Reply To: Full Planche (Oct 2019)

#10157
Fraser_9to5
Keymaster

19 Nov

Pseudo Planche Pushups – 10, 15
Tuck Planche – 6,6,6,7,7,7,7,8,5,4 secs (63 total)
Hollow Rock – 3 x 30 secs
Dying Roach – 3 x 40 secs

20 Nov I had laser tattoo treatment on my stomach, meaning I had 4-5 days where I couldn’t exercise.

25 Nov

Pseudo Planche Pushups – 12, 12
Tuck Planche – 9,2,2,4,4,6,5,3,3,4,4
Dips – 15, 18
DB OHP – 15, 8 x 15kg
Hanging Knee Raise – 3 x 15

I did this session at work and it felt crap, after one initial tuck planche I could barely hold any subsequent ones. I added in dips and overhead press to make the session worthwhile, finishing with abs.

28 Nov

Pseudo Planche Pushups – 10
Raised Planche Lean – 20,20,20,20,17 secs
Tuck Planche – 8,6,4,4,6,5 secs (33 total)
L-Sit Tuck Hold – 8,8,20,12,17,13
Hollow Rock – 47, 33 secs

Trying to get a routine going so I brought back the raised planche lean for sets of 20 seconds to strengthen my shoulders. Still only holding tuck planche for 4-8 seconds at a time and I’m not very optimistic about increasing that time very quickly. Patience required.

1 Dec

Pseudo Planche Pushups – 10,10,10,8
Tuck Planche – 12, 7, 6, 7, 7 secs (39 total)
L-Sit Tuck Hold – 4 x 20 secs

I’m training every 3 days to allow full recovery but I still drop off after my first set. I’m also taking 2.5-3 mins between tuck planche attempts as it’s a max effort hold even though duration is short. I feel like I might have to introduce more time under tension to break through this short term plateau.

Here are the L-Sit tuck holds, I can really feel my abs working so I will stick with these along with several other ab exercises.