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Thread: Justin Blatnik's Random Ramblings of Stuffs

  1. #1
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    Justin Blatnik's Random Ramblings of Stuffs

    So my old log is gone...oh well...moving forwards

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

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

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

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

    Monday 10/27/13

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

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

    Tuesday 10/28/13

    Sheaf - about 20 total throws in the driveway. Actually got some half-assed spins in there too. Could develop into another tool/trick in the throwing arsenal.
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    Tuesday 10/29/13 Upper Back/Arms

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

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

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

    Wednesday 10/30/13 Deadlifts

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

    That was it for today. Needing to take a little break. Might do some throwing tomorrow.
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    Friday 11/1/13 Arms
    Trained arms with a coworkers trainer of mine, Thomas, who is a bodybuilder...what better way to work on some volume training.

    Tricep Rope Pushdowns 5x20
    BB Curls 5x10-12
    Dips 4x20
    DB Hammer Curls 5x10-12
    Tricep Rope Ascending Sets 3x30
    DB Conc. Curl 4x10-12
    Lateral Delt Raises 4x20
    750/500/600 1850 total @ 220
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    So forgot to mention that I benched on Friday before that arm workout...and I am guessing that paired with the dips and not benching for around 2 months is why I was debilitating sore in my chest and shoulders until today. Took the weekend off while at a camping trip too.

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

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

    240x3 for 8 sets

    Front Squats
    (255x5) x2

    Pause Squats
    (220x8) x3

    Ab Wheel 3x15
    750/500/600 1850 total @ 220
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    11/6/13 Back
    Hit some easy Upper Back work today. A little sore between the shoulder blades from squats yesterday. Glad to be getting back in the swing of things, ready for the soreness to subside!

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

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

    Barbell Rows
    messed around, something around 195 for 5x10

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

    Fat Gripz BB Curls
    5x10-15

    Lifted with my good friend Matt Chilton, a guy who just beat testicular cancer at the young age of 21 and this was his first real lifting back since finishing chemo. Awesome attitude on that guy just rubs off on you. He did his own thing getting back in shape for school at the Citadel, but awesome to see him back at it.
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    11/7/13 Bench, Chest, and Shoulders
    So trained with my friend Thomas (the bodybuilder - volume is his middle name) and another trainer at work today. Did my bench work, then finished off chest and shoulders. Can barely move my arms right now haha

    Bench (around competition grip)
    210x12 for 3 sets

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

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

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

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

    Pec Deck 4x15

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

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

    Rear Delts on Pec Deck 3x15

    Rear Delt Raises x countless reps
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    11/8/13 Arms and Calves
    Trained with my bodybuilding friend, Thomas, again. Dude is brutal.

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

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

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

    11/11/13 Cardio + Back

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

    Lat Pulldowns 5x15
    Chest Supported Row 5x15
    T-Bar Row - 4x8
    Pullups 4x6 tough
    Close Grip Lat Pulldowns 4x15
    Straight Arm Pulldowns 3x15
    Shrug Machine 3x25
    750/500/600 1850 total @ 220
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    11/12/13 Lower
    Today I decided to make up for the missed deadlift session last week before squats today and do the lower end of the prescribed volume. This was a tough one to get back into things. Calves still a bit wacky, but manageable. (all sets listed are work sets)

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

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

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

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

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

    Paused Squats
    240 for 2 sets of 10

    Pooped after all this. The deficits were probably the toughest.
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    My lower back hurts from reading that.

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    Quote Originally Posted by ZackHowell View Post
    My lower back hurts from reading that.
    Yaaa...I'm actually not too bad surprisingly. Cool.
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    11/12/14 "Heavy" Bench/ Chest
    Started this workout in my garage Wednesday but my dad's phone crapped out so he had to leave to get it fixed and I was without a spot. Safety first with bench

    Comp. Grip Bench
    240 for 2 sets of 5

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

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

    Incline Bench
    95x15
    115x15
    125x15
    135x15

    Pec Deck 5 sets of 15

    Dips 3x12

    Strength feels like it is coming back better now. Was down a bit with some of the struggle from last week. Didn't get throwing in today but have a good chunk of afternoon tomorrow to get in multiple events.
    750/500/600 1850 total @ 220
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    11/15/13 Speed Deads/Lower

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

    3" Block Pulls
    365 for 2 sets of 6

    3" Deficit Deads
    315 for 2 sets of 8

    Leg Curls 4x20 increase weight 10lbs each set

    Leg Extension 4x20 increase weight 15lbs each set

    Calf Raises 3x15 not as extreme as last week.

    Everything felt good today. Work didn't allow for throwing...reaaaally need to start being more dedicated to the throwing practice.
    750/500/600 1850 total @ 220
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    Sunday and Tuesday
    11/17/13 Upper

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

    Push Press
    185x5
    225x3 x2

    Klokov Press 85x10, 95x10, 105x10


    11/19/13 Squats

    Squats
    295x5 x2

    Front Squats
    315x2 x2

    Pause Squats
    275x6 x2

    Constant Tension Squats
    135x15 x3

    Weighted Planks
    3x30 sec w/ 45lb plate
    750/500/600 1850 total @ 220
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    3 Day Catch-Up
    Wednesday 11/20/13 Bench


    Speedyish Bench Press
    195 for 8 sets of 3

    Close Grip Bench
    210 for 2 sets of 6

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

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

    OFF Thursday 11/21/13

    Friday 11/22/13 Shoulders and Deads

    Morning:


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

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

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

    Seated Row for a few.

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

    Night: Deadlift Volume

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

    4" Block Pulls
    385 for 2 sets of 8

    Vomit x1

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

    Donezo. Hello volume. And hamstrings. And glutes. And erectors. Haven't pushed a lift session to the vomit stage in a loooong time. Kinda fun...not all that much vomit, but the cramping suckkkkked.
    750/500/600 1850 total @ 220
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    Week Catch-Up
    Saturday 11/23/13 and Sunday 11/24/13 OFF

    Monday 11/25/13 Throw and Squat


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

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

    Attachment 30911
    When you see it...


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

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

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


    Tuesday 11/26/13


    Bench
    255 for 3 sets of 8

    Close Grip Bench
    275 for 2 sets of 3

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

    Ab Wheel
    2x10 on knees
    2x5 on feet

    Wednesday 11/27/13 Upper Accessory


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

    Thursday 11/28/13 Thanksgiving Deadlifts

    Deadlifts
    455 for 3 sets of 2

    4" Block Pulls
    485 for 2 sets of 2

    2" Deficit Pulls
    435 for 2 sets of 5

    Constant Tension Squats
    135 for 5 sets of 10

    Hanging Knee Raises 5x10
    Last edited by JustinBlatnik; 11-28-2013 at 04:20 PM.
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    12/2/13 Squats...sort of

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

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

    Front Squats
    225x2 x2
    275x2

    Shut it down early - did a little traction. Low back pain was starting to creep in - similar to the pain from when I hurt my low back. Stopped before anything nuts happened. just sucks that this came back up with how great everything has been feeling up to this point. time to up the prehab/rehab work and see if I can not regress and at least stay where I am with my strength levels. Everything has been feeling kinda heavy lately, and was fatigues after a long work day today. Gotta stay on top of this.
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    12/6/13 Bench

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

    Close Grip
    290 for 2x2

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

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

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

    12/7/13 Back

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

    5 sets of straight arm pulldowns

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

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

    UPDATE: Overall, my low back is feeling remarkably better compared to after things went crazy Monday night. Definitely not 100% but thinking I might see how some light squats go tomorrow.
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    12/9/13 Testing the Low Back

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

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

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

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

    Hanging Leg Raises 3x15

    YAY!!! Was able to make it through without anything serious coming up. Getting back to body awareness with core on the movements. Was feeling good after the warmup. Didn't over push it. Going to go at it a little more than this on this coming Saturday with the mock meet we are having in my garage. If I can hit squeeze out an injured and "work in progress" 1300 raw w/ knee wraps total at 220 I will be happy. 400-450 in the squat, low to mid 3's in the bench, maybe around low to mid 5's in the deadlift (just going to have to play everything by ear...or by low back). No crazy numbers to write home about, but will allow me to reign in the competitive spirit battling through this low back flare up and my slow progress back with my lifts after my hiatus during the throwing season.
    750/500/600 1850 total @ 220
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    12/10/13 Upper
    Bench - testing out how it may go this coming weekend

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

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

    Incline DB Flys 3x15

    Lateral Delt Raises
    2 Ascending Sets
    1 Dropset

    Rear Delt Raises
    3 Dropsets

    Scapula Work x bunch

    Pretty solid day. Happy with how everything felt!
    750/500/600 1850 total @ 220
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    UPDATE SINCE LAST WEEK

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

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

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

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

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

    Total: 1300

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

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

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

    Sheaf
    around 20 total throws. Pretty decent height today.
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    12/17/13 Throwing Practice

    Struggling with energy going into today.

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

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

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

    Not too bad of a day. Practice is practice at least. Need to work on other things - nutrition and sleep - around work schedule to improve performance.
    750/500/600 1850 total @ 220
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    12/19/13
    Trained Biceps. Yes...well with a bodybuilder...that hurt.

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

    12/20/13 Olympic Lifts

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

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

    Squats - Beltless
    205x8
    255x5
    305x3
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

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    12/22/13 Upper Blah

    Strict Overhead Press
    95x10
    115x10
    135x10
    145x6

    Close Grip Bench Press
    135x8
    185x8
    225x8

    Pullups - wide neutral grip
    3 sets of 10

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

    12/23/13

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

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

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

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

    Need the rain to stop so I can throw more
    750/500/600 1850 total @ 220
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    12/24/13 Christmas Eve Squats

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

    Leg Curl 5x15 increasing weight each set

    Leg Extension 5x15 increasing weight each set

    Standing Calf Raise 3x15

    Seated Calf Raise 2x15

    Ab/Oblique Crunch Machine 3x15 each side.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

  25. #25
    Senior Member
    Join Date
    Nov 2012
    Location
    Boone, NC
    Posts
    238
    12/25/13 Christmas Day Throwing

    Shot Put x some
    WOB x some
    Sheaf x Some

    12/27/13 Back and Biceps
    Tons of stuff. Trying to get huge.
    750/500/600 1850 total @ 220
    735/475/565 1770 Elite total @ 198

    Boone, NC
    Appalachian State University Graduate Student

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