Pierini's January 2008 Training

Wednesday, January 16, 2008
Arrived at the gym at 6:05 a.m.

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

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

Snatch drills - #1 = compound of hang power snatch+overhead squat, then snatch grip drop squat, and finallly hang squat snatch: 45x2 - 45x2 - 65x1 - 65x1 - #2 = hang squat snatch: 85x3 - then singles of 95-95FAIL-95-95-95-95.

Clean drills - #1 = hang squat clean: 45x5 - 45x5 - 95x2 - 95x2 - 135x1 - 135x1 - 135x1 - #2 = squat clean from the floor singles: 135-135-135-135-135 (working on driving hips forward to the bar).

Back squats - #1 = warmup ATG singles of: 135-135-135-145-155-165 - #2 = 6 round superset of ATG 160x5 + standard grip pullups x 5. Uprightness was better than Monday.

Snatch high pulls - #1 = hang snatch high pulls: 45x5 - #2 = snatch high pulls from the floor singles: 115-115-115-125-125-135-135-135-135-135.

Have a great day!

Pax Domini sit semper vobiscum

[gymgirl]

lots of great lifting i see here pierini! way to go!

thanks for all the tips of things to do and see in santa cruz. i fell in love with the place.

[minime]

nice work pierini, good job on 160x5 squats!

Thursday, January 17, 2008
Complete rest.

Friday, January 18, 2008
Complete rest.

Saturday, January 19, 2008
Complete rest.

Sunday, January 20, 2008
Complete rest, but I will walk to late-afternoon Sunday Mass for a total of 2 miles.

I can't recall the last time I took 4 days off but my body really needed the rest. My traps have been unusually sore which is an indication that I am finally learning how to properly engage them when performing cleans.

My plan is to be at the gym tomorrow morning around 6:00 a.m.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum

Monday, January 21, 2008
Arrived at the gym at 6:15 a.m. Back on the fitness saddle after 4 consecutive rest days.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,051 strides.

Flexibility - with a light pole for 10 minutes.

Snatch training - #1 = hang power snatch+overhead squat: 45x3 - 65x3 - 85x2 - 95x1 - #2 = snatch grip drop squats: 45x5 - 65x5 - 85x5 - #3= hang squat snatch: 45x5 - 65x5 - 85x3 - 95x2 - 105FAIL - 105x1 - 105x1 - 105x1 (only the 1st 105x1 was good ATG depth - first time trying HSS 105# at my gym in the no-drop environment.

Clean & jerk training - #1 = hang squat clean: 45x10 - 95x2 - 115x2 - 135x1 - 145x1 - 155x1 - #2 = clean x 1 then jerk x 2: 140-150-160 - #3 = clean & jerk singles: 170-175 (a little pressout on the 175#).

Back squats - light day - 6 rounds of ATG 160x2 supersetted with standard grip pullup hang hold x 0:30.

Elliptical trainer - resistance and incline both at level 10 for 15 minutes, completing 2,920 strides (194 strides/minute average) - at the high end of a steady-state pace - I didn't wear my HR monitor.

Have a great day!

Pax Domini sit semper vobiscum

[seraph]

hey pierini, just read that that is the first time you have taken 4 dys off in a row. do you ever take a week off from training?? i don't recall seeing you ever doing it, i take a week off every 2 months or so. either way, good work today!!

I generally do not take a week off from training although I may ease off from time to time. Last April I went to Italy for about 3 weeks and only did some simple pushups and daily walking.

When you get older like me, it seems to be better to try and do something every day as it keeps things oiled and loose.

But now that I am doing the Olympic lifts, I find my body telling me that I need more rest.

I'll figure it out.

[sweetdream]

just stopping by! today I switched up my interval running- check it out and let me know if it is ok or if I should tweak it more. thanks!

and..sometimes we need time off but it's harder for people like us who feel the WANT to work out everyday! i find it hard to take my one day off a week. I sit around and sleep all day thinking to myself "why am I not working out???"

[gymgirl]

Originally Posted by pierini

I generally do not take a week off from training although I may ease off from time to time. Last April I went to Italy for about 3 weeks and only did some simple pushups and daily walking.
.

seraph, he also forgot to mention all the gelato he ate while in italy...

[minime]

mmm... gelato

Tuesday, January 22, 2008
Complete rest day.

Wednesday, January 23, 2008
Arrived at the gym at 6:00 a.m. - first time this year and, hopefully, first of many to come the next couple of months.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,078 strides.

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

Snatch training drills - #1 = hang power snatch+overhead squat: 45x5 - 65x2 - 85x2 - 95x1 - 105x1 - #2 = snatch grip drop squat: 45x5 - 65x5 - 85x3 - 95x1 - #3 = hang squat snatch: 45x5 - 65x2 - 85x2 - 95x1 - 95x1 - 95x1 - 105x1 - 105FAIL - 105FAIL - 105x1 (better ATG on 105# today than Monday but still room for more depth) - today I made some technique adjustments and it threw everything off for me.

Back squats - #1 = warmup of 45x10 - #2 = warmup singles supersetted with 5-count standard grip pullup hang + bar dip bottom stretch: 95-135-145-155-165 - #3 = working superset: 6 rounds of ATG 160x6 plus standard grip pullups x 6 plus bar dips x 6 - all pullups and dips strict but 6th round of pullups was broken 3+3 - a little forward on the later rounds of squats but good ATG.

Have a great day!

Pax Domini sit semper vobiscum

p.s. - a lot of rain in my part of the world - I got a free car wash!

Thursday, January 24, 2008
Arrived at the gym at 7:15 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,010 strides.

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

Dynamic visualized resistance (DVR) exercises - performed the 7 Tiger Moves, 10 reps each at moderate tension.

Elliptical trainer - resistance and incline both at level 10 for 15 minutes, completing 2,910 strides (194 strides/minute average) on the high end of my perceived moderate intensity HR zone. I didn't wear my HR monitor today.

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

Have a great day!

Pax Domini sit semper vobiscum

[minime]

That looks like a nice workout to give your body a break from the rigors of O-lifting

[Jasahn]

Pierini, what are Dynamic visualized resistance (DVR) exercises?

Hi Jasahn,

Go to the Summer 2007 DiscussFitness e-newsletter and read the article I wrote on bodyweight-only training. I explain DVRs and give a demonstration of the Tiger Move #1.

Next time we get together I'll show you the other tiger moves and also how to perform them correctly. Think of all the movements going initially forward in the kata hangetsu and that's the best example of DVRs for right now.

They are tough if you perform them correctly with maximum visualized resistance tension.

Glad to see you are regularly hitting the dojo.