Gatti's log

[cjgatti]

I've been thinking about my training for the past couple of months and the fact that I've dropped about 10# really kinda stands out--especially considering I wasn't trying to drop weight. I'm pretty sure it was mostly fat, maybe a little muscle...but that's a function of nutrition. I have a feeling it was due to biking to/from work. I intended it to be primarily a form of transportation (which it accomplishes nicely), but it also got me very lean (maybe too lean?). The cool thing is that the ride is about 9 minutes (to work from home or to work from the gym...I pretty much live next to the gym). So, it's no extended riding, more or less a 9 minute sprint with some hills. Monday, Thursday, and Friday I would end up doing 4 sprints; Tuesday and Wednesday I would do 2 sprints; and weekends I wouldn't do any. Chris Shugart was going to do a bike sprint program with the intent to develop leg size...I don't think anything materialised. But, from the last few months, it definitely works to drop weight.

Here's another thing I've been pondering lately as I think about how to structure my strength and training program for the fall. I had been using benching as a supplemental exercise (at the very end of my workout) on my main ring strength workout days (2x/wk), and I feel like that helped some. But, I had the thought of making it a primary exercise and then doing ring strength after. It's nowhere near sport-specific, but I wonder if it could be beneficial in gaining strength. Any thoughts?

[cjgatti]

9.3.2007

HB:
- Warmup
- Quasts, quasts to stalder
- Double quast timer
- Jams, half-taks
- Pirouette work

SR:
- Lockarms
- Front lockarms
- Open dbl pikes

Strength:
- Maltese (spotted) (5sec x 3)

- HS hold (120sec)
- Shoulder prehab

Workout time: 2.5hrs

Pretty good workout today. High bar felt good. I had laid off the double quasts for a while, working on refining the quast and trying to get that to land more on top of the bar. I think it’s paying off—the double quast timers felt pretty promising. Thanks to the holiday, it was nice being able to not rush through workout and head back up to work.

[cjgatti]

9.4.2007

Strength:
- SR: maltese (ring belt) (5sec x 6, -15#; 5sec x 4, -20#)
- SR: cross pull (attempt) (1 x 3, bw)
- SR: cross hold (5sec x 3, bw)

- PB: straight-straights (2 x 4)
- Maltese DB press (3 w/ 3sec pause, x 4 35# each)
- BB bench (4, 3, 3, 3, 185#; 5, 4, 4, 4, 175#; 15 x 1, 145# drop set to 9 x 1, 135#)
- Horizontal pullups (12 x 2)

- HS hold (90sec)
- Shoulder prehab

Workout time: 2hrs

Good workout this morning. I increased the intensity on most things, trying to focus on pure strength development for the next couple weeks. I guess I’ve been timid of testing out the low-rep methods, mostly because it isn’t as metabolic. However, I realized I don’t really need metabolic training right now. So, I’ll try this for a while, and hopefully my strength will shoot through the roof.

[bigDman]

Great workout cjgatti

[cjgatti]

9.05.2007

Strength:
- SR: [planche (3sec), L, hollow support swings (5)] (x 2)
- SR: [straddle press (5sec), hollow support swings (5)] (x 6)
- SR: [cross (2sec), pull to maltese (5sec)] (ring belt) (x 4, -25#)
- SR: invert (ring belt) (5sec x 4, -25#)

- 2 DB lunges (20 x 3, 35# DBs)
- Single-leg deadlifts (12 x 3, 50# DB)
- [Leg lifts (8), tuck lifts (8)] (x 3)

- HSPU (10 x 2, 10# weight vest)
- Pullups (6 x 4, 10# weight vest)
- 1 arm BO rows (10 x 2 each, 50# DB; 10 x 2 each, 35# DB)

- HS hold (120sec)
- Shoulder prehab

Workout time: 2hrs

Tough workout today…I was definitely sore from yesterday. However, I am kinda taking that as a good thing—yesterday’s workout is something my body needs, something it’s not used to.

[cjgatti]

9.06.2007

HB:
- Warmup
- Quasts
- Double quast timers
- Jams, half tak
- Pirouette work

Tramp:
- Ballouts, ballout rudi
- Front 1+3/4, double ballout, ballout barani
- Double front barani out
- Double front rudi out

Strength:
- SR: [kip L, pike press, back kip L, pike press] (x 2)

- [PB plank hollow hold (1min), extension hold (1min)] (x 2)
- Front raises (10 x 2, 12#)
- Wrist rehab (15 x 2, 5# DB, 12#DB)

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.75hrs

Good quick workout today. I was a little dead from yesterday so I tried to keep things light today and not kill myself. I’m switching up workout times now so I have to adjust a little—I got to like the mid-day workouts during the summer.

[cjgatti]

9.07.2007

HB:
- Warmup
- Kovacs – caught 2/4…all were good though, trying to get the distance just right to connect something
- Kovacs to triple back over the bar – made 1, haven’t done this in a couple years, the kovacs wasn’t great, but I worked it around; maybe I’ll post a video when they’re good again
- Stalder fulls

Strength:
- SR: kip maltese (spotted) (5sec x 4)
- SR: maltese (spotted) (5sec x 4)
- SR: cross hold (5sec x 5, bw)

- PB: straight-straights (2 x 4)
- Maltese DB press (3 x 4 w/ 3sec pause, 35# DBs)
- BB bench (4, 4, 3, 3, 185#; 6, 5, 5, 175#; 15 x 1, 145# drop set to 10 x 1, 135#)
- SR hollow support hold (30sec x 2)

- HS hold (120sec)
- Shoulder prehab

Workout time: 2.5hrs

I was kinda dead heading in to workout from working all day (sitting in front of a computer for 9 hours doesn’t really float my boat), but somehow I got some energy and cranked out some good high bar and strength. Although the kovacs-triple combo wasn’t great, it was good that I at least got one done, just to get the jitters out. Next time they’ll be good. Strength felt good despite being a little tired.

Back to the question about ring strength and bench. I am thinking that maybe I am at the point were pushing myself on bench is just detracting from gaining ring strength. But, all the volume I’ve accumulated with bench over the past few weeks could still help, in that if I stop benching and only stick to ring strength, maybe it’ll essentially slingshot my strength a little. Just a thought…

[bigDman]

taking a break from benching will most likely improve your bench strength

[cjgatti]

Originally Posted by bigDman

taking a break from benching will most likely improve your bench strength

The intent would be to increase ring-related strength by giving my body a break from the bench-related stress.

[cjgatti]

9.08.2007

Strength:
- SR: [HS hold (20sec), hollow support hold (20sec)] (x 2)
- [PB plank hollow hold (1min), extension hold (1min)] (x 2)
- [BO rear flies (15), abduction (15)] (x 2, 5#, 10#)
- Side planks (1min each x 2)
- Front raises (15 x 2, 10#)
- Wrist rehab (15 x 2, 5# DB, 12#DB)
- HS hold (120sec)
- Shoulder prehab

Workout time: 1.3hrs

Got in just for a light/rehab day—do all the stuff that I neglect during the week while I’m rushing in and out of the gym. It was nice to get in a nice leisurely stretch.

[cjgatti]

9.09.2007

Strength:
- SR: [kip L, planche (4sec), L, straddle planche (4sec), hollow support hold (15sec)] (x 4)
- SR: [kip L, pike press (x 2), straddle press, hollow support hold (15sec)] (x 2)
- SR: [cross (3sec), pull to maltese (6sec)] (ring belt) (x 4, -25#)
- 2 DB planche press (4 x 4, 50# DBs; 4 x 2, 35# DBs)

- ATG front squats (10 x 2 (pause at bottom), 115#)
- Deadlifts (3 x 4, 225#)
- BO rows (10 x 2, 100#)
- OH press (10 x 2, 100#)

- HSPU (10 x 2, ~10# weight vest)
- Pullups (6 x 4, ~10# weight vest)
- 1 arm DB snatch (26, 50# DB)
- SR: dips (20)

- HS hold (120sec)
- Shoulder prehab

Workout time: 2.25hrs

Really good workout today. I was nicely rested from the light day yesterday and definitely felt stronger in the planches than when I do back-to-back ring strength days (brilliant revelation…I know). It also felt good to get some barbell stuff in as I’ve been sticking to lower weight, single-leg dumbbell stuff for a few months. The 1 arm dumbbell snatches were a good finisher…had to do something 26 times today, right? I think it’s time to cut some volume for two reasons: one, because I always get really, really sick the first week in October; and two, my workouts are getting long.

[cjgatti]

9.10.2007

HB:
- Warmup
- Stalders, stalder fulls
- Pirouette work

SR:
- Lockarms
- Front lockarms

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.25hrs

I was pretty dead today at workout, still a little wasted from yesterday’s workout. But, I needed to get in just to get moving and swing around.

[cjgatti]

9.11.2007

Strength:
- SR: cross hold (4sec x 6, bw)
- SR: [cross pull (1), cross hold (3sec)] (ring belt) (x 5, -17.5#)
- SR: [invert (1sec) lower to maltese (5sec)] (ring belt) (x 6, -17.5#)

- PB: pike press (7 x 2, 6 x 2)
- Maltese DB press (4 w/ 3sec pause x 4, 35# each)
- BB bench (3 x5, 185#)
- DB floor press (37 x 1, 50# DBs)
- Horizontal pullups (15 x 2)
- HS hold (90sec)
- Shoulder prehab

Workout time: 2hrs

Had a good workout this morning. I needed to change things up a bit, so I put all the cross work before the maltese stuff, and I’ll probably stick with this for a couple weeks. I had more energy and was much more motivated to be in the gym as compared to yesterday.

[cjgatti]

9.12.2007

Strength:
- SR: [kip L, planche (4sec), L, straddle planche (4sec), hollow support hold (15sec)] (x 4)
- SR: [back kip L, pike press, slow lower through straddle planche, hollow support hold (20sec)] (x 2)
- 2 DB planche press (4 x 2, 50# DBs; 4 x 2, 35# DBs)
- SR: [cross (3sec), pull to maltese (5sec)] (ring belt) (x 4, -22.5#)

- 2 DB lunges (20 x 3, 35# DBs)
- Single-leg deadlifts (12 x 3, 50# DB)
- Leg lifts (12 x 3)

- HSPU (11 x 4)
- Pullups (8 x 4)
- 1 arm DB snatch (26, 50# DB)
- SR: dips (18)

- HS hold (120sec)
- Shoulder prehab

Workout time: 2hrs

Pretty good morning workout. Little tired from yesterday but things felt good once I got going.

[cjgatti]

9.13.2007

HB:
- Warmup
- Quasts
- Double quast timers
- Jams, half tak
- Pirouette work

Tramp:
- Ballouts, ballout rudi
- Front 1+3/4, double ballout, ballout barani
- Double front barani out

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.5hrs

I was kinda tired today—not physically tired, but mentally fatigued which I think is from long days at work (working with new software—i.e., banging my head against a wall over, and over, and over again) or too much time in the gym. So, my body was up for the workout, but my mind wasn’t…something that doesn’t work so well. Maybe I’ll lighten up for a few days in the gym, cut the volume in half or something…maybe.

[cjgatti]

9.14.2007

HB:
- Warmup
- Kovacs – real good day, I had this 6th sense of where the bar was the whole time; caught 3/3, did triple timers out of 2 of them
- Yamawaki – haven’t done these in a while, but they were good; caught 2/3
- Stalder fulls

Strength:
- SR: kip maltese (spotted) (5sec x 5)
- SR: maltese (spotted) (5sec x 5)
- SR: cross hold (5sec x 5, bw)
- SR: cross hold (ring belt) (6sec x 5, -10#)

- PB: straight-straights (2 x 2)
- PB: pike press (6 x 2)
- Maltese DB press (4 x 6 w/ 3sec pause, 35# DBs)
- DB bench press (12 x 1, 15 x 1, 50# DBs)

- HS hold (90sec)
- Shoulder prehab

Workout time: 2.75hrs

Really good day in the gym today…redemption for yesterday. I was feeling dead toward the end of work, so I threw on some good old rock (well, not that old), and that got me going. High bar was awesome; everything was cake, and it was like I wasn’t even trying—I haven’t had one of these days in a while. Strength was good too. I dropped the BB benching and increased the ring-specific volume a bit. I think I’m a little burnt out from ring stuff though and I’m slowly conceding to a very light week next week. But, the workout was hardly worthless and I got in a good strength workout.

Long live the gym.

[bigDman]

impressive workout... i might steal some conditioning ideas from you!

[cjgatti]

9.15.2007

Strength:
- SR: [kip L, planche (5sec), L, straddle planche (5sec), L, straddle press, hollow support hold (10sec)] (x 2)
- SR: [back k kip L, pike press, slow lower through straddle planche, hollow support hold (15sec)] (x 1)
- SR: [cross (3sec), pull to maltese (6sec)] (ring belt) (x 4, -20#)

- ATG front squats (10 x 1 (pause at bottom), 125#)
- Deadlifts (2 x 5, 245#)
- BO rows (5 x 2, 115#)
- OH press (5 x 2, 115#)
- Leg lifts (15 x 1)

- HSPU (really deep ROM) (10 x 2)
- Pullups (pause at top) (10 x 2)
- SR: dips (15)
- [PB plank hollow hold (1min), extension hold (1min)] (x 1)
- Side planks (1min each x 1)

- HS hold (120sec)
- Shoulder prehab

Workout time: 1.75hrs

I’m pretty spent from the last few weeks, so I did a half-volume day. I was jittery even before I went to the gym, which I take as a sign of CNS fatigue, so I guess I welcomed the reduced volume. Still though, I increased the intensity on a few things or just did things better with more focus—those are the good things about the half-volume days, in that there are no junk exercises.

I realized I have a volume addiction, and it just keeps growing until I get really fatigued. For the next week, I will try to cut the volume to let my body recover a bit. After that, I’ll increase the intensity from where I am not, but keep the volume low, then build the volume again. It’s times like these when I wonder if the volume accumulation is really working; but then when I realize that I do in fact keep increasing the intensity with each wave, and that’s where I want to go. I guess I also wonder if not going until I burn out and then resting would be better. Hmm, something to try.