Romanaz : The Olympic Weightlifter - Page 34

**haiz69** · 08-14-2007, 02:13 PM

Quote:

Originally Posted by romanaz

did some stuff outside today w/ my empty 45lb bar.

did walking squats for the length of my road, probably 100 squats, maybe 25-40 lunges, walked back and forth 2x just holding the bar overhead, once w/ jerk grip and once w/ snatch grip. Then I did walking drop snatchs and jerks and press's. Fun

then about a 1.5mile walk

That sounds like a heck of a workout with a 45 pound bar. Nice!

**romanaz** · 08-14-2007, 03:49 PM

yeah, it got me sweating like hell, big pump in my quads and traps and delts.

fixed my DOMs real quick.

**bigDman** · 08-14-2007, 10:26 PM

nice recovery workout

**romanaz** · 08-15-2007, 01:48 AM

woohoo

Snatch Complex (2 snatchs, 3 OHS)
2 sets of 40
2 Attempts to snatch 50
2 sets of 40
2 sets of 45 (2nd set of 45, I only OHS 2x, stood up and the bar fell back)

Clean and Jerks (sets of 2 unless noted)
1 set of 45
3 sets of 50
2 sets of 55
2 sets of 60
2 attempts to clean 65 (pulled it once, high pulled it2nd time, just blanked)
1 set of 60
1 Attempt of 65 (cleaned it fine, jerked it way far out in front)
1 set of 65 (finally got it)

Front Squats
70x2
75x2
80x3 ( I think I did 3, i forgot, I think 2nd rep my lowerback rounded and that was not fun trying to hold onto that)
85x2
87.5x1 [PR for weight + 2.5kg]

Press/Push Press from BTN w/ jerk grip
2 sets of 40x5
2 sets of 42.5x5

yea, Snatchs today, I just wasn't pulling it right or something. I think had I went 40-45-50 I would have easily had 50. Just wasn't feeling it.

Form issues:
-if stance is to narrow for the squat on clean or snatch, feet go up on instep, must work on pushing knees out even more.
-Need to throw the bar more on the snatch, I think I'm trying to pull it up w/ my arms
-Need to dip to jerk more, and back foot rotates externally.

I got a video of some clean and jerks, will upload later

**Succio** · 08-15-2007, 02:10 AM

got any vids of the front squats?

**romanaz** · 08-15-2007, 02:47 AM

Quote:

Originally Posted by Succio

got any vids of the front squats?

nope. Probably should get a vid, I need to work on depth.

**romanaz** · 08-15-2007, 04:50 AM

video from today :

**davtown** · 08-15-2007, 05:03 AM

Nice job on that 65kg C&J

**romanaz** · 08-15-2007, 05:04 AM

Quote:

Originally Posted by davtown

Nice job on that 65kg C&J

thanky.

**haiz69** · 08-15-2007, 02:12 PM

Wow - Solid Form. I would like to incorporate more Olympic lifts in my training, but I need person to person instruction.

**romanaz** · 08-15-2007, 02:57 PM

Quote:

Originally Posted by haiz69

Wow - Solid Form. I would like to incorporate more Olympic lifts in my training, but I need person to person instruction.

do what I did at first:

I read up, watched instructional videos on youtube (www.youtube.com/romanaz go into my favorite videos and under the powerlifter playlist, on like page 5 or so is a bunch of instructional videos)

**haiz69** · 08-15-2007, 03:14 PM

Will do. Thanks for the link.

Jordan×core · 08-15-2007, 07:18 PM

sounds good bro can't wait to see the final results

**romanaz** · 08-15-2007, 10:29 PM

Quote:

Originally Posted by Jordan×core

sounds good bro can't wait to see the final results

nothings final mofo!

=D

**romanaz** · 08-17-2007, 12:51 AM

alright, was to tired from lack of sleep last night to go to FDU and lift, so I lifted at home, and yeah.

The Bear
65lbs for 2 sets of 3

Snatch/Clean/Bsquat
65lbs for 3 sets of 2

Back Squats
135x5
175x2
200x2
225x2
225x2

Deadlifts
135x5
225x3
275x1
315x1 [Realized I still have my ironworks on, switched to my Converse)
365x1
405x0 (barely got it off the ground)

Pullups
bw x 2

yeah, I'm a BEAST

hahaha yeah

08-15-2007, 02:10 AM	#995
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Romanaz : The Olympic Weightlifter got any vids of the front squats? __________________ SUPPLEMENTS.NET REP

08-15-2007, 05:03 AM	#998
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Re: Romanaz : The Olympic Weightlifter Nice job on that 65kg C&J __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

08-15-2007, 02:12 PM	#1000
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Romanaz : The Olympic Weightlifter Wow - Solid Form. I would like to incorporate more Olympic lifts in my training, but I need person to person instruction. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-15-2007, 03:14 PM	#1002
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Romanaz : The Olympic Weightlifter Will do. Thanks for the link. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-15-2007, 07:18 PM	#1003
Jordan×core Pro Stature Join Date: Mar 2006 Posts: 851 Recipes: 0 Rep Power: 31	Re: Romanaz : The Olympic Weightlifter sounds good bro can't wait to see the final results __________________ How did I fail women studies? I love bitches. If there is no enemy there is no fight...if there is no fight there is no victor...if there is no victor there is no crown.....now we have a enemy we have a fight and we will win the crown.