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Gregor

Building the body for rings

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Gregor

18.8.2009, TUESDAY:

Strength:

1.2x parallets :arrow: 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 3x

2.15x+10s hold leg back rises (for lower spinal erectors): with coach pushing legs down each rep and all hold

3.5x/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 line

Rings technique:

1.litlle swings

2.litlle swings with last on back swing to handstand

3.litlle swings with last on front swing to handstand

3.giant swings forward

4.giant swings backward

5.jonnason

6.jonnason with back swing to handstand

7.jonasson combined with honma to cross (probably combination for new routine)

8.dismounts

9.mixed giant swings forward and backward with last hold in handstand 30s

I 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....

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Gregor

19.8.2009, :WEDNESDAY

No gains today, still litlle tired...

1.Pully-warming up:

5x iron cross press to support

5x iverted iron cross press to handstand

5x back lever press to maltese press to planche

5x iron cross straight press to inverted cross

Duration: 5 minutes

2.a) Rings:

1x / 1kg belt azarian-nakayama 2x5s

1x /1kg belt back roll to maltese-nakayama-press to maltese 2x3s

1x back roll to maltese-nakayama-press to maltese 2x3s

2x azarian pike press to inverted cross

2x azarian straight press to inverted cross

2x back uprise to inverted cross 2s + giant swing to handstand

2x honma to cross-press to maltese 2x2s

1x back roll to maltese 3s

1x victorian (second one was better)

Duration1: 60 minutes

2.b)Rings-coach assistance:

2x kip to maltese-back lever-press to planche

Duration1: 5 minutes

Duration1+Duration2: 60+5 minutes=65 minutes

whole training with streching and warming up cca. 2 hours.

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Gregor

20.8.2009, THURSDAY:

Strength:

1.2x parallets :arrow: 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 3x

2.15x+10s hold leg back rises (for lower spinal erectors): with coach pushing legs down each rep and all hold

3.5x/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 line

Rings technique:

1.litlle swings

2.litlle swings with last on back swing to handstand

3.litlle swings with last on front swing to handstand

3.giant swings forward

4.giant swings backward

5.jonnason

6.jonnason with back swing to handstand

7.jonasson combined with honma to cross

8.dismounts

9.giant forward, giant backward, dismount

10.mixed giant swings forward and backward with last hold in handstand 30s

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Gregor

20.8.2009, FRIDAY:

Very good training, few suprises,...

1.Pully-warming up:

5x iron cross press to support

5x iverted iron cross press to handstand

5x back lever press to maltese press to planche

5x iron cross straight press to inverted cross

Duration: 5 minutes

2.a) Rings:

1x / 1kg belt azarian-nakayama 2x5s

1x /1kg belt back roll to maltese-nakayama-press to maltese 2x3s

1x 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 cross

1x back roll to maltese-nakayama-press to inverted cross-giant swing forward

2x 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 forward

3x jonnason+honma to cross

3x back swing to planche (I can't find body-hold position)

2x victorian

Duration1: 75 minutes

2.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/5s

1x HS-inverted cross 3s (ALONE)

Duration1: 8 minutes

Duration1+Duration2: 75+8 minutes=83 minutes

Litlle more rest, but better volume

3.Free weights:

80kg-4x/90kg-1x warming up-bench press

100kg-3x/105kg-2x (2nd with help)/107,5kg-1x/110kg-1x 112,5kg-1x (with help) bench press

17,5kg-3x/18,5kg-3x/19,5kg-1x/20,25kg-1xBL-press to maltese-press to planche

18,5kg 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 min

whole training with streching and warming up cca. 3,5 hours.

After again hot/cold showering

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Gregor

It seems new routine will be slightly diffrent then imagined before:

1.Back roll to maltese F

2.Nakayama D

3.Pike press to inverted D

4.Giant swing forward C

5.Jonnason D

6.Honma to cross D

7.Press to maltese E

8.Kip to L-seat B

9.Pike press to HS A

10.Giant swing backward C

11.Double straight 360° D

F 1x0,6

E 1x0,5

D 5x0,4 :arrow::arrow::arrow::arrow:16,4

C 2x0,3

B 1x0,2

On 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.

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Gregor

1.Back roll to maltese F

2.Nakayama D

3.Pike press to inverted D

4.Giant swing forward C

5.Jonnason D

6.Honma to cross D

7.Press to maltese E

8.Kip to L-seat B

9.Pike press to HS A

10.Giant swing backward C

11.Double straight 360° D

F 1x0,6

E 1x0,5

D 5x0,4 :arrow::arrow::arrow::arrow:16,4

C 2x0,3

B 1x0,2

Today 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.

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Razz

Congratulations!!! thats great :twisted:

I see you say competition in end of september, world cup in doha by any chance? :mrgreen:

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Gregor
Congratulations!!! thats great :twisted:

I see you say competition in end of september, world cup in doha by any chance? :mrgreen:

No I'll skip Doha, and I will go to Hungary, Shombately...

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Gregor

We will be filming evry week one routine on Friday to see progress trough month. I hope rotuine will be finaly above score 15.

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Razz

lets see it :D

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Gregor
lets see it :D

evry Friday.....

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Razz

Yes i just meant it would be cool if you upload one of those videos once you film it :)

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Gregor

ok :D , I hope if I will remember and have a time to put it on internet...and if execution wont be to bad hahahhaaha :mrgreen:

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Aviv Lugtenaar

I´m gone for the weekend but I look forward to seeing the video :)

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JoeS

Gregor, do you think the bench presses you're doing help anything in gymnastics?

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Gregor
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.

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Gregor

I will post a link of videos, when they will be finaly uploaded.

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Gregor

4.9.2009

http://tinypic.com/usermedia.php?uo=ru0 ... h4l5k2TGxc

The 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...

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Razz

Damn nice :twisted: guess the form will come once you get more into the routine practices

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Gregor
Damn nice :twisted: guess the form will come once you get more into the routine practices

Yes.

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Felipe

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!

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Gregor
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.

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Joshua Naterman

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!

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Gregor

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 :P

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Joshua Naterman

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!

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