Pierini's August 2007 Training

Wednesday, August 1, 2007
Arrived at the gym at 6:50 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,007 strides (64 more than yesterday and 210 less than my best effort of 1,217 strides).

Holds medley - 3 rounds of the following medley:

#1 = handstand hold with feet against the wall for 1:00
#2 = standard grip pullup hang hold for 1:15
#3 = parallel squat wall sit hold for 1:30
#4 = ab plank hold for 1:45

I was able to achieve all hold times for all rounds with room to spare so the hold times were about right for this sub-maximal workout. Some people might be bored doing this stuff, at times it feels like I am waiting in a long line to get on the rides at Disneyland, but these holds really make my body feel good and that is why I keep on doing them.

Running - on the treadmill at 1% incline - warmup of 400m at 7.5 mph, then 3 rounds of 200m at 12.0 mph with 200m walking recovery at 4.0 mph.

So a new month and a new journal thread for me. I'm not doing anything fancy this month so my posts will be routine and semi-boring. If you fall asleep reading my journal, I'll wake you up.

I just received an e-mail from Tommy Kono to coordinate me picking him up at the airport tomorrow evening. I've been super-jazzed about this for some time and today is no different. He will be seeing my Dad on Friday for the first time in 52 years. It is a big surprise and my Dad doesn't know. I can hardly wait to see the look on my Dad's face. I'll be taking lots of photos and hope to post several here.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

That was a very sweet thing of you to set up for your dad pierini, don't forget to get a picture of your dad's face so we can all see how happy he was with your 'gift'

Thursday, August 2, 2007
Arrived at the gym at 7:00 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,020 strides (13 more than yesterday and 197 less than my best effort of 1,217 strides).

Barbell whole-body workout - Can't remember the last time I did something like this. All exercises were 3x3 after a warmup of 45x10. All amounts are lbs. lifted for 3 reps.

#1 - overhead press - 115-115-115 (push pressed the 3rd rep on 3rd set)
#2 - upright row - 95 (too heavy but did complete 3 reps) - 85-85-85
#3 - bench press - 185-185-185
#4 - bent over rows - 135-135-135
#5 - front squat - 115-120-125 (good depth which I am concentrating on)
#6 - deadlift - 205-205-205 (it has been a very long time)

Standard grip pullup hang hold - a single hold for 60 seconds. This hold sure makes my body feel great!

Running - on the treadmill at 1% incline - warmup of 400m at 7.5mph, then 3 rounds of 200m at 12.0mph with 200m walking recovery at 4.0mph.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice workout pierini!

[gymgirl]

love your lifting routine today! looks great, wonder if you will be sore tomorrow. great job, and that's a pretty nice dead for not doing it for so long!

[JMike]

My friend is a water polo player and got me turned on to planks. I totally understand what you mean about the waiting, but it's also a struggle. It's *so* easy to give up and so hard to keep going. But afterwards everything feels so compact and well stored. Do you ever do side planks? I've recently started experimenting with using a medicine ball as my base for my hands, and I'd like to start using a swiss ball for my feet.

Mike
p.s. don't supposed you watched the British athletics grand prix today? Britain dropped the baton on the relay (damnit!) but there was an Australian running two miles. He had aimed to do it in sub-eight minutes but was a bit slower only coming in at 8:11. Two 4.05 min mikes. That's nuts.

Friday, August 3, 2007
Complete day of rest and I needed it. I got to bed very late as I picked up Tommy Kono from the airport and we stayed up very late talking. This was also the day that we set up my Dad for a surprise when he was able to see and have a great visit with Mr. Kono. It had been over 52 years since they last saw each other. Mr. Kono brought some great photos he had of the time him, my Dad and a small weightlifting team went to San Quentin Prison to give an exhibition and compete against the prisoners. What a classic photo.

Saturday, August 4, 2007
Another complete day of rest. I attended the 2nd Annual Tommy Kono Iron Dragon Classic Weightlifting Tournament held in his honor at Sacramento High School, his alma mater. It was primarily a weightlifting contest of high school kids, but they did have a women's division, masters division and an open division. There were about 80 lifters in total. There were a couple of American weightlifting notables in the crowd I was able to meet. Bruce Wilhelm was there (he was on the 1976 Olympic weightlifting team and the first person to win the Strongman Contest). Also there were Mario Martinez (Olympic heavyweight weightlifting medalist at the 1984 Los Angeles Olympics with a 513 clean & jerk to his credit) and Butch Curry (a member of the 1980 American weightlifting team at 198 lbs. who was never able to compete because that was the Olympics the United States boycotted who has a 434 clean & jerk to his credit). Bruce Wilhelm has a son who competes and he clean and jerked 369 lbs. which I recorded.

Sunday, August 5, 2007
Another complete day of rest. We had a dinner at my home for Mr. Kono and I invited some of my karate buddies and close family members. I also completed my interview of Mr. Kono for an article I am writing that will appear in the Fall 2007 Discuss Fitness newsletter.

So now it is Monday morning and it is time to get back to the real world. I'm at home posting this and once Mr. Kono wakes up, we'll have a cup of coffee and eat some breakfast, then I will take him to his brother's residence where he will stay for the remainder of his visit. On Tuesday, he is going to visit the former head coach for the Bulgarian weightlifting team who now resides in California, about 80 miles from Sacramento.

I have good photos which I will post up as soon as I get a chance.

I hope to get to the gym later on today.

Have a great day!

Pax Domini sit semper vobiscum

p.s. hi JMike, thanks for stopping by. Sorry I wasn't home when you did.

I have done side planks - they are definitely tougher. Your query is a reminder that I should start doing them again, thanks!

I didn't watch that track meet. An 8:11 2-miler is aweome in my department. That is about my per mile time when I am doing a warm-up. Absolutely amazing!

p.s. #2 - I got some personal coaching from Mr. Kono on the correct way to perform a handstand and perform handstand pushups. And I got some coaching on the correct form for performing squats. He had me doing a set of 5 bodyweight squats using this correct form. They were the hardest 5 reps of bodyweight squats I have ever done. This was at about 1:30 a.m. in the morning so my hips and ankles were very tight.

[gymgirl]

oh pierini, it sounds like you had a great time! That must have been so interesting to learn from Mr. Kono! So how surprised was your dad?! I'm looking forward to your article, stories and photos. Sounds like the meet was pretty fun to watch too!

Monday, August 6, 2007
Arrived at the gym at 1:10 p.m. today because I took an unscheduled day off from work. I was exhausted from an action-packed and whirlwind weekend. I think I had an adrenaline hangover.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 973 strides (47 less than last Thursday and 244 less than my best effort of 1,217 strides).

Power clean & push press - warmup of hang clean & jerks of 45x3 and 95x3. Then singles of power clean & push press of: 135-140-145-150-155-160fail-160fail-160fail. The 155 tied my PR. I thought I was going to get 160 on the 2nd attempt. I'll try again in 2 weeks.

Barbell overhead press - warmup of 75x3 and 85x1. Then singles of 115-120-125-130fail. Then 115x3 - 115x3 - 115x1.

Front squats - warmup of "Tommy Kono bodyweight squats" x 5 (my term, not his) and front squats of 45x5. Then front squats of 115 for 5x5.

Running - on the treadmill at 1% incline - warmup of 400m at 7.5mph, then 4 rounds of 200m at 12.0mph with 200m walking recovery at 4.0mph.

Felt good to get back on the fitness saddle after 3 days of rest. Have a great day!

Pax Domini sit semper vobiscum

p.s. hi gymgirl, my Dad was very surprised. He told me later that was the best birthday gift I ever gave him.

Here are a few photos from this weekend:

The first photo is one of Tommy Kono and my Dad. My Dad told me this surprise visit was the best birthday gift I have ever given him. They had not seen each other in 52 years.

http://img259.imageshack.us/img259/1939/dsc01591yy2.jpg

The next photo is a Resolution from the City of Sacramento. I was able to get the City Council to pass a resolution honoring native Sacramentan Tommy Kono for his accomplishments. The resolution is almost verbatim from the letter I sent to the City making the request.

ImageShack - Hosting :: tkphoto2oh1.jpg]

Next is a photo of City Council member Steve Cohn presenting the Resolution to Mr. Kono during the 2nd Annual Tommy Kono Iron Dragon Classic Weightlifting Competition held at his alma mater high school on August 4th. This was another secret I harbored and kept from him. He was completely surprised. It was fun to watch.

http://img401.imageshack.us/my.php?image=tkphoto3br6.jpg

The final photo is of Olympic weightlifting legend Tommy Kono and me. I had a dinner in his honor at my home on Sunday and we took lots of photos. This is the last photo I took.

http://img401.imageshack.us/img401/5637/dsc01595rl1.jpg

[Rufiedodg]

That is good stuff there Mr.P

I particularly like the pic of you and him

How old is Tommy now and does he still keep in good shape?

Dan

Hi Dan,

Glad you stopped by.

Mr. Kono is 77 years young. I'll discuss his training in more detail in the article I am writing for the Fall 2007 Discuss Fitness newsletter, but he currently trains 3 times a week (Tuesday, Thursday and Saturday) for about 30 minutes a workout. My article will outline his current workout, both specific exercises and rep/set detail.

[gymgirl]

pierini, you are such a kind and thoughtful person. this world needs more people like you. what a wonderful thing to do for your father and mr. kono. i loved the pictures, especially the one of the two of you. your post really brightened my day.

pierini, I have to second gymgirl's opinion. That is a wonderful thing you did for your dad and Mr. Kono, as well as this board. Please be certain to express our deepest gratitude to him for sharing with us.

Now I can't wait for September, lol.

[MostMuscle]

Sounds like a real great event....wish I was there!