Pench Bress 4-29-09…

 

Pench Bress:

3x5 1@320, 1@330, 1@340

 

Pullup/chinup/neutral: 2x8x2 ea grip + 55lbs

 

Banded Tri Exts: 3x15

Rebound Medball Throws (12 lbs): 3x20ea side

Lateral Shoulder Raise: 3x15

Band Pullaparts: 2xA LOT

 

I felt really tired today; partly from the allergies, but mostly from training heavy back to back days.  My body has really adapted to having at least one day of rest in between training sessions.

 

I’m excited to watch my training partners destroy some pr’s this Saturday!  They’re competing in the Virginia State Powerlifting Championships.  I’ll be their handler which means I’ll get an incredible grip workout in and probably lose my voice.  All for the sake of moving more iron than you once thought humanly possible!!!

 

The 54 white lights will be blinding…

 

Romoreammoniacapsplease       

Squattin’ and sneezin’ 4-28-09…

 

So, Monday’s squat session got pushed back to today due to flu like symptoms attributed to my body’s hatred of pollen.  I heard on the news that the pollen count was 1800; this is ridiculous considering 750 is deemed high!  Through the teary eyes, wheezing, and sneezing, here is what I did:

 

Squats:

4x5 1@405, 2@430, 1@440

 

Oly Squats: 3x15@225

DB Side-bends

Facepulls

 

Stairs for 20

 

Death

 Romo

Deads and Cinderfella…

 

Deads 4x6: 1@415, 2@440, 1@470

 

C-Bar GM’s: 3x10@225

-Man, I hate this exercise

DB Rows: 3x12@120

 

Alt. Leg Raises: 3 sets

-Pike position, to the sides and straight up.

Band Pullaparts (purple): 3x30

 

Stairs, 20 hellish minutes.

 

Gym looks like an F5 blew through it last night.  Towels and kettlebells are everywhere from the farmers walk challenge.  I feel like Frogger trying to get to either end of the facility.  Athletes have been very generous with the chalk application; I think I need to have a talk with some.  Our male athletes are still spinning in circles will doing their business in the bathroom; I don’t think I’ll breach this subject quite yet.  But, I can’t complain, everybody is getting stronger and that’s really all that matters.

 

Make it your own…

 

Romovingup 

Benchzilla 4/deuce-deuce/09’er…

 

I wish I benched like Godzilla.  Can you imagine the numbers that freak would put up? His leverages would be perfect for the bench with his short stubby arms and distended belly.  Fit him into a double ply bench shirt, and I reckon he’d be benching a small Japanese village.  I suppose he wouldn’t bode so well in the squat due to his extremely large femurs and high-set hips.  His short arms definitely wouldn’t help him in the deadlift.  He’d have to learn to pull sumo, but  I don’t know if he’d have the patience; such an attitude on that guy.  So, he’d pretty much be a “bench specialist.” 

 

Bench (still raw with a pause):

4x6@320

 

Pullup/chinup/neutral: 2x12@each grip

Ab-roller (don’t laugh): 3x15

Banded Resisted Dips (green band): 3x12

Rev Fly: Flapped away but never left the ground…bummer

 

King-Kong ain’t got nothin’ on me…

 Romonster (sorta…not really)

Squatapotamus 4-20-09…

 

Squats 4x6: 2@395, 1@400, 1@405 (because I was challenged)

 

Oly Squats: 3x8@315

Banded Side-bends (green): 3x20

TKE’s (green): 3x20

Facepulls (green): 3x20

 

Stairs 10 minutes

 

Felt decent with my squats today.  The more I squat, the more I learn.  Today, I was reminded of how important it is to squeeze the scapula as hard as you can every single rep.  Doing this kept the bar placement low which allowed me to use my gigantic butt as well as kept my torso more erect and rigid in the hole. 

 

The most important and pertinent information I’ve attained regarding technique and training has been learned “under the bar.”  Sure, you can burry your nose in a book and then go out and talk a big game, but reading and then executing what you read are two totally different things. 

 

SAPT Quote of the Week:

 

“That workout was so hard, even my teeth are hurt.”

-Beth, SAPT Golden Oldie

 

Squat until your zoobees hurt…

 

Romo

A visitor…

 

It was great to see Todd Hamer today.  Todd is the head strength coach at Robert Morris University up in PA.  I worked closely with him at Mason when he was an assistant.  He really helped me come back from injuries stronger than ever, plus, he’s a good dude!

 

I did a crazy complex today involving tires, sledge hamers, sandbags, and box jumps.  Basically, I moved around the facility like a madman doing crazy things with the above mentioned training tools.  I had a lot of fun; I feel good; so I accomplished what I wanted

 

Saturdays are busy…

 

Romo

Still deloading 4-16-09…

 

Starting to get a bit antsy.  It’s tough watching my training partners smash some heavy weights while I’m doing a hodgepodge routine of recovery and restoration type movements.

 

I had a good conversation with one of our SAPT parents last night.  It turns out that he’s a neurologist.  He’s going to bring me in some books to read.  I’m interested to learn more about how the CNS interfaces with the musculoskeletal system!

Whatever floats your boat, right?

 

Romo    

Deloading 4-14-09…

 

I’m deloading this week.  Yesterday, I helped my training partners with gear and form issues as they prepare for their meet in a little under three weeks.  Both guys are looking solid, and I expect pr’s from both of them. 

 

Pretty boring post, I know, but I got a bunch of work to catch-up on. 

 

Persistence beats resistance…

 

Romo

Kayla, ya our All-Amerian wrestler, sent me this youtube link http://www.youtube.com/watch?v=OSJSKYCThgQ&feature=related.  She asked how I would react if this happened to me...

Potential Reactions:

#1: Kayla, lets just say I get pretty hungry in between sets...
#2: I would scream in horror, not because of the rat, but because I was actually doing machine preacher curls.
#3: I would capture the rat; make him my pet; name him Splinter; buy four turtles (they would love pizza); splinter would teach them martial arts; each turtle would be profficient in using a martial arts weapon; the turtles, under splinters guidance, would then go and destroy bad guys; they'd be a perfect team if Rapheal wasn't so rebellious and selfish (but really he's just pissed because he got stuck using the sai); I'd call my creation "The Teenage Mutant Ninja Turtles...;"this has been the longest run-on sentence ever.

Kowabunga Dude!

Romo

Pullup/Pushup Question and Dead’s training 4-10-09… 
Name: O's First in AL East
Team_Member: Chris Romanow 

Question: You always hear people talk about mixing up the exercises and what not.  I do about 30 pullups and 100 pullups a day as it currently stands.  I'm working on getting those numbers up, but do I need to take days off in my routine to rest those muscle groups or can I keep pounding away to prepare for next years LALAT? 


Answer:

O’s blah blah blah: 

I’ve got one word for you pal, “Youuuuuuuk!”   

First, thanks for the question, and I’m excited to hear that you’re already preparing for the LALAT!   

In regards to rest, your body absolutely needs time to repair and rebuild.  I’m not sure how you structure your training so I can’t really provide you a definitive answer regarding recovery days; I need more insight my good man! 

I’m assuming you meant 30 pullups and 100 pushups.  I’m also assuming you cannot complete these totals in one set.  That being said, I still need more information.  Specifically, how many sets does it take you to complete; how much rest time in between sets do you give yourself?  Must importantly, what are your GOALS for the LALAT? Get back to me with this info and we’ll go from there! 

Dead’s: 1x2@465, 1x1@495, 1x1@525, 1x1@535 

GHR’s+35lbs DB on back of neck: 3x8
Loaded TKE’s (blue band): 3x20 ea leg
Light DB Rows: 3x10
-Purpose was to force blood into the guns because they are still so sore from my one set of preacher curls on Wednesday, haha.
Face Pulls: 3x20
DB Side-bends: 3x20 ea side 

Didn’t feel as fast of the floor with the Dead’s today; my back was still a bit fatigued from Wednesday’s pull-ups.  Talked with Handy about how I felt, and he seems to think I’m waving my percentages well.  He reminded me that I shouldn’t feel fresh going into a deload week.   

Have a great weekend everybody.  I’ll be spending mine with mi lady of almost 6 years (Saturday).  We have a fun evening in DC planned for the occasion! 

We are nothing without goals… 

Romovingforward

Bench 4-8-09…

 

Bench: 1x3@355, 1x2@355, 2x1@375; all sets pausing on the chest.

-The bar moved well today.

 

Pullups+90lbs: 1x5, 1x4

Chinups+90lbs:1x5, 1x4

Neutral+90lbs 1x5, 1x3

Then one set of 8, bodyweight only, each grip.

 

Band Resisted Dips (green band): 3x10

Forward Medball Throws (12 lbs medball): 3x8 ea side

 

10 minutes on the stairs to shake-up the ticker.

 

Maximal muscular force is achieved when:

-a maximal number of both slow twitch and fast twitch motor units are recruited

-rate coding is optimal to produce a fused tetanus in each motor fiber

-the MUs work synchronously over the short period of maximal voluntary effort

(Zatsiorsky & Kraemer, 1995)

 

In short, lift the bar like your life depends on it…

 Romo

Squats 4-6-09…

 

Box Squats: 455x3, 475x2, 500x1

 

Speed Pulls because all the racks were taken-up: 6 or 8x2@225

 

GHR’s: 3x15

Banded Swinging Abs: 3x15 ea side

 

I’m feeling good about my progress thus far. 500 felt much better than 490 did 5 weeks ago which means I’m getting…..stronger?!?!  I can’t say my body isn’t craving the deload next week. 

 

Great week for sports fans; National Championship and opening day for baseball (Youuuuuk!) today/tonight, capped off by the Masters this weekend.    

 

It’s gonna be a wicked crazy day here at the facility, just the way we like’um!

 Romo

Dead’s and SAPT’s first high-school All-American 4-3-09…

 

Dead’s: 3x4, 2@475, 1@500 (good lift for me)

 

RDL’s: 3x8@300, 1x4 ½ (grip failed, I was pooped)

 

Medball Side Throws 12lbs: 3x15

Banded Shrugs (blue band): 3x20

 

I deviated a bit from my plan today.  I was aiming to get in a bit more volume over 87%, but I was tired and decided to save something for next week.  That being said, 500 was on my mind all the way to gym.  I smoked it, so I’m pleased. 

 

On to more important things because who really gives a hoot about me.  Congratulations to Kayla B. for placing 5^th in the country, and earning All-American honors in the female 123 division!  Check out the link, http://www.themat.com/section.php?section_id=4&page=display_results&EventID=19966.  We are very proud of her accomplishment!    

 

She knows the work has just begun…

 

Romo

Bench and car troubles 4/1/09…

 

Bench: 4x4, 2@335, 2@345

pull-ups/chinups/neutral: 90 reps split-up evenly amongst the different hand placements

 

Prone T’s and Y’s: 3x10ea movement

Side Band Pushdowns: 3x20

Grip Work: Bench Shirt help.

 

So, as I went to put my car into park this morning, I ended ripping the shifter off of the steering column.  Oh ya, pulled the metal fasteners and screws clean-off/out.  The mechanic I took it to asked me if I had jump-kicked my shifter to put it into park.  I told him that I was going to jump-kick his melon if he kept making jokes.  No, that exchange never really happened, but it sure did sum up how I felt when he slid me the $400 estimate!

 

This is why I perform maximal effort lifts…and so should YOU!

 Romotorvehiclessuck