| |
| IronMass Forums Romanaz : The Olympic Weightlifter Workout Logs Discuss Romanaz : The Olympic Weightlifter in the Bodybuilding Science forums; Ran 1 mile in 15minutes! did some light squats and GM to get blood into my legs... |
11-13-2006, 11:03 PM
| #271 | |
| FDU Devils Weightlifter  Join Date: Jun 2006 Location: NJ
Posts: 4,936
Recipes: 1 Rep Power: 129    |  Ran 1 mile in 15minutes! did some light squats and GM to get blood into my legs
__________________ FDU Devils Weightlifting 85kg Weightclass Best in Competition: Snatch : 70kg Clean and Jerk : 85kg Total : 155kg Best in Training: Snatch : 67kg Clean and Jerk : 90kg Goals by end of Summer: Snatch : 80kg Clean and Jerk : 100kg supplements.net Rep Status : Perfecting Technique and Regaining Strength Quote:
My Olympic Lifting Journal http://www.ironmass.com/workout-logs...tml#post157525 | |
|       |
|
11-14-2006, 01:02 AM
| #272 |
| Metamorphosizing  Join Date: Sep 2005 Location: Boston Area
Posts: 1,552
Recipes: 0 Rep Power: 62 | Pffttt... I can run 15 miles in 1 minute.  Actually, I suck at running, never had the shins or knees for it. I walk instead. Did you ever try just walking at a brisk pace of 3-4 mph at maximum incline on the treadmill... it's less stress on the joints and very good cardio. Give it a try sometime, you might like it.
__________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana. |
|
| |
|
11-14-2006, 01:05 AM
| #273 | |
| is missing heavy pulls  Join Date: Apr 2005 Location: Maryland
Posts: 4,672
Recipes: 0 Rep Power: 186  | Week 1 Day 1 (max effort squat day) Low Box Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Bulgrian Split squats 3 sets of 8 Good Mornings: 3 sets of 8 reps Super set this ab work Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 5 sets of 15 reps Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max. Lying Barbell tricep extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets) Good Mornings: 3 sets of 8 Lunges: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 5 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 rep Week 2 Day 1 (max effort squat day) Pause Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Bulgrian Split Squats: 3 sets of 8 reps. Good Morning 3 sets of 8 reps using the small strap Super set this ab work Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 3 sets of 20 reps Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Lying Barbell Tricep Extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets) Good Morning 3 sets of 8 reps using the small strap Lunges: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 reps Week 3 Day 1 (max effort squat day) Deadlift: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Bulgrian Split Squat: 3 sets of 8 reps using the small strap Goodmorning : 3 sets of 8 reps using the small strap superset these abs Pull Down Abs: 5 sets of 10 to 15 reps Straight Leg Raises: 3 sets of 20 reps Day 2 (max effort bench day) Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Lying Barbell Tricep Extensions: 6 sets of 10 reps Push Downs: 3 sets of 10 One Arm Press: 3 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets) Reverse Hypers: 3 sets of 8 reps using the small strap Lunges: 4 sets of 10 with each leg Dumbbell Rows: 4 sets of 6 reps Barbell Shrugs: 3 sets of 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Lying Dumbbell Tricep Extensions: 4 sets of 8 reps Dumbbell Side Raises: 3 sets of 10 reps Bent Over Dumbbell Side Raises: 3 sets of 10 reps Week 4 Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Bulgrian Split squats: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Good Morning : 3 sets of 8 reps Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15 Day3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. Good Morning: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps bulgrian split squat: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps Week 5 Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Step Ups: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps Good Morning : 3 sets of 8 reps Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated Dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets) SLDL: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Step Up: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps Week 6 Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max step up: 5 sets of 5 reps Partial Deadlifts: 3 sets of 20 reps SLDL: 3 sets of 8 reps Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max JM Press: work up to 2 sets of 3 reps Incline Dumbbell Press: 2 sets of 10 Seated dumbbell Cleans: 4 sets of 8 Straight Leg Raises: 5 sets of 15 Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets) SLDL: 5 sets of 8 reps Chest supported Rows: 4 sets of 8 reps Step Up: 3 sets of 6 reps Pull Down Abs: 5 sets of 10 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Close Grip Bench Press: work up to 2 sets of 3 One Arm Dumbbell Extensions: 3 sets of 10 Front Plate Raises: 3 sets of 10 reps Week 7 Day 1 (max effort squat day) Pause Squats: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Step Up : 5 sets of 5 reps Lunges: 4 sets of 10 reps (each leg) Good Mornings: 3 sets of 8 reps Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) Seated dumbbell Shoulder Press: 5 sets 10 reps Incline Barbell Tricep Extensions: 5 sets 6 reps face Pulls: 5 sets 15 reps Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts. SLDL: 4 sets 8 reps Pull Downs: 3 sets 8 reps Step Up: 4 sets 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) * after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts. Dumbbell Tricep Extensions: 4 sets of 6 reps Reverse Grip Push Downs: 3 sets of 15 reps Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) Pull Down Abs: 5 sets 10 reps Week 8 Day 1 (max effort squat day) Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max Bulgrian Split squat: 5 sets of 5 reps Lunges: 4 sets of 10 reps (each leg) Good Morning: 3 sets of 8 reps using the small strap Pull Down Abs: 5 sets of 10 to 15 reps Day 2 (max effort bench day) Ball Press: 3 sets of 20 reps (avg. rest period = 5 min) Seated dumbbell Shoulder Press: 5 sets 10 reps Incline Barbell Tricep Extensions: 5 sets 6 reps face Pulls: 5 sets 15 reps Day 3 (dynamic effort squat day) Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets) SLDL: 4 sets 8 reps Pull Downs: 3 sets 8 reps bulgrian Split squat: 4 sets 15 reps Day 4 (dynamic effort bench day) Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets) Dumbbell Tricep Extensions: 4 sets of 6 reps Reverse Grip Push Downs: 3 sets of 15 reps Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) Pull Down Abs: 5 sets 10 reps Week 9 Day 1 (max day) near end of week Box Squat: work up to a 1 rep max Bench Press: work up to a 1 rep max * These maxes will be used as the 1RM for the next eight week cycle
__________________ COME CHECK OUT MY JOURNAL  Quote:
| |
|
| |
|
11-14-2006, 06:58 PM
| #274 | |
| FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ
Posts: 4,936
Recipes: 1 Rep Power: 129 | its going to be a m-t-f-s split, monday is ME squat, tuesday ME Bench, Friday DE Bench, Saturday DE Squat, I think thats enough time to recover from ME bench to DE Bench.
__________________ FDU Devils Weightlifting 85kg Weightclass Best in Competition: Snatch : 70kg Clean and Jerk : 85kg Total : 155kg Best in Training: Snatch : 67kg Clean and Jerk : 90kg Goals by end of Summer: Snatch : 80kg Clean and Jerk : 100kg supplements.net Rep Status : Perfecting Technique and Regaining Strength Quote:
My Olympic Lifting Journal http://www.ironmass.com/workout-logs...tml#post157525 | |
|
| |
|
11-14-2006, 11:19 PM
| #275 | |
| FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ
Posts: 4,936
Recipes: 1 Rep Power: 129 | Had some bad news today. my car has a knock in the engine, so it will eventually blow and I'll need a new engine. great so, to vent my frustration I did some lifts and such. Box Squats 135x3 185x3 225x3 225x2 Squats 225x1 Deadlifts 135x5 225x3 315x2 340x1 Clean 135x1 Low Row 82.5x8 92.5x8 117.5x12
__________________ FDU Devils Weightlifting 85kg Weightclass Best in Competition: Snatch : 70kg Clean and Jerk : 85kg Total : 155kg Best in Training: Snatch : 67kg Clean and Jerk : 90kg Goals by end of Summer: Snatch : 80kg Clean and Jerk : 100kg supplements.net Rep Status : Perfecting Technique and Regaining Strength Quote:
My Olympic Lifting Journal http://www.ironmass.com/workout-logs...tml#post157525 | |
|
| |
|
11-14-2006, 11:41 PM
| #276 |
| eating more folate...  Join Date: Oct 2005 Location: State College, PA
Posts: 4,165
Recipes: 0 Rep Power: 116 | you are going to overtrain
__________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition  |
|
| |
|
11-14-2006, 11:43 PM
| #277 | |
| FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ
Posts: 4,936
Recipes: 1 Rep Power: 129 | thats all im doing this week, im just going to stay out of the gym, its to much of a temptation. god, this week just blows.
__________________ FDU Devils Weightlifting 85kg Weightclass Best in Competition: Snatch : 70kg Clean and Jerk : 85kg Total : 155kg Best in Training: Snatch : 67kg Clean and Jerk : 90kg Goals by end of Summer: Snatch : 80kg Clean and Jerk : 100kg supplements.net Rep Status : Perfecting Technique and Regaining Strength Quote:
My Olympic Lifting Journal http://www.ironmass.com/workout-logs...tml#post157525 | |
|
| |
|
11-15-2006, 12:36 AM
| #278 |
| eating more folate... Join Date: Oct 2005 Location: State College, PA
Posts: 4,165
Recipes: 0 Rep Power: 116 | okay t hen
__________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition |
|
| |
|
11-15-2006, 02:16 AM
| #279 |
| IronMass Sponsor  Join Date: May 2006 Location: beastville
Posts: 1,961
Recipes: 0 Rep Power: 99 | taking time off sucks so hard. just dont discourage yourself and fix your problems so next week you lift youll feel better.
__________________  SUPPLEMENTS.NET REP |
|
| |
|
11-16-2006, 09:29 PM
| #280 | |
| FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ
Posts: 4,936
Recipes: 1 Rep Power: 129 | ok, did some cardio today 22minutes on treadmill 3mph, raised incline by .5 every 30 seconds til I got to 15 (max), then decreased by 2.0 every 30 seconds and then 2 minute cool down @ 2.5mph and 0 incline. My legs are wiped out.
__________________ FDU Devils Weightlifting 85kg Weightclass Best in Competition: Snatch : 70kg Clean and Jerk : 85kg Total : 155kg Best in Training: Snatch : 67kg Clean and Jerk : 90kg Goals by end of Summer: Snatch : 80kg Clean and Jerk : 100kg supplements.net Rep Status : Perfecting Technique and Regaining Strength Quote:
My Olympic Lifting Journal http://www.ironmass.com/workout-logs...tml#post157525 | |
|
| |
|
11-19-2006, 08:09 AM
| #281 | |
| The Old Moderator  Join Date: Apr 2005 Location: Colorado
Posts: 4,245
Recipes: 0 Rep Power: 203 | Quote:
__________________ Don't forget to periodize  Best BP 507 lbs *competitive* Best Squat 705 lbs *competitive* Best DL 650 lbs *competitive*  Guns don't kill people, men who come home early do.  My workout log http://www.ironmass.com/forums/showthread.php?t=6247 | |
|
| |
|
11-19-2006, 11:50 PM
| #282 | |
| FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ
Posts: 4,936
Recipes: 1 Rep Power: 129 | after you posting that, I realized, I can't do DE Bench on Saturdays.. as I'm lifting @ home and I don't have a bench (yet), so it has to be switched to: m-t-f-s, where monday is ME Bench, tuesday is ME SQuat, Friday DE Bench, Saturday DE squat. same amount of time to recover, I just have to find/make a box to squat to. Nothing big :-D tomorow's big day! ME Bench D1!
__________________ FDU Devils Weightlifting 85kg Weightclass Best in Competition: Snatch : 70kg Clean and Jerk : 85kg Total : 155kg Best in Training: Snatch : 67kg Clean and Jerk : 90kg Goals by end of Summer: Snatch : 80kg Clean and Jerk : 100kg supplements.net Rep Status : Perfecting Technique and Regaining Strength Quote:
My Olympic Lifting Journal http://www.ironmass.com/workout-logs...tml#post157525 | |
|
| |
|
11-20-2006, 12:03 AM
| #283 | |
| is missing heavy pulls Join Date: Apr 2005 Location: Maryland
Posts: 4,672
Recipes: 0 Rep Power: 186 | steal a milk create from you schools cafeteria. Or ask them for one I am sure they will give one up
__________________ COME CHECK OUT MY JOURNAL Quote:
| |
|
| |
|
11-20-2006, 12:06 AM
| #284 |
| FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ
Posts: 4,936
Recipes: 1 Rep Power: 129 |
