14d • General Chat
Planche programming
Planche Meso — feedback wanted
Goal: Adv tuck → open/extended → full planche. Secondary: HSPU/OAHS, weighted+explosive pullups, planche press, straight-arm/protraction/PPT.
Split: Push/Pull/Push/Pull/Push/Pull/Rest
Rules: Planche priority; no random maxing. Main planche = hardest clean progression at target RIR; gradually open hips/extend legs. Static RIR = quality sec left. 3–5m rest. Bad day = easier progression. Leans = secondary, 3–4 RIR. OAHS GTG low-fatigue. HSPU/90°/transitions low-fatigue; before Push only short primer.
W1 high vol:
D1 P: planche 4x5–7s @2–3RIR; tuck PP 3x2–3; PPPU 3x6–10; lean 2x15–25s; HSPU 3x3–5
D3: planche 3x4–6 @3–4; tuck PP 2x2; lean 2x15–20 @4; HSPU 2x3–5
D5: planche 4x5–7 @2; tuck PP 2x2–3; PPPU 2x6–10; lean 2x15–25 @3–4
W2 mod vol/higher int:
D1 planche 4x4–6 @1–2; tuck PP 3x2–3; PPPU 2x6–8
D3 planche 3x4–5 @3; tuck PP 2x2; lean 2x15–20 @4
D5 planche 3x5–7 @1–2; tuck PP 3x2–3; PPPU 2x6–8; lean 2x15–20 @3–4
W3 low vol/high int:
D1 planche 3x4–6 @1; tuck PP 2x2–3; PPPU 2x5–8
D3 planche 3x3–5 @3–4; lean 2x15–20 @4
D5 planche 2–3x4–6 @1–2; tuck PP 2x2; PPPU 2x5–8
W4 deload: planche 2–3x3–5 @4; easy tuck PP/lean/HSPU. Pull volume ~50%.
Progression: add quality sec/reps → harder leverage. No fixed adv-tuck benchmark; progress when current leverage becomes easy at target RIR.
Q: Is 3x planche/wk + 3 loading weeks/1 deload good for Adv tuck → full? What would u change re volume, intensity, frequency, progression/fatigue?
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Planche programming
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