Pierini's May 2008 Training

Thursday, May 1, 2008
Complete rest day but I did get a little cross-training in trying to repair a clogged kitchen sink. No luck as the day ended.

Friday, May 2, 2008
Called the plumber and two hours later kitchen sink problem not solved, causing me to miss my Friday workout session with my Oly lift partner, so I settled for "Plan B" and visited the local gym in my neighborhood that has Oly rubber plates and platforms and a drop training environment. Decided to join for the month at $55. Did the following workout:

Flexibility & warmup - with a PVC pipe for about 15 minutes, shoulder dislocates/OHS combo, snatch drills and also some 4-count cherry pickers.

Snatch training - #1 = warmup: hang power snatch/OHS/snatch balance drop squat combo: 45x3 - 65x2 - 85x1 - #2 = squat snatch singles progression: 85(a power snatch)-85-95-105-115FAIL-115-125-135PR-140FAIL-140FAIL-140FAIL-140PR-105FAIL-105(bad form)-105-105. A good training day and some new PRs I have been patiently waiting for. No video evidence but witnesses so good enough for me. Good ATG squat depth which I am pleased with.

Clean & jerk training - singles progression: 105-105-135-145-155-165 - called it a day as my lower back was starting to stiffen up on me. I think my 2nd pull form was better or so it seemed.

The plumber is coming back on Monday and we are looking at bigger dollars. The charm and challenge of living in a 103 year old home. Have a great weekend!

Pax Domini sit semper vobiscum

[JDR3]

Very nice PR!

See you tomorrow.

[minime]

nice PR pierini!

Saturday, May 3, 2008
Saturday morning dojo workout. Shoulders feeling pretty sore from Friday's snatch training.

Sunday, May 4, 2008
Rest day, but the weather was nice so I decided to hit the streets and go for a long walk, not a fast pace but a leisurely pace with a couple of sit in the sunshine breaks along the way. My best estimate is that I walked about 7.5 to 8.0 miles, then another 0.5 miles in the evening to go buy a slice of pepperoni pizza.

Monday, May 5, 2008
Day off from work so I visited Bodytribe, my new 2nd gym I belong to now. Showed up around 11:55 a.m. and did the following:

Flexibility - with a PVC pipe - shoulder dislocates/OHS combo x 25 - 4-count cherry pickers x 25 - various clean & jerk technique drills x 5 each drill.

Clean & jerk training - #1 = Romanian deadlift rest & rack, then hang squat clean rest & rack, and finally split jerk: 45x5 - 95x3 - 115x1 - #2 = clean & jerk singles progression: 135-145-155-165-180-180-180FAIL-135-135-135-135-135 - so here was my problem today: I thought I was doing #175 but it was actually #180 as I had a 15 lb. on one side and a 10 lb. on the other. I couldn't figure out why I was having so much trouble and pressouts for both singles, something didn't feel right and now I know why - my bad as I could have injured myself - that will never happen again! All those black rubber plates look alike, at least the #10 and #15 do.

Pullups - standard grip pullups (strict): 10-10 (skipped the 3rd planned set).

Then I watched a couple of guys do some snatch training, coming to the conclusion that I have good shoulder flexibility and squat depth.

Thanks for stopping by and the congrats JDR and minime. Minime: enjoy your vacation and don't drink the water!

I may do some walking later on this evening.

Pax Domini sit semper vobiscum

Tuesday, May 6, 2008
Arrived at the gym at 6:25 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,062 strides.

Flexibility & stretching - #1 = shoulder dislocates/OHS combo x 10 - #2 = 4-count cherry pickers x 10 - #3 = back extension on GHD unit x 10 - #4 = walking lunge Samson stretch x 10 - #4 = snatch high pulls x 10 (#1 and #4 with a light pole).

Snatch training drills - #1 = snatch low pulls: 45x10 then triples of 95-115-135-145-155-165-175 - #2 = snatch high pulls: from the hang 45x10 and 95x3 then from the floor doubles of 115-135-145-145 and then triples of 135-135 - #3 = front squat: 45x10 then doubles of 135-145-155-165-175-185 - #4 = snatch grip behind-the-neck push press: warmup with shoulder dislocates x 10 with a light pole and 45x5 then triples of 95-115-135-145-155 and then cooldown of shoulder dislocates x 10 and standard grip pullup hang hold x 0:30.

Running - on the treadmill at 1% incline - #1 = warmup walking at 4.0mph for 5 minutes - #2 = 1-mile completed in 6:35 - my average HR was 166bpm (90% of max) and my highest HR was 179bpm (97% of max).

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

Have a great day!

Pax Domini sit semper vobiscum

Wednesday, May 7, 2008
Arrived at the gym at 6:35 a.m.

Flexibility & warmup - #1 = hang snatch high pulls with light pole x 25 - #2 = shoulder dislocates/OHS combo with light pole x 10 - #3 = 4-count cherry pickers x 10 - #4 = walking lunge Samson stretch x 10.

Static isometric contractions - with PRs in parenthesis - #1 = handstand hold back to the wall: 1:45 (1:59) - #2 = standard grip pullup hang hold: 1:26 slippery grip today (2:08) - #3 = ab plank: 3:22 (4:37) - #4 = superman extension on GHD unit: messed up and didn't get a time but guessing 0:40 to 0:45 (1:16) - definitely an off day!

So today was the day that I should have stayed in bed and taken a rest day - tomorrow will definitely be one! I may, however, take a walk later on this evening.

Have a great day!

Pax Domini sit semper vobiscum

Thursday, May 8, 2008
Today was a complete rest day. I needed it and I took it.

Friday, May 9, 2008
The plan was to train with my Oly lifting partner in his garage at 12:00 noon. But I had car problems that surfaced around 11:30 a.m. so I had to cancel for the 2nd week in a row. Last week it was a plumbing problem which cost be big time. Next Friday I have to go to Tucson, Arizona for business so I'll miss again. I went to my new "2nd gym" which is walking distance from my home, arriving about 12:00 noon, and did the following:

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

Snatch training - #1 = hang power snatch/OHS combo: 45x3 - 65x3 - 85x3 - #2 = squat snatch singles progression: 95-95-105FAIL-105-115-125-125-135VIDEO-145FAIL-145FAIL-145FAIL-145FAIL-145PR/VIDEO - #3 = snatch training combo of singles of snatch low pull/snatch high pull/squat snatch: 105-105-105-105-105.

Here is the 145 lb. squat snatch PR with all my form imperfections:

http://www.youtube.com/watch?v=dHjFHK7mTHw

Today I bought a glucosamine/chondroitin supplement and will try it for 60 days to see what it does for me. I've tried to liberate myself from vitamins and supplements but I decided to give this a try and see what it does for me. Stay tuned for details.

Have a great weekend!

Pax Domini sit semper vobiscum

Saturday; May 10, 2008
Saturday morning dojo workout. Left knee is bothering me.

Sunday, May 11, 2008
Complete rest day. Left knee is bothering me and it is puffy and swollen.

Monday, May 12, 2008
Trained at Bodytribe, my 2nd gym, the one in my neighborhood. Arrived at 11:05 a.m. and did the following:

Flexibility and warmup - with a PVC pipe for a solid 15 minutes.

Clean & jerk drills - #1 = clean low pulls: 45x5 - 45x5 - 95x5 - 135x5 - 185x5 - 185x5 - 135x5 - #2 = clean high pulls: 5 sets of 135x5 - #3 = front squat: 5 sets of 45x5 (bad left knee) - #4 = push press: 45x5 - 95x2 - 115x2 - 135x2 - 145x2 - 155x2 - quit as I didn't want any more demands placed on my left knee.

Other stuff - #1 = standard grip pullups x 10 - #2 = bar dips x 10.

Friday I did a #145 squat snatch and today I couldn't even do a #45 if I tried. The clean low pulls at #185 felt heavy and difficult. The thought of squat cleaning that weight makes me grimace. I'm definitely doing the "Plan B" workouts this week while my left knee heals up. I think the combo of last Friday's workout plus the Saturday morning dojo workout was just too much for it. My right knee feels like it is 20 years old. Maybe I'll take a walk later this evening.

Have a great day!

Pax Domini sit semper vobiscum

[westside24]

good squat snatch dude! did they get mad?

Hope your knee gets better.

Tuesday, May 13, 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 1,077 strides.

Flexibility - various drills with a light pole and other stuff for about 10 minutes. Left knee continues to be bad.

Snatch technique drills - 5 rounds of #1 = snatch low pulls from the hang 45x10, rest and then #2 = snatch high pulls from the hang 45x10. This was about all my left knee could handle.

That was it!

Wednesday, May 14, 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 1,081 strides.

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

Romanian deadlift/extension/shrug combo - 45x10 and then 5 reps of 95-135-155-175-195-195-195-135-135.

Snatch grip behind-the-neck push press - warmup with shoulder dislocates x 10 and 45x10 and then doubles of: 95-115-135-155-175 (missed the 1st rep then did the double)-180 and then: 185x1PR - 185x2PR - 185x3PR. I need to get a video of this next time. Needless to say, my shoulders were good this morning. I still think I'm good for more with a better knee and a drop environment.

That was it!

Originally Posted by westside24

good squat snatch dude! did they get mad?

Hope your knee gets better.

Westy, they did not get mad because those are rubber plates in the video and the gym is a drop-environment. Not cool of me to drop so high. Better to drop lower and be more gentle.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

hey pierini, great job on that snatch PR! I am dissappointed as it seems for some reason I cannot view it, do you know why this would be? I tried clicking on one of your other, older clips and it loaded fine but the new one won't play for me.

I hope your knee feels better!

I don't have a clue minime as I just checked and it works fine for me.

See if you can view it from here:

http://www.youtube.com/ejpierini

It should be the big video and the first one up. Might be a while before I repeat that one!

Thursday, May 15, 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 1,117 strides.

Flexibility - #1 = shoulder dislocates with a light pole x 20 - #2 = bar dip assisted slow ATG squats x 10.

Static isometric contractions - with PRs in parenthesis - #1 = handstand hold (feet against the wall): 1:53 (1:59) - #2 = standard grip pullup hang hold: 1:34 (2:08) 2nd week of sub-par performance - #3 = parallel squat wall sit: tried it and couldn't do it due to my left knee problem - #4 = ab plank: 3:29 (4:37) - #5 = superman extension on GHD unit: 0:50 (1:16) - #6 = something new a straight-leg situp extension (hands clasped and behind neck) on the GHD unit: 0:25 - wow this was tough as my muscles aren't familiar with this hold position.

Pullups - a single set of standard grip pullups x 12.

Other stuff - Well my left knee continues to be on the mend and I can tell it is going to take some time to heal. Tomorrow will be a training rest day as I have to fly to Tucson, AZ for business, same day up and back. Got an e-mail from Tommy Kono who critiqued my 145 lb. squat snatch. He believes I have the strength to do 160-165 lbs. currently. He thinks I have good explosiveness but it is not being applied correctly. He is sending me some of his Tommy Kono knee bands he sells as a gift which I should have in the mail on Saturday and assures me that they will help with my lifting and knee problem.

Have a great day! It is supposed to be 100F degrees here today.

Pax Domini sit semper vobiscum

[Eric_B]

Just wondering what material you used for the platform in your olympic lift garage. I'm working on a similar set-up. Is it just thin wood with a rubber mat underneath?

I train at a friend's house so I didn't build it but from what I can tell there is not a mat underneath the wood. It is multiple layers of thin wood with some "landing strips" on the side.

Lately I've trained at a gym and they have platforms but I prefer to train in an area that has a large surface rubber mat and that is what I was standing on when I did my recent 145 lb. snatch. That is a sufficient drop surface if you have rubber plates and in a garage with cement floors.

If you go to www.goheavy.com in the Oly lift section of the forum and ask the question about how to build one inexpensively, I'm sure you'll get quick answers and links to other sites with detailed instructions. I believe my training partner said it costs about $150 to build a good platform.