Pierini's October 2007 Training

Monday, October 22, 2007
Arrived at the gym at 6:50 a.m.

Elliptical trainer -resistance and incline both at level 10 for a 5 minute warmup, completing 1,127 strides (best effort is 1,264 strides).

Flexibility & warmup drills - #1 = boxing speed bag x 2:00 - #2 = combo of shoulder dislocates then overhead squat with light pole x 10 - #3 = handstand balancing x 0:30 - #4 = 10-technique medley of clean & jerk drills with light pole x 5 each - #5 = clean-grip deadlift 45x5 - #6 = front squat 45x5 - #7 = push jerk 45x5.

Clean & jerk training - 95x1 - 115x1 - 135x4 - 145x3 - 155x2 - 165x1 - 170x1PR - 175x0 - 175x0 - 135x5 - concluded with a standard-grip pullup hang hold x 1:00 - the 170 was a push jerk rather than a split jerk (didn't plan it that way it just happened, and the clean was not a deep squat clean, more a power clean with a partial squat to perfect the rack).

Running - on the treadmill at 1% incline - 800m at 7.5mph to warmup then 4x400m at 10.0mph and 4x200m at 11.0mph with 200m recovery at 6.0mph for all rounds except that last round recovery was at 7.5mph - completed 3 miles in 21:57 (7:19/mile pace) - my average HR was 160bpm (86% of max) and my highest HR was 171bpm (92% of max).

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

My associate brought her blood pressure measuring unit to work today so she checked mine - it was 118/63. Last time I checked it and recorded it was 113/69 on 11/17/06 and it was 116/70 on 8/22/03. So the good news is that I am holding my own in the BP department.

Have a great day!

Pax Domini sit semper vobiscum

Tuesday, October 23, 2007
Arrived at the gym at 6:55 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,133 strides (best effort is 1,264 strides).

Warmup & flexibility - #1 = shoulder dislocates then overhead squat with light pole x 10 - #2 = handstand balancing x 0:30 - #3 = 4-count cherry pickers x 10 - #4 = Tommy Kono bodyweight squats x 10 - #5 = front squats 45x5.

Superset #1 - 3 rounds of front squats then standard grip pullups x 10: 135x5 - 155x5 - 175x5 - good ATG depth but not upright enough for reps 3-5 at 175 - total of 30 pullups.

Superset #2 - 3 rounds of barbell overhead press for 115x5 then knees-to-elbow x 10 - total of 30 KTE.

I skipped a planned additional 25 minute session on the elliptical trainer at 70-75% of MHR. Tomorrow is a planned hard running day and I decided to save myself for that.

Have a great day!

Pax Domini sit semper vobiscum

[William S.]

Go get 'em, man! Good job!

Wednesday, October 24, 2007
Arrived at the gym at 6:55 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,010 strides (best effort is 1,264 strides).

Flexibility and snatch technique drills - all with light pole and 10 reps each - #1 = shoulder dislocates + overhead squat - #2 = 4-count cherry pickers - #3 = power snatch - #4 = snatch transfers - #5 = squat snatch.

Snatch training - #1 = hang power snatch + overhead squat: 45x5 - 65x5 - 85x3 - #2 = power snatch from the floor + overhead squat singles: 95-100-105 - #3 = squat snatch from the floor: 45 for 3x5 - 65 for 3x3 - 85 for 2-3-3 then 4 singles of 95 (1st was very good ATG but dropped forward and failed - 2nd and 3rd more like a power snatch or a 1/2 squat snatch - 4th was very good - finally!). Self-analysis: did a much better job today with 3rd pulls and a good 95 ATG is a best effort at my gym where I can't drop and have to go conservative.

Running - on the treadmill at 1% incline - planned on 5 miles but whimped out and did 3 miles in 22:22 (7:27/mile). I dropped my HR monitor watch and it konked out but I wore my strap and got HR readings from the treadmill at the end of each mile - mile 1 was 155bpm, mile 2 was 159bpm and mile 3 was 165bpm.

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

I'm semi-ticked off that I didn't get my planned 5-miler in. I'll do it next Wedesday, then bump up the distance to 6 miles the week thereafter.

Have a great day!

Pax Domini sit semper vobiscum

[minime]

nice work on that 95lb snatch pierini! I am looking forward to learning the lift.

Thursday, October 25, 2007
Arrived at the gym at 7:15 a.m.

Warmup - #1 = boxing speed bag x 1:00 - #2 = new combo with a light pole for 10 reps of: shoulder dislocates to overhead squat to 4-count cherry picker with 4th count being a snatch grip deadlift with extension and shrug (I like this).

Static isometric contractions
#1 = handstand hold against the wall x 1:33 (best effort is 1:35)

#2 = standard-grip pullup hang hold x 1:46 (much better than last week's slippery 1:11 but off my best effort of 2:08)

#3 = ab plank hold x 4:32PR (previous best effort was 4:14 - this was a total surprise as I planned on going for 3:00 but felt strong and went for it - for a while I had visions of 5:00 on my mind - I was really spent after I dropped like the feeling after doing 50 burpees as fast as possible - interesting).

Elliptical trainer - resistance and incline both at level 10 for 30 minutes of a planned 65-70% MHR effort completing 5,017 strides (average 167 strides/minute) and in the HR range of 120-129bpm (65-70% of max) so mission accomplished. An easy and pleasant cardio session at a walking talking effort but I still worked up a sweat.

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

Have a great day!

Pax Domini sit semper vobiscum

Friday, October 26, 2007
Day off from work so no early-morning gym, but I did train at 12:00 noon at a friend's house.

Warmup and shoulder flexibility drills - shoulder dislocates to overhead squat to 4-count cherry pickers with 4th count being a snatch-grip high pull - about 20-25 reps.

Snatch training - #1 = hang power snatch then overhead squat: 45x5 - 65x3 - 88x1 - #2 = squat snatch from the floor singles: 7 singles of 88 then 88x2 (all could have had better ATG depth).

Clean and jerk training - #1 = warmup of clean-grip deadlift: 135x5 and clean high pulls 135x5 - #2 = combo of power clean from the floor then hang power clean then squat clean from the floor then push press then push jerk and finally split jerk: 135x1 - #3 = clean and jerk singles working on perfect technique: 145 for 9 singles then 145 clean and 145 split jerk x 5.

Saturday, October 27, 2007
No Saturday morning dojo workout as our training room had been decorated for a Halloween party, so I went to my gym for a Plan B workout, arriving there at 10:20 a.m.

Warmup - #1 = boxing speed bag x 3:00 - #2 = combo with a light pole for 10 reps of shoulder dislocates to overhead squat to 4-count cherry picker with 4th count being a snatch-grip high pull.

Front squats - all Oly style ATG depth with upper body uprightness - #1 = singles of: 135-145-155-165-175-185-195-205failed - #2 = 135x20.

Power cals - #1 = standard-grip pullups x 15 - #2 = bar dips x 20.

Elliptical trainer - resistance and incline both at level 10 for 30 minutes, completing 5,054 strides with an average HR in the range of 135-140bpm.

Sunday is a day of rest for me. Have a great weekend!

Pax Domini sit semper vobiscum

[gcs118]

Worked up pretty high on front squats, 20 rep set not easy either.

Sunday, October 28, 2007
Complete rest day.

Monday, October 29, 2007
Arrived at the gym at 7:00 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,048 strides.

Warmup, flexibility and clean & jerk drills - #1 = boxing speed bag x 2:00 - #2 = combo with a light pole x 10 of shoulder dislocates to overhead squat to 4-count cherry picker with 4th count being a snatch-grip high pull - #3 = handstand balancing x 0:30 - #4 = clean & jerk technique drills with light pole x 3 for each 7 of technique drills - #5 = clean deadlift 45x5 and 95x3 then front squat 45x5 and 95x3.

Clean & jerk training - #1 = singles of 95 and 115 - #2 = triples of 135 and 145 - #3 = single of 155 power clean & push press then power clean and push jerk - then did a standard grip pullup hang hold x 1:00.

Running - on the treadmill at 1% incline - warmup of 800m at 7.5mph then:

800m at 8.6mph with 200m recovery at 6.0mph
800m at 8.8mph with 200m recovery at 6.0mph
800m at 9.0mph with 100m recovery at 6.0mph then 300m at 10.0mph

for a total of 2.5 miles in 18:28 (7:23/mile pace) with an average HR of 155bpm (84% of max) and a highest HR of 168bpm (91% of max).

I'm calling today an off day. Have a great day!

Pax Domini sit semper vobiscum

[minime]

good job on the 20 rep squat set pierini, i have not done high rep squats in so long, but I remember well how horrible they were.

Your running is going well.

[gymgirl]

oy! high rep squats=yuck. great job!

your wokrouts are looking great! I can't imagine doing high pulls with 135. i struggle doing them with just 45#! ab plank PR too! you are doing great!

Tuesday, October 30, 2007
I took a rest day. I needed it. I went to bed around 8:00 p.m. the night before and just couldn't get up at the early time I normally do to get to the gym.

But later in the day, with a grumpy eruption brewing (call it a grumpuption) and needing to spend some time with myself, I decided to take a moderately-paced walk to my bank for some banking, a total of about 3.5 miles. I felt better afterwards. That walked tamed the beast.

Wednesday, October 31, 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 1,093 strides.

Flexibility drills - #1 = combo of shoulder dislocates and overhead squat with a light pole x 25 - #2 = 4-count cherry pickers x 25.

Clean and jerk training - all were squat clean ATG and split jerk - light day of: 45x5 - 95x3 - 115x1 - 135x5 (althought this one was tough) - that was it as I need to save myself for my run.

Running - on the treadmill at 1% incline - 1/2 mile at 7.5mph then 4.5 miles at 8.0mph and finally 1 mile consisting of 4 rounds of 300m at 8.6mph and 100m at 8.1mph - total of 6 miles completed in 44:42 (7:27/mile pace). My average HR was 160bpm (86% of max) and my highest HR was 175bpm (95% of max).

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

Thanks for stopping by minime and gymgirl. I always like being on the receiving end of your attaboy posts.

So I think I need a couple days of rest as there are some fitness performance indicators suggesting that I should. Plus I detect a bad attitude brewing and that isn't right. If I was a woman people would be calling me a b**ch right now.

I'm starting a new training journal for November. Have a great day or fake it if it isn't.

Pax Domini sit semper vobiscum

[JDR3]

Man I wish it was Friday!!!!!

Good attention to detail and thanks! I fixed it.

[minime]

way to go on completing that 6-miler. I know if I were in 'that mood' I probably wouldn't have made it through.