Romanaz : The Olympic Weightlifter - Page 36

**romanaz** · 10-02-2007, 02:29 PM

yeah cept I've been gaining the last week haha. Time to restrict calories =D

if you saw how many snatchs I'vem issed in the last week, you'll know.

**romanaz** · 10-03-2007, 10:38 PM

Push Press
50x5x4

Power snatch
40x5x2
50x4x2 [1st set missed 1 and 4 behind me, 2nd set missed 2 and 4 behind me]

Snatch
50x3x1
55x3x2 [1st set missed 3rd behind me, almost broke the womens bar rack, 2nd set missed 2nd behind me.]
60x3x2 [missed all in front. Pull was great and high, nicked my nose on one of the reps, but I just couldn't pull it back oddly enough]
57.5x2x1 [was supposed to do another set of 60, but decided to drop it and make the reps, but I missed these two, so I dropped it again immediatly]
55x2x1 [made the last one]

Powerclean and PowerJerk
60x4+2x4 [supposed to do 5 sets, but my clavicle was hurting like hell [moved grip out last week and it hits my clavicle to much, moving it back in =/]

Back Squats
70x5
90x5x4 [mad easy]

later in the day I did some incline bench, 115x3x3

88.1kg post workout. Very bad, trying to stop eating so much haha. Dropping the creatine, I'm less then 3 weeks out and it would be preferable to be out of the 94 class and into the 85's.

**bigDman** · 10-03-2007, 11:02 PM

nice workout... youll lose the weight.... if you end up droping a bunch pre contest make sure to gain back all you lost and more after weighing in its the key to still preforming at high levels after a quick drastic weight loss

**romanaz** · 10-04-2007, 07:23 AM

Quote:

Originally Posted by bigDman

nice workout... youll lose the weight.... if you end up droping a bunch pre contest make sure to gain back all you lost and more after weighing in its the key to still preforming at high levels after a quick drastic weight loss

weigh in is 2hrs (if I get weighed in right at the start) before the 1st flight goes. Chances are, me being in either the 85 or 94 class, I won't be first, unless they go by weight on the bar, in which case I might be.

I'm starting my keto diet back up tommorow, and if I HAVE to, I'll drop into ketosis and stop eating 2 days before, eat the day before and then go in. If I don't make 85kg, oh well. I still got the FDU Open in January to make 85kg, unless coach wants me to do the 94's.

**DJSTARER** · 10-04-2007, 03:56 PM

best of luck with weigh ins. I feel the tension with ya bro. I'm gonna be close making weight this dec

**romanaz** · 10-04-2007, 05:47 PM

yeah, its a bitch. Just about everyone competing at our club besides one of our 105's and 105+ guys cut before a competition. So far, I'm the best prepared cuz I'm closest to my class. One of our Masters in the 94's is trying to make the 85's and this high schooler is trying to make 77.

fun stuff.

**romanaz** · 10-04-2007, 11:57 PM

fun, easy day.

Rack Jerks
50x5x1
55x5x1
60x3x4

Snatch High Pulls
60x4x2
70x3x3

Snatch Dead Pulls
75x4x2
85x3x3

bar work w/ 40kg.

Easy day, light, great deload session.

News:
We are going to try and get me into the October 27th meet at LBH instead of the 20th at Moorestown. Reason being is, I'm in the Junior class (20 and under) so I would have to lift on Sunday the 21st and not Saturday the 20th, so my coach wouldn't be there. So, we will try the next week and see if I can get in as an Extra lifter. More time to cut down to 85kg!!!

87.8kg bw end of session.

Jordan×core · 10-05-2007, 07:58 PM

Hey rom

How do you do rack jerks?

cuz I'm looking for a few extra workouts for my O lifting

**romanaz** · 10-05-2007, 08:18 PM

Quote:

Originally Posted by Jordan×core

Hey rom

How do you do rack jerks?

cuz I'm looking for a few extra workouts for my O lifting

there are two ways you could do it.

One way is to set up the squat rack/powerrack or whatever you do for squats. Pick the bar up with your jerk grip, walk back, do the jerk, lower the bar, do the next rep.

Or, if you have jerk boxes, you can just drop it and pick it up from the box.

**romanaz** · 10-08-2007, 01:03 AM

Fun day, slept in late, missed lunch, great lifting session.

Trained in my singlet today, with a shirt over so I wouldn't scare people to much. Had a ton of stares and comments behind my back. Fun!

Press
40x5x4

Power Snatch
40x5x1
45x5x1
50x4x2
55x5x2 [supposed to be 4, but I missed to many and did 5. 1st set missed all 5, all but 2nd attempt was in front. 2nd set missed 3 and 4 in front. I was losing position and not staying tight in my upperbody]

PowerClean and Split Jerk [odd, normally its Powerjerk]
60x5+2
65x4+2 [missed the jerk on each of them, arms kept buckeling, no idea why]
70x2+2x2 [1st set missed both jerks stupidly, 2nd set missed 1st attempt behind and 2nd in front. Decided here that if I had a problem with the CJ's w/ 70kg I wouldn't go for 75]

Clean and Jerk
60x3+3x2 [2nd set missed 2 behind, 3 in front]
56x3+3x1 [easy]
70x3+3x1 [missed 1st in front, 2nd my left elbow unlocked itself and I lost it, 3rd one was perfect, but my back foot slipped cuz I didn't put rosin on it. Decided that I would go for 75]
75x3+3x2 [1st set I made 1st attempt. missed 2nd clean and 3rd jerk in front. 2nd set I missed 1 and 3 on the clean and 2 on the jerk in front. PR, never jerked 75 before.]

Front Squat
80x5x5

Snatchs
40x3x2 [just to work on getting used to full squat position and technique]

Debrief: Rocky day. I think it was wrong to start me at 60kg for powercleans, but Coach knows best. Squats went well, not as hard as last time. Really happy with the 75kg Clean and Jerk. Tuesday, I do it again!

87.3kg bw at end of workout. 20 days til my meet.

**romanaz** · 10-10-2007, 04:36 AM

Very nice training day. Shows just how awesome my coachs routine.

Push Press
55x5x4 [PR +10kg since I realized these are PR's]

Power Snatch
40x4x2
50x4x3

Snatch
40x3
45x3
50x3
55x2
60x2x2 [1st set missed both sadly, 2nd set made last one easily]
65x2x2 [missed all of them, should have had them, just mental. I'll get it next time]
50x2 [took them to end on a good note]

Clean and Jerks
50x3+2
60x3+2
65x3+2
70x3+2
75x3+2x1 [scheduled for 3 sets of this, but coach told me to single 80, as 75 went up like pie]
80x1+1x2 [clean was racked badly, but got it anyhow, missed jerk like a retard. rested, took it again, picture perfect lift, PR +5kg]

Back Squats
90x5x2
100x5x1
110x5x1
120x5x2 [1st set bailed on 5 rep. Felt heavier then it should have and it was hard as hell. 5th rep on 1st set I got pinned in the bottom. 2nd set got angry and made it. Tough but worth it. Each rep hit great death. PR + 2/3 reps]
90x3x2

GHR Abs
10x3

didn't weigh myself, but probably round 87-88.

great day.

**davtown** · 10-11-2007, 05:49 PM

Awesome session. Not too much longer till you're putting up your bodyweight overhead.

**romanaz** · 10-11-2007, 06:27 PM

Quote:

Originally Posted by davtown

Awesome session. Not too much longer till you're putting up your bodyweight overhead.

7.5kg to go for that if I keep this bodyweight, which I'm trying not to. But I'm having a super hard time getting into ketosis cuz NOTHING open past 6 has no carbs... or at least no carb food that has what I need in it (aka rice cakes!)

**bigDman** · 10-11-2007, 10:35 PM

nice workout man. You are making some nice gains

10-04-2007, 03:56 PM	#1055
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	Re: Romanaz : The Olympic Weightlifter best of luck with weigh ins. I feel the tension with ya bro. I'm gonna be close making weight this dec __________________ 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

10-05-2007, 07:58 PM	#1058
Jordan×core Pro Stature Join Date: Mar 2006 Posts: 851 Recipes: 0 Rep Power: 31	Re: Romanaz : The Olympic Weightlifter Hey rom How do you do rack jerks? cuz I'm looking for a few extra workouts for my O lifting __________________ 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.

10-11-2007, 05:49 PM	#1062
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	Re: Day 3.4 Awesome session. Not too much longer till you're putting up your bodyweight overhead. __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

10-11-2007, 10:35 PM	#1064
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,672 Recipes: 0 Rep Power: 186	Re: Romanaz : The Olympic Weightlifter nice workout man. You are making some nice gains __________________