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Building the body for rings


Gregor
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Pausing before you press takes more strength, right? I know it's harder for me to get reps when I pause. Is the victorian one of your goals, Gregor?

1.Yes

2.Maybe in the future, just maybe...

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As far as cycle is going on and further on, I am more pleased. I didn't expect such big comeback to the big volume and muscle strength. Now I am actualy gaining strength and cleaning my holds :o

So following sentences were due to my massive training, biggest on volume as I ever have (talking about ring strength not free weights).

Today:

Warming up on p.bars (one side wide apart and other as close as possible):

3x HS :arrow: Stardle planche :arrow: HS (easy)

Warming up on a pully system:

10x cross presses

10x inverted cross presses

10x planche :arrow: maltese :arrow: back lever :arrow: planche

7x cross :arrow: straight press to inverted cross

Ring strength:

1. 2x back roll to maltese :arrow: nakayama :arrow: pike press to inverted cross

2. 3x kip to cross :arrow: press to maltese

3. 4x kip to inverted cross

4. 4x azarian :arrow: pike press to inverted (much much much better then ever before)

5. 4x back roll to maltese (better then usual, almost the best)

6. 3x back uprise to inverted corss

7. 2x victorian (second for recognition)

8. 3x HS :arrow: planche :arrow: maltese :arrow: press to planche (coach asissted)

9. 1x HS :arrow: straddle planche

10. 1x HS :arrow: planche (legs together)

Weights:

Bench press warming up:

10x 50 kg

5x 60 kg

3x 70 kg

2x 80 kg

Bench press PL style:

5x 90 kg

5x 90 kg

5x 90 kg

5x 90 kg

5x 90 kg

Nex time 2,5 kg to add on each set

Bench press close grip (for triceps):

5x 80 kg

5x 80 kg

5x 80 kg

5x 70 kg

5x 70 kg

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that would be 2 seconds minimum with a position good enough for recognition im guessing?

Yes two seconds, with good enough for recognition but stil very far away for routine. To much deduction and power output for now.

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I won't write again my training because it's very similar to previous trainings, just bench press was better today.

Bench press:

6x 70 kg

4x 80 kg

2x 90 kg

5x 95 kg

5x 95 kg

5x 95 kg

5x 95 kg

5x 95 kg

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Very nice bench. Can you do the victorian for recognition about once every training now or does it only 'work' once in a while?

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I will have to change my training again :evil::evil:

First change will be order of elements...

Maybe I want to much at short time. I am not satisfied with my strength elements form positions and tranzitions(although it's way better then it was) and of course strength could be better.

If I'll get two new videos from my coach's phone I'll post it here and improvements could be seen (bad habbits or slopyness to :oops: )

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  • 2 weeks later...

Pully warming up:

Same as previous trainings

Ring strength:

As I said in one of my previous post, I changed exercises order and it helps....

1. 4x kip to inverted cross

2. 3x kip to cross :arrow: press to maltese (1st maltese 2 sec.; 2nd 3 sec; 3rd 5 sec.)

3. 2x back roll to maltese :arrow: nakayama :arrow: pike press to inverted

4. 3x azarian :arrow: pike press to inverted

5. 3x back swing to inverted

6. 2x back roll to maltese

7. 3x victorian

8. 2x victorian with assistance

9. 1x box victorian

10. 1x HS :arrow: planche :arrow: maltese with assistance

11. 2x kip to planche with assistance

12. 1x HS :arrow: inverted cross :arrow: press to HS :arrow: inverted cross :arrow: press to HS :arrow: inverted cross 5 seconds

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Joshua Naterman

DEEEEEEEEAAAAAAYYYYYUUM, bboooooooooiiiiiiiiii! Your inverted cross work is amazing! To me, that's the craziest thing in the whole workout :P

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I have one idea for training..If we will somehow find a space we'll put two ropes toghether (like left and right ring) for climbing in a front and back lever :mrgreen:

Last few days a got sick...Now to low temperature. :cry:

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  • 2 weeks later...
I have one idea for training..If we will somehow find a space we'll put two ropes toghether (like left and right ring) for climbing in a front and back lever :mrgreen:

O_O

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John Sapinoso

front lever isn't too hard, but i never got around to trying back lever.

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