Fraser_9to5

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  • in reply to: Full Planche (Oct 2019) #10261
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 18

    5 Feb

    Scap Pushups – 2 x 10
    PPPu – 8,8,8,6
    Tuck Planche – 9,8,11,8,5 secs (41 total)

    WEEK 19

    11 Feb

    Tuck Planche – 11, 12 secs
    L-Sit Tuck Hold – 25,25,25,20 secs

    15 Feb

    Tuck Planche Pulses – 3,3
    Tuck Planche – 4, 8 secs
    PPPu – 6,8,8,7,5

    I am seething. My progress is so bloody slow and I genuinely don’t know how to structure my training to make incremental gains, which is new territory for me. I still can’t even tell which muscle groups are failing me. I am going to set aside 45-60 mins to reading more material on planche training because right now that’s the best use of my time.

    in reply to: Vert Code Elite (Feb 2020) #10243
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 1

    Throughout this I will be purposefully vague so as not to give people the whole program for free. The layout is Day 1-5 and it looks like you can choose how to space them, as long as Days 1, 3 and 5 have sufficient recovery.

    6 Feb

    Dynamic Warmup
    Activation exercises
    Ankle drill, CMJ, Glute drill
    Oscillating Squats w 40kg
    RLESS ISO w 30kg
    Lower Back Exercise
    Calf Exercise

    I enjoyed this. When I did the pushup & pullup program it made such a difference to my mind-muscle connection to start with activation exercises, and it’s the same here.

    7 Feb

    10 stretches
    4 supersets (core, balance, feet)

    I’m familiar with a lot of these stretches and the principles of the ab stuff. It’s nice to work on foot conditioning as I can’t remember another program that’s addressed it.

    8 Feb

    Jump Session

    This is like Jump Science 2.0 in that there’s a dedicated technique day. I had a narrow window to get this done on a Saturday morning before work and to save time I didn’t bring my tripod or intend to film anything. During one of my approaches I touched the backboard for the first time ever (I should note it’s 293cm and I did touch 294cm with a mini hoop in my garden) meaning my gains are already 2cm. Some of this could be attributed to my increased freshness having done heavy squats the previous week, but my technique felt sharp so I want to give the program the benefit of the doubt.

    9 Feb

    10 stretches
    4 supersets (core, balance, feet)

    This is the same session as above and there’s the option of doing it a third time as a “Day 6”, which I won’t be doing.

    11 Feb

    Dynamic Warmup
    Activation exercises
    Ankle drill, CMJ, Glute drill
    Oscillating Squats w 45kg
    RLESS ISO w 35kg
    Lower Back Exercise
    Calf Exercise

    Weights got heavier but everything else stayed the same. As you can see Days 1 & 5 are the same, as are Days 2 & 4. I should also note that on Day 3 there’s a pool workout but my nearest one is 10 miles away so I did the alternative exercises. That’s also the case on multiple occasions where he uses gym equipment I don’t have in my home gym, and in fact I bought resistance bands to be able to do some of the others.

    My first impression is that it’s a good program but it’s very involved, I had to spend 30 mins for each session going through the videos and making a note of the coaching points, and there’s a lot to get through even if the sessions take 60-90 mins. The draw of some of the other programs is their simplicity, and I can see why nobody has made Vert Code Elite free online, because you’d need to link to all the videos to understand the program. I’m already confident I have my money’s worth for the first 4 weeks and so I’ll roll over and allow the money to be deducted for month 2.

    Here are my oscillating squats from today, I’ve seen a top dunker do them in his leg day so they are maybe more common than I thought.

    in reply to: 2020 Training Log #10241
    Fraser_9to5Fraser_9to5
    Keymaster

    4 Feb

    Jump Squats – 2 x 5 x 40kg
    Seated Jumps – 3 x 5
    Back Squat – 1 x 110kg, 1 x 120kg, 3 x 4 x 120kg, 7 x 110kg

    I was toying with trying a 1RM but when I got to 120kg I realised I could rep it out. It was definitely tough and I couldn’t do a 4th set but I could stay at 120kg and work on increasing reps.

    ______________________________

    After this I looked ahead to the jumps program I was going to do, and it was disappointing to say the least. I then ended up watching several hours of PJF Performance on YouTube without knowing he was the author of Vert Code Elite. He seemed so knowledgeable that my mind was made up, and I bought a monthly subscription. See that in a separate journal.

    in reply to: Full Planche (Oct 2019) #10240
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 17

    29 Jan

    Tuck Planche Pulses- 3,3,5,4,3,3,2 (23 total)

    Nice to do more of these, already felt more controlled.

    1 Feb

    Raised Planche Lean (straddle) – 10,8,6,2,2
    Tuck Planche – 10, 11 secs

    2 Feb

    Ab Ripper X (missed about 12 reps)

    Last week my hip flexors hurt for 5 days and my abs for four. This is just pure hard work to get through it.

    You can’t quite tell how red my face was but this was me busting a gut to hold the complete end range for 1-2 seconds. My elbows were flaring up the day before so I did a longer warm up and more deliberate cool down. I want to start each session with a max effort from now on because I feel like it’s been too long doing a tuck and when I hit 20 seconds I’ll gladly move on. My best is 13 seconds and I want to add 2-3 seconds a week so I can start looking at advanced tuck planche.

    in reply to: Full Planche (Oct 2019) #10239
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 16

    22 Jan

    Tuck Planche Pulses – 5 x 3 reps
    Tuck Planche – 13 secs

    I watched another tutorial video and it had these in, you go from an L-sit tuck hold into a brief tuck planche for a few reps. Anything which gives me more control is a positive thing.

    26 Jan

    Tuck Planche – 8,8,6,7,5 secs (34 total)
    Ab Ripper X – missed about 12 reps across the 13-14 minutes

    I need to up my game with abs and Ab Ripper X (part of the P90X series) is the most brutal and effective ab workout I know. I did it at Uni and after 2 weeks my front plank went from 1 min 30 to 2 min 30 and my front squat went up 10kg because my core could hold the weight.

    in reply to: 2020 Training Log #10238
    Fraser_9to5Fraser_9to5
    Keymaster

    28 Jan

    SL ATS – 3 x 4
    Hex Bar Jump Squats – 2 x 5 x 40kg
    Seated Box Jumps – 3 x 5
    Back Squat – 4 x 8 x 105kg RPE 6.5 (out of 7)

    Wanted to test myself with 4 x 8 and pleased to get it done. Could repeat it next week to see if RPE comes down, but more likely to try and play with 110kg.

    30 Jan

    SL ATS – 3 x 4
    A1 Front Squat – 6 x 70kg, 2 x 6 x 75kg, 6 x 80kg
    A2 Tuck Jumps – 4 x 6
    Swiss Ball HS Curls – 20, 18
    Sissy Squat – 18, 16

    2 Feb

    SL ATS – 3 x 4
    Hex Bar Jump Squats – 2 x 5 x 40kg
    Practice Jumps – 30 mins (15-20 efforts)

    Technique was good, height was disappointing. I was jumping about 58-60cm which on reflection is probably fair given fatigue in my legs from weights. The focus of these months is to get my squat strong enough to do a higher level of Jump Science, so for now measuring my height is a distraction.

    Here’s my new technique:

    in reply to: 2020 Training Log #10233
    Fraser_9to5Fraser_9to5
    Keymaster

    21 Jan

    SL ATS – 3 x 4
    Hex Bar Jump Squats – 2 x 5 x 40kg
    Seated Box Jumps – 3 x 5
    Back Squat – 4 x 6 x 105kg RPE 5.8 (out of 7)

    I’m ready to start bumping up these weights. If you look at my best lifts log https://strengthlevel.com/52858-9to5strength/squat you can see that my estimated 1RM floats around 125-135kg and it’s on the low end now. I want to squat 2x BW then try a higher level of Jump Science, which right now would mean 145kg.

    23 Jan

    Digging mud & clay – 3.5 hours

    Far from being a rest day, I went to my parents to help my dad dig a trench and load the earth into a skip. There was lots of wet clay soil and it was a struggle, my calves were really tight afterwards.

    26 Jan

    SL ATS – 3 x 4
    Jump Squats – 2 x 4 x 50kg
    2 step approach – 6 per side
    Floor to Ceiling Jumps – 3 x 8
    RLESS – 3 x 8 x 60kg

    My hex bar had 50kg on it so I tried heavier jump squats, it might be nice to do a spectrum in case 40kg wasn’t the perfect weight for developing power. My approaches were good, I found Isaiah Rivera on YouTube and his tutorial videos for jumping made so much sense to me https://www.youtube.com/channel/UCw1mvHj6NL86Pj01IeBvjWA I might test my standing vert next week and if it’s good enough I could pop to the basketball court and see if I can touch the backboard. RLESS were much stronger, I rested 90 secs between each leg and that allowed better balance and focus.

    in reply to: Full Planche (Oct 2019) #10203
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 15

    15 Jan

    Raised Planche Lean – 7 x 10 secs
    L-Sit Tuck Hold – 25,25,19,20,17 secs

    Good session.

    I had another laser tattoo removal treatment on the morning of the 16th which means I couldn’t do anything the rest of the week. Will resume as normal on the 22nd.

    in reply to: 2020 Training Log #10202
    Fraser_9to5Fraser_9to5
    Keymaster

    14 Jan

    Single Leg Around The Square – 3 x 4
    Hex Bar Jump Squats – 2 x 5 x 40kg
    Seated Box Jumps – 3 x 5
    Back Squat – 4 x 6 x 100kg RPE 5.3 (out of 7)

    16 Jan

    SL ATS – 3 x 4
    A1 Front Squat – 6 x 65kg, 6 x 70kg, 6 x 75kg, 6 x 80kg
    A2 Tuck Jumps – 4 x 6
    Swiss Ball HS Curls – 18,15
    Sissy Squats – 10,11 x 6kg

    Used my EZ curl bar for sissy squats, felt better. Pleased to add 5kg in every set of front squats, can probably settle around 75-80kg for a few weeks.

    19 Jan

    SL ATS – 3 x 4
    Jump Squats – 2 x 5 x 40kg
    2 step approach – 7 per side
    Floor to Ceiling Jumps – 3 x 8
    RLESS – 8 x 55kg, 2 x 8 x 60kg

    Not focused on RLESS and missed a rep by wobbling, 60kg is tough if I reach full depth. 2 step approaches were good, jumping in the open rather than at my hoop is helping, part of me holds back when I’m getting so close to the wall.

    in reply to: Full Planche (Oct 2019) #10192
    Fraser_9to5Fraser_9to5
    Keymaster

    WEEK 13

    OFF

    Unintentionally. I didn’t train near New Year because I was sharing an apartment and didn’t have a good space to set up. Then I flew back to the UK and had a few days of work. In the back of my head I initially had a vision of my YT video title being “Learning to Tuck Planche in __ days” but the number of days is less and less important to me each time I train.

    WEEK 14

    7 Jan

    Raised Planche Lean – 10,10,10,10,10,10,9 secs
    L-Sit Tuck Hold – 25,25,22,22,20 secs

    This is my structure from now on. 3 times a week, same exercises each day. I started doubling up my gym days so legs and planche training are an hour or so apart. When I have to go to work it’s tough to squeeze a workout in, so this is easier for me.

    9 Jan

    V-Sits – 15,14,14,11
    Tuck Planche w Toes – 5 x 20 secs

    I took the tuck planche position and dropped my lower legs (note I still try to tuck the thighs into chest) which makes it about 60-80% the intensity of a proper tuck planche. I did this for advanced frogstand and it transferred well.

    11 Jan

    Tuck Planche – 8,8,8,8,6,8 secs (54 total)
    1 Arm 1 Leg Plank – 4 x 40 secs

    Instead of doing a series of max efforts, I tried to stop short of failure to maintain freshness. I misread my timer for the penultimate hold and it just shows what happens when you take 30 secs off my 3 minute rest. The goal is not to annihilate my shoulders and abs, just aiming for stimulus -> response and building up each week.

Viewing 10 posts - 1 through 10 (of 239 total)