Honestly, I’m kind of abandoning the planche push up goal at least for now. If I do pseudo planches where my hands are at about my hips I can only do 3. What I’ve seen in bodyweight training forums is that in time and devotion it’s kind of equivalent of like a 2x bw bench press and I’d rather split up my energies more so right now I’m working on advancing ring push ups and ring dips for my horizontal pressing.
It’s super nice being able to rotate my hands while I press or pull, much easier on my wrists and shoulders. Regular dips are a no go for my shoulders and I can do more non assisted reps than the assisted ring dips, but w/ the rings no issues of my humerus running into my shoulder capsule.
Maybe when I’m up to pseudo planches on the rings where my hands are actually really close to my hips, I’ll revisit the goal but that’s quite some time since atm just 3x8 of regular pushups not even feet elevated is kicking my butt and I have to use a bench to hold the weight of my legs and add little more stability for the dips for 3x8 lol. But I just got started on the rings too so I imagine progress will come fast initially.
No particular program, just keeping my program balanced and making sure I do some sort of progression whether is be volume, weighting my calisthenics, or leverage via more advanced variations.
Upper A: Mostly while I get used to the rings I’m sticking w/ 3 sets of 8-12
Ring Dips- I position my legs on the bench so the bench is holding less and less of my bw for progression
Full ROM Pike Push Ups on Parallettes paired w/
Ring Pull Ups
Ring BW Curls facing away from the anchor point paired w/
Ring BW Skull Crushers
Ring Face Pulls- I’ve always done these w/ bands and w/ the rings the strength curve is the opposite, I have no idea how this will play out regarding benefits
Tuck Sits on Parallettes
Standing BB Press
Ring Push Ups paired w/
BW Ring Rows
very regressed Pelican Curls paired w/
ring triceps long head focused extentions- if it were a free weight ‘skull crusher’ the weight would be behind your head in the stretched position and barely be over your head in the fully extended position
L-Sits on Parallettes using a mini band to help hold my legs up
I haven’t actually written my program down like this and analyzed it but I still like it even now that I visually see it. I might replace some movement w/ free weight equivalents down the road but I wanna learn the rings and my bodyweight so that’s where the heavy emphasis is for now.
Sorry if that told nothing you wanted to know and everything you didn’t haha.