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Started by Falcon, March 6, 2011 · 224 Replies · 10,808 Views
Flat Tuck Planche:
6s (half of it at 90)
5s
5s
Tuck Planche:
35s
Flat Tuck FL:
2x15s
10 min of HS
straddle:
3x30s four foot horse stance
10x15s straddle RLL
5x5 Low L Youngs (hohoho feeling the straddle PL!)
2x60s four foot horse stance (broken.. .aaahh the burn!)
had about 7 or less hours of sleep today, I hope thats the explanation for this
Flat Tuck Planche:
2x5s
Tuck Planche:
33s
Flat Tuck FL:
25s
10 minutes of HS
straddle:
3x30s four foot horse stance
10x15s straddle RLL
5x5 Low L Youngs
3x30s five foot horse stance
the youngs and five foot horse stance... oh yes yes yes. I liked those.
KREALKALYN IS IN DA HOUSE!
yeah... plus some quad protein mix.
of course its not meant for my hardcore deload. Im planning something a bit... more extreme later this week, these guys will be useful.
Deload on:
Tuck Planche:
30s (im like.. 2kgs heavier.. I guess the krealkalyn wont help 
well.. gotta get through this.)
35s (FAILURE? WHAT THE F?)
i think the weight gain is responsible for the last few seconds. damn this.
Flat Tuck FL:
2x20s
HS 20 minutes :
Ladders 10-20-30-40-stop
(longest hold 45s when going for 30)
straddle:
3x30s four foot horse stance
10x15s straddle rll
5x5 Low L Youngs
2x30s five foot horse stance
Good, Im going to do some tumbling and acro tomorrow and im starting the new cycle on thursday, no school for 5 days, so itll be a bit... hardcore.
lets get this thing done.
AM:
Flat Tuck Planche:
6s
5s
Planche Lean:
3x10s
Straddle FL:
2x5s
SL FL:
2x10s
5 Muscle Ups
3 Rounds:
4 Tuck PL PU
4 Flat Tuck FL Row (bar)
Straddle:
3x30s four foot horse stance
6x15s stradde rll
3x5 Low L Youngs
2x10 Stick Dislocates
PM:
Tuck Planche:
2x40s I SAY YES PLEASE!
Flat Tuck FL:
2x35s (meh, a bit broken 
)
Straddle L:
5x15s
5 Muscle Ups
4 Rounds:
10 Tuck FL Rows
6 PPP Slow Tempo
5 Body Levers
straddle:
3x30s four foot horse stance
6x15s straddle RLL
5 Low L Youngs
2x30s five foot horse stance
2x10 Stick Dislocates
AM:
Flat Tuck Planche:
5s
6s
6s
Planche Lean:
2x10s
Straddle FL:
2x5s
SL FL:
2x10s
3 Rounds:
3 Tuck PL PU
3 Front Pull (Tuck up, Halflay down)
straddle:
3x30s four foot horse stance
5x15s straddle rll
3x5 Low L Youngs
2x10 stick dislocates
PM:
Tuck Planche:
40s
30s (hmm)
25s (HMM DAMN!)
Flat Tuck FL:
2x30s (still not clean holds)
Straddle L:
5x15s
3 Rounds:
5 PPP Slow Tempo
8 XR TFL Rows
4 Body Levers
straddle:
3x30s four foot horse stance
6x15s straddle RLL
2x5 Low L Youngs
2x30s five foot horse stance
AM:
Flat Tuck PL:
8s
7s
7s
Straddle FL:
2x5s
3 Rounds:
3 T PL PU
3 Flat Tuck FL Row
straddle:
3x30s four foot horse stance
5x15s straddle rll
3x5 Low L Youngs
PM:
Tuck PL:
40s
37s
27s :/
Flat Tuck FL:
2x~20s
Okay, a short story:
In the second straddle FL hold today I did something weird, maybe tensed up explosively and felt intense sharp muscular pain from C3-C5,it hurts like hell just on the right side of the neck and I cant put my head on my right shoulder.
Active hang is painful, FL as well.
My tip is upper right side of traps
HS Ladders:
10-... (longest hold 17s)
seems like life aint easy when you cant move your head
okay, some light work instead of the regular stuff
5x8 Planche Press 8kg DB
straddle:
3x30s four foot horse stance
6x15s Straddle RLL
3x30s five foot horse stance
3x5 Low L youngs
AM:
Flat Tuck PL:
4s
4s
7s (but closed hips)
No S FL because of the neck
3 Rounds:
3 T PL PU
3 T FL Row
straddle:
3x30s four foot HrsStnc
10x15s stradde RLL
PM:
Tuck PL max attempt:
45s
straddle:
3x30s four foot HrsStnc
5x15s stradde RLL
30s five foot horse stance
30s six foot horse stance
this isnt leading anywhere... 
Flat Tuck Planche
5x5s
Tuck Planche
2x30s
4x3 10kg DB Planche Press
HS Work
Hand2Hand strength
straddle:
2x~60s four foot HrSt
2x30s five foot HrSt
30s six foot HrSt
2x5 Low L Youngs
6x15s straddle RLL
2x5 Low L Youngs
3x30s Weighted Pike
3x20s Tuck Planche
6x10s Low Straddle L
4 sets of 5 HeSPU Cluster Partial ROM Attempts
HS Ladders
10-20
2x3 Cluster XR RTO Dips
4x6 Assisted RTO Korean Dips
4x1min HS Wall Runs
Straddle:
2x30s Five Foot Horse Stance
5x15s Straddle RLL
Flat Tuck PL:
3x5s
Tuck PL:
3x20s
Band Full FL:
3x~7s
Straddle FL:
3x~7s
Flat Tuck FL:
2x20s
Ring Support:
6x30s broken
2x6 Planche DB Press 8kg
2x3 Planche DB Press 10kg
2x10 Planche DB Press 7kg (Protraction Work)
Straddle:
3x30s Five Foot Horse Stance (felt the stretch now)
5x15s Straddle RLL
3x5 Low L Youngs
2x10 Wrist Pushups :cry:
10 Shoulder Stick Dislocates
Tuck Planche:
3x20s
Low Straddle L:
6x10s
4 sets of 4 HeSPU Cluster Partial ROM Attempts
3x3 Stomach to Wall HeSPU
2x6 RTO Assisted Korean Dips
Straddle:
3x30s Five Foot Horse Stance
5x15s Straddle RLL
2x5 Low L Youngs
Im getting weaker?
I am having a hard time reading things here but it might do better to narrow your goals down a bit and hit them multiple times per week.
My goals are primary straddle planche, and full FL, the straddle work is for flexibility, and HeSPU/ dip work for planche, + I do a lot of drills for planche.
By the way, I have lowered my work sets in tuck planche because I found out that I was doing them wrong (yes, I wasnt exactly happy), and Im working now on bent arm/straight arm days, Ive incorporated a lot of other things as ring supports, because I think they can help my primary goals.
Flat Tuck PL:
2x
Tuck PL:
3x20s
Flat Tuck BL:
3x30s
Band Full FL:
3x~5s
Straddle FL:
3x~5s
Flat Tuck FL:
2x20s
Ring Support:
8x30s still breaking the sets, next time 20s
Ring HS Supported:
6x30s very bad.
2x10 Planche DB Press 7kg
2x3 Planche DB Press 10kg
3x5 FL-Victorian Press 10kg
Straddle:
3x30s Five Foot Horse Stance
5x15s Straddle RLL
2x5 Low L Youngs
Tuck Planche:
3x20s
tried to press out to frog straddle, that was solid.
the problem is in the form! 
Low Straddle L:
6x10s
6x3 Stomach to Wall HeSPU
4x3 XR Muscle Ups
HS Ladders
10-20
longest 20s
Straddle:
3x30s Five Foot Horse Stance
5x15s Straddle RLL
2x5 Low L Youngs
3x15s Isometric Sidesplit
3x30s Weighted Pike
3x30s Weighted Butterfly
Flat Tuck PL:
2x
Tuck PL:
3x20s
Flat Tuck BL:
3x30s
Straddle FL:
3x~5s
Flat Tuck FL:
2x20s
Ring Support:
15x20s still breaking the sets, next time 20s
30s Five Foot HorseStance
2x5 Low L Youngs
I started way too late, so this was a bit easier workout, only isometrics.
Tuck Planche:
3x20s
Low Straddle L:
6x10s
6x3 Stomach to Wall HeSPU
3x3 XR Muscle Ups
3x4 Undergrip Korean Dips Assisted
^I cant get my butt back above the bar when going up, what the hell?
HS Ladders
10-20-30-
longest 30s
3x20s Hollow Tuck L-Hang
Solved the problem with koreans - use WIDER grip!!
Flat Tuck PL:
3x
Tuck PL:
3x20s
Flat Tuck BL:
3x30s
Straddle FL:
3x~5s
Flat Tuck FL:
2x20s
Ring Support:
15x20s
Planche DB Press:
8kg 3x8
Straddle:
5 Low L Youngs
3x30s Six Foot Horse Stance
5 Low L Youngs
5x15s Straddle RLL
5 Low L Youngs
4x15s Isometric Sidesplit
5 Low L Youngs
4x30s Weighted Pike
4x30s Weighted Butterfly
maybe ill do some more stretching before finishing with this workout... feels good man.
Nice pictures Falcon
What is a 6 foot horse stance?
Fred
Thanks.
It's a method Tom Kurz uses to develop strength in sidesplits, more info here:
Ahhh, I see.
Thanks for the link & info Falcon
Fred
B-Day!
Alright... nothing important to say today... just that... I'm not satisfied with my performance, and there will be some changes, I'm starting to train in my school gym, it's nothing excellent but better than nothing. I have my new routine almost constructed, it will focus mainly on: Planche, Lever straight arm work, support work, rope climbs, HSPU, ring series, benchpress, squats, leg flexibility, tumbling and trampoline.
If all goes well, I will post the routine tomorrow or on Tuesday, and start on Wednesday.
I think my basic begginner strength in terms of pulling/pressing is okay, so it's time to advance things a bit.
Happy birthday!
Thanks Rik!
First version of the routine:
Exercises:
Planche Static, FL Static, BL Static, L-sit Static, Straddle L Static, Handstand Work, HSPU, Rope Climb, Muscle Ups, Ring Series, Squats,
Static Work:
FX L-sit: 4x15s
Low Straddle L: 6x15s
AT BL: 3x25s
Tuck Planche: 3x20s
Ring Support: 8x20s
AT FL: 3x25s
Dynamic work:
Vertical Push/Pull:
4x4 HeSPU Stomach to wall
4x1 Rope climb (attempts)
Horizontal Push/Pull:
4x4 Floor Tuck Planche Pushups
4x4 Single Bar AT FL Rows
Legs:
FS+BS + GHR
.
.
.
^I will have to edit that to workouts and not a weekly routine, because access to the gym will be unregular.
I swear I will never ever ever rest more than 3 days again and "focus on two things" workouts again
I swear I will never ever ever rest more than 3 days again and "focus on two things" workouts again
I swear I will never ever ever rest more than 3 days again and "focus on two things" workouts again
well yea.. i copied that.. but.. read this:
Lsit 6x10s
Straddle L 6x10s
AT BL 3x30s
4 Rounds:
3 HeSPU Stomach to wall
1 Rope climb (attempts)
3x30s six foot horse stance
some straddle RLLs
SO, to put this together, I have lost my Lsit strenght, drop from 40s to 10s, I have lost all of my BLs down to flat tuck, I have lost most of my pulling strenght, because I can't climb a rope. Damn, Im a tough guy :roll: . And the best thing? In 6 months of doing PL *sigh* FL, I have gained almost NOTHING.
THIS ENDS NOW!