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Planche & One Arm Chin Up Journey18516

zachh85 private msg quote post Address this user
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!

https://www.youtube.com/watch?v=2-pbVpdp1Eo
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Totally forgot I created this log even though I've made a YouTube video for every single workout since. Here is today's video showing my progress so far. Merry Christmas!

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Workout 25

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Workout 26

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Workout 27

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Workout 28

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Workout 29

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Ten weeks strong today!

Workout 30

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Workout 31

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Salokin private msg quote post Address this user
Dig the dungeon type weight room in the half basement/sunken room, but worried that your waterproofing membrane on the exterior of the retaining walls may be failing. Seams to be wetness and mineral buildup on the lower cmu blocks.
Watch out for mold and structural damage due to the moisture leeching the lime out of the concrete block.
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Is there anything I can do about that to keep it in check?
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Salokin private msg quote post Address this user
you may want to have it checked out by a local waterproofer or inspector to see if there is any cause for concern.
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Workout 32

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Workout 33

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Workout 34

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Workout 35

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Cannonball private msg quote post Address this user
I've been pretty close to a one arm chinup, but never really gotten any closer despite training for it some. I think that one really needs to do band assisted one armed chinups and not weighted two handed, and perhaps rope climbing.

This is about as far as I get: https://www.youtube.com/watch?v=8vLLdagsXtc

Think maybe I just need more core strength.
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If you used a super light band for reps you would be there in no time! You are really close!
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Workout 36 - Finally made it down to only using 2 bands for the one arm chins!

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Workout 37 - Deadlifts & Front Squats

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Workout 38 - Front lever feels strong!

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Liftamusprime private msg quote post Address this user
Quote:
Originally Posted by zachh85
If you used a super light band for reps you would be there in no time! You are really close!


Negatives are useful too! And heavy pull downs. Helped me get mine.
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Workout 39 - 13 weeks strong

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Workout 40

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Workout 41

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Workout 42

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Workout 43

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Workout 44

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

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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.

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