Romanaz : The Olympic Weightlifter - Page 16

El Capitan · 01-03-2007, 04:12 PM

I don't think you progressed enough man...

Kickass progress man. This year I wanna see you with teh abz lollerskatez.

EC

ja_ke · 01-03-2007, 04:21 PM

Yeah, that is some real good progress there. Good job man!

**DJSTARER** · 01-03-2007, 08:21 PM

Quote:

Originally Posted by romanaz

alright, since I just did my first new year workout, I figured its time to look back and see what I have gained and done.

I'm currently looking at my worn and tattered logbook, first page of it, and I see that on January 16th, 2006 I squatted a massive 85lbs! I now have a 325lb squat under my belt! Thats up 240lbs! I also see that I benched a mean 105lbs! Since then I've nailed a 165lb bench, so thats up 60lbs! A few pages down I see a BB row for 80lbs on Febuary 3rd, I now have a 185lbs BB row, up 105lbs! On Febuary 1st I see a leg press for 180lbs, a few months back (like 3), I nailed a 550lb leg press, up 370lbs (yeah buddy haha). On March 13th, I see my first deadlift, a rocking 65lbs (yeah I'm a BEAST), now I have a 405lb deadlift, up a massive 340lbs!

looking back at the year, it was a good year for me. I lost probably 20 solid pounds and put on a lot more muscle. I'm definitely a lot stronger, faster, bigger and leaner then I was this time last year. I also have more motivation, more knowledge on how to train and how my body works and reacts. I have my diet under control as compared to last year where I ate whatever I felt like.

In the last year I've done a few different types of routines. I started off the year with a standard compound to isolation workout that hit all the major bases, which built up a decent base for me. I then went to a 5x15 superset split for about 5 weeks during my biggest loser contest which caused me to lose 8lbs in 4 weeks (probably should do this for 2 months and cut calories and see if I can drop some more weight!). I then did some research and made my own routine, which was basically just the 5x15 superset routine toned down to 5x5, then I moved into a DC inspired routine. I know I'm pushing it saying DC inspired, but I really read into the philosophy and put a few things of it to work (the split, what days, training everything more then once a week, the RP scheme and 20 rep squats, as well as always pushing yourself which I didn't do previously and the stretching). I ran that and tweaked it for I think 3-4 months, and then I decided that it was time to get into powerlifting. And here I am now, almost 8 weeks into my basic WSB split and about ready to do a 'meet' week and see what I have gained on my lifts.

All in all, a good year in review. Got my diet in check, fixed my view on supplements, fixed my training for my goals (pl'ing) and have more motivation then ever!!

happy new years guy! :clapping:

that is only the FIRST year. Wait till the end of this one. I did the same thing my first year... the gains keep on coming, and what you think you know now, will likely be almost obsolete in 12 months. Only a few fundimentals remain. Your understanding for everything else will sharpen and differ from vanage point. You just wait. Congrats on the year.

**romanaz** · 01-04-2007, 04:41 AM

yeah, i know as far as first years go, this one wasn't to bad. Sure, I played the numbers up (hehe), and I understand I'm never done learning, but I can see how much I've learned in the last year.

And jb, bro, if I could add 5lbs each time I did ME Bench day, I wouldn't be complaining about my bench. The thing is bro, I can't put 5lbs on it! been stuck for months with it.

**romanaz** · 01-04-2007, 04:45 AM

approximately 1 week away from my meet, so I donned some gear and went a squatting!

Pullthroughs w/ light band
x10
x10
x10

I love pullthroughs, losing my hips up and my lower back.

Box Squats to 15inch stake of plates (i got vids, so wait a bit!)
135x5
135x5
185x3
225x3 <-- started using belt, @ notch 4
245x3 [PR]
265x1 <-- started using belt and knee wraps
285x1 <-- touch and go
305x1 <-- touch and go
315x1 [PR]

Squat Stance GM's
135x6
135x6
135x6

Pullthroughs w/ light band
x10
x10

Would have done lunges, but no time, had to go

**DJSTARER** · 01-04-2007, 05:14 AM

what meet? If ur close to ur meet, you shouldn't be lifting any significant weight. Deload big time. I must be confused. I have some great templates for pre-meet protocal on %s and whatnot.

**romanaz** · 01-04-2007, 05:29 AM

no no, cheesh u and skel are on the same page, by 'meet' I'm basically saying that next week I'm testing my max's At a different gym I've never been to (FDU's olympic team's gym).

I'll word myself better next time haha.

**romanaz** · 01-04-2007, 05:30 AM

Videos : 245x3

315x1

next time I box squat at home, I'll be taking another plate off.

**romanaz** · 01-04-2007, 10:37 PM

Sled work today

Following was with 110lbs (aka just the sled)
4x200ft of alternating backwards dragging, overhead tricep extension (fun!), and pulling towards my body.
2x200ft of forward dragging

155lbs (+45lb plate)
2x200ft of forward dragging

200lbs (+2 45lb plates)
2x200ft of forward dragging

*not including 200ft of dragging from my shed and back.

good workout!

**romanaz** · 01-06-2007, 02:05 AM

Speed Bench
10 sets of 85x3 w/ competition grip (forefinger on ring), wide (past ring), and close (pinky on ring)

Incline CGBP
115x3
125x3

Decline Bench
115x8
125x8
135x8

Plate Raises
25x10
35x10
35x10

Light band pushdowns
x10
x10
x10

El Capitan · 01-06-2007, 02:12 AM

Nice work.

EC

**romanaz** · 01-07-2007, 12:41 AM

Pullthroughs w/ lightband
x10
x10
x10

Speed Squat (15inch stack of plates)
10 sets of 165 (50%) for 2 reps

Rack Pulls from 1inch below knees
135x3
225x3
315x3
365x3
405x1
425x1

Pullthroughs w/ lightband
x10
x10
x10

**BigZeke** · 01-07-2007, 01:55 AM

It looks like you and volume aren't friends.

**DJSTARER** · 01-07-2007, 02:07 AM

thats what i said. volume is essenital for recoup

**romanaz** · 01-07-2007, 04:13 AM

yeah, volume and me don't get along well, but next cycle I'm forcing myself to it. I'm sticking 100% to the plan and will not deviate.

01-03-2007, 04:12 PM	#451
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	I don't think you progressed enough man... Kickass progress man. This year I wanna see you with teh abz lollerskatez. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-04-2007, 05:14 AM	#456
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	what meet? If ur close to ur meet, you shouldn't be lifting any significant weight. Deload big time. I must be confused. I have some great templates for pre-meet protocal on %s and whatnot. __________________ 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

01-06-2007, 02:12 AM	#461
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Nice work. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

01-07-2007, 01:55 AM	#463
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	It looks like you and volume aren't friends. __________________ 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

01-07-2007, 02:07 AM	#464
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	thats what i said. volume is essenital for recoup __________________ 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

01-03-2007, 04:21 PM	#452
ja_ke Pro Stature Join Date: Jul 2005 Location: Allen Park, MI Posts: 209 Recipes: 0 Rep Power: 8	Yeah, that is some real good progress there. Good job man!