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Gregor

Building the body for rings

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Gregor
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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Gregor

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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Razz
7. 2x victorian (second for recognition)

:shock: :twisted: :shock: :twisted: :shock: :twisted: x10000000

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Joshua Naterman

His power level must be over 9000!!!!

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sasquatch

So you actually held a victorian for a second? Thats awesome!

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Razz

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

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Gregor
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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sasquatch

That's awesome, Gregor! You should get a video of it sometime.

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Gregor

I quckly finished my training today :arrow: my grips snaped again...

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Gregor

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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Razz

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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Gregor

Not every training.

My goal for bench is 5x5 110kg somtime in next year.

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Gregor

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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Razz

Just don't get too negative and remember that you are improving :) new vids sounds cool

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Joshua Naterman

Looking forward to the videos!

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Gregor
Looking forward to the videos!

Yeah, for last videos I had to wait for half a year :lol::lol:

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Joshua Naterman

what takes so long?

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Gregor
what takes so long?

Him, to remember to send me :lol:

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Gregor

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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Gregor

hehe thanks :)

Still alot of things to do on it!do it straight press to inverted, some elbow bending...

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Gregor

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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Ortprod
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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Joshua Naterman

Yea. That's something that is on a whole different level :lol:

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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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