Full Planche (Oct 2019)

Viewing 5 posts - 31 through 35 (of 48 total)
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  • #10377
    Fraser_9to5
    Keymaster

    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 – 11,8,7,7

    Good 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 – 28

    This 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.

    #10423
    Fraser_9to5
    Keymaster

    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 7

    8 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 – 10,6,6

    15 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 10

    Still 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.

    #10424
    Fraser_9to5
    Keymaster

    WEEK 46

    19 Aug

    Advanced Tuck Planche – 8,7,2
    Advanced Frogstand Leg Extension – 3 attempts
    Pseudo Waistline Hold – 4 x 5 secs

    I 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 secs

    Instead 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.

    #10435
    Fraser_9to5
    Keymaster

    WEEK 47

    26 Aug

    L-Sit to Tuck Planche – 5,4,4,4,3
    Pseudo Waistlinte Hold – 5,5,5,3

    30 Aug

    Pull ups – 8
    Flex Arm Hang – 3 x 30 secs
    EZ Front Raise – 3 x 12 x 16kg

    WEEK 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.

    #10436
    Fraser_9to5
    Keymaster

    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 – 4,3,3

    This 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 secs

    Another 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 6

    The 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 secs

    Here are the planche leans, I can shift the wooden structure for more/less of a lean in cm.

Viewing 5 posts - 31 through 35 (of 48 total)
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