Romanaz : The Olympic Weightlifter - Page 12

**romanaz** · 11-27-2006, 11:51 PM

legs are so sore oh my gawd!

soo did some pullthroughs 3x10 @ 32.5lbs before and after the workout

2 Board Press
45x3
95x3
115x3
135x3
145x3
155x1
165x1
175x1 [PR]

Lying BB Tricep Ext
35x10
45x10
55x10
55x10
55x10
55x10

Pushdowns
52.5x10
52.5x10
52.5x10

One Arm Press
20x15
20x15
20x15

**romanaz** · 11-28-2006, 03:50 PM

Following is added to my diet:
Fish Oil Pills
Flax Seed Pills

1 of each w/ breakfast, 1 w/ my 3rd meal, 1 with last meal of the day.

Ordered some more TP WPC, choco/fruit punch/orange BSL flavors, dextrose and mono. also have the Pyru-Crex for the testing.

**romanaz** · 11-28-2006, 10:00 PM

Wide Box Squats to .5in below paralell (schools box w/ 2 2x6's under it)
45x6
135x3
185x3
205x3
225x1
245x1
265x1
275x1 [PR]

Bulgarian Split Squats [worked on form, but DAMN felt this one)
bwx8
20x8
30x8

GM
135x8
155x8
165x8

Pulldown Abs [hardest part is getting the cable down]
47.5x15
57.5x15
67.5x15
72.5x15
72.5x15

Leg Raises
x20
x20
x20

**bubba g** · 11-28-2006, 10:09 PM

Quote:

Originally Posted by romanaz

Wide Box Squats to .5in below paralell (schools box w/ 2 2x6's under it)
45x6
135x3
185x3
205x3
225x1
245x1
265x1
275x1 [PR]

Bulgarian Split Squats [worked on form, but DAMN felt this one)
bwx8
20x8
30x8

GM
135x8
155x8
165x8

Pulldown Abs [hardest part is getting the cable down]
47.5x15
57.5x15
67.5x15
72.5x15
72.5x15

Leg Raises
x20
x20
x20

Good job Romanaz... Congrats on the PR...

**romanaz** · 11-28-2006, 10:14 PM

yeah, this time around, i was completely tight, spot on form, head moved last going down, head moved first going up, felt great.

**davtown** · 11-28-2006, 11:52 PM

Nice box squats. I always love seeing the words "below parallel". It makes me feel warm and fuzzy inside.

**romanaz** · 11-28-2006, 11:55 PM

yeah, I had one of the bodybuilder dudes at my school work in with me on the last 3 sets. He decided he was 'going' to show me how to squat. He went about 4inchs above paralell b/c he didn't want to hurt his hamstrings. Maybe he should do some REAL hamstring work so they aren't so tight.

that guy though, everyone hates him, he yells, screams and carrys on about 'big weight' rack lockouts. He can lockout 6plates! No way! I can do that to!

**romanaz** · 11-29-2006, 08:08 PM

Bench [static on the bottom, speed to top]
45x8
45x8
45x8

Push downs
17.5x10
17.5x10
17.5x10

Pullthroughs
32.5x8
32.5x8
32.5x8

GM
45x8
45x8
45x8

Lockouts (did 1 set pins CANT go low enough)
135x8

SLDL
135x8

**romanaz** · 12-01-2006, 07:10 PM

Speed Bench (3 grips, competition, illegally wide, close grip)
10 sets of 95x3

Lying DB Tricep Ext
20x8
20x8
25x8

Side Raises
20x10
20x10
20x10

Rear Raises
20x10
25x10
25x10

Tricep Pushdown (did these b/c I can feel how much my elbows are going to be trashed from speed bench)
52.5x10
52.5x10
52.5x10

**romanaz** · 12-03-2006, 12:13 AM

Speed Deadlifts
10 sets of 200x3. Felt fast, but not to fast.

GoodMornings
135x8
155x8
175x8 [PR]

Lunges (not a fan of these, but better then last weeks)
80x8
80x8
80x8

BB Rows (lowered weight to keep form in check)
135x6
155x6
165x6

BB Shrugs
135x15
135x15
135x15

**romanaz** · 12-03-2006, 08:14 PM

gave some thought, adding pec work in the form of DB presses, flat on ME days, incline on DE days, and hamstring work, SLDL on both ME and DE squat days. Most likely on DE squat days, this will replace Speed squats as I am having a hard time finding/making something sturdy for a box. Another reason for adding the SLDL is because I feel like I am not pulling enough and not going to keep my grip strength up. I will be rotating deadlifts in for ME box squats once every 3 weeks.

**DJSTARER** · 12-03-2006, 08:34 PM

i feel you on the "not pulling enough..." but that is normal, and i believe you should resist the urge. GMs and a deep box squats will help your dead more than you would ever believe. Cylce from squating heavy on ME days to partial pulling from racks. There is no real reason to be doing full deadlifts unless they are for speed.

**romanaz** · 12-03-2006, 10:53 PM

alright, i also thought more on the DB press's, ill rotate flat, incline, decline every 3-4 weeks. Also, if my ME squat day is at school, rack pulls are out since the rack pins don't go low enough (dont laugh the rack blows). I'll go for that then, and i'll try to.

**romanaz** · 12-04-2006, 02:23 AM

alright, added in that rotation (maybe subbin in for decline press idk yet) will be illegally wide bench, with pause for 8-10 reps. lets see how it goes.

11-28-2006, 11:52 PM	#336
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Nice box squats. I always love seeing the words "below parallel". It makes me feel warm and fuzzy inside. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

12-03-2006, 08:34 PM	#342
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	i feel you on the "not pulling enough..." but that is normal, and i believe you should resist the urge. GMs and a deep box squats will help your dead more than you would ever believe. Cylce from squating heavy on ME days to partial pulling from racks. There is no real reason to be doing full deadlifts unless they are for speed. __________________ 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

12-04-2006, 02:51 PM	#345
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114