Pierini's September 2007 Training

Tuesday, September 25, 2007
Arrived at the gym at 7:00 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,102 strides (30 more than yesterday and 162 less than my best effort of 1,264 strides).

Shoulder and lower back stretching - flexibility exercises with a light pole plus some handstand kickup practice.

Superset of bodyweight-only exercises - 20 rounds of 5 reps of: #1 = standard grip pullups - #2 = bar dips - #3 = v-ups - and #4 = reverse back extensions on GHD unit. Completed 20 rounds in 55:30 for a total of 100 reps of each exercise. All reps were strict and bar dips were deep, although the 5th rep of the 20th set of pullups was questionable.

Stretching - shoulder, lower back, hams, quads, and calves.

Have a great day!

Pax Domini sit semper vobiscum

[gymgirl]

phew, finally caught up on your journal! congrats on the C&J PR! Is your body looking different now that you have added in more weights and oly lifting?

training looks stellar as usual!

Hi gymgirl,

My BW is up 6-7 lbs., shoulders look a little fuller, some of the weight found its way to my core, nothing to cry home about at this point.

My upper body endurance is definitely off due to training changes and the added weight. I have mixed feelings about that.

I can still run a decent 5k but I'm less sure about a 10k at this point. I can run a 10k, no doubt about it, but not at the pace that I could a year ago.

And I think my booty is getting bigger from the squats. Other than that, I still see a 16 year old kid when I look in the mirror but my moustache is getting whiter by the day.

Thanks for asking.

Wednesday, September 26, 2007
Coming down with something, woke up the time I would normally do (5:30 a.m.) to go to the gym and couldn't get out of bed for the life of me. So I skipped, took my time getting out of bed, took a shower at home and started feeling a little better, but I definitely have something.

So I did make it to the gym after work today, around 3:20 p.m., for the following mini-workout.

Shoulder flexibility and snatch technique drills - using a light pole for about 10 minutes.

Snatch training - #1 = hang power snatches then overhead squat for 3 reps: 45-65-85 - #2 = snatch grip deadlifts with extension and shrug then snatch grip high pulls for 3 reps: 85-95-105 - nothing else - not at 100% and shoulders are a bit tight, probably from yesterday's dip workout.

Front squats - 3 rep sets of: 135-155-175.

Overhead press - 3 singles of: 135-135-135.

That was it. Something is better than nothing. I'm weak today and definitely not at 100%. I'm taking tomorrow off, hoping that I'll be back to normal on Friday.

Have a great day!

Pax Domini sit semper vobiscum

Thursday, September 27, 2007
Rest day.

Friday, September 28, 2007
Oly lift training day with platform and bumper plates.

Shoulder flexibility drills - with light bar.

Snatch training - #1 = hang power snatch then overhead squat - 45x3 - 65x3 - #2 = squat snatch - several misses at 88 then got at least 2 singles - 3 misses at 98. What can I say other than I'm still trying to figure it out. Shoulders were tight also.

Clean & jerk - #1 = complex of power clean from the floor, hang power clean, squat clean from the floor, then split jerk for singles of: 88-88-135-135 - then #2 = clean & jerk singles: 135-135-155 and missed 165 for 3 attempts (1st two attempts missed the clean and last attempt missed the jerk).

Then called it quits. Still under the weather a little and weak.

Saturday, September 29, 2007
Skipped standard Saturday morning dojo workout. Just made a business decision to rest until Monday. Still under the weather but not much but still got this tickle in my throat and cough. Got some good napping in as I needed to be up all Saturday night for a prayer vigil I participated in as part of the 40 Days for Life nationwide campaign www.40daysforlife.com. Got to bed at 6:00 a.m. Sunday morning.

Sunday, September 30, 2007
Today will be a complete rest day, looking forward to getting back to it early Monday morning.

My journal is up-to-date. I'm starting a new journal for October. Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum