Romanaz : The Olympic Weightlifter - Page 44

**romanaz** · 05-10-2008, 02:44 PM

Quote:

Originally Posted by bigDman

you stay getting hurt

yeah I just get dumb luck on this one. I pretty much ran right into a groundhog hole. I'm hoping a few more days and then I can come back and prep for Garden State Games.

**romanaz** · 05-10-2008, 11:34 PM

Day 1.4 Competition Control Day

hobbled into the weightroom today, told coach the scenario, and his words "good thing you don't need your ankle to lift" and it was part true. Spent an extra 20mins stretching, on top of my normal 10-15mins of stretching. Felt good, so I went at it, and had anything felt like it was to much, I would have stopped.

PowerSnatch + OHS (realized I did this thursday instead of thursdays Psn's)
35x3+0
40x2+1
45x2+1

Snatch
40x2x3
50x2
55x1x2
58x1 [opener, smoked]
60x1 [2nd attempt, smoked]
63x1 [3rd attempt, a bit out in front, ran to edge of platform to save it. good lift]

Clean and Jerk
40x2+2x3
56x2+2x2
64x2+2
68x2+2
72x1+1 [opener, smoked it]
75x1+1 [2nd attempt smoked it]
80x1+1 [3rd attempt, smoked it]

Back Squats
60x5
90x3x4

bw was 94.5kg. Lower-carb starts monday!

today, went a lot better then I expected. My ankle didn't hurt at all, except on the early sets with extending onto my toes, but then i stretched it more and it felt good. Felt like I could snatch 1000kilos today. Cleans felt the same, perfect, could have easily cleaned 100kilos. Jerks were a bit wobbly, but felt good.

hopefully my ankle will clear up soon.

**romanaz** · 05-13-2008, 12:40 AM

Day 2.1

stretching and such.

Snatch pull
40x2x2

PowerSnatch + OHP + OHS
40x1+3+1x3

PowerClean + PowerJerk
40x2+2x3
50x2+1x2
60x2+1x3

GM
404x4

Snatch and Clean and Jerk with 40kg a few sets of 2

hypers 3 sets of 12

20 minutes on a bike, made 7.4 miles.

bw was 94.2kg

easy day

**romanaz** · 05-14-2008, 03:04 AM

Day 2.2

stretching etc..

Snatch
40x3x2
then switched bars and platform
50x3
56x2
63x0,1,0 [was supposed to be 2 singles but I missed the first one, and 2nd one was ugly, and third was just a pull. i moved on]

Cleans
50x3
60x3
65x2
72x1x3

Jerk From shoulders
20x5
60x2
68x2
72x2
81x0x2 [supposed to be singles but i missed it. would have been a BIG PR on jerks from the shoulders.]

Clean pull from hang above knee
60x3
75x2x3

Press from Snatch Squat Position
20x5
30x3x3

Front Squat
60x3
70x2
85x3x5

hypers 3 sets of 10

did some abs but they cramped up like no other so I stopped. also stretching.

bw was 94kg. Back in the 94's baby!

also did 20 minutes on the bike again.

woohoo moving out time.

**romanaz** · 05-15-2008, 11:37 PM

Day 2.3

Press from shoulders, Snatch Grip
20x5
40x3x3 [push press + slowly lowered]

Snatch
40x3 [w/ training eleiko bar on bad platform]
45x3 [switched to competition eleiko on good platform (busy day)]
50x2
56x2x4 [1st set missed 2nd rep, 2nd set nailed both, 3rd set missed both, 4th set made both, read lower for why]

Snatch pull from hang above knee
63x3x3 [felt good]

Clean and Jerk
50x2+2
60x3+3
68x2+2
72x1+1
81x1+1x2 [easy]

Back Squat [w/ training bar]
20x5
85x2
100x2x4 [mad easy]

didnt weigh myself today because gym closed @ 7 and I left at 7:10. I had about an hour and 15 minutes to do this workout, and I was planning on having more rest b/t snatchs. Snatchs were very rushed because I felt I wasn't going to make it in time. Didn't warm up enough and didn't do enough bar work beforehand. Same as tuesday with regards to that. Misses today weren't because the bar wasn't high enough or what not, it was because I was swinging it out and catching it softly... aka not locked out and in front a bit. The 56's that I made were pressed out save for the one I almost lost behind me. Clean and jerks though, different story. Cleans were fast, elbows whipped around lightening quick and I caught everything 60kg and over in rock bottom and FLEW out of the bottom. Jerks were great, both w/ 81 were solid, 72 wasn't so much, but 81 was almost perfect. Felt like I could have done 90 without much more effort.

since i couldn't do cardio, I'm going to go for a bike ride... to the bank to cash a check.

**romanaz** · 05-17-2008, 06:34 AM

Friday May 17th

Day 2.3

strecthing and such.

Powersnatch from hang above knee
40x3
45x3
52.5x2x2 [first set missed 2x from hang, did 2 from floor w/ slow first pull. 2nd set missed first one and got pissed off and told myself to man up and do it. Smoked them.]

Clean
40x3
50x4
65x2x4 [felt like sagir, a bit of hyperextension, fast under and had to step forward on the rebound]

Clean pull
80x3
90x2x2

PowerClean and PowerJerk
65x1+2
72.5x1+2x3 [PR for doubles on PowerJerk. Last set i powercleaned it, and missed the jerk out front, took a 10 second break, cursed a lot and powercleaned it BETTER and powerjerked it twice easily. Thats gotta be a PR me thinks]

Front Squat
70x2
80x2
90x2x2 [easy]

Seated goodmorning [???]
30x3x3 [kinda sat on the box for 3 reps??]

PowerClean + Push Press
40x1+3x3
45x1+3x2

stretching and such.

bw was 95, but thats b/c of stress of moving out and bad eating and sleep. Tme to fix that and make 85 for Garden State games.

*note, 72.5 is 5kg under my best PC and PJ, but it might be a doubles for PJ record. will check on that.

also, yesterday, saw our 72kg lifter do some PowerJerks w/ snatch grip from the shoulders and OHS w/ 120 and 130. 120 he missed the OHS as he was shaking and shit. almost had it but to slow out of the bottom. 130, was cake. Very sick.

**romanaz** · 05-21-2008, 05:08 AM

Day 2.5

PowerSnatch
40x3
45x3
50x3x3

Snatch
40x2
50x2
56x2x2
63x1
63x0x3 [missed it in front 3 times, first time was just bit to low, 2nd one I didn't sit enough, but through it high enough, and 3rd time my arm wasn't locked out. ]

Snatch Pulls
70x3x3

Snatch Lift-Off
80x2x3

Back Squat
50x5
85x2
100x2x4

bw was 93.8kg. Back in the 94's. Started low carb on saturday. Seems good, ordering my Venom stuff in a few days. Snatchs today were ok, but I never feel comfortable lifting on this one platform, and I had to today. Feet always slip on it. Still made 63 so thats good. Friday I slipped moving in and broke my fall with my left forearm, and its still bruised on around half the forearm. Sucks so bad.

**romanaz** · 05-22-2008, 02:08 AM

Day 3.1

PowerSnatch + OHP + OHS
40x2+3+3x5

PowerClean
40x3
50x3
60x3
63x3
72x2x3

Jerk from behind the neck
20x5
60x2
67x2
72x2x2
81x1x4 [missed 2nd one and 4th one, ones I made were awesome]]

clean and jerk
40x2+3x2

PowerSnatch + Snatch from hang + Drop Snatch
40x1+1+4x6

did these w/ 15-30 seconds rest between sets to get some blood going into my legs, they were very sore. bw was 93.8kg again. Starting to lose again. Excited I am.

**romanaz** · 05-24-2008, 04:08 AM

Day 3.2

PowerCleans
40x3
55x3
63x2x3

Snatch
40x3x2
50x3
56x2x4 [2nd set missed 2nd rep, and then made it, 4th set same thing]

Clean and Jerks
50x2+2
63x2+1
72x1+1
81xfail [big fail. elbows didn't get around fast enough, and I was leaning forward to much and i ended up jamming my wrist somehow. I got video of it, I'll upload all the videos (a few snatchs, set at 72 and some front squats]

got really pissed off that I did this, and cleaned up and left (and cuz it was closing early as well), spent almost 2hours in traffic and when I got home the wrist felt better so I finished my pulls and squats and I am now icing and compressing the shit out of it hoping it will heal ASAP. It hurts to bend the wrist is most directions and my thumb is ****ed up down near where it connects to the wrist. Can't move my thumb in to well to hook grip.

new PR in time between injuries, 3 days since I felt 100% on my ankle.

video's to follow

**romanaz** · 05-24-2008, 06:28 AM

videos :

Clean miss w/ 81kg

Clean and jerk w/ 72

Snatch w/ 56

XiLe Ultra · 05-26-2008, 08:41 PM

Great videos man, your form is fantastic. Pretty cool how you stopped yourself from falling and got the weight off when it was a miss. I want to do more olympic lifts but I don't have the right kind of gym. Your gym looks cool as hell by the way.

**davtown** · 05-27-2008, 03:45 AM

agreed - awesome gym and solid looking form. How's your wrist feeling?

**romanaz** · 05-28-2008, 05:49 AM

Quote:

Originally Posted by XiLe Ultra

Great videos man, your form is fantastic. Pretty cool how you stopped yourself from falling and got the weight off when it was a miss. I want to do more olympic lifts but I don't have the right kind of gym. Your gym looks cool as hell by the way.

thanks man. Generally in OL you learn pretty fast how to miss properly so as to not hurt yourself or hurt yourself more.
USAVision

see if there is a club near you and get in contact with them. They will be more then willing to help you out.

you can start out by looking at Tommy Kono's lecture on how to snatch on youtube and just practicing with a broom stick and an empty bar. Getting a coach is the BEST thing you can do to work on getting better.

the gym I train at, at Fairleigh Dickenson University in Madison, NJ is considered to be the best equipped gym on the East Coach for Olympic lifting. We got 11 platforms, 8 Mens Eleiko training bars, 3 mens competition bars, 4 Womens training bars, and 1 womens competition bar. We got a set of jerk blocks (blocks to drop the bar to after doing rack jerks) coming, and we got more then enough bumper plates for everyone to use. We also have 3 Glute-Ham Raises and a Reverse Hyper. Only thing the place needs is dedicated area for plyo's, a masseuse and a chiro on site. Which we might get the masseuse and chiro, as two members of the club are both, ones an accupunturist/masseuse and the other is a good chiro. I love the gym, great atmosphere, great equipment, great coaches. Our one Coach was a 1980 Olympian, one of the top guys in the 200 and 242lb class's back then.

05-26-2008, 08:41 PM	#1301
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,348 Recipes: 0 Rep Power: 183	Re: Romanaz : The Olympic Weightlifter Great videos man, your form is fantastic. Pretty cool how you stopped yourself from falling and got the weight off when it was a miss. I want to do more olympic lifts but I don't have the right kind of gym. Your gym looks cool as hell by the way. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

05-27-2008, 03:45 AM	#1302
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 agreed - awesome gym and solid looking form. How's your wrist feeling? __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

05-28-2008, 05:52 AM	#1304
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,913 Recipes: 1 Rep Power: 127