Pierini's March 2008 Training

[minime]

nice work on OHS 105x3 pierini, that looks like a nice superset!

[LiftGirl]

Originally Posted by pierini

That was it again! Something is better than nothing. Let's see - my right shoulder is feeling funny, my left knee area is off, my left heel is still on the mend, my sternum is sore from I don't know what -other than that life is great! This week has been the lightest cardio week ever for me other than a complete rest week. Can't have it all all the time. Have a great day and weekend.

I'd say take it easy. Different aches and pains could be a sign of overtraining. It would be easy for you to overtrain right now because you're super-busy with work and probably stressed!

Saturday, March 8, 2008
Arrived at the gym at 5:35 a.m. for a quick workout in-lieu of my normal Saturday morning dojo workout as today is a long day of work.

Elliptical trainer - resistance and incline both at level 10 for 5 minutes, completing 1,056 strides.

Flexibility and warmup - #1 = shoulder dislocates + overhead squat with a light pole x 10 - #2 = back hyperextensions on GHD unit x 10 - #3 = front squats 45 x 10.

Front squat - singles progression of 135-145-155-165-175. Something is still off in my left knee area so keeping things safe.

Snatch high pulls - #1 = warmup of hang snatch high pulls of 45x5 and 95x3 - #2 = snatch high pull singles of 115-115-135-135-135.

That was it so I could get to work where I will be all day during supersets of working then toilet break. Tonight is a birthday party. Tomorrow is a rest day. Next update is Monday. Have a great weekend!

Pax Domini sit semper vobiscum

[JMike]

P' do you squat with a medicine ball to check the ROM?

Hi JMike,

No I do not. But I know I am going very low and others have told me. Definitely lower than the height of a 5kg medicine ball. But I'm not handling super-heavy weight. Maybe I'll use the 3 different medicine balls in my gym as a test next time I do some front squats. Thanks for the idea.

Sunday, March 9, 2008
Complete rest day and I even got a 1.5 hour mid-afternoon nap in, making me feel like a rich man. I did walk 1 mile to late-afternoon Sunday Mass and accepted a ride home rather than walk as I usually do.

Monday, March 10, 2008
Arrived at the gym at 5:55 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,074 strides.

Flexibility and warmup - 3 rounds of 5 reps each of: #1 = shoulder dislocates with light pole - #2 = overhead squats with light pole - #3 = back hyperextensions on GHD unit - #4 = ATG squats with hold stretch at the bottom using the bar dip unit for an assist - #5 = Romanian deadlifts with light pole.

Clean & jerk training - #1 = warmup of Romanian deadlift, rack & rest, then hang squat clean, rack & rest, then split jerk: 45x5 - 95x3 - 115x2 - then back hyperextensions on GHD unit x 5 - #2 = clean & jerk singles progression: 135-145-155-165-175 (sort of forward on the rack, good deep squat cleans on all except #175 which was only a parallel squat as I pulled too hard - all split jerks were good today).

Treadmill - all at 1% incline - #1 = warmup walking at 4.0mph for 5 minutes - #2 = 1-mile timed at 6:26 (my average HR was 167bpm or 90% of max and my highest HR was 179bpm or 97% of max).

Have a great day!

Pax Domini sit semper vobiscum

Tuesday, March 11, 2008
Arrived at the gym at 5:50 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,079 strides.

Flexibility - shoulder dislocates + overhead squat with a light pole x 25.

Superset - 10-9-8-7-6-5-4-3-2-1 of standard grip pullups, then bar dips, then v-ups and finally back hyperextensions with snatch high pull upper body movement on GHD unit. All reps were strict and unbroken except these rounds of pullups: 8=4+4 - 7=4+3 - 6=3+3 - 5=3+2 - 4=2+2. My pullup endurance is really poor right now. I strided along at a leisurely pace on this one so it took me about 40 minutes to complete. The snatch high pull movement back hyperextensions really got my HR elevated. I got scolded by a personal trainer friend for doing the hyperextensions.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice superset pierini!

Do you associate your lagging pullup numbers with your winter weight gain? Or do you think it has more to do with the fact that you just have not been devoting as much time to them?

I think both minime but not necessarily 50/50.

Wednesday, March 12, 2008
Arrived at the gym at 5:35 a.m. for a 2008 PR.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,103 strides.

Flexibility - all drills with a light pole - #1 = shoulder dislocates + overhead squat x 25 - #2 = hang snatch high pulls x 5 then hang power snatch x 5 then hang squat snatch x 5 and finally squat snatch x 5.

Snatch training - #1 = hang squat snatch: 45x3 - 65x3 - 85x3 - #2 = squat snatch singles: 95-95-105-105-115-115 - #3 - snatch high pull singles: 135-135-135-135-135 - #4 = snatch grip behind-the-neck push press: 95x3 - 115x3 - 135x3 - 145x3 - 155x3 - shoulders felt very good this morning so I'm sure I could handle more but I'm playing it safe and holding back as this is a shoulder-demanding exercise.

That was it! Something is better than nothing. Have a great day!

Pax Domini sit semper vobiscum

Thursday, March 13, 2008
Arrived at the gym at 5:30 a.m. today for another 2008 PR. When I say arrive I actually mean when I step onto the elliptical or the first training activity for the day. I actually arrive about 10 minutes earlier.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,054 strides.

Flexibility - with a light pole - shoulder dislocates + overhead squats x 25.

Static isometric contractions - PRs in parenthesis - #1 = handstand hold with feet against the wall: 1:59PR (old PR was 1:53 on 2/28/2008) - #2 = standard grip pullup hang hold: 1:41 (2:08 on 7/18/2007) - #3 = ab plank: skipped today as my abs are sore from Tuesday's v-ups and I was lazy (4:37 on 2/28/2008) - #4 = superman extension on GHD unit: messed up and didn't get a time but I'm guessing 1:00 plus or minus 0:05 (1:16 on 1/15/2008).

That was it - something is better than nothing. Have a great day!

Pax Domini sit semper vobiscum

[minime]

did you miss doing the marine PT test this year pierini? I was looking back on my old journal and it seems it happened in February, I can't believe a year has passed since then already.

I am thinking although the time for doing it has passed I would like to take the test myself again some time soon : just to see how I compare to last year (i feel my run certainly won't be as good!)

nice work on the handstand PR!

Friday, March 14, 2008
Arrived at the gym at 6:00 a.m.

Cardio medley - today was 4 supersets of 7:30 of a cardio station, followed by 2:30 of heavy bag punching combinations and 2:30 of heavy bag kicking. Here is the medley I did:

#1 = concept 2 rowing machine - steady state completing 1,587 meters in 7:30 - 2:30 of heavy bag punching combinations - 2:30 of heavy bag front kicks.

#2 = heavy hands - 7-movement medley on the treadmill using 5 lb. dumbells for 7:30 - 2:30 of heavy bag punching combinations - 2:30 of heavy bag roundhouse kicks.

#3 = elliptical trainer - resistance and incline both at level 10 for 7:30 completing 1,447 strides - 2:30 of heavy bag punching combinations - 2:30 of heavy bag side kicks.

#4 = running on the treadmill at 1% incline at 8.0mph for 7:30, completing 1-mile exactly - 2:30 heavy bag punching combinations - 2:30 of heavy bag spinning back kicks.

Then for a bonus, I went to the speed bag and completed 10 fast alternating high front snap kicks hitting the bottom of the speed bag.

The entire workout took 60 minutes to complete so my transition time averaged about 2:30 per round. I forgot how good an hour of cardio feels.

Have a great day!

Pax Domini sit semper vobiscum


p.s. hi minime, in my 2008 measurable fitness goals post, I stated that I would not take the Marine PT test this year on my birthday as I had in the past. I just didn't have the fire in my belly to train for it. Good memory. You must be young!

[minime]

nice cardio medley pierini! i like the look of that, it has been a while since i did something like that but now I am planning to do a cardio medley next week (though without the bag!) maybe i will do burpees instead.

Saturday, March 15, 2008
Arrived at the gym at 5:05 a.m. My gym is now open to members 24 hours a day and uses a member card access system much like using an ATM card. It has been that way for about 2 months. Today I owned the gym, I had it all to myself. Nice and quiet. Too bad I was tired and didn't get much accomplished.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,009 strides.

Flexibility - 3 rounds of #1 = shoulder dislocates + overhead squats with a light pole x 10 and #2 = 4-count cherry pickers x 10.

Clean & jerk training - #1 = warmup of hang clean and jerk singles followed with a standard grip pullup hang hold x 0:10: 45-45-45-95-95-95. The plan was to then do about 6-10 clean & jerk singles using 135 lbs. and concentrate on my form. I pulled the bar for my first single attempt, got it navel high and confirmed that I just didn't have it in me this morning, making a business decision to call it a day.

I've been to the gym 6 days this week on top of working 55 hours (should be about 67 hours this week after today) and I am just exhausted. But it did feel good doing what little I did so I am glad I showed up for credit. Enjoy your weekend!

Pax Domini sit semper vobiscum