Pierini's June 2008 Training

[minime]

wow that is expensive water. Do they check your person for food/beverages on the way in?

Yes they do minime, and there are no drinking fountains inside the arena, all part of a scheme to make you buy the overpriced beverages. I think beer is $7. Had I not banged down those two dogs, I might have been able to go without fluids for the night.

I think I got off cheap though as there was alot of beer drinking going on.

Friday, June 20, 2008
Trained at Bodytribe Gym arriving at 4:10 p.m.

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

Snatch training - #1 = warmup of 45x5 each: snatch low pulls - snatch high pulls - hang power snatch - overhead squat - snatch balance drop squats then squat snatch 45x2 - #2 = squat snatch singles: 95-95-105-105FAIL-105-115-125-135FAIL 5 times-115FAIL-115-115-115FAIL 3 times - said that was enough and quit.

Split jerks - from the rack with a light weight working on explosiveness and drop split depth - 115x2 for 5 sets.

That was it! Lesson learned today is that I can't rush the Oly lifts particularly when I am doing singles progression. Today I didn't have long to train so I rushed things. Last crappy workout I did I also rushed things. Next time will be different.

Have a great weekend!

Pax Domini sit semper vobiscum

[Jasahn]

Hi Pierini- How often are you working out over at bodytribe now? Do you stick around for their Second Saturday activities?

Jasahn, trying to get there twice a week to get my money's worth.

I've gone there on Second Saturday which, by the way, has grown by leaps and bounds - actually unbelievable. Plan on being in town for Second Saturday before the summer is over. It is really crazy this year.

Saturday, June 21, 2008
Complete rest.

Sunday, June 22, 2008
Complete rest.

Monday, June 23, 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 1,080 strides.

Flexibility/warmup - 4 rounds of: #1 = shoulder dislocates with light pole x 5 - #2 = overhead squat with light pole x 5 - #3 = knee PT exercises medley on machines with light weight x 15 (different machine each round) - #4 = back extensions on GHD unit x 5 - #5 = standard grip pullup hand hold x 0:15.

Clean & jerk training - #1 = warmup 45x5 for each: hang clean low pulls - hang clean high pulls - hang power clean/front squat combo - split jerks - #2 = clean & jerk singles progression: 95-115-135-145-155-165-165-165-165-165-155-145-135-115-95 = 15/15 and 7/15 of my target training weight of 155 or higher. Next week I'll try singles progression to 170 or 175 then drop down for remaining singles at 160.

Front squats - planned but skipped as my knees and wrists gave me skipping orders.

Cardio - plan was for a 1-mile timed trial but listened to my knees and did a 10 minute walk at 4.0mph, started out at 2% incline and increased the incline by 2% every 2 minutes getting as high as 10% incline for the last 2 minutes.

Have a great day!

Pax Domini sit semper vobiscum

Tuesday, June 24, 2008
Active rest day and a no car day. Walked to and from a client's downtown location plus errands during lunch for a total of about 5 miles. Left knee is bothering me again.

Wednesday, June 25, 2008
Basically a no car day and about 4 miles of walking. I did drive my car but less than 1 mile. Arrived at Bodytribe Gym at 5:05 p.m. for a workout.

Flexibility and warmup - shoulder dislocates and overhead squats with a PVC pipe - about 40 reps.

Snatch training warmup - #1 = hang snatch low pulls 45x10 - #2 = hang snatch high pulls 45x10 - #3 = combo hang power snatch/overhead squat/snatch balance drop squats 45x5 - #4 = hang power snatch/overhead squat 65x2 - #5 = combo hang power snatch/overhead squat/hang squat snatch/squat snatch 85x1.

Squat snatch singles progression - 95-95-105-105-115-125FAIL-125FAIL-125-135FAIL 4 times-and finally 115 for 10 singles in 13 attempts. I should have had at least 2 of those 4 attempts at 135 - the 10 in 13 attempts was better than my last time at that weight when it took 15 attempts to get 10. Next time I'm bumping this weight up to 120.

Standard grip pullups - a single set of 12 reps. I haven't done these in over 2 weeks as I have a right forearm issue that hurts when I do these.

My left knee is still sort of bothering me.

Pax Domini sit semper vobiscum

[Jasahn]

Have you watched those Hossein Rezazadeh videos on youtube? He's an Iranian weight lifter, has a couple of clean and jerk records. Anyhow, there is a video of him on youtube front squatting 600+ lbs.

[minime]

hey pierini, sorry to hear your knee is still bothering you! Does running aggravate it the most?

Thursday, June 26, 2008
Rest day and another no car day. Still working at a downtown client's location so more functional walking. With an evening walk with my wife taken into account, I clocked a little over 6 miles today.

Friday, June 27, 2008
Arrived at the gym at 8:45 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,119 strides.

Flexibility and warmup - 3 rounds of: #1 = shoulder dislocates/overhead squat combo with a light pole x 10 - #2 = knee PT medley using the machines (round #1 = 1-leg extensions - round #2 = 1-leg curls - round #3 = abductors and then adductors on the machine - 15 reps each leg with light weight).

Squat work - #1 = back squats: 45x5 - 95x5 - 135x3 - 155x3 - 175x3 - 195x2 - 195x2 - 195x2 - #2 = front squats: 135x3 - 155x3 - 175x3 - #3 = overhead squats: 45x3 - 65x3 - 85x3.

Static isometric contractions - 3 rounds of the following superset: #1 = handstand hold (feet against the wall) x 1:00 and #2 = standard grip pullup hang hold x 1:00 with 2:00 rest between rounds.

Jasahn, yes I have seen his videos. He is a real powerhouse but it remains to be seen if he will win his 3rd Olympic gold medal in Beijing. Minime, squat cleans and running does seem to aggravate my knee the most, particularly if done too close to each other.

Have a great weekend!

Pax Domini sit semper vobiscum

[gcs118]

I just read over this whole June journal and it looks great p esp. those low 6 mile times early on!

[Caracal]

Awesome work Pierini! Very impressed with your journal... although you put mine to shame lol - i really need to start resistance work soon

Keep it up

Saturday, June 28, 2008
Saturday morning dojo workout.

Sunday, June 29, 2008
Complete rest day but in the late afternoon I walked to and from Sunday Mass for a total of 2 miles.

Monday, June 30, 2008
Arrived at Bodytribe Gym at 11:45 a.m.

Flexibility and warmup - with a PVC pipe - 3 rounds of 10 reps each of #1 = shoulder dislocates - #2 = overhead squats - #3 = 4-count cherry pickers.

Clean & jerk warmup drills - #1 = 2 rounds of 45x5 of each: Romanian deadlift - hang clean low pulls - hang clean high pulls - hang power clean/front squat combo - split jerk - #2 = hang squat clean & split jerk: 45x3 - 95x1 - 95x1 - 115x1 - 115x1.

Clean & jerk singles progression - 135-145-155-165-175 (excessive pressout)-175-185FAIL-165-165-165-165-165 and finally 135x3 - 135x3 - 135x3.

Here are some video clips of today's training:

175 lb. clean & jerk - http://www.youtube.com/watch?v=WWHlCww8YoI - I am done after 30 seconds but I forget to shut off the camera.

165 lb. clean & jerk: http://www.youtube.com/watch?v=D_VGpP-7MUk - This was my 5th single.

135 lb. x 3 clean & jerk: http://www.youtube.com/watch?v=0te5iWwV0UI - This was my first set.

I haven't done any videos lately and these tell me I still have lots of technical corrections to make, but I do see some small progress so that feels good. Note that I am modeling my Tommy Kono knee bands. My left knee (which has been bothering me again) felt pretty good during this training session.

My journals are current and I'm starting a new journal for July. Thanks all for stopping by.

Pax Domini sit semper vobiscum