The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member
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    Nov 2012
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    Boone, NC
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    Justin Blatnik's Journal

    Hey Everyone,

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

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

    Tuesday 10/23/12 UREC Push Pull

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

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

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

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

    Wednesday 10/24/12 Lower

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

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

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

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

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

    10/28/12 Lower at EliteFTS Compound!

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

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

    Reverse Hyper 4x15
    Fat Bar Lat Pulldowns 4x15

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

    10/29/12 Lower (Heavy Squat Day)

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

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

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

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

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

    10/30/12 Dynamic Upper Day

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

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

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

    Front Squats
    155x8x3 beltless in oly shoes

    Ab Roller
    3x15 bw

    Low Back Band Traction

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

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

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

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

    DB Rows
    100sx10 each arm
    120sx15 each arm

    Had a water main break so had to change gyms.

    Face Pulls 3x15 w/ Light Onyx Band

    DB Shrugs 85sx20x3

    Straight-Arm Pulldowns
    worked up then did drop set

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

    I keep my log on my blog: http://justinblatnikroadtopro.blogspot.com/ with some other things posted up here and there. Also check out the youtubes: http://www.youtube.com/user/AppState...k?feature=mhee
    Last edited by JustinBlatnik; 11-02-2012 at 01:15 PM.

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  3. #2
    life, one rep at a time
    Join Date
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    ermergeeeeeeeeerrrrrrrrrrdddddd you're on the forum. now i can keep up with all your training right afteri watch you do it. ser erkserted!
    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

  4. #3
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    Yep Derek! Look out!

    Saturday 11/3/12 Accessory Day

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

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

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

    Incline DB Press
    40sx35
    55sx20

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

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

    Awesome training day today. Love days like this when you know you are building and getting stronger!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  5. #4
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    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!
    Last edited by JustinBlatnik; 11-04-2012 at 01:42 PM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  6. #5
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    11/6/12 Bench Day (Max Effort day)

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

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

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

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

    Great day today. Felt fresh and blew up 405 like it was nothing. Probably take the same approach the next time a max effort day comes around and then attempt to get in the shirt again. This gives me ~3 weeks to figure out how to get it to fit.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  7. #6
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    Boone, NC
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    11/7/12 Deadlift Day (Speed Day)

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

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

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

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

    Good Day getting back in full gear for some form work. Felt pretty fast on all sets too. After eating dinner and getting up from chair I realized I am a lot more toast/fatigued than I thought from today!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  8. #7
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
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    238
    11/8/12 Lat Day

    Weighted Pullups (wide grip)
    35lbsx5x2
    drop weight
    bwx10x2

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

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

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

    Trying to add some specific work in for the Upper Back. Wasn't as fatigued last week on this day but today wasn't feeling all that great and the training session suffered because of such. Glad it's not a main day!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  9. #8
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    Boone, NC
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    Friday 11/9/12 Upper Accessory Day

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

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

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

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

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

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

    Squats in Oly Shoes, close stance
    220x15x2

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

    Solid day overall. Was a little fatigued going in so glad it was a lighter, speed focus day. Felt a slowed down on the 365 sets compared to the 325 sets but still good and fast. Have to say I am liking the new template, keeping me fresh and motivated for every training session.
    Last edited by JustinBlatnik; 11-12-2012 at 08:02 AM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  10. #9
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    Nov 2012
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    Boone, NC
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    11/13/12 Bench Day (Rep Effort)

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

    Standing Strict Overhead
    135x10
    155x8
    135x10

    Incline DB Press
    45sx30
    60sx20

    Incline Tate Press
    35sx15
    50sx10 tweaked wrist so stopped

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

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

    Great Day on the Bench. All reps felt fast, smooth, and strong. Everything around shoulders were smoked after this day. Describing it as this is the work I need to be putting in if I want to get that Pro Total!
    Last edited by JustinBlatnik; 11-14-2012 at 08:29 PM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  11. #10
    Senior Member
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    Boone, NC
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    238
    11/14/12 Deadlift Day (Max Effort)

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

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

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

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

    Had another good training day this week. I'm pretty sure the 620 is a PR of some sort. Grip was a little off today so had to use straps a little more than desired (and used a bar with barely any knurling for the pulls.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  12. #11
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    Nov 2012
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    Boone, NC
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    238
    11/15/12 Upper Back Day

    Pullups 3x10 bw

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

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

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

    Face Pulls 70x15x3 slow and controlled

    Straight Arm Pulldown 70x10x3

    Chin-ups 5 singles, smoked.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  13. #12
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    Boone, NC
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    11/16/12 Upper Assistance

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

    DB Incline
    70sx12
    80sx10
    85sx10
    90sx10

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

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

    Average Band Pushdowns 3x12
    Low Back Traction in Mono 2 sets
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  14. #13
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    11/18/12 Squat Day (Max Effort)

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

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

    GHR 3x10 w/ Light Band

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

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

    First day back in briefs since back injury and got within 25lbs at the top of the weight that I got injured with! never done that much volume or weight in briefs only! Super excited with how this went today. Next max effort day in the cycle is going to follow this same format except I will be using reverse mini onyx bands (a little less assistance) and see how closely I can mimic these numbers! Video to come soon, but depth was probably questionable, but I feel good about it being the first day back in briefs.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  15. #14
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    Boone, NC
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    11/20/12 Bench Day (Dynamic)

    Bench 225x3x10

    Incline
    185x8
    205x8
    225x8
    185x12

    Seated DB Overhead 50sx12x5

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

    Band Pushdowns 4x25 light band

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

    11/21/12 Deadlift Day (Rep Effort)

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

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

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

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

    Low Box Jumps 3x5 haha comical after leg death

    Ab Roller 2x15

    Traveled to Winston-Salem today to visit one of my favorite people in the whole world, Chelsea Curry, while she was home from Denver, CO for Thanksgiving break. How awesome is she? Well...she asked if we could train and get food after as my visit...I know right?!?! She's the BEST! So we trained "legs" at a YMCA. Wanted to squat but literally the only squat rack was taken the whole time. She got the idea of the lunges, and she beasted it with 25s (for 8 sets - smaller steps)!!! I wanted to die. Legs were super pumped and dead afterwards. Looking back, I bitched a lot, but it was so fun. And she kicked my ass! Wish she was around more often!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  16. #15
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    Nov 2012
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    Boone, NC
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    "Thanksgiving Break" and Upper Accessory

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

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

    Saturday 11/24/12 Upper Accessory Day

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

    Lat Pulldowns
    90lbs+ light band 3x15

    GHR Situps 3x12 w/ 10lb plate behind head

    Incline DB Press
    75sx12x3

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

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

    Typing this up Sunday morning, bodyweight upon waking was 225lbs.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  17. #16
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    Boone, NC
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    11/25/12 Squat Day (Rep Day)

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

    So on the second rep of my last down set with the 425, I felt a twinge in my left hamstring. So shut it down and was smart and didn't try a 3rd rep. Feels like it is just strained, nothing too major hopefully. Almost feels cramp-like but a little worse than that (didn't cramp all the way)...Probably going to take it easy on Wednesday (it is a full gear speed deadlift day so lighter anyways) and go by feel and then next Sunday is light speed squat day so hoping to be full go by then!
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  18. #17
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    11/26/12 30 minute walk on treadmill to assess how hamstring felt - doing pretty good. Going to take it easy and feel things out on Wednesday.

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


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

    Video: http://www.youtube.com/watch?v=cZUY3...1&feature=plcp

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

    Close Grip Bench
    275x8x3

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

    DB Rock n Rolls
    30sx25x2
    Last edited by JustinBlatnik; 12-04-2012 at 12:06 PM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  19. #18
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    11/28/12 Deadlift Day (Speed/Form Day)

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

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

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

    Light GMs
    20kgx15
    30kgx15
    40kgx15
    50kgx15

    Leg Extension
    130x15
    150x15
    170x15
    Last edited by JustinBlatnik; 11-29-2012 at 11:08 AM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  20. #19
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    11/29/12 Lat Day

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

    CSR
    70lbsx15x2 super strict
    115x12

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

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

    Band Pullaparts 3x15 w/ light onyx band
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  21. #20
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    11/30/12 Upper Accessory Day

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

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

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

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

    V-bar Tricep Pushdowns 70x15x3

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

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

    Got all this done in less than an hour. Tough work, but was pissed off from morning office hours and that fueled this workout.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  22. #21
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    12/2/12 Squat Day (Speed Day)

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

    Oly Squats (in oly shoes and beltless)
    155x20x2

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

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

    Good day today. Got in the speed work and while it felt a little heavy (feeling a little taxed from working on feet past 3 nights and all day yesterday at football game) but went smoothly. Got in the briefs just to get more work in them, still felt decently fast and left the bands on to lighten some of the load for next weeks heavy day in the briefs. Have a long week of schoolwork ahead...
    Last edited by JustinBlatnik; 12-04-2012 at 12:05 PM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  23. #22
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    12/4/12 Bench Day (Rep Day)

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

    Skullcrushers
    75x12
    95x12
    115x12
    75x15

    Dips bwx15x4

    Did a ton of pressing tonight. Got back in the shirt to continue breaking it in. Really pleased with the progress already. Still have more stretching in the sleeves, but progress was definitely made tonight.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  24. #23
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    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.
    Last edited by JustinBlatnik; 12-05-2012 at 08:29 AM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  25. #24
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    12/5/12 Deadlift Day (Max Effort)

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

    4" Block Snatch Grip Pulls (conv with straps)
    374x15
    Challenge put out by Brandon Lilly. Wanted to try the 405 for 15 reps but dropped some due to hamstring. Video: http://www.youtube.com/watch?v=J-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.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  26. #25
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    12/6/12 Lat Day

    Pullups bw x 10 x 3

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

    CSR w/ 45-degree grip
    115x8x3

    T-Bar Rows
    125x12x3

    DB Shrugs
    up to 95sx12

    Face Pull/ Rope Row Things
    2 sets

    Decent work today. Just trying to get it in and get it done. Took about 45 minutes for this.
    Last edited by JustinBlatnik; 12-06-2012 at 01:27 PM.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

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