Pierini's November 2006 Workouts

Wednesday, November 1, 2006

Complete day of rest. Didn't need it but took it.

Thursday, November 2, 2006

Arrived at the gym at 3:00 p.m. for a quick bar dip workout.
5 sets of bar dips with 3 minutes rest between sets: 28-15-14-13-12 = total of 82 reps. First set was 2 reps less than first set PR and total reps was 3 reps less than 5 set PR of 85 reps on 10/18/06.

Later at 5:30 p.m. I ran again with the Fleet Feet Store running group. Dark, wet from afternoon rain, and very slippery streets. I hit every red light possible. Had to run cautiously but the air was cool and clean. 5 miles in 41:40 (8:20/mile pace), almost 2 minutes slower than last week. My average HR was 155 bpm (84% of max) and my highest HR was 182 bpm (98% of max) which seemed odd because my perceived effort of exertion was much lower than the HR readings.

I'm taking Friday off from work but am planning on training. Enjoy your weekend!

Pax Domini sit semper vobiscum.

Friday, November 3, 2006

Took the day off from work so went to the gym early at 10:00 a.m.

Bar dips - 28-18-14-12-11 = 83 reps. +1 more reps than Thursday's workout and -2 reps of my 5 set PR of 85 reps. Rest was 3 minutes between sets.

Pullup/chinup medley - #1 = standard grip pullups x 12 - #2 = standard grip chinups x 10 - #3 = close grip pullups x 6 - #4 = close grip chinups x 6 - #5 = wide grip pullups x 5 - #6 = wide grip chinups x 6. Total of 45 reps. Rested 2 minutes between sets. Off performance day. I was a little pooped from the bar dips.

Saturday, November 4, 2006

Saturday morning dojo workout. Afterwards was week #11 of hill sprints. 130 meter hill sprints at maximum effort with 2 minute recovery walking down the hill for 8 rounds. My average HR was 148 bpm (80% of max) and my highest HR was 213 bpm (115% of max and hopefully an incorrect reading). Total of 20 minutes:

#1 = 0:26 - #2 = 0:26 - #3 = 0:25 - #4 = 0:26 - #5 = 0:28 - #6 = 0:27 - #7 = 0:28 - #8 = 0:28.

0:03 faster than last week and fastest of the 11 weeks I have been doing these. Had a young 25 year partner today and he helped. He got me the first 2 rounds, I whupped him rounds 3-7 and he got me on the 8th round.
Training partners are great!

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum.

[gymgirl]

great work on your fastest week yet pierini! it must feel good to whoop a youngin'!

also great work on those bar dips, very impressive.

enjoy the rest of your weekend!

[laura817]

Originally Posted by pierini

#1 = 0:26 - #2 = 0:26 - #3 = 0:25 - #4 = 0:26 - #5 = 0:28 - #6 = 0:27 - #7 = 0:28 - #8 = 0:28.

0:03 faster than last week and fastest of the 11 weeks I have been doing these. Had a young 25 year partner today and he helped. He got me the first 2 rounds, I whupped him rounds 3-7 and he got me on the 8th round.
Training partners are great!

Congrats on beating your time on the uphill sprints, Pierini! Rounds of 8 uphill sprints are killer! And good for you for beating the 25 years young-um.

Sunday, November 5, 2006
Active rest. Went for a 2 mile walk in the morning - moderate pace.

Monday, November 6, 2006
Arrived at the gym at 2:50 p.m.

Pullup/chinup medley - 1 minute rest between sets and 2 minutes rest between grip change.

#1 = standard grip pullups: 14-8-5 = 27 (27)

#2 = standard grip chinups: 8-6-5 = 19 (46)

#3 = close grip pullups: 5-4-5 = 14 (60)

#4 = close grip chinups: 6-5-5 = 16 (76)

#5 = wide grip pullups: 5-5-4 = 14 (90)

#6 = wide grip chinups: 6-5-4 = 15 (105)

Total of 105 reps. Felt strong today and it's about time. Normally I have been averaging 100 reps for this medley and struggling on the last 2-3 reps to get 100.

Running - Treadmill at 1% incline.

1,600 meters at 7.5 mph (8:00/mile) to warm-up, then

1,600 meters at 8.7 mph (6:54/mile) with 200 meter recovery at 6.0 mph (10:00/mile) x 2 rounds, then

800 meters at 9.0 mph (6:40/mile) with 200 meter recovery at 6.0 mph x 2 rounds, then

400 meters at 9.5 mph (6:19/mile) with 200 meter recovery at 6.0 mph x 2 rounds, then

200 meters at 10.0 mph (6:00/mile) with 100 meter recovery at 6.0 mph x 2 rounds.

Total of 6 miles in 44:01 (7:20/mile). My average HR was 156 bpm (84% of max) and my highest HR was 169 bpm (91% of max). I spent 18:40 at 160-170 bpm.

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

Have a great day!

Pax Domini sit semper vobiscum.

Tuesday, November 7, 2006
Arrived at the gym at 3:15 p.m.

Ab/core training - continuing on with the same mix of exercises which I have found very effective. Increased reps and hold times for everything except v-ups and GHD back hyperextensions where my reps were the same as the prior week. Further increases are going to come very slowly. #1 = v-ups x 29 (even) - #2 = GHD back hyperextensions x 29 (even) - #3 = prone ab plank hold x 3:51 (+0:06) - #4 = right side plank hold x 1:21 (+0:03) - #5 = left side plank hold x 1:21 (+0:03) - #6 = chinnies (ab bicycle cross crunches) x 140 (+10).

Power clean & push press - increased the weight by 5 lbs to 120 lbs. 5 sets: 5-5-4-6-5 = 25 reps. Missed full extension of the 5th rep for the 3rd set. Goal was 5 x 5. I will stick with the same weight next week but shoot for 4 sets of 6-7 reps.

Squats - #1 = 135 x 10 - #2 = 150 x 6 - #3 = 95 x 25. Back started to tighten up on the 2nd set so went for volume on the 3rd set. I am having trouble with my form and finding the best stance for my left knee limitation. No more squats until after my 10k fun run.

Well after 2.5 years of strictly bodyweight only training, I've introduced some weights one day a week, so I guess my training can best be defined at 80% bodyweight-only training. That seems like a good current mix for me.

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

Hi pierini - november's looking good so far! good work on the 105 pullup/chinup medley.

i was wondering, how do u do your squats - to parallel, or ATG?

Hi minime,

Parallel as I have limitations with my left knee that is currently making ATG impossible. After my fun run I'm going to devote some time to getting my form and stance correct. While I'm committed to bodyweight only training, I do think once a week of power cleans & push presses and squats (alternating with deadlifts) will fit quite well with my fitness goals. Banging out 20-25 reps of my BW (currently 182 lbs.) for squats is probably as far as I want/need to go with squat training.

Wednesday, November 8, 2006
Arrived at the gym at 2:50 p.m.

Weighted bar dip workout - warm-up set of BW x 5 reps. Then multiple sets of BW+55 lbs. 7-6-5-5-4. And finally a closing set of BW x 17 for a total of 7 sets and 49 reps. Other than 1st set warm-up, all sets were to a safe failure, resting 2 minutes between sets. Today's 7 set total reps of 49 was 1 more than the last time I did a weighted dip workout on 10/26/06 except on that workout I did BW+45 lbs. So I did good today in my book and my dip range was also good. Shoulders have been behaving really good lately, but I am doing a very good shoulder stretch warm-up and I'm sure that's helping alot.

Running - on the treadmill at 1% incline. Warm-up of 1,600 meters at 7.5 mph. Then 400 meters at 10.0 mph with 200 meter recovery at 6.0 mph for 5 rounds. Finally a 200 meter finish at 10.0 mph for a total of 3 miles in 22:32 (7:31/mile pace). My average HR was 151 bpm (82% of max) and my highest HR was 168 bpm (91% of max). I planned on doing 5 miles but quit at 3 miles because I'm planning on running 5 miles tomorrow with the Fleet Feet Store running group.

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

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

oh ok - i read conflicting views on the squats. Some people say ATG is better for knees, some people say it is worse for them. However, my physio says i should only go to parallel, so I'll stick with that.

great dip workout yesterday !

[gymgirl]

Originally Posted by pierini

So I did good today in my book and my dip range was also good. Shoulders have been behaving really good lately, but I am doing a very good shoulder stretch warm-up and I'm sure that's helping alot.

nice improvment on the weighted dips, pierni. would you mind sharing your shoulder stretch warm-up?

have a great day!

[minime]

oh yes, i too would like this shoulder warmup!

Pierini's shoulder warm-up before a bar dip workout:

#1 = alternating high reach - one arm overhead and reach to the stars with fingers extended, working on a good extension, then the other arm.

#2 = then I grap one of those bars that people use for oblique twists (it hardly weighs anything). I get a very wide grip holding it below and in front of me, then raise it up in a snatch like lift and bring the bar behind my neck and behind my back until it can't go any lower, then return.

#3 = then I stand in front of a mirror when arms extended to my side, palms down and I start extended my arms as far as they will go, relax the extension, then repeat.

#4 = same as #3 except my palms now face forward.

#5 = same as #3 except my palms now face up.

#6 = now I do what I call the egyptian - basically more extension except in an alternating fashion. I turn my head to the right and extend both arms but my right arm is palms up and my left arm in palms down, now I rotate and turn to the left with my left arm palms up and my right arm palms down. So it is a rotating extension.

#7 = there's another one I do but it's too hard to explain.

#8 = finally, I go to this machine for doing seated tricep pushdowns that you can add weight to. The movement mimics a dip movement. I start doing tricep pushdowns (again it mimics the dip movement) with as full of a range as I can. If I didn't have access to this unit, I would go to the bar dip station and do something similar except standing on a bench to hold most of my weight as I am solely stretching at this point.

I do 10 reps of #1 to #7 and about 20 reps of #8. It doesn't take more than 5 minutes.

[gymgirl]

thank you mr. p. I am going to give it a try today!

Thursday, November 9, 2006

Ran with the Fleet Feet store running group at 5:30 p.m. 5 miles in 39:44 (7:57/mile pace). My average HR was 158 bpm (85% of max) and my highest HR was 187 bpm (101% of max).

I'm going to go eat. I'm taking tomorrow off from work but I may train. Enjoy your weekend!

Pax Domini sit semper vobiscum.