Gatti's log

[cjgatti]

1.18.2008

Strength:
- SR: maltese (attempts) (5 x 5s)
- SR: maltese (ring belt) (4sec x 5s @ -15#; 5sec x 5s @ -17.5#)
- SR: [cross pull (2r), cross hold (ring belt)] (x 5s @ -17.5#)
- PB: straight-straight (2, 2, 2, 1, 1, 1, 1)
- maltese press on vault boards (4r x 6s)
- SR: dips (15, 14, 14)
- DB bench (supinated) (12r x 3s @ 50# DBs)
- DB flies (12r x 3s @ 30# DBs)

- Parallete HS hold (90sec)
- shoulder prehab

Good ring strength workout. I've also realized I'm never really recovered going into ring strength workouts, due to doing pushups, squats, handstands, or whatever a couple times a day. I should stop that.

[cjgatti]

1.19.2008

- swing around on PB and HB

Strength:
- PB: dip swing HS (10r x 1s)
- SR: [muscle up, hollowback, kip, hollowback, back kip, hollowback, back kip, back lever, front lever] (x 1)
- PB: [V, pike press, HSPU (5), L, straddle planch (5sec)] (x 3s)
- Rope climb (x 3)
- Oblique leg lifts (12r x 3s)
- played with a 32kg kettlebell

- HS hold (90sec)
- shoulder prehab

Good, light workout. Swinging felt good and stretched me out.

[cjgatti]

1.20.2008

Strength:
- SR: kip L, planche (4sec x 5s)
- Paralletes: planche (4sec x 5s)

- PB: pike press (5r x 10s)
- Pullups/chinups (8r x 10s)
- walking DB lunges (20r x 10s @ 35# DBs)
- HSPU (10r x 10s)

- Parallete HS hold (60+30sec)
- shoulder prehab

Went to work today again.

[hard_rox]

Solid workouts, Gatti. How close are you to level with the rings with the maltese? Are you level overall and just too high, or do you have depth in one area and not another?

What's the HS hold notation of "60+30 sec"?

[cjgatti]

Originally Posted by hard_rox

Solid workouts, Gatti. How close are you to level with the rings with the maltese? Are you level overall and just too high, or do you have depth in one area and not another?

I generally workout malteses at or slightly above ring height (shoulders are at the bottom of the rings or mid ring), but they're always level whether being spotted or in the belt.

Originally Posted by hard_rox

What's the HS hold notation of "60+30 sec"?

I fell after 60sec, and kicked back up for another 30sec. I was kinda fried after that workout.

[cjgatti]

1.21.2008

Strength:
- SR: [muscle up, straddle press] (3r each x 1s)
- PB: pike press (6r x 1s)
- Pullups (13r x 1s)
- HSPU (15r x 1s)
- Leg lifts (20r x 1s)
- walking DB lunges (30r x 1s @ 30# DBs)
- DB SLDL (30r x 1s @ 50# DBs)
- PB: dip swing HS (10r x 1s)

- Treadmill run: 15:00 min, 2.21 mi

Nice light workout. Felt good to stretch out and move around.

[cjgatti]

1.22.2008

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

SR:
- front/back lockarms
- inverts

- Parallete HS hold (90sec)
- shoulder prehab

Inverts felt good, although I'm not working them much...hmm, maybe that's why.

[cjgatti]

1.23.2008

Strength:
- SR: planche (4sec x 6s)
- SR: maltese hold (ring belt) (4sec x 3s @ -15#; 4sec x 3s @ 17.5#)

- Paralletes: open pike press (3r x 3s)
- Decline DB maltese press (10r x 3s @ 30# DBs)
- HSPU (10r x 2s)
- DB flies (20r x 2s @ 30# DBs)

- Parallete HS hold (90sec)
- Shoulder prehab

Lower volume day. I realized I should be doing more planches and fewer malteses...it's like why would you try to deadlift 600 lbs when you can't rack-pull 500 lbs?

[cjgatti]

1.24.2008

HB:
- hop half-turns, quasts
- stalder stuff

SR:
- front/back lockarms

Strength:
- SR: [muscle up, hollowback] (4r each x 2s)
- Speed rope (30sec x 8s, 30sec rest)
- walking lunges (30r x 2s @ 30# DBs)
- Leg lifts (16r x 2s)
- PB dip swing HS (10r x 1s)
- 1 arm DB snatch (30r x 1s @ 50# DB)

- [pushups (50), parallete HS hold (60sec)]
- shoulder prehab

Good, light workout today. Grips are getting thin so I didn't swing as much as I wanted. Strength was quick and felt good.

[hard_rox]

Lots of lighter / lower volume workouts this week. Giving the body a break? Impressive workouts, none the less.

[cjgatti]

Originally Posted by hard_rox

Lots of lighter / lower volume workouts this week. Giving the body a break? Impressive workouts, none the less.

Yeah, I'm trying something a little different...planning lighter/recovery days or weeks, rather than having to take time off because of burnout. Novel, I know. I've always been bad at recovery though, and I wonder if that hasn't gotten me further.

[cjgatti]

1.25.2008

Strength:
- SR: planche (4sec x 5s)
- SR: maltese (ring belt) (4sec x 5s @ -15#; 5sec x 5s @ -17.5#)
- SR: [cross pull (2r), cross hold] (ring belt) (x 5s @ -17.5#)
- PB: straight-straight (1r x 10s)
- maltese press on vault boards (4r x 6s)
- SR: dips (15, 15, 14)
- DB bench (supinated) (12r x 3s @ 50# DBs)
- DB flies (15r x 3s @ 30# DBs)

- Parallete HS hold (90sec)
- shoulder prehab

Really good workout last night. I didn't change up the workout much, but I think all the pec focus is starting to work. The malteses feel different, like I'm using more than just my shoulders.

[cjgatti]

1.26.2008

Strength:
- SR: [muscle up, hollowback, kip, hollowback, back kip, hollowback, back kip, back lever, front lever] (x 1)
- PB: [V, pike press, HSPU (5), L, straddle planch (5sec), dips (10)] (x 3s)
- Pullups (10r x 3s)
- Oblique leg lifts (10r x 3s)
- lots of shoulder prehab
- HS hold (100sec)

I went for a hike around town this morning. I did about 7 miles in just over 2 hours with a 30 lb pack; it was about 10 degrees and snowing, but really nice. Then I hit the gym for a quick workout to get moving.

[cjgatti]

1.27.2008

Strength:
- SR: kip L, planche (4sec x 5s)
- Paralletes: planche (4sec x 6s)

- PB: straddle straight-straight (3r x 6s)
- Pullups (6r x 5s @ 20#)
- Chinups (6r x 5s @ 20#)
- walking DB lunges (10r x 10s @ 50# DBs)
- HSPU (15, 14, 14, 14, 15)

- [pushups (40), parallete HS hold (60sec)]
- shoulder prehab

Good workout. My hip flexors are sore from something yesterday, not sure what. My right glute barely fires on the lunges...I have to fix that. Good planche work today.

[cjgatti]

1.28.2008

Strength:
- SR: [muscle up, straddle press] (3r each x 1s)
- PB: pike press (7r x 1s)
- walking DB lunges (30r x 1s @ 30# DBs)
- Pullups (14r x 1s)
- Leg lifts (20r x 1s)
- HSPU (17r x 1s)
- DB SLDL (30r x 1s @ 50# DBs)
- PB: dip swing HS (10r x 1s)

- Jump rope: 6 rounds of: 30sec @ 200j/min, 30sec rest, 1min @ 160j/min, 30sec rest

- [pushups (50), parallete HS hold (60sec)]
- lots of shoulder prehab

Good morning workout. Hip flexors are still fried so I jumped instead of ran. The pushup/HS hold superset at the end is rough, but I'm starting to like it.

[cjgatti]

1.29.2008

HB:
- hop half-turns
- kovacs
- stalder hop-halves
- piro work

SR:
- front/back lockarms
- inverts

- [pushups (40), parallete HS hold (70sec)]
- shoulder prehab

High bar was slow because I was breaking in grips. Still, I got some good turns in after the grips were pretty good. Kovacs were on though I didn't catch because of the grips yet, but they were a little slow...may have been the grips or fatigue. Inverts felt good again.

[cjgatti]

1.30.2008

Strength:
- SR: planche (4sec x 6s)
- SR: maltese hold (ring belt) (4sec x 5s @ -15#; 4sec x 5s @ -17.5#)

- Paralletes: open pike press (3r x 5s)
- Decline DB maltese press (6r x 5s @ 35# DBs)
- HSPU (10r x 3s)
- DB flies (10r x 3s @ 35# DBs)

- [pushups (40), parallete HS hold (70sec)]
- Shoulder prehab

Good strength workout this morning.

I heated up my brick and brought it into my office. A minute later a lady stopped by and was overwhelmed because it smelled like cinnamon buns all the down the hall.

[cjgatti]

1.31.2008

HB:
- hop half-turns
- kovacs
- stalder hop-half turns
- piro work

Strength:
- SR: [muscle up, hollowback] (4r each x 2s)
- Speed rope (4 rounds: 30sec @ 200j/min, 30sec rest; 4 rounds: 45sec @ 160j/min, 15sec rest)
- Bulgarian split squats (10r each x 2s @ 35# DBs)
- Rope climb (1 x 2s)
- Leg lifts (15r x 2s)
- 1 arm DB snatch (30r in ~1:10 @ 50# DB)

- [pushups (50), parallete HS hold (60sec)]
- shoulder prehab

Good workout today. I had really good energy and I don't know where it came from. High bar felt good again; the grips are almost good to go. Strength felt good. The 30r DB snatch for time got me breathing pretty well.

[hard_rox]

Of course you feel good! You haven't been running yourself into the ground the last two weeks. Great job with the split squats and the snatches!

[cjgatti]

Originally Posted by hard_rox

Of course you feel good! You haven't been running yourself into the ground the last two weeks.

Ya know, I didn't even really think about that until you mentioned it. I should probably plan that in more often. I should probably plan in complete days off too; it's hard mentally, but I do feel quite good after that day.