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JustinBlatnik
10-28-2013, 04:31 PM
So my old log is gone...oh well...moving forwards

Time to Get Back to This Log Thing
So I have been in disconnect with my training log the past weeks...Sorry to all the faithful - the few and far between. Anyways, I have been busy with Highland Games, with this past weekend being my first off from competing the previous 5 weekends in a row. Had some great success! Loved every minute of it - even in the frustration and the suck. Hit plenty of all-time new Personal Bests - seriously, I hit a personal bests this fall season in every event (except Braemar - didn't throw it)! Here is where I am at going forwards:

Braemar:
Open Stone: 38'
HWFD: 32'
LWFD: 65'
Heavy Hammer: 74'
Light Hammer: 90'
Caber: 12:00 - just want bigger and harder cabers!
20lb Sheaf: 24'
16lb Sheaf: 29'
WOB: 13'

Super happy with the success. Becoming more consistent and competitive each games. Finally hit 30/60 in the weights too which has been a big goal of mine. Hoping this 5 month off season will add big to mu numbers as I plan to stay more consistent with practice. For now training is going to take on a lot more volume, hoping to add some lbs to my frame. Going to throw in some Oly movements 1 day per week probably, but just take it back with the super heavy loads for a bit. Planning on super high volume until New Years then transition to heavy and explosive for the first 3 months of 2014 to launch into the season.

So...Training Yesterday and today 10/27 and 10/28

Monday 10/27/13

Snatch
complexes up to
135lbs
singles
155lbsx1
175x1
185x1 x2
195x1
205x1

Back Squat (beltless and deep, oly shoes)
225x8 for 5 sets, 90 seconds rest.

Tuesday 10/28/13

Sheaf - about 20 total throws in the driveway. Actually got some half-assed spins in there too. Could develop into another tool/trick in the throwing arsenal.

JustinBlatnik
10-30-2013, 02:35 PM
Tuesday 10/29/13 Upper Back/Arms

Inverted TRX Row 2x10
Lat Pulldowns 5x8
Bent Rows 3x10
Seated HS Row 3 drop sets
Meadows Rows 3x10

Then later did my client's "arm workout" with them - they said it would be motivating

Dips 4x15
DB Rock n Rolls 3x10
Tricep V-bar Pushdowns 2 dropsets
HS Preacher Curl 3x10
DB Curl Drop Set x2

Wednesday 10/30/13 Deadlifts

Conventional Deads
up to 315x3 beltless, double overhand
add spud belt and straps
365x3
405x3 x5
Touch n Go
315x6 x3

That was it for today. Needing to take a little break. Might do some throwing tomorrow.

JustinBlatnik
11-03-2013, 07:08 PM
Friday 11/1/13 Arms
Trained arms with a coworkers trainer of mine, Thomas, who is a bodybuilder...what better way to work on some volume training.

Tricep Rope Pushdowns 5x20
BB Curls 5x10-12
Dips 4x20
DB Hammer Curls 5x10-12
Tricep Rope Ascending Sets 3x30
DB Conc. Curl 4x10-12
Lateral Delt Raises 4x20

JustinBlatnik
11-06-2013, 04:42 PM
So forgot to mention that I benched on Friday before that arm workout...and I am guessing that paired with the dips and not benching for around 2 months is why I was debilitating sore in my chest and shoulders until today. Took the weekend off while at a camping trip too.

11/5/13 Squats - the beginning of working back into things

(no belt, oly shoes entire workout, only work sets listed)
Squats

240x3 for 8 sets

Front Squats
(255x5) x2

Pause Squats
(220x8) x3

Ab Wheel 3x15

JustinBlatnik
11-06-2013, 04:43 PM
11/6/13 Back
Hit some easy Upper Back work today. A little sore between the shoulder blades from squats yesterday. Glad to be getting back in the swing of things, ready for the soreness to subside!

Sheaf - about 10-15 tosses in the driveway. Nothing crazy, just making sure it still goes "up"

Pullups (64 total reps)
Pyramid up to 8 reps wide-neutral grip
Back down narrow-neutral grip

Barbell Rows
messed around, something around 195 for 5x10

1-Arm DB Rows
113x10 per arm
63x10 x2 per arm

Fat Gripz BB Curls
5x10-15

Lifted with my good friend Matt Chilton, a guy who just beat testicular cancer at the young age of 21 and this was his first real lifting back since finishing chemo. Awesome attitude on that guy just rubs off on you. He did his own thing getting back in shape for school at the Citadel, but awesome to see him back at it.

JustinBlatnik
11-07-2013, 06:19 PM
11/7/13 Bench, Chest, and Shoulders
So trained with my friend Thomas (the bodybuilder - volume is his middle name) and another trainer at work today. Did my bench work, then finished off chest and shoulders. Can barely move my arms right now haha

Bench (around competition grip)
210x12 for 3 sets

Close Grip Bench
225x6 for 2 sets...this was tough...can definitely tell I haven't benched for a long while

Comp. Grip Pauses 1" off chest
185x10 for 3 sets. couldn't finish 3rd set

Incline DB Press
45s x10
55s x10 x2
45s x10 x2

Hammer Strength Incline Press
4x20 something stupid light because I was spent.

Pec Deck 4x15

took a short break because I thought I had a client, but he had a family emergency...so went back to finish off some shoulders

Lateral Delt Rasies x like a bajillion. Basically countless drop sets.

Rear Delts on Pec Deck 3x15

Rear Delt Raises x countless reps

JustinBlatnik
11-11-2013, 03:28 PM
11/8/13 Arms and Calves
Trained with my bodybuilding friend, Thomas, again. Dude is brutal.

Tricep Kickbacks 5x20
BB Curls 4x10 light, 4x10 heavy
Tricep Rope Ascending Sets 4x6 for 4 sets
DB Preacher (variable tension)curls
Tricep Pushdown/rev. Skullcrush combo 4x20
DB Hammer Curls 4x10 each arm, alt 5 reps per arm
Calf Raises 4x20...doom to come

11/9/13 Hike Crowder's Mountain - felt pretty good. a little tough but typical of a hike.

11/10/13 Walking Calf Death
SO the combo of never doing calf raises and then doing them + hiking left me close to disabled for today. Could barely walk. Don't know if I have ever experienced this type of muscle pain.

11/11/13 Cardio + Back

25 mins on the elliptical in the morning, helped work out the calves. Still struggling to walk
then did pullup pyramid with one of my clients up to 5 reps and back down.

Lat Pulldowns 5x15
Chest Supported Row 5x15
T-Bar Row - 4x8
Pullups 4x6 tough
Close Grip Lat Pulldowns 4x15
Straight Arm Pulldowns 3x15
Shrug Machine 3x25

JustinBlatnik
11-13-2013, 05:39 PM
11/12/13 Lower
Today I decided to make up for the missed deadlift session last week before squats today and do the lower end of the prescribed volume. This was a tough one to get back into things. Calves still a bit wacky, but manageable. (all sets listed are work sets)

Conventional Deadlifts (in power belt)
410 for 5 sets of 2

3.5" Block Conv. Deadlifts (added straps)
435 for 2 sets of 3

2" Deficit Deadlifts (in spud belt)
385 for 2 sets of 4

Squats (in oly shoes)
255 for 2 sets of 8

Front Squats
275 for 2 sets of 6 (might be a 6-rep PR)

Paused Squats
240 for 2 sets of 10

Pooped after all this. The deficits were probably the toughest.

ZackHowell
11-14-2013, 08:33 AM
My lower back hurts from reading that.

JustinBlatnik
11-14-2013, 05:05 PM
My lower back hurts from reading that.

Yaaa...I'm actually not too bad surprisingly. Cool.

JustinBlatnik
11-14-2013, 05:08 PM
11/12/14 "Heavy" Bench/ Chest
Started this workout in my garage Wednesday but my dad's phone crapped out so he had to leave to get it fixed and I was without a spot. Safety first with bench

Comp. Grip Bench
240 for 2 sets of 5

Close Grip Bench
255 for 2 sets of 3
275x1 blew it up

Comp Grip Pauses 1" Off Chest
225 for 2 sets of 6

Incline Bench
95x15
115x15
125x15
135x15

Pec Deck 5 sets of 15

Dips 3x12

Strength feels like it is coming back better now. Was down a bit with some of the struggle from last week. Didn't get throwing in today but have a good chunk of afternoon tomorrow to get in multiple events.

JustinBlatnik
11-15-2013, 04:34 PM
11/15/13 Speed Deads/Lower

Speed Deads (in spud belt)
335 for 8 sets of 3

3" Block Pulls
365 for 2 sets of 6

3" Deficit Deads
315 for 2 sets of 8

Leg Curls 4x20 increase weight 10lbs each set

Leg Extension 4x20 increase weight 15lbs each set

Calf Raises 3x15 not as extreme as last week.

Everything felt good today. Work didn't allow for throwing...reaaaally need to start being more dedicated to the throwing practice.

JustinBlatnik
11-19-2013, 08:29 PM
Sunday and Tuesday
11/17/13 Upper

High Hip Snatch
up to 135x1, 145x1, 155x1, 165x1, 175x1

Push Press
185x5
225x3 x2

Klokov Press 85x10, 95x10, 105x10


11/19/13 Squats

Squats
295x5 x2

Front Squats
315x2 x2

Pause Squats
275x6 x2

Constant Tension Squats
135x15 x3

Weighted Planks
3x30 sec w/ 45lb plate

JustinBlatnik
11-22-2013, 10:02 PM
3 Day Catch-Up
Wednesday 11/20/13 Bench

Speedyish Bench Press
195 for 8 sets of 3

Close Grip Bench
210 for 2 sets of 6

Wide Grip 1" Pauses off Chest
185 for 3 sets of 8

That was it for the day. Have had a ton going on with work moving to close to full time + clients at home in the evenings, working almost 5am-5pm straight with a few small breaks in there. Really need to get my training schedule settled down.

OFF Thursday 11/21/13

Friday 11/22/13 Shoulders and Deads

Morning:

DB Shoulder Press
50s x12
55s x12
60s x10
65s x6

DB Lateral Raise Drop Sets
3 Sets w/ 25s, 20s, 15s, and 10s. Ouch.

Rear Delt Fly Machine til it burned a lot. No idea on sets and reps.

Seated Row for a few.

Short on time, just did something quick. Took about 40 mins.

Night: Deadlift Volume

Conventional Deads (straps and spud belt)
365 for 3 sets of 10 (WHAT?! 10s?!?!)

4" Block Pulls
385 for 2 sets of 8

Vomit x1

2" Deficit Pulls
335 for 2 sets of 10
225 for 1 set of 9 - ass cramped on 10th rep. Little more vomit in mouth.

Donezo. Hello volume. And hamstrings. And glutes. And erectors. Haven't pushed a lift session to the vomit stage in a loooong time. Kinda fun...not all that much vomit, but the cramping suckkkkked.

JustinBlatnik
11-28-2013, 04:19 PM
Week Catch-Up
Saturday 11/23/13 and Sunday 11/24/13 OFF

Monday 11/25/13 Throw and Squat

WOB w/ 42lb weight
8/10 over the 13ish foot bar, other 2 had height but out in front.

Sheaf
5 bottoms up.
5 full throws...4 over my 20' bar then moved to a tree limb that is around 26' and cleared it easily...but on the way back down, the sheaf got stuck in the "V" of the branches.

30911
When you see it...


Spent 15 mins throwing a 10' piece of PVC pipe at the sheaf to knock it down. Got it.

Speed Squats
250 for 8 sets of 3, last 4 sets with Spud Belt.

That was it. Ran out of time to finish before heading to my sister's basketball game.


Tuesday 11/26/13

Bench
255 for 3 sets of 8

Close Grip Bench
275 for 2 sets of 3

Wide Grip Bench 1" Pauses off Chest
225 for 1x8, then 1x6

Ab Wheel
2x10 on knees
2x5 on feet

Wednesday 11/27/13 Upper Accessory

DB Overhead - bunch of sets of 15
DB Lateral Delt Raises 3 ascending sets
DB Rear Delt Raises 3 dropsets
Lat Pulldowns 5x12
Seated HS Row 4x12
Preacher Curls 3x15
Tricep Band Pushdowns x bunch
DB Curls x bunch

Thursday 11/28/13 Thanksgiving Deadlifts

Deadlifts
455 for 3 sets of 2

4" Block Pulls
485 for 2 sets of 2

2" Deficit Pulls
435 for 2 sets of 5

Constant Tension Squats
135 for 5 sets of 10

Hanging Knee Raises 5x10

JustinBlatnik
12-02-2013, 06:13 PM
12/2/13 Squats...sort of

Didn't do much over the holiday weekend. Got in 20 mins on the stairmill on Friday.

Squats
up to 275x2
add spud belt
315 for 3 sets of 8

Front Squats
225x2 x2
275x2

Shut it down early - did a little traction. Low back pain was starting to creep in - similar to the pain from when I hurt my low back. Stopped before anything nuts happened. just sucks that this came back up with how great everything has been feeling up to this point. time to up the prehab/rehab work and see if I can not regress and at least stay where I am with my strength levels. Everything has been feeling kinda heavy lately, and was fatigues after a long work day today. Gotta stay on top of this.

JustinBlatnik
12-07-2013, 02:44 PM
12/6/13 Bench

Bench Press (comp grip)
275 for 3 sets of 2

Close Grip
290 for 2x2

Wide Grip 1" Pauses off Chest
255 for 2 sets of 5

Hammer Strength Incline 5x15
Pec Deck Flies 5x15
DB Incline Close Grip 3x20
Tricep Rope Pushdown: 3 Ascending sets

Solid day. Close Grips felt really strong. Bench is slowly coming back.

12/7/13 Back

All this work today was mixed together. Didn't really track sets, reps and weights. Just went for da pahmp! Came out to be a lot in an hour and 15 minutes.

5 sets of straight arm pulldowns

~15 sets of 10-15 of Vertical Pulldowns
~15 sets of 10-15 of Horizontal Rows
Calf Raises 5x15

This was A LOT. Trained with a bodybuilder friend. Just rotated back and forth among different Hammer Strength machines, hitting about 5ish sets on each one and moving to the next. Fun times.

UPDATE: Overall, my low back is feeling remarkably better compared to after things went crazy Monday night. Definitely not 100% but thinking I might see how some light squats go tomorrow.

JustinBlatnik
12-09-2013, 09:08 PM
12/9/13 Testing the Low Back

So today marks 1 week point since my low back issues flared up again. Been feeling ok, not 100%, but wanted to test the waters.

FIRST - Went through an extensive warmup once again. Thinking my slacking in this department since things were going smoothly is what led to the flared up of problems.

Squats
bar x10
95x10
135x10
185x8
225x5
275x5
300x3
325x2
350x1
375x1
add belt
400x1!

Deadlifts
135x5
185x5
225x5
275x5
315x3
365x1
405x1
add belt
455x1

Hanging Leg Raises 3x15

YAY!!! Was able to make it through without anything serious coming up. Getting back to body awareness with core on the movements. Was feeling good after the warmup. Didn't over push it. Going to go at it a little more than this on this coming Saturday with the mock meet we are having in my garage. If I can hit squeeze out an injured and "work in progress" 1300 raw w/ knee wraps total at 220 I will be happy. 400-450 in the squat, low to mid 3's in the bench, maybe around low to mid 5's in the deadlift (just going to have to play everything by ear...or by low back). No crazy numbers to write home about, but will allow me to reign in the competitive spirit battling through this low back flare up and my slow progress back with my lifts after my hiatus during the throwing season.

JustinBlatnik
12-10-2013, 04:20 PM
12/10/13 Upper
Bench - testing out how it may go this coming weekend

135x10
185x5
225x3
275x2
300x1
315x1 woohoo back at 3 wheels!
add slingshot
345x2

CG Incline DB Press
35s x20
45s x20
55s x15
70s x10

Incline DB Flys 3x15

Lateral Delt Raises
2 Ascending Sets
1 Dropset

Rear Delt Raises
3 Dropsets

Scapula Work x bunch

Pretty solid day. Happy with how everything felt!

JustinBlatnik
12-16-2013, 04:25 PM
UPDATE SINCE LAST WEEK

Took it pretty easy through the week. Got in a little throwing practice with the shot put and light weight. Went pretty solid for being the first time back. Then the Mini Meet this weekend...

12/14/13 "Blatnik Barbell" Inaugural Christmas Powerlifting Meet

Squat (in oly shoes, wraps, and belt)
First Attempt- 405 Easy Lift
Second Attempt- 435 Still Solid
Third Attempt- 460 might be an alltime PR. Have hit 455 on a few occasions and jumped to 470/475 for a few misses. Super happy with this considering low back flare up previous week.

Bench
First Attempt- 315 Good.
Second Attempt- 335 Heavy.
Third Attempt- 350 No Dice. Not back into benching quite long enough to have this back

Deadlift
First Attempt- 455 Easy.
Second Attempt- 505. Good Lift. Hit goal of 1300 on slightly sketchy low back and out of powerlifting conditions for a while.
Third Attempt- 545. No Go. Didn't want to risk a heavy grinder.

Total: 1300

Had an awesome time with everyone that came to the house for the meet! Everyone that lifted hit some sort of PR! We did the math and out of 48 possible PRs across the 12 lifters (squat, bench, deadlift, and total) we had 33 PRs!!!!! Old training partners, college friends, girlfriends...all of the above. Really good time. and great food afterwards too!

12/16/13 Throwing
Had a looong day at work, hardly any food - due to food poisoning...still ok practice

WOB (w/ 47lbs)
10 throws - none actually clearing 13'3" bar, but almost all of them mauled the bar

Sheaf
around 20 total throws. Pretty decent height today.

JustinBlatnik
12-18-2013, 04:03 PM
12/17/13 Throwing Practice

Struggling with energy going into today.

Shot Put (12lb) about 12 total throws
38'10" standing w/ reverse
43'10" glide

HWFD
best throw was 27'10" I think
about 10 throws here. really struggled holding onto the weight. Need to recondition my thumb to take the pressure.

"Hammer" - chain hammer I have that weighs around 17lbs
8 throws. not my best. going to up the consistency of throwing this for improvement.

Not too bad of a day. Practice is practice at least. Need to work on other things - nutrition and sleep - around work schedule to improve performance.

JustinBlatnik
12-22-2013, 01:08 PM
12/19/13
Trained Biceps. Yes...well with a bodybuilder...that hurt.

Threw Hammer, LWFD, and Shot Put. Nothing spectacular.

12/20/13 Olympic Lifts

Snatch (in lbs)
135x1
145x1
155x1
165x1
175x1
185x1
195x1
205x1
215x1
Happy with this after not doing snatches for a while. Had a few misses at 205 and 215.

Clean and Jerks (in lbs)
185x2
225x1
255x1
275x1
305xmiss x2

Squats - Beltless
205x8
255x5
305x3

JustinBlatnik
12-23-2013, 06:57 PM
12/22/13 Upper Blah

Strict Overhead Press
95x10
115x10
135x10
145x6

Close Grip Bench Press
135x8
185x8
225x8

Pullups - wide neutral grip
3 sets of 10

Started some other stuff but just wasn't feeling up to it. Call it a deload I guess.

12/23/13

Stepmill 20 mins - I'm out of shape bad. Really need to start back with some athleticism and jackedness.

Later On...
Snatch Complex (Snatch Grip High Pull + High Hang Snatch + Low Hang Snatch + Full Snatch)
95x1
115x1
135x1
145x1
155x1
165x1

Snatch Grip High Pulls
165x3
185x3
205x3
225x3
245x3 for 3 sets

Ab Wheel
3x15 on knees
2x5 standing. first set was sick - super strict.

Need the rain to stop so I can throw more

JustinBlatnik
12-24-2013, 11:32 AM
12/24/13 Christmas Eve Squats

Squats
135x5
225x3
275x1
315x1
belt on
355x1
395x1
425x1
335x5
365x5
135x15 x2

Leg Curl 5x15 increasing weight each set

Leg Extension 5x15 increasing weight each set

Standing Calf Raise 3x15

Seated Calf Raise 2x15

Ab/Oblique Crunch Machine 3x15 each side.

JustinBlatnik
12-28-2013, 10:52 AM
12/25/13 Christmas Day Throwing

Shot Put x some
WOB x some
Sheaf x Some

12/27/13 Back and Biceps
Tons of stuff. Trying to get huge.

JustinBlatnik
01-02-2014, 05:53 PM
Life's been random...around the work and holidays and this that and the other...So let's see if I can remember everything. Need to quit slacking on updating this dag nabbit!

12/29/13 Upper Deload

Pullup Pyramid - up to 10 reps, only back down to 8.
Some other stuff

12/30/13 Squats
only had about an hour break at work to get this in. WOO HOO!!!

Squat
up to 315x1
add belt
365x1
add knee wraps
405x1
435x1
455x1
475x1 All-time PR in wraps!!!

Lying Leg Curls 7 sets

1/1/2014 New Years Day Throwing Practice

HWFD x 10 throws
LWFD x 7 throws
Sheaf x 20ish throws

1/2/2014 Oly Lifts/Lower

Clean and Jerks
225 for 5 singles
245 for 5 singles
no misses. pretty happy with the consistency here.

Snatch Grip High Pulls from High Hang (that's a mouthful)
185 for 5x5

RDLs - 185 for 3 sets of 6

Pullups - 3x5

Lunges - 135 for 3 sets of 10 per leg

Ab Wheel - 3x6 standing

Jump Rope x some - I'm getting a little fat.

JustinBlatnik
01-06-2014, 07:26 PM
1/3/14 Upper

Bench Press
work sets
315 for 5 singles

HS Incline 4x15
Dips 4x15bw
CSR 4x10
Cable Curls 2x100
Cable Tri Kickbacks 5x20

Cardio - Airdyne Bike Intervals
30 sec fast, 30 sec slow...5 total intervals
Feeling of death.

1/6/14 Stuff

Snatch off Blocks
135x3
155x3
175x2
185 for 3 singles

Clean Pulls
up to 305 for 3x3

Klokov Press 4x10

JustinBlatnik
01-08-2014, 05:15 PM
Took 1/7/14 off. Just exhausted working full days and not much sleep. Really need to practice going to bed earlier (didn't help that I stayed up watching the National Championship football game Monday night which led to only 3.5 hrs of sleep)

1/8/14 Back (Lats) w/ Bodybuilder Friend Thomas

Wide Grip Pulldowns x bunch
HS Horizontal Row x bunch
Chest Supported Row x bunch
Close Grip Pulldowns x bunch
Rope Straight Arm Pulldowns x bunch
50 Pullups - managed 16 bodyweight in 4 sets and had to move to assisted machine to finish out. Totally smoked.

The "x bunch" is really because we don't go off of a specific set and rep scheme. With Thomas it's all about Da Pahmp! Really its a bunch of sets of 10-15 with working up in weight and the 10s being pretty dang heavy.

JustinBlatnik
01-10-2014, 02:41 PM
1/10/14 Lower

Squats
warm up to 315x1 beltless
go take care of clients measurements...ugh
warm back up to 365x1 beltless- felt pretty good here
belt on
405x1 didn't feel as good haha
add wraps
405 for 4 singles

Leg Press 5x15 3 pps light, narrow stance.
Leg Extension 4x20 then dropset
Leg Curl 5x15
Lunges 2x50 steps bodyweight

F'n rain is killing throwing practice for Central Florida. Just going to have to show up on game day and hope for the best! Hopefully can get in some drills next week.

JustinBlatnik
01-15-2014, 06:08 PM
Past Week or So...

Haven't done all too much. Schedule has been hectic and weather has been crappy for throwing practice. Hoping to just be able to turn it on on gameday this coming Sunday at the Central Florida Highland Games. Excited to be getting in a games in the "offseason". Not expecting anything earth-shattering due to lack of practice but maybe if we throw 16lb sheaf I'll have a go at that illusive 30' mark.

1/14 Throw Practice
LFWD Line dill in the driveway for about 10x
Sheaf x some. Was feeling pretty dang good.
Caber x 2 walks. On second one, slipped on my pull and tried to kill myself. Whew.

1/15 Light Lift and Sheaf
Sheaf for some throws in the driveway.
Box jumps x some
High Block Snatches
135x3
155x3
175x1
185x1
195x1
shut it down. just being smart. time to rest up for the weekend.

JustinBlatnik
01-24-2014, 04:44 PM
Central Florida Scottish Games

Had an amazing trip that went extremely well, hassle free, and was still a relaxing time. Going to add in a little extra here other than just my throws to recap the entire experience because it was so great! Don't want to read all the garbage, scroll down to the throws and deal with it haha

"Slept in" Saturday morning and got up and started the drive at 6am and was able to take our time (our being that my girlfriend Brittany was so awesome that she made the trip with me and took off work on Monday for it). Part of the awesomeness of this trip was that I made it super affordable for myself in a tough financial time for myself. we stopped for breakfast at Chick-Fil-A (I had a $15 gift card!) and Walmart (also had a $10 gift card here) for some snacks, drinks, and stuff for lunches. Also I decided to cash in all of my saved change at coinstar to help pay for gas for the trip, and got back $72, enough to cover 2/3 of my gas costs for the trip! Smooth drive other than we were "suckered" into stopping at an "elaborate" fruit stand for "$1 a bag of fruit" thinking I could get a bunch of good oranges for $1, sadly it was 2 (oranges that is). Got suckered in by the neon advertising. Never again haha. So made it down and passed by the hotel to go spend some time at Downtown Disney, because you can't make a vacation trip to Orlando without a little Disney! Met up with some of the guys of some pretty good BBQ for dinner and a drink at their hotel. Got to meet a lot of the top amateurs and get a first hand replay of the North/South games that were held that Saturday. Definitely an experience I hope to make one day!

Onto Saturday...

Woke up to a pretty decent hotel breakfast after a little bit more-than-normal amount of sleep for me and then made it to the games a little early. Speaking of hotel, I found a pretty decent rate for 2 nights a a hotel across the street of the games' hotel, and having planned on the games for a while, I had saved $10 here and there and had actually saved up more than my hotel when it came time to pay for it! Success! Since it was the day of the East/West women's games, the A's would throw out of traditional order to allow them to, so we started with Hammer and then followed the regular traditional order. So games recaps:

Heavy (22lb.) Hammer - 75' and change for a PR on my 3rd throw. My first throw felt the best and I completely surprised myself on this event since it is my worst event and I have practiced it the least.
Good for 3rd in the event.

Open Stone - 36'11" This stone was a rectangle and I struggled to find a good grip on it. Felt good about this since my stone and glide technique has felt inconsistent as of late.
Good for 4th in the event (only event I did not place in).

HWFD (56lb) - 29'10.5" or something close to that. This had felt pretty good lately and it showed, being super close to my goal of 30' for the games. Still have only gone over 30' once in my life in this event.
Good for 3rd in the event.

LFWD (28lb) - 59'11" Same as the Heavy weight here except with 60'. Felt off in both of my weights for distance a little bit and know I have room for improvement. More consistent practice needed.
Good for 2nd in the event.

Caber - 75 degrees. This caber was pretty beastly. No turns by the entire group. pretty long with no taper either. I think that with another 3 attempts I might have been able to turn it.
Good for 3rd in the event (behind an 89 degrees and a (2) 75-degrees.

16lb Sheaf - 30ft! BOOYAH!!!!!! PR!!! Finally officially went over the 30' mark in the sheaf. Been wanting that for about 6-8 months now! Won the event this that throw (3rd attempt) and then took 3 attempts at 31ft with my first throw easily clearing 31' but not going back over the bar. So fun with the adrenalin rush!
Good to win the event.

Weight for Height (56lb) - 12ft. Well...this was what I would consider my worst performance of the day. 12' with 1 miss put me in a tie for 3rd. Threw straight up with my first and third throws and on my second throw I hit the ground and dropped the weight before asking to reset. Took a 4th throw real quick for "my sanity" and real quickly and easily cleared the 13ft mark Womp Womp. Hey - Confident that I can do it!
Good for a 3rd place tie.

Overall - 2nd place pretty solidly. My best ever finish as an A competitor.

Afterwards, went back and went out to a steakhouse for dinner with some of the guys again. Shared in laughs and good food and company as always. The drive back was uneventful and went smoothly. Ended up spending $120 that I hadn't already saved - which in my opinion is freakin sweet for a games trip from Charlotte to Orlando.

Can't wait to throw again! Each and every time I compete it brings me back for more of the fun environment, trying to best myself, and always great time around wonderful people sharing laughs all the time.

I would first like to thank my wonderful girlfriend Brittany for accompanying me for the entire trip. The company for the car rides and the best cheering section at the games all day long, even battling the chilly Florida weather. I would also like to thank the Judges KC Cummings and Scott Medlin for allowing me to throw! And the guys who had made the trip as well - YOLO! hahaha

JustinBlatnik
01-26-2014, 08:29 PM
Weekend Training - Getting Back After It
1/25/14 Olympic Lifts: Goal was to get a current max on each lift

Snatch
135x2
155x1
175x1
185x1
195x1 shaky
205x1
215x1
225x miss x4
220x miss

Clean and Jerk
205x1
235x1
255x1 sloppy
275x1 little better, sloppy recover after the jerk
295x miss jerk

Pullups
bw x 15
bw x 12
bw x 15 broken into a bunch of sets. just spent.

Went into today pretty unmotivated and the misses in the snatch were frustrating. Clean and Jerks were equally as frustrating, but in hindsight I haven't had the volume up in either of them so I need to be satisfied with where I am at right now. Need to keep up the consistency.

1/26/14 Upper Press Session - Somewhat easy

Bench - w/ 70lbs chain
135 + chain x5
155 + chain x5
175 + chain x5
195 + chain x5
215 + chain x5

Band Pullaparts 5x15 w/ monster mini onyx band

Strict Overhead Press
95x10
115x10
135x10 waaay too hard for what it should be. Definitely need to get the overhead press strength back and consistent.
115x10

Bentover Rows
140x15 x4 just easy to throw this much on the bar

EZ Bar Curls 3 sets
Band Pushdowns 3 sets
Ab Wheel x goof off

Lifted with my girlfriend the past 2 weekend days and she did amazing. Was more motivated today and didn't try to over-push anything. Bench felt good, decently fast but nothing too too heavy. The last set was a little slower than I would have liked. Still working on putting together a solid training plan. Know I now have 10 weeks before my next highland games April 5th.

JustinBlatnik
01-27-2014, 06:19 PM
1/27/14 Snatch and Squat
Been fighting a slight bit of a cold. Scratchy throat and nose is starting to drain more and more by the hour, but not bad. Feeling pretty good today. A little stiff around the shoulders. Still easing into things.

Seated Box Jumps
3x5 from seat on 11" box to 27" in box. Trying to land as straight-legged as possible

Snatch Complex
- Power snatch, high hang snatch, drop snatch
95x2
115x1
135x1
155x1
175x1

Squats
135x5
225x5
275x5
315x5
add belt
365x5

Messed around with a little accessory work to see what some stuff was feeling like...

GMs 135x10
Lunges 95x10 per leg
Single Leg Squats 95x6 per leg

Sheaf "Bottoms Up" Tosses x 10 throws

Not 100% during this session today. Need to do better on sleep for sure. Snatches felt a little unsteady on my shoulders, and squats felt harder than they should, but it has been a little bit since I have squatted. Was a little strapped on time and just messed around with the accessory lifts to see how things felt and to gauge on where I may need to focus some work.

JustinBlatnik
01-29-2014, 09:18 PM
1/29/14 Upper

Still fighting this bit of sickness. A bit bogged down going into this session but meds and a good workout helped me feel better afterwards. "Snow day" in Charlotte had people freaking out so I didn't have many clients and got to train early.

Bench Press
135x10
185x8
225x5
275x3
325x1 felt great. smoked it.

Close Grip (at 65% of my heaviest bench today)
210x10 x2
210x9

Incline DB Bench 40x10, 50x10, 60x10, 70x10

CSR 45x10, 70x10, 90x10, 115x10, 135x10
Incline Tate Press 40x10 x2, 45x10, 50x10, 55x10

Dips bw for 3x15
Standing Calf Raises 3x15

Med Ball Throws
about 30 minutes worth of different types of throws with a couple different size med balls

Night:
Band Pushdowns 4x25 w/ doubled mini band
Hanging Leg Raises 3x15

Bench is starting to feel better and better each week. Just need to consistently keep it in my training, even if it's not a focus. Pressing strength should carryover to the stone put! Getting my overhead strength back in line too. All the med ball throws were great and something I am going to try to keep up when the weather is bad and if I have free time at the gym.

JustinBlatnik
02-02-2014, 10:55 PM
Friday 1/31/14 Lower

Clean and Jerks
work sets 5 singles at 85% and 93%
235 for 5 singles
255 for 5 singles - some of the jerks a little sloppy

Clean Pulls - beltless
305 for 3x3

Front Squats
225 for 3x8

Short today. Was a little jammed on time. Decent session, definitely wanted to get more in.

2/2/14 Super Bowl Sunday!

Braemar Throws w/ Reverse

5 throws w/ 25lb med ball

5 throws w/ 16lb med ball

Push Press
135x5
165x3
185x1
205x1
225x1
245x1
255x1
205x5 x3 (80% of 255)

3-Board Bench w/ 70lbs chain
135+chain x10
155+chain x10
175+chain x10
195+chain x8
215+chain x6
225+chain x4

Pullups 5x8 bw

Fat Bar Curls for 3 sets
Some band pullaparts and some band pushdowns.

Semi-short on time again. Really liking getting back towards my old pressing strength. Continuing my focus back on my overhead and be

JustinBlatnik
02-03-2014, 06:19 PM
2/3/14 Awesome Snatch/Squat Day

Going into today my right hip and low back have been giving me some fits. But managed an awesome day today.Also, today marks the start of my month-long gluten-free diet. Read up on it and have some support to do it so just going to see how I feel and how my health goes.

Barbell Squat Jumps
95lbs for 3 sets of 5

Snatches Off Blocks
95x3
135x2
155x1
165x1
175x1
185x1
195x1 knew they were feeling good here
205x miss
205x1
210x 2 misses (barely)
210x1
217x1 PR! Higher than current "full snatch" PR

Squats
135x5
225x5
add belt (since back had been bothering me...playing it safe)
275x5
315x3
345x3
385x5 ties best 5RM ever

Barbell Hip Thrusts (first 5 with pause, second 5 as explosive as possible)
205x10
305x10 x3

Standing Ab Wheel 3x7
- not super super strict here, add a pad under my knees which slightly touch. still plenty hard.

Just an all out awesome training session. Turned out much better than I expected.

JustinBlatnik
02-09-2014, 07:14 PM
Past Week - Been Busy

Wednesday 2/5/13 Upper

Speed Bench w/ 1 band (at work odd setup)
145 for 9 sets of 3

Commence shoulder pain...So I messed up my right shoulder somehow Monday doing snatched. Just think it was an over-straining. Bothered me Monday and bad Tuesday but was feeling ok until after bench. Too much too soon. So finished up with a bunch of arms.

Preacher Curls
Overhead French Press
DB Hammer Curls
Cable Curl 100 set
Tricep Cable Kickbacks

Upright Hamstring Curls
Calf Raises

Just trying to get in a little extra work on my lagging hamstrings. Trying to hit calves once to twice a week to prevent debilitating soreness.

Friday 2/7/13 Lower

Front Squats
135x5
185x5
225x3
275x1
add belt
295x1
315x1
335x1
355x1 PR
365x1 PR

Pause Squats Deeeeep (pause was "1 and 2 and up)
225x3
275x3
315x3
add belt
365x1 PR

Barbell Hip Thrusts
135x20
225x10
315x5
405x5

Leg Extension 4x30 holy pump batman!

Upright Leg Curl and Machine RDL Superset 3x15 each
- almost vommed

Awesome Awesome Day today.

Saturday 2/8/13
10 40-yd Sprints

Sunday 2/9/13 - Still taking it easy on this shoulder. Just trying to hold off maybe another week. Killed me to not throw on this purty day outside today.

High Block Cleans
95x3
115x3
135x3
185x1
205x1
225x1
245x1
255x1
265x1
275x1 (matches current "from floor" clean and jerk PR_
285x1
295x miss

Some easy overhead work with just the bar and a little bit of band shoulder and rotator cuff work. Continued to take it pretty easy. Shoulder is fine after just the cleans.

Diet Update:
Well today marks the end of Week 1 of my gluten free diet. It has been ok so far. Getting some cravings here and there, for things like pizza and other snack foods. To note anything so far at a week in, I can only think to say that I might feel like I am having more energy. Not getting super hungry between meals, but part of that is my increased food intake this week. Trying to get my macros a bit more in check as well while on the gluten free thing. Spent a good chunk of time tonight meal prepping for this upcoming week. Trying to plan it 1 week at a time to keep it a easy going for me.

JustinBlatnik
02-10-2014, 06:22 PM
2/10/14 Squat

I was dragging all day today. Got home from work and tried to nap and couldn't. Ate some food and delayed training as long as possible, trying to get motivated. Once I got going it went well though.

Squat
135x5
225x5
275x3
315x3
belt on
365x3
405x5 PR!
405x1 paused PR ("1 and 2 and up" was the pause length)
315x10

Single Leg Squats
95x10 x3 each leg

Had 2 phone calls during the training session, and I am still pretty beat up from Friday so decided to cut it a little short. Plan is to get in a little extra hamstring work again Wednesday and then hit some sort of squats again Friday. Crappy weather this week and right shoulder is still a bit "iffy" so going to take it easy throwing and on the upper body stuff.

JustinBlatnik
02-15-2014, 11:07 AM
2/11/14 Some Cardio stuff
Row 1000m in 5 mins
Rest
Row 500m 1:48
Rest
Row 500m 1:43

Never really used a rower before. Don't know what's good, how far, how long etc. I think next time I do it I'll drop my pace and go for 20-30mins

2/12/14 Upperish

Trained while training a client today, so my focus wasn't completely in it. Still staying away from my shoulder, which is doing much better but trying to not push it too fast too soon.

Lat Pulldowns x bunch of sets of 10 working up
Chest Supported Row x bunch of sets of 8 working up
Hammer Strength CSR x bunch of sets of 10 working up
Some Preacher Curls and Overhead French Press x some

2/12 through 2/13
Lots of sledding/hiking up hills around the Charlotte Snowpocalypse!!!

2/14/13 Lower

Depth Jumps for 3x5 no idea on box heights

Block Cleans
135x3
185x3
225x2
255x2 x3

Deadlifts (w/ straps)
315x1
365x1
add belt
405x1
455x1
495x1
525x1 woo

Didn't get much else in as I cooked dinner for the lady for Valentine's Day. Shoulder is doing much better. Might try some lighter snatches this coming Monday (and yes staying light) so I can try to press something again this coming Wednesday. Cleans felt really fast and good today. Decided to deadlift for the first time in a while and wanted to see how they felt pushing to a heavy single. The 495 felt pretty good so pushed a little more and didn't feel as good. Still happy that I can pull 500 on just about any day. With all the Olympic Lift variations, I think I am going to start mixing back in a little bit of something that resembles deadlifts. All in all a shorter but solid day. Going rock climbing all day Saturday for V-Day as well! Really need to get some throwing in ASAP!

JustinBlatnik
02-16-2014, 06:23 PM
2/15/14 Rock Climbing Day Date with the Lady

Went rock climbing at an indoor climbing facility for a Valentine's Day date. Spent over 4 hours climbing. Had to stop at that point due to grip and forearms failing to continue to work. Had a ton of fun, worked my grip, forearms, and lats hard. Smoked. Tired. Sore.

2/16/14 Upper Work - Testing out the Shoulder

My right shoulder (pretty much figured out to be a supraspinatus strain) has been on the upside of feeling better - and didn't bother me at all yesterday rock climbing. So figured I would test it out tonight with some snatches and upper work.

Very thorough warmup w/ shoulder prehab type movements too.

Snatches - rest of around 1:30 between reps
Work Sets: Singles starting at 70kg with 1kg jumps all the way up to 85kg
Had a miss at 78kg (just rushed it) and then a few misses at 85kg before getting it.
Really noticed fatigue setting in as weights increased. Bar speed felt slower.

Snatch Grip Sotts Press
20kg x5
25kg x5
30kg x5
35kg x5 pr
never done this exercise before. a lot harder than it looks.

Bench Press - nice and easy seeing how the shoulder would feel
pinkie on ring grip
45x10
95x1
135x10
185x10
225x10

Standing Band Horizontal Row 4x15

DB Lateral and Front Raises
1x50 w/ 5lb db's each way

Really happy with my shoulder tonight. Going to keep it easy working back into things. Need to get to throwing more this week weather permitting.

JustinBlatnik
02-17-2014, 07:20 PM
2/17/14 Squat Day

Got in a lift at work today in the morning. Tough to get it going at 9am for a PR squat but somehow got it done! Low back is still feeling a little off from the deadlifts on Friday.

Squats
up to
335x3
390x1 beltless PR
add belt
425x3 PR!
335x10

Upright 1-Leg Leg Curl
35x10, 45x10, 55x10

Ab Wheel 3x5 standing
- could definitely tell it has been a while for these

Leg Extension
3x30 w/ 10 sec isometric at the end(10 each toes out, toes in, toes straight)
125, 140, 155lbs

Lunges 1x25 per leg with bodyweight

Whew! What a session. Felt "great"...really was a tough session but love them. Putting in the tough work with the lower body sessions is going to pay off.

JustinBlatnik
02-20-2014, 07:15 PM
2/20/14 Upper

Running on literally no sleep, practically no food, and after a 12-hour day of training clients, I don't know how I pulled this session out.

Lots of shoulder mobility and prehab movements for warmup. Right shoulder (strained supraspinatus) has gotten better and really not bothering me anymore.

Broad Jumps set of 5

3 Rounds:
6 Pullups
15 Standing Band Rows

Bench Press
bar x 20
95x12
135x10
185x10
225x5
275x3
315x1
340x1 current PR
add slingshot
365x1 - haven't held this much in my hands in a long time now

Snatch Grip Sotts Press
20kg x5 x2
29kg x5
39kg x5
47kg x5 PR
53kg x3 PR

Lateral Delt Raises 1x50 w/ 5lb db's

JustinBlatnik
02-22-2014, 06:21 PM
2/21/14 Arms
Trained arms with my friend Thomas (the bodybuilder from work haha) again...ouch.

BB Curls superset with DB Hammer Curls x multiple sets of 10

BB Preachers superset with DB Curls x multiple sets of 10

Tricep Rope Pushdowns x bajillion

Dips 3x20

Rope Bicep Cable Curls x bajillion

Arm cramps later in the day. Got a ton of volume in in an hour and 15 mins

2/22/14 Olympic LIfting Max Out
Had my good friend and oly lifter Justin Lovingood over to hit some Olympic lifts. I decided to max out since it had been a while since I did last.

Snatch (in lbs)
worked up to
195
204 miss
204
215
224 (102 kg) current PR
228 miss x3

Clean and Jerk (in lbs)
worked up to
204
244
264
285 (129.5kg) pr
303 (137.5kg) current PR

317 (144kg) x miss - would have been all-time PR

So finished 102/137.5 for a 239.5kg total, which is only 8.5kg off my best ever Olympic lifting total, which came at a time this past fall when I was hitting Olympic lifts 5 days a week and now only hitting snatches 1x per week and C&J 1x per week. So happy with today, especially first day really pushing both after my taking time down for my shoulder to recover.

JustinBlatnik
02-24-2014, 05:28 PM
2/24/14 Squat Day

Squat
up to
315x3
belt on
365x1
405x1
445 x miss
225x2
315x1
365x1
385x1
405x1
425x1
435 x miss
365x5
385x3
405x1

Walk close to 3 miles while on the phone. Had a tough day today. Mentally not all with it, not enough sleep, not enough food.

JustinBlatnik
02-26-2014, 05:24 PM
2/26/14 Oly Lifts and Throws

High Hang Snatch (in kg)
60kg x2
70kg x2
80kg x2
85x miss
85
90
93 (204.6lbs)
97 miss
97kg (213.4lbs) - might be a PR

High Hang Clean + Jerk (in kg)
85kg x2
93
101
111
120
125 (275lbs) sloppy
130x miss

Caber - 6 picks, walks, and pulls. Reeeally smooth.

WOB (48lbs) - about 12 throws. Knocking the rust off. About 75% of the throws were good. Threw at 12' bar and 13-13'6" bar (not 100% sure) most cleared 12 easy.

Sheaf - maybe 12ish throws. Reeeeally smooth again. Some really solid pulls at the end too, prob in the 26-28 ft. range.

Had a really good day today. The oly lifts were hangs at my friend Justin Lovingood's suggestion. Didn't over-push it, my right shoulder was feeling a little unstable during clean and jerk. Throws went really well with no practice since the Central Florida games. Promising season ahead. Can't wait for the weather to cooperate a bit more for more throws practice!

Alinshop
02-26-2014, 07:57 PM
Central Florida Scottish Games

Had an amazing trip that went extremely well, hassle free, and was still a relaxing time. Going to add in a little extra here other than just my throws to recap the entire experience because it was so great! Don't want to read all the garbage, scroll down to the throws and deal with it haha

"Slept in" Saturday morning and got up and started the drive at 6am and was able to take our time (our being that my girlfriend Brittany was so awesome that she made the trip with me and took off work on Monday for it). Part of the awesomeness of this trip was that I made it super affordable for myself in a tough financial time for myself. we stopped for breakfast at Chick-Fil-A (I had a $15 gift card!) and Walmart (also had a $10 gift card here) for some snacks, drinks, and stuff for lunches. Also I decided to cash in all of my saved change at coinstar to help pay for gas for the trip, and got back $72, enough to cover 2/3 of my gas costs for the trip! Smooth drive other than we were "suckered" into stopping at an "elaborate" fruit stand for "$1 a bag of fruit" thinking I could get a bunch of good oranges for $1, sadly it was 2 (oranges that is). Got suckered in by the neon advertising. Never again haha. So made it down and passed by the hotel to go spend some time at Downtown Disney, because you can't make a vacation trip to Orlando without a little Disney! Met up with some of the guys of some pretty good BBQ for dinner and a drink at their hotel. Got to meet a lot of the top amateurs and get a first hand replay of the North/South games that were held that Saturday. Definitely an experience I hope to make one day!

Onto Saturday...

Woke up to a pretty decent hotel breakfast after a little bit more-than-normal amount of sleep for me and then made it to the games a little early. Speaking of hotel, I found a pretty decent rate for 2 nights a a hotel across the street of the games' hotel, and having planned on the games for a while, I had saved $10 here and there and had actually saved up more than my hotel when it came time to pay for it! Success! Since it was the day of the East/West women's games, the A's would throw out of traditional order to allow them to, so we started with Hammer and then followed the regular traditional order. So games recaps:

Heavy (22lb.) Hammer - 75' and change for a PR on my 3rd throw. My first throw felt the best and I completely surprised myself on this event since it is my worst event and I have practiced it the least.
Good for 3rd in the event.

Open Stone - 36'11" This stone was a rectangle and I struggled to find a good grip on it. Felt good about this since my stone and glide technique has felt inconsistent as of late.
Good for 4th in the event (only event I did not place in).

HWFD (56lb) - 29'10.5" or something close to that. This had felt pretty good lately and it showed, being super close to my goal of 30' for the games. Still have only gone over 30' once in my life in this event.
Good for 3rd in the event.

LFWD (28lb) - 59'11" Same as the Heavy weight here except with 60'. Felt off in both of my weights for distance a little bit and know I have room for improvement. More consistent practice needed.
Good for 2nd in the event.

Caber - 75 degrees. This caber was pretty beastly. No turns by the entire group. pretty long with no taper either. I think that with another 3 attempts I might have been able to turn it.
Good for 3rd in the event (behind an 89 degrees and a (2) 75-degrees.

16lb Sheaf - 30ft! BOOYAH!!!!!! PR!!! Finally officially went over the 30' mark in the sheaf. Been wanting that for about 6-8 months now! Won the event this that throw (3rd attempt) and then took 3 attempts at 31ft with my first throw easily clearing 31' but not going back over the bar. So fun with the adrenalin rush!
Good to win the event.

Weight for Height (56lb) - 12ft. Well...this was what I would consider my worst performance of the day. 12' with 1 miss put me in a tie for 3rd. Threw straight up with my first and third throws and on my second throw I hit the ground and dropped the weight before asking to reset. Took a 4th throw real quick for "my sanity" and real quickly and easily cleared the 13ft mark Womp Womp. Hey - Confident that I can do it!
Good for a 3rd place tie.

Overall - 2nd place pretty solidly. My best ever finish as an A competitor.

Afterwards, went back and went out to a steakhouse for dinner with some of the guys again. Shared in laughs and good food and company as always. The drive back was uneventful and went smoothly. Ended up spending $120 that I hadn't already saved - which in my opinion is freakin sweet for a games trip from Charlotte to Orlando.

Can't wait to throw again! Each and every time I compete it brings me back for more of the fun environment, trying to best myself, and always great time around wonderful people sharing laughs all the time.

I would first like to thank my wonderful girlfriend Brittany for accompanying me for the entire trip. The company for the car rides and the best cheering section at the games all day long, even battling the chilly Florida weather. I would also like to thank the Judges KC Cummings and Scott Medlin for allowing me to throw! And the guys who had made the trip as well - YOLO! hahaha


You know how to make a trip extremely economical! WOW!!

Congrats on the new PR, sounds like you and your gf had a great time.

JustinBlatnik
03-01-2014, 06:02 PM
You know how to make a trip extremely economical! WOW!!

Congrats on the new PR, sounds like you and your gf had a great time.


Thanks man. Ya it was a wonderful trip.

JustinBlatnik
03-01-2014, 06:05 PM
3/1/14 Oly Lifts and Throws

Oly Lift Max Out Session

Snatch
92kg
97kg
103kg current PR
106kg (233lbs) ALLTIME PR
108 x 3 close misses

Clean and Jerk
102kg
111kg
120kg
130kg
138kg current PR
145kg x 2 misses

Totaled 244kg (106/138)

Very Narrow Stance Squats (beltless)
70kg x3
120kg x3
150kg x3


Throws Session

1-Turn LWFD
10 throws, average of 46ft, best of 50ft

2-Turn LWFD
10 throws, average of 51ft, best of 54ft

12lb shot put with reverse
5 throws, average of 38ft, best of 39.5ft

12lb shot with glide
5 throws, average of 42ft, best of 43ft

Sheaf
about 10 throws, super consistent, few right around 30ft

Great training day. Got bored and got in some unplanned throwing. Happy with how the oly lifts went. Happy with my my first LWFD practice. I think my best ever with my weight is 58 which translated to 65 in comp, so happy with not much drop off. Stone (shot) needs more work and consistency - could feel my elbow giving me some problems after the oly lifts. Sheaf is the most consistent right now and loving how it feels.

JustinBlatnik
03-02-2014, 06:41 PM
3/2/14 Highland Games Throwing Practice

Standing 12lb Shot w/ Reverse
5 throws, average of 37'9", best of 39'1"

12lb Shot Glides
10 throws, average of 42'3", best of 44'10"


48lb HWFD
10 throws, average of 27'8", best of 30'3"

23lb LWFD
10 throws, average of 62', best of 65'10"

Caber
6 picks. A little more unstable than last practice.

Sheaf
around 10 throws. A bit more inconsistent than last practice. But was focusing on pulling hard.

WOB
3/5 over at 12'
1/5 over at 13'
0/3 at 14'

Hammer Winds
Don't know how many I did or for how many winds. Was going to go to the fields to throw but had to go pick up a washing machine with my dad.

Enjoyed the wonderful weather in Charlotte today and threw for around 3 hours. Still need more work. I liked using the lighter weights in the weights for distance. Think I am going to stay there to have a better idea of where my throws actually are at. My weight seems to "fly" shorter than games' weights. Still had a decent session today despite being pretty sore/fatigued from yesterdays Oly lifts and throws.

JustinBlatnik
03-03-2014, 06:59 PM
3/3/14 Squats and Deads

Speed Squats
275lbs bar weight + 70lbs of chain
10 sets of 3, 1 min rest between sets

"Speed" Deadlifts (all with 70lbs chain)
135x3
225x3
275x2
315x3
365x3
405x3
455x3

Ab Wheel 3x15 Kneeling
Some other random accessory work.

So wasn't feeling so hot all day and a little sore from all the weekend training going into this session. Shifting to more "speed" type work for the next month to transition into the throwing season.Still going to try and keep accessory (and volume somewhat) up for this month then drop it down as the "spring throwing season" kicks in. Deadlifts felt pretty good so kept pushing them - much better than expected going into today's session.

JustinBlatnik
03-05-2014, 06:52 PM
3/5/14 Attempt at Upper

Push Press
135x5
185x3
205x3
225x3
245x2

BTN Power Jerks
135x5
155x5
175x5

That was it. I was just too tired and unmotivated to do anymore today. Didn't get very much sleep last night and worked from 5am - 6:30pm today almost straight. Have an hour and a half break in the morning at work that I am going to get in some more upper work then try to throw tomorrow afternoon.

JustinBlatnik
03-07-2014, 07:21 PM
3/6/14 Chest

DB Flat Bench
sets of 10 working up to 90x10
110x6, 110x5
65x15

Hammer Strength Incline 5x15

Pec Fly Machine with Max Pushups 4 sets

Lateral Delt Raises and Band Pullaparts x some

Got this in on a break in my morning at work. Nothing too spectacular. Just getting in some more work after last night's poor session.

3/7/14 Arms and Calves

Warmup

Barbell Curls 5 sets
Incline Skull Crush 5 sets
Close Grip Bench 4x15
Lat Pulldown Curls 3x20
Seated DB Curls 3x10 per arm
Tricep Cable Giant Set 2x100
DB Hammer Curls 3 sets
Calf Raise Superset 5x10 seated, 5x10 standing

Trained Hard today with Thomas. This Bodybuilding style is tough but a great stimulus to the body that is something I normally don't do. Great to have a different experience. My mind just doesn't quite pick and pair exercises like his does.

JustinBlatnik
03-09-2014, 07:09 PM
Saturday

Got out and threw in Hickory with Travis Gardner, Jeff Crouch, and Eric Frasure. It was a bit muddy so stones and weights weren't great, but hammer went awesome. Best it has ever gone. Hoping for some big PRs soon! New technique on WOB felt great - more fine tuning to come. Sheaf went very consistent and good as of late, until I broke a tine off my fork on one of the throws. Well...at least I was with the guy who made it (Travis) so he is taking it to fix. No sheaf in the mean time.

Sunday

Threw a little bit, but was pretty beat up. 12lb shot went pretty good. HWFD wasn't the best ever but was definitely feeling beat up there. Then 23lb LWFD went very well. My thumb needs some rest haha

JustinBlatnik
03-10-2014, 06:52 PM
3/10/14 Lower Session

Depth Jumps 3x5

"Speed"Squats w/ 70lbs chain
up to
225+chain x3
275+chain x1
295+chain x3 x3 felt kind of heavy and not too speedy. Could just be taxed from throwing past 2 days.
275+chain x2 w/ onyx mini added
decided i was too heavy for speed. dropped bar weight, started toying with some bands
225+chain+2 bands x2 x2
225+chain+3 bands x2 x2
225+chain+4 bands x1 x2
ended up with a mini, monster mini, onyx mini, and onyx monster mini (onyx bands from elitefts.com). Had the bands set up interesting too...had them double wrapped around the bottom rack support for a little more tension with how I had it setup. Next time going to just start with more band.

Snatch Grip High Pulls
255x3 x5 from a 1.5" deficit. Hellooooo Hamstrings

Accessory:
Pullups 3x8
Band Pull Throughs 3x10 average band
Abs x little bit
Hammer Winds x few
- Abs were smoked from hammer on Saturday and the throwing yesterday. Wanted to get some WOB practice in but had a new potential client (Now NEW client! Woo!) show up early. Pretty solid day. Really nice to train in the garage with the weather today.

JustinBlatnik
03-13-2014, 08:15 PM
3/12/14

Deads w/ 100lbs added band tension at top (short light bands)
225x3
275x3
315x3
365x3
405x1
455x1
225x5 x3

45-Degree Back Raises
40lbs x10
60lbs x8
80lbs x8
100lbs x6

Upright Leg Curl 6x8 per leg adding wt each set

Standing Ab Wheel 3x6

Farmers Carries
150lb db's x 2 trips, first double the second

Bench Press
225x5
275x5
315x3
135x25

Decent day. Went pretty quick through this and it was good to get in some things I have done in a while.

3/13/14 Throws - Everything nice and easy with how beat up I am. Not too much strain. Didn't measure any throws today.

12lb shot x ~12 throws in different stances.

WOB (48lbs) x ~20 throws

WFD for about 5 1-spin and 10 to 15 2-spin. Very easy.

JustinBlatnik
03-24-2014, 06:03 PM
So missed logging this entire past week. Had a rough week with a lot of external factors playing into things. Nothing all to exciting to report, took a few throws, no exciting lifting, and pulled out a PR seated box jump to 46". But time to try to get back on track.

Sunday 3/23/14 Oly Lifts and Some Throws

High Hang + Low Hang Snatch
165lbs x1
175 x1
185 x1 (80%)

High Hang Clean + Low Hang Clean + Jerk
185lbs x1
205 x1
225 x1
245 x1 (80%)

Snatch Grip High Pulls off 2" Deficit
255x3 x3

Drop Snatch
95lbs x3
135x3
155x3
185x3 felt real solid
205x1 sloppy

Pullups 25 total reps

Some Shot Put throws and drills

3/24/14 Week 1 Day 1 New Squat Program

Back Squat
340lbs (80%) for 6x2

Front Squat
290 (80%) for 6x2

Bench Press
275 (80%) for 3x2

Snatch Grip Sotts Press
20kg x5
30kg x5
35kg x5
40kg x5
45kg x5

Some rotational abs.

Weight for Height Pracitce (48lbs)
10 out of 10 first throws clearing 12'!!! Best WOB practice ever. Some probably clearing 14' Let's just hope this carries over to the games!

So going to try out a new squat program that is very high volume. Normally done for just back squat or front squat, but I am going to try both at the same time. Crazy I know but heck if I get strong legs out of it?!?! Just going to need to stay up on recovery. Program is 3 days a week, and I am going to back squat first followed by front squats. Be interesting to see where this leaves me in 6 weeks. Also going to do it for the bench as well but literally cut the number in sets in half. Should work half as good right?! We'll find out. If it works - great. If not...well then I know it doesn't work haha

JustinBlatnik
03-31-2014, 06:05 PM
A Week's Worth of Catch-Up

Wednesday 3/26/14 Week 1 Day 2 Squat Program

Back Squat
340x3 6 sets

Front Squat
290x3 6 sets

Semi-Stiff Leg DLs
315x5 3 sets

Leg Curl
bunch of sets of 10 until almost vomit

Leg Extension
same as leg curl

Lunges
2 sets of down and back the hallway at work

- ended up waaaay too much today. was destroyed the next 2 days. Need to be smarter

Friday 3/28/14 Week 1 Day 3

Back Squat
340x2 6 sets

Front Squat
290x2 6 sets

Bench Press
275x2 3 sets

Seated Rows 5x10
Close Grip Pulldowns 5x10
GHR Situps 3x10

Sunday 3/30/14 Birthday Throwing and Oly Lifts

Stone
HWFD
LWFD
WOB
nothing spectacular. to note. took an hour break and was bored so oly lifted...

Low Hang Snatch
70kg
75
80
84
88
93
98 no misses. booyah. some of the best snatches I have ever done. all solid.

Low Hang Clean + Jerk
84
102
110
120
130 close miss on the jerk

Solid lifts today. Original plan was to go for 90/117 but it was feeling good.

Monday 3/31/14 Week 2 Day 1

Back Squat
340x4 6 sets

Front Squat
290x4 6 sets

That was it, had to stop to train a client, but hour later hit the Caber for 8 walks/turns. Fun stuff. This squat program hit a whole new gear today. Gunna be tough. Fronts following the backs was probably not the brightest idea...oh well here goes nothing!