Romanaz : The Olympic Weightlifter - Page 8

AYung · 10-29-2006, 06:03 AM

Nice job, it looked parallel to me.

**romanaz** · 10-29-2006, 06:53 PM

i think the general consensus is that its low enough. now to do some box squats and sit back more and be awesome like that.

275x2 squats

**romanaz** · 10-30-2006, 09:54 PM

BB Bench (worked on trying to keep my elbows in, didnt work to well)
150x5
115x20

BB Shrugs
275x6 [alt grip]
275x6 [reverse alt grip]

Standing Military
120x4

Triple Threat [front/side/rear raises]
20x20

Dips
25x8

Tricep Pushdown
42.5x30

**bigDman** · 10-31-2006, 10:06 AM

when working on form do more sets lower weight. like 10 sets of 3.

navarone · 10-31-2006, 12:22 PM

yea in order to perfect your form, just drop the weight and practise.

**romanaz** · 10-31-2006, 01:11 PM

gotcha!

kicking the ego to the curb as we speak

**romanaz** · 10-31-2006, 11:01 PM

YEA BUDDY

chins
25x7 [PR]

Lat Pulldowns
100x20

Deadlifts
375x2 [PR]

Face Pulls
72.5x7
42.5x20

DB Curls (dropset baby, all this done in 1 continues no rest fashion!)
40x3
35x3
30x6
25x10
20x10
15x10

FEEL THE BURN BABY

**madman911** · 11-01-2006, 04:00 AM

I agree with dropping the weight and working on form. Not only for the tweaking of form, but also because higher rep, more volume workouts provide a huge metabolic spike that smoulders for hours and hours, which is great when you're goal is fat loss. Stick with 10-15 rep ranges for the most part, going over 15 will go too far toward the endurance end of the rep spectrum and will not adequately preserve muscle mass or strength. I usually shoot for 10-12 reps on my heavier sets and use 12-15 on my lighter sets. I ramp weight up. 4 sets per exercise has worked well for me, with short rests of less than a minute.

**bigDman** · 11-01-2006, 04:05 AM

Quote:

Originally Posted by madman911

I agree with dropping the weight and working on form. Not only for the tweaking of form, but also because higher rep, more volume workouts provide a huge metabolic spike that smoulders for hours and hours, which is great when you're goal is fat loss. Stick with 10-15 rep ranges for the most part, going over 15 will go too far toward the endurance end of the rep spectrum and will not adequately preserve muscle mass or strength. I usually shoot for 10-12 reps on my heavier sets and use 12-15 on my lighter sets. I ramp weight up. 4 sets per exercise has worked well for me, with short rests of less than a minute.

when learning form I always say to keep reps low. 3-5 reps. You can really focus on your form. Just do alot of sets. Like 10 or so. This way the voulme is high, but your not doing a lot of reps. The more reps you do the more chance you have ot lose concentration

**romanaz** · 11-01-2006, 04:13 AM

I'm going to do 8-10 sets @ 3reps or so to work on it, I'll see, I'm still having a tough time just even thinking about tucking my elbows in on the bb bench. argh!

**madman911** · 11-01-2006, 04:23 AM

BigD is of course a powerlifter so one has to keep in mind that his training goals and methods may not be designed for people looking to lose weight and cut up. To tweak form, I think you've got to keep the weight light and use higher reps. Use weights that the last reps are taxing and the last set use enough weight to limit your reps to 10-12... you'll get a killer workout that will help you lose fat and keep your muscle. Decide if you're training goal is to cut or build strength... you really can't do both at the same time.

**romanaz** · 11-01-2006, 05:21 AM

see, herein lies the problem :
I'm planning on being a powerlifter in the future, so the form I'm talking bout is learning pling form.
But, I'd like to at least be done 10-20 lbs for health and keep me in a lower weight class.

**bigDman** · 11-01-2006, 05:31 AM

get your deit in check. Switch to a powerlifitng program with lots of GPP and you will lose weight.

**romanaz** · 11-01-2006, 05:33 AM

El Capitan · 11-01-2006, 01:38 PM

Quote:

Originally Posted by romanaz

GPP?

General physical preparedness. ex. sled pulling, tire flipping, you oculd do many things. It just basically means how ready your body is to do exercise:

GPP Information

EC

10-29-2006, 06:03 AM	#211
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,301 Recipes: 0 Rep Power: 42	Nice job, it looked parallel to me. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-31-2006, 12:22 PM	#215
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 930 Recipes: 0 Rep Power: 52	yea in order to perfect your form, just drop the weight and practise. __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

11-01-2006, 04:00 AM	#218
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,552 Recipes: 0 Rep Power: 62	I agree with dropping the weight and working on form. Not only for the tweaking of form, but also because higher rep, more volume workouts provide a huge metabolic spike that smoulders for hours and hours, which is great when you're goal is fat loss. Stick with 10-15 rep ranges for the most part, going over 15 will go too far toward the endurance end of the rep spectrum and will not adequately preserve muscle mass or strength. I usually shoot for 10-12 reps on my heavier sets and use 12-15 on my lighter sets. I ramp weight up. 4 sets per exercise has worked well for me, with short rests of less than a minute. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

11-01-2006, 04:23 AM	#221
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,552 Recipes: 0 Rep Power: 62	BigD is of course a powerlifter so one has to keep in mind that his training goals and methods may not be designed for people looking to lose weight and cut up. To tweak form, I think you've got to keep the weight light and use higher reps. Use weights that the last reps are taxing and the last set use enough weight to limit your reps to 10-12... you'll get a killer workout that will help you lose fat and keep your muscle. Decide if you're training goal is to cut or build strength... you really can't do both at the same time. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.