Page 2 of 7 FirstFirst 1234 ... LastLast
Results 26 to 50 of 164

Thread: Justin Blatnik's Journal

  1. #26
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  2. #27
    Wannabebig New Member
    Join Date
    Dec 2012
    Posts
    1

    Gain Muscle Mass With Overall Health Benefits

    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.

  3. #28
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  4. #29
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  5. #30
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  6. #31
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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...JgrUqw&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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  7. #32
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  8. #33
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  9. #34
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  10. #35
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  11. #36
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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=xzXGd...=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
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  12. #37
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  13. #38
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  14. #39
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  15. #40
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  16. #41
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  17. #42
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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!!!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  18. #43
    life, one rep at a time
    Join Date
    Oct 2005
    Location
    Boone, nc
    Posts
    579
    squats looked very solid yesterday sir
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  19. #44
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  20. #45
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  21. #46
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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



    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.
    Last edited by JustinBlatnik; 01-15-2013 at 09:47 PM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  22. #47
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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



    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!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  23. #48
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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!



    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



    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.
    Last edited by JustinBlatnik; 01-20-2013 at 03:16 PM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  24. #49
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  25. #50
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

Similar Threads

  1. Get big or Go home (Justin Ryan's Training Journal)
    By Justin Ryan in forum Member Online Journals
    Replies: 85
    Last Post: 04-10-2012, 05:34 PM
  2. Justin Roehm's Starting Strength Journal
    By Justin_Roehm in forum Member Online Journals
    Replies: 29
    Last Post: 11-17-2010, 10:21 PM
  3. Could someone please tell me what deltoids r? Thx -Justin ~np~
    By Footballguy in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 02-28-2002, 04:03 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •