Romanaz : The Olympic Weightlifter - Page 14

**BigZeke** · 12-20-2006, 08:15 AM

Nice deadlift PR

**romanaz** · 12-20-2006, 02:47 PM

thanks, I'm really liking the new stance I got and I'm going to use that now since its mucho better. :-D

**romanaz** · 12-20-2006, 10:41 PM

Pull ups various grips for 3 reps each, about 4 different kinds, wide, palms facing, neutral, not so wide.

Pullthroughs
37.5x10
47.5x10
57.5x10

Pushdowns
37.5x10
47.5x10
47.5x10

Tried out Ghetto GHR's on the lat pulldown, the seat is NOT wide enough to do it effectivly. my knees are almost off of it half the time.

**romanaz** · 12-21-2006, 05:28 AM

decided I'm going to order some jump stretch bands to supplement my training, buying the pack to save money on it instead of buying one at a time.

http://www.flexcart.com/members/elit...id=138&pid=566

thats what I'm grabbing. :-D

got some hanukah money so its going towards it!

**bigDman** · 12-21-2006, 11:39 PM

do speed pulls for singles not triples and go a little bit lower of them squats

**romanaz** · 12-22-2006, 01:20 AM

yeah, after looking at the video I do need to go like 1/2 of an inch to an inch lower and I should be fine.

**romanaz** · 12-22-2006, 06:54 PM

this was a long workout, and I expected it. Did it early so my friend and one of my training partners over break could come and lift. I'm currently working out the details of his program which we will have him start next week.

He is 6'1 and I didn't ask but I believe he is around 150-160lbs. Skinny boy he is. His goal is to add muscle. So, I believe a good routine of compound movements with 5 sets of 5 should be good for him. I can have him mix it up, I'm sure on deadlifts 5 sets of 5 won't be to great, but we shall see how that goes.

The exercises I will have him do will be limited to Barbell and plate workouts, since I don't have dumbbells at home. I'm also going to see if he wants to do some GPP with me as well for fun.

Basically so far, we will split him into a push/pull/legs workout.
Push movements :
Flat BB Bench, Incline BB Bench, Decline BB Bench, Close Grip Bench, Incline Close Grip Bench, Overhead Press (seated/standing) and Lying BB Tricep Extension and maybe dips, and maybe plate raises, bb shrugs

Pull:
Chin ups, Pull ups, BB Rows (overhand, underhand), bb Curls, reverse barbell Curls, and I'm debating on where to put deadlifts, here or on legs?

Legs/Abs
Squats, Stiff Leg Deadlifts, Romanian Deadlifts, Lunges, Step Ups, Box Squats. I was thinking about good mornings, but I don't know how strong his back is, so probably not. Once I get bands we can do pull throughs, leg curls/ext, hip ab/adductors. and pushdowns to!

Anyhow, enough of him its my time !

Speed Bench
10 sets of 100lbs (60%) for 3 reps, 3 different grips, competition, close and wide.

Incline CGBP
115x3
120x3

Lying BB Tricep Extension
35x10
45x10
55x10 (almost killed myself, overestimated my endurance today)

Plate Raises
25x10
35x10
35x10

Tube Pressdowns (I found this tubing in my basement and attached it to my rack and did pressdowns)
3 sets of 10 reps (dont know the resistance wasn't much just enough to do it)

pic of it attached

doing some GPP later in about 40 mins or so, wheelbarrow !

**romanaz** · 12-22-2006, 08:16 PM

GPP - wheelbarrow w/ 90lbs in it, 6 trips down my road and back (12 altogether) distance is approximately 300feet. couldn't do any longer as my hands were nu mb

El Capitan · 12-22-2006, 10:34 PM

Quote:

Originally Posted by romanaz

GPP - wheelbarrow w/ 90lbs in it, 6 trips down my road and back (12 altogether) distance is approximately 300feet. couldn't do any longer as my hands were nu mb

Did you try to go fast, or were you jsut walking?

That's some creativeness with the tubing haha.

EC

**romanaz** · 12-23-2006, 04:01 AM

I was walking, if I went any faster, I could have kept kicking the wheelbarrow. next time, more weight!

and my dad just brought home the sled he made for me. its 110lbs!

its that weight b/c he couldn't get anything under 1/2inch steel plate, so it might be a bitch to move it, but its worth it!

and yeah, I was just walking back downstairs after my friend left and i was like, heyyy!

**romanaz** · 12-24-2006, 06:09 AM

my friend from FDU's oly team came over to lift with me. Kids a monster. been oly lifting 3 months and he has a 80kilo snatch (176lbs) and a 105kilo clean/jerk (231lbs). he's a cool dude, really helpful so hopefully I learn from him. going to FDU next year to lift a few times w/ him. my 'meet' day will be @ fdu.

anyhow DE Squat, hammies are torn, had to sub in some other exercises (at home nothing fancy)

Speed Box Squats (60% 1RM)
10 sets of 195x2... squatted to plates, I'll set it up again and measure it tomorow, but it was 10 25's and 2 35's, so I'm thinking about 15-16 inchs. gotta see.

SLDL (didnt touch floor, but went almost to it)
210x8
230x8
255x8
275x8
295x8 (upping it next round of SLDL to 305)

Crunchs
x30
x30
abs cramped up hardcore.

also, after talking and looking at my friend, I realized, to press big, I need a big upperbody. and I got a small upperbody, so I'm going to add pec work EVERY bench day, and Lat work every bench (or should be squat?) day (rotate chins/bb rows/corner rows/db rows) and more trap work. Also I'm going to do 50 pushups before bed everynight, until I can do it in one set. then move to 100reps.

**romanaz** · 12-24-2006, 09:36 PM

sled drag.

100 feet x 8

sled = 110lbs

BeyondAdaptation · 12-24-2006, 11:35 PM

i tried the pushups before bed a few times. it didnt work though because it would bring my heart rate up too much and it would take me longer to fall asleep. maybe it will work for you though. good luck!

**romanaz** · 12-25-2006, 05:08 AM

i fell right asleep :-D haha, ten minutes and I was out like a new baby.

**romanaz** · 12-26-2006, 01:53 AM

switching ME and DE days this week so that I can rest up and go for a meaty 4 plate deadlift saturday. Seems wierd I know, but I want that deadlift !!

Speed bench 60% 1RM
10 sets of 100lbs x 3 w/ 3 grips (competition, close, illegally wide)

Incline CGBP
115x3
125x3 [PR]

Decline Bench (weak, last time I did decline a long time ago I did 135x14)
95x10
115x10
125x10

Plate Raise
25x10
35x10
35x10

tri's were burned so no extenstions :-/

12-20-2006, 08:15 AM	#391
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Nice deadlift PR __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

12-24-2006, 11:35 PM	#403
BeyondAdaptation Amateur Join Date: Nov 2006 Location: NH Posts: 77 Recipes: 0 Rep Power: 6	i tried the pushups before bed a few times. it didnt work though because it would bring my heart rate up too much and it would take me longer to fall asleep. maybe it will work for you though. good luck! __________________ --------------- 142 lbs Bench: 215 Deadlift: 315 Squat: 225 Dips: 5+50lbs