Romanaz : The Olympic Weightlifter - Page 41

**romanaz** · 01-23-2008, 01:12 AM

Quote:

Originally Posted by danman77220

How come your coach wants you to take it easy on the pressing?

cuz I'm not taking it easy on the pressing. I benched on thursday, inclined on saturday, and wanted to bench again today. Also, just look at the amount of press's/push press's I have been doing. =D

**romanaz** · 01-26-2008, 06:13 PM

Friday Jan 25th

Went to NYC to train with Andy, a guy on one of my other forums. We went and trained at the 5th Ave gym?? In Brooklyn. Its an old dungeon type bodybuilder friendly gym. Interesting place. Just mostly a **** around workout just to keep something up until Coach gives me a program.

this is all in lbs

PowerSnatch from the Hang + Push Press
65x2+5x3
95x1+3,0+3 [didn't feel right snatching on that bar so just stopped]

Snatch Pulls
135x4x3
155x2x3

PowerClean from Hang + PowerJerk
95x2+2x3

PowerClean from floor + Powerjerk
135x1+1
135x1+0x5 [didn't like the feel putting it overhead so I stopped]

Push Press
95x5x2

bar work

soviet elbow bendz
45x8
55x8x2 or 3 forget. don't matter

fun day. Went to Hooters later w/ my girl and one of her friends, whewwwww.

**romanaz** · 01-28-2008, 11:34 PM

so my coach hasn't emailed me a program to start on, and since I can't squat I'm still just working on getting used to the new stance and not jumping forward on the lifts. Also working on getting used to jumping my hands out following the clean, because I'm cleaning really narrow and jerking a LOT wider. Wednesday will be a light deload kind of day, Psnatching no more then 40 and Pcleaning no mroe then 50 for doubles and singles for few sets.

PowerSnatch + Push Press
30x3+3x2
40x3+3x3
45x2+2x3 [2nd set 2nd rep hit my knee on the way up and I had to redo the snatch]

PowerClean + Split jerk + PowerJerk [felt like splitting]
40x3+2+1x3
50x2+1+1x3
60x2+1+1x2
50x2+1+1x2

Dead Pull Cleans [to really enforce position and get used to the new stance more]
50x5x2
70x5x2

PowerClean + Push Press [lazy didn't want to move the huge rack]
45x1+4x3

stretching, PVC work.

87.5kg I'm still following a keto approach to dieting and I'm just trying to eat a lot. Weekends are free game. Hope coach gets me a program to work on.

class's started today, training is now m-w-f-sat instead of m-t-th-sat.

w00t

**DJSTARER** · 01-29-2008, 12:23 AM

Quote:

Originally Posted by romanaz

so my coach hasn't emailed me a program to start on, and since I can't squat I'm still just working on getting used to the new stance and not jumping forward on the lifts. Also working on getting used to jumping my hands out following the clean, because I'm cleaning really narrow and jerking a LOT wider. Wednesday will be a light deload kind of day, Psnatching no more then 40 and Pcleaning no mroe then 50 for doubles and singles for few sets.

PowerSnatch + Push Press
30x3+3x2
40x3+3x3
45x2+2x3 [2nd set 2nd rep hit my knee on the way up and I had to redo the snatch]

PowerClean + Split jerk + PowerJerk [felt like splitting]
40x3+2+1x3
50x2+1+1x3
60x2+1+1x2
50x2+1+1x2

Dead Pull Cleans [to really enforce position and get used to the new stance more]
50x5x2
70x5x2

PowerClean + Push Press [lazy didn't want to move the huge rack]
45x1+4x3

stretching, PVC work.

87.5kg I'm still following a keto approach to dieting and I'm just trying to eat a lot. Weekends are free game. Hope coach gets me a program to work on.

class's started today, training is now m-w-f-sat instead of m-t-th-sat.

w00t

we are gonna have to meet up sometime in NJ or something so you can teach me how to Oly Lift. I'd like to learn so I at least know something about it.

**romanaz** · 01-29-2008, 01:08 AM

Quote:

Originally Posted by DJSTARER

we are gonna have to meet up sometime in NJ or something so you can teach me how to Oly Lift. I'd like to learn so I at least know something about it.

definitely. where do you live at home? near NJ at all?

**romanaz** · 01-31-2008, 02:23 PM

so once my knee heals up and I can squat and do the full lifts, coach is putting me on a Russian Piece Meal Program. Basically, conditioning stuff. Lots of variation, lots of different exercises. Each workout ends w/ hypers/lunges/box jumps and abs and stretching. 2 workouts a week will start w/ a med ball circuit and box jumps working up to 3 sets of 10. Once I get used to the box jumps I'll start trying to add height to it. Hopefully I can start it within a week or so.

anyhow yesterday Tuesday Jan 30th

Powersnatch + Push PRess
30x3+2x2
40x2+1x5

PowerClean and Split Jerk
40x3+3x2
50x2+2x5

Dead Pull Snatch w/ emphasis on a tight back
50x5x2
70x5x2

Powerclean and split jerk (split jerk tech work)
40x3+3x3

DB Press
30x8x2 [10 sec rest between sets]
40x8
50x6

DB Curls
30x as many as I could do

bw was 87.5kg

I have a good feeling this russian program will help me lean out a bit.

**DJSTARER** · 01-31-2008, 04:57 PM

Quote:

Originally Posted by romanaz

definitely. where do you live at home? near NJ at all?

southwest philly. prolly an hour or two from you.

**davtown** · 01-31-2008, 07:28 PM

I'm looking forward to the start of your program, should be fun to watch. Let's hope the knee heals well

**romanaz** · 02-01-2008, 12:23 AM

Quote:

Originally Posted by DJSTARER

southwest philly. prolly an hour or two from you.

not bad really. I'll see what I can find in terms of OL clubs in the philly area.

**romanaz** · 02-01-2008, 12:24 AM

Quote:

Originally Posted by davtown

I'm looking forward to the start of your program, should be fun to watch. Let's hope the knee heals well

it will be. i bet ill drop a good 5kg in the first month of it just adapting to tons of jumps.

**romanaz** · 02-01-2008, 12:42 AM

Thursday Jan 31st

PowerSnatch
30x2
35x2
40x2x2
45x2x2
50x2x2
52.5x1

PowerClean and Jerk
50x2+2x2
60x2+2x2
65x1+1
70x1+1
72.5x1+1
76x1+1 [PR]
77.5x1+1 [PR, missed racking it first try, sloppy 2nd rack]

then coach took a look at my knee and did some stuff to it (stretching and some stuff and it feels A LOT better now. I was able to hit absolute bottom after so I did some light squats and will start the program saturday!

Squats
60x5x3 [last set was front squats]

lunges w/ the bar and GM's and stretching and the like.

87.8kg

**romanaz** · 02-02-2008, 06:07 PM

Day 1.1

before I start, I should tell you how my percentages work out and I will give you the % for each set etc.

My Maxes:
Snatch : 62.5
Clean: 85
Jerk: 81
Front Squat: 110
Back Squat: 130

Now, my maxes for this microcycle at least are as follows:
Snatch: 65
Clean and Jerk : 75
Front Squat: 85
Back Squat: 100

anyhow, heres today:

Snatch Press from Shoulders:
30x3x3 (60%)

Snatch Pull
50x4 (70%)
60x3x3 (80%)

PowerSnatch
40x5 (60%)
45x3x2 (70%)

Back Squat
70x4 (70%)
80x3x5 (80%)

Lunges
20x6
40x5x2 [wanted 8x3 but my knee started to feel a pull on the cap so I stopped]

Jumps
3 sets of 10

Hypers
0x10x3

Situps
100 situps

stretching

really emphasized smoothing out my pull and being more explosive on it. Back Squats I really worked on getting knees over toes and such. Very strict squats, slow but powerful.

Teammate Chad snatched 145kg @ 94 for yet another 5kg PR. Hell, he jumped from 135 to 145! Good money on him making 150 at nationals!

**romanaz** · 02-05-2008, 12:56 AM

Day 1.2

GPP/Conditoning:
Med ball circuit:
throw downs, overhead throw into wall, chest press into wall and squat jump and press with 4lb medicine ball. Did this for about 15 minutes w/ 2 mins of rest somewhere in there.
Box Jumps:
jumped to the medium box for 2 sets of like 10 or 12, then jumped to the big box for 3 sets of like 7 or 8. Then back to medium box for 2 more sets of 5.

Hypers
0x4x3

Front Squat
20x8
60x4x4

Lunges
20x5x2
40x5x2 [rough]

Did some standing jumps, no moe box jumps, did enough.

Messed around with 40kg for clean and jerks and snatchs, just trying to regroove my squat technique. Getting better. Asked my S&C coach to judge my depth on front squats. He said he doesn't think I can get any lower, that my hamstrings are touching my calves, so that is good news! I'll still work on my knee and ankle flexiblity and work on getting my knee back into shape. My orthotics rule. No more pronation of my foot!!

Low Volume days I'm allowed some bb work, so I decided to do some clean style deadlifts:
70x5
100x5x2
120x3x2
140x2
150x0 [bar got in front of me, went off my heels, no lockout]
140x1
150x1 [really good!]
120x5

more jerks, did some from the rack, my jerk is getting even better now. Really feeling the back knee bend, not splitting right to it, but I will soon enough.

some abs, but they are mad sore, so not much, and lots of stretching.

bw was 88.9kg today.

damn superbowl partyy!

01-31-2008, 07:28 PM	#1208
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Re: Romanaz : The Olympic Weightlifter I'm looking forward to the start of your program, should be fun to watch. Let's hope the knee heals well __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260