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WEEK 42
22 Jul
Planche Lean Hold – 28cm x 5,14,14,10 secs
A1 EZ Front Raise – 4 x 10 x 16kg
A2 Pull ups – 11,8,7,7Good session, I’m looking to progress a little each time and edge closer to a straddle planche. My groin is tight at the moment so I’m avoiding any of the dynamic straddle exercises in favour of isometric holds.
25 Jul
Advanced Tuck Planche – 6,8,7,9,6,4,7,6 secs (53 total)
Sphinx Push ups – 28This was quite scrappy, it was my abs that let me down as I couldn’t hold my legs off the ground. I’ve got my lean to the point where my weight shifts to the front half of my hands and I’m probably not far from progressing to a straddle. If you look at centre of mass with an advanced tuck compared to a nice wide straddle there’s probably not much between them
Here are my EZ bar front raises, I’ve felt much more positive about my overall upper body strength since I’ve got back in the gym.
WEEKS 43-45
29 July
A1 L-Sit to Straddle – 4 x 2
A2 Tuck Planche Push up – 5,4,6,4
B1 EZ Front Raise – 3 x 10 x 16kg
B2 Pull ups – 3 x 78 Aug
Advanced Tuck Planche – 10,9,8,8,6,2 secs (43 total)
12 Aug
Advanced Tuck Planche – 7,8,7,4,6,6,6 (45 total)
Pull ups – 10,6,615 Aug
Planche Lean Touch – 27cm, 28cm, 29cm
L-Sit to Straddle – 2,3,2
Planche Lean – 20,20,20,10 secs
Scap Push ups – 3 x 10Still experimenting with different exercises, I wasn’t happy with my scap protraction so I added in scap push ups.
Here are my L-sits to straddle, it’s very brief but the goal is to get your body used to being in that position.
WEEK 46
19 Aug
Advanced Tuck Planche – 8,7,2
Advanced Frogstand Leg Extension – 3 attempts
Pseudo Waistline Hold – 4 x 5 secsI watched more tutorials and saw a great exercise called pseudo waistline holds which I added in. You lower from a PPPu and hold yourself just off the floor, importantly position your hands so they are down by your waist. This is a very intense isometric and the goal is 5 seconds.
22 Aug
L-sit to Tuck Planche – 4 x 5
Pseudo Waistline Hold – 6 x 5 secsInstead of the L-sit to straddle I went back to the traditional tuck, which I can hold for a few secs before returning to L-sit. This was a great exercise for lower body control and raising the hips in a tuck planche so I wanted to bring it back. I really like the pseudo waistline hold, my muscles feel far more challenged than some of the stuff I’ve been doing previously.
Feet are against a wall, and you can position the hands while lying down so you know they’re going to be level with your waist, then come back into a push up position and lower from there.
WEEK 47
26 Aug
L-Sit to Tuck Planche – 5,4,4,4,3
Pseudo Waistlinte Hold – 5,5,5,330 Aug
Pull ups – 8
Flex Arm Hang – 3 x 30 secs
EZ Front Raise – 3 x 12 x 16kgWEEK 48-50
Rest and recover. I watched a few videos on the optimal rest period between sessions and someone argued the point that longer rest is better, with 5 days between intense sessions. My inner elbow joints have been aching and in general I feel like I’m bringing residual soreness/tiredness into the next session, so I’m giving my body a more extended break before coming at this again.
WEEK 51-52
25 Sept
Arnold Press – 2 x 10 x 6kg
Weighted Pull ups – 2 x 6 x 10kg
Pike Push up (feet elevated) – 3 x 6
A1 Handstand practice – 15,18,16 secs
A2 Reverse Table Top – 3 x 20 secs
Dragon Flag Lowers – 4,3,3This will be the weights based session I do between the more technical days. I like the Arnold Press for deltoids, weighted pull ups are recommended a lot, and I’m coming back to learning to handstand. The dragon flag ab exercise was a miss and I’ll change that.
28 Sept
L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
Advanced Tuck Planche – 5 x 6 secsAnother discovery was an optimal set & rep scheme for isometrics based on your maximum hold. I’ll be following that instead of constantly going to failure like I used to.
1 Oct
Arnold Press – 3 x 12 x 6kg
Weighted Pull ups – 3 x 6 x 15kg
Pike Push up (feet elevated) – 10,9,8,7
A1 Handstand practice – 3 x 30 secs
A2 Reverse Table Top – 3 x 30 secs
Hanging Toes to Bar – 4 x 6The first session was only a few sets to avoid a lot of doms, this time I upped the volume.
4 Oct
Pseudo Waistline Holds – 5 x 5 secs
Planche Lean – 26cm, 6 x 6 secs
Raised L-Sit – 20,10,10,10 secsHere are the planche leans, I can shift the wooden structure for more/less of a lean in cm.
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