Pierini's February 2008 Training

Friday, February 1, 2008
Complete rest day. Another day downtown attending a continuing education seminar. Walked there, walked during my lunch hour and walked home for a total of 3 miles, maybe a little more. My heel is still bothering me and the walking aggravated it.

Saturday, February 2, 2008
Saturday morning dojo workout.

Today is my first Saturday working which I will do for the remainder of my busy work season. I seem to be at peace with it.

Enjoy your weekend!

edit:

After work I went to my gym, arriving at 4:40 p.m., for the following quick workout:

Flexibility - with a light pole various drills for 5 minutes.

Snatch training drills - #1 = hang power snatch+overhead squat: 45x5 - 65x3 - 85x2 - #2 = snatch grip drop squat & press: 45x5 - 65x3 - 85x2 - #3 = hang squat snatch: 45x5 - 65x3 - 85x2 - #4 = combo of power snatch from the floor and squat snatch from the floor: 95x1 - 95x1 - 95x1 - #4 = squat snatch from the floor singles: 95-95-100-100-105FAIL-10-105-110-110-115-115-115FAIL (thinking too much on this one) - called it quits while I was ahead. Good ATG squat depth on these singles and the highest weight that I have done in my no-drop gym training environment.

Pax Domini sit semper vobiscum

Sunday, February 3, 2008
Complete rest day although I will walk to and from late-afternoon Sunday Mass later on today for a total of 2 miles.

I edited my Saturday post because I went to the gym after work and after my original post.

Pax Domini sit semper vobiscum

[minime]

Pierini, how tough is your Dojo workout in terms of strength training and cardiovascular training? Does it still make you sore the next day? Does your heart rate stay in the aerobic zone throughout?

Monday, February 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 1,031 strides.

Flexibility - with a light pole - various drills - for 10 minutes.

Clean & jerk training - #1 = hang squat clean, rest, then split jerk: 45x5 - 45x5 - 95x2 - 115x1 - #2 = clean & jerk singles (all good ATG squat clean and split jerk unless otherwise indicated): 135-145-155-165-175(acceptable novice pressout) - 180 (borderline pressout) - 185 (excessive pressout) - 175FAIL (poor rack so drop at bottom) - 175 (borderline pressout - tired so called it quits). The 185# is the most I have gotten overhead but I am not calling it a PR due to the excessive pressout. I'll get it next time in a drop training environment.

Back squats - 6 rounds of ATG back squat with pause at bottom 160x2 supersetted with standard grip pullup hang hold x 0:30.

Clean deadlift low pulls - with extension and shrug: 185x3 - 195x2 - 195x2.

Elliptical trainer - resistance and incline both at level 10 for 20 minutes, completing 4,166 strides (208 strides/minute average). I didn't wear my HR monitor but my perceived exertion was that I trained in the 85-91% maximum HR range.

Hi minime - the dojo workouts are like CrossFit WODs - they can be as hard as you want them to be but more likely they can best be described as bursts of anaerobic training HR-wise, more focus on ballistic movements, balance and coordination, plus some banging so the soreness is more likely to be that from bruising of forearms and shins, stretched muscles, plus an occasional shiner on the eye or forehead or bruised ribs.

Have a great day!

Pax Domini sit semper vobiscum

Tuesday, February 5, 2008
Arrived at the gym at 6:10 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 920 strides.

Flexibility - 3 rounds of: #1 = shoulder dislocates x 5 - #2 = overhead squat x 5 - #3 = standard grip pullup hang hold x a slow 5-count - #4 = back hyperextensions on 45 degree slant unit with 5-count hold at full extension x 5 - #5 = ATG bottom 5-count hold hip girdle stretch and standup using dip unit x 5. Flexibility becomes serious business at my age so early in the morning. I used a light pole for #1 and #2.

Back squats ATG - #1 = warmup of: 45x5 - 45x5 - 95x3 and then singles of 115-135-145-155-165-175 - #2 = working superset: 4 rounds of 180x4 plus standard grip pullups x 8 - all pullups strict.

That was it for me this morning. I just didn't feel like doing any cardio, maybe still a little tired from yesterday.

I'll rest tomorrow as it is Ash Wednesday, a day of fasting, and the beginning of Lent so I'll go to Mass early in the morning. I talked to my Friday Olympic lifting partner and I hope that I can train with him on Friday. I'm getting very busy with my work. Training becomes much more challenging for me this time of the year. Something is better than nothing.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice work on that 185 pierini, even if you did press it out! Its about your bodyweight right? thats great!

oh I forgot it was ash wednesday! over here it is easy to forget, not like at home where people are walking around everywhere with dirt on their faces Well I will be in Ireland for Ash Wednesday. I will not fast but I will abstain from meat as is family tradition.

[j2bryson]

hi pierini,
i would say your workouts look great given your busy schedule!

and a q for you...
what exactly is dojo?

[TomG]

I took your advice.

On Monday I tried the one-handed snatch with the bar, 5 reps each of 45, 55, and 65. It was only with my right. That was fun. I started with the bar on my side, and then switched to in front. I suppose that's how you do it.

The next day, yesterday, it felt like a crick in the neck, in the back of the neck just to the left of the spine. Then it occurred to me that it was from the right handed snatches. Today it's a lot better, so that must be it. A crick stays a lot longer.

Wednesday, February 6, 2008
Complete rest day. It was Ash Wednesday so I attended morning Mass rather than going to the gym, and I did a 24-hour fast. It wasn't that tough in hindsight. I just set my mind in the morning and turned off the food-thinking switch and didn't turn it back on the fast was over. Interesting how the mind works.

Thursday, February 7, 2008
Arrived at the gym at 6:10 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,029 strides.

Flexibility - various drills with a light pole for 15 minutes.

Static isometric contractions - with PRs in parenthesis - #1 = handstand hold with feet against the wall: 1:24 (1:43) - #2 = standard grip pullup hang hold: 1:44 (2:08) - #3 = ab plank hold: 3:00 (4:32) - #4 = superman extension on GHD unit: messed up and didn't get a time but it seemed like a little more than 1:00 but not a PR (1:16). #1, #2 and #4 were max efforts. Probably good for 3:45 this morning for #3 but lazy. I sure thought my hold for #1 was longer.

Treadmill - walking at 4.0mph for 15 minutes completing 1 mile - started at 1% incline and increased incline by 1% every minute so that I was at 15% incline for the 15th minute. Very good 15 minutes. I've done this before but not in a long time. This was a heel test to see how my heel feels tomorrow morning.

That was it. I'm eating BBQ pork ribs tonight and looking forward to it.

Have a great day!

Pax Domini sit semper vobiscum

p.s. hi j2b and thanks for stopping by. Sorry I wasn't "home". I am a karate person so when I post a dojo workout it means that it is a karate workout. A dojo is a place where Japanese style martial artists (aikido, judo and karate) train. I'm sure it is a Japanese word.

[j2bryson]

interesting...I'll have to do some research on that one.

mmmm, ribs!

[minime]

i too love bbq pork ribs, they are so good!

Friday, February 8, 2008
Got to work at 6:00 a.m. so I could take a power lunch and train with my Friday Oly lifting partner as it had been some time. I'm full-steam with my busy work season so I don't have the liberties that I do the rest of the year. I arrived at his house at 12:00 noon.

Flexibility drills - with a long PVC pipe filled with sand for about 10 minutes.

Snatch training - #1 = with the 44 lb. Oly bar hang power snatch x 5 then overhead squat x 5 and then snatch grip drop squat/press x 5 - #2 = hang squat snatch with straps 44x5 - #3 = hang squat snatch 44x5 and 44x5 - #3 = squat snatch from the floor: 88x2 - 88x2 then singles of 98FAIL-98-98-108FAIL-108-108FAIL-108-118-118-128FAIL-128FAIL-128-FAIL-128-FAIL-and finally 128 then called it quits.

Clean & jerk training - #1 = singles of: 132FAIL-132FAIL-132-132-176FAIL-176-176FAIL - light went off to quit and get back to work. Unbelievable two initial failures with a light weight but my wrists were killing me for some strange reason. I think it is time in my life to learn how to spell arthritis.

Getting up at 4:30 a.m. takes it toll on me by Friday and having work of my mind doesn't help either - or at least that is my lifting insurance for today. Or maybe it was that gluttonious amount of BBQ pork ribs I ate last night.

Thanks all for stopping by. Enjoy your weekend. I'm working on Saturday. The weather suddenly become spectacular in my part of the world today but I believe it won't last long.

Pax Domini sit semper vobiscum

Saturday, February 9, 2008
Last minute planned rest day deciding to get a full-day in at the office rather than my normal Saturday morning dojo workout. Very productive as I clocked 10 hours of client billable time.

My shoulders and traps are sore from Friday's workout so a rest was smart.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum

[seraphyne1]

An extra day of rest can be very good and productive. It also can feel good Sometimes we seem to forget that rest is important. Enjoy your weekend and see you working hard next week again.

[j2bryson]

you're so right
cheers to that!