Gregor Posted August 18, 2009 Author Share Posted August 18, 2009 18.8.2009, TUESDAY:Strength:1.2x parallets L-seat-press to planche-press to handstand-decline to planche-decline to L-seat 3x+straddle to planche-press to straddle handstand-decline to straddle planche...3x+push ups in stradle planche 3x2.15x+10s hold leg back rises (for lower spinal erectors): with coach pushing legs down each rep and all hold3.5x/5/5x/10x/10x 5kg upper back body rises: up and down/left circle/right circle/ moving left and right 15°above the straight body lineRings technique:1.litlle swings2.litlle swings with last on back swing to handstand3.litlle swings with last on front swing to handstand3.giant swings forward4.giant swings backward5.jonnason6.jonnason with back swing to handstand7.jonasson combined with honma to cross (probably combination for new routine)8.dismounts9.mixed giant swings forward and backward with last hold in handstand 30sI didn't feel any pain im my shoulders, so great.I still felt very weak...and first shoulder flexibility work after two weeks (due to injury) still feel litlle discomfort in front left shoulder deltoid.... Link to comment Share on other sites More sharing options...
Gregor Posted August 19, 2009 Author Share Posted August 19, 2009 19.8.2009, :WEDNESDAYNo gains today, still litlle tired...1.Pully-warming up:5x iron cross press to support5x iverted iron cross press to handstand5x back lever press to maltese press to planche5x iron cross straight press to inverted crossDuration: 5 minutes2.a) Rings:1x / 1kg belt azarian-nakayama 2x5s1x /1kg belt back roll to maltese-nakayama-press to maltese 2x3s1x back roll to maltese-nakayama-press to maltese 2x3s2x azarian pike press to inverted cross 2x azarian straight press to inverted cross 2x back uprise to inverted cross 2s + giant swing to handstand2x honma to cross-press to maltese 2x2s1x back roll to maltese 3s1x victorian (second one was better)Duration1: 60 minutes2.b)Rings-coach assistance:2x kip to maltese-back lever-press to plancheDuration1: 5 minutesDuration1+Duration2: 60+5 minutes=65 minuteswhole training with streching and warming up cca. 2 hours. Link to comment Share on other sites More sharing options...
Gregor Posted August 21, 2009 Author Share Posted August 21, 2009 20.8.2009, THURSDAY:Strength:1.2x parallets L-seat-press to planche-press to handstand-decline to planche-decline to L-seat 3x+straddle to planche-press to straddle handstand-decline to straddle planche...3x+push ups in stradle planche 3x2.15x+10s hold leg back rises (for lower spinal erectors): with coach pushing legs down each rep and all hold3.5x/5/5x/10x/10x 5kg upper back body rises: up and down/left circle/right circle/ moving left and right 15°above the straight body lineRings technique:1.litlle swings2.litlle swings with last on back swing to handstand3.litlle swings with last on front swing to handstand3.giant swings forward4.giant swings backward5.jonnason6.jonnason with back swing to handstand7.jonasson combined with honma to cross 8.dismounts9.giant forward, giant backward, dismount10.mixed giant swings forward and backward with last hold in handstand 30s Link to comment Share on other sites More sharing options...
Gregor Posted August 21, 2009 Author Share Posted August 21, 2009 20.8.2009, FRIDAY:Very good training, few suprises,...1.Pully-warming up:5x iron cross press to support5x iverted iron cross press to handstand5x back lever press to maltese press to planche5x iron cross straight press to inverted crossDuration: 5 minutes2.a) Rings:1x / 1kg belt azarian-nakayama 2x5s1x /1kg belt back roll to maltese-nakayama-press to maltese 2x3s1x back roll to maltese-nakayama-press inverted cross 1x3s (bent elbows at inverted)1x back roll to maltese-nakayama-press to inverted-back uprise to inverted cross1x back roll to maltese-nakayama-press to inverted cross-giant swing forward2x azarian-straight press to inverted cross (bent elbows)1x azarian-straight press to inverted cross-giant swing forward (better)2x back uprise to inverted cross 2s + giant swing to handstand forward3x jonnason+honma to cross3x back swing to planche (I can't find body-hold position)2x victorianDuration1: 75 minutes2.b)Rings-coach assistance:2x kip to maltese-back lever-press to planche (beter then last time)2x HS-iverted-press to HS-inverted-press to HS-inverted 2s/2s/5s1x HS-inverted cross 3s (ALONE)Duration1: 8 minutesDuration1+Duration2: 75+8 minutes=83 minutesLitlle more rest, but better volume3.Free weights:80kg-4x/90kg-1x warming up-bench press100kg-3x/105kg-2x (2nd with help)/107,5kg-1x/110kg-1x 112,5kg-1x (with help) bench press17,5kg-3x/18,5kg-3x/19,5kg-1x/20,25kg-1xBL-press to maltese-press to planche18,5kg with 2s of lowering biceps hammer curl 8/6/6 reps (20s rest between sets)18,5kg with 3s of lowering biceps curl 6/5/3 (30s rest between sets)Duration:35 minwhole training with streching and warming up cca. 3,5 hours.After again hot/cold showering Link to comment Share on other sites More sharing options...
Gregor Posted August 29, 2009 Author Share Posted August 29, 2009 It seems new routine will be slightly diffrent then imagined before:1.Back roll to maltese F2.Nakayama D3.Pike press to inverted D4.Giant swing forward C5.Jonnason D6.Honma to cross D7.Press to maltese E8.Kip to L-seat B9.Pike press to HS A10.Giant swing backward C11.Double straight 360° DF 1x0,6E 1x0,5D 5x0,4 16,4C 2x0,3B 1x0,2On Monday I will start working with easier variations and let's hope I'll be ready till end of the September for full routine. Next competition will be at the end of the first week in August in Hungarry (world cup) if I will be ready. Link to comment Share on other sites More sharing options...
Gregor Posted August 31, 2009 Author Share Posted August 31, 2009 1.Back roll to maltese F2.Nakayama D3.Pike press to inverted D4.Giant swing forward C5.Jonnason D6.Honma to cross D7.Press to maltese E8.Kip to L-seat B9.Pike press to HS A10.Giant swing backward C11.Double straight 360° DF 1x0,6E 1x0,5D 5x0,4 16,4C 2x0,3B 1x0,2Today was the first day with routines, So I've tried for the first time this new routine, wich I wrote above. With coach we hoped I could managed till honma to cross but supriesingly I've done whole routine and not just one but twice :shock: We were realy suprised because this is 0,4 higher dificulty score then previous routine. Link to comment Share on other sites More sharing options...
Razz Posted August 31, 2009 Share Posted August 31, 2009 Congratulations!!! thats great :twisted: I see you say competition in end of september, world cup in doha by any chance? Link to comment Share on other sites More sharing options...
Gregor Posted August 31, 2009 Author Share Posted August 31, 2009 Congratulations!!! thats great :twisted: I see you say competition in end of september, world cup in doha by any chance? No I'll skip Doha, and I will go to Hungary, Shombately... Link to comment Share on other sites More sharing options...
Gregor Posted September 2, 2009 Author Share Posted September 2, 2009 We will be filming evry week one routine on Friday to see progress trough month. I hope rotuine will be finaly above score 15. Link to comment Share on other sites More sharing options...
Razz Posted September 2, 2009 Share Posted September 2, 2009 lets see it Link to comment Share on other sites More sharing options...
Gregor Posted September 2, 2009 Author Share Posted September 2, 2009 lets see it evry Friday..... Link to comment Share on other sites More sharing options...
Razz Posted September 2, 2009 Share Posted September 2, 2009 Yes i just meant it would be cool if you upload one of those videos once you film it Link to comment Share on other sites More sharing options...
Gregor Posted September 2, 2009 Author Share Posted September 2, 2009 ok , I hope if I will remember and have a time to put it on internet...and if execution wont be to bad hahahhaaha Link to comment Share on other sites More sharing options...
Aviv Lugtenaar Posted September 3, 2009 Share Posted September 3, 2009 I´m gone for the weekend but I look forward to seeing the video Link to comment Share on other sites More sharing options...
JoeS Posted September 4, 2009 Share Posted September 4, 2009 Gregor, do you think the bench presses you're doing help anything in gymnastics? Link to comment Share on other sites More sharing options...
Gregor Posted September 4, 2009 Author Share Posted September 4, 2009 Gregor, do you think the bench presses you're doing help anything in gymnastics?I'm using it on precompetition cycle for strength increase in my pecs for subsidiarily exercise. I noticed when my bench press was increased I increased strength in all other exercises. So only the time will show if it helps. But in the end it doesn't do any harm if i'm doing it.Now I'm in preparation for competition, so now more or less just routines and after that combinations of strength moves from rotuines. Link to comment Share on other sites More sharing options...
Gregor Posted September 4, 2009 Author Share Posted September 4, 2009 I will post a link of videos, when they will be finaly uploaded. Link to comment Share on other sites More sharing options...
Gregor Posted September 4, 2009 Author Share Posted September 4, 2009 4.9.2009http://tinypic.com/usermedia.php?uo=ru0 ... h4l5k2TGxcThe more I look it, more I am disapoitned. All those bent elbows and legs :oops: (this can't go on anymore) :| :| :| Ok I'm at the begining of my routines work, so I need to do alot for clean exercises. 30 days to go....I've just learned that competition in Hungary this year is not as F.I.G.s world cup as prevous year, but Grand Prix :roll: oh well... Link to comment Share on other sites More sharing options...
Razz Posted September 5, 2009 Share Posted September 5, 2009 Damn nice :twisted: guess the form will come once you get more into the routine practices Link to comment Share on other sites More sharing options...
Gregor Posted September 5, 2009 Author Share Posted September 5, 2009 Damn nice :twisted: guess the form will come once you get more into the routine practicesYes. Link to comment Share on other sites More sharing options...
Felipe Posted September 5, 2009 Share Posted September 5, 2009 So you are interested in weight training for ring strength, why don't you try some presses? They will increase your power on vertical plane, and are more brutal than bench! Link to comment Share on other sites More sharing options...
Gregor Posted September 5, 2009 Author Share Posted September 5, 2009 So you are interested in weight training for ring strength, why don't you try some presses? They will increase your power on vertical plane, and are more brutal than bench!presses on rings? like maltese presses? Did you look closely my precompetition training? I have alot of presses. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted September 5, 2009 Share Posted September 5, 2009 Lol The weights definitely help. I've started doing one set per workout of weighted squats, bench(or incline, I switch each workout), and those maltese and victorian dumbell moves you talked about in your log, where you lie flat on the bench and if you're face up then you press the dumbbells straight-armed from maltese to planche, and if you were face down then you pull straight-armed from sort of a planche level to a victorian level. They are helping me a lot! I am glad I read your log, you've got some very intelligent training. In your routines you definitely look really strong and steady. Better than the competition, for the most part! I think in watching the competition routine on youtube and watching the videos you posted in this thread, you seem to have more trouble at the top of the handstand than anything else. Anyhow, I hope your routine keeps improving! Looking forward to seeing the next competition video Gregor! Link to comment Share on other sites More sharing options...
Gregor Posted September 5, 2009 Author Share Posted September 5, 2009 Yes I have very stiff shoulders(at the begining I couldn't rise my arms to my ears) and because of my shoulder injury I couldn't do any flexibility work for month. Still it could be done more about flexibility (it's always something it could be done better).I'm glad someone has helped himself with my tread Link to comment Share on other sites More sharing options...
Joshua Naterman Posted September 6, 2009 Share Posted September 6, 2009 Absolutely My shoulders are super stiff too, it's really hard to stretch them out. They're way better than they were when I first started this gymnastic training though! I am really glad that a world-class competitor like you takes the time to share his workouts with us. It's really nice to see how you train, because if I am doing more work per week than you then I know I am doing too much for sure!!! Seeing your workouts has helped me adjust my training, and I have learned a lot of great exercises from your routines too. Thank you! Link to comment Share on other sites More sharing options...
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