Pierini's October 2008 Training

Sunday, October 26, 2008
Rest day including an afternoon short nap. It had been a long time since the last one.

Monday, October 27, 2008
Arrived at Bodytribe Gym at 10:40 a.m.

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

Snatch warmup - in lbs. - #1 = power snatch/overhead squat combo: 45x5 - 45x5 - #2 = squat snatch: 65x3 - 65x3 - 65x3.

Squat snatch - in lbs. - 95x3 - 95x3/4 - 95x3 - 105x3 - 105x3 - 115x3 - 115x3/4 - 115x3 - overall 24 for 26, not bad, lighter weight today.

Snatch auxiliary work - in lbs. - snatch high pull x 2 then snatch low pull x3: 135-135-135.

Clean & jerk warmup - in lbs. - squat clean: 95x3 - 95x3 - 95x3.

Clean & jerk - in lbs - squat clean x 2 then split jerk x 1 - 135-135-135-135-135-135-135-135 - lighter weight today working on slow first pull and split jerk depth - wrists have been bothering me.

Clean auxiliary work - in lbs. - clean high pull x 2 then clean low pull x 3 - 175-175-175.

Front squats - in lbs. - 5 sets of 175x3.

Later at home - unloaded 2 tons of wood pellets for our wood pellet stove, moving 40 lb. bags from the alley to the basement, took about 1 hour - hammies and lower back tired.

Journals are current and I'm resting tomorrow.

Geoff, thanks for stopping by Mr. California Man!

Pax Domini sit semper vobiscum

Tuesday, October 28, 2008
Complete rest day but I did manage to walk 2 miles during lunch hour. Total walking miles for the month are a measely 35.

Wednesday, October 29, 2008
Arrived at Bodytribe Gym at 10:15 a.m.

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

Snatch warmup drills - in lbs. - #1 = power snatch/overhead squat combo: 3 sets of 45x3 - #2 = squat snatch: 3 sets of 65x3.

Squat snatch - in lbs. - 95x3 - 105x3 - 115x3/4 - 115x3 - 125x1/4 - 125x3/4 - 125x3 - 125x3/4 - a total of 8 sets and 22 for 28, and 10 for 15 with 125 lbs. (80% of my max). My form was better today. Here's my missed 160 lb. attempt from last Friday:

http://www.youtube.com/watch?v=Fdi6Srub7zo

Snatch high pulls - in lbs - 145x3 - 145x3 - 135x3.

Clean & jerk warmup - in lbs. - #1 = squat clean: 3 sets of 95x3 - #2 = squat clean x 1 then split jerk x 3: 95-95.

Clean & jerk - in lbs. - squat clean x 1 then split jerk x 2: 135-145-155-155-155-155-155-155 - a total of 8 sets with 80% of my max for the last 6 sets. My form was better today.

Clean high pulls - in lbs. - 3 sets of 175x3.

Front squats - in lbs. - #1 = warmup of: singles of 135-155 - #2 = 175x3 - 195x2 - 175x3 - 155x3 - 135x3.

I'm now following Tommy Kono's workout as outlined in his book, trying not to deviate from it with the exception of Friday when I will do single rep progressions to max effort for both the lifts.

Pax Domini sit semper vobiscum

[minime]

wow pierini that was quite a spectacular miss!! nice job even catching it though, 160lbs is very impressive.

I see you have some lifting shoes with what looks like a small heel - how do you find those?

[JDR3]

Nice Crash!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Thursday, October 30, 2008
Complete rest day.

Friday, October 31, 2008
Arrived at Bodytribe Gym at 12:20 p.m.

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

Snatch warmup drills - in lbs. - #1 = power snatch/overhead squat combo: 3 sets of 45x3 - #2 = squat snatch: 3 sets of 65x3.

Squat snatch - in lbs. - singles progression: 95-95-115-115-135-135-145-160FAIL-160PR-135FAIL-135FAIL-135FAIL and a final 95x3.

Here is the 160PR:

http://www.youtube.com/watch?v=9yAbGppiy2g

Clean & jerk warmup - in lbs. - #1 = squat clean: 3 sets of 95x3 - #2 = clean/jerk x 2 - 95-95-95.

Clean & jerk - in lbs. - singles progression: 135-155-175-185PRESSOUT-185PRESSOUT-165-155-145-145-145-145-145.

Here's my second attempt at 185 lbs:

http://www.youtube.com/watch?v=G9a42FD3Y5M

My journal are current. I did a lousy job of getting my walking miles in during the month, clocking only 35 miles.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum