Romanaz : The Olympic Weightlifter - Page 39

**romanaz** · 12-12-2007, 05:46 AM

Day 6.2

PowerSnatch off Blocks
35x2x2
40x2x2
42.5x2x2
45x2x4

Clean and Jerk
40x2+1,1+2
47.5x2+1,1+2
55x2+1,1+2
60x1+1x5
65x1+1x2

Clean Pull
80x2x5
90x3
100x1x2

Back Squat
75x4
90x4
105x5

some light bar work, mostly jerk form and OHS/snatch work. bw is 84.4kg. stretching abs and pvc pipe work and some foam rolling back in the room.

notes: Psnatch of blocks is very good for my 2nd pull, I feel like I'm throwing it more. C&J's felt good, tooled around with grip off floor, I'm keeping it really close and then really pushing my hands out when I reset my grip for the jerk. Elbows are kinda low on the jerk, but I feel it helps me with keeping relaxed. If I pull my elbows up to high, I feel like my biceps and lats are to tight. Clean pulls felt good, definitely think I could powerclean 80 and squat clean 100. Back squats were sorta hard today. Whatever happened to 105 being easy???

**romanaz** · 12-15-2007, 02:27 AM

Day 6.3

PowerClean off Blocks + split jerk
35x2+1x2
40x2+1x2
45x2+1x2
50x2+1x2
55x2+1x2

Clean Pulls
60x5
75x4

Seated Press from Shoulders
35x5x5

Back Squat
75x4x2
90x4
100x5x5

bw 86kg... rut roh

squats felt massively heavy today, don't know why. 100 was way to hard. today was a easy, very light day, cept for those damn squats!

**romanaz** · 12-15-2007, 06:15 PM

Day 6.4

Snatch + OHS
35x3+3x2
40x3+3x2
45x3+3x2

Clean and Jerk
40x1+1x4
50x1+1x5

Clean and Push Press
40x1+3x2
50x1+2x3
55x1+2x3

Back Squats
75x3x3
92.5x3x3

bar work stretching some abs. bw is 86.8kg... I think its the massive amounts of milk I've been drinking this week. Been stealing it from the cafe and probably been getting a good half gallon of it, between 2% and chocolate each day. During break I'm definitely going to eat better.

Full house at the gym today. We had at least 18 if not more people in at once today. Two girls (=D), and we had some new faces for me. Fun day. Jan brought in some fish oil pills for everyone and some protein powder for three of our guys trying to gain weight.

**Midnight_Lifter** · 12-16-2007, 03:39 AM

Up 2+ kilos and stealing milk from the cafeteria? Next thing you're gonna lay on us is that you're up even more and it's because you've graduated to ice cream!

(milk = gateway drug to ice cream, dontcha know?)

Don't make us come up there and straighten you out...

j/k - Keep up the good work. You need to eat to grow. Just make sure the 'chocolate milk' is more milk than corn syrup and you're ok in my book. (Whey solids are ok, too...

)

**romanaz** · 12-16-2007, 06:09 AM

Quote:

Originally Posted by Midnight_Lifter

Up 2+ kilos and stealing milk from the cafeteria? Next thing you're gonna lay on us is that you're up even more and it's because you've graduated to ice cream!

(milk = gateway drug to ice cream, dontcha know?)

Don't make us come up there and straighten you out...

j/k - Keep up the good work. You need to eat to grow. Just make sure the 'chocolate milk' is more milk than corn syrup and you're ok in my book. (Whey solids are ok, too...

)

actually I have been digging into ice cream, but thats cuz ALL Year I haven't had any.

ok so I'm addicted piss off, its FREE and more tasty then the shit food they serve there!!

when I go back on break, I'm working night crew and I'm doing 4 eggs/ 1/2 cup of oatmeal and a banana for breakfast, my normal workout pre/intra/post shakes, and chicken/brown rice for the rest of my meals until I'm sick. Oh and lots of BEEF. My girl won't be around for 2 weeks, I'ma be a horny mother****er and the weights are going to burn for it. So is my fat.

ima try something like this out

"Just a couple of months earlier I had put my father-in-law Roger Antonson, incidentally an ex-Marine, on a program which required him to do an easy five chins every time he went down to his basement."

"Our communist enemies, who are trying to bury us, have exercise breaks instead of coffee breaks.
-Bob Hoffman, York Barbell Club "

from :

Grease the Groove for Strength: A Strength Training and Powerlifting article from Dragon Door Publications

instead of chins, change it to snatchs, clean and jerks, front and back squats with 40/60/60/60 kg respectivley everytime I hit the basement

**romanaz** · 12-18-2007, 05:39 AM

Day 6.5

Snatchs
30x2x2
35x2x2
40x2x2
42.5x1
47.5x1
50x1x3
55x1x2 [made first one, 2nd one missed it, felt uber heavy, then tried again 2 more times and gave up. Mind wasn't there.]

Snatch Pull
60x2x6
70x2x2

Snatch Lift Offs
75x3

PowerClean off Boxes
40x2x2
45x2x2
50x2x2
55x2x2
60x2

Back Squats
60x3
75x2
92.5x2
97.5x3
70x4

bw 87.5kg.... PR 3kg in 1 week of weight gain. So, time to start restricting diet.

notes:
either 42.5 or 47.5 on the snatch a few guys said it was the most technically best snatch they've seen me do. I hit absolute rock bottom and was uber fast. so thats good. Squats felt easy today.

**romanaz** · 12-18-2007, 11:04 PM

update:

in addition to a strained hammie, my right shoulder area has a strained tendon and I will be taking a day off. Hopefully I can resume training tommorow at The Barn. I will be training at the barn during break when I can't make it to the FDU gym or when that gym is closed.

icing it and massaging it, hope it will heal ASAP

**romanaz** · 12-20-2007, 03:36 AM

Day 7.1

shoulder felt better so I went to go train.

PowerSnatch
30x2x2
35x2x2

Snatchs
37.5x2
42.5x1x2
47.5x1x2
52.5x1x5 [missed 1st 3 attempts at set 1. still hit it 5 times]

Snatch Pull
60x3x3
70x1x4

PowerJerk
35x2
42.5x2
50x2
57.5x1x4
62.5x1

Clean
40x2
45x2
57.5x1x3
62.5x1x3

Clean Pull
80x2x2
80x3
90x1x3

Back Squat
75x4
92.5x4
100x4x2
112.5x2x6 [oy]
50x3x3

So, today was my first day training at my new home away from home. Since FDU is closed I'll be training at the Barn now. Its literally a barn down in Flemington. Its got space heaters, 6 homemade platforms, and I think 7 bars, most of them older eleiko, at least one womens bar, and a york bar. Danica Rue was training there today, she was the top 63kg women lifter back in the early to late 90's. They were saying she has only lost one competition (placed 2nd). She went to collegiate nationals and won American Nationals quite a few times. There are medals of hers and matts all over the place. A lot of fun training at this place.

**BigZeke** · 12-20-2007, 03:49 AM

Sounds like a good, hardcore gym there. Plus, if it's a barn there's bound to be some chickens around for protein.

**romanaz** · 12-20-2007, 04:21 AM

Quote:

Originally Posted by BigZeke

Sounds like a good, hardcore gym there. Plus, if it's a barn there's bound to be some chickens around for protein.

definitly a hardcore gym, no chickens, dogs though =D to bad im not chinese

**BigZeke** · 12-20-2007, 05:33 AM

Quote:

Originally Posted by romanaz

definitly a hardcore gym, no chickens, dogs though =D to bad im not chinese

Shame, otherwise you'd have Beef Chow Mein

**romanaz** · 12-20-2007, 05:44 AM

Quote:

Originally Posted by BigZeke

Shame, otherwise you'd have Beef Chow Mein

lmao yupp

**Midnight_Lifter** · 12-20-2007, 02:35 PM

Rommie, PM me the address for the Barn. Sounds like a killer place.
Is it just an OL/PL gym, or do they support lifters and bodybuilders? (no cardio bunnies, etc... in other words...

)

Flemington is a short drive from here, but there's not much near here anyway.
I've been thinking more and more about joining a gym again, and I'd like to check out this place.

**romanaz** · 12-20-2007, 06:33 PM

Quote:

Originally Posted by Midnight_Lifter

Rommie, PM me the address for the Barn. Sounds like a killer place.
Is it just an OL/PL gym, or do they support lifters and bodybuilders? (no cardio bunnies, etc... in other words...

)

Flemington is a short drive from here, but there's not much near here anyway.
I've been thinking more and more about joining a gym again, and I'd like to check out this place.

this place is a strict OL gym. Its not like a regul

12-16-2007, 03:39 AM	#1144
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 438 Recipes: 0 Rep Power: 38	Re: Romanaz : The Olympic Weightlifter Up 2+ kilos and stealing milk from the cafeteria? Next thing you're gonna lay on us is that you're up even more and it's because you've graduated to ice cream! (milk = gateway drug to ice cream, dontcha know?) Don't make us come up there and straighten you out... j/k - Keep up the good work. You need to eat to grow. Just make sure the 'chocolate milk' is more milk than corn syrup and you're ok in my book. (Whey solids are ok, too... ) __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...

12-20-2007, 03:49 AM	#1149
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,344 Recipes: 0 Rep Power: 71	Re: Romanaz : The Olympic Weightlifter Sounds like a good, hardcore gym there. Plus, if it's a barn there's bound to be some chickens around for protein. __________________ 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

12-20-2007, 02:35 PM	#1153
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 438 Recipes: 0 Rep Power: 38	Re: Romanaz : The Olympic Weightlifter Rommie, PM me the address for the Barn. Sounds like a killer place. Is it just an OL/PL gym, or do they support lifters and bodybuilders? (no cardio bunnies, etc... in other words... ) Flemington is a short drive from here, but there's not much near here anyway. I've been thinking more and more about joining a gym again, and I'd like to check out this place. __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...