Pierini's September 2008 Training

Monday, September 1, 2008

Arrived at Bodytribe Gym at 10:30 a.m.

Flexibility & warmup – shoulder dislocates/overhead squats combo, then hang snatch high pulls, and finally overhead press lockout good mornings with a light pole for 2 rounds of 10 reps each.

All loads are in lbs.

Snatch warmup drills - #1 = combo of hang power snatch/overhead squat/snatch balance drop squat: 45x5 - #2 = squat snatch: 75x3 for 3 sets.

Squat snatch – – singles progression of 95-115-115-135FAIL-135-135-115-115 = 7 for 8 or 88% with highest load b = 88% of my targeted single rep max.

Snatch grip high pulls – 135x2 then singles of 135-145-155FAIL-155FAIL-145-135.

Clean & jerk – singles progression of 135-135-145-155-165-165-145-145 = 8 for 8 or 100% with highest load = 85% of my targeted single rep max.

Squats – superset of front squat (FS), rack then back squat (BS) – 150x2FS/2BS for 3 sets.

I’m going to the State Fair later with my wife so I’ll get some walking in. I’ll update later.

Pax Domini sit semper vobiscum

Tuesday, September 2, 2008
At McKinley Park starting at around 2:30 p.m. About a 4.25 mile fast walk completed in about 61 minutes. I'm calling it 4 miles as part of my effort to walk 100 miles this month so I have 4 down and 96 to go.

Pax Domini sit semper vobiscum

[sweetdream]

Merriam-Webster's Medical Dictionary - Cite This Source - Share This
Main Entry: in·ten·si·ty
Pronunciation: in-'ten(t)-s&t-E
Function: noun
Inflected Form: plural -ties
1 : the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling
2 : the magnitude of a quantity (as force or energy) perunit (as of surface, charge, mass, or time)
3 : SATURATION 4a
http://dictionary.reference.com/browse/intensity

you are right, I am lacking intensity..can you take a second and read my excuses? I need help trying to figure this out because it really is making me frustrated and no one else understands!!!

[Jasahn]

Hey Pierini- The training wheels are off! I'm ready to roll with the big boys now!

Trying to walk 100 miles this month? You're always welcome to walk to Oakland to grab a burrito with me.

Wednesday, September 3, 2008
Arrived at World's Gym at 7:20 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 1,084 strides.

Flexibility & warmup - #1 = combo of shoulder dislocates/overhead squat x 10 with a light pole - #2 = standard grip pullup hang hold x 0:15 - #3 = Superman extension on the GHD unit x 0:15 - #4 = squats 45x10.

Front squat/pullup medley combo - 6 rounds as follows:

#1 = front squat 140x3 then standard grip pullups x 6
#2 = front squat 160x3 then standard grip chinups x 6
#3 = front squat 180x3 then close grip pullups x 6
#4 = front squat 180x3 then close grip chinups x 6
#5 = front squat 180x3 then wide grip pullups x 6
#6 = front squat 180x3 then wide grip chinups x 6

I'm keeping the front loads lighter to work up squat bottom depth and upper body uprightness.

Walking - on the treadmill - completed 3 miles in 40:30 (average of 13:30 mile pace) with an average HR of 137bpm (74% of my max) and a maximum HR of 169bpm (91% of my max). Here is how I did it with HR at end of each round:

#1 = 7:30 at 4.0mph and 1% incline - 124bpm
#2 = 7:30 at 4.0mph and 2% incline - 125bpm
#3 = 7:30 at 4.5mph and 2% incline - 136bpm
#4 = 7:30 at 4.5mph and 3% incline - 141bpm
#5 = 7:30 at 5.0mph and 3% incline - 161bpm
#6 = 3:00 at 5.0mph and 4% incline - 166bpm

So I have walked a total of 7 miles this month and have 93 miles to go to reach my goal of 100 miles for September.

Have a great day!

Pax Domini sit semper vobiscum

p.s. thanks for the offer Jasahn. You walk to Sacramento and I'll buy the burrito!

[sweetdream]

HI! check out my entry for today's workout and let me know if that would qualify for an intense workout this week. Also, any other suggestions to spice things up are welcome! thank you!

[minime]

ugh walking on a treamill must be so boring!

Reading your blog just reminded me of how much I used to walk. It seems that since I have become a 'bicyclist' I no longer walk much, it is hard to get up early to walk 45 minutes to work, when I know I can stay in bed and bike it there in 15 minutes.

I found it funny to read about you drinking a shot of bourbon on new years day. Does it make you feel funny (drunk) ?

Hi minime, are you back?

That was what I originally thought, that my planned 3-miler on the treadmill would be boring. But let me tell you what. Set that baby to 5.0mph and 4% incline and it is hardly boring, rather it is work, at least for me it was. My HR got as high as it does when running for 30 minutes at a 7:30 mile pace.

I think I still have enough residual build-up from my old drinking days that a shot of bourbon does not get me giddy, but maybe one day it will.

Thanks for stopping by.

Thursday, September 4, 2008
Today I continued chasing my September goal of walking 100 miles. Unlike yesterday where I banged out my mileage on the treadmill, today I walked in my neighborhood where 13 midtown blocks are approximately 1 mile. This is how I got my mileage in today:

(1) around 7:45 a.m. I walked 14 blocks before going to work, call it 1 mile - this took me about 16 minutes to do, then

(2) around 5:30 p.m. I walked 13 blocks to a local Teriyaki Chicken place to eat some dinner, call it 1 mile - this took me about 18 minutes to do, and finally

(3) around 6:10 p.m. I walked back home after dinner, taking a different path of 14 blocks, again call it 1 mile - this took me about 17 minutes to do.

So a total of 3 miles today, a total of 10 for the month with 90 more miles to go.

Pax Domini sit semper vobiscum

[minime]

5mph on a treadmill, i think that would be quite difficult to walk at! I am going to try it sometime and see how long I can hold out!

Sounds like you had a very fast dinner!

Perhaps you should consider walking to work like you did some time back, the 9 miles in one go would take a good chunk out of your 100 for the month...

Friday, September 5, 2008
Arrived at Bodytribe Gym at 10:40 a.m.

Flexibility and warmup - various drills and exercises for about 10 minutes.

Snatch warmup drills - in lbs. - #1 = 65x3 each of snatch low pulls - snatch high pulls - power snatch - overhead squats - snatch balance drop squats - #2 = squat snatch: 65x3 - 65x3.

Squat snatch technique work in lbs. - singles progression working up to 88% of my next PR target: 95-95-95-115-115-115-135FAIL-135-135-135-135FAIL-135-135-135-135-135 = 14 for 16 or 88%.

Clean & jerk technique work - in lbs. - singles progression working up to 80% of my next PR target: 135-155-155-155-155-155-155-155-155-135-135-135 = 12 for 12 or 100%.

Later - My wife and I went for a mid-afternoon 0.5 walk. Later in the evening we walked another 2.5 miles. Neither were brisk walks but meandering strolls on a hot summer day. A total of 3 miles for the day. So I have 13 miles walked this month with another 87 miles to go to reach my 100 mile September goal.

Have a great weekend!

Pax Domini sit semper vobiscum

p.s. hi minime, yes you are correct that a walk to work would rack up some miles. I might do that before the month is over.

Saturday, September 6, 2008
I skipped my Saturday morning karate workout. Instead, my wife and I drove to Berkeley to escape a hot temperature day as the temperate there is about 10-15F degrees cooler.

We walked alot, not fast, and I'm guessing a little less than 3 miles. But I am calling it 3 miles so I have a total of 16 miles this month with 84 to go to reach my 100 mile goal.

Pax Domini sit semper vobiscum

Sunday, September 7, 2008
Today was a rest day. But I did walk to and from late-afternoon Sunday Mass for a total of 2 miles. So that gives me 18 walking miles this month and 82 to go for my September goal of 100 miles.

Pax Domini sit semper vobiscum

Monday, September 8, 2008
Arrived at Bodytribe Gym at 12:00 noon

Flexibility & warmup - shoulder dislocates/overhead squat combo plus various drills for about 10 minutes.

Snatch warmup drills - in lbs. - #1 = snatch low pull/snatch high pull combo: 65x3 - 65x3 - #2 = snatch high pull/power snatch combo: 65x3 - #3 = power snatch/overhead squat/snatch balance combo singles: 65-65-65-65-65 - #4 = hang squat snatch/squat snatch combo singles: 65-65-65-65-65.

Squat snatch technique work - in lbs. - singles of: 115-115-135-135-145FAIL-145FAIL-145FAIL-135FAIL-135-135-135-135FAIL = 7 out of 12 or 58%. Bad 1st attempt at 145 while the 2nd and 3rd attempts were so close.

Clean pulls - in lbs. - #1 = clean low pulls: 135x2 - 185x2 - 185x2 - 185x2 - #2 = clean high pulls: 185x1 - 185x1 - 185x1 - 185x1 - 185x2 - 160x2 - 160x2 - 160x2.

Squats - in lbs. - 135x5 - 155x5 - 175x5 - 175x1 - 175x1.

Front squat/split jerk combo - from the rack - 10 singles of 135 lbs.

Later - walking, starting at my home, then to the park, 4 laps around the park, and return home for a total of 6.3 miles completed in 99 minutes. I'm calling it 6 miles so I have 24 for the month and 76 to go for my September goal of 100 miles.

Today is my wife's birthday. I took her to breakfast, then she skipped out on me to attend an out-of-town 5-day silent retreat on the Spiritual Exercises of Saint Ignatius of Loyola. I'm the king of my castle bachelor pad for the next 5 days.

Pax Domini sit semper vobiscum

[sweetdream]

I lied, we DO have one!! haha isn't that funny how I didn't even know!! WOW