Pierini's October 2008 Training

Saturday, October 11, 2008
Rest day but I did walk 1 mile in the afternoon and 1 mile in the evening, both at a slower pace. I have 11 walking miles for the month.

Sunday, October 12, 2008
Early afternoon walk of 8.5 miles in great weather. It took me 2 hours and 18 minutes to complete this walk which averages to about a 16:14 mile pace. Later I walked another 1.5 miles for a total of 10 miles for the day. I have 21 walking miles for the month.

Monday, October 13, 2008
Arrived at Bodytribe Gym at 12:30 p.m.

Flexibility & warmup - shoulder dislocates/overhead squats with a light pole plus other stuff for about 10 minutes.

Snatch warmup drills - in lbs. - #1 = 2 sets 45x5 each of: hang snatch low pull rest then hang snatch high pull - hang snatch high pulls rest then hang power snatch - overhead squat rest then snatch balance - #2 = hang squat snatch: 3 sets of 65x3 - #3 = combo of snatch low pull/snatch high pull/power snatch/overhead squat/snatch balance/hang squat snatch/squat snatch: 3 sets of 65x1.

Squat snatch - in lbs. - 95x3 - 95x3 - 115x3/5 - 115x3/4 - 125x3 - 125x1/3 - 125x1/3 - 115x3 - 115x3 - 95x3 = 26 for 33 overall (79%), this was tough today.

Clean & jerk warmup - in lbs. - 95x5 each of clean low pulls - clean high pulls - power cleans - front squats - split jerk.

Clean & jerk - in lbs. - #1 = squat clean x 2 then split jerk x 1: 135-145-155 - #2 = squat clean x 1 then split jerk x 2: 155-145-135. My left tibialis still hurts in the front squat position so my squat clean depth was off.

Squats - in lbs. - back squats of 155x5 for 5 sets.

My training journal is current. Have a great day!

Pax Domini sit semper vobiscum

[minime]

wow, you really got some walking miles in there on Sunday pierini! Good job!

Tuesday, October 14, 2008
Evening walk of 4.1 miles in 65 minutes, around a 15:51/mile pace. I'm calling it 4 flat so I have a total of 25 walking miles this month. I'm going to have to work hard to get my 75 mile goal for October.

Pax Domini sit semper vobiscum

Wednesday, October 15, 2008
Arrived at the gym at 2:45 p.m. for a quick and unscheduled workout.

Front squats - in lbs. - #1 = warmup of: 45x5 - 45x5 - 45x3 - #2 = triples of: 95-135-155-175-175-175-175-175 - #3 = 155x5 - 155x5. That was it. My left anterior tibialis muscle is still bothering me!

Pax Domini sit semper vobiscum

Thursday, October 16, 2008
As a creature of habit, I took a walk covering the same route as I did on Tuesday, an evening walk of 4.1 miles in 65 minutes (same time). I'm calling it 4 flat.

I now have a total of 29 walking miles this month.

Tomorrow is a planned Oly lift day concentrating on singles progression. I'd like to do something great.

Pax Domini sit semper vobiscum

[minime]

29 miles pierini, you better pick up the pace :P

Friday, October 17, 2008
Arrived at Bodytribe Gym at 12:30 p.m.

Flexibility & warmup - shoulder dislocates/overhead squats with a light pole plus other stuff for about 10 minutes.

Snatch warmup drills - in lbs. - #1 = combo of snatch low pull/snatch high pull: 65x5 - 65x5 - #2 = combo of power snatch/overhead squat/snatch balance: 65x3 - 65x3 - #3 = squat snatch: 65x3 - 65x3 - 65x3.

Squat snatch - in lbs. - singles progression: 95-115-135-145-160FAIL-160FAIL-145FAIL-145FAIL-145FAIL-135FAIL-135FAIL-135-135FAIL-135-135 - only 7 out of 15 attempts today - this is not good - everything was going good until I tried the 160 and those two missed attempts seemed to throw off my form for the subsequent lower weight attempts. My drop under the bar was much slower today - can't have a great day like last Friday every workout, I'll keep at it.

Split jerk - in lbs. - from the rack - 88x3 -110x3 -132x3 -154x3 - 176x2 (pressout on 2nd rep) - 176x2 (pressout on 2nd rep) - 176x1 - 154x3 - 154x3 - 132x5 - 132x5. I need to do more jerk from the racks work.

Squats - skipped.

Walking - I've been told to take a few days off from walking so my tibialis can heal. Not sure that I'll heed this advice but I did today.

Have a great weekend!

Pax Domini sit semper vobiscum

Saturday, October 18, 2008
I skipped my Saturday morning karate workout as I had something else to do in the morning. But later I showed up at Bodytribe Gym at 11:20 for an unplanned workout.

Flexibility & warmup - shoulder dislocates/overhead squats with a light pole and other stuff for about 10 minutes - my shoulders were very tight from the previous day's workout.

Squat cleans - in lbs. - triples of 95-95-115-115-135-135-135-135.

Squat snatch - in lbs. - a friend showed up and he was doing snatch work so I decided to join him and go light since I had done snatch work the day before - singles of 88FAIL-88FAIL-88FAIL-88-88-88-88-108-108-110FAIL-110-120-120-120-120-120-120-120-120FAIL-110 - overall 15 for 20 and 7 for 8 at 120 lbs.(77% of my max).

Doing this snatch work wasn't the wisest thing to do but I don't always do what is wise. Before, during and afterwards, my shoulders, traps and wrists were very sore.

Stayed up late and watched the video of Sarah Palin's appearance on SNL. Good stuff.

Sunday, October 19, 2008
Rest day but I did walk 2 slow miles in the late afternoon so now I have 31 walking miles for the month.

My journal is current. I've got something fun cooking for Tuesday and I'll share it on Wednesday.

Pax Domini sit semper vobiscum

[minime]

my interest has been piqued... what is the fun thing happening tomorrow I wonder. I will check your blog for any hints.

You'll have to check it on Wednesday at the earliest before I'll have a write-up but if you like videos, check it out tomorrow.

Monday, October 20, 2008
Arrived at the gym at 6:05 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,084 strides.

Flexibility & warmup - #1 = 5 rounds of combo of: 4-count cherry pickers x 10 and shoulder dislocates/overhead squat combo with a light pole x 10 - #2 = combo of: snatch grip Romanian deadlift with shrug/push jerk/back squat: 45x10 - 45x10.

Back squats (BS) with BW pullup/chinup medley - in lbs. - #1 = BS 135x3 plus standard grip pullups x 6 - #2 = BS 155x3 plus standard grip chinups x 6 - #3 = BS 175x3 plus close grip pullups x 6 - #4 = BS 195x3 plus close grip chinups x 6 - #5 = BS 195x3 plus wide grip pullups x 6 - #6 = BS 195x3 plus wide grip chinups x 6.

Deadlift/push jerk combo - in lbs. - snatch grip deadlift with shrug x 3/push jerk x 3: 135/95 - 155/115 - 175/135.

Tuesday, October 21, 2008
Rest day as I had to go to Reno, Nevada.

Read about it here: http://pierini-fitness.blogspot.com/...ou-betcha.html

Pax Domini sit semper vobiscum

Wednesday, October 22, 2008
Arrived at Bodytribe Gym at 3:20 p.m.

Flexibility & warmup - shoulder dislocates and overhead squats with a light pole plus other stuff for about 10 minutes.

Snatch warmup drills - in lbs. - #1 = combo snatch low pull/snatch high pull/power snatch/overhead squat/snatch balance singles: 65-65-65 - #2 = overhead squat: 65x5 - #3 = squat snatch triples: 65-65-65.

Squat snatch - in lbs. - 95x3 - 105x3 - 115x3 - 125x3/4 - 125x0/2 - 125x3 - 125x2/3 = 17 for 21 overall and 8 for 12 with 125 lbs.

Snatch high pulls - in lbs. - actually snatch high pull x2 then snatch low pull x 1: 145-145-145.

Clean & jerk warmup drills - in lbs. - #1 = squat clean x 2 then front squat x 2: 95-95-95 - #2 = clean & jerk singles: 95-95-95-135.

Clean & jerk - in lbs. - squat clean x 2 then split jerk x 1: 135 - 145 - 155 (squat clean was 2/3) - 155 - 145 (squat clean was 2/3) - 135 - 135 - 135.

Front squats - in lbs. - 135x5 - 155x5 - 155x5 - took too long of a BS break and when I went back to another set, my back was tight so I called it a day. And I was hungry as I didn't eat lunch.

Pax Domini sit semper vobiscum

Thursday, October 23, 2008
Complete rest day.

Friday, October 24, 2008
Arrived at Bodytribe Gym at 11:50 a.m.

Flexibility & warmup - shoulder dislocates and overhead squats with a light pole plus other stuff for about 15 minutes.

Snatch warmup drills - in lbs. - #1 = 45x5 each of hang snatch low pull - hang snatch high pull - hang power snatch - overhead squat - snatch balance - #2 = 45x3 each of snatch low pull - snatch high pull - power snatch - overhead squat - snatch balance - #3 = singles of the combo of snatch low pull/hang squat snatch/squat snatch/snatch balance: 65-65-65 - #4 = squat snatch: triples of 65-65-65.

Squat snatch - in lbs - singles progression of 95-115-115-135-145-160FAIL-160FAIL-145FAIL-145-145FAIL-135-135 = 8 for 12 overall and 5 for 9 at 135 lbs. or more. I almost had the first 160 lb. attempt and even have it on video to study. It's just a matter of time. Here is a photo of it with me in the bottom position:



Clean & jerk warmup - in lbs. - #1 = clean low pull 95x5 - 95x5 - #2 = squat clean 95x3 - 95x3 - clean & jerk 95x2 - 95x2.

Clean & jerk - in lbs - singles progression of 135-155-175-175-175FAIL (on the clean) - 175-175 (pressout).

I ran out of time as this workout was during lunch hour. I was working at a client's location nearby and had to get back to work and make some money.

Have a great weekend!

Pax Domini sit semper vobiscum

Saturday, October 25, 2008
Arrived at the gym at 3:50 p.m.

Flexibility & warmup - #1 = shoulder dislocates/overhead squat combo with a light pole x 10 - #2 = pullup bar hanging double knee lifts x 10 - #3 = back extension on GHD unit x 10 - #4 = bar dip assisted bodyweight squats x 10.

Squats - in lbs. - #1 = warmup of back squats: 45x5 and 95x5 - #2 = back squat doubles: 135-155-175-195-215-215-215 - #2 = back squat 5 reps each of: 195-175-155-135 - #3 = front squats: 5 sets of 135x5.

Box jumps - singles of 30" - 32" - 34" - missed 36". I'm a little rusty with these. These were done with no running or bounding but with a double knee bend just like when doing the Olympic lifts.

Parallel squat wall sit - I did a parallel squat wall sit and performed alternating leg front kicks for 25 reps. I did a video of it and I'll post up later.

Pax Domini sit semper vobiscum

[seraph]

workouts are looking good pierini!! interesting as allways