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Hello YoutTube! In this video I'll share with you one of my favorite workouts
for shoulders, triceps and a little bit of chest
for increased pushing strength. We'll get to see how one set can potentially ruin
the next few sets
and by the end of the workout you also see me
a man fairly strong at push ups barely being able to do them properly.
Pushing power is very important for pretty much
everything from bench press to full planche.
This workout has helped me progress a lot with the full planche actually.
I've been doing it for three months now and I'm already starting to see a difference.
Before I trained it for about
by 5 months by just trying to hold the planche
and that got me nowhere... To add insult to injury
on that fifth month's I got an injury
on my elbow and it lasted fourteen months.
Needless to say I was depressed but it was my own fault.
This is a stupid way to train the planche and unfortunately
it's what most people try to do to achieve it but
it only works for a few people and for the majority of people
it doesn't work and it might injured them.
Now that I've recovered I've been doing this new workout
and after three months I went from holding a tucked planche
to being able to hold a straddle planche and to do a planche push-up with one leg
extended.
I'm still far away from having a good solid full planche but needless to say
this workout helps and that's why I thought I'd share it with you. To do this
workout
I use a pair of three kilogram ankle weights and a barbell
of 12 kilograms and I mix the two together
for a total of 15 kilograms.
I use what I've got because I currently do not have a gym membership.
If you do it's definitely going to be a plus
because you'll be able to pick the right weight for you. 15 kilos
is a bit on the light side for me but I'll be doing super sets
so that's okay. So I start off with five sets of handstand pushups with additional
weight
and I followed that up with five sets of handstand pushups with just my body
weight.
The rep range is not fixed between two specific numbers
so the more I do the better as long as I don't hurt myself. So in the first set
I completed six repetitions. My form is good
and this is the first time I did six with the weights on before that my
maximum was five
so that's some progress.
In the second set I completed five reps which was my previous maximum.
It's important to remember your reps in every workout
and I actually write mine down.
In the third set I again did five reps.
It's good to see a bit more consistency in my reps
since in previous workouts my reps would differ greatly from set to set.
In the fourth set my reps drop to four.
This is where it gets interesting. On the fifth set I fail.
I don't complete a single repetition
So should I try again?
NO!
My body has given me a clear signal already that it's had enough.
Instead of forcing yourself at the risk of injury it's better to remember when you
failed
and just keep it in your thoughts for the next workout.
So remember when I said that one set can ruin a workout?
Well this is it. In the first set
without the weights I do 7 reps
but and that's a big butt we can see that the first
six repetitions are done with fairly good form
whereas the last rep I really had force
out of myself. I should have stopped at six because now in the seventh set
I barely this 3. So we went from seven to three?
And its all because I forced out that last
rep.
8th set I do four reps 9th set I do three again.
And if that's not pathetic enough look at this on the last set I fail again.
Let's take a look at this. My knees tuck
under and the move is no longer a handstand pushup
but rather it a press to handstand
which is a totally different thing. These are the reps I did in the previous workout
Well if we add all the numbers we will see that
I still do more repetitions this time but in reality
I would have done even more if I just hadn't forced out
that !@#!@# rep
So after all of that I combine military pressess
with skullcrushers into 5 supersets. I keep the rep range of the first exercise from
8 to 10 and the second one 12 to 15.
this makes it more for endurance than strength but that's okay because I use
those handstand pushups for gaining strength.
I like to do the military press one arm at a time so I can see which side is
falling behind the other.
That's all I have to say really. Let's move on.
So I finish of the workout with basic pushups. I do a total of five sets
and normally I would do around 20 reps per set
but after all those handstands and weightlifting
I keep the reps around 10 in the first set i was actually was arrogant enough to
think I would be able to do
triceps pushups on the floor. Yeah look at that that's pathetic.
Normally I can do 'em with good form
but no way am i doing them at the end of this workout.
This shows me what I can improve upon actually
and the fact that I'm struggling with basic pushups also shows me that the
workout has been
somewhat effective.
Anyway folks that's the workout that I do to progress with the planche
but the goal of this video is not to show you a bunch of exercises that you
can just copy and paste into your workout.
The whole point I'm trying to make with this video
is that in order to progress
with the full planche you shouldn't focus so much
on doing those static holds but rather do
exercises that actually consist of repetitions.
If you can't do handstand pushups that's okay
you can do weighted dips military presses
front raises. It's all up to you to decide
what exercises you feel are best suited for you.
And I'm not saying don't do those static holds I'm saying don't do them more
than
two or three times a week and make sure to combine them with the basics.
I have to say even three times a week is a bit too much actually.
Two times is enough but it's ridiculous to me how many people I know
that want to learn the full planche and whenever i catch them training for it
all they do is these static holds. They completely dismiss dips and pushups
probably thinking
Oh! I'm too good for them and they won't get me where I wanna be!
And when I ask them how often do you do those static holds they tell me
HE HE I do 'em at least five times a week bro and they still don't work!
And I'm like dude that's how you get injuries...
And yes there are few lucky @#@#@#@# out there that won't get injured
and actually achieve the planche with just focusing on these static holds
but if you've been doing them for over three months now
and you're not seeing any progress then
it's safe to say you're probably not one of those guys.
just like I wasn't and I got injured.
Almost every other day I would do those static holds hoping for a miracle
which never came and
I barely did any dips any pushups bench press
or something that would actually make me stronger
and again I'm not saying don't
do those static holds. Yeah, you gotta do 'em
but don't forget about the basics
and make sure to have about three or four days of rest between those
static hold workout days
5th set BROO!
Be careful so we don't colide!
OOOOOH! WOWOWOH!
OH MOTHER MOTHER (LOL WHAT?)
FAIL BROTHER!