Pierini's October 2008 Training

Wednesday, October 1, 2008
Arrived at Bodytribe Gym at 3:35 p.m.

Flexibility & warmup - shoulder dislocates/overhead squats/other stuff for about 10 minutes.

Snatch warmup drills - in lbs - #1 = combo of hang snatch low pull/hang snatch high pull/power snatch/overhead squat/snatch balance: 45x5 - 45x5 - #2 = combo of snatch low pull/hang squat snatch/squat snatch/snatch balance singles: 65-65-65 - #3 = squat snatch singles: 95-95.

Squat snatch - in lbs. - 70% technique work - 110x2/3 - 110x2 - 110x2.

Snatch low pulls - in lbs. - 135x2 - 135x2.

Clean & jerk warmup drills - in lbs. - #1 = clean low pulls: 95x5 - #2 = clean high pulls: 95x5 - #3 = squat clean: 95x5 - #4 = squat clean/split jerk x 2 combo: 95-95-95.

Squat cleans - in lbs. - 70% technique work - 135x2 - 135x2 - 135x2.

Clean high pulls - in lbs. - 150x2 - 150x2.

Split jerk - in lbs. - from the rack - #1 = warmup of: 45x5 - 45x5 - #2 = 70% technique work: 135x2 - 135x2 - 135x2.

Front squats - in lbs. - 150x3 - 150x2 (quit because left knee felt funny) - plan was 3 sets of 150x3.

Walking - looks like it isn't going to happen this evening. Not a good October start.

Pax Domini sit semper vobiscum

[JMike]

Wow thats a lot of lifts. How long were you there for? I'd be wiped out.

[sweetdream]

hello! how much of a reduced carb? like how many carbs per day? last month I averaged 55 grams of fat and 149 grams of carbs and had gained 5 pounds over the course of July-september because before July I was eating way less fat. What if I kept my fat levels low and my carb levels the same? so about 40grams of fat with 150-155 grams of carbs average?

Thursday, October 2, 2008
Arrived at the gym at 7:30 a.m.

Warmup & flexibility - #1 = shoulder dislocates/overhead squat combo with a light pole - a single set of 50 reps - #2 = standard grip pullup hang hold: 1:43.

Walking - on the treadmill at 1% incline - 3 miles completed in 40:20 as follows: #1 = mile 1 at 4.0mph pace - #2 = mile 2 at 4.5mph pace - #3 = mile 3 at 5.0mph pace.

Total of 3 walking miles for October with 72 miles to go to reach my 75 mile goal.

Hi JMike, it took about 80 minutes to complete. Sweatdreams, I'll reply on your thread.

Pax Domini sit semper vobiscum


Pax Domini sit semper vobiscum

Friday, October 3, 2008
Arrived at Bodytribe Gym at 11:45 a.m.

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

Snatch warmup drills - in lbs. - #1 = combo hang snatch low pulls/hang snatch high pulls/hang power snatch/overhead squat/snatch balance: 45x5 - 45x5 - #2 = combo hang squat snatch/squat snatch/snatch balance: singles of 65-65-65-75-85.

Squat snatch - in lbs. - singles progression working up to 90% - 95-115-135-140-140-140FAIL-140 = 6 for 7 overall and 3 for 4 with 90%, a very good day!

Clean & jerk warmup - in lbs. - #1 = 45x5 each of: hang clean low pulls - hang power cleans - front squats - split jerks - #2 = clean & jerk: singles of: 95-95-95.

Clean & jerk - in lbs. - singles progression working up to 90% - 115-135-155-175-175-175 = 6 for 6 overall and 3 for 3 with 90%.

Squats - in lbs. - #1 = back squats: 45x5 and then singles of 135-155-175-195-205-205-205 - #2 = front squats: 135-155-175-195-195-195.

Have a great weekend!

Pax Domini sit semper vobiscum

Saturday, October 4, 2008
Saturday morning karate workout.

The plan was for me to walk 4 miles after this morning workout, but I thought about how fatigued my body felt from the combination of a hard Oly lift workout on Friday and Saturday morning's karate workout (shoulders and feet). I made a "business decision" to not do the walk.

I'm not off to a good start this month with my walking mileage. I'll try again on Sunday.

Pax Domini sit semper vobiscum

Sunday, October 5, 2008
Complete rest day but I did walk to and from Sunday Mass in the late afternoon, a whopping 2 miles giving me 5 walking miles for the month.

I have a muscle that is bothering me in my left shin area. I think the muscle pain was cooking last week and may have been aggravated further during Saturday morning's karate worout. I need to look it up in an encyclopedia and see what it is. It hurts when I walk and it is a traveling pain.

Pax Domini sit semper vobiscum

Monday, October 6, 2008
Arrived at Bodytribe Gym at 12:15 p.m.

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

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

Squat snatch technique work - in lbs. - 95x2 - 95x2 - 95x3 - 95x3 - 115x3 - 115x2 - 115x3 - 115x1 - the plan was triples for all sets with 10 sets planned. I missed some 3rd rep attempts and quit the last set early as my anterior tibialis pain made it impossible for me to explosively plunge to the squat position.

I abandoned the rest of my planned workout. I'll take 2 days off and try again on Wednesday afternoon.

No walking due to this pain.

Pax Domini sit semper vobiscum

[minime]

sorry to hear you are in pain pierini - i guess it sounds like shin splints, but then my knowledge of injuries is not very in depth! I get that pain when I do a lot of running and/or double unders.

Tuesday, October 7, 2008
Complete rest day. Feeling much better today, not 100%, but good enough to believe that I will train on Wednesday afternoon.

Hi minime, I've never had shin splints in my life so if this is what they feel like then I have empathy for those who are prone to them.

Pax Domini sit semper vobiscum

[sweetdream]

what is a dry drunk and does that mean I can have some chocolate now? LMAO

Wednesday, October 8, 2008
Arrived at Bodytribe Gym at 4:10 p.m.

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

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

Squat snatch - in lbs. - 95x3 - 95x3 - 95x3 - 115x3 - 115x3 - 115x2 (missed 3rd rep) - 115x1.

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

Clean & jerk warmup drills - in lbs. - combo of hang clean low pull/hang squat clean/front squat/split jerk: 65x3 - 65x3.

Clean & jerk - in lbs. - #1 = power clean x 3 then front squat x 3 then split jerk x 1: 95 - #2 = squat clean x 2 then split jerk x 2: 115-135 - #3 = squat clean x 2 then split jerk x 1: 145-145-155-155-145.

Clean high pulls - in lbs. - 165x3 - 165x3 - 165x3.

Front squat - in lbs. - 45x5 - 135x1 - 155x1 - 175x3 - 175x3 - 175x3.

I still have muscle pain in my left shin area that seems to be moving to different areas. I hope to resume walking this weekend.

Pax Domini sit semper vobiscum

Thursday, October 9, 2008
Evening walk of 4 miles in 64 minutes. Wanted to do 5 miles but decided to be patient as my left shin was bothering me, particularly as I was trying to walk fast.

But I think I'm good to go so hopefully I can play catch up with my walking and attain my modest 75 mile goal.

Pax Domini sit semper vobiscum

[steve7]

Nice workouts you got going on here. So with these journals it seems most people simply log their training. Guess I did mine backwards, lol.

Friday, October 10, 2008
Arrived at Bodytribe Gym at 11:45 a.m. I had a great training day and a new PR.

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 - #2 = combo of snatch high pull/power snatch: 65x5 - #3 = combo of overhead squat/snatch balance: 65x5 - #4 = squat snatch: 65x3 - 65x3 - 65x3.

Squat snatch - in lbs. - #1 = singles progression of: 95-115-135FAIL-140-145-150FAIL-150-155PR - #2 = 115x3 - 115x3 - a great snatch training session going 13 for 15 and getting a new PR which is here:

http://www.youtube.com/watch?v=RPlXIgG-wUE

I still have several technical things to fix but I'm taking it.

Clean & jerk warmup drills - in lbs. - #1 = combo of clean low pull/clean high pull: 95x3 - #2 = combo of power clean/clean & jerk: 95x1 - 95x1 - 95x1.

Clean & jerk - in lbs. - singles progression of: 135-155-175-175 - quit as my left anterior tibialis was starting to bother me. It was causing my squat depth to be poor with poor squat clean catches and weak jerks with pressouts for both attempts as a result.

Front squats - in lbs - 4 sets of 135x4, quitting because of pain. I planned on doing 5 sets of the front squats then 5 sets of back squats with this lighter weight to work on form but the pain told me to quit. My injury is so subtle and I believe I will be 100% really soon.

Thanks for the compliment Steve and for the visit.

Pax Domini sit semper vobiscum