Pierini's July 2008 Training

Tuesday, July 1, 2008
Still working at a downtown client's location. Walked there and home plus some lunchtime stuff for a total of about 4 miles.

Wednesday, July 2, 2008
No gym as I took the day off from work to help my son with his newly-purchased home.

Thursday, July 3, 2008
No gym again as I took the day off from work again and helped my son, today painting all day. I swore I was done painting several years ago but I made an exception.

Friday, July 4, 2008
Complete rest day but I did play some football catch in the street. I also saw the movie "Bigger Stronger Faster" and I really liked it.

Saturday, July 5, 2008
Arrived at the gym at 11:45 a.m.

Flexibility and warmup - 3 rounds of #1 = shoulder dislocates with a light pole x 10 - #2 = overhead squats with a light pole x 10 - #3 = knee PT medley (used a different machine for each round and averaged 15 reps each round with light weight).

Clean & jerk warmup drills - 2 rounds of 45x5 of #1 = Romanian deadlift - #2 = hang clean low pulls - #3 = hang clean high pulls - #4 = combo of hang power clean/front squat - #5 = split jerk.

Clean & jerk singles - a light day trying my darnest to have perfect form, can't say that I did for all - 135x1 for 10 sets except the last set included speed split jerks x 5.

Elliptical trainer - resistance and incline both at level 10 for 10 minutes completing 2,079 strides.

Static isometric contractions - #1 = handstand hold with feet against the wall x 1:05 - #2 = standard grip pullup hang holds - continuous of 3 rounds of 0:45 hold and 0:45 recovery and then 3 rounds of 0:30 hold and 0:30 recovery.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum

[minime]

sounds like you got some good rest last week pierini, good to hear!

Sunday, July 6, 2008
Complete rest day but I did walk to and from late-afternoon Sunday Mass for a total distance of about 2 miles.

Monday, July 7, 2008
Arrived at Bodytribe Gym at 1:50 p.m.

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

Snatch drills - #1 = 45x5 for each of the following: snatch grip low pulls - snatch grip high pulls - hang power snatch - overhead squats - snatch balance drop squats - #2 = 65x3 for each of the following: hang power snatch - overhead squats - snatch balance drop squats - squat snatch.

Squat snatch singles - 95-105-115FAIL-115-125-135FAIL-135FAIL-135-150FAIL-150FAIL-150FAIL. Then 120 for as many attempts as possible to get 10 - 120FAIL-120-120FAIL-120-120FAIL-120-120-120-120-120-120-120-120FAIL-120FAIL-120 - so it took 13 to get 10. I might repeat 120 next workout or I may go up to 125 for the same "get 10 workout" - we will see. I video recorded the 135 and all 3 attempts at 150 but nothing spectacular in the form department so I'll pass posting on youtube.

It was so hot today that I bought 2 watermelons at Costco. My wife and I ate 1/2 of a watermelon this evening.

Beat the heat!

Pax Domini sit semper vobiscum

[minime]

good work on the snatches pierini!

I love watermelon, it is so refreshing.

Tuesday, July 8, 2008
Arrived at Bodytribe Gym after work at 5:10 p.m.

Flexibility and warmup - 3 rounds of #1 = shoulder dislocates with PVC pipe x 10 - #2 = bar dip assisted ATG squats x 10 - #3 = 4-count cherry pickers x 10.

Static isometric contractions - with PR is parenthesis - #1 = handstand hold: 1:39 (1:59) - #2 = standard grip pullup hang hold: 1:55 (2:08).

Clean low pulls - triples - 135-165-195-215-215-185-185-185.

Push jerk - from the rack - 45x5 - 45x5 - 95x2 - 115x2 - 135x2 - 155x1 - 155x1 (wrists hurt).

Snatch grip low pulls - triples - 135-135-135.

That was it. The heat put a whipping on me today. I felt fatigued and I had a sinus headache. The air quality was poor today. I nursed myself with some ice cream and went to bed early.

Wednesday, July 9, 2008
Arrived at the gym at 7:35 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,005 strides.

Flexibility, warmup & knee PT - 3 rounds of: #1 = shoulder dislocates/overhead squat combo with a light pole x 10 - #2 = knee PT medley using a different machine for each round for high reps using a light weight.

Back squats - #1 = warmup of 45x5 - 95x5 - #2 = triples of 135-155-175-195-195-195.

Front squats - triples of 135-155-175-175-175-155.

Cardio - on the treadmill - #1 = walking 4.0mph 1% incline for 5 minutes - #2 = 1-mile timed trial at 1% incline completed in 6:35 - my average HR was 156bpm (84% of max) and my highest HR was 179bpm (97% of max) - #3 = walking 4.0mph 1% incline for 5 minutes and 2% incline for 5 minutes.

I checked my journal and discovered that my last run was on June 16th completing the 1-mile timed trial in 6:40. HR stats today were slightly better but this was a hard one. I sure would like to get more running in as it does feel good.

It is supposed to be another scorcher today in my part of the world. I'll probably do some watermelon later on this evening. Have a great day and beat the heat!

Pax Domini sit semper vobiscum

[minime]

nice mile time pierini! I think I should test mine on the treadmill sometime soon. I'd love to see how close I can get to the six minute mark!

Question: do you just walk, then immediately begin to run at a certain speed (say jack it right up to 9.5mph) when you are doing your one mile? I usually increase the speed as the run progresses, but I figure what I should do is run say 0.25mile at 7mph and THEN begin my timed trial at say 9mph.

Hi minime,

For that mile I began at 9.0mph and ran at that pace for 1/2 mile, then I did 9.2mph for 1/4 mile and 9.4mph for the last 1/4 mile. I generally start at 9.0mph and bump it up in 0.2mph increments, but this time I knew it had been over 3 weeks since my last test and thought I should hold back which I did. I normally like to get at 10.0mph for the last 1/4 mile.

I generally spend 5 minutes walking to elevate my HR which I like to be around 130bpm before I start spiking it with a harder effort.

Have a great weekend!

Thursday, July 10, 2008
Complete rest day.

Friday, July 11, 2008
Arrived at Bodytribe Gym at 1:15 p.m.

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

Snatch warmup drills - 45x5 and 45x5 of the combo drill of hang snatch grip low pulls - hang snatch grip high pulls - hang power snatch/front squat - snatch balance drop squats.

Squat snatch singles - 95-95-95-105-115FAIL-115FAIL-115-135FAIL-135-150FAIL-150FAIL-150FAIL.

Clean and jerk - #1 = squat clean singles: 150x1 for 5 sets - #2 = clean and jerk singles: 150x1 for 8 sets - #3 = squat clean: 150x1.

Today was definitely an off day. I'm resting this weekend.

Pax Domini sit semper vobiscum

Saturday, July 12, 2008
Complete rest day. Did house cleaning chores as we had evening company. It wore me out. In the evening about 2 miles of leisurely walking on Second Saturday (when thousands of people come to my neighborhood and stroll around the art galleries, boutique stores and restaurants - a people watching evening with lots of eye candy).

Sunday, July 13, 2008
Complete rest day including a 2-hour power nap. I did walk 2 miles in the late afternoon to and from Sunday Mass.

Monday, July 14, 2008
Arrived at Bodytribe Gym at 11:55 a.m.

Flexibility and warmup - various drills with a PVC pipe and other stuff, taking my time. Got a very good warmup - all it takes is time.

Snatch warmup drills - 2 sets of 45x5 of each with rest between sets and drills - #1 = snatch grip hang low pulls - #2 = snatch grip hang high pulls - #3 = hang power snatch - #4 = overhead squats - #5 = snatch balance drop squats - #6 = hang squat snatch.

Squat snatch - singles progression of 95-95-95-105FAIL-105-115-125-125FAIL-125-135FAIL-135-135FAIL-135-135-135FAIL for 10 out of 15 attempts (75%) and 5 out of 9 attempts (55%) of my target weight of 125 or more. I want more accuracy. I'll stick with 125 for my next workout and try to improve the accuracy.

Back squats (ATG) - 135x3 - 155x3 - 175x3 - 195x2 - 205x1.

Front squats (ATG) - 135x3 - 155x3 - 175x2 - 195x1.

Standard grip pullups - a single set of 12 reps. I've only been doing pullups once every 2 weeks and generally for a single set max effort, so my performance is way down. I might be good for 14 reps on a good day if I do a set at the beginning of my workout, off from my previous best of 18 reps and 20 reps for chinups. But that was 10 lbs. lighter ago. Here is today's effort:

http://www.youtube.com/watch?v=jUVLIZevKuE

I wouldn't say I was kipping but I noticed that my legs are not at a dead hang. I think it's time for me to do more pullups.

My journal is current. Have a great day!

Pax Domini sit semper vobiscum

Tuesday, July 15, 2008
Arrived at the gym at 7:30 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,052 strides.

Flexibility, warmup and knee PT - 3 rounds of #1 = shoulder dislocates/overhead squat combo x 10 with a light pole - #2 = knee PT medley using a different machine for each round, light reps and high reps - #3 = back extensions on GHD unit x 10.

Clean & jerk drills - 2 sets of 45x5 of #1 = Romanian deadlifts - #2 = hang clean low pulls - #3 = hang clean high pulls - #4 = hang power clean/front squat combo - #5 = behind-the-neck split jerks and then hang squat clean and split jerk singles of 95-95-95-115-115-115.

Clean & jerk - light day working on speed and technique - 5 sets of 135x3.

Behind-the-neck split jerk - doubles of 135-145-155-165-175-185-195PR. I'll call this a PR in that I've never done a max effort progression. I had spotters for the 195. A little pressout on the 2nd rep due to insufficient drop depth. I think I'm good for more.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice jerk pierini! bw+ overhead, very impressive.

I couldn't watch your pullup video as I am at work and they seem to have blocked most youtubes from playing.

I too have let my pullups slide and it is amazing how fast the numbers fall.

I think 12 is stil pretty good, especially now that you are a porker

[minime]

and I hope you were wearing your sunglasses when you were binging on eye-candy

Wednesday, July 16, 2008
Arrived at the gym at 7:50 a.m.

Flexibility and knee PT medley - 3 rounds of #1 = shoulder dislocates with a light pole x 10 - #2 = knee PT medley (different machine each round with light weight and moderate reps) - #3 = squat jerks with a light pole x 10 (darn is this super tough - a true test of total body flexibility).

Barbell shrugs - extension, shrug and making the plates rattle on the vertical flight - #1 = clean grip barbell shrugs from the hang: 45x10 - 95x10 - 135x10 - #2 = snatch grip barbell shrugs from the hang: 45x10 - 95x10 - 95x10.

That was it. My body is tired from yesterday's workout. Have a great day!

Pax Domini sit semper vobiscum

Thursday, July 17, 2008
Complete rest day.

Friday, July 18, 2008
Arrived at Bodytribe Gym at 12:40 p.m.

Flexibility and warmup - various drills with a PVC pipe for about 15 minutes.

Clean & jerk warmup drills - 2 sets of 45x5 of: #1 = Romanian deadlift - #2 = hang clean low pulls - #3 = hang clean high pulls - #4 = hang power clean/front squat combo - #5 = overhead press - #6 = hang clean & jerk.

Clean & jerk - singles progression - 95-95-135-145-155-165-175-175-175-175-175-175FAIL (got the clean but failed on the jerk).

Squat snatch - 95FAIL-95 - quit as shoulders were tight and wrists didn't feel like doing these.

Back squat - 5 sets of 135x5 with pause at the bottom of each rep.

Saturday, July 19, 2008
Saturday morning dojo workout.

Have a great weekend!

Pax Domini sit semper vobiscum

[Eric_B]

very nice clean and jerks