Full Planche (Oct 2019)

[Fraser_9to5]

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

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A post shared by 9to5 Strength (@9to5strength) on Oct 13, 2020 at 3:00am PDT

[Fraser_9to5]

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.

[Fraser_9to5]

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

[Fraser_9to5]

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.

[Fraser_9to5]

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.

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