Pierini's April 2008 Training

Tuesday, April 1, 2008
Arrived at the gym at 6:00 a.m.

Flexibility - shoulder dislocates + overhead squats with a light pole x 25.

Quick & simple - #1 = standard grip pullups x 12 - #2 = bar dips x 15.

Elliptical trainer - resistance and incline both at level 10 for 15 minutes steady state, completing 2,733 strides (182 stides per minute average).

That was it - something is better than nothing - have a great day!

Pax Domini sit semper vobiscum

[minime]

Happy April Fool's day Pierini!

[seraphyne1]

maybe short but the combination of pullups and dips stays a winner.

Wednesday, April 2, 2008
Arrived at the gym at 6:25 a.m. today late! I overslept and didn't wake up until 5:15 a.m. Didn't fall asleep last night until about 11:30 p.m.

Elliptical trainer - resistance and incline at level 10 for a 5 minute warmup, completing 1,054 strides.

Flexibility - shoulder dislocates + overhead squats with a light pole x 25.

Static isometric contractions - it has been 20 days since the last time I did these - my PRs are in parenthesis - #1 = handstand hold with feet against the wall: 1:50 (1:59) - #2 = standard grip pullup hang hold: 1:43 (2:08) - #3 = ab plank: skipped today (4:37) - #4 = Superman extension on GHD unit: 0:57 (1:16). Nothing spectacular today.

Running - on the treadmill at 1% incline - #1 = warmup walking at 4.0mph for 5 minutes - #2 = 2 rounds of 800 meters with 2 minutes walking recovery at 2.0mph walking (3:00 - 2:58) - I planned on 4 rounds but my mind crapped out on me as my HR stats indicated that I was physically capable - my average HR was 162bpm (88% of max) and my highest HR was 177bpm (96% of max).

Other stuff - I received an e-mail video from my wife who spent yesterday at the Ann Frank Museum in Amsterdam. It was fun to watch. She looks like she is having a good time and I am happy for her.

Have a great day!

Pax Domini sit semper vobiscum

Hi minime and thanks for stopping by and the well-wishes. I wanted to April Fool (verb) you but I got busy with my work and forgot. Hi serpahyne - thanks for the reminder.

Thursday, April 3, 2008
Treated myself to a rest day.

Friday, April 4, 2008
Arrived at the gym at 6:00 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,125 strides.

Flexibility - with a light pole - #1 = shoulder dislocates + overhead squats x 10 - #2 = snatch technique flexibility drills: 6 different movements for 5 reps each.

Snatch training - #1 = hang power snatch + overhead squat: 45x3 - 65x3 - 85x3 - #2 = squat snatch singles progression: 95-95-105-105-115-115-125-125FAIL-125. The #125 is my best effort in my gym no-drop environment and I was definitely capable of more this morning. My current PR is #133 done in a drop environment - shouldn't make a difference but it does as least psychologically. After my busy work season when I can resume training with a friend in his rubber plate/drop environment, I know I'm ready for a new PR.

Front squats - singles progression: 135-145-155-165-175-185-195-205FAIL. I had good depth on the #205 and was slightly above parallel when I failed. I should of made this one.

That was it. I'm sporting a serious sleep deficit - oh well - have a great day!

Pax Domini sit semper vobiscum

[minime]

nice work pierini, 205 front squat is great! I know you didn't get it but it sounds like you will have it as soon as you get some sleep!

Saturday, April 5, 2008
Complete training rest day. Worked a 12 hour day.

Sunday, April 6, 2008
Complete training rest day. Normally I never work on Sunday but I made an exception and worked 6 hours to get a jump on what will be a very tough work week. Later I walked to and from late-afternoon Sunday Mass for a total of 2 miles.

Monday, April 7, 2008
Arrived at the gym at 5:50 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,054 strides.

Flexibility - with a light pole - #1 = shoulder dislocates + overhead squats x 10 - #2 = about 8 clean & jerk flexibility & technique drills for 5 reps each drill.

Clean & jerk training - #1 = warmup of Romanian deadlift, rack & rest then hang squat clean, rack & rest and finally split jerk: 45x3 - 95x2 - 115x1 - #2 = clean & jerk singles progression: 135-145-155-165-175-185-175-165-155-145-135 - first time going both up and down the ladder - form was much better today except I had a little pressout on the #185 and the #175 coming down the ladder - tougher coming down the ladder.

Running - on the treadmill at 1% incline - #1 = warmup of walking at 4.0mph for 5 minutes - #2 = 1-mile timed trial with last week stats in parenthesis: completed in 6:13 (6:15) - average HR was 169bpm 91% of max (157bpm 85% of max) - highest HR was 182bpm 98% of max (175bpm 95% of max) - I must admit that this spanked me big time - I had to sit down for 5 minutes afterwards - it is probably my best effort until I get more running training under my belt or do this on a non-lifting day.

Have a great day!

Pax Domini sit semper vobiscum

Tuesday, April 8, 2008
Arrived at the gym at 5:50 a.m.

Flexibility & warmup - with a light pole - shoulder dislocates + overhead squats x 50.

Tired middle-age man WOD - 3 rounds of the following superset: standard grip pullups x 10 - bar dips x 10 - v-ups x 10 - back extensions on the GHD unit x 10 - walk on the treadmill at 4.0mph 1% incline for 5 minutes. Each round took about 10 minutes to complete as I allowed sufficient rest to be able to perform all reps full-range with good form and unbroken.

I am tired this morning. I had lead in my @$$ during my entire workout. I didn't eat anything before going to the gym and continue to have a sleep deficit. I have one more week of hard work and then I'll be cruising. I'll take a training rest day either tomorrow or Thursday depending on how I feel when I wake up.

Got an e-mail from my wife who is in Bethlehem today. She will be moving on to Cairo, Egypt later this week and be back home late Monday night. I told her the house is still clean but the refrigerator is pretty empty.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice workout pierini! There aren't too many 'middle aged men' who could complete that workout; I think you are doing well considering your sleep deficit and the fact that you are probably living on ramen noodles by now

Wednesday, April 9, 2008
Arrived at the gym at 5:45 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,018 strides.

Flexibility - with a light pole - shoulder dislocates + overhead squats combo x 25.

Static isometric contractions workout - with PRs in parenthesis and max efforts unless otherwise indicated:

#1 = handstand hold: 1:55 (1:59) - thought I had a PR today - I was wrong.

#2 = standard grip pullup hang hold: 1:53 (2:08) - I'm getting my hold time back up.

#3 = parallel squat wall sit: 1:34 (?? about 2:30) - this is a terrible time - I have not done this one in a long time proving once again that we are only good at what we do.

#4 = ab plank: 3:00 (4:37) - not a max effort this morning but good enough. I would not have made a new PR this morning even if I wanted to.

#5 = superman extension on GHD unit: 1:01 (1:16) - a case of trembling body sudden failure syndrome as I was trying for a PR.

That was it this morning - nothing spectacular but I get credit for showing up. Got another e-mail from my wife. She will be in Jericho today, then visit the Dead Sea, then on to Egypt. By the tone of her e-mail I believe she is looking forward to coming home.

Hi minime and thanks for your comments. I find them uplifting when I read them on a tough work day like lately.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice 3 minute ab plank hold! I know it is not near a max, but I think it is still very impressive. I have been neglecting my plank work of late, maybe I will try for a max again soon.

Your wife probably misses you, going on vacation solo must be tough. Was it due to the fact that you had to work, or was this particular vacation not one that would interest you anyway?

It sounds like a very interesting trip, seems she is visting many beautiful places. There are so many parts of the world I have yet to see!

I couldn't take that trip during this time of the year. We always travel together so this was an exception. It is an amazing trip and the total cost was a phenomenal deal so I encouraged her to go although she felt guilty. It has allowed me to work extra long hours without any screams for me to get my butt home.

I think she needs to go somewhere every tax season, particularly the last 2-3 weeks.

[JDR3]

You always get credit for showing up! Thats better than most people anyways!

Hey how are your heels feelings?

Thursday, April 10, 2008
Arrived at the gym at 5:55 a.m.

Flexibility and warmup - #1 = shoulder dislocates/overhead squat combo with a light pole x 10 - #2 = 4-count cherry pickers x 10 - #3 = walking Sansom stretch lunges x 10.

Cardio medley - #1 = concept 2 rower steady state, 10 minutes completing 2,054 meters - #2 = elliptical trainer with resistance and incline at level 10 steady state, completing 1,729 strides - #3 = running on the treadmill at 1% incline at about 90% of best effort for 1.5 miles completed in 10:24.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Other stuff - worked 15 hours yesterday, the most this year - just got to work and my computer system is down and I am in a panic, I put an SOS call in to my computer consultant and I hope he calls me back ASAP.

JDR, my heels are feeling better but I am not 100% yet so I am still being cautious. Thanks for asking.

Have a great day!

Pax Domini sit semper vobiscum

Friday, April 11, 2008
Arrived at the gym at 5:35 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,008 strides - a little sluggish this morning.

Flexibility & warmup - #1 = shoulder dislocates/overhead squat combo with a light pole x 10 - 4-count cherry pickers x 10 - back extensions on GHD unit x 10 - #2 = snatch preparation drills with a light pole - 7 different drills for 5 reps each.

Snatch training - #1 = warmup of hang power snatch/overhead squat combo: 45x3 - 65x3 - 85x3 - #2 = squat snatch singles progression: 95-95FAIL-95-105-105 (more of a power snatch) - 105-115-115-125FAIL-125 (more of a power snatch) - 125 (got it) - 125 (got it again). I quit while I was ahead.

So what were you doing at 4:00 a.m. this morning? Me? Doing laundry. Too hard to sleep when work is on my mind. I'm done talking about sleep deficits. Working on adrenaline now and I'm sure I will have a big adrenaline hangover come next week.

Have a great day and weekend!

Pax Domini sit semper vobiscum