Pierini's October 2007 Training

[Bob44]

Some more Middle-age man words of wisdom.

It is better to have a wedge in your shoe, than wedgies in your shorts.

To tell you the truth gymgirl, I have caught myself getting a little restless on the treadmill as of late since I have been doing shorter treadmill interval workouts so the longer 4-milers seem like they take forever to complete. But ramping up the intensity seems to solve the problem. I've said before, boredom and intensity cannot co-exist.

The treadmill seems to be friendlier to my older knees. And I am still suffering from foot pain that has its origin in the track meet runs I did this summer. I think it was from wearing track shoes with spikes (not alot of support) and the hard turns around the track for the 200m and 400m distances I raced. I don't know what I have but my feet hurt the following day after a run so I've had to limit my running to what I am currently doing which is alot less than what I have done in the past.

It would be fun to go on a run with you. You might be able to outrun me right now.

Running outdoors in the right temperature and a coolness to the air is great! Thanks for asking.

Funny Bob.

Your post made me do a wedgie check and I am proud to report that all is well. I passed inspection.

Friday, October 15, 2007
Trained with a friend at his house starting around 12:00 noon.

Shoulder warmup drills - using a PVC pipe filled with sand which I really liked. I need to make one for myself.

Snatch training - many sets of singles and doubles, including hang power snatch plus overhead squat, power snatch from the floor and squat snatch from the floor, ranging from 45 to 88 lbs.

Clean & jerk training - #1 = power clean from the floor, then hang power clean, then squat clean from the floor, then push press, then push jerk, then split jerk singles: 88-88 - #2 = squat clean from the floor then split jerk x 3: 88 - #3 = squat clean & split jerk singles: 135-135-155-155 - #3 = back squat, then behind-the-neck split jerk, then front squat, then split jerk single: 135.

Tired or lazy, one or the other or both, so I quit.

Saturday, October 13, 2007
Had commitments so couldn't make my Saturday morning dojo workout. But I did manage to walk about 3 miles during the day.

Sunday, October 14, 2007
Rest day. Got a good nap in in the afternoon. Walked 2 miles to and from late afternoon Sunday Mass.

Monday, October 15, 2007
Arrived at the gym at 7:05 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,132 strides (184 more than last Thursday and -132 less than my best effort of 1,264 strides).

Flexibility and clean & jerk drills - #1 = boxing speed bag x 1:00 - #2 = shoulder dislocates with light pole x 10 - #3 overhead squats x 10 with light pole - #4 = handstand balancing x 0:30 - #5 = 9 medley clean & jerk technique drills x 3 each with light pole - #6 - same as #5 except 5 reps and with a 45 lb. Oly bar.

Clean & jerk training - #1 = hang squat clean, then push jerk, then squat clean from the floor, then split jerk single of 115 - #2 = squat clean and split jerk: 135x2 - 145x2 - 155x2.

Barbell military press - 120 lbs. for 3x3 (attemped and failed 4th rep on all 3 sets - off-off-off!)

Front squats - tomorrow!

Running - on the treadmill at 1% incline - 800m warmup at 7.5mph then 4 rounds of 800m at 9.0mph with 200m recovery at 6.0mph - a total of 3 miles completed in 22:09 (7:23/mile pace). My average HR was 160bpm (86% of max) and my highest HR was 174bpm (94% of max).

Today was another off day. I need to ramp up my running as I have made a business decision to enter a 10k fun run on Thanksgiving Day with a running partner or two.

Have a great day!

Pax Domini sit semper vobiscum

Tuesday, October 16, 2007
Arrived at the gym at 7:10 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,182 strides (50 more than yesterday and 82 less than my best effort of 1,264 strides).

Warmup & shoulder flexibility drills - 3 rounds of: #1 = boxing speed bag x 1:00 - #2 = combo of shoulder dislocates then overhead squat with a light pole x 10.

Front squats - warmup of 45x10 then ATG 135x5 - 155x5 - 175x3 - 155x5 - 135x10.

A round of power cals - #1 = standard grip pullups x 10 - #2 = bar dips x 20 - #3 = knees-to-elbow x 10.

Nothing else - something is better than nothing - have a great day!

Pax Domini sit semper vobiscum

[minime]

workouts are looking great pierini! your journal always motivates me to put more into my running. Now that my broken toe seems to have healed up, i have no more excuses. Yesterday I was asked by somebody what was my mile time and I replied 'six minutes' after which i felt guilty because it has been so long since i ran that!

So in your opinion, how long after you have set a PR do you still get to claim that PR when it comes to running? do you get one month, or six months? i was just wondering whether i had told an outright lie

Also, good job on that overhead press PR you had, i know it was last week but i am a bit behind. That is a strong press, very impressive.

When you c&J your bodyweight, perhaps you would consider taking a video clip : i would love to see it. Someday I hope to do it, but you will get there long before i do.

In my opinion, a PR lasts until replaced by a new PR. It's life is longer than the maker.

When Tommy Kono visited me, we had a dinner for him and as we sat around the table I asked him what his PR was for the Olympic overhead press. He said 350 lbs. Now granted at age 77 he probably couldn't do 1/3 of that amount but that was his PR.

You know you are getting old when your PRs are etched in historical stone. I think I have a few of those.

Thanks for stopping by.

[gymgirl]

Originally Posted by pierini

To tell you the truth gymgirl, I have caught myself getting a little restless on the treadmill as of late since I have been doing shorter treadmill interval workouts so the longer 4-milers seem like they take forever to complete. But ramping up the intensity seems to solve the problem. I've said before, boredom and intensity cannot co-exist.

The treadmill seems to be friendlier to my older knees. And I am still suffering from foot pain that has its origin in the track meet runs I did this summer. I think it was from wearing track shoes with spikes (not alot of support) and the hard turns around the track for the 200m and 400m distances I raced. I don't know what I have but my feet hurt the following day after a run so I've had to limit my running to what I am currently doing which is alot less than what I have done in the past.

It would be fun to go on a run with you. You might be able to outrun me right now.

Running outdoors in the right temperature and a coolness to the air is great! Thanks for asking.

i was thinking of you yesterday as i did my 10k on the treadmill.I thought yep, it sure would be fun to be running with pierini. I'd probably pick up the pace a bit too.

your workouts are looking great as usual!

Wednesday, October 17, 2007
Arrived at the gym at 7:20 a.m. this morning.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 966 strides (216 less than yesterday and 296 less than my best effort of 1,264 strides). Took it easy and cruised today.

Warmup, flexibility & snatch drills - #1 = boxing speed bag x 1:00 - #2 = combo of shoulder dislocates then overhead squat with light pole x 10 - #3 = snatch technique medley with light pole x 5 each. Skipped handstand balancing as my right hand/wrist is bothering me.

Snatch training - #1 = hang power snatch then overhead squat: 45x5 - 65x3 - 85x3 - #2 = snatch grip deadlift then extension and shrug: 115x5 - 135x5 - 155x5 - nothing else as my left shoulder is tight and my right hand/wrist is bothering me.

Shrug work - something different for fun - #1 = barbell overhead shrugs: 75x10 - 95x10 - 115x10 (capable of handling more weight - next time) - #2 = dumbell shrugs (weight of each dumbell): 75x10 - 85x8 - 95x6 (left grip slippage on 3rd set cut the reps short).

Running - on the treadmill at 1% incline - 5 miles in 37:03 (7:25/mile pace) - my average HR was 122 bpm (66% of max) and my highest HR was 182 bpm (98% of max). I believe the average HR reading is wrong - probably more like 85% of max. I haven't run 5 miles in a long time. I'll do it a couple more times then bump up the distance to 6 miles in preparation for my 10k fun run.

Stretching - skipped it as I had an extended telephone call. I'll try tonight or else I'll face the consequences of some stiff hams.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice work on that 5mile run pierini! Maintaining that pace for 5 miles is very impressive. My HR monitor has been acting up too and giving incorrect readings.

Thursday, October 18, 2007
Arrived at the gym at 7:05 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 981 strides (15 more than yesterday and 283 less than my best effort of 1,264 strides - second day of taking it easy).

Warmup & flexibility drills - 3 rounds of: #1 = boxing speed bag x 1:00 - #2 = combo of shoulder dislocates then overhead squat with light pole x 10 - #3 = 4-count cherry pickers x 10.

Static isometric contractions - #1 = handstand hold against the wall: 1:35PR (previous PR was 1:32) - #2 = standard grip pullup hang hold: 1:11 drop 0:17 change bars 0:31 (PR is 2:08) - this is the 2nd week I have had serious grip and slippage problems - I have a serious case of sweaty palms. I need chalk and some "summer school" remedial work with this drill.

That was it. My flesh and bones are feeling like the 52 years that they are so today was a something is better than nothing workout. Yesterday's 5-mile treadmill run is the likely culprit.

Have a great day!

Pax Domini sit semper vobiscum

Friday, October 19, 2007
Trained at a friend's house in his garage, starting at 12:00 noon.

Flexibility and warmup drills - shoulders and lower back. Used a long PVC pipe filled with sand for 2 rounds of shoulder dislocates and overhead squat combos for 10 reps per round. I need to make one for myself as I really like it.

Snatch training - shoulders are really sore so I took it really light - #1 = hang power snatch to overhead squat: 45x5 - 45x5 - #2 = hang power snatch x 1 to overhead squat x 2 then squat snatch from the floor x 1: 88 - #3 = hang power snatch: 88x3 - 98x3 - 98x3.

Clean and jerk training - #1 = clean-grip deadlift x 5 then clean-grip deadlift with extension and shrug x 3: 98 - #2 = power clean from the floor then push press then hang power clean then push jerk then squat clean from the floor then split jerk: 98 - #3 = power clean from the floor (working on the bump): 98x3 - #4 = power clean from the floor x 2 then squat clean from the floor then push press then push jerk then split jerk: 135-135-135-135 - #5 = squat clean from the floor and split jerk: 8 rounds of 135 singles working on perfect form, except last round was 5 reps of the split jerk.

That was it. Took some OTC naproxene before hitting the sack as a hedge against my nuisance shoulder muscle aches.

Saturday, October 20, 2007
Saturday morning dojo workout.

Later on walked about 2 miles at a snail's pace with my wife to check out a couple of open house homes for sale, just for kicks - a middle-age leisure activity.

I'm resting on Sunday. Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum

[gcs118]

Since you've been doing the olympic lifts a lot more frequently, how have they affected the rest of your workouts? More explosive on bodyweight exercises? Better cardio? Stronger? I'm curious.

Sunday, October 21, 2007
Complete rest day.

Hi Greg,

Training with the Oly lifts and focusing on heavier (for me) weight and lower reps has resulted in my pullup, pushup and bar dip single set maxes to drop. I can't say I am running any faster but I'm guessing that I could possibly run 200m and 400m distances faster if I did some preparatory work.

My shoulder flexibility has improved greatly. Recently I completed 3 sets of 8 reps of behind-the-neck wide grip pullups, something I couldn't do before.

And I have much better hip girdle flexibility and am able to perform ATG front squats with very good uprightness. I am not using alot of weight compared to what you young and strong bucks handle, but I am doing them, something I never thought I would do.

I also think my kicks are stronger too.

But I am very frustrated at the lack of progress I have made with the Oly snatch.

I'm constantly evaluating this and I hope I have better news to report in a couple of months from now.

Thanks for asking.

Pax Domini sit semper vobiscum

[gcs118]

Wow not really what I expected...thanks for the detailed feedback pierini. I'm sure your snatch will improve, it doesn't look like an easy lift.