T Nation

Healthier in Ten Years

t-ransformation2019

#261

Ok they sound difficult, but my max plank is 5 minutes 55 seconds, just sayin.


#262

Dayum that’s long. Alrighty I’ll try to do some big planks next time I do them. 5 min just sounds like hell though


#263

Yes they are. Plank challenge on!


#264

When I do planks all I can do is 15 - 30 seconds max.
But I get into position and squeze every muscle in the body as hard as I can. Almost like bracing during a lift.
Sometimes I ad a dynamic movement to them.
It bores me a lot just to lay and hold for time, not really bracing or anything.


#265

So no plank challenge for you??


#266

I would lose big time :slight_smile:


#267

Dont know til u try…I can’t outlift you guys, just outsleep you…lol
At least someone is up to the challenge!


#268

21 June 2018

Warm-Up
Exercise Bike: 5 minutes
Shoulder & Low Back Warm-Up

Superset
Wide Incline DB Bench: 30x10, 65x4x10
Band Pull-Apart: 5x20

Giant Set 1
Close-Grip Bench: 115x6, 205x3, 135x2x10
Pull-Up: 4x5
DB Curl: 35x4x8

Giant Set 2
Squat: 45x20, 95x10, 135x10, 185x10
Lateral Delts: 4x20
Plank: 1:30 x 4

Conditioning
Exercise Bike: 20 minutes

@littlelee I didn’t do a 5 minute plank :joy: you have my respect for the mental and physical stamina to do that. Part of the difficulty is that they are so boring


#269

Wimp! 1:30 is a start.


#270

23 June 2018

Warm-Up
Incline Treadmill Walk: 10 minutes
Shoulder & Low Back Warm-Up
Box Jump: 3x3
Plyo Push-Up: 3x3

Superset
Press: 45x2x10, 95x3, 135x1, 155x1, 175x1, 185x1, 195x0
Pull-Ups: 8x5

Assistance
Band Pull-Aparts: 100
Lateral Delts: 100
Rear Delts: 100

Conditioning
Exercise Bike: 30 minutes

PR on press! Previous PR was 175. I’m pretty happy. Failed the shit out of 195 though. Maybe in 6 months.

Video incoming. Hope y’all have a great Saturday!


#271

#272

Nice pressing, well done. What do you weigh? You must be getting close to BW press ?


#273

Thanks Simo. I haven’t weighed in a few weeks, but I’d say 195 right now if I had to guess. So yea, I’m close to a bodyweight press. Just 10 lbs away!


#274

24 June 2018

Warm-Up
Treadmill Walk: 10 minutes
Shoulder & Low Back Warm-Up

Giant Set 1
Pull-Up: 4x5
Bench: 95x10, 135x3, 185x3, 225x3
Plank: 30 seconds x 4

Giant Set 2
Box Jump: 4x3
Sumo Deadlift: 135x8, 185x5, 225x5, 275x1
Plank: 30 seconds x 4

Assistance Giant Set
Incline DB Bench: 65x5x10
Band Pull-Apart: 5x40
BB Curl: 45x5x20

Conditioning
Exercise Bike: 20 minutes


#275

Put all those planks together and you would have me beat.


#276

Hahaha I guess so! I like to string together work in small bits that don’t interfere with the main goal of the workout. Over time, those small bits of submaximal work make a big difference. 5 pull-ups between each set is one of my favorites


#277

I completely understand,dont wanna mess woth the main lift!


#278

Awesome press mate !
Love the speed you unracked the thing


#279

Thanks man. I knew I had to do it fast or else I wouldn’t be able to press it haha


#280

Awesome job man. I’ll subscribe for that!