Pierini's September 2007 Training

Saturday, September 1, 2007
Saturday morning dojo workout.

Later, around 5:00 p.m. in my basement - Oly lift technique training using a wooden pole. 2 rounds of the following, 10 reps of each:

#1 = front to butt straight-arm shoulder windmills
#2 = snatch high pulls
#3 = overhead squat
#4 = squat snatch
#5 = squat clean
#6 = split jerk

Darn I sure worked up a sweat doing this. I planned on 3 rounds of this but threw in the towel after 2 rounds as I was a sweaty mess. This little workout sure was aerobic, much to my surprise.

Then upstairs to the family room - for 5 rounds of handbalancing, each round lasting about 30 seconds. Still using the wall but pushing off often to get moments of free balance. Longest today was around 4-5 seconds. I'll take whatever I can get. 10 seconds is my short-term goal. I found good balance when I tried something different and bent my knees.

That was it. I'll rest tomorrow. Enjoy your extended weekend!

Pax Domini sit semper vobiscum

Sunday, September 2, 2007
Rest day, but I did walk to and from Sunday Mass in the late afternoon, a total of 2 miles at a moderate pace.

Monday, September 3, 2007
Arrived at the gym at 9:10 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,065 strides (19 more than last Friday and 152 less than my best effort of 1,217 strides).

Power clean & push press warmup - with light pole unless otherwise indicated - #1 = front to butt shoulder windmills x 10 - #2 = overhead squat x 10 - #3 = ab plank hold x 0:30 - #4 = standard grip pullup hang hold x 0:30 - #5 = superman back extension on GHD unit x 0:30 - #6 = hang clean & push press: 45x5 and 95x3.

Power clean & push press - 135x2 - 145x2 - 155x1 (missed 1st but got 2nd) - 155x0 (attemped 2 and missed both) - 155x1 (got 1st and missed 2nd) - 155x0 - OK whatever - an off day - good power cleans but very poor push presses.

Overhead press - 125 for 5 sets - 2-2-2-2-1.

Squat cleans - 135 for 8 sets - 3-3-3-3-3-3-3-3. These felt good and I believe my technique was good for many. I believe the technique work on Saturday with a wooden pole helped.

Running - skipped it.

Have a great day!

Pax Domini sit semper vobiscum

p.s. something funny with my computer at home as everything is bold with italics. I'll have to see how this looks tomorrow when I view it from my office computer.

[gcs118]

Looks like the start to another good month pierini.

[.V.]

Just peeking in to see what you are up to.

Good stuff my friend. You always find a way to make some interesting workouts.

Tuesday, September 4, 2007
Arrived at the gym at 7:10 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,059 strides (6 less than yesterday and 158 less than my best effort of 1,217 strides).

Shoulder flexibility drills - front to butt shoulder windmills with pole x 10 and #2 = overhead squat with pole x 10.

Superset #1 = standard grip pullups x 5 then bar dips x 5 - completed 10 rounds.

Superset #2 = standard grip chinups x 5 then pushups on knuckles x 10 - completed 5 rounds - planned on 10 rounds but I started having difficulty completing unbroken rounds of strict form chinups.

Completed superset #1 and #2 in 26:28. Allowed extra recovery time between sets for strict form. My upper body endurance is about 75% of what is was back in February 2007.

Shoulder flexibility drills - repeated above.

Running - on treadmill at 1% incline - 2 miles in 14:20 (7:10/mile pace). Slight improvement from last time on 8/21/2007 when I completed it in 14:34.

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

Other stuff - I'll start getting some free coaching on Oly lifts starting this Friday, thanks to a contact from Tommy Kono. That should be interesting. I need to "empty by cup" and be a good student. I believe my martial arts training which constantly seeks perfection of technique will give me some spillover benefit with learning perfect Oly lifting technique. Or at least that is my hope.

Have a great day!

Pax Domini sit semper vobiscum

p.s. thanks for stopping by Greg and Andy. Greg, study hard in school and enjoy your senior year!

Wednesday, September 5, 2007
Arrived at the gym at 7:05 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup completing 1,083 strides (24 more than yesterday and 134 less than my best effort of 1,217 strides).

Shoulder flexibility and snatch warmup drills - used a light pole for all exercises except handbalancing - 3 rounds of: #1 = front to butt straight-arm shoulder windmills x 5 - #2 = handbalancing x about 0:30 - #3 = overhead squats x 10 - #4 = snatch high pulls x 10 - #5 = squat snatch x 5.

Snatch training - hang power snatch then overhead squat x 3: 45-55-65-75-85-95. First time trying 95 today. I had a spotter behind me. I was satisfied with my squat depth, shoulder flexibility and elbow lockouts. I just need to be patient about increasing the weight.

Then I did hang snatch high pulls x 3: 95-105-115.

Front squats - nothing much here - 135 for 3x3.

Standard grip pullup hang hold - a single round for 1:00.

So tomorrow I'll get in some running as a minimum and a real light something else I don't know yet. Friday will be my first day of getting some coaching on the Oly lifts so I want to be fresh for that. I'm looking forward to it.

Have a great day!

Pax Domini sit semper vobiscum

Thursday, September 6, 2007
Arrived at the gym at 6:50 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,128 strides (45 more than yesterday and 89 less than my best effort of 1,217 strides. One of these days I'll get myself psyched up and try to beat the 1,217).

Stretching - 3 rounds of: #1 = front to butt straight-arm shoulder windmills with light pole x 10 - #2 = overhead squat hold in the deep bottom position trying to reach to the heavens with the straight pole for 0:30 (darn that feels good!)

Bodyweight circuit - 3 rounds of the following: #1 = handstand pushups x 5 - #2 = behind-the-neck wide grip pullups x 5 - #3 = overhead squat with 65 lbs. x 5 - #4 = v-ups x 10 - #5 = reverse back extensions using the GHD x 10. Rounds 1 and 3 of handstand pushups were broken of 4+1. I planned on 5 rounds but called it quits after 3 rounds. I was having trouble with the 5 rep handstand pushups. I felt strong doing the behind-the-neck wide grip pullups. I can tell my shoulder flexibility and range of motion has improved.

Running - on the treadmill at 1% incline - 400m at 7.5mph warmup, then 8 rounds of 200m at 12.0mph with 200m walking recovery at 4.0mph, and finally 400m walking cooldown at 4.0mph.

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

Have a great day!

Pax Domini sit semper vobiscum

Friday, September 7, 2007
Took the day off from work and met up with a person who will be giving me some Oly lift coaching every Friday. We started about 12:00 noon.

I didn't use my log to record everything we did so I am working off memory. After warming up, I did the following:

Squat snatch - primarily singles of the following weights, but some of the lighter weights were for multiple singles or up to 3 reps: 45-65-88PR-98PR and 3 misses of 108. Learned several things to concentrate on during the week.

Squat cleans - 88-88-88-135-135-135.

Split jerks - starting with weight behind my neck and resting on my shoulders, split jerk singles of 135-135-135. I learned something I didn't realize about driving the jerk off of my chest then gripping the bar as it is upward moving. It will take me a while to feel comfortable with this.

Clean and jerk - squat cleans and split jerk singles of: 135-135-145-155PR-165. I had to press out the 165 and was told that, even with novice tolerance, that it would not have passed as a jerk so I can't count this as a PR. The most I have power cleaned and push pressed was 160 so this is the most weight I have gotten overhead in a locked out position. I guess it was a squat clean and pressed-out split jerk.

I was given some homework to do which I will do during the week.

This was fun and I am looking forward to next Friday.

My shoulders are tired.

Have a great weekend!

Pax Domini sit semper vobiscum

[gymgirl]

awesome pierini! great job on those PR's! What is your homework if you don't mind me asking?

looks like a lot of fun, glad you are getting some oly coaching!

Saturday, September 8, 2007
Saturday morning dojo workout, then rest the remainder of the day. It was my wife's birthday so we took a long drive into the foothills, had Mexican food for lunch, then visited a Carmelite monastery, then back a different route. Nice weather and about 135 miles of winding roads. Went to an event at the Cathedral in the evening. A very long day.

Sunday, September 9, 2007
Complete rest day and I do mean complete. A couple of naps here and there. Even went to bed early. I need to do that more often.

Monday, September 10, 2007
Arrived at the gym at 6:50 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,064 strides (64 less than last Thursday and 153 less than my best effort of 1,217 strides).

Clean & jerk warmup - #1 = handstand balancing x 0:30 - #2 = Tommy Kono bodyweight squats x 5 - #3 = clean grip deadlift extended shrugs with light pole x 5 - #4 = front squats with light pole x 5 - #5 = clean & jerk with light pole x 5 - #6 = clean & jerk 45x5 - #7 = clean & jerk 95x2.

Clean & jerk training - doubles of 115-135-145-145-145 and 155x1. Not very satisfied with my pulls today. Some jerks had pressouts as I am still trying to figure out jerking the bar upward with my chest then gripping the bar. The 155x1 jerk was decent though.

Barbell overhead press - singles of 125-135PR-140PR-135 and then 115x7. I am pretty pleased with my effort today. It felt cool to press with 45lb. plates on the end of the Oly bar. I'll try 145 and maybe 150 in about 3 weeks.

Front squats - 115x3 - 135x3 - 155x3 - 175x2 - 135x5. My wrists are adjusting to doing front squats with the clean grip hand position.

Clean grip deadlift with toe raise extended body shrugs - this was homework. 3 sets of 175x5 with lifting straps. The straps definitely take the biceps out of the pull. Trying to develop the power of the traps in the pull.

Running - on the treadmill at 1% incline - 2 miles in 14:05 (7:03/mile pace). This was a 0:15 improvement over last Tuesday's effort. I wore my HR monitor today - it has been a long time. My average HR was 154 bpm (83% of max) and my highest HR was 174 bpm (94% of max).

Stretching - a quick standing stretch of my hams & quads.

A good workout but a little long. Have a great day!

Pax Domini sit semper vobiscum

Tuesday, September 11, 2007
Arrived at the gym at 6:50 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,152 strides (88 more than yesterday and 65 less than my best effort of 1,217 strides).

Shoulders and lower back warmup - #1 = front to butt straight-arm shoulder windmills with light pole x 10 - #2 = handstand balancing x 1:00 - #3 = overhead squat with light pole x 10 with 10-count rock bottom hold for each rep.

Superset - standard grip pullups x 5 then bar dips x 5. Completed 15 rounds in 27:57. Sloppy 5th reps for the 13th and 14th sets of pullups, and a broken set of 3-2 for the 15th set. All other pullup reps were strict. Bar dips were solid and deep.

Running - on the treadmill at 1% incline - 400m warmup at 7.5mph, then 4 rounds of 800m at 9.2mph with 200m walking recovery at 4.0mph. Completed 2.75 miles in 21:47. I didn't wear my HR monitor today.

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

Have a great day!

Pax Domini sit semper vobiscum

[minime]

workouts are looking good for september pierini! I wish I had a 'free oly lifting' connection! you are lucky. I would be afraid to snatch with a spotter behind me in case i knocked them out (not that a broomstick would do much damage he he)

How are your shoulders feeling in general? It seems to me with your new workout plan that they are getting worked more.

Nice work on the shoulder press with the 45s and more! soon you will be pressing bw.

Wednesday, September 12, 2007
Arrived at the gym at 6:35 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,100 strides (52 less than yesterday and 117 less than my best effort of 1,217 strides).

Get the body ready for snatch work - completed 3 rounds of the following using a light pole for all exercises except the handstand balancing: #1 = front to butt straight-arm shoulder windmills x 10 - #2 = handstand balancing x 0:30 - #3 = overhead squats x 5 with 10-count hold at the bottom of each rep - #4 = snatch grip straight-arm shrugs x 5 - #5 = snatch grip high pulls x 5 - #6 = squat snatch x 5.

Snatch training - #1 = hang power snatch then overhead squat x 3: 45-65-85 - #2 = power snatch x 3: 95-100-105 - #3 = squat snatch x 3: 45-65-75 - #4 = squat snatch x 1: 85fail-85-85-85. Only the last 85 was a good deep squat snatch - my squat depth was about parallel for the other 2 singles.

Overhead squat using Smith machine - I didn't really want to do these on the Smith machine due to the restricted range of motion but I wanted to get some sets in at a higher weight. I don't know how much the Smith bar weighs so I'm assuming 5 lbs. I did 95x3 - 100x3 - 105x3.

Squat clean & jerk - a single set of 135x3 then I called it quits.

Running - skipped.

Stretching - skipped.

Hi minime, my shoulders are currently feeling good. The stretching drills I have been doing have improved my flexibility. I am sure working my shoulders a lot harder than before and they feel worked after a hard workout. Pressing BW would be great but my shorter-term goal is to clean & jerk my BW. When and if that happens, I will youtube it and share it here.

Have a great day!

Pax Domini sit semper vobiscum

Thursday, September 13, 2007
Arrived at the gym at 6:50 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,164 strides (64 more than yesterday and 53 less than my best effort of 1,217 strides).

Stretching & flexibility - 3 rounds of the following all with light pole - #1 = front to butt straight-arm shoulder windmills x 5 - #2 = overhead squat x 5 - #3 = deep split jerk x 5.

Superset - 3 rounds of the following - #1 = handstand pushup then down x 4 - #2 = behind-the-neck wide grip pullups x 8 - #3 = v-ups x 12 - #4 = GHD reverse back extensions x 16. Handstand pushups were hard, my shoulders are tired. I felt strong for all the other exercises making up this circuit, particularly the 8 reps of behind-the-neck wide grip pullups as the shoulder flexibility drills have really helped alot.

Running - had plans but got into a karate-in-the-younger-days BS session with another middle-age man and I cooled down and lost interest. Probably wise as I'm a little tired and I need to rest up for tomorrow which is an Oly lift training day with my "free" coach.

I'm taking tomorrow off from work. I'll train at 12:00 noon. Saturday I'm going to a mini karate seminar/workout. Lots of karate bretheren will be there so that will be fun. Sunday will be my standard rest day and hopefully a nap day.

Have a great weekend!

Pax Domini sit semper vobiscum

[gymgirl]

lookin' good pierini! enjoy your free training. I bet you will C&J your own BW and I can't wait to see it!