Romanaz : The Olympic Weightlifter - Page 42

**romanaz** · 02-25-2008, 01:46 AM

Day 3.4

****ing SORE today.

PowerSnatch + OHS
20x2+2
40x2+2
45x2+2x2

Snatch
40x2
45x2
50x2
52x2x2
58x1x2 [1st set was what my club calls a Rito Double, which is really a miss, then a make. 2nd set missed it 3 times. All 4 miss's were in front. Last miss, had I taken it from the back of platform, I could have ran forward and kept it. Oh well]

Snatch pull + Snatch
52x2+1x3 [1st set snatch was another Rito Double]

Back Squat
80x3
90x2x4

Snatch pull from hang above knee
60x4 [strapped]
70x2x3 [strapped]

Snatch
40x1x3

Clean and Jerk
40x3+3x4

decided to keep it light and easy on the rest for this week cuz its overworking me.

Lunges
20x4x3

GH-R (less volume)
0x3
10x2, 0x1 PR !
0x3

stretching, PVC pipe work, and such.

bw was 90.7 today. back to low carbs tommorow!

Okay session. Got it on film. Wasn't shrugging enough on my snatchs. Erika Dice (75kg womens lifter) was in today and said my snatchs were right there, that I was very fast on my second pull and getting under, just out in front a bit. I'll put it youtube soon.

**BigZeke** · 02-25-2008, 03:41 AM

Got some inspiration for ya buddy!

Dare to dream!

**romanaz** · 02-25-2008, 04:26 AM

yeah, saw that video, makes me wanna kill High School S&C coaches for being so damned stupid

**romanaz** · 02-25-2008, 10:31 PM

Day 3.5

Medball circuits w/ wall throws and jumps

Box Jumps to 24inch box 3 sets of 8

GH-R
0x6x3

Clean Pull + Clean and Jerk
20x2+2x2
50x2+1+1
60x2+1+1x2
68x2+1+1x3

Jerk from Shoulders (here is where workout started to go down)
60x3
68x3 (missed last one)
77x2x2 (missed all 4)

Clean and Jerk
40x2+3x5

Lunges
20x5x3

Hypers
0x8x3

no jumps today, place was to crowded to do it safely. Talking about 40 people in the powerhall and even more outside of it.

90.3kg today. Low carb today, felt great. I should be down to 88kg by end of this week, and back to 89 at end of weekend, and 87 next friday.

Let me be honest, I see where Jerks from the shoulders come in, but I definitely can't stand them. Doesn't feel even remotely similar to my regular jerk at all. Jerking 68 after cleaning it was cake. 68 off the rack was rough as hell. Oy.

**romanaz** · 02-26-2008, 12:06 AM

sundays workout

**romanaz** · 02-27-2008, 03:05 AM

Day 4.1

PowerClean from hang above knee
40x3
50x3
60x4
68x2x2

Clean and Jerks
20x3+3
60x2+2
68x2+2
72.5x1+1x2

PowerSnatch + Press from shoulders + OHS
20x2+5+5
35x2+3+3x3

Back Squat
20x6
60x6
80x2
95x3x3

Lunges
20x5x3

GH-R
0x3
15x0 [failed half way up]
10x2,0x2

Box Jumps to 24inch box 3 sets of 5

bw was 90.3kg, still working on it.

I got tommorow off, thank god!

I got snatch jumps from hang (coach has to explain that to me) and I got jerk grips OHS.

Clean on 68 first attempt was interesting, I sat back to much and had to step back standing up from it. First clean w/ 72.5 was crazy easy, and first jerk was ok, second one caught a smidge high.

**romanaz** · 02-29-2008, 12:23 AM

Day 4.2

Medball throws and squats

box jumps to 24inch box 1 set of 5, to 36inch box 2 sets of 5

GoodMornings
20x5
50x4x3

Jerk from the Rack
20x10
50x3x2
60x3
72.5x3x3 [think this is a PR, from the racks]

Snatch Jumps from hang above the knee
20x5
40x3x3

Snatch
40x2x2

Clean and Jerk
40x2+2x6

Lunges
20x5x3

GH-R
0x4
10x2,0x3
10x1, 0x2

Box jumps to 24inch box 2 sets of 8, to 36inch box 2 sets of 3

stretching, really working on ankle and knee flexibility, should be good soon.

I have to decide whether I want to be an 85 or 94 for this coming meet. I was at 90.4kg today, so I'm 7 weeks out, idk this time around. Jerks from the rack were damned good today, back leg was bent really well.

**romanaz** · 02-29-2008, 08:35 PM

Day 4.3

PowerSnatch from hang
40x2
45x4
50x2x2

Snatch
20x3
50x2
55x2x4 [only the last set did I make both reps. Had Anthony watch the last 3 and he said the pull was great, pretty much straight up, just didn't pull it back enough on the miss's. 2nd set I should have had the first rep, but I was only in the middle of the platform to start, and ran forward while standing up and dropped it so I wouldn't run into the other platforms.

)

Snatch Pull from Hang
60x2x3

Drop Snatch (first time doing these, bit awkward)
40x3 [whoa, mad easy, right into the bottom]
50x3 [missed first two, made third but not pretty]
55x2 [made first, missed 2nd, not pretty at all]
40x3x2 [felt amazing, cuz its light]

Back Squat
20x5
60x6
80x2
90x2x4

Snatch + Drop Snatch
40x2+1x2

Clean and Jerk [still working on getting my knees back more to really get a stretch and setup the hang]
40x2+2x4

Lunges
20x5x3

GH-R
0x4x3

Box jumps to 26inch box (it was on a platform 2inchs up), 3 sets of 6
box jumps to 36inch box, 3 sets of 4

stretching/abs

bw was 89.3kg, but I hadn't eaten much all day so. talked to coach and we decided that I'm going to go on a diet similar to the Anabolic diet, 30g of carbs during the week, and 120g-150g on weekends. Going to be rough, trying to eat that low of carbs, not because it in itself is rough, but actually finding food that isn't high in carbs on campus!

Anyhow, that will start monday.

heavy clean and jerks tommorow, yay.

p.s my legs are SOO fatigued after this workout. Stairs, oh god!

**romanaz** · 03-01-2008, 07:02 PM

Day 4.4

felt very explosive today, but didn't feel great standing up, legs are REALLY fatigued

PowerCleans
40x2x3
55x4
65x2x2

Clean and Jerks
20x3+3
60x2+2
68x2+1x2
77x1+1x2 [2nd one I didn't get my hands out far enough when I reset my grip and I missed the jerk by an inch of lockout. This is the first time since October that I've missed a jerk after a clean. Also, this is the heaviest I've clean and jerked in training since my october meet where I did 80kg the week before. ]

Clean Pulls
80x3x4 [had to stop myself from dropping under it, this was easily to my ribs]

PowerSnatch + Press from shoulders + OHS
35x1+3+3x3 [my wrist kind of hurt on my left hand doing the OHS, still feels funky]

Clean Liftoff
80x2
90x2x2 [really focused on pushing my knees back, felt good, last set I did the lift off nice and slow and then exploded into the clean pull and got it to my ribs]

Clean and Jerk
40x2+2x3

Lunges
20x4x3

Hyper + GHR
0x2+2x3

Box Jumps to 36inch box 3 sets of 3

lowered volume of the lunges/hypers/jumps cuz I was so damned fatigued by the end of the workout.

bw was 89.2kg I'm slowly going down.

today I felt really really explosive, but not fast under the bar. Taped myself on the 77kg cleans and I was right. I was throwing the bar mad high and catching and riding down. So my ending clean and jerks I focused on throwing not to high and sitting fast. I feel in the last few weeks, doing hang cleans/snatchs and pulls from the hang and the jumps and the GHRs and really helping me be more explosive.

**romanaz** · 03-03-2008, 11:40 PM

Day 4.5

work w/ 40kg bar to loosen up

Medball circuits, mostly wall toss and squats

jumps to 36inch box 2 sets of 5, to 39inch box 1 set of 4 [PR]

PowerClean + PowerJerk + OHS w/ Jerk grip
40x2+2+1
50x2+2+1
60x2+2+1x3

Clean pull from Hang
70x4
80x2x3 [very high]

Snatch jump from hang
40x3x3

Snatch
40x3

Clean and Jerk
40x2+2x5 [just keeping the groove and loosening my joints up]

Lunges
20x5
40x3x3

GH-R
0x6x3

Jumps to 36inch box 3 sets of 6

+stretching and shit

bw was 90.0kg, should be 88 and change by friday. OHS w/ jerk grip (my jerk grip is ~half inch from the powerring so its pretty wide), felt really good, back wasn't TOO tight, doable. Hit rock bottom on them so its good.

woohoo.

my teammates did alright at nationals, Matt Rue placed 3rd in 105+ w/ 345 (155/190), Chad Becker placed 5th overall, with silver in the snatch (145/165), Pete Musa did 4th in the 69's with 106/132, Mike Tirito did 6th in the 77's with 125 and 150, Boffa bombed out in the 77's w/ 145 in the clean and jerk.

Yeah.

**romanaz** · 03-04-2008, 08:34 PM

DAy 5.1

PowerSnatch
20x4
40x4
45x4
50x4x3

Snatch
20x5
40x2
50x2x2
55x2x2
61x1x4 [first attempt threw it insanely high, and caught it locked out but then my arms unlocked and I lost it behind. 2nd attempt out in front. 3rd attempt perfect snatch, caught it just about rock bottom, rode it down and stood up. 4th one, some ****ing basketball kid walked in front of me just at the start of my 2nd pull and I powersnatched it. That might be a PR for powersnatchs, I'll check my logs.]

Snatch pull
61x3
68x2x3 [had it to my armpits easily, maybe snatch it in a few weeks???]

Back Squat
20x10
80x2
100x2x3 [back to 100kg squats yay!]

PowerSnatch + Press from neck + OHS
35x1+3+3x3

Snatch
40x3x2

Clean and Jerk
40x2+2x4

Lunges
20x5
40x5x2

Hypers
0x6x3

Jumps to 24inch box 3 sets of 6

+stretching and such.

bw was 90.5kg... idk, I'm starting to swipe food from the cafe with my new tupperware containers. Fun fun. Now I'll be able to really get only 30g of carbs a day. Also, I'm going to stop consuming protein shakes postworkout for a bit and eat whole food ASAP. Also going to drop milk from my breakfast.

oh, I was supposed to only take 61 twice, but when I missed it twice, I decided I was going to make it twice. Not letting such a light weight beat me.

**romanaz** · 03-07-2008, 01:30 AM

Day 5.2

GPP : med ball circuits, jumps to 24inch box 3 sets of 8

PowerSnatch from Hang
20x5
40x4
40x2 [extra set]
45x4
51x2x3

Snatch Lift Off
55x4
61x3
68x2
75x2

GoodMorning
20x5
50x3x4

Clean and Jerks
20x2+2x2
40x2+2x5

Snatch
40x2x3

Lunges
20x6
40x4x3

GH-R
0x6x3

Jumps to 24inch box 3 sets of 7

bw was 89.3kg. Hoping to keep dropping. Snatchs and cleans felt amazing today, so did jerks.

yeah

**romanaz** · 03-07-2008, 08:09 PM

Day 5.3

Clean/Jerk/PC complex to warm up the joints w/ 40kg

PowerClean from Hang
40x4
50x4
61x4
70x2x2 [I think this is a PR]
50x2+2
61x2+2
70x2+2x5

Clean Pull
78x3
87x2x2

Clean lift off
95x2x3

Back Squat
20x5
80x2
90x2x6

Lunges
20x4
40x3x3

GH-R
0x4x3

Jumps to 24inch box 3 sets of 6

stretching and such, bw was 89.1kg.. slowly.

Cleans felt pretty good today, very explosive, fast under. Jerks weren't so good. Last set I missed the 2nd jerk because my right arm cramped up and I rushed the jerk. Also, my left elbow wasn't getting to lockout, and most of the time if it did, it would unlock. I feel like my right hand is moving out more on the jerk, but in reality it isn't. Right arm locked out perfectly everytime.

Also did some clean and jerks and snatchs w/ 20kg and 40kg to just work on first pull to second pull. Feel good, heavy snatchs tommorow.

02-25-2008, 03:41 AM	#1232
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,306 Recipes: 0 Rep Power: 71	Re: Romanaz : The Olympic Weightlifter Got some inspiration for ya buddy! Dare to dream! __________________ 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