Gatti's log

[cjgatti]

6.21.2007

HB:
- Warmup
- 9 skill GPP sequence (skill values, in sequence = B, C x 2, C x 2, B, A, A, C) (x2)
- Quasts
- Stalder fulls (low bar)

Tramp:
- Ballouts, ballout rudis
- Dbl pk barani outs (onto mats)

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.5hrs

Lighter/shorter day today. I was feeling a little burnt out (both mind and body) so I wanted to get in an out and not kill myself; just did some swinging around for technique work and bounced some tramp. I did the sequences on high bar first in my workout, and what do you know, I had some good energy for the dismounts. Next week might be a low volume week.

[cjgatti]

6.22.2007

HB:
- Warmup
- Kovacs – real good day, things felt on, caught 2/3
- Dbl-lay 2/1 (onto mats in pit) – real good setup and twist…much easier than working as hard as I can
- Yamawaki - first day of really trying to catch on these, caught 2…I can start playing with it now making it look good
- Jams (low bar)

Strength:
- SR: kip maltese (attempt, unspotted) (x 3)
- SR: kip maltese (spotted) (4sec x 5)
- SR: cross pull (spotted) (x 2)
- SR: cross (5sec x 3, bw)
- SR: [L (3sec), press hs thru str planche, slow lower thru str planche] (x2)

- PB: straight-straights (3, 2, 2, 1)
- 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), pike press, HS hold (20sec)

- HS hold (90sec)
- Shoulder prehab

Workout time: 2.25hrs

Had a really good day today; had great energy and my body felt pretty good (still a little fatigued). High bar was great. The kovacs were quick and easy, the double-doubles were the best they’ve been in a long time, and I caught some Yamawaki’s…that’s one of those ‘style’ skills that if done well, people will notice. Strength also felt pretty good. I am getting a progressively longer pause on the unspotted malteses…a hold is just around the corner.

I was thinking about what is the difference between good and great (from the Dave Tate Scale of Goodness). From a general view, it’s easy to see the difference between two athletes, one who is good and one who is great. The great one does things better, easier, faster, whatever. But with regards to their training and time in the gym, the difference per turn (or set, rep, etc) could be so minute that it’s nearly immeasurable. What’s the point? Have a little more focus and try just a little more on everything you do.

[cjgatti]

6.23.2007

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 (6sec), maltese (6sec), cross (6sec)] (ring belt) (x 4, -25#)

- 2DB squats (20 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 (26 x 2, 30# DBs)
- Rope climb (1 x 2) – 12 steps on first climb, 11 steps on second
- Leg lifts (15 x 2)
- Dips (50), pike press, HS hold (20sec)
- Horizontal pullups (10 x 2)

- HS hold (100sec)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)

- Treadmill (1.98mi, ave speed: 8.5mph):
2min @ 8.0mph
2min @ 9.0mph
2min @ 8.0mph
2min @ 9.0mph
2min @ 8.0mph
2min @ 9.5mph
2min @ 8.0mph

Workout time: 2.6hrs

Uh, yeah. It was a long workout today. Around last Wednesday I decided this Sunday would be a day off, and I move the treadmill stuff to today instead of tomorrow, so that extended it a little. One of the guys I hadn’t seen in a while showed up and worked in with me. I would have blown through everything, but he was (maybe purposely) delaying things with some chitchat. Still, it was good to see him. Still, everything felt easier today though, compared to Wednesday which was a similar day. That last interval at 9.5mph on the treadmill got the lungs going too…it felt good.

[cjgatti]

6.25.2007

HB:
- Warmup
- Kovacs – pretty good day on these (caught 2/4 – launched the last one)
- Dbl quast timers
- 10 skill GPP sequence (skill values, in sequence = B, B, C x 2, C x 2, A, B, A, C)
- Jam work (low bar) – good progress, jamming from handstand now

SR:
- Lockarms (back)
- Inlocate x 2, lockarm (front)
- Front uprise

- HS hold (130sec)
- Shoulder prehab

Workout time: 2hrs

Had a pretty good day yesterday; good energy and my body felt good (probably due to the day off). High bar was really good and it felt nice to launch one of the kovacs really high (caught that one too)…just like the old days. Made progress on other things – small steps but progress nonetheless.

[cjgatti]

6.26.2007

Strength:
- SR: kip maltese (attempt, no spot) (4)
- SR: maltese (ring belt) (4sec x 6, -15#)
- SR: cross pull (ring belt) (1 x 2, -15#)
- SR: cross pull (high, ring belt) (4 x 2, -15#)
- SR: cross hold (8sec x 3, bw)
- SR: back lever bouncing thinga-ma-jiggies (10 x 2)

- PB: straight-straights (3, 3, 2, 2)
- Maltese DB press (8, 4, 5, 5, 30# each)
- BB bench (shoulder width) (5 x 2, 170#; 5 x 2, 160#, 20 x 1; 135#)
- Horizontal pullups (10 x 2)

- HS hold (90sec)
- Shoulder prehab

Workout time: 1.8hrs

Pretty good workout yesterday morning. Though the unspotted maltese attempts didn’t feel too great, everything else felt good and strong.

[cjgatti]

6.27.2007

Strength:
- SR: [kip L, planche (5sec), back kip L, pike press, muscle up L, straddle press, hollow support hold (20sec)] (x 2)
- SR: [kip L, planche (5sec), back kip L, pike press, cross (1sec)] (x 2)
- SR: [back kip L, pike press, handstand hold (20sec), wide hollow support hold (20sec)] (x 2)
- SR: [invert (5sec), maltese (5sec), cross (5sec)] (ring belt) (x 4, -22.5#)

- Front squats (10 x 3, 125#)
- BB complex (hang clean-push press, BO rows, SLDL) (7 each x 3, 95# DBs)

- HSPU (13 x 2) – first set close (~12”), second set wide
- 2 DB walking lunges (30 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: 1.9hrs

Heading into workout, I felt pretty unmotivated, lacking sleep, and CNS-fatigued. I also knew that this just wasn’t one of those days where I get to the gym and am tired, but start to warmup and things get better. Nope. Things never really got better. Everything was a struggle, somewhat strength-wise, but mostly in terms of motivation. I managed to increase the intensity of some things, or throw in more reps so that was a positive I guess. I should probably throw in some lower volume days soon.

One thing that has definitely helped me over the past two years or so (especially the last year), is listening intently to my body and mind and realizing the difference between different forms of fatigue. So far, the different types of fatigue I have differentiated (I think) are CNS-fatigue, lack of sleep, nutritional, and just good old ‘worked’ from a good workout. This has helped in being able to train by instinct, where I just kinda know what to and what not to do, or when to up- or down-regulate some aspect of my training and recovery. It’s amazing what the body will tell you if you listen closely.

[cjgatti]

6.28.2007

HB:
- Warmup
- 9 skill GPP sequence (skill values, in sequence = B, A, C x 2, C, C, A, A, C) (x2)
- Stalder fulls
- Quasts
- Yamawaki

Tramp:
- Ballouts, ballout rudis
- Dbl ballout combos

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.2hrs

Nice short workout yesterday, which I really needed…just to get in and get out. High bar was a technical day and felt good; tramp also felt good.

[cjgatti]

6.29.2007

HB:
- Warmup
- Kovacs – another really good day, only caught 2/6, but I was playing around with getting a little more height and because they are more consistently catchable; for the 2 I caught, I launched a triple timer into the pit…damn those feel good
- Dbl-lay 2/1 (into pit) – another really good day on these two, starting to get some good mechanics down
- Stalder fulls

Strength:
- SR: kip maltese (attempt, unspotted) (x 3)
- SR: kip maltese (spotted) (4sec x 5)
- SR: cross pull (spotted) (x 2)
- SR: cross (5sec x 3, bw)
- SR: [L (3sec), press hs thru str planche, slow lower thru str planche] (x2)

- PB: straight-straights (3, 3, 2)
- HSPU (13 x 2, bw) – first set close grip, second set wide grip
- Pullups (13 x 2, bw) – first set close grip, second set wide grip
- Dips (45), pike press, HS hold (20sec)

- HS hold (90sec)
- Shoulder prehab

Workout time: 2.25hrs

Really good workout today. It may have been due to a shorter workout yesterday or a full 8 hours of sleep. I had tons of energy on high bar; everything felt really easy and strong/quick. Strength also felt real good; I can definitely see week-to-week improvements in pretty much everything…which makes me wonder what I should do for July (considering I’ve been doing month-long programs). Hmm, something to think about. The supplemental strength stuff (straight-straights on thru the end) is becoming pretty easy, despite the fact that I’m increasing density or reps; I guess it’s more of a work capacity workout now than general strength workout…which I’m pretty happy about.

[cjgatti]

6.30.2007

Strength:
- SR: [kip L, planche (5sec), back kip L, pike press, muscle up L, straddle press, hollow support hold (20sec)] (x 2)
- SR: [kip L, planche (5sec), back kip L, straddle press, cross (1sec)] (x 2)
- SR: [back kip L, pike press, handstand hold (20sec), wide hollow support hold (20sec)] (x 2)
- SR: [invert (6sec), maltese (6sec), cross (6sec)] (ring belt) (x 4, -22.5#)

- Front squats (10 x 3, 125#)
- BB complex (hang clean-push press, BO rows, SLDL, shrugs) (8 each x 3, 95#)
- BB suitcase DLs (5 x 1 each side, 95#)

- HSPU (13 x 2) – first set close (~12”), second set wide
- 2 DB walking lunges (20 x 2, 35# DBs)
- Rope climb (1 x 2) – 10 steps on the first, 11 on the second
- Leg lifts (12 x 2, 5# ankle weights)
- Dips (50), HS hold (20sec)
- Horizontal pullups (12 x 2)

- HS hold (98sec)
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)

Workout time: 2.2hrs

Pretty good workout today, actually really good. I was motivated to get in the gym today, so I guess I must have mentally recovered from the past few days. Everything felt good and strong again; increased weight or reps or whatever here and there. Of note, I made a rope climb using only 10 hand placements (though quite a stretch)…that felt good.

I was testing out my knee with the suitcase deadlifts, so I only did one set. Focusing on gymnastics stuff definitely makes it hard to not do the heavy stuff, if nothing else for the ego. I guess I was inspired by a passage in a book I’ve been reading, First In by Gary C. Schroen:

“That morning we had helped sort and stack their gear for tonight’s move and I had tried to pick up one of the canvas kit bags. I think I got it about an inch off the ground and gave up. It must have weighed almost two hundred pounds. The young Afghans loading the truck were straining to move these same bags, resorting to three men to a bag. At one point, one of the Special Forces soldiers walked over to two young Afghans trying to lift a bag. He casually grabbed the bag with one hand, lifted it up, and swung it around onto his bag with one easy movement. He shrugged twice to shift the bag farther up, then walked toward the waiting trucks. The two young Afghans—and I—stood with our mouths open looking at the soldier, who betrayed no strain as he moved.”

[cjgatti]

7.1.2007

- Treadmill (15min, 2.18mi, ave speed: 8.73mph):
2min @ 8.2mph
2min @ 9.2mph
2min @ 8.2mph
2min @ 9.2mph
2min @ 8.2mph
2min @ 9.7mph
3min @ 8.5mph
- Treadmill (10min, 0.58mi, ave speed: 3.5mph, 10deg incline, 10# backpack)

- HS hold (120sec)
- Plank holds
- Shoulder prehab
- Foam roller (glutes, ITBs, hip flexors, lumbar/thoracic spine)

Workout time: 1.1hrs

Had a good day off today (I guess that’s what I’ll call it). The run felt easier than last week, even though I increased the intensity…it didn’t feel like I got kicked in the chest or I had a whole in my lung at the end. The incline walking felt good too, and definitely used some different muscles. So, I got in, got out…er, maybe not quite in and out, but it was relatively quick. And I didn’t do any gymnastics…er, okay, 2 handstands, but that’s it.

[cjgatti]

7.2.2007

HB:
- Warmup
- Kovacs – kinda dead today, good taps and swing though, no catches
- Kohlman – playing around with these, real good action…promising
- Dbl quast timers
- 10 skill GPP sequence (skill values, in sequence = B, B, C x 2, C x 2, A, B, A, A)
- Jam work (low bar)

SR:
- Lockarms (back)
- Inlocate x 2, lockarm (front)
- Front uprise

- HS hold (90sec)
- Shoulder prehab

Workout time: 2hrs

I was kinda dead yesterday at workout, which may have been from the run yesterday or just being in the gym too much lately. Still, I got some stuff done, made some progress, and took something away.

[cjgatti]

7.3.2007

Strength:
- SR: kip maltese (attempt, no spot) (4)
- SR: maltese (ring belt) (4sec x 7, -15#)
- SR: cross pull (ring belt) (1 x 3, -15#)
- SR: cross pull (high, ring belt) (4 x 2, -15#)
- SR: cross hold (8sec x 3, bw)
- SR: back lever bouncing thinga-ma-jiggies (10 x 2)

- PB: straight-straights (3, 3 (2), 2, 2)
- Maltese DB press (5 w/ 2sec pause, 30# each)
- BB bench (shoulder width) (5 x 2, 170#; 5 x 2, 165#, 20 x 1; 135#)
- Horizontal pullups (10 x 2)

- HS hold (90sec)
- Shoulder prehab

Workout time: 1.9hrs

I was a little tired heading into workout this morning. Consequently, the kip maltese attempts were struggling. Everything else felt alright, not great, but good enough. On some days when I workout in the morning (around 6AM), I have a jittery feeling in the beginning; not like a good jittery, but almost an uncomfortable, anxious jittery feeling, kinda like being artificially or forcibly awake. It dawned on me this morning that, while I realize this feeling, I haven’t attempted to correlate it with anything. After thinking about it though, I’d like to see if it has any relation to how well recovered (or unrecovered for that matter) I am and also to the quality of the workout.

[cjgatti]

7.6.2007

Strength:
- SR: maltese (spotted) (5sec x 2) – definitely hurt left lower ab
- SR: [cross pull (spotted) (1), cross hold (5sec)] (x 5)
- SR: cross hold (5sec x 5, bw)

- PB: pike press (6 x 4)
- Maltese DB press (5 w/ 1sec pause, 30# each)
- BB bench (shoulder width) (5 x 4, 155#; 10 x 2; 135#)

- HS hold (90sec)
- Shoulder prehab

Workout time: 1.75hrs
Ice: left lower ab

I’ve been a little MIA the past few days due to a strained lower ab muscle (I hope). I started feeling it about two weeks ago, but it was really mild. I could feel it more and more during Tuesday of this week, and then just doing light stuff throughout the day. Considering that, and the fact that my body could use a little break, I think it’s time to ease up a little. I tried to swing high bar yesterday, but it was hurting even just warming up. It was bearable, but not know what exactly it is (sports hernia, muscle strain, etc.), I don’t want to push it.

So, I’ll be modifying my workouts and daily activity for a week or so to see if I can heal it up. That will be hard, mentally that is. I was testing out what I could do with it yesterday; I found out that pretty much any plank-like stuff is a no go…the malteses were really pulling. The DB maltese presses and bench were alright and only pulled a little; it’s amazing how much you use your abs during benching. Anything with my body either pretty vertical is good to go and doesn’t strain my ab. Looks like my workouts will consist of a lot of cross stuff and push-pull stuff. I should also modify things I do throughout the day. I normally try to be as active as possible (squats and pushups for breakfast, stairs during the day, walking/riding a lot), but I guess a week off or so might not kill me. After workout yesterday, I sat in my office with and ice bag shoved half-way down my pants. Although I was a little concerned about someone walking in, icing felt good and seemed to ease the pain for the rest of the day…it didn’t hurt doing little activities as in earlier in the week.

I was going to go to the gym early on Wednesday morning. But, as my ab was hurting more and more on Tuesday, that workout didn’t happen. Initially, I was going to modify my workout with no legs stuff, then I was going to head in later in the day, then I was going to head in later and go lighter, and then it turned into ‘it’s not even worth it’. I decided I shouldn’t even try to go in when I realized I was completely burnt out, mind and body. My eyes were half-closed for most of the day, I had not energy or motivation, and I had to take a nap…something that just doesn’t happen. That’s what happens when my body knows I have a holiday or vacation; it just shuts down completely. Needless to say, my 4th of July was pretty uneventful.

[cjgatti]

7.8.2007

Strength:
- SR: [(muscle up, L, pike press) x 2, muscle up, L, straddle press, hollow support hold (20sec)] (x 2)
- SR: [muscle up x 5, hollow support hold] (x 4, 8# weight vest)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 2)
- DB maltese press (5 w/ 4sec pauses in maltese, 25# each)

- HSPU (10, (9,1), 10, (8,2), (9,1))
- Pullups (10 x 3), Chinups (10 x 2)
- Dips (40), HS hold (30sec)
- Horizontal pullups (12 x 2)

- Treadmill (10min, 0.58mi, ave speed: 3.5mph, 10deg incline, 15# backpack)
- HS hold (90sec)
- Shoulder prehab

Workout time: 2hrs
Ice: left lower ab

So I tried to do a lighter workout today. I suppose it wasn’t too heavy, but I guess it wasn’t light either. It did have a good bit of volume though…somehow I spent 2 hours in there. I tried to do things that wouldn’t strain my lower ab, so I was testing it out too, seeing what I could and couldn’t do. Everything I did today was alright, aside from a little strain here and there; nothing like malteses on Friday though. I figured out that it hurts with abdominal hollowing (i.e., the classic vacuum pose) and with leg adduction. For a while now, I’ve been alternating between push and pull exercises (agonist-antagonist muscle groups) when I have them in the workout. Today, though, I did straight set of HSPUs and pullups/chinups, which definitely worked me.

[cjgatti]

7.10.2007

Strength:
- SR: cross pull (ring belt) (1 x 2 (attempts), -10#; 1 x 4 (made 3), -15#)
- SR: cross pull (high, ring belt) (4 x 2, -15#)
- SR: cross hold (3sec x 3, 6# weight vest; 5sec x 3, bw)

- PB: pike press (7 x 4)
- Maltese DB press (5 w/ 2sec pause, 30# each)
- BB bench (shoulder width) (5 x 2, 165#; 5 x 2, 155#, 10 x 1; 145#)
- Horizontal pullups (10 x 2)

- HS hold (90sec)
- Shoulder prehab

Workout time: 1.75hrs
Ice: left lower ab

Had a good workout yesterday morning. I switched things up to accommodate my ab strain (which is doing well) and focused on cross stuff. Everything felt good and this strength has definitely improved over the past few months, even without really focusing on it. I felt my ab when benching, but nothing really other than that.

[cjgatti]

7.11.2007

Strength:
- SR: [muscle up, L, straddle planche (6sec), muscle up, L, pike press, muscle up, L, straddle press, hollow support hold (20sec)] (x 2)
- SR: [muscle up x 6, hollow support hold] (x 2, 8# weight vest)
- SR: [muscle up, L, pike press, hs hold (20sec), hollow support hold (30sec)] (x 2)
- SR: [invert (5sec), maltese (5sec), cross (5sec)] (ring belt) (x 4, -22.5#)

- HSPU (10 x 5)
- Pullups (10 x 3), Chinups (10 x 2)
- Dips (55), HS hold (30sec)
- Horizontal pullups (12 x 2)

- HS hold (95sec)
- Shoulder prehab

Workout time: 1.75hrs
Ice: left lower ab

Pretty good workout this morning, although slightly tired/fatigued from yesterday. I have lowered the intensity a little to accommodate healing up my ab strain, and substituted in some volume work which is definitely a change of pace. Grabbed a quick shower, headed up to work, and devoured a giant bowl of oatmeal…yum.

[cjgatti]

7.12.2007

HB:
- Warmup
- Quasts
- Rylbalko to mixed
- Full spin work (floor bar)

Strength:
- PB: 1 arm straddle presses (1 x 5 each arm, assisted with knuckles of other arm)
- 1 arm HS holds (10sec x 3 each, 1 finger assist on left arm)

- Shoulder prehab

Workout time: 1. 5hrs
Ice: left groin

Light swing workout today, just to test out my ab strain. I kinda felt it in my groin now, which was somewhat frustrating. It’s gotten a little better since last week…maybe just needs a little more time. The 1 arm press is something I’ve wanted to get for a while – just for the cool-factor - but haven’t devoted sufficient time to. I can hold a solid 1 arm handstand with my right arm, so that’s a good start.