Gatti's log

[cjgatti]

12.27.2007

PB:
- swing around, piros
- back tosses
- dip swing stuff (HS, piros)

HB:
- hop half-turns, quasts
- kovacs
- double quast timers
- stalder hop-halves
- piro work

Strength:
- SR: [kip L, planche (4sec), pike press] (x 2s)
- SR: back kip HS (2r x 2s)
- PB: [hollowback press (3r), pike press (3r), straddle press (3r)] (x 2s)

- Triset: [Pullups (10), HSPU (10), leg lifts (10)] (x 2s)

- HS hold (120sec)
- shoulder prehab

I was back at my old gym and had a really good workout yesterday. With Christmas and all, I was out of the gym for four days. I stayed pretty active during those days with pullups, pushups, leg lifts, sqauts, and handstands...but you can only do so many of those before things get boring. I kinda felt like a fatass being out of the gym for so long, however I think that's just what my body and mind needed--a nice break. High bar was real fun; the kovacs were high and easy and the double-quasts were quite catchable--things just seemed to flow. Nothing too hard for strength, just some things to get me going. Everything seemed to be easier at workout--both the swing stuff and strength--which was probably due to being pretty recovered and the different atmosphere being around the little guys with some grand expectations.

My family has liked having me around cooking for them and all. Back to MI tomorrow.

[cjgatti]

12.29.2007

PB:
- swing around, piros
- back tosses

Tramp:
- playing around, getting back in to bouncing

Strength:
- SR: [kip L, planche (4sec), pike press] (x 3s)
- SR: back kip HS (2r x 2s)
- PB: [hollowback press (4r), pike press (4r)] (x 3s)
- SR: [maltese (4sec), cross (4sec)] (ring belt) (x 4s)

- [Walking DB lunges (24r @ 35# DBs), leg lifts (15r)] (x 3s)
- Pullups (6r x 5s @ 20#)
- HSPU (real deep ROM) (6r x 5s)
- 1 arm DB snatch (50 @ 50# DB)

- Parallete HS hold (90sec)
- shoulder prehab

Got back to MI this morning and hit the gym soon after getting into town. Workout felt good; nothing too planned, just a lot of work. My body felt good (including the shoulder) so I think the week away did some good.

[cjgatti]

12.30.2007

PB:
- swing around, piros
- dip swing stuff (HS, piros)

HB:
- hop half-turns, quasts
- stalder halves
- piro work

Tramp:
- ballout stuff

- PB: dip swing HS (10r x 1s)
- Speed rope (1min x 6s, 30sec rest)
- Parallete HS hold (90sec)
- Shoulder prehab

I had a nice worked feeling from yesterdays workout. Lighter workout today, but it still lasted a while. Felt good to swing around.

[cjgatti]

12.31.2007

Strength:
- SR: maltese (attempt x 4s)
- SR: maltese hold (supported by feet) (4sec x 10s)
- SR: cross pullls (ring belt) (3r x 4s @ -20#)
- SR: maltese/planche (ring belt) (4sec x 4s @ -20#)

- Straight-straights (3, 2, 2, 1)
- High DB fly hold (5sec x 2r x 3s @ 50# DBs)
- DB maltese hold (15sec x 1r x 4s @ 35# DBs)

- Bench press (3r x 7s @ 185#)
- Bench press dropset (12r x 1s @ 165#; 16r x 1 @ 135#)
- Parallete HS hold (90sec)
- Shoulder prehab

Good morning workout today. I haven't done this workout in about two weeks, and although I felt a little weak, I think I'm recovered and have more potential growth in the tank than two weeks ago.

[hard_rox]

Belated Holiday Greetings, Gatti. Good to hear you had an enjoyable trip home. A freshman from PSU's gymnastic team was at our gym last weekend to see his old coach and that really got me motivated to get back in the gym. He didn't do much beyond some warm-up exercises and few passes on the floor, but that was enough for me.

Haven't posted in a while, but I've bee following along. Those breakfast bars seem fairly easy to make. I'll have to give them a try one weekend. I've been meaning to ask you about the "double quast timers". I know what at quast is, but not getting what you're doing with them.

Happy New Year.

[cjgatti]

Originally Posted by hard_rox

A freshman from PSU's gymnastic team was at our gym last weekend to see his old coach and that really got me motivated to get back in the gym. He didn't do much beyond some warm-up exercises and few passes on the floor, but that was enough for me.

Do you know who it was? What gym did you see him at?

Originally Posted by hard_rox

Those breakfast bars seem fairly easy to make. I'll have to give them a try one weekend..

Just remember my disclaimer...just because I like it, doesn't mean you will. The really ripe banana (very, if not all, brown) is key. Try microwaving the brick for a little bit just before you eat it too...warm it up like a muffin or something.

Originally Posted by hard_rox

I've been meaning to ask you about the "double quast timers". I know what at quast is, but not getting what you're doing with them.

Well, if a quast is essentially a hop full turn over the top of the giant, the double quast is two turns over the top of the giant. The hand placements are tricky and even hard to just show someone in person. I start the turn on my left hand, then hop and put my right hand on the bar (as in the regular quast). After that, I keep turning on that right arm (kinda like a Rybalko...hop one and a half turns over the top, finishing in el-grip) to finish the double twist. In order to no break my arm, I roll my hand as my body turns. I plan to catch on that right arm only and either swing a 1-arm giant or keep turning through the bottom and make it two and a half turns. With the timers, I finish the hand roll, trying to get my palm on the bar so that I could swing out of it if I held on, but then drop off. If I can get a good solid grasp with that right hand before dropping off, that's what I mean by 'catchable'. It's been a work in progress for a while. Another idea is to connect it to a 1-arm gienger....

Thanks for checking in. Happy New Year to you as well.

[cjgatti]

1.1.2008

HB:
- hop half-turns, quasts
- double quast timers
- double layouts
- stalders, piro work

SR:
- front/back lockarms
- inverts

- Parallete HS hold (60sec x 2s)
- shoulder prehab

The gym was kinda empty again today, so I stuck to a lower intensity swing workout...more technical stuff. Good day though, felt good to swing.

[hard_rox]

Originally Posted by cjgatti

Do you know who it was? What gym did you see him at?

Looks like he's one of your Sterling guys....Colin Hill. I had tried to dig up his name earlier, but couldn't figure out the PSU athletics web page. He stopped in to Over the Top gymnastics in Worcester to see owner/coach Andrea Peak. I thought maybe she had coached him at Wachusett HS, but that might not be the case.

Just remember my disclaimer...just because I like it, doesn't mean you will. The really ripe banana (very, if not all, brown) is key. Try microwaving the brick for a little bit just before you eat it too...warm it up like a muffin or something.

Duly noted. Oatmeal is cheap enough that I won't feel bad pitching it if it's nasty.

Well, if a quast is essentially a hop full turn over the top of the giant, the double quast is two turns over the top of the giant.

That's what I guessed, but just didn't think it was possible in the time you're over the bar. I'll have to look around for a video clip of one.

It's been a work in progress for a while. Another idea is to connect it to a 1-arm gienger....

Madman!

[cjgatti]

Originally Posted by hard_rox

Looks like he's one of your Sterling guys....Colin Hill. I had tried to dig up his name earlier, but couldn't figure out the PSU athletics web page.

Colin's a good kid; always been a hard worker.

Originally Posted by hard_rox

That's what I guessed, but just didn't think it was possible in the time you're over the bar. I'll have to look around for a video clip of one.

Yeah, it's a packed giant swing. It took me a while just to figure out what to do with the catch hand. Considering I've seen two people do it, I kinda doubt you'll find a clip. If you do though, let me know. Maybe I'll put one up once it's good to go.

[cjgatti]

1.2.2008

Strength:
- SR: [planche (3sec), press HS] (x 4s)
- Paralletes: planche (4sec x 6s)
- PB: hollowback press (4r), pike press (2r), straddle press (2r) (x 3s)
- SR: muscle up, straddle press HS (3r x 2s)

Circuit (x 3; no rest btw exs, few minutes btw circuits):
- Pullups (10)
- SR dips (12)
- Leg lifts (10 @ 5# ankle weights)
- HSPU (10)
- Bulgarian split squast (10r each @ 25# DBs)
- Single-leg DL (10r each @ 50# DB)

- Lateral raises (5r x 6s @ 20# DBs)

- Parallete HS hold (90sec)
- shoulder prehab

Good morning workout. Planches were pretty strong, leg stuff and circuits felt good.

[cjgatti]

1.3.2008

HB:
- hop half-turns, quasts
- kovacs
- double lays
- stalder hop-halves
- piro work

PB:
- swing around
- dip swing HS (10r x 1s)

- Speed rope (1min x 6s, 30sec rest)
- Parallete HS hold (60sec x 2s)
- shoulder prehab

Good swing/lighter day. High bar felt good, caught two real nice kovacs...the others were a little off.

[cjgatti]

1.4.2008

Strength:
- SR: maltese (spotted) (4sec x 10s)
- SR: [cross pull (2r), cross hold (ring belt)] (x 5s @ -20#)
- PB: straight-straight (2r x 5s)
- maltese press on vault boards (4r x 6s)
- PB: weighted dips (20r x 3s @ 50#)
- DB flies (10r x 2s @ 35# DBs)

- Parallete HS hold (90sec)
- shoulder prehab

Good and tough workout yesterday. I felt pretty strong, so I don't think it was due to holiday 'jet lag', but rather being recovered and being able to push myself a little more. Body feels good, shoulders don't hurt. Yay.

[cjgatti]

1.5.2008

Strength:
- SR: [planche (4sec), press HS] (x 4s)
- PB: [pike press (x 6), straddle press (x 4)] (x 3s)
- SR: [muscle up, straddle press] (3r x 2s)

Circuit (x 3; no rest btw exs, few minutes btw circuits):
- Rope climb (1)
- HSPU (11)
- Leg lifts (10 @ 5# ankle weights)
- SR dips (14)
- DB walking lunges (20 @ 35# DBs)
- 1-arm DB snatch (15 @ 50# DB)

- Chinups (6r x 5s @ 25#)

- Parallete HS hold (90sec)
- shoulder prehab

Kinda sore from yesterday, but managed to get through the workout.

[cjgatti]

1.6.2008

- swing around on PB and HB

- Speed rope (1min x 6s, 30sec rest)
- Parallete HS hold (60sec x 2s)
- shoulder prehab

Short and light day...sore from Saturday's workout. Felt good to get moving and stretch out.

[cjgatti]

1.7.2007

Strength:
- SR: maltese (attempt x 6s)
- SR: maltese hold (ring belt) (4sec x 12s @ -17.5#)

- Paralletes: open pike press (3r x 5s)
- Decline DB maltese press (6r x 5s @ 30# DBs)
- HSPU (10r x 3s)
- DB chest press (10r x 2s @ 30# DBs)

- Parallete HS hold (90sec)
- Shoulder prehab

Still kinda sore from the last few days, but things felt pretty good once I got moving. I realized my maltese 'portfolio' was too diverse...too many accessory exercises and not enough consistency. I am re-evaluating each of the exercises and trying to get down to a more meat and potatoes program focusing on my needs, and not just dogma.

[hard_rox]

Holy Crap!! You're on Page 4!!!

For the ring belt, is that 17.5 lbs the counterbalance weight at your hips? I just dusted off the paralleletes last week, but don't think I'm ready for the presses yet. Are your P-lette handstand holds are free-standing or against the wall?

[cjgatti]

Originally Posted by hard_rox

Holy Crap!! You're on Page 4!!!

Yeah. I saw that this morning. Ridiculous!

Originally Posted by hard_rox

For the ring belt, is that 17.5 lbs the counterbalance weight at your hips? I just dusted off the paralleletes last week, but don't think I'm ready for the presses yet. Are your P-lette handstand holds are free-standing or against the wall?

Yeah, with the ring belt, that's a counterbalance weight. All of the parallete stuff is free-standing. The HS holds at the end of a long workout are pretty tough...my grip and shoulders are fried by then. Good luck with getting back into the parallete stuff. For myself, going from doing stuff on the parallel bars to the paralletes is always a little humbling; the paralletes are a little less stable I guess, and the hand grip diameter is smaller.

[cjgatti]

1.9.2008

Strength:
- SR: [planche (3sec), press HS] (x 4s)
- Paralletes: planche (4sec x 6s)
- PB: [pike press (6r), straddle press (4r)] (x 3s)
- SR: muscle up, straddle press HS (3r x 2s)

Circuit (x 3; no rest btw exs, few minutes btw circuits):
- Pullups (10)
- SR dips (12)
- Leg lifts (8 @ 5# ankle weights, only lower to horizontal on the way down)
- HSPU (10)
- Bulgarian split squast (10r each @ 30# DBs)
- Single-leg DL (10r each @ 30# DBs)

- Lateral raises (5r x 6s @ 20# DBs)

- Parallete HS hold (90sec)
- shoulder prehab

I was completely spent physically and mentally Tuesday and realized going to the gym would have only made things worse. Good thing I took the day off. Got a good nights rest and had a good workout Wednesday morning. Feeling a little rejuvenated now.