Full Planche (Oct 2019)

[Fraser_9to5]

WEEKS 82-85

9 May

L-Sit/Tuck planche/Tuck Pushup – 5 x 3
L-Sit/Tuck planche/Straddle – 4,5,5
Slow Scap Pushups – 3 x 12

15 May

L-Sit/Tuck planche/Tuck Pushup – 5 x 3
L-Sit/Tuck planche/Straddle – 2 x 4
Slow Scap Pushups – 3 x 10

18 May

Circuit-style:
Arnold Press – 3 x 8 x 8.5kg
Slow Pull ups – 3 x 5
Pike Pushups – 3 x 6
EZ Bar Curls – 3 x 8 x 21.5kg
Hanging Toes to Bar – 3 x 5
Slow Pushups – 3 x 10
DB Hammer Curls – 3 x 8 x 8.5kg
V-Situps – 3 x 10

I had ~30 secs rest between each exercise. I introduced a few slower exercises, my feeling is that isometric holds require stability and so rushing through reps of pull ups isn’t that helpful, you need strength through the whole range of motion.

23 May

L-Sit/Tuck Planche/Tuck pushup – 4,4,3,3,2
Pseudo Waistline Straddle Lowers – 5
Pseudo Waistline Straddle Hold – 2 x 4 x 5 secs
Slow Straddle PPPu – 3 x 2

I mixed up my session, getting a bit disheartened and how little progress I’m seemingly making.

26 May

Circuit-style:
Arnold Press – 8,10,10 x 8.5kg
Slow Pull ups – 3 x 5
Pike Pushups – 3 x 6
EZ Bar Curls – 3 x 9 x 21.5kg
Hanging Toes to Bar – 3 x 5
Slow Pushups – 3 x 10
DB Hammer Curls – 3 x 9 x 8.5kg
V-Situps – 3 x 12

Next week I won’t have any time to gym so I’ll pick this up in June

[Fraser_9to5]

WEEKS 86-89

7 June

Upper body stretches, 6

I spent a full week looking after my 8 month old twins to give my wife a break and my back and shoulders felt horrific from all the lifting, burping and soothing (they are 8kg each).

13 June

Pseudo waistline straddle hold – 2 x 4 x 5 secs
L-Sit/Tucked l-sit/straddle – 5,4,5

I need to incorporate more straddle if I want to make progress.

17 June

Circuit-style:
Arnold Press – 10,10 x 8.5kg
Slow Pull ups – 2 x 5
Pike Pushups – 2 x 6
EZ Bar Curls – 2 x 9 x 21.5kg
L-sit – 2 x 15 secs
Slow Pushups – 2 x 10
DB Hammer Curls – 2 x 10 x 8.5kg
V-Situps – 2 x 12

I subbed in L-sit as I won’t have access to a pull up bar for a few months.

I had my second vaccination on the 23rd so needed a few days off. I’m in Lithuania from 20 June to 12 Aug and really need to settle on a routine to avoid stalling. I’ve already purchased parallettes so should be able to get something done next week.

[Fraser_9to5]

WEEKS 90-94

28 June

Wrist Mobility, 2 sets
Shoulder Mobility, 2 sets

I have a handstand program from Tom Merrick that I wanted to do while I was away. I’m convinced that handstand is an almost essential skill when it comes to planche and I’ve seen people lower themselves into a straddle which is what I’d like to be able to do. His website is here https://www.bodyweightwarrior.co.uk/

29 June

Handstand Warm up (1 set)
Handstand Mobility (2 sets)

Again from the Tom Merrick program, it involves things like first knuckle push ups, wrist rocks, wrist flexor/extensor stretches then some shoulder work adapted from Emmet Louis.

3 July

A1 L-Sit – 3 x 20 secs
A2 Push ups – 3 x 10
A3 Pull ups – 3 x 5
Hammer Curls – 3 x 10 x 25lbs

5 July

Handstand warm up (1 set)
A1 Wall assisted handstand – 30,30,25 secs
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 20 secs

8 July

Handstand warm up (1 set)
L-sit / Tucked L-Sit / Straddle – 4,4,5,4
Pseudo Waistline Straddle Hold – 2 x 4 x 5 secs
Slow scap push ups – 3 x 10

10 July

A1 L-sit – 3 x 20 secs
A2 Slow pull ups – 3 x 5
A3 V-sit ups – 3 x 12
A4 Slow Scap push ups – 3 x 10

B1 Hammer Curls – 3 x 10 x 25lbs
B2 Pike Push ups – 3 x 6

I had 8 exercises but I was using some outdoor equipment in a park for pull ups & L-sit, then coming back to the garden where someone loaned me a pair of 25lbs DB’s for the rest.

15 July

Handstand warm up (1 set)
L-sit / Tucked L-sit / Tuck Push up – 4,4,4
L-sit / Tucked L-sit / Double Tuck Push up – 2, 1
L-sit / Tucked L-sit / Bent Arm Handstand – 4,3 (attempts, not successful)
Dom Sky Beginner Abs – 1 circuit

I’m really comfortable with the single tuck push up and if I’m to progress my strength I need to start repping it out. I also feel it’s good to spend time upside down for my handstand training so I tried a bent arm handstand on the parallettes, which was a bit of a mess.

17 July

A1 Hammer Curls – 3 x 10 x 25lbs
A2 Pike push ups – 3 x 6

B1 Slow pull ups – 3 x 5
B2 L-Sit – 3 x 20 secs

I like this because I can drop exercises when time is limited, as it was today.

19 July

Handstand warm up (1 set)
Free handstand practice – 5 mins
A1 Handstand kick ups – 3 x 10
A2 Reverse Table Top – 3 x 30 secs
Hollow Body Hold – 3 x 25 secs
Handstand warm up (1 set)

The warm up doubles as a cool down. I was looking at the progressions and I liked the sound of handstand kick ups. The goal is to fall an equal number of times forward (back to start position) and back (going too far). In general I’m scared of falling so I don’t kick up enough. I also learned to kick up in a split stance and bring the legs together having touched the wall. Enjoyable session.

23 July

A1 Cable Seated Row – 4 x 12 x ??
A2 Lat Pulldown – 4 x 12 x ??
B1 Cable Curl – 4 x 10 x ??
B2 Slow push ups – 4 x 10
Dom Sky Beginner Abs – 1 circuit

This was a hotel gym which had unlabelled weights. There was such a limited choice of machines that suited my needs but I was happy to at least get something done.

28 July

Free handstand practice – 5 mins
A1 Handstand kick ups – 2 x 10
A2 Reverse table top – 2 x 30 secs

I had to cut this session short, which was a shame because I really like this one and was able to do it on grass at a friend’s house.

31 July

Handstand warm up (1 set)
A1 Slow pull ups – 3 x 5
A2 L-sit – 3 x 20 secs
A3 Slow Scap push ups – 3 x 11
A4 V-sit ups – 3 x 15

B1 Pike Push ups – 3 x 7
B2 Hammer Curls – 2 x 10 x 25lbs
B3 Arnold Press – 2 x 8 x 25lbs
B4 Bicep Curl – 2 x 10 x 25lbs

Nice to do the full session at least once, even if it should have been three sets of the second circuit.

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