Full Planche (Oct 2019)

Viewing 5 posts - 36 through 40 (of 47 total)
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  • #10437
    Fraser_9to5
    Keymaster

    WEEK 53-54

    6 Oct

    Arnold Press – 3 x 12 x 6kg
    Weighted Pull ups – 5 x 20kg, 5,4 x 15kg
    Pike Push up (feet elevated) – 4 x 8
    Handstand practice – 3 x 30 secs
    Reverse Table Top – 30 secs
    Hanging Toes to Bar – 3 x 7

    The reverse table top is to balance out the shoulders from handstand practice but I feel like a single set will suffice.

    10 Oct

    L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
    Advanced Tuck Planche – 6 x 6 secs

    Did abs this morning in another routine so skipped any here.

    13 Oct

    Arnold Press – 3 x 12 x 6.5kg
    Weighted Pull ups – 6,6,4 x 15kg
    Pike Push up (feet elevated) – 3 x 8
    Handstand practice – 3 x 30 secs
    Reverse Table Top – 30 secs
    Hanging Toes to Bar – 3 x 8

    Better balance today. I was doing flutter kicks off the wall and held one for a decent time.

    17 Oct

    Pseudo Waistline Holds – 5 x 5 secs
    Planche Lean – 26cm, 6 x 6 secs
    Raised L-Sit – 15,14,12 secs

    Here’s the handstand practice

    #10441
    Fraser_9to5
    Keymaster

    WEEKS 55-56

    20 Oct

    Arnold Press – 3 x 12 x 6.5kg
    Weighted Pull ups – 6,6,6 x 15kg
    Pike Push up (feet elevated) – 4 x 8
    Handstand practice – 3 x 30 secs
    Reverse Table Top – 30 secs
    Hanging Toes to Bar – 3 x 8

    22 Oct

    L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
    Advanced Tuck Planche – 6 x 6 secs
    Raised L-Sit (bench) – 20, 16, 14 secs

    24 Oct

    Arnold Press – 3 x 12 x 7kg
    Weighted Pull ups – 6,6,6 x 15kg
    Pike Push up (feet elevated) – 4 x 8
    Handstand practice – 4 x 30 secs
    Reverse Table Top – 30 secs
    Hanging Toes to Bar – 3 x 8

    Handstands are coming along. I can hold 5+ seconds and I better understand the role my hands play in keeping me balanced.

    29 Oct

    Pseudo Waistline Holds – 5 x 5 secs
    Planche Lean – 26cm, 6 x 6 secs
    Raised L-Sit – 20,20,13 secs

    There’s meant to be 2-3 days between sessions but because that ends up being a 10 day cycle I have no set days, so I forget to do them.

    31 Oct

    Arnold Press – 3 x 12 x 7kg
    Weighted Pull ups – 6,6,5 x 15kg
    Pike Push up (feet elevated) – 2 x 8
    Handstand practice – 2 x 30 secs

    Tired and short of time, better than nothing.

    #10442
    Fraser_9to5
    Keymaster

    WEEKS 57-58

    5 Nov

    L-Sit to Tucked Sit to Tuck Planche Pulse – 4 x 3
    Advanced Tuck Planche – 6 x 6 secs
    Raised L-Sit (bench) – 20, 11, 14 secs

    9 Nov

    Arnold Press – 3 x 12 x 7kg
    Weighted Pull ups – 3 x 6 x 15kg
    Pike Push up (feet elevated) – 4 x 8
    Handstand practice – 3 x 30 secs
    Reverse Table Top – 30 secs
    Hanging Toes to Bar – 2 x 7

    12 Nov

    Pseudo Waistline Holds – 2 x 4 x 5 secs
    PPPu with feet against the wall – 5,3
    PPPu negatives – 8,8
    Planche Lean – 2 x 4 x 15 secs

    I’m comfortable with the pseudo waistline holds and have revisited Osvaldo Lugones YouTube where he demonstrates the moves that you need to accomplish a Straddle Planche, starting with a 20 second waistline hold. This was a much better workout and I was feeling it for several days afterwards.

    15 Nov

    Arnold Press – 3 x 12 x 7kg
    Weighted Pull ups – 3 x 6 x 15kg
    Pike Push up (feet elevated) – 4 x 8

    #10446
    Fraser_9to5
    Keymaster

    WEEKS 59-60

    18 Nov

    L-Sit to Tucked Sit to Tuck Planche Pulse – 4,4,3,3
    Advanced Tuck Planche – 6 x 6 secs
    Raised L-Sit (bench) – 20, 17, 14 secs

    21 Nov

    Arnold Press – 9,12,12 x 8.5kg
    Weighted Pull ups – 3 x 6 x 15kg
    Pike Push up (feet elevated) – 11,11,8
    Handstand practice – 4 x 30 secs
    Reverse Table Top – 30 secs
    Hanging Toes to Bar – 2 x 8

    24 Nov

    Pseudo Waistline Holds – 2 x 4 x 5 secs
    PPPu with feet against the wall – 3,4
    PPPu negatives – 8,8
    Planche Lean – 2 x 4 x 15 secs

    26 Nov

    Arnold Press – 3 x 12 x 8.5kg
    Weighted Pull ups – 3 x 6 x 15kg
    Pike Push up (feet elevated) – 4 x 9
    Handstand practice – 4 x 30 secs
    Reverse Table Top – 30 secs
    Hanging Toes to Bar – 3 x 8

    29 Nov

    L-Sit to Tucked Sit to Tuck Planche Pulse – 4,4,4,3
    Advanced Tuck Planche – 5 x 6 secs, 1 x 3 secs

    Really pleased with the consistency over the last fortnight.

    #10447
    Fraser_9to5
    Keymaster

    WEEKS 60-63

    1 Dec

    Arnold Press – 3 x 12 x 8.5kg
    Weighted Pull ups – 3 x 6 x 15kg
    Handstand practice – 2,3,2, 30 secs

    I’ve been doing a 30 second wall handstand with flutter kicks and today I tried free handstands. I filmed it and it looked like a real mess so I need to work on straight body position and also awareness of what a good position feels like.

    4 Dec

    Pseudo Waistline Holds – 2 x 4 x 5 secs
    PPPu with feet against the wall – 4,5
    PPPu negatives – 8,8
    Planche Lean – 2 x 4 x 15 secs

    7 Dec

    Arnold Press – 3 x 12 x 8.5kg
    Weighted Pull ups – 6 x 20kg, 6 x 15kg, 6 x 10kg, 8 x BW
    Pike Pushups – 4 x 9

    I tried mixing it up with a sort of drop set in pull ups, will go back to the normal exercises in a few weeks after a busy period.

    2 WEEKS OFF – I tried planche on the 11th and I could barely do 4 seconds so I decided to give my body another break.

    27 Dec

    Advanced Tuck Planche – 4,14,12,12,10 secs

    A personal best by 1 second, video below. I have already started training for the straddle planche but I’ll have another go at holding a straddle for a few seconds and modify other exercises.

Viewing 5 posts - 36 through 40 (of 47 total)
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