Pierini's October 2007 Training

Monday, October 1, 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 1,112 strides (10 more than last time - last Tuesday - and 152 less than best effort of 1,264 strides).

Shoulder flexibility and clean & jerk technique drills - with a light pole plus one handstand balancing round for about 0:20.

Clean & jerk training - #1 = warmup of hang clean deadlift 95x5 and front squat 95x5, then

#2 = complex singles of power clean from the floor, then hang squat clean, then squat clean from the floor, and finally split jerk: 95-115-135, then

#3 = squat clean and split jerk doubles: 145-155, and finally

#4 = tried squat clean and split jerk single of 165 (got the clean, stuck deep in the ATG hole for a good 2-3 seconds, managed to squat out of it and stand up burning bigtime energy, and failed the split jerk, then made a business decision that was it).

Barbell overhead press - 130 for 2-2-2-2-2 - then 120x3 (failed rep 4, plan was 5 reps). Next week I'll test for a single.

Front squat - a little tired at this point so 140 for 5x5 - good ATG depth and good upper body uprightness.

Running - tried to talk myself out of this but I knew it had been 13 days so I had no choice but to do something - 400m warmup at 7.5mph, then 4 rounds of 400m at 10.0mph with 200m recovery at 6.0mph - then 400m cooldown at 7.5mph - total of 2 miles in 14:41.

It felt good to get back to the gym. Have a great day!

Pax Domini sit semper vobiscum

[minime]

happy october pierini! you started the month off with a great workout!

Tuesday, October 2, 2007
Rest day. I had to go to San Francisco for a business day trip. Super nice weather there.

Wednesday, October 3, 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 1,145 strides (37 more than Monday and 119 less than my best effort of 1,264 strides).

Warmup drills - shoulder flexibility and snatch technique drills with a light pole, plus handstand balancing. Shoulders felt good this morning.

Snatch training - #1 = hang power snatch then overhead squat x 3: 45-65-85 - #2 = hang squat snatch: 45 for 3x5 - 65 for 3x3 - 85 for 2x2 - #3 = hang snatch grip deadlift with shrug then hang snatch high pull x 3: 95-105-105. No need to go heavier than this until I conquer correct form. I am not there yet!

Superset - back squat then standard grip pullup x 10 - #1 = 135x5 - #2 = 155x5 - #3 = 175x3 - all squat reps ATG and all pullup sets unbroken with good form.

Running - on the treadmill at 1% incline - 4 miles in 29:58 (7:30/mile pace) - average HR was 165 bpm (89% of max) and highest HR was 177 bpm (96% of max). I haven't done 4 miles in a very long time - HR stats a little high compared to last year at this time. I'll get a couple more 4-milers then bump it up to 5 miles. I need to make a "business decision" if I am going to run the Thanksgiving Day 10k fun run that I have done for the past 4 years. If so, I need to ramp up the running training a bit.

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

Hi minime, thanks for the beginning-of-the-month well wish you sprinkled on my journal. I always look for it.

Have a great day!

Pax Domini sit semper vobiscum

[tim_mcf]

I like the look of your snatch-support exercises. Is that from Tommy Kono? If so, I think it would be a great idea to share some of his ideas, maybe in a new "General Fitness" thread. I would appreciate it anyway.

Hi Tim,

Actually some of those drills are from an article written by Jim Schmitz who was the head coach for the American Olympic weightlifting team for at least 2 Olympics. I've read two article he wrote in Milo magazine.

See the new thread I started. I hope this is helpful to you.

Thursday, October 4, 2007
Arrived at the gym at 7:05 a.m. I decided to take it easy this morning as yesterday's 4-mile treadmill run really took the beast out of me. Last night I slept like a drunk sailor who had been sucker-punched in a bar room brawl. This is the short workout I did this morning:

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,033 strides (112 less than yesterday and 231 less than my best effort of 1,264 strides).

Whole body warmup medley - 3 rounds of the following: #1 = boxing speed bag x 1:00 - #2 = front-to-butt, straight-arm shoulder windmills with light pole x 10 - #3 = overhead squat with light pole x 10.

Static isometric contractions - prior best effort in parenthesis - #1 = handstand hold x 1:30 (1:31) - #2 - standard grip pullup hang hold x 1:48 (2:08) - #3 = superman extension on GHD unit x 1:05PR (1:00). Poor verticality on the handstand hold prevented me from getting a PR this morning. It was hard work to get what I got - next time I should get it.

A quick closer - #1 = overhead squat 45x25 - #2 = v-ups x 25.

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

Something is better than nothing. This was a dry gym shirt workout day. Nothing wrong with that. As I have posted before, the holds sure make my body feel great. I don't know why I don't do them more often.

I am taking Friday off from work but I will train the Oly lifts. Have a great day!

Pax Domini sit semper vobiscum

Friday, October 5, 2007
Olympic lift training today. Woke up a little sore in new places from Thursdays single set of overhead squats 45x25.

Shoulder warmup - 3 rounds of shoulder dislocates (thanks to Brat for giving me a name for these) x 10 and overhead squats x 10 with a light bar.

Snatch training - #1 = hang power snatch then overhead squat x 3: 45-45-45-45 - #2 = squat snatch from the floor singles: 88fail-88-88fail-88-88fail-88-98fail-98fail - #3 = power snatch from the floor singles: 98-98. Not a very good day again today but I believe some improvement is right around the corner.

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 and finally split jerk singles: 88-135 - #2 = squat clean from the floor and split jerk doubles: 135-145-155-155single - #3 = squat clean from the floor and push jerk: 155x1.

Saturday, October 6, 2007
Saturday morning dojo workout.

Sunday, October 7, 2007
This is a planned rest day although in a couple of hours I will get in 2 miles of moderate-paced walking going to and from late afternoon Sunday Mass.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum

[trainerty]

Hey Pierini,

I like what you folks have done with the place.

Enjoy San Fran. Liking the O lifts.

I'll read those articles you have hear as soon as I can.

Monday, October 8, 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 1,117 strides (84 more than last Thursday and 157 less than my best effort of 1,264 strides).

Warmup - shoulder flexibility drills, snatch transfer drills and clean & jerk drills with a light pole, plus handstand balancing.

Clean & jerk training - #1 = complex of clean deadlift, then clean deadlift with extension and shrug, then power clean from the floor, then hang power clean, then front squat, then squat clean from the floor, then push press, then push jerk, and finally split jerk: 45x5 and 95x2 (completed the reps of each exercise before going to the next exercise) - #2 = clean & jerk singles: 135-145-155-165.

Barbell military press - singles of 125-135-145PR-150fail - then 135x2.

Front squats - doubles of 135-155-175-195 (a little forward on the 2nd rep) - then 135x5 (with a 5-count ATG clean rack pause at the rock bottom with good upper body uprightness).

Running - on the treadmill at 1% incline - warmup of 400m at 7.5mph then 6 rounds of 400m at 10.0mph with recovery jog of 200m at 6.0mph, total of 2.5 miles completed in 18:05 (7:14/mile pace). My average HR was 164bpm (89% of max) and my highest HR was 177bpm (96% of max) -then 0.5 mile walking cooldown at 4.0mph.

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

Thanks for stopping by Ty - been missing your eloquent fitness counsel and cyberspace posting charm. Hope the condo is doing good and you make a zillion dollars with your new gym venture. Get back to Discuss Fitness land soon.

Have a great day!

Pax Domini sit semper vobiscum

[tim_mcf]

That's a heavy press. Very nice! All that oly lifting is having positive carry-over effects.

Tuesday, October 9, 2007
Arrived at the gym at 7:15 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,123 strides (6 more than yesterday and 151 less than my best effort of 1,264 strides).

Flexibility warmup - #1 = speed bag x 1:00 - #2 = shoulder dislocates with light pole x 10 - #3 = handstand balancing for about 0:30 - #4 = overhead squat with light pole x 10.

Single set of - #1 = standard grip pullups x 15 - #2 = bar dips x 20.

Boxing heavy bag circuit - 3 rounds of: #1 = heavy bag work with moderate intensity x 3:00 - #2 = overhead squats with light pole x 10 - #3 = speed bag x 1:00.

That was it. I was tired this morning and short on sleep last night so I did the "something is better than nothing" workout. Thanks for stopping by Tim. I'd like to overhead press my bodyweight eventually but my first task is to clean & jerk my bodyweight. Maybe by February.

Have a great day!

Pax Domini sit semper vobiscum

[gymgirl]

good god, tim is right that is a heavy press! nice work pierini! your training is going well. C&J BW in no time!

Wednesday, October 10, 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 1,158 strides (35 more than yesterday and 106 less than my best effort of 1,264 strides).

Flexibility and warmup drills - #1 = boxing speed bag x 1:00- #2 = shoulder dislocates - #3 = handstand balancing for about 0:30 - #4 = snatch grip deadlifts - #5 = snatch grip deadlifts with extension and shrug - #6 = snatch high pulls - #7 = behind-the-neck snatch grip drop squats and overhead press - #8 = power snatch - #9 = squat snatch - all for 10 reps with a light pole. Excuse the detail but it is for my benefit to determine the best early morning flexibility combos to prepare my shoulders for snatch work.

Snatch training - #1 = hang power snatch then overhead squat triples: 45-65-85 - #2 = power snatch from the floor then overhead squat singles: 95-95-95 - #3 = power snatch from the floor singles: 105-105-105 (some pressout on 1st and 2nd single but 3rd single was better) - #4 = squat snatch from the floor: 45 for 3 triples - 65 for 3 doubles and 85 for 3 singles.

Running - this is a run I didn't want to do but I did it and feel good about that - on the treadmill at 1% incline - excuse the detail but last week's stats in parenthesis are for my benefit - 4 miles in 29:25 (29:58) - my average HR was 157bpm or 85% of max (165bpm or 89% of max) and my highest HR was 175bpm or 95% of max (177bpm or 96% of max) - I spent 7:47 (20:20) in my training zone of 165-175bpm. Morning BW was 1.5 lbs. higher - overall a better running performance this morning but I am still off from a year ago.

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

Have a great day!

Pax Domini sit semper vobiscum

Thursday, October 11, 2007
Arrived at the gym at 7:05 a.m. I was tired this morning - I think it was the hard 4-mile treadmill run yesterday morning so I did the "something is better than nothing" or the "almost nothing" workout this morning.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, cruising this morning at a very comfortable and slower pace of 948 strides (210 less than yesterday and 316 less than my best effort of 1,264 strides).

Flexibility and warmup - 3 rounds of the following using a light pole except for the speed bag: #1 = boxing speed bag x 1:00 - #2 = shoulder dislocates x 10 - #3 = overhead squat x 10 - #4 = clean & jerk technique medley completing 3 reps of each movement before proceeding to the next movement: power clean from the floor, hang squat clean, squat clean from the floor, push press, push jerk and split jerk.

Static isometric contractions - #1 = handstand hold x 1:32PR (previous PR was 1:31 - my right hand was hurting and I am surprised I held as long as I did - #2 = standard grip pullup hang hold x 1:29 (PR is 2:08 - this is terrible! I lost my stick, slipped and had to drop - I had much more hang time left as there was no sign of forearm failure).

I had other plans to do this and that but I decided to call it a day. There is always tomorrow which will be a day off from work and some Oly lift training on the platform with rubber plates. And some weightlifting shoes I ordered should arrive today so it will be great to lift with some wedge in my shoes.

Have a great day!

Pax Domini sit semper vobiscum

[gymgirl]

nice run pierini! do you get bored on the treadmill? since i started running outside i can't get myself to run longer distances on the treadmill. I never in a million years thought i would say that though!