Pierini's January 2008 Training

Happy New Year everyone and best wishes for your good faith, fitness, fortune and health in 2008!

Tuesday, January 1, 2008
Complete rest day - I can't believe it!

Wednesday, January 2, 2008
Arrived at the gym at 7:40 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,019 strides.

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

Snatch technique drills - #1 = snatch drop squats: 45x5 - 65x5 - 85x2 - 85x5 - #2 = hang squat snatch: 45x5 - 65x5 - 85x5 - #3 = snatch high pulls: 115x3x3.

Clean & jerk technique drills - #1 = hang squat clean: 45x10 - #2 = hang squat clean x 3 then split jerk x 1: 95-115-135 - #3 = clean & jerk: 135x2 - 145x2 - 155x2.

Back squat superset - 6 rounds of: #1 = ATG back squat 160x3 - #2 = standard grip pullups x 6 - #3 = bar dips x 6.

Cardio - #1 = elliptical trainer resistance and incline both at level 10 for 7:30 completing 1,532 strides, rest 90 seconds then #2 = treadmill at 1% incline for 1 mile in 7:30 (first time I ran since Thanksgiving Day).

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc. then 10 reps of shoulder disclocates with a light pole.

Pax Domini sit semper vobiscum

[minime]

Happy new year pierini, you are off to a good start! How was 160 for you for the squat? Did it feel close to max or way off?

Hi minime and Happy New Year to you.

I'm guessing my max is about 200 lbs. right now but it might be with a little more forward bend that I would like. I'm really trying to do them ATG and upper body uprightness. Today was day #2 of an 18 workout plan I am following focusing on back squats.

Thanks for asking.

[pseudonym]

I'm with Minime Mr P. great start to the new year; I look forward to reading about your progress in '08.

I'd offer a race to a bodyweight snatch but I'm not sure I can get there this year (still on the broomstick at the moment). Feel free to go on ahead without me though .

Keep the petal to the medal.

Thursday, January 3, 2008
Arrived at the gym at 6:25 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,011 strides.

Flexibility - took my time this morning for a good body wakeup - #1 = shoulder dislocates x 10 - #2 = overhead squat x 10 - #3 = Tommy Kono BW squats x 10 - #4 = Samson stretch x 10 - #5 = 4-count cherry pickers x 10 - #6 = shoulder dislocates+overhead squat x 20.

Static isometric contractions - with PR in parenthesis - #1 = handstand hold with feet against the fall x 1:43PR (old PR was 1:37) - #2 = standard grip pullup hang hold x 1:43 (2:08) - #3 = ab plank hold x 3:09 (4:32) - #4 = superman extension on GHD x 0:59 (1:05) - ab plank not to failure but all other holds were including a sudden glute failure on superman extension.

That was it for today - something is better than nothing. Left heel is a bit sore from yesterday's run, the 1st since late-November.

Thanks for stopping by minime and pseudonym and Happy New Years to you. A BW snatch is a pleasant thought but not in my 2008 deck of cards, but a BW clean & jerk is a real possibility. I'm about ready to announce fitness goals and I am thinking of a 150 lb. snatch goal.

Pax Domini sit semper vobiscum

[sweetdream]

Happy New Year! and thanks for stopping by to check up on me.. seriously when I am on that treadmill I think of you on here saying "keep going come on come on come on!!"

yes..it does go straight to my hips!!! I still have a bunch of chocolate from my stocking and some cake from the other day, haven't had any chocolate or cake today but I did have a few gochadaddies or however you spell them hahah they are kind of like fig nutons.

haha ANYWAYS...yes I will definitaly keep it up! I got to 19 pushups today! now THAT'S amazing!

Friday, January 4, 2008
Oly lift training in my buddy's garage starting around 12:30 p.m.

Flexibility - shoulder dislocates + overhead squats + snatch drop squats with a long PVC pipe filled with sand - lots of them for about 10-15 minutes.

Snatch training - #1 = hang power snatch+overhead squat: 44x5-44x5 - #2 = snatch drop squats: 44x5-44x5 - #3 = squat snatch from the floor: 88x3-88x1-88x1-98x2-98x1-98x1 then singles of: 108-108-108-118-118fail-118-118-123-123. A very good day of all ATG squat snatches, completing 17 out of 18 attempts. The 123 tied my PR from last week except both of today's efforts had very good ATG depth. The drill work I did during the week is really helping. I am feeling my 3rd pulls and that feels great!

Clean & jerk training - #1 = hang squat clean x 5 and split jerk x 1 with 88 - #2 = clean and jerk (all very good ATG squat cleans and split jerks focusing on greater depth): 88x2-132x2-142x2-152x1-152x1-162x1-176fail (decent squat clean but failed the split jerk - tired so I quit while I was ahead).

Pax Domini sit semper vobiscum

[minime]

Nice work pierini! Looks like you had a very good oly day. I think you will have a new snatch PR very soon :-)

Saturday, January 5, 2008
Saturday morning dojo workout.

Some agility and reflex training driving home in a serious wind and rain downpour. We are having a major storm and this was day 2. A couple of trees and 4 fence sections down at a rental property. Time to dip into my wallet.

Pax Domini sit semper vobiscum

[pseudonym]

Originally Posted by pierini

... A couple of trees and 4 fence sections down at a rental property. Time to dip into my wallet...

Not time to dip into your insurance company's wallet?

Sunday, January 6, 2008
Complete rest day but I did walk to and from late-afternoon Mass downtown, at a moderate pace, a total of 2 miles.

Monday, January 7, 2008
Arrived at the gym at 6:30 a.m. Trying to reprogram myself to get there by 6:00 a.m. A little progress today.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,060 strides.

Flexibility - with a light pole - Oly lift drills for 5 minutes.

Snatch training - all sets were 3 reps - #1 = hang power snatch+overhead squat: 45-65-85-95 - #2 = snatch grip drop squat: 45-65-85-95 - #3 = hang squat snatch: 45-65-85-95 - #4 = snatch high pulls: 115-120-125-115.

Clean & jerk training - #1 = hang squat clean x 10 then split jerk x 5 with 45 - #2 = hang squat clean x 2 then split jerk x 1: 95-115-135 - #3 = squat clean x 1 then split jerk x 2: 140-150-160-170 (a little pressout on both split jerk reps the 2nd rep was a little dangerous in my no-drop training environment).

Back squat superset - 6 rounds of: ATG back squat 160x2 then behind-the-neck wide-grip pullups x 5.

Elliptical trainer - resistance and incline both at level 10 for 5 minutes, completing 1,042 strides.

Pax Domini sit semper vobiscum

Tuesday, January 8, 2007
Arrived at the gym at 7:30 a.m. I definitely missed my 6:00 a.m. goal this morning. Today was day 6 of 2008 training (my goal is 200 quality training sessions in 2008).

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,041 strides.

Flexibility - with a light pole for #1, #2 and #5 - 10 reps of each - #1 = shoulder dislocates - #2 = overhead squat - #3 = Tommy Kono bodyweight squats - #4 = 4-count cherry pickers - #5 = combo of shoulder dislocates + overhead squat.

Static isometric contractions superset - 3 rounds of #1 = handstand hold with feet against the wall x 1:00 - #2 = standard grip pullup hang hold x 1:00 - #3 = ab plank hold x 2:00.

Running - treadmill at 1% incline - warmup of 4 minutes at 7.5mph, then 8 rounds of 1 minute (9.0mph to 9.7mph increasing each round by 0.1mph) with 30 second walking recovery at 4.0mph, then 4 minutes at 7.5mph for a total of 20 minutes, completing 2.57 miles. My average HR was 162bpm (88% of max) and my highest HR was 176bpm (95% of max). It sure felt good to do an interval workout. I hope my feet don't hurt later on today.

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

Pax Domini sit semper vobiscum

[pseudonym]

I don't think I've ever complimented you on your ab plank holds Mr P. - impressive stuff. I'm totally gassed (muscle-endurance wise) after a minute ... and that ignores th fact that I've been shaking like a leaf since about the 20s mark .

Do you get into L-sits at all? (I want/need a 30s L-sit to meet my goal of CrossFit level 2 this year); any tips for young players?

Thanks for the compliment. My best ab plank hold is 4:32 but I couldn't do that right now. I'm probably good for 3:30 unless there was a big money bet resting on my hold time.

I've played around with L-sits and probably wouldn't do that great in hold time right now unless I trained. The hip flexors come into play with that hold whereas with long ab plank holds it is the entire core region plus (believe it or not) upper back.

My tip is to perform multiple rounds of the L-sit with each round being short of failure, maybe 5 seconds on and 15 seconds rest for starters, then increase the hold time and decrease the rest time, increasing rounds in the equation too.

[Jasahn]

Hey Pierini, just stopped by to see how your workouts are goin. Good to see a guy twice my age can still embarrass me in the gym!