Justin Blatnik's Journal
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
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.
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
up to 275 no belt
315x2 belt on
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"
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!
up to 405 beltless double overhand
miss 425 beltless double overhand
add belt and switch grip
Deficit Pulls (standing on 2.5" of mats)
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)
up to 275 beltless
add knee wraps (Gripper wraps)
225x30 with belt
Band Low Back Traction 2 sets, prob about 8 minutes total
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
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
374x15 w/ straps
155x8x3 beltless in oly shoes
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
3x6 w/ 25lbs
Wide Neutral Grip Pulldowns
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.
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
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/AppState...k?feature=mhee
ermergeeeeeeeeerrrrrrrrrrdddddd you're on the forum. now i can keep up with all your training right afteri watch you do it. ser erkserted!
Yep Derek! Look out!
Saturday 11/3/12 Accessory Day
up to 315x3
3x15 75lbs + light band (these were awesome!)
3x15, bw, 5lb behind head, 10lb behind head
Incline DB Press
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!
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!
11/6/12 Bench Day (Max Effort day)
add sling shot
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.
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.
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
473+bands x 1
4" Block Pulls Snatch Grip w/ straps (conventional)
Front Squat in Oly Shoes
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!
11/8/12 Lat Day
Weighted Pullups (wide grip)
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!
Friday 11/9/12 Upper Accessory Day
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)
add reverse onyx monster mini bands (completely unloaded at top)
Squats in Oly Shoes, close stance
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.
11/13/12 Bench Day (Rep Effort)
335x2 (90%) pretty sure this ties a PR
Standing Strict Overhead
Incline DB Press
Incline Tate Press
50sx10 tweaked wrist so stopped
Dip Press on Assisted Pullup Machine
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!
11/14/12 Deadlift Day (Max Effort)
6" Block Pulls (sumo in power pants)
374x2x2 first sumo, second conventional
add power pants, sumo from here
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.
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
45lbsx10, 65x10, 75x10, 85x10, 95x10
Face Pulls 70x15x3 slow and controlled
Straight Arm Pulldown 70x10x3
Chin-ups 5 singles, smoked.
11/16/12 Upper Assistance
275x5x5 with slingshot - felt super fast and good. kind of fun too!
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
11/18/12 Squat Day (Max Effort)
305x2x2 first set close stance, second set wide
335x2x2 close then wide
385x1 wide from here on
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)
add knee wraps (grippers)
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.
11/20/12 Bench Day (Dynamic)
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
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)
2 dropsets...second set was heavier and harder (more reps)
add to leg pump (quads)
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!
"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:
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
90lbs+ light band 3x15
GHR Situps 3x12 w/ 10lb plate behind head
Incline DB Press
Rear/Lateral Delt Raise (in between rear and lateral)
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.
11/25/12 Squat Day (Rep Day)
245x3x2 first set narrow, second set wide
335x2x2 first set narrow, second set wide
385x2x2 first set narrow, second set wide
add power pants (wide stance from here)
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!
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)
410x1 PR 5lbs
425x1 PR 20lbs!
add new Jack Bench Shirt Size 54
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
Standing Strict Overhead Press (was pretty gassed going into this)
DB Rock n Rolls
11/28/12 Deadlift Day (Speed/Form Day)
Was hesitant going into today due to my hamstring, but ended up being fine! woo!
power pants on
add suit (Leviathan)
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)
11/29/12 Lat Day
25lb jumps up to
220x4 then drop set 4 reps each 25lb plate off
70lbsx15x2 super strict
6 sets of 5 up to whole stack (225lbs)
Shrugs 135x10, 185x10, 225x10, 275x10, 225x15
Band Pullaparts 3x15 w/ light onyx band
11/30/12 Upper Accessory Day
355x2 like butta
265x5 with slight bumps from spotter on last 2
DB Lateral/Front Delt Raises (Lateral then Front)
25sx6 each way
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.
12/2/12 Squat Day (Speed Day)
Squats (first set close stance, second set wide stance)
add reverse onyx mini bands (setup is full bar weight at top, takes 85lbs off bottom)
add ace briefs - kept rev bands on(wide stance)
Oly Squats (in oly shoes and beltless)
1-Leg Squats (rear leg on bench)
3 sets of 8 per leg holding 50lb db's
Planks w/ 35kgs on back
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...
12/4/12 Bench Day (Rep Day)
345x2 PR! like it was nothing!
add Jack Shirt Size 54
405x2 "air boards"
455x1 2-board touched!
480x3 2-board (probably a PR)
305x3x5 pinkie on ring grip
225x12 just straight taxed
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.
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.
12/5/12 Deadlift Day (Max Effort)
4" Sumo Block Pulls
add power pants
4" Block Snatch Grip Pulls (conv with straps)
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-5iv...=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.
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
up to 95sx12
Face Pull/ Rope Row Things
Decent work today. Just trying to get it in and get it done. Took about 45 minutes for this.