Pierini's September 2006 Workouts

Tuesday, September 26, 2006

Arrived at the gym at 2:50 p.m.

#1 = Overhead squats: 45 x 10 - 65 x 5 (poor hand spacing) - #3 = 65 x 10. Probably could have done 75 lbs. today for 5 reps but I'm taking this exercise safe and slow, it sure is a challenging one.

#2 = hang snatch: 65 x 5 - 75 x 5 - 80 x 3 (a 5 lb. increase).

#3 = hang cleans: 95 x 5 - 105 x 5 - 115 x 3

#4 = push presses: 95 x 5 - 105 x 5 - 115 x 3 (hand and elbow aches really hampered my efforts today).

#5 = side lateral raises: 20 x 12 x 2 sets

#6 = one arm front raises: 15 x 12 x 2 sets

#7 = rear deltoid flys on machine: 90 x 12 - 105 x 10.

#8 = box jumps: #1 = 24" x 5 x 3 sets - #2 = 28" x 5 x 2 sets - #3 = 30" x 5 x 1 set - #4 = 32" x 5 x 1 set - #5 = 34" x fail (3 attempts) - #6 = 32" x 5 x 1 set - #7 = 34" x fail (2 attempts). Each box jump set preceded by a very fast down and hold for a 5 count BW half squats x 5 reps.

No problem this week with 32" as I appear to have psychologically conquered that height. One attempt at 34" was encouraging as I cleared the height with one leg, but bad form prevented me from clearing it with 2 legs. I'm sure I'll get 34" in 1-2 weeks as I am only doing box jump training once a week. A total of 40 reps today.

Hands and elbows were sore during the workout, plus I believe I was tired from Monday's running interval workout.

Have a great day!

Pax Domini sit semper vobiscum.

Wednesday, September 27, 2006

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

BW bar dips: 25-18-12-12-13 = 80 reps. Rested 3 minutes between sets. Pretty much went downhill starting with the 3rd set.

Ab plank hold: 3 minutes. I have not done this exercise in a long time and 3 minutes feels about the same it did the last time I did it. Broke a sweat during the hold.

Wall sit in a parallel squat position with alternating leg extensions, holding each leg extension rep for a 2-count. 5 sets of 20 reps, performing the following Tiger Move dynamic visualized resistance (DVR) exercises between sets:

#1 = full-range pectoral contraction DVR
#2 = shoulder roll DVR
#3 = McSweeney wrist twist DVR
#4 = high reach DVR
#5 = one-arm chin DVR
Each DVR performed at maximum tension for 10 reps.

A nice, change-of-pace workout today. Tomorrow is a hard running workout training day.

Have a great day!

Pax Domini sit semper vobiscum.

[tim_mcf]

I like seeing you work the oly lifts. That's great for the explosive power you're looking for nowadays. Were you dropping into a full squat on the snatches and cleans?

Hi Tim,

No squatting on the hang snatches and cleans, although I need to start if I am going to increase the poundage on the snatches. I need to go slow as I have old knees.

It's hard to imagine that when I was a skinny 100 lbs. kid going with my Dad to the YMCA that I did a 110 lb. squat snatch (very low squat). Now I am afraid to do that. I need to work on my shoulder flexibility too. And I don't want to get injured. I have to remind myself that my primary interests are running and martial arts and everything else I am doing is to make me better at that.

[minime]

hey pierini those workouts are looking good. I thought i'd try the overhead squat last week, and i could do it. Even when i just put my arms (empty) over my head it was tough. Just something else to work on!

And 25 dips is great, well done!

[minime]

oops i mean i could NOT do it!

[gymgirl]

Originally Posted by pierini

Ab plank hold: 3 minutes. I have not done this exercise in a long time and 3 minutes feels about the same it did the last time I did it. Broke a sweat during the hold.

3 min?! wow that is awesome. i have to do side planks for part of my physical therapy and at 1 min i am about to collapse.

good workout too pierini! your wall sit with leg extention sounds like torture!

Thursday, September 28, 2006

Arrived at the gym at 3:00 p.m.

Warm-up of 10 lb. DB swings, 10 reps with each arm to elevate my HR.

Ran 2 miles in 15:02. Average HR was 147 bpm (79% of max) and highest HR was 161 bpm (87% of max). I had bigger plans but discovered that I was tired and wasn't going to force my planned workout.

Later at 6:15 p.m. was my Thursday evening dojo workout. A hard workout.

In a moment of weakness between my running workout and evening workout at the dojo, I succumbed to a Haazen Daz ice cream bar, 380 calories and 20 grams of fat. Tasted pretty darn good!

Friday is a for-sure training day of rest. I'm taking the day off from work.
But my wife has announced that she wants to go for a long walk so I'll be doing that for sure. Need to be well rested for Saturday which is my weekly Sprint 8 hill sprint workout and that is always pure torture.

Have a great weekend!

Pax Domini sit semper vobiscum.

p.s. thanks for stopping by gymgirl. The side plank is a lot tougher than the regular ab plank that I did for 3 minutes. I probably couldn't hold a side plank for 3 minutes. Planks are good for keeping everything tight. I should do them more often. Have a great day!

Friday, September 29, 2006

Day off from work and no training, but active rest as I went on a 4+ mile walk with my wife in the afternoon.

Saturday, September 30, 2006

Saturday morning dojo workout.

Afterwards, week #6 of my Sprint 8 hill sprints workout. 30 seconds hill sprint at maximum effort followed by a 2 minute recovery of walking down the hill for 8 rounds. Today I recorded my round times as I am running from a fixed starting point to a fixed ending point the same for all 8 rounds:
#1 = 0:27 - #2 = 0:27 - #3 = 0:26 - #4 = 0:26 - #5 = 0:26 - #6 = 0:27 - #7 = 0:28 - #8 = 0:27.

My glutes regularly start to ignite on fire during the 5th round. Today I really worked on having longer strides and a sprint that had more bounding. These hill sprints are never easy and never will be.

My average HR was 145 bpm (79% of max). My highest HR recorded was 214 (116% of max). I believe that is an incorrect reading probably due to some interference. My highest HR felt like it was probably 168-170 bpm.

Later in the afternoon I went on a 3 mile walk with my wife.

Sunday is a day of rest and the start of a new month. I'm starting a new thread.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. JDR3 missed you today. Tom and I did the hills. Nothing new, tough as can be. Osu!