Romanaz : The Olympic Weightlifter - Page 31

**romanaz** · 05-16-2007, 12:11 AM

what if I used dice to wave it up from 3-8, and add GM's and pullthroughs instead of clean/snatch pulls. I don't plan on going above 80-85% of my 1RM.

**DJSTARER** · 05-16-2007, 03:14 AM

thats fine. y the dice? when u can just pick ahead of time to be efficient?

**romanaz** · 05-16-2007, 05:12 AM

Quote:

Originally Posted by DJSTARER

thats fine. y the dice? when u can just pick ahead of time to be efficient?

cuz I'm bored and I just want shit to be random, ya know make me surprised when I know what I'm doing that day. It'll kinda help with me keeping motivated to get back into the gym. I'm just thinking out loud at this point, but I think I might do that. I could just do this and make it easy:

week 1 : 3 reps
week 2 : 4 reps
week 3 : 5 reps
week 4 : 6 reps
week 6 : 7 reps
week 7 : 8 reps

idk

**DJSTARER** · 05-16-2007, 06:01 AM

invert that.

volume builds a ability to do greater amounts of work.

3X8
4X6
4X5
3X4
3X3

**romanaz** · 05-16-2007, 07:02 PM

good point

acbrits08 · 05-21-2007, 10:31 PM

Hey man, how are you healing up?

**romanaz** · 05-22-2007, 03:59 AM

Quote:

Originally Posted by acbrits08

Hey man, how are you healing up?

ive been icing, foam rolling, keeping off it, but it is getting worse IMO. My knee flared up again, so I'm ****ing piss with it. I could squat, lightly but I can't hold the bar as any pressure hurts my wrist. And my left wrist's tendinitis is starting to flare up to.

and my right Achilles tendon is hurting for some reason today.

**romanaz** · 05-24-2007, 06:11 AM

alright, decided:

friday I'm going to get back into lifting, I'll be doing light weight wrist curls and maybe press's or ext's or muscle cleans, nothing big.

**romanaz** · 05-27-2007, 11:22 PM

Warmup:
Foam rolling
Stationary bike for 3 minutes slow w/ feet pointing out
bw squats held @ bottom x a few
Muscle Clean/OH Press/Snatch/FSquat (Held)/BSquat (held) and muscle clean w/ empty bar x a few for each. Squats held for 30 count

Back Squats to // Wide Stance
45x10
115x8
115x10
115x12

Bench (pause)
45x10
85x8
85x10
85x12

Wrist Curls superset with Reverse Wrist Curls
15x30 / 15x30 for 3 sets each

Debrief:
Warmups felt great and I really worked on warming up my hips/hamstrings and wrists. Then after 2nd set of squats I felt what I thought was a pulling in my right hamstring, but it went away after massaging for ~1minute and stretching. So I did a 3rd set and then both hamstrings, more so on the inner part of the hamstring felt like I strained them. I was going to do Deadlifts, Clean and Press and Front Squats but my hamstrings wouldn't let me.

I can't really bend over or squat now. I'm going to do more foam rolling and ice it and pray for the best.

God DAMNIT

**romanaz** · 06-01-2007, 06:58 AM

Alright, so I WAS going to train today, but I am apparently no longer welcome at my colleges gym since I'm an Alumni, and am not covered by insurance. Well, **** them.

Since I had no time to run to the nearest golds, I used the benchs in the locker room and chairs and made my own workout. **** them! They can't ruin my workout.

Stretching

(note things not done in order just how I remembered it)

Pushups
2 sets of 8

Single leg squats standing on bench (concentric only)
3 sets of 8

Jumps to touch light (light was 9 ft up or so, arm fully extended)
3 sets of 1

Squat Jumps
3 sets of 3

Lumber Jack Squats w/ locker room Bench (wide stance)
1 set of 25

Push Press w/ locker room Bench
2 sets of 20, 35

Clean and Press with Chair
2 sets of 20

Squat with Chair on back (atg squats)
1x30

So that was my workout. Word.

danman77220 · 06-01-2007, 07:26 AM

Calisthenic workouts are the shit!

Good job man. Dedication.

**romanaz** · 06-01-2007, 10:56 PM

I call them more of a Strongman inspired stuff. The squats and push press with the bench and chair stuff I did because I saw similar stuff in the WSM.

**romanaz** · 06-02-2007, 07:47 PM

20 minutes of low intensity cardio (yesterday)

**romanaz** · 06-05-2007, 04:04 AM

Had little time, so rest times were under a minute.

Got some videos, uploading them in a few minutes.

Warmup:
Foam rolling
stretching
Pullthroughs 1x10
pause squat (20 second hold at bottom) 45x2

Clean and Jerks
65x1
65x1
65x1
65x3

Snatchs
65x3
65x3 (4 attempts, 1 missed lift on 2nd attempt, didn't get under)
65x3

Front Squat/Push Press Complex
65x6
65x6
65x6

BB Rows superset with Soviet Arm Bends
65x8 / 35x8
65x10 / 35x10
65x12 / 35x12

If I had time I was going to do cardio, will try and do that tommorow, maybe before work I'll do some moderate cardio, 40 minutes if I can.

05-16-2007, 03:14 AM	#902
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	Re: Romanaz's Cutting Log thats fine. y the dice? when u can just pick ahead of time to be efficient? __________________ 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

05-16-2007, 06:01 AM	#904
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	Re: Romanaz's Cutting Log invert that. volume builds a ability to do greater amounts of work. 3X8 4X6 4X5 3X4 3X3 __________________ 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

05-21-2007, 10:31 PM	#906
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Romanaz's Cutting Log Hey man, how are you healing up? __________________ Division III Football - We do it for the scars and the stories, not the fame...

06-01-2007, 07:26 AM	#911
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Romanaz's Cutting Log Calisthenic workouts are the shit! Good job man. Dedication. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log