Frodocious: No problem! Princess Haru: Nice video, also saw another one of him about the Planche. He uses some of things Frodocious mentioned (Planche Leans, Pseudo Planche Pushups and LSit), might have a look for support hold (first exercise in the video) and would like to do the short tucks when I'm ready for those. Will probably do the supporting/prerequisite exercises twice a week and keep doing the advanced Frogstands once a week to maintain what I have, instead of doing Frogstands twice a week. Video 1 - Low LSit and Tuck LSit, both final set of last posted workout. Video 2 - (Fail) Pseudo Planche Pushups from same workout. Guy (Sam?) from Princess Haru's video seems to be going down a bit less, might try that while attempting to removing any forward/backward movement. [ame="www.youtube.com/watch?v=KxdcH30S5Zw"]LSit Practice[/ame] [ame="www.youtube.com/watch?v=sI25IjswVzM"]PPP[/ame]
** 24-02-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 90s - Plank x 90s - Rest x 60s Low LSit - 3 x 10s Tuck LSit - 3 x 10s I think my arms were straighter this time. Planche Leans - 10 min total (incl rest) Used one of the steps (like the white/blue thing in the LSit video thumbnail) instead of the chair in Princess Haru's video. Will probably do a lot of little sets with this next time. Shoulder Press - 1 x 5 @ 10kg, 30kg - 2 x 3 @ 42.5kg, 40kg - 1 x 5 @ 40kg Had trouble with the 42.5kg for some reason, so will build to 5x5 at 40kg before increasing weight. Also was lazy with cleaning the weight up (bad technique) which my wrists didn't like. So will pay attention to that next time. Glute Ham Raise - 4 x 5 Pseudo Planche Pushups - 3 x 5 Will wait with these and make sure my lean is good instead of continuing with mediocre technique (at best). Cooldown - Stretching
** 26-02-2013 ** Warmup A - 2H Kb Swings x 15 @ 12kg, 16kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 90s - Plank x 90s - Rest x 60s Low LSit - 3 x 10s Tuck LSit - 3 x 10s Pushing hips forward on the tucks went well, don't think I have ever done an exercise before that made my triceps cry like that though. :cry: Frogstand - 1 x 30s Adv Frogstand - 2 x 15s First set of the Adv Frogstand was probably the most solid one I have done so far, second one was decent. Incline Db Bench Press - 1 x 5 @ 12kg, 16kg - 4 x 5 @ 22kg Yay! 24kg next week. Row (machine) - 1 x 10 @ 30kg - 2 x 10 @ 40kg - 1 x 10 @ 30kg Squat Circuit x 3 - Squats 20s, reps: 17, 17, 15 - Jumps 20s, reps: 12, 11, 10 - Hold 20s - Rest 30s Cooldown - Wrist Prehab - Stretching Not too bad for a workout that I didn't want to do until after the warmup. I am glad I went anyway.
** 28-02-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 90s - Plank x 90s - Rest x 60s Low LSit - 3 x 10s Tuck LSit - 3 x 10s Planche Leans - 10 x ~2-3s (feet on step) - 5 x ~5s (feet on floor) Will do my leans with on the floor for now and then go for feet up on something again when I'm better at it. Lat Pulldown - 1 x 10 @ 30kg, 35kg, 40kg, 45kg Dips - 5 x 6 Cooldown - Shoulder Prehab - Stretching
** 02-03-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 90s - Plank x 90s - Rest x 60s LSit - Low 3 x 10s - Tuck - 3 x 10s Planche Leans - 15 x ~3s Glute Ham Raise - 4 x 5 Shoulder Press - 1 x 5 @ 10kg, 30kg - 5 x 5 @ 40kg Cooldown - Stretching
** 4-3-2013 ** Extra workout (had the chance and took it). Maybe I'll have to go a little easier today, but will see that later. Squats 1 x 10 @ 20kg 1 x 5 @ 40kg, 50kg 3 x 5 @ 60kg Shoulder Press - 1 x 3 @ 50kg Push Press - 3 x 5 @ 50kg 1-Arm Db Snatch - 2 x 3 @ 24kg Deadlift - 1 x 5 @ 60kg, 80kg, 100kg - 1 x 3 @ 110kg - 2 x 1 @ 120kg Not too bad on the squats and deadlift after not doing them for some time. Squats were high bar and ATG (not a lot of experience with high bar), felt good. Thinking about adding in some higher rep deadlifts in my regular weekend workout after doing them again (I :love: deadlifts), shame they don't have a whole lot of weight and only a 20kg bar on the bench (atleast I think that is a 20kg one).
** 5-3-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Was happily swinging away with the kettlebell and forgot to count some of the reps, so probably did a few more reps. Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 90s - Plank x 90s - Rest x 60s LSit - Low 3 x 10s - Tuck - 3 x 10s Pushing hips forward is still the hardest part, but both versions start to feel a bit more solid. Frogstand - 1 x 30s Adv Frogstand - 2 x ~12s First set was a bit weak, second one had a nice strong lean. Was not able to maintain balance very well today. Incline Db Bench Press - 1 x 5 @ 14kg, 18kg, 20kg - 2 x 5 @ 24kg Row (machine) - 1 x 10 @ 25kg, 35kg, 45kg, 25kg Sandbag Circuit x 5 @ 15kg - Shoulder Left - Lunges x 4 - Shoulder Right - Lunges x 4 - Front Squat - Overhead Press - Front Squat Oops! forgot to do the cooldown...
** 7-3-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 90s - Plank x 90s - Rest x 60s Did plank on one leg for final 30 seconds of each set (15s each leg). LSit - Low 3 x 10s - Tuck 3 x 10s Planche Leans - 10 x 6s Chin-ups - 5 x 1 - 3 x 7, assisted (-40kg) Tried a few unassisted chin-ups. back to square one, but grip seems to be ok in my left hand. Dips - 5 x 7 Squat Circuit x 3 - Squats 20s, reps: 17, 17, 17 - Jumps 20s, reps: 12, 12, 10 - Hold 20s - Rest 30s Cooldown - Wrist Prehab - Stretching
** 9-3-2013 ** Warmup A x 2 - Squats x 10 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 90s - Plank x 90s - Rest x 60s LSit - Low 3 x 10s - Tuck 3 x 10s Planche Leans - 10 x 6s Feet on bosu-ball this time. Glute Ham Raise - 4 x 5 Shoulder Press - 1 x 5 @ 10kg, 30kg - 5 x 3 @ 42.5kg 1-arm Db Push Press - 5 x 1 @ 26kg Cooldown - Shoulder Prehab - Stretching
** 12-3-2013 ** Tried some 'new' stuff this workout. Warmup A x 2 - Lunges x 10 - 2H Kb Swings x 15 @ 12kg - Mountain Climbers x 30 Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Rev Plank x 90s - Plank x 90s - Rest x 60s LSit - Low 3 x 10s - Tuck 3 x 10s Frogstand - 1 x 30s Adv Frogstand - 1 x 14s - 1 x 29s I dropped out of the Adv Frogstand a second early on both sets. Last half of the longer set I had my knees in a position in which they provided less support (felt it in my abs). Db Incline Press - 1 x 5 @ 14kg, 18kg - 3 x 5 @ 24kg Db Planche Through (clicky!) - 3 x 5 @ 5kg Found these online and tried them, kept my feet on the ground though. Quite tough even with the 5kg. Row (machine) - 1 x 10 @ 20kg, 35kg - 1 x 5 @ 45kg, 50kg, 45kg, 40kg Cooldown - Shoulder prehab - Wrist prehab - Stretching > Goals: I think I might not make any of the (short term) goals I posted somewhere at the start of this log . Not too good with setting and reaching goals, but will get there some day. Now off to bed. :zzz:
** 14-3-2013 ** Didn't feel like going to the gym today, so did a quick home workout. Set A x 2 - Rev Plank x 60s - Plank x 60s - Rest x 60s LSit - Low 3 x 10s - Tuck 3 x 10s Planche Leans - 10 x 6s Leg Lifts - 4 x 5 Adv Frogstand Just hopping into it for a few seconds and back out with knees resting on different parts of my arms.
** 16-03-2013 ** Warmup A - 2H Kb Swings x 15 @ 12kg - 1H Kb Swings x 10 @ 12kg (alternating hands) - 2H Kb Swings x 15 @ 16kg - 1H Kb Swings x 10 @ 16kg (alternating hands) Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Reverse Planks x 90s - Planks x 90s - Rest x 60s LSit - Low 3 x 10 - Tuck 3 x 10 First two set were great and more of a normal LSit than a low one. third set was a bit tough with legs a bit below horizontal. Planche Leans - 10 min total work (incl rest) Started playing around so just set the stopwatch to 10 min and tried different things. Used the bosu-ball again. Glute Ham Raise - 4 x 5 Shoulder Press - 1 x 5 @ 10kg, 30kg - 5 x 3 @ 45kg Will try to get some more reps before increasing weight again. Cooldown - Wrist Prehab - Stretching Was able to do an ok'ish dragonflag at the end of the workout. Nice, because I haven't been practising them and last time I tried I could only do negatives.
** 18-03-2013 ** Squats - 1 x 5 @ 40kg, 60kg, 70kg - 1 x 3 @ 80kg - 1 x 2 @ 90kg Weight - 90.5kg, ~13% fat ** 19-03-2013 ** Warmup A x 2 - Squats x 10 - 2H Kb Swings x 15 @ 12kg - Mountain Climbers x 40 Warmup B - Joint Rotations - Shoulder Dislocates Set A x 2 - Reverse Planks x 90s - Planks x 90s - Rest x 60s LSit - Low 3 x 10 - Tuck 3 x 10 - Leg lifts 4 x 5 Frogstand - 1 x 30s Adv Frogstand - 2 x 15s Db Incline Press - 1 x 5 @ 14kg, 18kg - 1 x 4 @ 26kg - 3 x 5 @ 22kg 26kg was a bit too much so went for a 'safe' 22kg for the other sets. Row (machine) - 1 x 10 @ 25kg, 35kg - 2 x 10 @ 45kg - 1 x 10 @ 30kg Cooldown - Wrist Prehab - Stretching Thinking about slowly adding in some deadhangs to get the grip/bar work back in again. Might also change one or two other things around.
** 20-3-2013 ** Tried a Judo lesson, we did some rolling, throws and chokes. Was tough, but fun (my body is already not used to MA any more ). Will probably join in more often when I have time/money. ** 23-3-2013 ** WarmUp A x 2 - Squats x 10 - 2H Kb Swings x 15 @ 12kg - Mountain Climbers x 40 - Kb Snatch x 5 @ 12kg (each side) WarmUp B - Joint Rotations - Shoulder Dislocates Set A x 2 - Reverse Plank x 60s - Plank x 60s Shorter sets, but no rest this time. Wanted to do a 3rd set initially, did not have it in me today. LSit Exercises - Parallel 5 x 6s - Tuck 5 x 6s - Leg Lifts 4 x 5 Planche Exercises - Frogstand 1 x 20s - Adv Frogstand 1 x 20s - Planche Leans 10 x 6s Shoulder Press - 1 x 5 @ 10kg, 30kg - 3 x 5 @ 40kg Db Rows - 1 x 10 @ 12kg - 1 x 20 @ 18kg - 1 x 8 @ 24kg Set B x 4 - Dead Hang x 15s - Support Hold x 15s Hand was ok with the hangs. Both exercises are quite challenging for how simple they are. Will do these more. Cooldown - Stretching Overall I was a bit low on energy / tired, but did go well enough. Will try a (slightly) different from next week onwards.
*** 26-03-2013 *** WarmUp - Joint Rotations - Shoulder Dislocates Set A x 2 - Reverse Plank 60s - Plank 60s Set B - Dead Hang 5 x 12s - Support Hold 4 x 15s LSit - Parallel 5 x 6s - Low 3 x 10s Planche Exercises - Frogstand 30s - Adv Frogstand 10s, 15s, 20s Dips - 1 x 3 @ BW - 4 x 3 @ +5kg Lat Pulldown - 4 x 10 @ 35kg Ez Curls - 1 x 12 @ 25kg - 1 x 9 @ 25kg Cooldown - Wrist Prehab - Shoulder Prehab
*** 28-03-2013 *** WarmUp - Joint Rotations - Shoulder Dislocates Set A x 2 - Reverse Plank 60s - Plank 60s Set B - Dead Hang 5 x 12s - Support Hold 4 x 15s Left hand felt a bit stiff/cramped (different from problem I had before), will not do the hangs for a few sessions and then add them in slower. LSit - Parallel 5 x 6s - Low 3 x 10s - Leg Lifts 3 x 5 Thinking about dropping the parallel LSits and concentrate on low first or doing one leg version instead of parallel, building up the base a bit more. Planche Exercises - Frogstand 30s - Leans 10 x 6s Db Rows - 1 x 10 @ 10kg - 1 x 20 @ 18kg Dips - 2 x 8 @ BW - 1 x 7 @ BW Tricep Pushdown - 1 x 10 @ 25kg, 22.5kg Cooldown - Stretching Will have a try and work towards wrist pushups (and maybe do another exercise) to strengthen the wrist extensors. ** Goals ** Unless I can pull off a 45s Adv Frogstand I have failed all my goals for March! New goals I can fail at for 30th of June ! Will set a primary goal and a optional extra goal. LSit Primary: 60s Low LSit Secondary: 20s Parallel LSit Planche Primary: 60s Adv Frogstand Secondary: 5s Tuck Planche Shoulder Press Primary: 5 @ 50kg Secondary: 5 @ 55kg
