I’m getting grumpy at my lack of visible progress so I want to note down the week. I completed a 30 second advanced frog stand at the start of week 4 and in the same week did sets of 5-6 seconds of tuck planche. I seem to progress at a rate of 1-2 seconds per week which is slow going, and my best hold last week was 12 seconds. I feel like I know the exercises which will take me forward and I need to step back and program them in a more ordered fashion, as right now I’m just deciding which exercise to do once I’ve warmed up.
Scap Push ups – 15,15,15,12,12,10,8,8,5 (100 total)
L-Sit Tuck Hold – 20,20,20,16,17 secs
Hollow Rock – 35 secs
My shoulders aren’t as strong as I think they are so I need more volume.
Psuedo Planche Pushups – 14, 10
Raised Planche Lean – 15,15,10,10 secs
Tuck Planche – 5,3,2 secs (RUFKM!)
OHP – 6 x 40kg
Raised Planche Toe Walks – 4 sets
Planks, opposite arm & leg raised – 4 x 40 secs (10 sec switching)
Hollow Rock – 45 secs
Quite a lot to unpick. The raised planche lean I tried to hold a deeper angle meaning I couldn’t last the whole 20 seconds. I then tried tuck planche and was pathetic, which made me realise that while my programming of A) lean variation then B) frog stand variation, only worked because the frog stand is more about balance than raw strength. From now on tuck planche will START my session. I was going to do weights but it didn’t take long to find lots of articles stating that planche is about the muscles working in unison and there are plenty of strong guys who can’t do it, so weights isn’t the way to get there.
My Raised planche walks were good, I posted them on Insta (see below). Then abs were tough and those will be added into rotation. Overall training every 3 days doesn’t work for me and I’m going to go back to 3x/wk on Mon/Wed/Fri.