Strength:
- 2 DB walking lunges (30 x 2, 25# DBs)
- 2 DB SLDL (15 x 2, 50# DBs)
- Leg lifts (15 x 2)
- Reverse hypers (15 x 2)
- 2 DB farmer’s walk (~200ft x 1, 50# DBs)
- Dips (30)
- Jump rope (1min x 4)
- HS hold (1.5min)
- Abs
Workout time: 0.8hrs
Today was a day off…but I went to the gym. I was sitting all day, falling asleep toward the end of the day, so I needed to get going. I managed to constrain my workout and didn’t let it snowball; just a bunch of stuff with no rests. So, it felt good just to get moving and wake up a bit.
HB:
- Warmup
- Rybalko to mixed grip
- Dbl lay 1/1
- Yamawaki (vault catch) – good action from bottom through to throw, missing something on the first part a little though
- Half-tak (low bar)
- 10 skill GPP sequence (skill values, in sequence = B, C, C x 2, B x 2, B, A, A, C)
- 1 arm gienger – testing out the swing on the first (no catch), caught the second one
- Something resembling strength sequence on rings (1)
- Dips (30 x 1)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.5hrs
Had a really good, though quick, workout today. My ‘rest’ day yesterday showed today; I had real good energy, I wasn’t sore, and everything on high bar and tramp felt easier and tighter that usual. Maybe the energy was due to the fact that I was trying to keep my workout to 1.5hrs while trying to get in everything I wanted. Got a lot done on high bar, lots of different skills. The yamawaki and half-tak are under construction, but all the others felt easy. The sequences were tiring again, though I had more pep on the dismount. Tramp was good…flippy, nimble, and quick. Yay for my ‘lunchbreak’ workout.
HB:
- Warmup – kinda dead and loose…good indicator of the workout
- Dbl quast - got my hand on the bar on 3 of 5, no catches though
- Stalder fulls (low bar) – missing something on these, maybe trying too hard
Strength:
- SR: kip maltese (spotted) (4sec x 4)
- SR: cross (4sec x 4, bw)
- SR: [kip L (3sec), press hs thru str planche, slow lower thru str planche] (x2)
- PB: straight-straights (2 x 4) – real good position
- HSPU (10 x 2, bw) – first set close grip, wide on second set
- Pullups (10 x 2, bw) – first set close grip, wide on second set
- Dips (40 x 1)
- Jump rope (1min x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 2.25hrs
I was kinda dead heading into workout, but unlike most days, it didn’t really wear off. Warmup on high bar was kinda sluggish and dead. That may have been due to hot hands which kinda makes you put your tail between your legs and curl up into a little ball…figuratively speaking. Anyway, I tried some double quasts which I haven’t done in a week or so. They were okay, a little off, but I didn’t catch any. I think I need new set of grips and a new set of hands.
Strength, on the other hand, was actually pretty good. I didn’t have a predefined workout heading in today (today was more of a transition workout until next week), and just kinda put something together as I went. Maybe that was a good thing, in that I couldn’t psych myself out by thinking about it too much. Kip malteses felt good and strong, crosses were pretty easy, and the straight-straights were bona fide straight-straights.
Oh well, gotta have some bad days to have good days.
1 arm gienger – testing out the swing on the first (no catch), caught the second one
Gatti,
Is this what you're doing? Holy shit the entire side of my body hurts just watching that!! A one arm giant is amazing enough. Doing a catch is unthinkable.
Yeah, but I normally catch with two arms (like this one), which makes it much easier on the shoulders. Although, I did play around with that one day...I did a one arm gienger, caught with one arm, right into another one. Considering health is up there on my list of goals, I haven't tried it since.
Another cool trick is a Kohlman (full twisting kovacs, the first release move in this video...it's in slow-mo later in the clip). I used to catch it with one arm by accident...I was trying to catch with two, only one got on. After the first one I caught like that, I expected it in the future, so the next ones I caught with one arm were real smooth and I worked out of them easy.
Strength:
- SR: [kip L, planche (5sec), hollow support hold (20sec)] (x 1)
- SR: [kip L, pike press, back kip L, straddle press, muscle up L, hollowback, hollow support hold (10sec)] (x 2)
- SR: [muscle up L, straddle planche (5sec), straddle press (20sec), hollow support hold (20sec)] (x 2)
- HSPU (10 x 2) – first set close (~12”), second set wide
- Rope climb (1 x 2) – nice long 1 arm eccentrics on the way down
- Deadlifts (quick pulls) (5 x 3, 215#)
- Clean and press (5 x 2, 115#)
- 2 DB walking lunges (24 x 2, 30# DBs)
- Leg lifts (12 x 2)
- Jump rope (1min x 4)
- HS hold (1.5min)
- Dips (30)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 1.75hrs
Pretty good workout today. I tried to combine last month’s supplemental ring workout with my leg workouts; I modified a few exercises and cut down the volume basically…took the biggest bang-for-your-buck exercises I guess. This may become my Tuesday and Friday workouts for June, although I may up the intensity or volume here and there (I went a little lighter today because I know tomorrow will be much harder).
Chris Shugart says (something to the tune of) your time in the gym should enhance your life, and not take away from it. While that statement may apply to me, that’s a topic for another day. However, I feel it’s just as applicable to my leg workout; my leg workouts should enhance my gymnastics workouts (i.e. my main goals), and not take away from them. By combining the supplemental ring and leg workouts, I think that will force me to limit my leg volume, which is something I’ve struggled with. If this works, although I’ll kinda miss those long volume leg days, I’ll like the fact that I devote energy to other gymnastics-specific stuff and become more efficient.
On another note, I’ve noticed that with like 5 minutes of posting my workout, I get booted from the first page in the training forum. Good for all you guys.
Wow, really good workout today. I was slightly sore from yesterday, however that didn’t seem to affect my intensity at all today. I tried some kip malteses on my own for the first time in maybe 2 years. They were promising; the first two had solid pauses in the maltese, but the third one wasn’t so much a pause (but not a plummet). When I get spotted by on those, everyone says they are doing practically nothing, however it’s that ‘practically nothing’ that is the hardest to get. Also, I feel like there’s a really heavy mental brick (i.e. block) when going from a spot to own your own. Still, I think sticking with these is what I need most right now. Everything was really good as well. I jumped on the treadmill at the end, which is the first time I’ve done cardio in a while (aside from the run at home). I guess I’ll stick with that for a while, not so much for cutting or dropping weight, but more just to include another form of fitness in my training.
HB:
- Warmup
- Kovacs – good day on these for being dead, caught 1/3
- Yamawaki – worked on first part of tap…getting better
- Jam work (low bar)
- 10 skill GPP sequence (skill values, in sequence = B, C, C x 2, B x 2, B, A, A, C)
- HS hold (2min)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 1.75hr
I was really dead today which was probably due to yesterday’s workout. Everything was a struggle today; I think every fast twitch fiber in my body shut down. Still, I made something of it, worked though things, and took something away. I keep reminding myself to put the swing workouts before the strength workouts, but I don’t know why I don’t listen.
My right knee is hurting, but I don’t know if it’s from sitting so much or the run yesterday. I’ll probably figure that out tomorrow or the day after. I think tomorrow is a rest day.
Strength:
- SR: [kip L, really open pike press, hollow support hold (20sec)] (x1) – almost a straight-straight
- SR: [kip L, planche (5sec), hollow support hold (20sec)] (x 2)
- SR: [kip L, pike press, back kip L, straddle press, muscle up L, hollowback, hollow support hold (10sec)] (x 2)
- SR: [muscle up L, straddle planche (3sec), press hs from planche (20sec), hollow support hold (20sec)] (x 2)
- SR: maltese (ring belt) (8sec x 4, -25#)
- SR: [invert (5sec), cross (3sec), cross pullout] (x 4, -25#)
- SR: [muscle up (8), support hold (20 sec)] (x 2)
- HSPU (10 x 2) – first set close (~12”), second set wide
- Rope climb (1 x 2)
- HS hold (1.5min)
- Dips (40)
- Horizontal pullups (10 x 2)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 1.5hrs
Nice morning workout today. Strength felt good and most things are improving and/or getting easier. I wrapped my knee today and it’s feeling a little better, although it’s still kinda unstable with any varus/vaglus or torsion load. I can only think that it was the run on Sunday that did it, although I didn’t feel anything significant…maybe just the cumulative stress. Oh well, on the mend…hopefully.
Had a shorter and less intense workout today due to time constraints and because I am still a little weary of my knee. It was…um, informative though, in that I could use a little work on the smaller, less flashy skills. I was also playing around with some other skills which highlighted some deficiencies (i.e., wrist supination and shoulder flexibility). Anyway, hopefully a more normal workout tomorrow.
It's funny hearing a 1.5 hr workout is on the "shorter" side compared to most people's exercise regime.
You've never mentioned the pommel horse in your training log. Is that something you don't really enjoy? I'm assuming that was an event you involved with during your college years.
You've never mentioned the pommel horse in your training log. Is that something you don't really enjoy? I'm assuming that was an event you involved with during your college years.
Right now I do what doesn't hurt (for the most part). I trained and competed all six events up until my junior year of college (2004). In July of 2000, I had my left ulna shortened because it was crushing some things in my wrist. With that procedure, they put in a metal plate to rejoin the ulna that they cut in half. I came back well from that one and could still swing pommel horse for another two years or so (with manageable pain). In May of 2002, I had to have the same procedure done on the right arm. This time, my arm healed much slower. I tried to continue pommel horse after that, but the pain wasn't worth the payoff. The metal plates redistribute the stresses in the bones and gives me some real bad forearm splints. So, that was the end of pommels. I was alright when I did compete pommels, nothing great, but I loved the fact that it was such a tough event. It could kick your ass day in and day out, but every once in a while, you'd kick its ass.
As for the other events, it's the same deal...I stick to what doesn't hurt and keeps me healthy. I had some stress fractures in L4-L5 during my fifth year (2005) and was told not to do floor and vault for a while (also the reason for the timid leg strength numbers). I play around every now and then, but the time off made a big dent. Parallel bars is the same as with pommels; the support swings put too much pressure on my forearms.
High bar and rings primarily put tensile forces on my forearms, which the plates respond much better to. High bar does require a lot of supination though, which definitely hurts. The plates have also negatively affected my grip strength (although it's getting better from focusing on it), which in turn, affects my overall strength. With a neutral wrist posture, my grip strength is good, but is much weaker with flexion and extension, not to mention trying to keep a strong grip while moving through flexion or extension. But, for the most part, these are the events that I can handle.
HB:
- Warmup
- Rybalko to mixed
- Blind, full piros to mixed
- Full-and-half turns
- Jams (low bar)
Strength:
- SR: kip maltese (attempt, unspotted)
- SR: kip maltese (spotted) (4sec x 4)
- SR: cross (4sec x 4, bw)
- SR: [L (3sec), press hs thru str planche, slow lower thru str planche] (x2)
- PB: straight-straights (2 x 4) – last one real ugly
- HSPU (10 x 2, bw) – first set close grip, second set wide grip
- Pullups (10 x 2, bw) – first set close grip, second set wide grip
- Dips (40 x 1)
- HS hold (90sec)
- Shoulder prehab
Workout time: 2.1hrs
Pretty good workout today. High bar was a technical day and I made some good changes here and there. Strength was real good; everything felt good and strong. I was surprised that my grip strength was so good and strong considering my forearms were hurting a lot from high bar.
Right now I do what doesn't hurt (for the most part).
I figured it was wrist-related, but thought I'd ask. Didn't even think about not being able to do the p-bars. Bad wrists, bum shoulders, iffy back, yikes. When they say gymnastics takes its toll on the body they're not kidding.
Strength:
- SR: [kip L, planche (5sec), hollow support hold (20sec)] (x 1)
- SR: [kip L, pike press, back kip L, pike press, muscle up L, straddle press, hollow support hold (10sec)] (x 2) – added second pike press, replaced hollowback with straddle press
- SR: [muscle up L, straddle planche (2sec), press from planche to handstand hold (20sec), hollow support hold (20sec)] (x 2)
- SR: [invert (4sec), maltese (4sec), cross (4sec)] (ring belt) (x 4, -25#)
- SLDL (10 x 3, 185#)
- Hang clean, push press (5 x 2, 115#)
- HSPU (10 x 2) – first set close (~12”), second set wide
- 2 DB walking lunges (30 x 2, 25# DBs)
- Rope climb (1 x 2) – 12 steps
- Leg lifts (10 x 2, 5# ankle weights)
- Dips (45)
- Horizontal pullups (12 x 2)
- HS hold (100sec)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 1.75hrs
I was kinda surprised how good my workout was today considering I did a good amount of ring strength yesterday…somehow my strength was there today. Also, I was able to work through the forearm splints I’ve gotten from so much high bar torsion work lately, and my grip strength didn’t really suffer today either. I was a little weary of the knee still, so I dropped some weight and added some reps. It felt alright, maybe a little weird afterward. All in all though, strength is going up in most places and I’m pleased.
- HS hold (90sec)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 1hr
Had a scheduled day off today, so I broke in some new grips and went for a run and walked all over town. I was a little weary of my knee on the run so I didn’t go all out; just enough to test it out…hopefully.
HB:
- Warmup
- Kovacs – good energy on these, weary of catching due to the new grips, 3 of 4 were catchable, though only caught 1 of 4
- Yamawaki
- Jam work (low bar) – starting to be a jamming kind a guy
- 10 skill GPP sequence (skill values, in sequence = B, C, C x 2, B x 2, B, A, A, A) – easy dismount watching out for the knee
Good workout today; had good energy and my body was pretty fresh. I was using the new grips on high bar so I didn’t have the best grip (another day and it’ll be good to go) and I was a little weary of some skills. Still, made some good progress. I had an epiphany on rings…not quite a breakthrough, but an epiphany. I suck at front uprises, so I tried to approach it differently. A Few more days on this drill and that breakthrough might just come.
Strength:
- SR: kip maltese (attempt, no spot) (4)
- SR: maltese (ring belt) (5sec x 5, -17.5#)
- SR: cross pull (ring belt) (1 x 2, -17.5#) – made 1
- SR: cross pull (high, ring belt) (4 x 2, -17.5#)
- SR: cross hold (8sec x 2, bw)
- SR: back lever bouncing thinga-ma-jiggies (10 x 2)
- PB: straight-straights (3, 2, 2, 2)
- Maltese DB press (6 x 4, 30# each)
- BB close-grip bench (5 x 4, 170#; 20 x 1, 135#)
- HS hold (100sec)
- Shoulder prehab
Workout time: 1.75hrs
Had a good morning workout yesterday. Malteses felt a little weak, however everything else felt pretty strong. Added some reps or time here and there on things that were feeling easier. My right shoulder was a little noisy today, but didn’t hurt. Still, I’ll keep a close eye on it.
Had a really good workout yesterday morning; really good energy for everything. I guess it kinda turned into a volume/work capacity day; rest periods were a little shorter than usual and I got a lot done pretty quickly.
I started off doing full deadlifts, but realized that that was probably what hurt my knee a week ago. So, I switched to SLDL which avoided having to bend the knee while loaded. I guess I’ll have to lay off full deadlifts for a little while and nurse the knee…hope this works. The run felt good though, so at least that doesn’t hurt it. I got quite bored during the run though…good thing the last minute spiced things up. Now that I know running doesn’t hurt the knee, I’ll have to make the run more exciting.
I head right up to work after working out in the mornings (if I workout in the morning that day), so I make up a shake (PWO drink and breakfast in one)…and its’s been real good the last few times. It consists of oatmeal, chocolate milk, chocolate whey protein, yogurt, a banana, and some instant coffee. I make it the night before, and the banana does something during the night; something like a reverse marinade, or the sugar alcohols come out and ferment…or something like that. Regardless, it makes it good.
Had a good short workout today. Made progress here and there. I’ve been increasing my carb intake a bit and I think it’s positively affecting my workouts, with no negative effects on body comp.
HB:
- Warmup
- Dbl-lay 2/1 (into loose foam) – good position, quicker twist
- Dbl quast timers
- Yamawaki drills
- 10 skill GPP sequence (skill values, in sequence = B, C x 2, C x 2, B, B, A, A, C) (x1)
- PB: straight-straights (2 x 4)
- HSPU (12 x 2, bw) – first set close grip, second set wide grip
- Pullups (12 x 2, bw) – first set close grip, second set wide grip
- Dips (40 x 1)
- HS hold (90sec)
- Shoulder prehab
Workout time: 2.1hrs
Good Friday workout; had some good energy and was rearing to go on high bar. The double-doubles are feeling good and I’m starting to actually make some good changes. Everything else was okay…peppy and quick if nothing else…I need some more days like this. Ring strength is feeling strong; the first unspotted maltese had a good pause, and the spotted ones were real good.
One of the coaches said I am at about 0.1% body fat. I think he was kidding. Regardless, he also said I’m probably in the best shape of my life. It’s amazing what not being injured can do.
Strength:
- SR: [kip L, planche (5sec), hollow support hold (20sec)] (x 1)
- SR: [kip L, pike press, back kip L, pike press, muscle up L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [muscle up L, straddle planche (2sec), press from planche to handstand hold (23sec), hollow support hold (23sec)] (x 2)
- SR: [invert (5sec), maltese (5sec), cross (5sec)] (ring belt) (x 4, -25#)
- Front squats (8 x 4, 125#) – testing out my knee, felt pretty good…aside from the 2 pops
- Complex (hang clean-push press, BO rows, SLDL) (6 each x 3, 95#)
- HSPU (12 x 2) – first set close, second set wide
- 2 DB walking lunges (24 x 2, 30# DBs)
- Pullups (12 x 2) – first set close, second set wide
- Leg lifts (12 x 2, 5# ankle weights)
- Dips (45)
- Horizontal pullups (10 x 3)
- HS hold (90sec)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)
Workout time: 2hrs
Another good combined rings/legs workout. Strength felt pretty good despite doing strength yesterday…which makes me think my basal strength levels are improving. I wonder what I would do if I were completely rested. I think that’s like asking ‘how many licks does it take to get to the Tootsie Roll center of a Tootsie Roll pop’…the world may never know.
Just a quick run/rehab day today. My mind is getting a little burnt out so I wanted to get in and out and pretty much do nothing gymnastics related. The run felt good; it was more exciting throwing the speed blocks in there.
Gymnastics is the BEST sport!!! I was a gymnast many years ago. The gym where I used to train has adult gymnastics classes. THey are more for strength, flexibility and conditioning. I am very interested in taking the class. I just have to make sure my hubby or my mom will be home to watch the kiddos!!
Gymnastics is the BEST sport!!! I was a gymnast many years ago. The gym where I used to train has adult gymnastics classes. THey are more for strength, flexibility and conditioning. I am very interested in taking the class. I just have to make sure my hubby or my mom will be home to watch the kiddos!!
ark,
You should so get back into it. It's definitely hard coming back (although, I've never been complete out...just injured a lot), but once you get back in shape, it's too much fun. I'm sure you could pursuade the instructors to do more than just strength, flexibility, and conditioning too. While those are fun, flipping around takes the cake.
One of the coaches said I am at about 0.1% body fat. I think he was kidding. Regardless, he also said I’m probably in the best shape of my life. It’s amazing what not being injured can do.
Congrats on the compliment. That'll keep you going for some time.
HB:
- Warmup
- Kovacs – first few were good (tight tap, touched the bar), then I got sloppy…caught 2/8
- Gaylord 2 – timer for a Kohlman, just playing around
- Quasts
- 10 skill GPP sequence (skill values, in sequence = B, C x 2, C x 2, B, B, A, A, A)
- Jam work (low bar) – starting to be a jamming kind a guy
Had a pretty good workout today, aside from the breakdown on the Kovacs. But, I did finished those by catching one. I had that eagarness that 10 year olds do, where they always want to try ‘just one more’. I would miss the catch and pretty much start climbing out of the pit before I landed in it. It’s nice to have that drive again. Everything else was good with little improvements here and there.
I was doing some work afterward and realized I felt kinda fatigued, which is weird after just a swing workout. It wasn’t like a muscle pump kinda fatigue, but more like a neural fatigue. Maybe it was all the heavy swinging on high bar or that I’m just packing a lot into 2 hours. Hmm.
Strength:
- SR: kip maltese (attempt, no spot) (4)
- SR: maltese (ring belt) (5sec x 6, -17.5#)
- SR: cross pull (ring belt) (1 x 3, -17.5#)
- SR: cross pull (high, ring belt) (4 x 2, -17.5#)
- SR: cross hold (6sec x 3, bw)
- SR: back lever bouncing thinga-ma-jiggies (10 x 2)
- PB: straight-straights (3, 2, 2, 2)
- Maltese DB press (7 x 4, 30# each)
- DB flies (10 x 2, 30# each)
- DB floor press (20 x 2, 50# each)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.75hrs
Really good strength day yesterday. The stuff on rings felt good and I hit the supplemental stuff hard. I didn’t have access bench, so I subbed in some other things that worked out nicely.
I wanted to have my giant bowl of oatmeal after workout (I love my oatmeal), so I rode up to work and made it up there. I got a few comments on the size of my bowl. It was good though, almost like at home.
Strength:
- SR: [kip L, planche (5sec), back kip L, pike press, hollow support hold (20sec)] (x 2)
- SR: [kip L, straddle planche (5sec), back kip L, pike press, muscle up L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [muscle up L, pike press, handstand hold (20sec), hollow support hold (20sec)] (x 2)
- SR: [invert (5sec), maltese (5sec), cross (5sec)] (ring belt) (x 4, -25#)
- 2DB squats (15 x 3, 50# DBs)
- 2DB complex (hang clean-push press, BO rows, SLDL) (5 each x 3, 50# DBs)
- HSPU (12 x 2) – first set close (~12”), second set wide
- 2 DB walking lunges (24 x 2, 30# DBs)
- Rope climb (1 x 2) – 12 steps
- Leg lifts (15 x 2)
- Dips (45), HS hold (20sec)
- Horizontal pullups (10 x 2)
- HS hold (90sec)
- Shoulder prehab
Workout time: 1.8hrs
I was kinda sore from Tuesday’s workout (probably the ‘new’ stuff in place of benching), but I managed to get going and the soreness either wore off or I didn’t feel like stopping. Sure, my strength may have been a little decreased, but I felt like I should push through. Oddly enough too, my strength wasn’t too bad, in fact, my work capacity was great. I switched up the ring sequences a little, increasing the intensity of some of the skills (with the intent to prepare for real ring strength sequences). I didn’t have access to my usual squat area, so I had to stick with things in the gym for legs. Too bad we only have 50# dumbbells. While they can give you a good workout, they just aren’t enough for some things. But, maybe that’s a good thing, in that it I stick to those dumbbells I wouldn’t break myself down so much that it hinders my gymnastics training.
I guess today turned into a volume day again. I worked out in the morning, and the whole day I felt like a cartoon character that blew into his thumb and inflated himself.
A one arm giant is amazing enough. Doing a catch is unthinkable.
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