Romanaz : The Olympic Weightlifter - Page 43

**romanaz** · 03-26-2008, 10:03 PM

Day 7.2

PowerSnatch from Hang above knee
40x2
45x2
50x2x2

Clean and Jerk
40x2+2
50x2+2
60x2+2x3

Clean pull
80x2x3

Front Squat
50x3
70x3x3

Snatch
40x2x2

Clean and Jerk
40x2+2x4, did some clean work and complexes.

jumps to 30inch box 3 sets of 5.

bw was 90.1kg today. =D

Jerks were really good today.

**romanaz** · 03-27-2008, 11:47 PM

Day 7.3

Powersnatch
40x2
45x3

Snatch
40x3
50x2x3

PowerClean + Split Jerk
40x2+2
50x2+1
60x1+2x3

Back Squat
60x4
75x3x3

Clean and Jerk and clean complex
40x2+2x4

bw was 91.3kg. I can explain yesterdays low bw to that I slept in til 11 and didn't eat much before training, whereas today I was up at 8 and had 3 meals before training. Saturday is a mock meet day, it will be good.

**romanaz** · 03-30-2008, 03:46 AM

Alright, Mock Meet day:

got to the gym early, at 10AM and started warming up before my coach got there. So, it went as follows:

Snatch
40x3,3,2,2
50x2x2
55x1x2
60x1x2

65x1x1 [my opener, very easy]
70x0x2 [my hips were too high on my starting position and it caused me to not make 70. Coach didn't tell me (and thus I didn't realize that my hips were to high) until I got to clean and jerks. I probably could have made 70 if I had the correct starting position, but oh well. I crush it at the meet. ]

Clean and Jerks
bar work
40x2+2x2
50x2+2x1
60x2+1,1+2
68x1+1
72x1+1
77x1+1
82x1+1x3 [took 3 attempts to clean 82, first two my hips were to high on start and I was pulling all back and the 2nd attempt the bar crashed on me, and I got nasty bruises from them. Third one was EASY clean and semi-hard jerk. Its my opener for SHU. ]
86x1+0 [easy 1KG PR clean, jerk was out in front, could have had it, but i dont know]
87x1+0x2 [easy cleans, first jerk my foot slipped and thus my body leaned forward and I lost it in front. Second one I pushed it back to far, didn't lock it out and lost it behind. I will crush this at SHU. +2kg PR on the day for cleans. I have cleaned 190lbs now! 192 andchange to be more exact.]
70x1+1x4 [2nd set was 2 cleans then a jerk]

Snatchs
40x2x3 [to fix hip problem and get the feel for it]

bw was 90.5kg.

So, we now know not to jump 5kg from 65 to 70 at the meet. So my progression will be 65, 68, 70 or 72. For clean, it will be a bit different. 82, then depending on how the jerk goes, I will probably take 86 or 88. 90 should be third attempt if all goes well. If I make what I want (70/90) then I will have put 10kg on both lifts and 20kg on my competition total since October. Not to bad, eh. NO videos, coach didn't bring the camera, or didn't take it out. I'm happy though, because the attempts at 70 were embarrassing at best. Jerks today weren't great at all. After this meet, I'm going to really study whats wrong with my jerk and fix it.

side notes: Chad is finally switching to split jerks. This is most likely bring his jerk back up to speed with his clean. He will be destroying the competition.

**Midnight_Lifter** · 03-31-2008, 04:13 AM

Rom - Great work in keeping the log up. I know you're doing it for yourself but I'm sure I'm not the only one here who follows your progress and ramblings...

Good luck at your next meet. Sounds like you're really enjoying yourself these days.

**romanaz** · 03-31-2008, 04:34 AM

Quote:

Originally Posted by Midnight_Lifter

Rom - Great work in keeping the log up. I know you're doing it for yourself but I'm sure I'm not the only one here who follows your progress and ramblings...

Good luck at your next meet. Sounds like you're really enjoying yourself these days.

Yeah, I run the same log on two other sites, so keeping this one up is just copy and paste. Honestly not much really to keep many people on this site imo.

but yeah I am enjoying myself now adays. Back in January I had a hard time snatching 60kilos, now I snatch it like its nothing, hell I've snatched 65 like it was nothing.

Just about the same thing with cleans, back in January, it was a struggle to make 80 and above, and now its nothing to clean it, just a bitch to jerk it.

**Midnight_Lifter** · 03-31-2008, 12:20 PM

Well, you sure are instrumental in helping keep people's math skill sharp with all this "kg" business... lol...

**romanaz** · 03-31-2008, 01:58 PM

**romanaz** · 03-31-2008, 10:44 PM

Day 8.1

Clean/Jerk complex w/ 20kg and 40kg

PowerClean
40x5
50x4
58x2
67.5x2x3

Snatch
40x4
50x3 [actually 4, missed 3rd rep re-did it]
56x2x3 [supposed to be only 3 sets but I missed the 3rd set both reps for some odd reason. Re-took them]

Snatch pull
63x4
70x2x3

Back Squat
20x6
73x3
96x4x4

Snatch
40x2

Clean and Jerk
40x2+2x3
50x2+2x3 [think I figured out my problem with the jerk. Moved grip in a bit and it feels a bit better. ]

bw was 90.6kg. I've been feeling sick a bit yesterday and all daytoday. Not sick but like sore throat and a bit more tired then usual, although that could be from sugar on the weekend.

**romanaz** · 04-01-2008, 11:56 PM

Day 9.2 (sorry i musta messed up, im on micro 9)

warmup with the bar, muscle snatchs and jerks and the like, good stretching too.

PowerSnatch
40x3x2
50x3x3

Clean
bar complex and some work w/ 40kg
50x3
60x2
65x2
72x2x3

Jerks from Rack
50x3
60x2
65x2
72x2
81x1x3 [PR for singles from the rack]

Hang Clean Pull
75x3
85x2x3

Back Squat
75x3x4

stretching and such. SUper muggy out today, sweated my ass off at the gym. bw was 90.1kg today. After 3 meals too. =D

Cleans were easy today, jerks even better. So my grip is the same as my grip from around the time of the FDU Open, and its damned good. Easy to lock out then the super wide grip. Figured out my problem with being all over the place on jerks. Danica pointed out that my feet were in a straight line and to close in that regard, so the next two I focused on keeping them out and not coming in. Picture perfect jerks!

**romanaz** · 04-03-2008, 02:28 PM

so, since sunday I've been steadily getting sicker and sicker. And not the kind of sickness that comes and goes. As for a background for me, I NEVER get sick. Last 5 years I haven't had one cold or flu or anything. I have a damned good immune system, and if I feel a cold/flu whatever coming on, I can generally kick it before it starts with vitamins and tea and OJ. This time around, I couldn't.

It started with a stuffy nose late saturday, sunday morning a sore throat, and now my tonsils are swollen like hell, I can barely swallow air, much less anything else (eating is painfull as hell!), breathing is hard, it sounds like I'm darth vader and gasping for air some times. Sleeping at night is no fun. I'm up every 2 hours pissing my brains out even if I didn't drink water right before bed. And, my throat drys up because of the clogged nose, and then I take a few sips of water and that doesn't help either.

doesn't mean I'm stopping training, I got a doctors appointment back home this afternoon, and hopefully I can figure this out, fix it and stay on track for SHU. I gotta be back tonight to snatch heavy and such.

**romanaz** · 04-18-2008, 10:51 PM

so, not that many people actually read this, specially since the site appears to be very slow lately, but I am going to start training again.

today:

bar work w/ 20kg bar, snatch positioning and muscle snatchs, pulls and such.

Snatch
40x2,2,2,3,3,2,2

Clean and Jerk
40x2+2x7

worked on figuring out how to set up my starting position, and I figure, I might start the snatch in the squat position, as it allows me to straighten my knees out more, and pull the bar back and stay closer to my body, and it keeps me from jumping forward, in fact I was going backwards an inch or three. With cleans, I can't start in a full squat position, so I'm taking my older start position, and pushing my knees forward a bit, so that when I start I got more room to pull back and straighten the knees out. This really felt good and close, and I was going back about an inch or so. Problem, I was keeping it to close and I exploded with 40kg into my gut. That HURT! With jerks, I focuses on moving my feet when I split, so that they are wide enough apart to keep balance and to really get into that lunge position. Felt good. Did some powerjerks too.

my chiro came in to train (he is a superheavy OL), and he gave me two coupons for a hour full body massage for 35 dollars. Very happy! Also, he watched me squat and my quads, hip flexors are tight and showed me some stretches for them so I can help loosen them up and squat an inch or two lower. Ultimately, I believe my squats will look like the guy in the uploaded picture. I have pretty good flexibility in my ankles, I can keep my toes about 4-5inchs from a wall and touch the wall with my knee. So, I figure, once I loosen my quads and hips, I will be able to utilize my ankle flexibility to squat lower!

Emailed my coach and I will start doing some GPP, jumps, hypers, ab work, med ball work, jumps for distance etc for a few weeks so I can get back into shape.

Only gained a few pounds since not training.. 91.7kg up about 1kg. Time to slowly cut carbs (mostly cranberry juice/gatorade and fries + occasional ice cream).

Felt good to lift again, and I even lost a callus!

**romanaz** · 04-22-2008, 03:29 AM

monday 4/21

box jumps to 24inch box
jump to 24inch box and then depth jumps back to it. 3 sets of 8 each

hypers
3 sets of 8

bar work
power snatch + push press + ohs
40x3+3+3x4

power snatch + snatch
40x1+1x3
42.5x1+1x2

power clean + jerk + clean + jerk
40x1+1+1+1x3
50x1+1+1+1x5

back squat
40x3
60x3x3

snatch
40x2

clean and jerk
40x2+2

lots of stretching, specially for quads and hip flexors

bw was 92.3kg

really worked on building the hang today and getting used to it training again. Did some GPP work, depth jumps are fun. Going in for a massage tommorow, hopefully if it goes well, I'll get a monthly membership at the place.

**romanaz** · 04-25-2008, 11:54 PM

Friday April 25th

stretching tons of it

depth jumps, jump up to 20inch box, down and then up to a 24inch box. probably 4 sets of like 5 or 6

bar work, stretching and such

Snatch
40x2,3,3,3,2

Clean and Jerk
40x2+2x5

bar work again

tons of stretching, lots of quad stretching, they are SOO tight right now.

92.3kg bw.

Went mountain biking with a friend today, so hard, quads were burning like hell and hurt like hell too.

felt like I was getting under faster today and that my squat is a bit deeper. Woohoo.

03-31-2008, 04:13 AM	#1264
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 419 Recipes: 0 Rep Power: 35	Re: Romanaz : The Olympic Weightlifter Rom - Great work in keeping the log up. I know you're doing it for yourself but I'm sure I'm not the only one here who follows your progress and ramblings... Good luck at your next meet. Sounds like you're really enjoying yourself these days. __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...

03-31-2008, 12:20 PM	#1266
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 419 Recipes: 0 Rep Power: 35	Re: Romanaz : The Olympic Weightlifter Well, you sure are instrumental in helping keep people's math skill sharp with all this "kg" business... lol... __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...

04-29-2008, 06:31 AM	#1274
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,917 Recipes: 1 Rep Power: 127