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