Fraser_9to5

[Fraser_9to5]

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.

[Fraser_9to5]

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.

[Fraser_9to5]

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.

[Fraser_9to5]

WEEK 11

16 Dec

L-Sit Tuck Hold – 25,25,18,20,21 secs
Tuck Planche – 12,5,9,12,9,8,8,8,6,7,7 secs (91 total)

21 Dec

L-Sit – 25,20,20,20,15 secs
Tuck Planche – 8,7,8,4,6,6,5 secs (44 total)
Advanced Frog Stand – 15,10,20,10,15,20 secs (90 total)

WEEK 12

26 Dec

Advanced Frog Stand, SL Off – 4 x 10 secs
Advanced Frog Stand – 4 x 10 secs
L-Sit – 5 x 20 secs

28 Dec

Raised Planche Lean – 10,10,10,10,10,10,8,8 secs
L-Sit Tuck Hold – 20,20,20,20 secs

Tried a more aggressive lean so I couldn’t hold any longer than 10 secs. I want to get back to 3x/week for conditioning and then back off once my shoulders have some training effect.

View this post on Instagram

A post shared by 9to5 Strength (@9to5strength) on Dec 28, 2019 at 3:15am PST

[Fraser_9to5]

WEEK 10

11 Dec

L-Sit Tuck Hold – 25,25,18,29,21 secs
Tuck Planche – 4,4,10,7,9,9,10,8,9,3,9,7 secs (89 total)

Having said I’d go back to 3x/week I ended up only training once this week due to socialising and not feeling up for it on the other day I was going to train. I opened with one set of L-Sit tuck hold, mainly to wake up my shoulders and abs. I then did all my tucks before finishing off the ab work. The cue I used was to actively pull the knees to chest and that worked well, also starting with my bum higher in the air so more of a forward lean. Finally, 2.5-3 mins rest instead of 2 mins allowed me to repeat efforts, as previous weeks I opened with a long hold then it got progressively worse.

The plan is to go slow and steady, adding a few seconds to either total TUT or individual holds until I get there.

View this post on Instagram

Bit of a breakthrough today. I started with tuck planche so my abs and shoulders are fresh, used a higher hip position, and actively pulled my knees to chest as the main cue. I also noticed that 2 minutes was insufficient recovery time, and by extending it to 2 mins 30 I could maintain performance levels. The result was 8 sets of 8-10 second holds, valuable time under tension. #tuckplanche #calisthenics #roadtofullplanche

A post shared by 9to5 Strength (@9to5strength) on Dec 11, 2019 at 5:34am PST

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