alex's logs

my training has a great intensity and volume, I choose to do that because training is my passion...and i love it, and i'm training from august of 2009...

warm up: soulder,wrist, elbow, back, chest, hips, legs for about 35-40 minutes

30 minutes: chest strength training (only on monday)

5x7-9 reps ring push up (with 50 kg on the back)

10x10 dumbell flyes on the floor with the rings (full body weigth)

2x7-9 dips on rings

20-25 minutes workout of the day

30 minutes: rings

3-4 basic rings strength routine 1 (with FL, BL in a straddle position)

3x6 bulg dips

3x6 iron cross pulls (with a help from a homemade pulling system that makes me lighter than 20 kg, i deacrease the weight from 0,5 kf every week)

30 minutes: mushroom circle

multiple circle routine, with basic circles and simple spindles, every routine has a duration of 20-30 sec.

10 minutes: hold PL,BL, FL for 15-20 sec for 2-3 sets

15 minutes: core workout

3x6 body levers

3x5 negative crannks

2x5 hll

finish....i can eat and sleep

the volume is quite big, i suplement my alimentation with BCAA and creatin...in this way i can train 5 days a week...

maybe the next training's day i post my workout

with these training i see a great increment of my strength....i'm not a god or superman i've just found the training that works for me!!!!

i want to post my last session workout...so in this way you can give me opinions...

i did:

-warm up: for shoulders, back, pecs, wrist, elbows. after i did 1 set of body curls,chin up and handstand push up wich aren't to demanding for me.

-wod

-static holds: pl, fl, bl, 3-4 sets each one on 10-15 sec

-tuck pl push up, and fl pullup, back pulls for bl.

-ring work: i did 2 sets on the most difficult set for me, including MU, forward roll to MU, fl, bl, press to handstand, slow down to full pseudo maltese, and onother passage or movements...between these sets i stay 3-5 minutes

-after that i usually work on specific passage and i do 1 or 2 set of 2-3 reps of:

straigth body raise to inv hang; kip to support;l-sit to pseudo maltese;l-sit press to handstand.

-stretching.

this is want i did...is correct focuse on some passage after the ring strength sets? i usually did the passage between skills that i can perform without problems.and between these sets how much time i have to rest?

and the static holds have to be performed in the same session of the pl pusup, fl pullup, bl pulls?

Cool to see your log, keep the training going! I like your big volume, trying to do something similar myself and I feel it works as long as nutrition is good You may want to focus a lot on your weak links and mobility though, I see instant improvements in planche after starting lots of scapula pushups.

Razz said:

Cool to see your log, keep the training going! I like your big volume, trying to do something similar myself and I feel it works as long as nutrition is good You may want to focus a lot on your weak links and mobility though, I see instant improvements in planche after starting lots of scapula pushups.

what do you mean with scapula push up?

i do a lot of mobility for about 1 hour and half 3 times a week...

Ok good that you have your mobility in place. Scapula pushup is in Ido's scapula video, very good for planche weak link conditioning. Some may also call it pushup shrugs...

hi Razz...i did the IDO stretch without know that was in his video...better for me...

today logs 29/11/2010

-warm up: including bl, fl ,pl holds 10 seconds each one for 3 set, body curl, hspu, chin up ecc

-little strength work for the back (following the slizzardman progression)with 5 sets for 3 reps of wide grip pull ups + 11 kg, 6 sets of six reps of pullover with dumbell to expand the chest with 15 kg (30 seconds rest between sets)

-wod

-ring work

1-2 of the most difficult routine that i can do

1x4 fl pullup,

1 x 4 back pulls

2x3 pl tuck push up

1x5 kip tp support

1x4 l-sit press to handstand (hold for 30 sec)

1x4 straight body raise

10 minutes of abs work ..> hll, body lever on incline bench, russian twist

ligth workout..with every position in a bit simpler...for example not full BL but 1/2 lay, as FL in straddle, PL in avd tuck not straddle

warm up: shoulder, wrist, pecs, back, legs stretch, hip flexor stretch

bicep tendonds conditioning, shoulders conditioning, wrist conditioning

1x7-8 chin up

1x4-5 free hspu

PL holds 1x15 sec

bl holds 1x26 sec

fl holds 1x17 sec

L-sit 1 x 42sec

1x4 planche adv tuck push up

1x5 fl pull up

3 sets of: 3 360 pulls,3 muscle up,3 l sit press to sh stand

rings work

1 set of most difficult routine

1x4 kip to support

1x4 l sit press to handstand return to l sit straigth legs

1x3 forward roll to mu to handstand

1x3-4 pseudo maltese to bl

core wore: 1 set max reps of body lever on incline bench, front pulls, double crunch, russian twist

wow the last was on december 2010.

ok for now i'll show my achievements both foundation and adv SAS

-on 28 of may started with hollow body hold and arch body rocks

-on 4 of july mastered the hollow body hold and arch body hold

-5 of july started with hollowbody rock and arch body rocks

-on 8/10 mastered the 4x60r hollow body rock and i'm working on 4x60r for arch body rocks, for now only 2/4 sets of 60 reps

-tried the HBP 4x5 r resting 30 sec, 3 sets of 4 and one of 2. not bad

-iron cross is at level 7/10 no soreness or problem on tendons

-manna finished F2

-HBP maintaining F2

-i'm started to train legs 2 days a week. not bad the first 2 weeks

-i'm at the 6 weeks of weighted (10kg) rope climbing.

-i'm at the 6 week of tuck planche hold , i spent about one month and half more to reach the template goal.

-hs is good i'm reaching the solid 1 minute for all the sets with low rest. weighted mobility is good i moved over the 10 kg