD: nothing notable. maybe 6-8 throws. Felt like crap, all between 21-24ft. not happy and frustrated so stopped.

LWFD: close to HWFD practice. ~10 throws. Most around 45-50ft range. Felt ok so wonder if it's just the implement I have not going as far...

Heavy Hammer: ~10 throws. One was MASSIVE 3ft PR around 67'. Lightbulb moment! Then threw another around 64ft while most were between 55-61ft. Think I am slowly figuring this dang thing out! Made the practice session worth it today!


Sprint Intervals
10 x ~100yards, sprint down (80%) jog back (truffle shuffle)

Hot day today. Was out for just a few minutes over 2 hours for all this. Sprints were pretty hard after all the throwing. Content with the up and down progress.

6/5/13 Lower/Olympic Lift Day

Snatch (in lbs)
115x2
135x2
155x1
165x1
175x1 (predicted 90% and supposed to be 2 singles at this load but it felt too good)
185x1 probably PR
195x1PR! predicted 1RM and don't think I have ever some close to this on a full snatch.
205xmiss. just couldn't commit. stupid.

Cleans (in lbs)
155x3
205x2
225x few sloppy.
245x couple misses

These once again were hurting my shoudlers in the front rack/catch. really need to put more focus to this. Really pissed me off.

Front Squats - which started off feeling like shit but got a little better
155x5
175x5
195x5
belt on
225x5
245x5
265x5
285x5 tough.

Ab Roller 3x15 wearing 20lb weighted vest

6/6/13 Light Upper Deload

Well today the shoulders ached again after cleans. Decided to take it fairly easy to recover for the highland games this coming weekend.

Did a bunch of different exercises with bands or light weight with high reps all for blood flow around shoulders, arms, and back.

6/8/13 Clover Highland Games

So got down to the Clover Highland Games today. Weather cooperated for the most part. Had a ton of fun throwing today and threw well! Here is the recap:

Open Stone: 37'2" season PR, only 9" from all-time PR. Glide is coming along well. More practice and better things to come. 6th in this event.

HWFD: 27'9.5" only around 5" off all-time PR. Still not pleased, felt off balance, know there is more here. But coming along better than last 2 weeks. 8th in this event.

LWFD: 58'10" All-time PR! This felt great. Thought I had the 60' mark on this throw. Few more little tweaks and it should be there! 5th in this event

Heavy Hammer: 68'2.5" another All-time PR! Back to back weeks in this event. Finally beginning to figure it out. Now to get some blades (Jeff Crouch approved!) My worst event, finished 10th.

Caber: 12:15 and First Placing in an A event! Would consider this an All-time PR as well. Handled this event great and power felt good on my pulls! 2nd in this event.

16lb Sheaf: 24' Only event that did not go as planned. Pull was just off today. Know I have a lot more in me. Just need to get the groove down. But now have a sheaf to practice with at home! Placed somewhere between 7-10 here.

WOB: 12', tying all-time PR. Good first toss at 13ft too. More practice, strength, power, speed, and maybe learning to spin on the way. Finished between 5-10th here.

Overall: Placed 6th of 12. Very happy with my performance today. Couldn't have asked for a much better day for the "spring season" to end on. So much fun and hanging out great people. Now to get this all to carry over to the fall if my job status allows me to continue throwing!

6/9/13 Lower (Heavy Squat/Rep Deadlift)

Training the day after a highland games isn't optimal...but when you recover enough and are excited to lift, go after it!

Heavy Squats (in oly shoes) w/ reverse light bands (nothing off top, 65lb off in bottom)
135x5
225x5
275x3
315x3
add belt
365x2
390x2
add knee wraps (grippers)
410x1 x2
435x1

Rep Deadlifts(standing on 1 mat)
work sets: 345x8 x3

Planks
3x1min w/ 35lbs on back

Light Leg Extensions 2 sets x alot

Solid day. Felt stupid strong on everything. Wanted to go more but told myself to stay smart and stick with the plan. The idea is to not overdo things to allow the low back to stay healthy.

JustinBlatnik
06-14-2013, 08:52 AM
6/10/13 Random Day

Morning: Sprint Workout
~75 yards x 6
~40 yards x 6
Sprint 90-95% effort, walk back in between reps.

Evening: Quick Circuit Work
Shrugs 135x15 x3
Fat Gripz BB Curls 3x12
Pullups 3x8
Med Ball Crunch 3x15

Jump Rope 3x100 jumps

Got it in quick, just hitting some stuff I don't do enough of. Meant to include some other things, maybe a different day.

6/12/13 Upper Day

Morning: Quick Back Workout

Pullups 3x15 w/ average band assistance
Yates Row 3x15
Meadow Rows (2 variations) 2x10 each
Preacher Curl 2x15, 1x12

Night: Bench Day

Bench Press
work sets:
275x3
285x3
295x3
305x3
315x3

Incline Bench
135x6
185x4
225x3
225x2
155x10
155x8

Strict Overhead Press
95x12 x3

Skullcrushers 4x15

Dips 2 sets to failure
Band Pushdowns 2 sets to failure

Was supposed to be a speed day but had the chance to get on the bench with a spot and wanted to go a little heavier again. Just want to get my pressing strength back.

6/13/13 Lower/Olympic Day

Snatch Complex (2 pulls from hang, hang snatch, snatch balance)
95lbs x1
115 x1
135 x2
155 x1
165 x1
175 x1 (ugly)
185 xmiss - missed on the snatch obviously

Clean and Jerk
155lbs x1
175 x1
195 x1
215 x1
235 x1
255 x1 PR (best I can ever remember doing)
275 xmiss. rough front rack on clean but muscled through it. Then very close on jerk. didn't get it back far enough and didn't lock solid, could have been from yesterday's training.

Snatch Balance 135x5

Front Squat
135x5
185x5 x3

Lunges 135x5 x3 each leg

Solid day today! Somehow things were feeling good so pushed a little more than expected going in. Front rack position still needs more work but jerks felt MUCH better than I expected.

JustinBlatnik
06-16-2013, 04:06 PM
6/14/13 Oly Work and Stuff

Snatch Technique Work
Bunch of different stuff, off blocks, hang, etc etc

Box Jumps
random jumps. best was set of 3 to 41" seated on 15" or seated on 15# onto 45"

Planks
3 sets of 45 seconds w/ 45lbs on back

6/16/13 Lower Powerlift Day

Squats (Rep day)
oly shoes
135x5
185x5
225x5
275x3
315x3
add belt and knee wraps (grippers)
340x8 x2
340x9 (lost count on last set)

Speed Deadlifts (conventionalw/ straps and belt)
315 for 9 sets of 2

Leg Extension
4 sets, ended up adding chains which felt great

Manual GHR
2 sets of 10. Sucked.

Leg Raises (toes to bar) 3x10

Ab Roller elevated
1x12 bw
2x12 w/ weighted vest

Tough but great day today. Killed the squats, felt better than last rep day with 320lbs. Was getting light-headed for some reason during deadlifts. Hamstrings started cramping during the GHR, definitely keeping these in. New Ab Roller variation was tough!

JustinBlatnik
06-20-2013, 01:43 PM
6/18/13 Upper Press (Heavy) Day

Floor Press
135x10
185x5
225x3
245x1
260x1 (meant to be 270)
285x1
300x1
315x1
335x1
350x1 w/ slingshot

Incline
135x6
165x6
195x6
205x6
225x2 didn't have a spot, wasn't going to risk any more.

Close Grip 3-Board
225x10 x3

Pullups 3x10
Tricep Band Pushdowns 1x20, 2x15

Chain Flys 3 sets
BB Curls 3 sets

Finally! Press strength seems to be starting to come back around. Think I just need to get back to holding more weight. Happy with the floor press as the 335x1 wasn't all I had (maybe 5-10lbs more) and my best ever was 352. Just need my shoulders to stay healthy!

6/19/13 Panther's Visit Day

So I had the pleasure of attending a clinic hosted by Joe Kenn, head strength coach of the Carolina Panthers. I got my butt out of bed for the Early-Bird Workout, where we were put through the exact workout that the rookies would do that day in the weight room. Great experience to know what they went through when we watched their workouts later that day. I was pretty spent going into the workout so I scaled it back, but got one hell of a sweat going.

Great afternoon spent listening to Coach Kenn speak on numerous topics for almost 4 hours straight. Guy is full of knowledge and it was great to have some of my own ideas and beliefs that I use in programming kind of "verified" by someone at such a high level of experience. Fun day, great experience, and would do it all over again in a heartbeat!

Threw the sheaf some at night after training clients. Went very well.

JustinBlatnik
06-20-2013, 07:49 PM
6/20/13 Lower Oly Day and Stuff

Morning:

Throws:
Braemar w/ 12lb shot - 6 throws
Glide w/ 12lb shot - 6-8 throws
Light Weight for Distance - around 10 throws

Sprints:
~60 yards - Sprint (90% effort) down very light jog back x6
~30 yards - Sprint (100% effort) down, walk back x6 for 2 sets with few minute rest

Throws went well. Nothing too spectacular, but consistent, which I like. Sprints felt ok.

Night Session:

Caber - few pick attempts. 1 successful with 12 o'clock turn. I think I need fix the shape on the bottom a little, was falling out of my hands very easily.

Snatch (in lbs)
95x2 complex (of power snatch, snatch balance, then hang snatch)
115x2 complex
135x2 complex
155x1
165x1
175x1
185x1
195x1
200x miss x2
200x1 5lb PR!

Down Sets
2x2 w/ 155lbs first rep is power snatch, second hang snatch.

Clean and Jerks (in lbs)
155x2
175x1
195x1
215x1
235x1
260x1 5lb PR
275x1 20lb PR!

Front Squats w/ ~70lbs chain (3 of my new chains)
95x3
135x3
155x3
185x3
205x3
225x3
250x3

Solid freaking day. Felt decent enough to push it again on the Olympic lifts. Time to wave back down and hit some percentage work and clean up the technique because it's getting a tad sloppy. Definitely need more Jerk work too. And more work on shoulder mobility. Front squats were pretty brutal at the end but were fun!

gopostal42
06-24-2013, 07:28 AM
6/20/13 Lower Oly Day and Stuff

but were fun!

:) congrats on the pr's sir! looking good

JustinBlatnik
06-24-2013, 06:41 PM
:) congrats on the pr's sir! looking good

Thanks man. Going pretty well. Ready to see your pretty face this coming weekend!

JustinBlatnik
06-24-2013, 06:55 PM
6/21/13
80 yard sprints (sprint down, walk back)
4 sets of 5

6/22/13
Sorinex Summer Strong 6
Got to hang with some awesome people, eat some good food, learn a lot, and did some grip stuff at after party.

6/23/13 Lower Speed Squat/Heavy Deadlift Day

First thing was I built 20' sheaf/WOB towers and took about 25 throws with the sheaf. Was too excited and having fun. Need more work though to get more height for the sheaf.

Speed Squats
add 70lbs of chain x3
135+chain x3
185+chain x3
225+chain x3
add belt
250+chain for 7 sets of 3 reps (52% in bottom, 66% at top)

Deadlifts
155x3
245x3
335x2
add belt
385x1
move to switch grip
425x2
445x2
add straps
475x1 x2
495x1
(so ended up 5% heavier or 20lbs heavier on every set than planned because of thinking my bumpers were 45lbs not 55lbs...not a bad problem I guess haha)

Barbell Hip Thrusts
155x5
245x5
295x5
335x5
385x5
425x5
155x15 x2

Great day. Squats felt pretty fast. Pulls felt slow but were a little heavier than expected. Only reason I went to straps today was to save tearing my hands up because my calluses are pretty messed up right now. Hip Thrusts were brutal following squats and deads.

New (odd video) favorite "get jacked up out of my mind song":

http://http://www.youtube.com/watch?v=5ZF5m-vmDzM

6/24/13

WOB - Threw until I made 10 throws at approx 11ft

Sheaf - Around 20 throws total, some bottoms up drill

Ab Roller - 5x20 w/ 20lb vest

Jump Rope 5 x 100 jumps

JustinBlatnik
06-25-2013, 07:58 PM
6/25/13 Upper Rep Day

Bench Press
140x10
290x8
230x10
245x10

Incline Bench
135x10
185x6 x5

Jerks (in pounds)
65x6
95x3
115x3
135x3
155x3
175x3
195x2
215x2
235x2 x2

Klokov Press
95x10 x3

Some random other stuff. Not a very good day of training. But I guess I can say I at least got something done.

JustinBlatnik
07-01-2013, 09:43 PM
Another Catch-Up
Wednesday 6/27/13

Snatch
Worked up to 2x2 at 85% at 170lbs

Cleans
Worked up to 2x2 at 85% at 235lbs

Front Squats w/ 70lbs of chain
135x5
185x5
205x5
Belt on
225x5
245x5
275x3

Pretty solid day.

Friday 6/28/13

Throwing practice with Zack. Had some pretty decent throws, possibly PRs with my shot and light weight.

Then went to do some oly lifts

Snatch
Worked up to a PR of 205lbs easy! Added weight wrong again haha, then had 3 close misses at 215lbs. Great time with that!

Cleans - cut short, hit 247lbs, then missed at 267, just wore out.

Friday 6/29/13
Quick arm workout because I was bored. Fun stuff.

JustinBlatnik
07-01-2013, 09:44 PM
Monday 7/1/13 Heavy Squat Day

Squats (with rev bands - take nothing off top and 65lbs off bottom)
Up to 315x3
Belt on
385x2
410x2
Add knee wraps
435x1 x2
460x1

Deadlifts
315x3 x3
Was doing speed work an thought it was supposed to be rep week so went heavier.
365x3 x2
385x3 x2

Barbell Hip Thrusts
245x10 x3

Calf raises 3x20

Another great squat day! As the bar got heavier, the squats got better! Love going heavy! So fun! Wanted to go more but stuck with the plan.

JustinBlatnik
07-02-2013, 05:56 PM
7/2/13 Upper-ish

Snatch (in pounds)
65x complex
95x complex
115x complex
135x complex
155x2
175x2 x2 little sloppy here today...def do better with power snatches

Jerks (from rack, in pounds)
95x4
135x4
155x2
185x2
205x2
225x2
245x2

Speed Bench
135+70lbs chain for 7 sets of 3

Pullups 4x10 alt neutral grips

Tricep Pushdowns
3x12 w/ doubled monster mini band

Great training today with my buddy Josh Sherman. Snatches felt ok until last working weight. Jerks felt very good today. Didn't want to overdo things with a NASCAR pit crew tryout tomorrow.

JustinBlatnik
07-09-2013, 07:38 PM
Another (Yes I know...) Catch-Up Post

Wednesday 7/3/13 Lower Stuff

Block Cleans (at Knee)
up to 225x2
245xmiss x3 twice
pissed and dropped back down
225x1
230x1
235x1
240x1
245x1
250x1
255x1 (i think)

Front Squats
225x3 x5
With Depth Jumps sets of 3 supersetted (contrast method idea)

Thursday 7/4/13
Traveled to Maryland to visit some family. Swam laps in the pool.

Friday 7/5/13 Swam more laps.

Saturday 7/6/13 Swam more laps. Got in some throwing practice with my shot, both braemar and glide, heavy weight, light weight, and weight for height.

Sunday 7/7/13 Travel back from MD. 8 hour car ride, didnt do anything because of that.

Monday 7/8/13 Lower Powerlift Day (Rep Squat, Speed DL)

Squats (in oly shoes)
barx10
135x8
225x4
275x2
325x3
add belt and knee wraps
365x8 x3 (most total volume with this heavy of weight raw ever)

Speed Deads (Conventional)
up to
315x3
315+2 chains x3 x2
315+4 chains x3 x2
315+6 chains x3 x2

Standing Ab Wheel
4x5

Great day. Had to hold down the vomit on the squats. Heart was racing between sets, heat didnt help that. Sunk em all deep as crap too. Very tough. Deads felt pretty solid. Then HOLY MOLEY...the ab wheel of death. 4x5 standing...OUCH! Can't hardly move today.

Tuesday 7/9/13 Upper Press Day

Jerks from Rack
95x4
135x3
165x1
195x1
215x1
235x1
255x1
270x1
285xmiss x2 just not there today

Jerk from Front Rack then BTN Jerk
190x 2+1
205x 1+1
(first time ever doing a BTN Jerk)

Bench Press (w/ 70lbs chain)
135x6
185x6
205x6
225x6

Close Grip Dead Bench (off 3-Board) w/ 70lbs chain
135x6
155x6
175x6

Pullups
bwx5
add 20lb vest x5
add 1 chain x5
add another chain x5

Band Pullaparts 4x15 w/ onyx monster mini
Fat Gripz Curls 3x10 95lbs

JustinBlatnik
07-15-2013, 07:47 AM
Past Few Days
I really need to do better at updating this daily.

Wednesday 7/10/13
Was jammed for time with travel, but got in a quick session of cleans.
125kg x1
131.8kg (290lbs) x1 pr
134kg (295lbs) x1 pr (misload though it was 300lbs)
140kg x miss
140kg x1 PR!!!!!!! first 300lb clean ever

Thursday through Saturday
Traveled to and from PA. No training.

Sunday 7/14/13 Lower

Squats (speed)
up to
315x3 x7 in oly shoes and belt

Deadlifts (heavy conv, with straps)
385x2
425x2
455x2
475x1 x2
505x1

Snatch
up to
65kg x2 (70%)
70kg x2 (75%)
75kg x2 (80%)

Cleans
up to
90kg x2 (65%)
100kg x2 (70%)
105kg x2 (75%)
110kg x2 (80%)

Decent day. Squats felt ok, nothing super fast. Deads felt really heavy today. Was pleased with Oly Lifts after squats and deads, as they felt pretty good/fast, especially the snatches.

JustinBlatnik
07-16-2013, 06:08 PM
7/16/13 Jerkin' It!

Jerks from Rack
155x2
185x1
210x1
230x1
250x1
begin what I wanted to call work sets
260x1
265x1
270x1
275x1 sloppy
280x miss. out in front. would have been PR

BTN Jerks
155x3
205x3
225x3
245x2 dumped second in front of head on way down. haha

Bench Press w/ 70lbs chain
135+chain x8
185+chain x8
205+chain x8
225+chain x8

Close Grip Dead Bench (off 3-Board) w/ 70lbs chain
145+chain x5
165+chain x5
185+chain x5
205+chain x5

Pullups
bw x5
bw+20 x5
bw+32 x5
bw+44 x5
bw+56 x5

35 minute walk with dad. Felt a lot better today than last press day. Jerks felt good until they got heavy, then they got sloppy. Bench Press was same weight but 2 more reps each set than last week, felt a ton better. Went heavier on dead bench too - lighter than actual bench to focus on explosion. Pullups feeling about the best they ever have!

JustinBlatnik
07-24-2013, 06:06 PM
Past Week
7/17/13 Oly/Lower Day

Front Squat
up to 275x3
add belt
310x3
325x2 pr
300x3
275x5 x3
205x10
135x12 x3

RDLs x lots

Just remember struggling to walk after this volume.

7/19/13 Throwing

Drove up to Winston to get some throwing practice in with Coach Kenn and Brett. Fun day, threw pretty well too.

7/22/13 Heavy Lower Day

Squats w/ rev light bands (0lbs off at top, 65lbs off bottom)
up to
385x1
add belt
410x1
435x1
add knee wraps
460x1
485x miss x2

Chain GM's (set right were I missed the squats - video confirmed)
225x5 x3
*these still have me destroyed and barely able to move 2 days later.

Pullups
3x10 w/ 20lb weighted vest

then did some other insignificant stuff I can't remember. GMs fogging memory.

7/23/13 Upper

Jerks
up to
265x1 x3
275x1
280x1 pr's from here on!
285x1
290x1
295x1
300x1!!! Only second time ever having 300+ overhead

Push Press
155x5
175x5
195x5
210x5

Klokov Press
100x8 x4

DB Lat/Rear Raise thing 3x20

Keg Toss 3 sets of 6 throws

7/24/13 Oly Day

Snatch
complexes up to 155x2
165x1
175x1
185x1not too pretty
190xmiss just not feeling it.
155x2
165x2

Clean and Jerk
155x1
185x1
210x1
230x1
250x1
265x1
280x1 5lb PR!
245x2 clean only

Front Squat
155x3
205x1
245x1
295x1
330x1
340x1 PR

Pendlay Rows
155x10
175x10
195x10

Pullups bwx12

CANNOT Complain about this oly day. Wasn't sure how it would be going it with sore low back from GMs on Monday and heavy Jerks yesterday but 2 PRs!

JustinBlatnik
07-28-2013, 11:21 AM
7/27/13 Max Out Olympic Day

Went over to The Attitude Nation Gym to do some Olympic Lifting with Justin Lovingood. Gym is awesome for oly lifting and a fun atmosphere. Wish I could afford the time and $ to be there everyday! The crew that was there and not at nationals had "meet day" where they only had up to 3 attempts, but I just worked up to a max however I could.

Can't remember all the details of the warmups. Here are the ones I remember. Oh and I lifted on the "pounds" not "kilo" sets of bumpers. Had to do some math to get close.

Snatch
184lb x miss
184x1
194x1
206x1 1lbPR
221x1 17lb PR!!!! First 100kg snatch! Not pretty, just pulled the hell out of it but don't care! haha

Clean and Jerk
224x1
244x1
264x1
284x1 4lb PR
301x 2 misses (first one lost on dip, second didn't get it back enough)
301x1!!!! 26lb PR!!!!! So Pumped for this. Knew I had it in me on the 2 missed prior to this attempt. Finally hit it smoothly!

Finished the day with a 43lb (almost 20kg) total PR for a total of 522lbs or ~237kg. Knew it was going to be a great day and the continued work is paying off. More work to go!

Need more practice in bottom of the snatch, a stronger front squat, and a more consistent jerk. Confidence in the jerk has come a long way. Moving my goals to hopefully a 105kg snatch and 140kg C&J in a month's time. I've cleaned the 140 before and definitely think the jerk can be there in a month. Probably going to spend some extra time devoted to the snatch with extra workouts if I can. Thinking about giving an olympic meet a go just for fun if I can afford it and fit it in my schedule.

JustinBlatnik
07-29-2013, 07:08 PM
Volume Squat/Speed Dead and Extra Day
7/28/13 Volume Squat and Speed Deads

Squat
up to
340x1 beltless
add belt
365x1
add wraps
385x6 x2
385x8 PR
315x10

Speed Deads
up to
315x2
365x2
add spud belt
365+2chains x2
365+4chains x2
365+6chains x2

Stopped after that. Was later in the night and was feeling pretty beat. Tried to play it smart.

7/29/13 Extra Day

Snatch
work sets
185 for 5 singles (85%)
- Rough. Definitely feeling the work from yesterday

Clean and Jerk
work sets
255 for 3 singles (85%)
- these didnt go too smooth. Jerks sucked, shoulders felt pretty wrecked. Cleans were all pretty forward too. Feeling the effects from yesterday even more.

TKEs 3x20 each leg

Pullups
bw x5
bw+20 x5
bw+55 x5
bw+65 x5
bw+75 x5
bw+100 x2

Various Abs - 100 total reps
Jump Rope 4x1min

Well Oly Lifts didn't go so hot. But the rest of the work was great!

JustinBlatnik
07-31-2013, 02:00 PM
7/30/13 Upper Accessory
Had to take a slightly down day due to my shoulders being a little smoked.

Bench (w/ 70lbs of chain)
135x5
155x5
175x5
195x5
215x5


Close Grip Dead Bench (w/ 70lbs chain)
135x5 x4 w/ 30 sec rest

Chain Flys 4x15

Dips 4x15

Tricep Pushdowns 3x15

JustinBlatnik
07-31-2013, 05:22 PM
7/31/13 Front Squat Day
Noon-ish Session

Front Squats
135x3
185x3
225x3
275x3
315x3

Night Session:

Front Squat
135x3
185x1
225x1
275x1
315x1 x10 with 1 minute rest between sets

Box Jumps w/ 20lb vest
35in x3
38in x3
40in x3
drop vest
40in x3

Close Neutral Grip Pullups
5 sets of 10

Kept it simple because I was feeling pretty beat up and sore. But still killed the front squats today. 315 is 92.5% of my max so I am happy with this many solid reps at that high of percentage. I think I am good for more.

JustinBlatnik
08-03-2013, 10:01 AM
8/2/13 Olympic Day
Still feeling beat up. Need to devote more time to sleep instead of staying up reading at night. My low back has just been feeling taxed. But felt good enough to train.

Morning: Yard Work - totals in 5 miles of walking

Night:

Snatch
did a bunch of reps trying to focus on proper pull and hit with the hips while going through warmups.
155x2
175x1
190x1
200x1
205x1
210x miss x2 lot both forward. Got under them both though.

Clean and Jerk
155x2
205x1
225x1
245x1
265x1
shoulders bothering me catching the jerks and front squats we sloooow.

Pullups and Ab Wheel x some

JustinBlatnik
08-05-2013, 07:15 PM
8/4/13 Mock Meet Day
Had a bunch of college friends over to have a mini mock meet day. Had a great time lifting with everyone, numerous all-time PRs, people surprising themselves, and flat out fun. Planning on doing it again sometime soon!

Squat
up to 315x1
add belt
365x1
add knee wraps
405x1
455x1
475xmiss

Bench
up to
325x1
345x1
365xmiss

Deadlift
up to
485x1
525x1
555x1
570x1 all-time PR (20lbs)

So day didn't go quite as planned. Wanted my squat to be up at least at 475 and probably closer to 500. Bench was down but expected that with not putting much focus on it. Deadlift was a huge surprise. Got going back and forth with my brother to see who would end with the highest total on the day (he got me) but I didn't even plan on taking 570 at first. AND it was Conventional?!?! It was slow but definitely surprised myself in being able to grind it out - especially with not touching a pull over 505 the entire cycle. Time to re-evaluate the program and write up the next one!

JustinBlatnik
08-07-2013, 06:56 PM
8/6/13 Oly Work

Morning:
Snatch
up to 185 for 3 singles

Night:
Clean and Jerk
1 rep every minute on the minute (or very close to)
210x1 x2
220x1 x2
230x1 x2
240x1 x2
rest 2 minutes in between reps
250x1 x2
260xmiss and stop

Decent work. Feeling beat up. Looking forwards to the weekends break ahead to recover.

8/7/13

Big thing that came from today was a major purchase of some olympic lifting weights. Got a great deal from MuscleDriverUSA and bought a Pendlay HD 20kg bushing bar, econ bumpers in pairs of 45s, 35s, 25s, 15s, and 10s, clamp lock collars, and a colored kilo change plate set for the 1 kilo change rule used in Olympic weightlifting meets. Super excited that I was able to make this purchase as it will not only help with my Olympic lifting training but it will enable to much more ease for training my younger clients with the lighter bumpers.

Front Squat
204x3
254x1
284x1
304x1
326x1
341x1 1lb PR
345xmiss
271x5 x3

Snatch Grip Pulls
184x2
204x2
224x2
244x2 x3

Push Press
134x5
184x5
204x5
217x3

Pullups
bw x5
bw+20 x5
bw+45 x5
bw+65 x5
bw+20 x8 x2

Solid day. Tough when beat up today. Olympic work tomorrow if I can fit it in before we leave to head to PA for the weekend.

JustinBlatnik
08-12-2013, 08:29 PM
Catching Up with a New Start
Spent Thursday through Sunday visiting my grandma up in PA. No training.

Sunday 8/13/13

Back Squat (in knee sleeves)
135x5
185x5
225x5
275x5
add spud belt
315x5
365x5 (using this as current 5RM)

Power Snatch Complex (from floor, from low hang, then high hang)
95x1
115x1
132x1 x2 (60%)
143x1 x2 (65%)

Power Clean and Jerk Complex (floor, low hang, high hang, then split jerk)
134x1
155x1
180x1 x2 (60%)
195x1 x2 (65%)

Sheaf Toss - About 10 throws

Not too bad of a day. This is the start of my major Olympic lift focus. Still trying to finalize the training split in each week. Low back was bothering me during squats from long car ride so shut it down maybe a tad early. went light on the Oly lifts to get used to working in the high volume. Sheaf went relatively ok.

JustinBlatnik
08-12-2013, 08:41 PM
8/12/13 Hangs
Hang Snatch - from high hang just above knee
94x1
114x1
134x1
154x1
176xmiss
176x1
187x1
200xmiss x3
140x3 x3 (75% of today's best)


Hang Clean and Jerk - from high hang just above the knee
184x1
224x1
246x1
263x1
276x1
290xmiss x2
200x2 x3 (~72% of today's best)

Spinning Weight for Height Throws - used 37lb weight. Set bar at ~13ft. All throws either easily clearing or smacked the crap out of the bar. Not sure how solid technique is, but plan is to add 5lbs on every few days to slowly work comfort with the spin and cast.

JustinBlatnik
08-13-2013, 08:59 PM
8/13/13 Powers!
Legs felt dead going into today. Long day of training people prior to this session, but still went well.

Power Snatch
Goal: 5 singles between 80-85% or for me between 176-187lbs (80-85kg)
134x1
154x1
175x1 (80kg)
82kg x1
84x1
86x miss
86x1 little too low (full not power but still got it)
86x1

Power Clean + Power Jerk
Goal: 5 singles between 80-85% or for me between 240-256lbs
134x1
154x1
184x1
204x1
224x1
246x1
248x1
250x1 cleanest and strongest rep of the session
252x miss on clean
252x miss on clean
246x1 miss jerk in front
246x1 miss jerk behind

Push Press
95lbs x5
135x5
185x5 x3

Pullups
6x5 w/ 20lb vest alternating between wide and narrow neutral grips

Pleased with this session. Feeling beat up all over - welcome to Olympic lifting! Started to really get tired at end of the cleans and missed the power cleans due to not trying to drop under them and then the jerks were both close misses. Push press was light because elbows and shoulders felt beat up. Ice bath after tonight.

JustinBlatnik
08-14-2013, 08:58 PM
8/14/3 Can only call this "Hell" Day
Front Squat
135x3
185x1
225x1
275x1
325x3 x3 (3RM PR)

Low Hang Snatch (in pounds)
94x1
114x1
134x1
154x1
176x1
190x miss
190x1
201x miss behind
201x1
212x miss
212x1 PR
Down Sets
160x3 x3

Low Hang Clean and Jerk
134x1
184x1
224x1
246x1
265x1
279x1 PR
292x miss x2 couldn't catch clean - was too forward
Down Sets Complex (LHC+LHC+J)
210x3

Back Squat
135x2
225x1
315x1
365x1
405x miss
385x1
405x miss just not there today.

Weight for Height
Spin Practice. 8/10 throws with 39.5lb weight cleared ~13ft. Slowing adding weight to attempt to keep technique and continuing to clear this height with ease. Only 2 misses we just due to rushing and crappy technique.

JustinBlatnik
08-15-2013, 08:42 PM
8/15/13 Powers Day 2
Power Snatch
94x2
114x1
134x1
154x1
175x1 (80kg)
82kg x1
84x1
85x1
86x1

Power Clean + Power Jerk
134x2
184x1
224x2
241x1
244x1
246x1
250x1 sloppy
252x1 sloppy jerk

Throws
42.5lb Weight for Height
3 for 6 throws at 13ft with 3 misses hitting bar. fatigue got me here.

Sheaf
Around 10 throws. Some "bottom-up" drill. Some were flying high! Probably close to 28-30ft consistently! (Judging off my 20ft bar)

JustinBlatnik
08-19-2013, 02:45 PM
Weekend Catch-Up
Max Out Friday

Snatch (in pounds)
195
205
215 x miss
215
225 x miss x2
225 PR
231 x miss x2
231 PR!
237ish? x 2 misses

Clean and Jerk
275
295
304 x miss
304 PR
315x miss
315 PR!

Hitting 105/140 were the goal for my upcoming meet in 8 weeks. Now it comes down to consistency. And now going to up the goal to 110/150 with more consistency.

Took the rest of the weekend off. Was beat up and the weather killed my highland games practice. Time to get back at it!

JustinBlatnik
08-19-2013, 09:01 PM
8/19/13 Hangs and Pause Hangs
A.M. Training Session

Snatch
up to
175x1 x3

Clean and Jerk
up to
235x1 x3

P.M. Training Session

High Hang Snatch (above knee)
94x2
114x2
134x1
154x1
176x1
184x1
195x1pr
206x1 pr
210x miss x3
210x1 PR

Down Sets - 3 second Pause just below knee
169x1
174x1
180x1
185x1
191x1

High Hang Clean and Jerk
94x3
134x2
184x1
224x1
254x1
274x1
285x1 pr
295x0.5 miss jerk, smooth clean
306x miss x2

Down Sets - 3 second pause just below knee
234x1
245x1
256x1

Back Squat
135x5
225x3
275x2
315x2
345x5
350x5
355x5

Solid day today. Feeling more and more confident with the lighter weights which is a huge positive. And overall more consistent today as well. Felt pretty good through this entire session which surprised me. Was stiff in the morning but first full "double session" day and I feel like I worked out some stiffness in the morning session for a productive afternoon. Going to double up tomorrow with the morning session being solely mobility work and "preventative body maintenance".

JustinBlatnik
08-20-2013, 08:47 PM
8/20/13 Powers
Power Snatch
94x2
114x2
134x1
154x1
175x1 (calling this 80kg)
82x1
83xmiss
83x1
84xmiss

Power Clean + Power Jerk
bar x few
134x2
184x1
204x1 push press
224xmiss

Was supposed to have more in the C&J and more following but my right shoulder just was not having it. Was thinking of stopping after 184 set but tried to just suck it up and keep going. 224 and it wouldn't go over my head. Ice all night. Was feeling it in the snatches too which led to the miss. Hopefully an easy session tomorrow morning will allow me to push it tomorrow night. Going to try and get in even more rehab-type work than I did today.

JustinBlatnik
08-26-2013, 10:05 AM
Last Few Days

Lack of update has been a result of what I will just say is frustration and a result of laziness from such. Frustrated with training and frustration/stress of job hunting combo...

Wednesday 8/21/13 Low Hangs

Low Hang Snatch
worked up to 195 and missed 204 twice
pretty happy with that with my shoulder being jacked up.

Low Hang Clean (didn't jerk for my shoulder)
worked up to a PR low clean of 283, and missed 291

Front Squats
275x3
295x3
315x2 missed 3rd. just spent.

Thursday 8/22/13 Powers

Power Snatch
worked up to 88kg which is a PR, missed 90

Power Cleans (no jerks)
up to a PR power clean of 255, but technique got pretty ugly on 245 and 255 sets. Really shouldn't count that crap.

Couple throws with spinning weight for height with 42.5lb weight. Alright I guess. Nothing special, not my best.

Friday 8/23/13 Max Out Friday

Snatch
up to 195
204x miss x5
204x1
215x miss x3
215x1
225x miss x18...yes 18 misses. All over the place, most missing in front. Some very close to makes. Kept going because shoulder felt fine at the time and wanted to beat this weight! However, 18th rep shut my shoulder down.

Skipped C&J cuz I was pissed.

Spinning WOB w/ 42.5lb weight
5 throws, all sucked. Shut that down.

Sheaf
Probably close to 50 throws. Threw until I pretty much couldn't anymore from being tired and it was dark. Kinda did this just cuz I was pissed but also was having a little fun. I really need to make my tower taller.

Saturday 8/24/13
Spent most of the day outside washing and fixing up cars because it was gorgeous out.

Squat
up to
315x3
340x1 beltless
370x5 5RM PR

Spinning WOB w/ 42.5lb weight
3 throws - 3rd about ripped my thumb off, so stopped. Might need to drop back down and work back up again to get back to something productive.

Sheaf
Maybe 20-30 throws. Pretty decent again. so kept throwing more than planned. Hoping to make that 30ft sheaf club!

Sunday 8/25/13 Throwing

Caber
I think around 6 picks with a couple turns. Tried some new things, tried some balance/walks without turns. Was best "throwing" I've had in a while!

Hammer Winds w/ Long (60") Handle
Maybe 15 total? Some with 10lbs and some with 15lbs to stay away from beating me up. Didn't release any but felt pretty good countering and holding balance. Idea of the longer handle is to stay long and it should be harder to counter/balance. Hoping that pays off.

Shot Put (12lb shot)
Around 15 throws with 5 standing and 10 glide. Not too hot. Really need to get back to practicing this more.

LWFD
Around 10 full throws. Balance was a little off, can tell I haven't practiced this in a while. Throws sucked. Needs a lot more practice.

All around a half decent day of practice. Gotta get the suck out! But that's why you practice!

JustinBlatnik
08-28-2013, 08:39 PM
Monday 8/26/13

Snatch + High Hang Snatch
worked up to something around 195...
kept missing 205,

Snatch
dropped back down and worked back up to quite a few misses at 205
Literally was so pissed I quit training for the day. Couldn't stand the missing reps.

Tuesday 8/27/13

Morning Throws
Sheaf x15
12lb braemar shot x10

No Hook/No Feet Snatch
worked up to a PR 175
missed 185

Snatch + High Hang Snatch + Overhead Squat
worked up to a PR of 195 (this was to make up for some of yesterday)

Clean and Jerk
was supposed to do powers but suck at them and wanted to go heavier with better technique
worked up to 255
got 285 but both the clean and the jerk were sloppy,

Pullups 6x5 w/ 20lb weighted vest alt wide/narrow neutral grips

Wednesday 8/28/13

Morning:
Snatch - up to 3 singles at 175

Clean & Jerk - up to 3 singles at 235

Night:

Snatch + Low Hang Snatch
worked up to 195
missed 205 3x (started to get a little mad, hung it up and moved on)

Snatch
worked up to 205 (I think no misses)
then missed 215 3x
got 215
missed 225 twice
was a little angry but told myself to just keep pushing through

Clean and Jerk
up to 255
285 smooth and easy
missed 305 3x on the clean

Front Squats
275x1 beltless
315x3 x2
315x2 missed last rep

RDLs 255x8 x3

Super tired after this session but happy with the pretty decent quality of it. Need to get away from getting pissed at myself missing reps.

JustinBlatnik
08-30-2013, 10:58 AM
Thursday 8/29/13
No Hand/No Feet Snatch
135x2
155x1
170x1
180x1 PR

Power Clean + Power Jerk
135x1
155x1
185x1
205x1
235x1 rough.

So easier down day today. Happy with the PR, but shoulders and right elbow are really hurting, and affected my c&j for sure. trying to stay healthy. Max Out Day tomorrow, hoping to manage some good things.

JustinBlatnik
08-31-2013, 12:48 PM
Max Out Friday
Snatch
up to 195 no misses
205 first rep missed behind and dropped on low back/pelvis. ouch.
3 more attempts and got 205.
215got on second attempt.
224 missed a couple times until got it with crazy save.
237 missed twice.

Wanted a PR so dropped for a double
missed 205 twice.
then got 205 for a double.

Clean and Jerk
up to 255 smooth.
275 smooth.
295 cleaned and basically had to pause in bottom to be able to squat up. missed jerk.
Then repeated 295 with exact same result.

JustinBlatnik
09-01-2013, 01:36 PM
8/31/13 Squats
Back Squat
135x5
225x3
275x3
315x3
355x1 beltless PR
add belt
385x5 PR

Front Squat
135x15 x2

That was it. Didn't do the rest of my planned work to rest my shoulders and arms. Did quite a bit of shoulder mobility type work though.

JustinBlatnik
09-01-2013, 09:02 PM
9/1/13 Throwing Practice
Got out in the yard and threw for a total of about 3.5 hours.

Braemar 12lb Shot - 6 throws
Glide 12lb shot - 6 throws
HWFD - 6 throws
LWFD - 8 throws I think
Light Hammer - 6 throws (until hammer broke) need to look into this more
Caber - 6 picks, about half really really good with plenty of walk/balance time and turns
Sheaf - 5 bottoms-up drill, about 15 throws
Spinning WOB - worked a lil heavier, need to weigh implement and really work on technique A LOT.

Nothing too exciting to report. Glad I got out and practice. Need to get more in before the games hit for the fall. Hoping for some major improvements with the "fall season"

JustinBlatnik
09-02-2013, 09:28 PM
9/2/13 New Week
New week of training slightly different now with the programming from the #ANW program

Snatch Deadlift + Touch-N-Go Snatch
-Deadlift using Snatch technique, then lower the weight back down controlled until the weight just kisses the floor, then full Snatch
95x1
135x1
155x1
175x1
195x1
206x1 (93.6kg)
98.6kg x miss
drop to
95.6kg x1
97.6kg x1
99.6kg x1
101.6kg x1 PR
103.6kg x miss

Drop Sets (on 3/4" Deficit)
185lbs x3 x3

Deadlift + Clean and Jerk (same idea as snatches)
135x1
185x1
225x1
245x1
265x1
285x miss clean
285x miss jerk
- Felt awful going into these. Just drained. Still feeling a little beat up and added in the extra throwing practice I called it a victory and moved on

Clean Pulls off 3/4" Deficit
285x3 x3
probably could have gone heavier but stuck with the weight I missed

Back Squats
135x5
225x2
275x2
315x2
add belt
365x5

Tough day. Super humid today. But glad I made it through all of it! Onto another day!

JustinBlatnik
09-03-2013, 10:30 PM
9/3/13 "Lighter" Day
Morning:

Few "Stone" throws
Few LWFD throws

No Hand/No Feet Snatch
95x2
115x2
135x1
155x1
173.6x1
184.6x1 PR
187x miss so close

Power Clean + Power Jerk
135x3
185x1
215x1
237x1
245x1

Pullups w/ 20lb weighted vest
6x6 alt wide/narrow neutral grips


Band Pushdowns 3x25

Few Sheaf Throws - just tired by this point.

JustinBlatnik
09-10-2013, 11:13 PM
A Week's Worth of Update
9/4/13
Snatch Variation
- had a very consistent day up until a "crunch" in my right shoulder up near top percentages for the day on the snatch.
- tried to cut my losses and just move onto down sets but had another "crunch" in my right shoulder again.
- upset. shut it down completely.

9/5/13 - 9/8/13
Literally did nothing. Took a step back to recover and just get away to get hungry again. Tendonitis in elbows recovered some, and shoulder feels better.

9/9/13 Volume is Back

Snatch @ 85%
195 for 7x1 (missed 2nd rep)
- only 1 miss in entire session

Clean and Jerk @ 77%
245 for 7x1 (sloppy jerk on 2nd rep)
- dropped percentage down from 85% to take it easy on my shoulder.

Back Squat
up to 85% for 5
345x5

9/10/13

No Hands/No Feet Snatch from Deficit
up to
187x1 PR
193xmiss
193x1 PR
only 1 miss whole session!

Power Clean + Power Jerk
up to
185x1
205x1
225x1
245x1
265x1 PR

Push Press
135x3
165x3
195x3
215x3
235x3 PR

Stone - 10 Throws
Sheaf - 15 Throws

Hitting 3 PRs on a Light day is awesome! Feel some instability in my shoulder still, but no pain. Tomorrow will be a big test back heavier. But just have to keep my head and not overdo myself.

JustinBlatnik
09-11-2013, 10:05 PM
9/11/13 Heavier Volume
Snatch
Goal: 5 singles at 95%
up to
195x1
208x1
no misses to this point
221 (95%) x 5 misses
221x1
208x 2 misses
208x1

Clean and Jerk
Goal: 5 singles at 95%, but went 87% to take some off my shoulder
up to
275 (87%) x 5 singles
NO MISSES!

Front Squat
Goal: Max Triple
135x3
225x2
275x1
305x1
330x3 new 3RM PR!

Face Pulls, Band Pushdowns, Rotator Cuff Work

Not too bad of a day. Frustrated with the snatch, but consistency working up is getting better and better.

JustinBlatnik
09-12-2013, 09:09 PM
9/12/13 Lighter Day
No Hand/No Feet Deficit Snatch
135x1
155x1
165x1
175x1
185x 2 misses
185x1

Power Clean + Power Jerk
135x1
185x1
225x1
255x1

Pullups 4x8

HWFD 6 Throws