Pierini's March 2008 Training - Page 3

17-Mar-08, 10:52 AM

Sunday, March 16, 2008
A much deserved rest day from both the gym and work.

The weather was wonderful today but a little windy, but after being locked up in my office the last 6 days, I felt like a man who just got out of prison so I did some outside time today. My wife and I went for a leisurely walk starting about high noon, maybe 2 miles total. Later I walked to and from Sunday Mass for another 2 miles.

Monday, March 17, 2008
Arrived at the gym at 5:50 a.m.

Elliptical trainer - resistance and incline both at level 10 for 5 minutes completing 1,068 strides.

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

Clean & jerk training - #1 = warmup of Romanian deadlift rack & rest, then hang squat clean rack & rest, and finally split jerk: 45x5 - 95x2 - 115x1 - #2 = clean & jerk singles progression: 135-145FAIL (pulled too hard and got stuck in the bottom flat footed)-145-155-165-175 (a little too much pressout)-180 (solid!). I thought about trying #185 but I decided to save myself for another day. Form was much better today.

Treadmill - at 1% incline - #1 = warmup walking for 5 minutes at 4.0mph - #2 = 1-mile run in 6:24, my average HR was 166bpm (90% of max) and my highest HR was 178bpm (96% of max).

I felt pretty good about today's effort. Time to get to work as it is going to be a very long day.

Pax Domini sit semper vobiscum

**minime** · 17-Mar-08, 11:55 AM

nice work pierini! you are turning in some good one mile times, for somebody who hasn't been running a lot lately.

18-Mar-08, 10:20 AM

Tuesday, March 18, 2008
Arrived at the gym at 6:00 a.m.

Elliptical trainer - resistance and incline both at level 10 for 30 minutes steady state, completing 5,103 strides (average of 170 strides per minute). I didn't wear my HR monitor today but the sighted ET readings were a low of 116bpm and a high of 145bpm during the last minute, with an estimated average of 125bpm.

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

That was it - something is better than nothing. I am under the weather, having caught some respiratory thing. I've got congestion in my lungs and I feel blaw, wanting to go to bed however not working today is not an option. It is amazing I had a good workout yesterday as I was under then too.

Have a great day!

Pax Domini sit semper vobiscum

p.s. thanks minime - I am running a pretty good mile considering. And my heel didn't hurt too bad this morning so that is encouraging.

**LiftGirl** · 18-Mar-08, 10:34 AM

Hope you're feeling better soon, Mr. P. Scot has had what's going around. Drink lots of hot tea, even if you don't like it. It really helps you feel better and heal faster. Lots of fluids and as much rest as possible with it being your crazy time of year and all.

19-Mar-08, 10:22 AM

Wednesday, March 19, 2008
Arrived at the gym at 5:50 a.m.

Concept 2 rowing machine - steady state on the easy side for 30 minutes completing 5,509m - I wore my HR monitor - average HR was 104bpm (56% of max) and highest HR was 109bpm (59% of max).

Flexibility - with a light pole - shoulder dislocates + overhead squats x 25 extra slow and controlled with a 5-count hold at the squat bottom.

Another that was it something is better than nothing workout. Still under the weather - thanks for the tips LiftGirl.

Have a great day!

Pax Domini sit semper vobiscum

20-Mar-08, 10:23 AM

Thursday, March 20, 2008
Arrived at the gym at 5:55 a.m.

Treadmill - walking at 4.0mph - started at 5.0% incline and increased the incline by 1% every 3 minutes until 10% incline, then decreased the incline by 1% every 3 minutes until the last 3 minutes at 6% incline - a total of 2.0 miles in 30 minutes. My average HR was 125bpm (68% of max) and my highest HR was 144bpm (78% of max).

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

Thursday is normally my day for static isometric contractions but I'm still under the weather and my body just doesn't feel like doing anything that requires intensity or strength. I'm taking Friday off from training as it is Good Friday and I am fasting. Depending on how I feel, I may make Saturday a rest day too and Sunday will definitely be a rest day. I hope to be back 100% on the fitness saddle next Monday.

Have a great day!

Pax Domini sit semper vobiscum

**minime** · 20-Mar-08, 01:02 PM

nice idea for cardio pierini!

Have you ever tried walking on a treadmill at an incline but while wearing a weighted vest? I have seen somebody do this at my gym and was considering it for a 'low impact' cardio workout.

good luck with your fast tomorrow, and I hope you feel better soon!

24-Mar-08, 10:55 AM

Friday, March 21, 2008
Training rest day. It was Good Friday. I worked from 6:00 a.m. to 11:30 a.m., then took the rest of the day off from work.

Saturday, March 22, 2008
Training rest day. Got to my office at 6:00 a.m. and cranked out a 12-hour work day.

Sunday, March 23, 2008
Training rest day. Beautiful weather. Good food. I really enjoyed the day off. I slept until 7:00 a.m. and felt like a "rich man".

Monday, March 24, 2008
Back on the fitness saddle, arriving at the gym at 5:50 a.m.

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

Clean & jerk flexibility drills - the same stuff I did last Monday 3/17/2008.

Clean & jerk training - #1 = warmup of Romanian deadlift rack & rest then hang squat clean rack & rest and finally split jerk: 45x5 - 95x2 - 115x1 - #2 = clean & jerk singles progression: 135-145-155-165-175-185 - today I concentrated on bounding up out of the squat clean bottom and I split jerk forward with my left leg - some pressouts for the 175-185 but I'll take it. The 185 ties my best effort - a little less pressout than the last time I did 185 and 2.5 lbs. BW less - 6.5 lbs. within clean & jerking my bodyweight.

Running - on the treadmill at 1% incline - #1 = warmup walking at 4.0mph for 5 minutes - #2 = 1-mile in 6:19 (5 seconds faster than last Monday) - my average HR was 167bpm (90% of max) and my highest HR was 179bpm (96% of max) - HR performance was 1bpm higher than last Monday for both the average and high - I started at 9.1mph and bumped up the speed by 0.1mph every 1/10th of a mile getting as fast as 10.0mph. I like this progression cadence.

My journal is current. Have a great day!

Pax Domini sit semper vobiscum

**LiftGirl** · 24-Mar-08, 03:08 PM

How are you feeling Mr P? Are you getting better yet?

24-Mar-08, 03:34 PM

Hi LiftGirl and thanks for asking.

I am feeling much better as in 95% of being 100%. I still have some residual stuff. If I could suck hard enough probably one big spit loogey would clear the remaining stuff out.

**minime** · 24-Mar-08, 04:10 PM

nice work on the 6:19 mile!

Interesting that you complete over 1000 strides in five minutes on the elliptical, the last time I used it I got 1400 in 10 minutes I think. I know the machines probably differ, but I wonder if I am not pushing hard enough!

What would you say your heart rate is at during your five minutes?

**LiftGirl** · 24-Mar-08, 04:16 PM

Quote:

Originally Posted by pierini

I still have some residual stuff. If I could suck hard enough probably one big spit loogey would clear the remaining stuff out.

Sounds lovely

24-Mar-08, 04:17 PM

Hi minime,

My PR on the elliptical for the 5 minutes is 1,264 strides but man is that tough! I do everything with the resistance and incline both at level 10. It seems like the elliptical has helped me sort of maintain given the little running I have done. I do look forward to getting on the track soon and seeing what I can do with the 200m and 400m distances.

28-Mar-08, 10:48 AM

Tuesday, March 25, 2008
Complete rest day. At a client's location all day and zero motivation to go down to my basement and get a quick workout in the morning or evening.

Wednesday, March 26, 2008
Ditto, but I did think about working out.

Thursday, March 27, 2008
Ditto.

Friday, March 28, 2008
Arrived at the gym at 5:35 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,077 strides.

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

Snatch training

#1 = hang squat snatch: 45x3 - 65x3 - 85x3

#2 = squat snatch singles: 95FAIL-95-95-105-105-115 (half squat depth)-115-120 (half squat depth)-120. 120 is my highest for my no-drop gym environment so I was pleased - know I could handle more but decided not to get piggish.

#3 = snatch high pulls: 125x2 - singles: 135-135 (poor)-140-140-145-145 (poor)-135-135 (poor)-135.

#4 - snatch grip behind-the-neck push press: warmup set of shoulder dislocates with light pole x 10 - 95x2-115x2-135x2-145x2-155x2-165x2 (that is about my shoulder safe max without a spotter as the negative part of this exercise is higher risk).

Front squats - 135x2-145x2-155x2-165x2-185x2-195x1 (could of had rep #2 but perhaps compromised form).

I skipped cardio as I really needed to get to work. Sort of a rushed workout. I don't like that for the Oly lifts. Hopefully I'll get a long cardio medley workout tomorrow morning as I need one to tame the beast and circulate my blood. Have a great day!

Pax Domini sit semper vobiscum

**minime** · 28-Mar-08, 11:44 AM

nice workout pierini!