Pierini's May 2008 Training

[Jasahn]

Have a safe flight Pierini! Awesome snatch BTW!

[minime]

hope your flights went well pierini!

that is awesome that tommy believes you have 165 in you!

I forgot to say, i viewed your snatch video and it was very impressive!

Friday, May 16, 2008
This is a Saturday morning report.

Friday was a complete rest day. I woke up at 3:30 a.m. on Friday to get ready for a 6:00 a.m. flight and didn't get home in bed until 2:30 a.m. Saturday morning. What a long day (didn't get a wink of sleep on those short flights) that had me hanging out in the Phoenix and Las Vegas airports for connecting flights for my brief stay in Tucson (what a mellow airport as contrasted to the Las Vegas airport). Needless to say I'm an pooped so Saturday will be a rest day.

I checked the mail when I got home and I received my Tommy Kono Knee Bands (to see what they look like go to www.tommykono.com) and I think I'm going to like them. A little tough to get on which gave me an appreciation for those power-suited powerlifters who struggle to get their bench shirt and squat panties on. I'm going to let my left knee heal a bit more before I go to it just to be safe but I will wear these knee bands for the Oly lifts and squat work. No more bare-backing for me.

Thanks for stopping by Jasahn and minime.

Have a great weekend!

Pax Domini sit semper vobiscum

Saturday, May 17, 2008
Complete rest day. Hot weather day in my part of the world. I think it was 102F degrees today.

Sunday, May 18, 2008
Complete rest day.

Knee is still on the mend and for some reason I'm thinking it is going to take some time to heal. Very frustrating but an opportunity to work other areas that I have been neglecting.

Pax Domini sit semper vobiscum

[minime]

wow 102F, that is HOT!

sounds like a relaxing weekend pierini!

Monday, May 19, 2008
Arrived at the Bodytribe Gym at 10:30 a.m.

Flexibility - with a PVC pipe 2 rounds of 10 reps each of #1 = shoulder dislocates/overhead squat - #2 = 4-count cherry pickers - #3 = snatch-grip behind-the-neck push press - #4 = hang snatch high pulls.

Snatch training - #1 = hang power snatch/overhead squat: 45x2 - 65x2 - #2 = combo of hang snatch low pull/hang snatch high pull: 85x1 - #3 = hang snatch low pull 85x3/hang snatch high pull 85x3 - #4 = squat snatch singles progression: 85-85-95-95-105-105-115FAIL-115FAIL-115-115FAIL-115FAIL-115-125FAIL-125-125FAIL-125-135FAIL 6 times and finally 95x3. Today I concentrated on a slower 1st pull/focused lower back arch/zero arm bend and this threw me off as today my bottom OHS rack position of this lift was poor. But the good news is that my knees felt great!! I wore my Tommy Kono Knee Bands and I really like them alot.

Overhead press lockouts - a new drill for me, setting the rack very high, about 8-10 inches short of my standing overhead jerk lockout, then extending and locking out both my legs and arms - 45x5-135x5-185x5-205x3-215x1-215x1-215x1. I was surprised that the balancing part of this drill was the toughest.

Something new - a guy was doing ring work so I did what he did. For lack of a better term, I'll call what I did upside down straight-arm vertical planks (like a gymnastics move) - 3 untimed rounds - I couldn't get myself still in this position as the rings were gently swaying while I was in this position. Fun!

I feel like a rich man with my knees which are feeling much better, but I am going to error on the side of caution for a while.

Pax Domini sit semper vobiscum

Tuesday, May 20, 2008
Arrived at the gym at 6:40 a.m.

Elliptical trainer - resistance and incline both at level 10 for 5 minutes, completing 1,048 strides - shoulder dislocates/overhead squat combo with a light pole x 25 - standard grip pullups x 10 - v-ups x 20.

Concept II Rower - 5 minutes completing 1,051 meters - walking lunges with a light pole snatch grip overhead press lockout x 25 - bar dips x 15 - back extension on GHD device hands clasped behind head x 25.

Treadmill - walking at 10% incline 4.0mph for 5 minutes completing 0.34 miles - on the floor to stretch my hams, quads, glutes, calves, etc.

A "nothing to write home about" workout, brief and refreshing, nothing more and nothing less. Something more substantial tomorrow. Left knee is feeling pretty good but I have something going on with my right forearm that is making it difficult to do pullups.

Have a great day!

Pax Domini sit semper vobiscum

Wednesday, May 21, 2008
Arrived at the gym at 6:30 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,064 strides.

Flexibility - 3 rounds of #1 = shoulder disclocates/overhead squat combo with a light pole x 10 - #2 = back extensions on GHD unit hands behind head x 10.

Olympic clean drills - #1 = clean low pulls from the floor: 45x10 - 135x3 - 185x3 - 205x3 - 225x3 (weak shrugs) - 185x3 - 185x3 - #2 = clean high pulls from the floor: 45x10 and then 6 sets of 135x3. That was it as my left knee is not ready for squat cleans.

Snatch grip behind-the-neck push press - #1 = warmup shoulder dislocates with a light pole x 10 - 45x5 - 45x5 - #2 = shoulder dislocates x 3 between the following sets: 135x3 - 155x3 - 175x3 on video - 190FAIL - 190x1PR on video failed rep 2 - 190FAIL - 175x2. Not quite the explosiveness and lockout that I was looking for for both the 175x3 and the 190x1 but I'll take it and try harder next time. Here are the video clips:

175 lb. x 3 http://www.youtube.com/watch?v=yIgp_cgz3Fc

190 lb. x 1 http://www.youtube.com/watch?v=zhHg9x66VlA

Treadmill - all at 1% incline - #1 = walking at 4.0mph for 5 minutes to warmup - #2 = 6 rounds of 400m intervals with 0:45 walking recovery at 4.0mph (mph interval speeds were 9.0-9.2-9.4-9.6-9.8-10.0) a total of 1.82 miles completed in 13:20 - my average HR was 165bpm (89% of max) and my highest HR was 177bpm (96% of max) - #3 = walking at 4.0mph for 5 minutes to cool down.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice work pierini!! oh I would be terrified to try that, the negative looks so scary!

that is more than bodyweight, yes?

great job.

Thursday, May 22, 2008
Complete rest. In response to your question minime, the 190 lb. is about my bodyweight.

Friday, May 23, 2008
Trained at Bodytribe Gym starting at 11:10 a.m.

Warmup - various drills with a PVC pipe for about 15-20 minutes.

Snatch training - #1 = hang power snatch/overhead squat, then snatch balance drop squats: 45x5 - 65x3 - 85x2 - #2 = squat snatch singles progression: 95(power snatch)-95FAIL-95-105-115-125FAIL-125-135-135-135FAIL-135FAIL-135-135FAIL-135FAIL-135FAIL-135FAIL-115FAIL-115FAIL - OK I got it and called it quits - I had a long chit-chat rest after my third #135 single and that was the culprit for my declining performance. Short term goal is to bang out 5 singles in a row of #135.

Squats - triples of front squats (FS) rack & rest back squats (BS): 135FS-135BS-135FS-135BS-135FS-135BS - first time squatting in a while. Knee is not 100% so I am being cautious - actually cautious would probably be not doing squats but I was evaluating things.

Saturday, May 24, 2008
Complete rest day.

Sunday, May 25, 2008
Complete rest day.

Monday, May 26, 2008
Complete rest day. My knee felt the best it has felt in a long time day.

Tuesday, May 27, 2008
Arrived at the gym at 6:15 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,023 strides.

Flexibility - with a light pole for some - 2 rounds of 5 reps each of: #1 = shoulder dislocates/overhead squat - #2 = 4-count cherry pickers - #3 = back extension on GHD unit - #4 = clean low pulls - #5 = clean high pulls.

Clean & jerk drills - #1 = clean low pulls: 45x5 - 45x5 and then triples of: 135-155-175-195 and finally 175x5 - #2 = clean high pulls: warmup of hang clean high pulls: 45x5 - 45x5 and then triples of: 135-145-155-155-145 - #3 = front squat: warmup of 45x5 - 95x5 and then triples of: 135-145-155-165-175 - #4 = push jerk: warmup of 45x5 - 45x5 and then singles of: 135-135-145-145-145 (final 145 with 30 second hold).

Snatch high pulls - #1 = warmup of hang snatch high pulls 45x10 - 95x5 - and then snatch high pulls: 135x2 and then singles of: 145-155-155-155-145-145 and then 135x3 - 135x3.

Journals are current - knee felt pretty good this morning but shoulders were tight - I'm not ready for squat cleans yet.

Pax Domini sit semper vobiscum

[minime]

nice resting pierini! Do you find that you are getting 'better' at resting? Do you feel lazy or does it just feel plain good?

I am glad to hear you knee is feeling better!

Wednesday, May 28, 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 1,061 strides.

Flexibility & warmup - #1 = 2 rounds of 10 reps each of shoulder dislocates with a light pole and bar dip assisted ATG squat - #2 = shoulder dislocates with a light pole/overhead squat combo x 10.

Static isometric contractions - with PRs in parenthesis - #1 = handstand hold feet against the wall: 1:52 (1:59) - #2 = standard grip pullup hang hold: 1:44 (2:08) - #3 = ab plank: 5:01PR (old PR was 4:37) - had a cheerleader for the ab plank and it really helped alot. Absolutely spent afterwards and layed on the floor to recover for at least 3 minutes.

Cardio - #1 = Concept II rower 500m for time, completed in 1:45 - lost my seat when I slipped off the seat and lost at least 5 seconds - that has never happened to me before - I think I would have been good for at least 1:40 if that had not happened - #2 = planned elliptical for 5 minutes max effort but I was so spent after the rower that I called it a day.

A "something is better than nothing" day. My old Army buddy from 33 years ago is coming to town and I will be taking him to San Francisco tomorrow and Lake Tahoe on Friday so I won't be on the forum much.

Originally Posted by minime

Do you find that you are getting 'better' at resting? Do you feel lazy or does it just feel plain good?

I am learning how to rest which is easier when the body is crying for rest and recovery like mine has been doing lately. I still have those thoughts that I should be doing something fitness-related on those days.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

very, very good ab plank hold time pierini, I am impressed.

also good work on the 500m row!

Thursday, May 29, 2008
Complete rest day. My wife and I took my old Army buddy and his lady friend to San Francisco for the day. Beautiful weather. Stopped off in Berkeley for a slice of pizza and a quick visit with Discuss Fitness member Jasahn.

Friday, May 30, 2008
Arrived at Bodytribe Gym at 12:30 p.m.

Flexibility and warmup - with a PVC pole for about 15-20 minutes.

Snatch training - #1 = combo of hang power snatch/overhead squat/snatch balance drop squat: 45x3 - 45x3 - 65x3 - 85x1 - 85x1 - #2 = squat snatch singles progression: 95-105-115-125-135FAIL-135FAIL-135FAIL-135FAIL-135-145FAIL-145FAIL-145FAIL-145-150FAIL-150FAIL-150FAIL-150FAIL-and finally 105 for 10 successes out of 12 attempts. I believe I'll get the 150 sometime in June. The 145 today tied my PR and it was cleaner. The 10 of 12 of the 105 went smoothly. I wanted to go out with a muscle memory of successes.

Thinking about resuming squat cleaning in the next week. Left knee is not 100% but it is doing better.

Have a great weekend!

Pax Domini sit semper vobiscum

[gymgirl]

rarh!

i wrote super long post to you and hit submit and bye bye it went. sigh. well just wanted to say your training looks good! sorry about your knee and congrats on that 5 min plank~! woot woot! hope all is well, did i ever get you the info you requested? i can't seem to remember anything anymore on my old age. maybe it's age or im just so busy every day blurrs together...either way let me know if you need anything from me!

take care!