Romanaz : The Olympic Weightlifter - Page 38

**romanaz** · 11-13-2007, 03:38 AM

Quote:

Originally Posted by DJSTARER

boy do those easterners know how to ****ing train.

yeah, a few years ago, Vladimir Popov, a 62kg lifter was over in the USA and training at my club, and according to some of the guys who saw him, they said it was insane. He would do insane workouts, and every time he did a lift, it was exactly like the last one and just so explosive. They said his 2nd pull (from just below knee to hip, the exlposive part) was so quick that you just couldn't see it. Guy placed 3rd @ Worlds last year, w/ like 135snatch and 160clean and jerk. ****ing insane!

**romanaz** · 11-14-2007, 04:07 AM

just starting off by saying that this is probably, the most insane workout I've done ever. 4hrs long, and tons and tons of work involved. My knees are aching and I'm sore already.

Power Snatchs
30x2
35x2
40x2
45x2x5

Clean and Jerk
42.5x2+1,1+2
50x2+1,1+2
55x2+1,1+2
60x1+1x2
65x1+1x3
70x1+0 [no jerk, me no like this, but when the % moves up, I'm sure this will be were I start to make PRs]

Clean Pull
90x3x2

Clean Lift Off
100x2

Bench Press
50x3x4

Back Squat
60x5
80x5
105x2x4

Powersnatch from Hang
32.5x4
37.5x3x3

Jerk from Rack
45x3
50x2x2

Back Squats
60x4
75x4
90x3x2

bar work, hang powercleans and hang powersnatchs and drop snatchs, jerks (split, power and squat, yes I can do a squat jerk just fine did it w/ 40kg yesterday 0.o), squats and press's and such. Did abs, changed it up, hanging leg raises and standing crunches w/ a purple band.

85.6kg after workout.

notes: figured something out. In order for me to get the bar all the way back and my head all the way through, I gots to look down. Feels a LOT better and such. So I was just practicing that w/ the bar doing powersnatching and jerks. Felt great.

tommorow? shit I'ma be sore as hell.

**romanaz** · 11-16-2007, 02:39 AM

Day 2.3 (light technique day)

Powersnatch + OHS
35x2+2x5

Clean and PowerJerk
42.5x2+2x3 [last powerjerk I did an OHS w/ jerk grip]

PowerClean and Press (didn't feel like getting the squat rack for this so I cleaned it =D)
42.5x3x4

Back Squats
70x3x2

bar work, lots of cleans, jerks specifically working on splitting wider and back foot positioning and recovering with my front foot. also did split cleans and snatchs to help w/ that as well. also did drop snatchs and powersnatchs and such. powerjerks and squat jerks.

abs + pvc pipe soft tissue work

85.2kg bw

a police officer was in today, normally trains at LBH, Rob. Didn't get to ask him but I don't think he was born in America. He has a pair of Bulgarian weightlifting shoes, very nice. Super explosive guy. Looks like an 85kg or 94kg lifter. Front squatted 150 for a single, then a double. Looked like he had another 40kg in him!

danman77220 · 11-16-2007, 06:50 AM

What's your max powerclean Rom?

**romanaz** · 11-16-2007, 07:14 AM

Quote:

Originally Posted by danman77220

What's your max powerclean Rom?

most I've attempted in training as a Powerclean was 70kg (154lbs) but I powercleaned 75kg (165lbs) in competition. But there was a difference between the two, the training one, was meant to be a PC and therefore I threw it mad high and dropped under it a 1/4squat. My PC @ the competition was me getting hyped up and throwing it to high but PULLING myself under it but then stopping myself.

cliff notes:
max PC = 75kg.

**romanaz** · 11-18-2007, 08:26 AM

alright, fun day. Took a friend to his house before training cuz he needed a ride. Got in the club late. Oops.

Snatch + OHS
30x2+4
35x2+3
40xx2+4
42.5x2x2
47.5x3x2 [missed one on each set like a retard... started bouncing the bar off my thighs for some reason...]
50x1x3 [blazingly easy, last one was a powersnatch only cuz my feet didn't move and I hit a barrier on my flexibility with that narrow of a stance.]

Snatch Pull
60x3x4 [very aggressive throws]

Snathc Lift Off
70x3x2 [emphasis on keeping back tight]

PowerJerk from rack
42.5x3
50x2
52.5x2
55x2x3

PowerClean
42.5x2x2 [first one I reverse curled, 2nd perfect form, super explosive]
50x2x2
52.5x2x2
55x2x4 [split jerked all but the 3rd set, I was light headed and seeing stars when I stood up]

Back Squat
75x4x3 [full hamstring to calves squat! Felt great, should be doing the rest like this very soon!]

Good Mornings
40x3x3

bar work for 30 mins, hang cleans w/ various start positions, above/below knee, just a shrug etc... split cleans and snatchs, work on split jerk recovery, Squat jerks (which are feeling GREAT by the way, very smooth and easy to get into)

abs + pvc work

84.4kg bw at end of workout.

yay! Snatchs were blazingly awesome today. I worked on making myself relaxed when I got up to lift. Worked well, very explosive today and fast under the bar. Had a rep @ 42.5kg on the snatch that I pulled really high and caught fairly high, but instead of tightening up, I rode it to the bottom. First time doing that. =D

**skelooth** · 11-19-2007, 03:45 PM

Quote:

Originally Posted by romanaz

alright got some pics of the meet, not much and they aren't even that great. shutter speed was to low so the mid-lift shots are super blurry.

i got 2 videos on youtube, ill post them as well, they are 63kg snatch miss and 75kg CJ hit.

I'm going to upload these pics to photobucket later today so here is the videos right now.

You're the man

**romanaz** · 11-19-2007, 04:31 PM

thanks skel. I really need to get some training video's up, show you some intense stuff. Specially cuz my technique is a lot better and I'm really fast now and my jerk is getting better (sweet!)

**BigZeke** · 11-19-2007, 09:11 PM

Quote:

Originally Posted by romanaz

my jerk is getting better (sweet!)

Pervert

**romanaz** · 11-20-2007, 02:30 AM

Quote:

Originally Posted by BigZeke

Pervert

**romanaz** · 11-20-2007, 02:47 AM

Snatch
30x2
35x2
40x2x3

Snatch Pull
50x2x3

PowerClean from Hang
42.5x4
47.5x5
50x4

Clean Pull
70x3
85x3

Back Squats
60x3
75x3
60x4
92.5x5x2 [think the 2nd set of 60 was meant to be after this set but I was confused w/ the way it was written]

GM
40x3x3

Clean and Jerks
40x1x a lot

bar work, cleans, snatchs, OHS w/ snatch and clean grip, jerks
Complex : Press,front squat, back squat, OHS squat, powerclean didn't count reps but took me like 8mins start to finish!

did abs + PVC pipe work and stretching. abs today were same as last time, lying leg raises + bicycle + holding legs straight out 6inchs up til I give up. 3 sets of each right after each other. I'm going to be sore tommorow. For my ab work, heres what I do, I pick 2-3 ab exercises that weren't used last time and do them after each session until they stop leaving me sore the next day. This set of ab work is dangerous. I sneezed yesterday and cramped up!

84.6kg bw

**romanaz** · 11-21-2007, 05:37 AM

Day 3.2

Powersnatch and OHS
30x2+3
35x2+3
40x2+3
42.5x2x2
45x1x4

Clean and Jerk
42.5x2+1,1+2
50x2+1,1+2
55x2+1,1+2
60x1+1x2
65x1+1x3
70x1+1 [YAY finally allowed to jerk 70]

Clean Pull
90x2x2
90x3
100x1x2

Bench
50x2x5

Back Squat
60x4
75x3
92.5x4 [WHY not 95?!?!?! damn you !!!!!]
100x3
110x2x3
100x2

PowerSnatch from hang
40x3x3 [last rep each set was full squat snatch]

Jerk from Rack
60x2x2

bar work, the usual stuff, cleans from high hang and snatch from high hang added in. Ab work was floor wipers then holding feet vertical and doing crunches and then holding feet 6inchs off floor and then pulling legs to chest and more crunches then bicyle. 3 sets of pain.

84.4kg today. not trying to lose/maintain weight, but I am. Squats felt good today, hams to calves. I love it.

**davtown** · 11-21-2007, 06:36 AM

log is lookin real good, B. great progress!

**romanaz** · 11-21-2007, 06:54 AM

wait til I start moving real weight. One of our injured lifters (been out for 2 years on broken wrist that didn't heal right, he's getting surgery soon), wants me to give him a xmas gift... 100kg clean and jerk.

all this that you see from the last 3 weeks is nothing but technique work. Hopefully coach will satisfy my hunger for heavy lifts soon

11-16-2007, 06:50 AM	#1114
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,030 Recipes: 1 Rep Power: 50	Re: Romanaz : The Olympic Weightlifter What's your max powerclean Rom? __________________ 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

11-21-2007, 06:36 AM	#1123
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 log is lookin real good, B. great progress! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260