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Gregor

Building the body for rings

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Joshua Naterman

I'm sorry to hear that, Gregor! Stay tough, don't let that eat away at your confidence. Your skills look better than almost any I have seen, you've got a great future ahead of you!

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Gregor

Thanks I will do my best to achive the best from me.

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Razz

Yeah I know you dont want to just feel good that you actually did compete in a worlds event, you want to place good but still remember how impressive it is and i'm sure one day you will get your good position!

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Gregor

I had one bad bad bad week of trainings, I was to weak, to stiff, no feeling at all. Todays trainng was way better then last weeks after the worlds.

I guess I had to much of competition routines and competition focus trainings....Now it's time for training changes, to correct some things (especialy bent elbows at strength moves such as nakayama press to inverted iron cross).

For now I think any upgrade to the routine would be bad idea (although I could add back uprise to inverted iron cross). So for until new year I'll have my old routine from 6,4 and somwhere in the next year from 6,6, maybe 6,7.

I don't have any pictures from worlds, so I will add one from szombathely.

sfuh68.jpg

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Gregor

2chq3c5.jpg

10nc6sp.jpg

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Joshua Naterman

Nice pics! You biceps are huge!

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Richard Duelley
Nice pics! You biceps are huge!

Haha, I thought the same thing but I think they come with the whole 'rings specialist' thing. 8)

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Gregor
Nice pics! You biceps are huge!

Haha, I thought the same thing but I think they come with the whole 'rings specialist' thing. 8)

Thanks. Yes all with rings work!

Maltese-back lever-press to maltese :arrow: biceps destroyer :mrgreen:

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Joshua Naterman

hahahaha HOLY Crap. That'll do it all right! I always thought doing bicep curls from back lever would be awesome. I can do a few in tuck :P Or I could before my elbows started hurting. I still don't think I'm ready for BL training yet.

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Gregor

Try it and if there is not to much tension...

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Joshua Naterman

Yea, I'm going to start with the beginner tuck just to be safe for a while :P I have to remember to take a month or two with each position and not just jump back into straddle :P

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Gregor

One from Lodon:

2d0z1wy.jpg

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Gregor

Long time no post about my training.fom So in the July we changed two times to three times a week pure strength training due to my better regeneration now then it was one year before (Strange but I guess I do something right with food, rest, and other mombojumbo :lol: ). After worlds I felt on a little crisis. No strength, no feeling, nothing. Now we are back to rising strength because till end of this year I have only one competition (nationals in december).

Today's training:

Warming up:

1.Stradle planche

2.HS :arrow: stradle planche :arrow: HS :arrow: stradle planche

3.Pully system:

:arrow: 10x cross presses

:arrow: 10x inverted cross presses

:arrow: 8x back lever presses to planche

:arrow: 6x cross straight press to inverted

Strength training:

1.2x Back roll to maltese ("azarian maltese" F) :arrow: nakayama :arrow: pike press to inverted

2.3x kip to cross :arrow: press to maltese

3.3x kip to inverted cross

4.3x azarian :arrow: pike press to inverted

5.3x back roll to maltese

6.3x back uprise to inverted

7.2x victorian

8.3x HS :arrow: planche :arrow: maltese :arrow: press to planche (coach's asistance)

9.2x HS :arrow: inverted cross (no strength at all at that moment so I've just felt trough)

Some playing with free weights...

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Joshua Naterman

Wow. That's nuts :)

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Mats Trane

Hey Gregor

After showing my son pictures of you here, my son goes: hey that must be the guy that was in the summer training camp in Tirrenia, Italy summer of 2008. My son was there with 2 training buddies from Sweden and had a great week! Gymnstics is not a very big sport i Sweden and he was very impressed with the week and talked alot about shorts you bought from the market and wore alot. Also he talked about your press to cross while bicycling with your legs :).

Would that have been you? Would love to see a picure of those shorts!!

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Gregor

Yes it's me :D It was great at this camp, alot of new stuff to learn and of course alot of fun.

I don't know were the shorts are.

@slizzardman: I will probably squeeze 10-15% more when I'll be full in this cycle.

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Joshua Naterman

How many times a week do you work that hard?

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Gregor

Now for 3 times per week.

For me swings elements and dismounts are harder because they are not so fun as a strength training :oops:

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Joshua Naterman

That's actually pretty reasonable :) Tough training to be sure, you have excellent work capacity!

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Gregor

Thanks! I had to built my work capacity, it wasn't always like that. And now I have instead of two times per week to three times per week and from less than a half of this 2 years ago capacity to this now. Slowely like worm trough maraton. I know I've done big advancment trough each year I know it could be done more and it should be more noticable than it is (if I measure dedication and hard sweat invested in).

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Gregor

Today's training:

Warming up on pully system:

1. 10x cross presses

2. 10x inverted cross presses

3. 8x maltese :arrow: back lever :arrow: planche presses

4. 6x cross :arrow: straight press to inverted cross

Rings strength:

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

2. 2x Kip to cross :arrow: press to maltese

3. 3x Kip to inverted cross

4. 3x Back uprise to inverted cross

5. 3x azarian :arrow: pike press to inverted cross

6. 3x Back roll to maltese

7. 3x HS :arrow: planche :arrow: maltese :arrow: press to planche (coach assisted)

8. 1x HS :arrow: straddle planche

9. 1x HS :arrow: legs together planche (not good)

10. 2x victorian

11. 1x 4 cross presses with fifth just 2 seconds in hold

12. 1x 4 iron cross shoulders rolls forward (like you do in cross press to maltese, just you are not trying to pike or rise up)

Free weights:

Bench press:

5x 70 kg

5x 80 kg

5x 90 kg

3x 90kg

3x 80 kg

Just started again in bench press and I don't want to risk any i njury so I will do a week of lower intesity of bench press, then I will rise it to minimum reps and higher weights

Dumbell curls:

5x 20 kg (Each hand)

5x 20 kg

5x 20 kg

5x 20 kg

5x 20 kg

I will have to rise kilograms!!!

So I will insist on this type of training or cycle for two to three weeks, then one week easy and competition, after that maybe few days of and again on this type of training and another cycle.

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Joshua Naterman

Wow, pretty strong gregor! When you bench do you touch the bar to your chest or do you just go to 90 degrees, or if it's neither what is your range of motion?

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Gregor

Power Lifting style (touching chest, wait for moment and straight press). With PL I can go to cca. 112 kg one rep on the end of training like that. I am not so good with more reps. My personal best with 5x5 is 100 kg.

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Joshua Naterman

Wow, 5x5 100kg at your size is fantastic! I don't currently pause at the bottom, I just touch my t-shirt but not my chest and reverse direction. More of a reactive strength element than explosive. I will start doing one set with the pause.

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sasquatch

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?

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