** HFT (day 2): 5-12-2011 ** Chin-ups x8 Push-ups x21 ** HFT (day 3): 6-12-2011 ** Chin-ups x9 Push-ups x23 ** Workout: 6-12-2011 ** Set A (3x) Squats 20s, reps: 16, 13, 12 Jump squats 20s, reps: 12, 11, 10 Squat iso hold 20s Straight-leg deadlift 2x10 @20kg Frogstand 60s Tuck front lever 30s Tuck l-sit 25s Tuck front lever 30s Tuck l-sit 25s Set B (5x) Chin-ups, frenchies x1 - ~5s hold Rest 30s Push-ups, one-arm emphasized x2 - each side Rest 60s Plank 2x60s - rest 55s - No more rest with the squat complex.
[/B]@Seventh: I must be doing something right then. Hope your arm heals up nicely so you can get back to training. ** HFT (day 4): 7-12-2011 ** Chin-ups x9 Push-ups x22 ** HFT (day 5): 8-12-2011 ** Chin-ups x9 Push-ups x25 - Might take a rest day tomorrow to see how it affects the HFT.
** HFT (day 6): 9-12-2011 ** Rest ** HFT (day 7): 10-12-2011 ** Chin-ups x9 Push-ups x26 ** Workout: 10-12-2011 ** Set A (3x) Squats 20s, reps: 21, 16, 13 Jump squats 20s, reps: 13, 11, 10 Squat iso hold 20s Straight-leg deadlift 2x10 @20kg Frogstand 60s Tuck l-sit 25s Tuck front lever 35s Tuck l-sit 25s Tuck front lever 35s Set B (5x) Chin-ups, frenchies x1 - ~5s hold, ~7s for last set Rest 30s Push-ups, one-arm emphasized x2 - each side Rest 60s Plank 2x60s - rest 50s
** HFT (day 8): 11-12-2011 ** Chin-ups x10 Push-ups x26 ** HFT (day 9): 12-12-2011 ** Chin-ups x9 Push-ups x27 Push-ups have increased a bit, but half of that is probably me holding 2 or 3 reps in the tank on the first day or two. Still some progress on that. Chin-ups are still stuck at the same amount of reps and feel it will not increase anytime soon. Will keep going though, maybe it will add some mass to my little arms. Also tried the advanced frogstand again yesterday and noticed my arms are slightly bent. Can hold it about 20-25 seconds that way, but only maybe 3-5 with arms 100% straight (which I can't even get half the time ).
For the advanced frogstand, you're better off working shorter sets of the straight armed version if you can. With the chin ups try doing a static hold at the top of the pull and/or working negatives to see if they help with the movement.
Frodocious: Thanks! I will start adding in some advanced frogstands then, while still practising the normal frogstand. As for the HFT, I will use the newer version (link) and drop the push-ups. I will go for 'goal #2' and also do my chin-ups from dead hang and a short (~2-3s) hold at the top. Will add some push-ups to my main workout; shouldn't be a problem to add a set or two there.
You're welcome. Working the straight arm version will help build the necessary tendon strength in your elbows, that's part of the reason I'm doing 30secs of each version. Good luck!
** HFT 2.0 (day 1): 13-12-2011 ** Chin-ups reps: 6, 6 Chin-ups, close grip reps: 5 All sets are from dead-hang and with a ~2s hold at the top. ** Workout: 13-12-2011 ** Set A (3x) Squats 20s, reps: 17, 16, 14 Jump squats 20s, reps: 11, 11, 9 Iso squat hold 20s Straight-leg deadlift 2x10 @20kg Adv frogstand 5x2s Frogstand 40s Tuck front lever 35s Tuck l-sit 25s Tuck front lever 35s Tuck l-sit 25s Push-ups, one-arm emphasized 4x3 - each side Push-ups 2x10 Plank 2x60s - 50s rest Hang 1x30s - from bar with 2 hands
** HFT 2.0 (day 2): 14-12-2011 ** Chin-ups reps: 6, 5 Chin-ups, close grip reps: 5 ** HFT 2.0 (day 3): 15-12-2011 ** Chin-ups reps: 6, 6 Chin-ups, close grip reps: 6 All sets are from dead-hang and with a ~2s hold at the top. Also tried some more advanced frogstands, went a bit better than last time.
Glad you felt the advanced frogstands were a bit better. With things like that, a lot of it can be about getting the balance point correct. Also with static hold exercises even a small time improvement can translate into a good strength gain.
** HFT 2.0 (day 4): 16-12-2011 ** Rest ** HFT 2.0 (day 5): 17-12-2011 ** Chin-ups reps: 7, 6 Chin-ups, close grip reps: 6 ** Workout: 13-12-2011 ** Set A (3x) Squats 20s, reps: 20, 17, 15 Jump squats 20s, reps: 12, 11, 11 Iso squat hold 20s Straight-leg deadlift 2x10 @20kg Adv frogstand 5x3s, 1x5s Frogstand 40s Tuck l-sit 25s Tuck front lever 35s Tuck l-sit 25s Tuck front lever 35s Push-ups, one-arm emphasized 4x3 - each side Push-ups 2x10 Plank 2x60s - 45s rest Hang 1x40s - from bar with 2 hands Frodocious: It was indeed the balance. I had to lean forward quite a bit more than I was doing. Now it's time to gain that strength! :lifting:
The balance position on the advanced frogstand is much closer to that of the full planche than that of the basic frogstand. So once your capable of working the advanced version it should have a much better effect on the muscles and tendons used to build up to the planche. Keep sets short and don't try to rush progress, the stresses on your tendons and ligaments are quite high and they need longer to recover and develop than muscles do.
** HFT 2.0 (day 6): 18-12-2011 ** Chin-ups reps: 7, 6 Chin-ups, close grip reps: 6 ** HFT 2.0 (day 7): 19-12-2011 ** Rest ** HFT 2.0 (day 8): 20-12-2011 ** Chin-ups reps: 7, 7 Chin-ups, close grip reps: 7 Had plenty of time in the mornings so took a bit more rest between sets. Forgot my third set on day 8 and did it about 2 hours late. ** Workout: 20-12-2011 ** Set A (3x) Squats 20s, reps: 17, 16, 15 Jump squats 20s, reps: 12, 12, 10 Iso squat hold 20s Straight-leg deadlift 2x10 @24kg Adv frogstand 4x5s Frogstand 40s Tuck front lever 25s Tuck l-sit 25s Tuck front lever 25s Tuck l-sit 25s Tuck front lever 30s Push-ups, negative lever 4x2 - each side Push-ups 2x10 Plank 2x60s - 45s rest Hang 1x40s - from bar with 2 hands - Changed my push-ups for the progression to one-arm. I feel this way I have a bit more control about how much weight I put on my working arm.
Frogstands are a gymnastic exercise used to build up the skills and strength necessary for the planche. Frogstand: [ame="http://www.youtube.com/watch?v=kKVJuYVhL1U"]Frog Stand - YouTube[/ame] Advanced frogstand: [ame="http://www.youtube.com/watch?v=UpqDR1-5dF8"]advanced frog stand - YouTube[/ame] Tuck planche: [ame="http://www.youtube.com/watch?v=YMQXx3N9Pk4"]Tuck planche on floor - YouTube[/ame] Planche: [ame="http://www.youtube.com/watch?v=n-fghjEe5Tk"]Full planche - YouTube[/ame]
Frodocious: I can feel that they put a lot more stress on the wrists than regular frogstands, but I have fairly flexible wrists and have no major problems there. Do need more wrist strength though if I want to hold them for longer periods. Overall I find them quite hard to hold, but now that I know where the balance point is they are a lot less intimidating. I can't say yet which, if any, part is the weak link (everything needs work ). I really like the full planche video, has been one of my inspirations. Also the guy from the adv frogstand video is big.
** HFT 2.0 (day 9): 21-12-2011 ** Chin-ups reps: 6, 6 Chin-ups, close grip reps: 6 ** HFT 2.0 (day 10): 22-12-2011 ** Chin-ups reps: 7, 6 Chin-ups, close grip reps: 6 ** HFT 2.0 (day 11): 23-12-2011 ** Rest ** Workout: 23-12-2011 ** Set A (3x) Squats 30s @10kg, reps: 20, 17, 17 Rest 30s Adv frogstand 6x5s Tuck front lever 2x25s, 2x20s Set B (3x) Push-ups x1 - slow (10s down, 10s up) Push-ups x4 Rest 60s Set C (3x) Db bicep curl x8 @12kg Db shoulder press x8 @12kg Rest 60s - No hojo undo yesterday so did an extra workout today, will probably do the next main workout on sunday.
