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Old 11-15-2010, 03:37 PM   #41
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Good to hear your doing better and better! Good session, youll be back with the heavy stuff in no time.
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Old 11-15-2010, 03:51 PM   #42
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Thanks Swede. You are corect Sir, I will be back.

Here are the progressions I'm working.

Frog hold.



Next up will be a tuck planche



They continue with your legs extending further and further until you have your legs fully extended. This puts you upper body in a disadvanteged postion to hold the weight of your legs.

Hence the term: Disadvantaged lever work. Even a small increase in leg weight has an exponential effect on the strength required to hold the positions.




Yuri Van Gelder, Dutch Rings champion.

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Old 11-15-2010, 05:29 PM   #43
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GL:

Do you think this progression is realistic?

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Old 11-15-2010, 05:51 PM   #44
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That is about the scheme to progress. However it really takes some time to develop the strength in your whole body to do them.

Planches make other compound lifts seem to be nearly isolation moves by comparison.

Doing those pushups as he was doing them is something I do to help build delt strength. However, holding the static positions allows you to work the body as a unit. The pushups are pretty much isolation moves, but they do help.

Combine planche work with lever work, add in dips, chins, L-sits, and leg raises. Thats a total upper body workout. however there are lots more moves that can be done.

Utilizing the rings, hand placement has a HUGE effect of how you stress things. Coach Sommer at Gymnastic bodies has a book that details a lot of moves. The difficulty ranges form pretty easy, to, no frigging way man. Yet it can be done.
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Old 11-16-2010, 03:19 PM   #45
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3x10@95 squats.

front lever holds. I'm weaker on these than I am on planche work.
roughly 60 seconds combined time. Back is feeling the work.

Hanging leg raises. 5x5

5x sets of chins. These were hard after the lever work.
1x5 pullups

1x10@10 lateral raise.
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Old 11-16-2010, 04:59 PM   #46
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Nice work GL. I know I've said this before, but it's good to have you back. Train on Kimosabe. Bodyweight work for the win.

Have you ever read Never Gymless?

http://www.rosstraining.com/nevergymless.html
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Old 11-16-2010, 05:01 PM   #47
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Quote:
Originally Posted by glwanabe View Post
3x10@95 squats.

front lever holds. I'm weaker on these than I am on planche work.
roughly 60 seconds combined time. Back is feeling the work.

Hanging leg raises. 5x5

5x sets of chins. These were hard after the lever work.
1x5 pullups

1x10@10 lateral raise.
Keep it up bro!!!!!
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Old 11-16-2010, 06:08 PM   #48
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Quote:
Originally Posted by BendtheBar View Post
Nice work GL. I know I've said this before, but it's good to have you back. Train on Kimosabe. Bodyweight work for the win.

Have you ever read Never Gymless?

RossTraining.com - Never Gymless
I've heard of it Steve. A few years back I spent a lot of time reading the Dragon Door website. Eventually I ended up at the Gymnastic bodies forum.

I plan to surpass where I was, when it all fall apart. I'm going to get focused on some stuff, and kick some major ass.

Like Arnold told Ed Corney in Pumping Iron, C'mon lets get serious. A paradigm shift has happened.





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Keep it up bro!!!!!
Check your six, I'm making a move.
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Old 11-18-2010, 03:36 PM   #49
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It is Friday finally!! Unfortunately, working overtime is going to be the recipe for awhile.

3x10@95 squats
2x20@25 pullovers
3x10@25 flyes
3x20sec planche, frog hold
4x10 half L-sit hold
1x10 bw dip
2x6
2x3

slight increase starting Monday on some of the moves. Things continue to feel better.

Good session, I can feel myself getting stronger.

Goal is to be at 170 by Jan 1 2011. I will make it.
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Old 11-18-2010, 04:01 PM   #50
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Originally Posted by glwanabe View Post

Good session, I can feel myself getting stronger.

Goal is to be at 170 by Jan 1 2011. I will make it.
You will make that goal or we will drive to Texas and...um...eat all your food.

Nice workout. Good to hear the training is at least semi-smooth.
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