A truly “musical” training session…

 

I must first apologize to my training partners, Toan and Nate, for making our session an extra “musical” one today.  Playing lead “percussion,” I was hitting notes I didn’t even think I could create.  This weekend I will either invest in a natural supplement to aid in “slowing the tempo of the bass drum” or a high-speed oscillating fan. 

 

Today was DE Lower.  We box squatted and pulled with as much speed as possible, hit our accessories, and rocked-out on the Stairmaster.  This week was a very telling one for me.  I’m enjoying my raw training which is why I’ve decided to continue with a raw training cycle for the foreseeable future.  This Saturday, I will have the house to myself and I intend to devise a masterpiece of a 12-week training cycle.  Oh, the ideas running rampant in my head at the moment…

 

For those that don’t know, everyday I choose a “word of the day” that I attempt to bust- out in conversation.  They usually surface during my training.  I enjoy words that are concise, and eliminate the need to use other “filler-words” in sentences.  Mainly, it is an attempt at sounding more intelligent than I really am.

 

Today’s “Word of the Day:” promulgate; a verb meaning, to make known (a decree, for example) by public declaration; announce officially.  I used the word totally incorrect in conversation with Nate, but nonetheless, I will never make the same mistake.

 

I promulgate that I must get back to my emails, for my inbox continues to fill-up…

 

Romo

 

PS. Lift something heavy, really, really fast today; it’s Friday!!!!!!!

Bench PR 1-29-09er…

 

ME Upper, still rockin’ the rawwww work.

Bench to Chest:  2x3 345, 2x2 365, 1x1 385, ***1x1 400*** (15lbs pr)

5x4 Alt. Grip Pullups+100lbs then 1x10 no weight

Supertrooperset of:

Front Raise& Lat Raise, Lying Band Tricep Ext, Banded Shrug, Hanging Leg Raises

            -All until I felt a wonderful pump.

 

Not sure what to say about the pr today.  I credit the lift to the fantastic mix of Christina Aguilera and Beyonce the track girls were playing.  500lbs, I’m coming for you…

It’s a busy, busy day; time to get to work.

 

Happy B-Day to my wonderful girlfriend, Paige!

 Christopher Romanow

ME Lower 1-27-09er…

 

Still on a RAAAAWWWW kick.

 

Free Squat: 455x2, 475 3x2

Deads standing on 2” bumper plates: 455 3x2, 485 2x2, 515 (easy!, this was from the floor)

Superdeeduperset:

65 pullups alternating grip

45 degree back-hyper: 4x10 100 lbs

TKE’s: 4x10

 

Holy cow, pulling from a deficit sucks; especially when you have long(er) legs and T-Rex arms!  These really help my speed from the floor.  Squatting felt okay today.  Toan pulled 600 in just briefs; his speed from the floor isn’t where it needs to be but it will improve with more training from a deficit.  Nate is still learning how to pull sumo in his briefs.  For a long time he has been a “pull and pray” conventional style puller.  When he gets a good set-up the lift looks great.  Today the bar was drifting on him a bit in his set-up which was stalling his lift.  Remember kids, the closer you keep the barbell to your body the faster the weight will go UP!

 

Today is the first significant snow fall of the year for us NOVA folk.  It is really coming down out there.  Seeing snow always reminds me of being a kid.  I remember my Mom taking my sister and I sledding at the “big” hill in our neighborhood.  She would always pack a huge jug of hot chocolate.  I’d be cranked up for hours seeing how bad of a wipeout I could fake at the bottom of the hill.  My sister would freak-out and run to my Mom and get me in trouble.  This would repeat itself the entire afternoon.  Ah, good times.       

 

Nice laces Nate,

 

Romo

Busy Monday….

 

Nothing worth reporting with my training today; RE upper aka “Vanity Monday.” 

 

I spent the better part of my Monday morning responding to emails and programming for athletes.  Then the Melchi’s came in early for their training.  I think Fairfax County schools have been open 1 day the past month.  When do these kids go to school?

 

The weathermen are calling for snow which means we will be getting a whole lot of nothin’…or rain.

 

Romo

DE Lower 1-23-09…

 

Speed Box Squats: SSBar 325+choked green band+1 chain on each side 8x2 (R-A-WWWW)

Speed Pull:  Worked up to 375+1 chain on each side 6x2

-Toan devised a pretty awesome way to attach the chains to the bar with out having to drape them over the bar (because they always fall off) while keeping them at the end of the bar (so they don’t get caught under the plates when the weight is dropped).  All he did was place a safety clip at the end of the bar and hooked the carabineer (which is attached to the chain) onto the safety clip.  Awesome job Toan; I knew that MIT education would come in handy some day!!!  Nate and I are so proud of you!!!

Superduperset of:

Hammer Row: Not that much weight 3x10

BSS: 3x8 with a :5 ISO hold at the bottom

Seated Band Abduction: Doubled Purple Band, 3x10 with a :3 ISO hold while driving the knees out!

 

Then, Nate and I had a little fun (even though he is a jerk) running sprints out on the track.  My speed and running technique were very Hussein Bolt like while Nathaniel looked more like Will Ferrell streaking through the quad in “Old School.”  Actually, Sarah said I look more like Donkey Kong in Mario Kart.  This was the nicest thing she has ever said to me.

 

Gotta go clean the bathroom; our young baseball athletes have terrible aim…Have a great Friday people!!!

 

…and I shoot turtle shells from my behind…

 

Romolicious

ME Upper 1/22/09…

 

Dynamic Warm-up and some Foam Rolling (my back sounded like Rice Krispies!)

Bench:

Warmed-up to 315

1-board: 385 3 sets of 3, and 405 single for 1 set (left A LOT in the tank)

Alt. Grip Pullups (overhand and Neutral): 5x5 with 90lbs dangling dangerously close to certain areas.

The next three movements were performed as a superduperset:

Lateral Raise: 3x10 30, 35, 40

Banded Pushdowns: 3x12 Green+Purple

Banded Standing Abs: 3x15 Green

15 minutes of low level cardio

 

Toan and Nate looked good today on the bench.  Because of Nate’s weight loss his leverages are now worse than ever; the man is long. Sarah looked solid in her suit.  The weight was moving fast.  Her depth was right there, but not quite “Sarah Standard” depth.  She has gotten a lot better at keeping her torso more erect in the bottom of the squat by continually focusing on “spreading the floor” with her feet.  This allows her to hit depth faster without having to reach back so far which tended to collapse her chest.   

 

Everyday I’m reminded of some of the most basic technique tips.  Today it was to drive your upper-back and traps into the bench on the concentric part of the movement.  Sometimes you tend to get lazy and simply push the weight-off of you instead of trying to rapidly create space between you and the bar.  Before my lifts I try to visualize driving my back into the bench so hard that the bench snaps in half.  So, don’t just push the weight, drive your body away from the weight. 

 

My eyes are red,

 Romo

Things I learned/was reminded of/thought of yesterday:

 

-When you think you only got 3, you can probably get 5.

 

-Don’t stop pushing on the sides of your shoes to engage the abductors while squatting.  Everybody always yells knee-out, but if you’re “spreading the floor” with your feet the knees will cooperate.  This will also allow you to reach proper depth while keeping the torso erect. 

 

-Keep your elbows under the bar while squatting.  This will allow you to keep our chest-up preventing the weight from throwing you forward onto your toes.

 

-A strength of mine is acknowledging my weaknesses.   

 

-My comfort zones are uncomfortable places for me to be.

 

-A productive training session lasts 24 hours.

 

-Compassionate, confident, and tenacious; which one aren’t you; why?

 

-I need to read a book by Mark Rippetoe.

 

-Slightly lean back on your downswing to prevent a slice.

 

-Is Nick Markakis worth 66 million?

 

-My girlfriend is a powerpoint wizard!

 SAPT “Odd Lift” of the Day: 

-Tie a rope around the tread of a tractor tire.

 

-Grip the rope hard with your right hand and sprint in a circle around the tire for :15.

 

-Switch hands and repeat.

 

-Do this 4 times.

 

-How do your lungs feel?

 

My knee is mad at me today,

 

Romo

ME Legs…

 

I had a nice training session today, working up to 405+4chains for 5 to a low-box raw.  I then worked in 4x8 pull-ups with an added 45lbs, and finished with heavy ghr’s and oblique work. 

 

Toan looked surprisingly good after taking more than 2 ½ weeks-off on “vacation” across the pond.  Nate was solid as well; he continues to look stronger in the hole.  He has had some issues in the past with the knees caving at the bottom of the squat, but with the added abductor work things are beginning to look much better.

 

Sarah had a nice training session in her shirt today.  Check-out her log for details.

 

I should note that W&L baseball player, Jeremy Seipp was doing 38.5” lateral box jumps for sets of three last night.  The box could have been up another 1.5”.  Jumping laterally was never my cup of tea, but Seipper was making it look easy.  Seipper is going to have a good year on the diamond.

 

Have a great Inauguration Day!

 Romo

From:  Eli Young
 

Question:

 

I have been arguing with my mom about what to drink before a hockey game, Gatorade vs. vitamin water. I know Gatorade has the right amount of salts but vitamin water has much more electrolytes. I would prefer vitamin water xxx but my mom thinks different. What are your thoughts?

 

Answer:

 

Eli,

 

My man, I hope everything is well up in the MA! 

 

As often is the case, Mom knows best. The major electrolytes that are lost in sweat are sodium, chloride, and potassium. Slugging back 16 fl. oz. of diluted Gatorade about 1.5-1hr before your game will provide adequate levels of the above mentioned electrolytes and fluid.  While I don’t have either products nutritional information in front of me, I would suppose that Gatorade has a greater amount of calories and carbohydrates which will provide you energy.  Consuming this concoction throughout the competition will be of greater importance as your body craves the rapid absorption of lost electrolytes and fluids due to perspiration.  Not to mention, a huge can of Gatorade mix is much cheaper than a case of XXX. 

 

The selling point of Vitamin Water XXX is the 3 different kinds of antioxidants it contains.  I think you might be confusing electrolytes with antioxidants.  Antioxidants ward of free radicals that attack your cells causing disease.  Unless you are playing a team from New York, you shouldn’t have to worry about getting sick…I hear the Red Sox drink gallons of XXX before suiting-up against the guys in pin stripes…

 

Eating a solid meal steep in nutrients should also be a staple of your pre-game routine.  Remember to eat foods that are easy on your stomach as you don’t want to have “issues” during the game.    

 

My cousin plays hockey like a Hanson brother…

 Romo

1/16/09….

 

Last nights Metallica concert was insanity.  They are an amazing band, and awesome performers.  The energy they brought to the stage for 3 hours was just unbelievable; amazing work capacity. 

 

Highlights of the evening included:

 

-James spitting on the people in the front row.

-Lars spitting on Trujillo.

-Trujillo spitting on Kirk.

-Me gagging watching people spit everywhere.

-Having some really intoxicated woman smack me in the back of the head every time she gave the “devil horns.”

-“Master Puppets,” enough said.

-Holding one of the Lars’s drumsticks that Mike caught after the performance.

-Saying “WHAT!” to anyone who spoke to me after the show.

 

SAPT's Odd Lift of the Day:  Lat’s

-Pull-ups on the Metro.

 

Off to train some Chantilly LAX/Football studs.

 

Thanks Norce!

 

Chris “Roma-now or Roma-later?”

Ryan:  "Sarah, should I do the floor press on the floor or the bench?"

Sarah: "Ryan, are you serious?"

Chris:  "HAHAHAHAHAHAHAHA"

Ryan:  "I suppose the floor."

Sarah:  "Ya."

I love that guy,

Romo

Step 1:  With a partner, step inside the rim of a 500 lbs monster truck tire. 

 

Step 2:  While facing each other, both you and your partner grab the rim of the tire with an overhand grip.

 

Step 3:  Lift the tire up with your partner.

 

Step 4:  Standing with good posture, hold the tire for 5 sets of 1:30mins.

 

Step 5:  Get a crowbar to pry open your hands.

 

Step 6: Tell your teacher you aren’t able to take notes today because you can’t hold your pencil.  

 

Step 7: Repeat

 

Eat your spinach kids…

 Romo

Busy, busy morning; don’t have much time to post.  A brief random stream of consciousness:

 

-Wednesdays are an day-off from training; resting is the hardest part of training. 

 

-Metallica concert in 31 hours…

 

-Charlie is strong; he pinned his opponent :25 into the first period.

 

-My girlfriend makes the best “6 egg sandwich.”

 

-Check-out Sarah’s blog today.  Some “dude” at Mason gets really into his music…

 

-I wish I was as fast twitch as my dog.

 

-Spinning a 400 pound tire while it is flat on the ground is a really good exercise for your grip.

 

-People who tell you that squatting makes you slow should be rounded-up and put in an institution.

 

-Unilateral exercises, specifically BSS’s, make me cry.

 

-Confucius says: Skinny athletes, don’t eat a Double whopper before training; you will puke.  Eat a double whopper before bed and you will grow to great proportions.

 

-Muscle Blaster=brown rice+2chicken breast+2tbsps Trader Joe’s all natural peanut butterX2

 

-It is very cold

 

-I am the next American Idol…

 

Chris

In his final year of eligibility Jim Rice will finally be enshrined in the baseball hall of fame this summer along with first ballot HOF’er Ricky Henderson.  Not sure exactly what swayed the voting members over the past year, but whatever it was, after 15 years they finally got it right.  I’m hoping Jesse Orosco and Mo Vaughn get the nod for next years class (7 votes respectively between the former lefty hurler and lefty slugger this year).  Oh, and Rickey Henderson stole some bases and hit a few lead-off homeruns in his career so I guess the 95% vote is justified.

 

Another chilly day inside the facility, but I got my bare feet on top of a space heater right now to keep warm.  Second degree burns feel gooooood. 

 

I’m looking forward to getting some kids stronger today.  We’ve got a couple volleyball players and Bobby Diesel the water polo player coming in first.  The Bomb Squad will shortly follow; it is going to be eccentric city for these guys today.  If you can’t do push-ups and pull-ups, we will destroy every facet of the movement until you can. 

 

Big Mike and the VBC guys will be hitting clean-up.  Today, Big Mike needs to work on spreading the floor with his feet and exploding through his heels off the box.  It does absolutely no good to load your quads on a squat, unless knee problems and never seeing improvements in your power and strength are kind of your things. 

 

Red’s is on a new program today.  Finally, he has been cleared to do some squatting.  I’ll take him to a quarter squat depth at first, and take it easy on the load until his confidence under the bar improves.  I’ll increase is ROM over the next few weeks.  He’ll also be doing some rack pull (rails set high), and some form of RDL and GM work as a heavy accessory.  Even though his right leg has been out of commission for a while, the hard-work he put into improving his pistol squats, one leg RDL and rack pulls, seated GM’s, and his pull-ups will pay off big time.  I think Hutchy and some other female soccer stars are training tonight, along with the Reed clan.

 

After our groups I’m planning to head over to PFHS to watch Charlie yet again dominate some poor soul on mat. 

 

“Kayla;” a female you really don’t want to wrestle right now…

 

Chris

Happy Monday everyone! 

 

Currently, there is nothing worth noting in my training; I’m in between training cycles right now.  

 

Friday I went and saw Gran Torino  at Tyson with my girlfriend.  Holy cow, it’s like watching a movie in a room at the Kennedy Center.  This theater must have sat close to 500 people, and the movie screen seemed to be about as big as a football field.  I must say, the ambiance along with the movie made it worth the price admission.  Clint Eastwood, who I believe is a 150 yrs old, is one bad dude. 

 

Saturday was a busy one at SAPT.  Had a bunch of volleyball and baseball studs training.  Our 10am group looked great on their box jumps; their landing technique has improved significantly since they’ve begun working with us.  Seipp, free squatted 275 for his last set of 5, no belt.  Woody’s deadlift is looking great, and Bobby Doyle was getting some serious work done with his weighted pull-up eccentrics. 

 

After work I drove over to Westfields to watch one of our athletes wrestle.  Up until last weekend he had won 8 matches in a row; unfortunately, the streak ended on Saturday.  It was great to see him wrestle, and I’m anxious to get him stronger once the season ends.

 

Well coffee is ready, time to put the nose to the grind stone!

 

Born to push you around, better just stay down (4 days)

 The Romanator

Name: Mike Clark
Team_Member: All Team Members
Question:

Hey guys, I have noticed from watching your videos and such that many of your workouts appear focused on dynamic/repetition type efforts as opposed to true max effort work.  I also noticed that you seem to work primarily with younger athletes.  I wanted to know what your thoughts were on max effort type work for your athletes and how or whether, you incorporate this into your workouts and how you take into account the athletes training age or perhaps other factors in determining whether to implement max effort work. 

Answer:

Hi Mike, 

Thanks you for the question.   

What you perceive as a dynamic or repetition effort workout is not truly that.  However, as you noticed and mentioned, the majority of our athletes training age and biological age is fairly young.  Because of this, we encourage them to move fast repeatedly with every movement on their program, thus resulting in improved motor patterns and increased recruitment of type II muscle fiber.  

It should be noted that in the true sense of the definition, dynamic effort workout or plyometric movements have a much different purpose than a repetition effort workout.  Whereas a workout with high volume is used to increase the size of the muscle, moving submaximal weight as fast as you possibly can (dynamic effort) or plyometric exercises are specifically used to improve motor unit recruitment thus improving the production of muscle force and power, not size.   

In terms of max-effort workouts, currently, none of our athletes are advanced in training age enough to properly execute a max effort lift.  They simply cannot recruit a high enough percentage of muscle fiber.  However, all of our athletes lift heavy weights, whether it be in the form of a 300 lbs tire or 250lbs back squat.  This, along with tedious technique work, after all is how you get stronger.  Their “max effort” work can be viewed more as a “heavy repetition effort;” typically performing no less than 5 repitions in a percribed amount of sets.    

Chris