Rommie Wastes Away! - Page 3

**romanaz** · 08-29-2007, 12:44 AM

Warmed up teaching the kid across the hall to squat and deadlift, and he didn't like it so he left. Oh well.

Power Snatch
4 sets of 40x2
45x2

Snatch
50x2 (1 miss, hit the next two)
57.5x1 (3 attempts)
60x1 (5 attempts, hit #3)

Snatch Pulls
3 sets of 70x3
3 sets of 80x2 (ripped my left hand open, taped it up)
3 sets of 90x1

Rack Jerks
60x3
60x3
4 sets of 50x4, alternating feet split

done. sore from yesterday, sore already from today. tommorow off thursday back in the game.

hope my hand heals.

weighed in at 89.8kg today post workout w/ sandals on.

**haiz69** · 08-29-2007, 04:08 AM

Solid Snatch Pulls. Very Nice!

**romanaz** · 08-29-2007, 03:41 PM

more like snatch grip pulls to shrugs

**romanaz** · 08-31-2007, 02:09 PM

thursday:

PowerCleans and Split Jerks
50x2/1
60x2/1
60x2/1
65x2/1
70x1/1 [PR for PC, tied PR fo Jerks]
4 attempts at 75x1/1 [PR for PC +5kg/+2 sets, missed all 4 jerks]

Squat Cleans and Jerks
60x3/1
60x3/1

Back Squats
60x5
90x3
90x3 [Coach had my fix my Charlie ****ing Chaplin Form, feet moved in]
90x3 [blew these up like nothing, new form rocks]
100x2
100x2
100x2
110x2 [lost tightness at bottom on rep 1, did rep 2 like nothing, PR]
115x1 [PR]
120x1 [PR]
120x1
120x1

Press until failure, rest more pressing, then push pressing
40x15 or so reps or so, lost count.

Lunges
7 sets of 40x3 [each leg]

Box Jumps [box = ~24inchs]
2 sets x10, 1 set of x15, triedto make as little noise as possible. Wanted to puke.

done!

lol.

weighed in at 89kg again. Last day of tribex and rez-v. don't think it did much. got a bit of Venom left + 4 more caps from sample packs from my last order.

**haiz69** · 08-31-2007, 02:49 PM

Nice PR on the Powercleans and Back Squat. Very impressive.

**romanaz** · 08-31-2007, 08:19 PM

Quote:

Originally Posted by haiz69

Nice PR on the Powercleans and Back Squat. Very impressive.

yeah, they are pretty good. Expect some really big PRs on the full lifts soon.

you can see in how fast and easy my C&J @ 70kg was, you'd be expecting the same thing coach is, and that is for me to be hitting 90kg easily in the next month or so.

Just gotta get the technique right.

and I can probably easily get 70kg or more on the snatch, just gotta get over the mental part.

should have a front squat PR coming up as soon as I do them again.

coach says that I should be able to make nationals easily in 2008 and have a decent shot at placing high.

**romanaz** · 09-01-2007, 10:10 PM

Power Snatchs/OH Squat
50x3/3
50x3/3
55x3/3x3

Power Snatchs
60x1.5 (missed 2nd attempt)[PR]
60x0
50x2

Bench Press
60x2x5

Back Squat
100x4x4 [PR]

+stretching

89kg again

**romanaz** · 09-05-2007, 05:49 AM

aite, not a bad day, not great, but not bad.

foreshadowing : the bar I had today was super grippy.

PowerCleans and Split Jerks (2pclean/1jerk)
50 for 2 sets
55 for 1 set
60 for 1 set
70 for 0 set (high pulled it, wasn't warm enough)
60 for 2 sets
65 for 1 set
70 for 3 miss's at the clean

Squat clean and Split Jerk (2/2)
60 for 5 sets

Clean Pulls
60x5 for 2 sets
70x4 for 2 sets
80x3 for 2 sets
90x2 for 2 sets
100x1 for 2 sets

Back Squats
6 sets of 6 @ 90kg [PR] Coach had me work on staying tight and not losing tightness for depth. Felt good, tired me out, took a long time to do this. He is bringing my feet in closer for squats.

OH PRess
30 for 5 sets of 4 concentrating on the speed of the movement.

Box Jumps
18inchs x 6
36 inchs for a lot

+stretching

88kg leaving the gym today =D 3kg more and I'm in the 85kg class!!

**romanaz** · 09-07-2007, 12:20 AM

Power Snatch/BTN Push Press/OHS - 2/2/2
40 for 3 sets

Snatchs
50x3
55x3 for 5 sets, missed the 2nd and 3rd snatch on most, some made 3rd.

Snatch Pulls [strapped]
60x5x2
70x4x2
80x3x2

Back Squats
60x3
80x3
100x3
120x2x3 [PR +1 rep per set]

GM's
60x6x3

BTN Press
30x5x4

Abs

+stretching right hammy is tight as ****

88.1kg after workout

**romanaz** · 09-10-2007, 01:38 AM

Hang Squat Clean - Jerk - Clean from floor - Jerk
40 for 3 sets
50 for 1 set

Full Clean and Jerk
50x1
55x1
60x1
60x1
67.5x1
72.5x0 for 8 sets [5th attempted I actually cleaned it missed jerk, only clean]

Full Clean and Jerk - PowerClean - Front Squat - Jerk
60 for 3 sets

Clean Pulls
70x4x2
80x3x2
90x2x2

Front Squat
60x2
70x2
80x2
90x2 [PR+2.5kg + 1 rep]
92.5x1x3 [PR +5kg + 2 sets]

PowerJerk from Rack
40x3x4

Push Press from Back of Neck
40x3x5

Abs

+stretching

87.4kgs

**haiz69** · 09-10-2007, 04:35 AM

Nice Front Squats. I want video!

**romanaz** · 09-10-2007, 04:47 AM

Quote:

Originally Posted by haiz69

Nice Front Squats. I want video!

ill try for next time.

**romanaz** · 09-11-2007, 12:58 AM

alright light workout. heavy snatchs tommorow.

PowerSnatchs Push Press from BTN OHS 2/2/2
40 for 3 sets

Snatchs
50x1x3 [PowerSnatch]
55x0x4
55x1x1 [full snatch]

Cleans and Jerk 2/1
50x3x2
60x2x3

Back Squats
60x4x1
70x3x1
80x3x3

stretching + foam rolling

87.5kg bw

**Midnight_Lifter** · 09-11-2007, 03:18 AM

Rom - you still cutting? You're not still on a keto diet, are you?

**romanaz** · 09-11-2007, 03:42 AM

I'm still cutting, not really in keto as after 7PM, there is nowhere where I can get food w/o carbs. literrally impossible unless I have stuff in my room, which I do sometimes, but I need more then microwaved hotdogs every night.

I'm still in a caloric deficiet, so I'm dropping weight.

08-29-2007, 04:08 AM	#62
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08-31-2007, 02:49 PM	#65
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09-10-2007, 04:35 AM	#71
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09-11-2007, 03:18 AM	#74
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 402 Recipes: 0 Rep Power: 35	Re: Rommie Wastes Away! Rom - you still cutting? You're not still on a keto diet, are you? __________________ - Discipline means doing within, not doing without. *Currently rebuilding in phase one...