Pierini's June 2008 Training

Sunday, June 1, 2008
Rest day. But I did walk to and from late-afternoon Mass at a moderate pace for a total distance of 2 miles.

Monday, June 2, 2008
Trained at Bodytribe Gym arriving at 10:00 a.m.

Flexibility & warmup - with a PVC pole and various other stuff for about 10 minutes.

Clean & jerk training - #1 = warmup: combo of hang clean low pull x reps, then hang clean high pull x reps, then hang squat clean x reps and finally split jerk x reps: 45x5 - 45x5 - 45x5 - #2 = clean & jerk singles light day - all squat clean from the floor and split jerk working on form and speed: 115-125 and then 18 singles of 135 for a total of 20 singles - first time squat cleans done since 5/5/2008 - wearing the Tommy Kono knee bands and liking them, they really help.

Snatch training - #1 = warmup: hang squat snatch: 45x5 - 65x3 - 85x2 - #2 = squat snatch singles progression: 95FAIL-95-105-115FAIL-115-115-115FAIL-115FAIL-115FAIL-115FAIL-115 (got it but some pretty crappy form) - definitely an off snatch day.

Standard grip pullups - a single set of 12 reps.

Later at home - 15 minutes on the Tony Little Gazelle at a moderate pace.

Tuesday, June 3, 2008
Arrived at the gym at 6:40 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,057 strides.

Flexibility & warmup - #1 = shoulder dislocates with a light pole x 10 - #2 = bar dip assisted ATG squats x 10 - #3 = back extensions on 45 degree slant unit x 10 - #4 = one leg extensions on machine with 30 lb. x 10 each leg - #5 = one leg curls on machine with 20 lb. x 10 each leg - #6 = shoulder dislocates/overhead squat combo with a light pole x 10.

Static isometric contractions superset - 6 rounds of #1 = handstand hold with feet against the wall x about 0:30, rest 0:15 and #2 = standard grip pullup hang hold x 0:30 rest 0:15 - completed 6 rounds in 9:25. Rest and standard grip pullup hang holds were clock work so the extra 0:25 was due to the handstand holds averaging a little more than 0:30.

Cardio - on the treadmill at 1% incline - #1 = walking at 4.0mph for 5 minutes - #2 = 1-mile timed trial completed in 6:28 - average HR was 167bpm (90% of max) and highest HR was 179bpm (97% of max) - this was hard as the last time I did a 1-mile timed trial was 5/6/2008 completed in 6:35 with similar HR performance - my bad left knee has kept me from running - #3 = walking at 4.0mph for 5 minutes.

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

My training journal is current. Have a great day!

Pax Domini sit semper vobiscum

Wednesday, June 4, 2008
Arrived at the gym at 6:50 a.m. I had a hard time crawling out of the sack this morning.

Recumbant bicycle - level 5 easy for 5 minutes.

Flexibility and warmup - various including some light weight single leg extensions and curls on machines for about 10 minutes. I'm incorporating the leg extensions and curls as part of my warmup to "oil" my knees.

Various Oly lift related drills - #1 = clean low pulls: 45x5 - 115x5 - 135x5 - 185x3 - 205x3 - 205x3 - 185x3 - 165x5 - #2 = explosive ovverhead press from the rack: 45x5 - 95x3 - 115x3 - 135x1 - 135x1 - 135FAIL - a little rusty with this one - #3 = hang snatch grip low pulls from the rack (starting a little below my knees): 45x5 - 95x5 - 135x3 - 155x3 - 175x3 - 175x3 - 195x3 - #4 = snatch grip high pulls: 5 sets of 135x3.

I wanted to do some front squats but my left knee is acting up again. I think the running yesterday agitated it.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

oh I forgot to comment yesterday on your run, that is a very good one mile time!

Thursday, June 5, 2008
Arrived at the gym at 6:40 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup completing 1,070 strides.

Knee rehab machine superset - 3 rounds of slow and light x 10 (round lbs. in parenthesis): #1 = 1-leg leg extensions (10,20,30) - #2 = 1-leg leg curls (10,20,30) - #3 = abductor machine (50,60,70) - #4 = adductor machine (50,60,70). Then wrapped up with 3x10 of ATG front squats with 45 lb. bar.

Quick cardio - #1 = treadmill walking at 1% incline at 4.0mph for 5 minutes to elevate my HR - #2 = Concept II rower 500m for time completed in 1:50 (last week was 1:45). I tried shorter row pulls today to keep me from slipping off the seat and this slowed my time. The lesson learned today is the trick to fast times is straight arm pulls and full-use of legs with minimal use of biceps, just like the Oly lifts. Great bicep workout and great HR elevation. I'll continue these 500m tests weekly as they are super-efficient. I was shooting for 1:39 today so I as way off!

Have a great day!

Pax Domini sit semper vobiscum

Friday, June 6, 2008
Trained at Bodytribe Gym starting at 12:20 p.m.

Warmup - various drills with a PVC pipe for about 15 minutes.

Snatch training - #1 = warmup combo of hang snatch-grip low pulls, then hang power snatch, then overhead squat, and finally snatch balance drop squats: 45x5 - 65x3 - 85x1 - #2 = squat snatch singles progression: 95-95FAIL-95FAIL-95-115FAIL-115-115-135FAIL 5 times!!!-115FAIL-115-115FAIL-115-115FAIL-115FAIL-115FAIL!!!! - OK I got the message and quit even though I don't like going out with muscle memory failure.

Clean & jerk training - #1 = warmup: clean low pulls 115x5 - clean high pulls 115x5 - squat clean 115x1 - squat clean/front squat 115x1 - squat clean/front squat/split jerk 115x1 - #2 = clean & jerk singles: 135-135-145 squat clean only and realized that today wasn't my day so I called it quits.

Days like this go with the turf.

Saturday, June 7, 2008
Saturday morning dojo workout.

Sunday, June 8, 2008
Planned rest day but in the afternoon I did a 4 mile walk around a high school track while watching the soccer game in progress. Time was 59:49.

My training journal is current. Have a great day!

Pax Domini sit semper vobiscum

[minime]

that is a good mile pace for your walk, considering you were also being a spectator at the same time.

sorry to hear your oly-day did not go well, but there is always next time.

you have reminded me I need to get more consistent with testing my 500m row, if I ever want to get closer to 2 minutes.

Monday, June 9, 2008
Arrived at Bodytribe Gym at 11:45 a.m.

Flexibility & warmup - various drills with a PVC pipe for 15-20 minutes.

Clean & jerk warmups - #1 = hang clean low pulls 45x5 - hang clean high pulls 45x5 - hang power clean/front squat 45x5 - split jerk 45x5 - #2 = hang squat clean/split jerk 45x3 - #3 = clean & jerk singles 95-95-95.

Clean & jerk singles - 115-135-135 and 17 singles of 145 (78% of my current max single of 185) for a total of 20 singles.

Have a great day!

Pax Domini sit semper vobiscum

[sweetdream]

Thanks Pierini!!

I see this woman art the gym I go to and she is older than I but has AMAZING abs and every time I see her I want to say "Excuse me, how long did it take you to get those?" haha

I am doing my first 5K on Saturday and I am actually very nervous about it and keep thinking I don't want to do it because I am afraid of telling myself not to run the whole thing.

I am not sure how to pace myself, how fast I should go, if I should even try to run it all. It has been in the high 80's all week and I am expecting it to be at least 80 degrees on that day so I know trying to run it all without stopping is going to be hard for me especially in that heat, what do you suggest for me? maybe try to set my goal for running half of it, 1.5 miles, stop for a few minutes and then get back in it? do they offer you water at points or is it all for all?!!

Tuesday, June 10, 2008
Arrived at the gym at 7:45 a.m.

Knee PT superset - 3 rounds of 10 reps of #1= shoulder dislocates with light pole (not a knee one) - #2 = 1-leg extensions on machine - #3 = 1-leg curls on machine - #4 = abductor on machine - #5 = adductor on machine - #6 = walking lunges Sansom stretch. Very light weight on the machines.

Standard grip pullups - 5x5 - right forearm was hurting so I had to settle for the 5x5 but the plan was to do a single set max effort.

Elliptical trainer - resistance and incline both at level 10 for 5 minutes, completing 1,146 strides.

Shoulders and right forearm are sore from Monday's clean & jerk workout. Knees are off too.

Wednesday, June 11, 2008
Arrived at the gym at 7:25 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,032 strides.

Flexibility & warmup - 25 reps of #1 = shoulder dislocates with light pole - #2 = 1-leg extensions on machine - #3 = 1-leg curls on machine - #4 = abductor machine - #5 = adductor machine - #6 = back extension on 45 degree slant board - #7 = overhead squats with light pole.

Clean low pulls - #1 = warmup 45x5 - 45x5 - 95x1 - 135x1 - #2 = working sets of 135x3 - 155x3 - 175x3 - 195x3 - 215x3 then 3 sets of 155x5 (155 is my next C&J singles progression training weight).

Front squats - #1 = warmup 45x5 - 45x5 - 95x1 - 115x1 - 135x1 - #2 = working sets of 135x3 - 155x3 - 175x3 - 175x3 - 175x3 then 3 sets of 155x5 - standard grip pullup hang hold for 10-count between sets.

Knees were pretty good today. Shoulders and right forearm still need rest.

Maybe a brisk evening walk later. Evening weather has been great!

Pax Domini sit semper vobiscum

Thursday, June 12, 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 1,056 strides.

Shoulder/knee flexibility & warmup - 15 reps of each - with light weight on all machine work: #1 = shoulder dislocates with a light pole - #2 = 1-leg extensions on machine - #3 = 1-leg curls on machine - #4 = abductor machine - #5 = adductor machine.

Static isometric contractions - with current PRs in parenthesis - #1 = handstand hold with feet against the wall for balance: 1:46 (1:59) - #2 = standard grip pullup hang hold: 1:42 (2:08) - #3 = ab plank: skipped it lazy today - #4 = superman extension arms extended on GHD unit: 1:19PR (old PR was 1:16 on 1/15/2008).

Concept II rowing machine - 500 meters for time, completed today in 1:42PR (old PR was 1:45). This is the 3rd time I've done a 500m timed trial and each time it leaves me absolutely breathless. Today I did a better job of using my leg drive rather than biceps and my time reflected it, but I did slip off my seat again and lost (I'm guessing 3 seconds). I do think I'm currently good for about 1:39 with any improvement beyond that requiring perfect execution of the pull for the entire haul.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

very nice rowing time pierini!

[Lady C]

A side note:
Did you see this Mr P. ?

Rosehip was also about 40 percent more effective at relieving pain than glucosamine. In addition, patients didn’t have the usual side effects associated with common pain medications, such as drowsiness and constipation

http://www.newsmax.com/health/rosehi...10/103198.html

Thanks for thinking of me Lady C. I'll read the article. Interesting is that the last couple of days have been good knees days. I haven't run and I have been doing a medley of what I can knee PT exercises on the machines. But I will be taxing them today so we will see.

Friday, June 13, 2008
Trained at Bodytribe Gym arriving there at 12:10 p.m.

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

Snatch training - #1 = warmup of 45x5 for each of the following: hang snatch low pulls - hang snatch high pulls - combo of hang power snatch/overhead squat/snatch balance drop squats - #2 = warmup of hang power snatch 95x3 - #3 = squat snatch singles progression: 95FAIL-95FAIL-95-95-117FAIL-117FAIL-115-115-115FAIL-115-125-125FAIL-135FAIL-135FAIL-135-145FAIL 6 times and then 115 (10 successes in 15 attempts - I was 6 for 6 until I had my first failure).

Saturday, June 14, 2008
Saturday morning dojo workout.

Sunday, June 15, 2008
Rest day but I did walk to and from late-afternoon Sunday Mass at a moderate pace for a total of 2 miles. Right trap knotted up on me in the afternoon causing extreme discomfort the rest of the day. I hit the sack in extreme discomfort not knowing what the morning would be like.

Monday, June 16, 2008
Arrived at the gym at 6:50 a.m.

Get the knot out of my traps warmup - with a light pole combo of shoulder dislocate/overhead press up shrug x 5/hang snatch-grip low pull x 5 = 1 rep x 10 reps completed.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,039 strides.

Knee PT medley - on machines with light weight for 15 reps each with a 20 second standard grip pullup hang hold between exercises - #1 = 1-leg extensions - #2 = 1-leg curls - #3 = abductor machine - #4 = adductor machine. This knee PT medley is really helping me so I'm sticking with it.

Clean & jerk training - #1 = warmup of Romanian deadlift 45x10 and then 2 rounds of 45x5 of the following: hang clean low pulls - hang clean high pulls - hang power clean/front squat combo - split jerk - and a final warmup of front squats 45x10 - #2 = clean & jerk singles: 95-115-135-145 and then 155 for 15 singles and finally 135-135 for a total of 21 singles. I am going to repeat 155 the next time before progressing to 165.

Front squats - 135x3 - 155x3 - 175x3.

Cardio - all at 1% incline on the treadmill - #1 = walking 4.0mph for 5 minutes - #2 = 1-mile timed trial completed in 6:40 with average HR of 166bpm (90% of max) and highest HR of 178bpm (96% of max) 2 weeks ago was the last time I ran - #3 = cool down walking 4.0mph for 5 minutes.

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

It is amazing I was able to do this workout considering that I could barely get out of bed in the morning due to my knotted up right trap/shoulder/neck. Knees felt good during the workout so that is a good sign. They feel good know 4 hours post workout so that is a good sign.

My journal is current. Have a great day!

Pax Domini sit semper vobiscum

Tuesday, June 17, 2008
Complete rest day. Working at a client's location downtown so I didn't get in an early-morning workout like I normally do.

Wednesday, June 18, 2008
Arrived at Bodytribe Gym at 3:45 p.m.

Warmup - 3 rounds of shoulder dislocates with a PVC pipe x 10 plus Romanian deadlifts 45x10.

Clean low pulls - 135x3 - 165x3 - 185x3 - 215x3 - 215x3 - 185x3.

Clean high pulls - 135x3 - 155x3 - 165x3 - 165x3 - 165x3 -165x3.

Snatch low pulls - 135x3 - 135x3 - 145x3 - 145x3 - 155x3 - 155x3.

Snatch high pulls - 135x2 - 135x2 - 145x2 - 145x2 - 135x2 - 135x2.

ATG back squat/front squat combo - back squat, rack and rest then front squat - 45x3 - 95x3 -135x3- 155x3. Did this without knee bands for the first time in a long time. Knees felt pretty good but I decided not to push them.

That was it as I was rushed to get to an evening of pro boxing to watch the pro-debut of a young fighter I know. Unfortunately his opponent scratched and he didn't fight on the card but all of the other matches were good and I had a good time, even though I went by myself. $12 for parking, $52 for my ringside ticket (6 row back), $9.50 for 2 hot dogs and $4.50 for a bottle of water. I don't know if I want to pay this kind of money but I am committed to seeing him make his pro debut so I may have to do it at least one more time.

Thursday, June 19, 2008
Another rest day. I'm still working at a client's downtown location so today I walked there, walked for some lunchtime errands, and will walk home. I'll clock about 6 miles before the day is over.

My journal is current. Have a great day!

Pax Domini sit semper vobiscum