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  1. #1
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    Default Planche & One Arm Chin Up Journey

    I am documenting my 1st set of every workout on my journey to full planche and one arm chin up. I hope to have 3 one arm chin ups and a 9 second full planche by the end of 2017 and I'm posting 3 workouts every week with my progress and form improvement. I would enjoy to have an open conversation with anyone interested in these two difficult exercises and how you are progressing as well as hear any questions you may have about my journey. When I started this journey I could do about 15 chin ups and a 15 second tuck planche (0 seconds with hands facing backwards). I am using resistance bands for both exercises and currently using 58lbs of assistance with the intent to drop about 1lb per week on average in order to meet my goal. Check out today's workout below and if you're interested subscribe to follow me on my journey!


  2. #2
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    Workout 32

    https://youtu.be/7qxiQ0JWbRg

    I haven't missed a workout and I feel like progress has been great. You can find a video of every workout so far on my YouTube page.

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    Workout 36 - Finally made it down to only using 2 bands for the one arm chins!

    https://youtu.be/GRWzRJ_meFs

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    Workout 37 - Deadlifts & Front Squats

    https://youtu.be/bgcxXsyEgSE

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    Workout 38 - Front lever feels strong!

    https://youtu.be/kBLf1muhfQw

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    Workout 39 - 13 weeks strong

    https://youtu.be/bxxjZKbhVtE

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  12. #12
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    Added floor press as a dynamic assistance exercise for planche day since planche is a static exercise. Video below.

    https://youtu.be/T0h0f_IMWjE

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    Current Routine - 3 Day Upper Lower Split

    I thought I'd post my current routine in detail as I feel that I've been making good progress so far. I have 4 different workouts alternating ABCD on a 3 day per week schedule using an upper lower split at pretty low volume.

    A. One Arm Chins - 4x5 assisted
    Planche - 4x15 sec assisted
    Floor Press - 2x5

    B. Weighted Pistols - 4x5
    Glute Ham Raises - 4x5 assisted
    Burpees - max in 5 minutes

    C. Front Lever - 4x15s assisted
    Handstand Push Ups - 4x5 with deficit
    Bent Over Rows - 2x5

    D. Deadlift - 4x5
    Front Squats - 4x5
    1 Mile Run

    Progress since beginning of November:

    Planche 62.2# to 50.8# assist
    One Arm Chin - 62.2# to 42.2# assit
    Floor Press - New. Max 185# - 4x5 - 145#
    Pistols - 20# to 32.5# (started later)
    Glute Ham Raises - 54.8# to 38.6# assist
    Burpees - 38 to 53 in 5 minutes
    Front Lever -62.2# to 38.6# assist
    Handstand Push Ups - 3 with no deficit to 5 with 3 inch deficit
    Rows - New. 4x5 - 75#
    Deadlifts - New. 290# Max. 4x5 - 200#
    Front Squats - New - clean from floor - 120#
    1 Mile Run - New. 6:48

    It takes 9.5 days to go from A back around to A and I feel like it's pretty well rounded and my progress has been steady. I always enjoy the workouts and I try to progress a small amount every workout without getting too eager to put on weight too quickly.

    https://youtu.be/TSb9btQwFRc

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  23. #23
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    Workout 51 - Finally using the bar with the pistols!

    https://youtu.be/updKakBl6RI

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