Pierini's September 2006 Workouts

[gymgirl]

Originally Posted by pierini

I skipped my stretching session after the run, planning on getting it in later at home which I never did - BAD!
Pax Domini sit semper vobiscum.

geez pierini, you are shocking me left and right this week!

enjoy the day off with your wife, and happy birthday to her!

Hi gymgirl,

I usually pay when I don't stretch after a good run, but I was just too darn sweaty and needed to head straight to the shower to rid myself of my sweaty mess.

Thanks and you have a great weekend too!

[JDR3]

Who ran today and how did it go?

Friday, September 8, 2006

Took the day off from work and training. My body needed it.

Saturday, September 9, 2006

Saturday morning dojo workout.

Afterwards, Sprint 8 hill repeats. Hill sprint of about 150-170 meters at maximum effort for 30 seconds or less, then walk down the hill to recover for 120 seconds. Completed 8 rounds. First time I completed the designated distance for all 8 rounds in 30 seconds or less. A sign of growth.

Sunday, September 10, 2006

Complete day of rest. I did walk about 1 mile to Sunday Mass in the late afternoon. My left knee is acting up. I think I did too much with my jumping drills so I may have to tone these down the upcoming week.

Pax Domini sit semper vobiscum.

[minime]

hey pierini - it looks like you have been getting some good workouts in! And i second gymgirl on your dad, he sounds like a firecracker! hehe. I hope to someday be an eighty year old doing snatches in my back garden

You've been to so many more places in europe than i have, and i live here! I would like to visit madrid, i bet its a beautiful city.

[SarahPT]

Great workouts. I'm enjoying reading your journal! Is your knee still bothering you?

Sarah

Monday, September 11, 2006

Arrived at the gym at 2:40 p.m.

Pullup workout

#1 = standard grip pullups: BW x 5 - BW + 45 lbs. 5-4-3-4-4 resting 3 minutes between sets. Almost got 5 reps on the last set. Total of 25 reps.

#2 = pullup/chinup medley resting 2 minutes between sets: standard grip pullups x 12 - standard grip chinups x 8 - close grip pullups x 5 - close grip chinups x 6 - wide grip pullups x 5 - wide grip chinups x 6. Total of 42 reps.

Total of 67 reps. Not one of my better performances today.

Treadmill interval workout at 1% incline

1,600 meters at 7.5 mph - 1,000 meters at 9.5 mph with 200 meter recovery at 6.0 mph for 5 rounds - 400 meters (200 meters at 9.5 mph and 200 meters at 10.0 mph). Exactly 5 miles in 35:05 (7:01/mile pace). My average HR was 156 bpm (84% of max) and my hghest HR was 169 bpm (91% of max). I'm stoked!! This was my best interval running workout ever. The evidence is in. The Saturday Sprint 8 hill sprints are producing some great anaerobic gains so the hard work of them is definitely worth the benefit gained.

Stretching

On the floor to stretch my hams, quads, glutes, calves, etc.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. Hi Sarah and thanks for stopping by. My knee didn't hurt on Monday. I aggravated it with last week's workouts which included a day of running plyometrics, followed by a box jump workout the next day. It's been doing good as of late so last week it was talking to me telling me to stay within my limits. This week I need to be smarter and everything should be fine.

[gymgirl]

Originally Posted by pierini

Treadmill interval workout at 1% incline

1,600 meters at 7.5 mph - 1,000 meters at 9.5 mph with 200 meter recovery at 6.0 mph for 5 rounds - 400 meters (200 meters at 9.5 mph and 200 meters at 10.0 mph). Exactly 5 miles in 35:05 (7:01/mile pace). My average HR was 156 bpm (84% of max) and my hghest HR was 169 bpm (91% of max). I'm stoked!! This was my best interval running workout ever. The evidence is in. The Saturday Sprint 8 hill sprints are producing some great anaerobic gains so the hard work of them is definitely worth the benefit gained.

dang pierini, you are on fi-ah! (that should say fire with some 'tude) fantastic job!

Thanks gymgirl,

Every now and then, we all have an awesome training performance. The Sprint 8 hill sprints are absolutely difficult and exhausting, so it's nice to have a little validation to encourage me to stick with them.

Tuesday, September 12, 2006

Arrived at the gym at 2:45 p.m.

Weights -

#1 = overhead squats with 45 lb. bar: 5-5-5

#2 = hang snatches: 65 x 5 - 70 x 5 - 70 x 5

#3 = squat snatches with 45 lb. bar: 1-1-1 (working on technique)

#4 = hang cleans: 75 x 5 - 95 x 5 - 105 x 5

#5 = push presses: 95 x 5 - 105 x 5 - 110 x 3

Very light weight. I'm working on form and making sure I don't get injured. This is cross-training for me, not my primary fitness activity.

Resistance band shoulder work- side lat raises x 35 - alternating front raises x 25 each arm - rear deltoid flys x 20.

Box jumps - #1 = 20" x 5 - #2 = 24" x 5 - #3 = 26" x 5 - #4 = 28" x 5 - #5 = 30" x 5 x 3 sets - #6 = 32" x 5 x 3 sets. Note: the 32" jumps were actually a skip, step and jump landing on top of the box both feet at the same time, while all other heights were from a stationary start position, also landing on the box both feet at the same time. Last week I did a 30" box jump set but it was actually a skip, step and jump whereas today the 30" jumps were from a stationary start position. I tried the 32" jumps from a stationary start position and just couldn't do them today so I have something to shoot for next week. Believe you me, 32" sure looks super high when you are standing right next to the box ready to take a jump.

Stretching - on the floor to stretch my hams, quads, glutes, calves, lower back, etc. My hams & lower back are feeling back to normal again.

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

hey pierini - workouts looking good! seven minute miles? way to go!

im trying to imagine a 32" box... what height is a regular flat bench? Considering i am 62" or so in height 32 seems like it would be damn near impossible!

Hi minime,

I'm not sure the height of a standard bench but I'm sure it is lower than 32".

Everything is all relative so maybe 24" would be a good height for you. But you are young with young knees so your spring ability could be phenomenal.

These box jump workouts are low-volume with plenty of rest time, trying to focus on explosiveness. When doing box jumps as part of an anaerobic circuit, lower the height and shoot for sets of 10-20 reps as part of a circuit.

I forgot to mention that before I did each box jump set, I preceded it with 5 reps of what I call explosive BW half squat holds. Starting from a starting BW squat position, descend as fast as you can until parallel, stop fast, hold for 2-3 seconds, then return to the starting position.

Wednesday, September 13, 2006

Arrived at the gym at 2:45 p.m.

CrossFit WOD of 9/12/2006- 30 muscle ups - I did the recommended substitute of 4 pullups and 4 dips for each muscle up or 120 of each. All dip sets were unbroken and some pullup/chinup sets were broken as indicated.

Sets 1-5 completed in 4:00 doing pullups - no broken sets

Sets 6-10 completed in 9:20 doing pullups - no broken sets

Sets 11-15 completed in 15:20 doing pullups - pullups broken for sets 13-15 by doing 2+2=4

Sets 16-20 completed in 20:26 doing chinups - no broken sets

Sets 21-25 completed in 26:10 doing chinups - chinups broken for all sets by doing 2+2=4

Sets 26-30 completed in 32:20 doing chinups - chinups broken for sets 26-29 by doing 2+2=4 and set 30 by doing 2+1+1=4.

Total time for 120 pullups/chinups and 120 dips was 32:20. I did this workout earlier in the year but I'm too lazy to look up my time to see how I did compared to the earlier workout. My guess is that my time was a little better today but I had more broken sets.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc. Tomorrow is a running day and I want to keep everything loose.

Squats - 3 sets of 10 reps with 95 lbs. to work out the soreness from yesterday's box jump session. Sets 1 and 3 were back squats and set 2 was a front squat.

Have a great day!

Pax Domini sit semper vobiscum.

Thursday, September 14, 2006

Arrived at the gym at 3:15 p.m.

Upper body warm-up - one-arm DB swings for 10 reps with each arm:
10 lbs. - 20 lbs. - 30 lbs. Really gets the HR up quick.

Lower body warm-up - karate high leg swings for 10 reps with each leg: front - side - back.

Running - on the treadmill at 1% incline: 1,600 meters at 7.5 mph,
1,600 meters at 8.0 mph, 1,600 meters at 8.2 mph, 1,600 meters at 8.4 mph, 1,600 meters at 8.6 mph, then 300 meters at 9.1 mph with 100 meter recovery at 6.0 mph for 3 rounds, and finally 400 meters (200 meters at 9.1 mph and 200 meters at 10.0 mph).

A total of exactly 6 miles in 43:52 (7:19/mile pace) which is exactly 1 minute faster than last Thursday's time or 10 seconds per mile faster.

My average HR was 153 bpm (83% of max) versus last week of 150 bpm (81% of max). My highest HR was 171 bpm (92% of max) versus last week of 169 bpm (91% of max). So I ran a little faster and my HR was a little higher. Makes sense to me.

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

I'm running real good right now and I hope to keep it up with continued progress over the 8 remaining weeks until my 10k fun run. I'm taking Friday off again from work and it's probably a rest day for me so I'll be strong for a Saturday morning dojo workout followed by week 4 of Saturday morning hill sprints.

Enjoy your day and have a great weekend!

Pax Domini sit semper vobiscum.

[gymgirl]

pierini, you are having a great week! look at those runs! 1 min. impromvement in only one week is awesome. great job! are you sore from the pull-up/dip combo? i sure am!

how do you always get to take friday's off of work, i need a job like that!