Some question about planche exercice

[ashita]

Hey , since the last week i tried some program inspired by killroy70's routine and i have finally build my own routine.

So i wish you tell me what do you think about my routine.

I take 30-60 sec for time rest between each exercice until i do A1 to B2 and when i complete a cycle before go back to A1 i take 2min30 - 3min time rest.

6 cycle at total.

Monday :

A1 : Tuck planche hold : 10 sec (6set)

A2 : tucked planche push up x 3 (6set)

B1 : advanced tuck front lever hol : 10 sec(6 set)

B2 : HSPU on chair x 3 (6 set)

finish by 2*10 wrist push up

Tuesday :

A1 : Tuck planche hold : 10 sec (6set)

A2 : tucked planche push up x 3 (6set)

B1 : negative OAC hold at the top 10 sec for the first 3 series but for the last 3 i do a complete descent from the top to the bottom over 10 seconds.

B2 : OAC assisted x3 ( 6 set ) change arm each set.

finish with 2*10 wrist push up

thursday :

A1 : Tuck planche hold : 10 sec (6set)

A2 : tucked planche push up x 3 (6set)

B1 : advanced tuck front lever hol : 10 sec(6set)

B2 : HSPU on chair x 3 (6 set)

finish with 2*10 wrist push up

friday :

A1 : Tuck planche hold : 10 sec (6set)

A2 : tucked planche push up x 3 (6set)

B1 : negative OAC hold at the top 10 sec for the first 3 series but for the last 3 i do a complete descent from the top to the bottom over 10 seconds.

B2 : OAC assisted x3 ( 6 set ) change arm each set.

finish with 2*10 wrist push up

sometimes i add abswheel at the end .

rest day , i do abs work and lower back.

thanks thousand time ....

[Blairbob]

I hope you don't have chicken legs. Looks decent overall but possibly too many planche holds+planche pushups.

Have you defined any goals?

Bridge wall walks and wall slides are other good stuff besides basic HS.

[ashita]

Dont worry about my legs , she are enough big ^^

too many planche holds+planche pushups.

yes its possible , you suggest me to do what other ?

Have you defined any goals?

yes planche , front lever , and one arm chin up.

Bridge wall walks and wall slides are other good stuff besides basic HS.

i train myself in a small area so i m limited.....

thanks

[ashita]

That would be a good idea to put some set of WALL HS RUN for friday and tuesday on A2 in replacement of some set of tucked planche push up ?

3 set of 30 sec i think for now......

thanks

[ashita]

up !

[ashita]

That would be a good idea to put some set of WALL HS RUN for friday and tuesday on A2 in replacement of some set of tucked planche push up ?

3 set of 30 sec i think for now......

thanks

UP

[ashita]

thanks , someone can answer me ?

please lol

[ashita]

why anyone dont want to answer me ?

[ashita]

Hey guys ! i remplace some exercices in my routine and increase the number of repetition on some exercice.

Can you tell me what do you think ?

Monday :

A1 : Tuck planche hold : 10 sec (6set)

A2 : tucked planche push up x 3 (6set)

B1 : advanced tuck front lever hold : 12 sec(6 set)

B2 : HSPU on chair x 5 (6 set)

finish by 2*10 wrist push up

Tuesday :

A1 : Tuck planche hold : 10 sec (3set) and HS WALL RUN 15 sec(3set)i alternate between both at each cycle.

A2 : tucked planche push up x 3 hold top 2 sec (3set) and psuedo push up with feet on chair x 5(3 set) i alternate

B1 : OAC negative , hold to 90 ° to 180 °.because it is this part i need to work ,too much harder to perform OAC when i start in a dead hang.

B2 : OAC assisted x 5 ( 6 set ) change arm each set.

finish with 2*10 wrist push up

thursday :

A1 : HS WALL RUN : 20 sec (6 set)

A2 : tucked planche push up x 3( 2sec hold on top)(6set)

B1 : advanced tuck front lever hold : 12 sec(6set)

B2 : HSPU on chair x 5 (6 set)

finish with 2*10 wrist push up

friday :

A1 : Tuck planche hold : 10 sec (6set)

A2 : tucked planche push up x 3 (6set)

B1 : negative OAC from 90° to 180°

B2 : OAC assisted x 5 ( 6 set ) change arm each set.

finish with 2*10 wrist push up

for friday if i can go out i do :

A1 : 5 close muscle up on bar

A2 : 10 sec hold back lever

B1 : OAC negative from 90° to 180 °

B2 : assisted OAC x5 (6set)

thanks.

[Blairbob]

Looks good, just do it for 8 weeks and tweak it after.

[ashita]

i must to do my routine exactly as she is for 8 weeks changing nothing during 8 weeks ?

thanks

[ashita]

i must to do my routine exactly as she is for 8 weeks changing nothing during 8 weeks ?

thanks

UP .

[Blairbob]

YES.

[ashita]

ok thank you very much blair

your help is really precious for me.

have a nice training all !

[ashita]

hey !

At the end of my 8 weeks .take one week of rest could be usefull or not ?

I mean if i take one week of rest instead go on with my routine tweaked , i 'll have more gain strength.?

thanks guy

have a nice day

[Blairbob]

after that first 8-12 week cycle, retest everything.

coach sommer has his gymnasts do a 1/2 intensity week every 3 weeks i think.

[ashita]

after that first 8-12 week cycle, retest everythin

You mean i test my max at tuck planche hold , front tuck advanced front lever ...

test on many exercice to see my progress ?

coach sommer has his gymnasts do a 1/2 intensity week every 3 weeks i think.

ok

so take a whole week rest is useless .

[ashita]

Hey , blairbob , i had an other question.

I'm wondering how i can really progress doing my routine during 8 weeks without noone changing.

Same intensity , same load , same reps....

I want just to understand why i must change nothing.Just want to understand what i do really.

thousan thanks !

[ashita]

UP :oops:

[Richard Duelley]

You make the initial workout VERY challenging, ie you can barely get through it. As the weeks go on your body will adapt and will go through three phases; an overload phase, an adaptation phase and then an under load phase. Basically you 1) challenge your body so it starts to adapt then your body starts and completes the adaptation then you consolidate your gains.

This is a quick and dirty description of how the steady state cycle works.

-Ricky

[ashita]

thank you very much niftyvt

but my first training wasnt so challenging but hard anyway.

have a nice day !!

thank you !!

[ashita]

hey guys !

i follow my routine for 7 weeks now , its my last week now.

I finish my 8 weeks of this routine , saturday of this week , and for the next week before move on my tweaked routine , i want to do other thing........

So i'm wondering if it could be usefull to do a week of training of work with weight.

Just one week and after i keep on my tweaked routine .........

I trhink one week cant be usefull but maybe , so why i ask you it !

But in other term its just for the fun , change a little of my routine strict and just have fun during a week before start again serious thing for 8 weeks.

thanks for the future reply

[ashita]

Please someone can answer to me ?

ps : the next week i test myself on straddle planche, front lever, advanced tuck front lever max hold

advanced tuck planche max hold.

tucked planche push up max.

OAC.

i hope i progress as well as want......

[Blairbob]

after week 8, retest what you can do so you can reformulate your next 8-12 week cycle. during that week of retesting, sure do some other WL stuff if it makes you happy so you can be refocused when you start your cycle again.

you know you can still add a workout on the weekend to add some lifting of weights, sometimes i add a short one on wednesday. I prefer to do CF or some weights, running, other BW stuff on the weekend. it helps break the monotony. however, sometimes i just want to do more gymnastics.

[ashita]

ok.thanks for your answer blairbob

sorry but what does mean WL , CF and BW.?