Pierini's January 2008 Training

Wednesday, January 9, 2008
Arrived at the gym at 6:15 a.m. for day 7 of my 2008 training (goal is 200 quality training sessions).

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,026 strides.

Flexibility drills - with a light pole - the same as I did yesterday.

Hang squat cleans - working on extension, shrug and fast squat drop form - 45x10 - 95x5 - 115x3 - 135x3. I think I'm slowly making progress with the extension/shrug as my traps are sore from Monday's workout.

Back squat superset - warmup of ATG back squat singles of 135-145-155-165 - then 6 rounds of ATG back squat 160x4 supersetted with standard grip pullups x 6.

Barbell speed overhead press superset - warmup of overhead press 45x10 and 95x3 - then 6 rounds of speed overhead press taken from the rack 115x4 supersetted with snatch-grip high pulls from the floor 115x4, then power clean back to the rack. This was the tougher and more anaerobic of the supersets I did this morning.

That was it. I skipped a planned 5 minute elliptical trainer and stretching session as I had enough with the above.

Pax Domini sit semper vobiscum

p.s. thanks for stopping by Jasahn and thanks for the compliment, but you can jump higher and sprint faster than me so enjoy your youth. You found a regular dojo yet?

[seraph]

piereini, stopping by to say your january workouts look great so far! and i was curious if you strech before or after your workouts? keep it up!!

Thanks for stopping by Geoff.

I spend 5-10 minutes after the elliptical trainer warmup doing flexibility work with a light pole for my shoulders, lower back and hip girdle to prepare for days that I do Oly lift training.

I only stretch afterwards if I run.

[sweetdream]

So..I have failed at my attempts to eat no chocolate for the next 4 months..

as you know I have been searching for these Canadian Smarties since a close friend of the family has passed away. He used to ALWAYS bring them to us when we were little and today my friend and I finally went on a trip and I bought some and ate some AHHHHHHHH OH NO!

I had to! I just had to!!

Hopefully I can still be in the running but I think I may ask for 3 more days where I can cheat- My mom's birthday (cake), my brothers birthday (cake) and my dad's birthday (cake)

would it be so bad?

[pineapple]

Just stopping in

Are you the cake police? So will I need permission from you to eat cake?lol

[sweetdream]

ahahhaha OMG! wow!

ok um yeah..don't want to turn out like that!!

ur so brutally funny! I love it!

[minime]

The cake police, that is funny! Pierini, you make it so hard on us mere mortals. I don't know anybody else who could go four months without a single peice of cake cookie candy etc. or alcoholic drink. I believe I have the willpower necessary, but not the motivation. Perhaps when it gets closer to summer and 'ab baring' season

In regards the L-sit, I have managed to hold it for maybe 10 seconds at best on the rings and even then I cannot claim a perfect L shape. I find it impossible on the parallel bars, perhaps because they are too far apart for me? I can hold the rings right at my sides and stabilize myself like that.

Your workouts are looking great!

Have you ever tried the Burgener (sp?) warmup for oly lifting days?

Thursday, January 10, 2007
Thursday evening dojo workout.

Pax Domini sit semper vobiscum

hi minime - I have not tried the Burgerner warmup and do not know the exercise medley. My warmup has slowly evolved for what wakes up my body as I normally train very early in the morning and my middle-age man bones, limbs and tendons are still in sleepy-land.

[Bill]

Heh Heh,

Hello old friend,

Good to see you're still kicking butt with your workouts, pierini

bnl

Friday, January 11, 2008
Worked until 1:00 p.m. today then I trained at this place www.bodytribe.com as a guest as my Friday training partner had something else to do. The owner of this gym was going to link the DiscussFitness newsletter on his website.

Flexibility - with a PVC pipe - snatch warmup drills for about 10 minutes.

Snatch training - #1 = hang power snatch+overhead squat: 45x5 - 65x5 - #2 = snatch grip drop squats: 65x5 with a little double-knee bend - 65x5 - #3 = hang squat snatch: 65x5 - 65x5 - #4 = squat snatch progression (all singles): 85-85-95-95FAIL-95-95-105-115FAIL-115-125FAIL-125FAIL-125PR-125FAIL-125FAIL - Called it quits - completed 8 out of 14 attempts - 4 of the 6 misses were at 125#. No witnesses and no video for the new PR (a 2 lb. improvement). I stuck it good - my squat catch was slightly below parallel - I want rock bottom ATG - I'll get it next time and hopefully a video.

Clean & jerk training - #1 = hang squat clean: 45x5 - 45x5 then singles of: 95-95-95 (from the floor)-135-135-135 (from the floor) - #2 = clean & jerk progression (all singles and all ATG squat clean & split jerk): 135-145-155-165-175 (little pressout)-175-175 (excessive pressout)-175FAIL (got the clean and failed the jerk).

My body is absolutely tired from this week's training. I'm taking the weekend off. Maybe a neighborhood walk at a middle-age man pace but I guarantee you that is it. Enjoy your weekend!

Pax Domini sit semper vobiscum

Thanks for stopping by Bill. Always room for another Aussie here. Check back when you have time. I'll venture over and take a peek at your stuff at www.rossboxing.com.

[Jasahn]

Hey pierini, so I think I will begin training regularly with Sharifi Sensei in Richmond. The dojo is actually close by, both to school and home. I've been doing early morning workouts now, it actually helps to keep my schedule regular I've found.

Saturday, January 12, 2008
Complete rest.

Sunday, January 13, 2008
Complete rest, but I did walk to and from late-afternoon Sunday Mass for a total of 2 miles.

Monday, January 14, 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 1,026 strides.

Flexibility - with a light pole for about 10 minutes.

Snatch training - #1 = hang power snatch+overhead squat triples: 45-65-85 - #2 = snatch grip drop squat triples: 45-65-85(double) - #3 = hang squat snatch triples: 45-65-85 - #4 = squat snatch singles: 95-95-95-95FAIL-95-95FAIL-95 - lighter load workout - shoulders tight this morning.

Clean & jerk training - #1 = hang squat clean: 45x5 - 45x5 - 95x3 - 115x2 - 135x1 - #2 = clean & jerk singles: 135-135-145-145-155-155 - good pulls, off racks and good split jerks - lighter load workout - working on form.

Back squats - 6 rounds of ATG 160x2 supersetted with standard grip pullup hang hold x 0:30 - not a good uprightness day.

Elliptical trainer - resistance and incline both at level 10 - warmup for 2 minutes, then 6 rounds of 1:00 at an average of 250 strides/minute with a recovery of 0:30 at an average of 150 strides/minute, for a total of 11 minutes completing 2,239 strides (212 strides/minute). My average HR was 155bpm (84% of max) and my highest HR was 172bpm (93% of max). I planned on 8 rounds but realized that I was tired and hungry.

My training journal is current. Have a great day!

Pax Domini sit semper vobiscum

[trainerty]

Wow...looking at your log from the last few weeks. You keep this up and you'll have some massive legs and the back "ta' boot".

Impressive stuff

Tuesday, January 15, 2008
Arrived at the gym at 7:00 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,056 strides.

Flexibility - various stretching drills using a light pole for 10 minutes.

Static isometric contraction holds - all max efforts today with PR times in parenthesis - #1 = handstand hold with feet against the wall: 1:28 (1:43) - #2 = standard grip pullup hang hold: 1:16 terrible today due to lousy and slippery grip (2:08) - #3 = ab plank hold: 3:45 (4:32) - #4 = superman extension on GHD unit: 1:16PR (1:05 previous PR).

Elliptical trainer - resistance and incline both at level 10 for a 5 minute max effort - completed 1,240 strides (PR is 1,264 strides done many months ago, the last time I attempted a max effort).

So I think the running is on further hold as my left heel still hurts after running as it did last week when I tried to run. I believe it is a combination of a heel injury and an achilles tendon that is crying for me to let it heal. I better obey my body so I'm sticking to the elliptical trainer until further notice.

Ty, thanks for stopping by. I'm having fun learning the Oly lifts and the squatting is necessary if I am going to increase my clean & jerk efforts. Until I recently resumed, it had been a long time since I squatted with weights so I'm weak.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice work on those holds pierini! I know it is not your best, but that is a very impressive plank hold time.