Full Planche (Oct 2019)

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  • #10487
    Fraser_9to5
    Keymaster

    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

    #10490
    Fraser_9to5
    Keymaster

    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.

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