ExRx.net
http://exrx.net/forum/

Uggy's Journey to the free hold handstand Push Up!
http://exrx.net/forum/viewtopic.php?f=3&t=8202
Page 2 of 2

Author:  stuward [ Fri Aug 19, 2011 7:51 am ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

Something you might want to try mixing in are handstand holds and then partial ROM handstands.

Author:  uggy [ Fri Aug 19, 2011 11:48 am ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

stuward wrote:
Something you might want to try mixing in are handstand holds and then partial ROM handstands.

Thanks :)
I intend to add a static handstand hold against a wall further in the progression somewhere and then move on to the static free handstand hold.

19th August 2011
Press ups off of Dryer (83cm/33in)
18x
13x
11x

WOW! Was pleasantly surprised at how much harder these are! Couldn't even get 20 reps on the first set.

After reaching 18 reps on the first set I reached failure and fell forward flat on my face. Not a pleasant experience. Will definitely keep a pillow in front of me when doing these from now on.

Author:  uggy [ Sat Aug 20, 2011 8:01 pm ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

20th August 2011
Press ups off of Dryer (83cm/33in/2ft9in.)
19x
16x
13x
Cumulative: 48

Managed to bang out a few more reps than yday very happy :).

My upper chest is the main mover in this type of press-up I can definitely feel it. And my delts are definitely more involved than previously.

Author:  Jungledoc [ Sat Aug 20, 2011 8:26 pm ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

I was thinking that doing some overhead presses would also be somewhat more specific for the hand-stand. You might mix some in now.

Author:  uggy [ Mon Aug 22, 2011 11:26 am ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

Jungledoc wrote:
I was thinking that doing some overhead presses would also be somewhat more specific for the hand-stand. You might mix some in now.

Took your advice yesterday and went to the gym.

To my astonishment I managed 3 reps of 50kg overhead press! :eek: That used to be my 1 rep max! All I've been doing differently is the press ups! :laughing4: :laughing4: :laughing4: I definitely feel the press ups carried over in my shoulder strength and overhead press ability.

On the 4th rep I failed at the lockout portion of the lift meaning my triceps were my weakest link :pain10:

Anyway; today's attempts:

22nd August 2011
Press ups off of Dryer (83cm/33in/2ft9in.)
20x
18x
14x
Cumulative: 52 (+4 from last time)

Author:  uggy [ Wed Aug 24, 2011 9:59 am ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

23rd August 2011

Press ups off of Dryer (83cm/33in/2ft9in.)
20x
19x
13x
Cumulative: 52 (+0 from last time)

Author:  Jungledoc [ Fri Aug 26, 2011 4:52 pm ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

You might leveling your reps on this. Instead of 20/12/13 for 52, try 18/18/18 for 54. Then try to add a rep to one set or 2 sets, etc. This has worked well for me on pull-ups.

Author:  Oscar_Actuary [ Fri Aug 26, 2011 5:01 pm ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

Jungledoc wrote:
You might leveling your reps on this. Instead of 20/12/13 for 52, try 18/18/18 for 54. Then try to add a rep to one set or 2 sets, etc. This has worked well for me on pull-ups.


do you have a theory?

Author:  Jungledoc [ Fri Aug 26, 2011 10:18 pm ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

Oscar_Actuary wrote:
Jungledoc wrote:
You might leveling your reps on this. Instead of 20/12/13 for 52, try 18/18/18 for 54. Then try to add a rep to one set or 2 sets, etc. This has worked well for me on pull-ups.


do you have a theory?

Yes. My theory is that doing level sets allows more total intensity and better gains in some lifts. I can usually do more total reps on body weight exercises that way than doing every set to failure.

Author:  uggy [ Sun Aug 28, 2011 6:12 pm ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

Jungledoc wrote:
You might leveling your reps on this. Instead of 20/12/13 for 52, try 18/18/18 for 54. Then try to add a rep to one set or 2 sets, etc. This has worked well for me on pull-ups.

That seems like good advice; I will definitely start doing that thanks.

Due to time constraints and family commitments I have been out of the house lately and have been unable to train. I've been thinking though and come to the realisation that the freehold handstand press up will take me at least half a year to achieve.

I'm no quitter so I've set some milestones I would like to tick off on my journey:

1. Push Press Bodyweight
2. Press Bodyweight
3. Military Press Bodyweight
4. Hold Static Handstand Position with Feet against wall 30seconds+
5. Hold Static Free Handstand Position 30seconds+
6. Dynamic Handstand Press!

I need to incorporate more static holds to strengthen my abs to get ready for the stabilisation required for the free holds; so I'm incorporating the typical planche progression into the training. I figure if I can do a planche a handstand should be no problem!

Frogstand for 30 seconds -> Tucked Planche for 30 seconds -> Advanced Tuck Planche 30 Seconds -> Straddle Planche for 30 seconds -> Planche for 30 seconds --> Then move from static holds to dynamic holds such as straddle planche press ups

This is an undertaking which will I'm certain will take me a couple of years to achieve; but I won't rest till I'm able to do it!

Author:  uggy [ Thu Sep 01, 2011 11:26 am ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

24th August 2011
Press ups off of Dryer (83cm/33in/2ft9in.)
20x
18x
13x
Cumulative: 51 (-1 from last time)

Took a couple days off.

27th August 2011
Military Press 40kg
5x
5x
5x
5x
5x
5x5 on 40kg

29th August 2011
Push Press
2x60kg
1x60kg

31st August 2011
Military Press
4x50kg

1st September 2011
Press ups off of Dryer (83cm/33in/2ft9in.)
20x
20x
16x
Cumulative: 56 (+5 from last time)

Should get 3 sets of 20 by the 7th and then will start on holding static handstand with feet against wall.

Author:  uggy [ Wed Sep 21, 2011 11:14 am ]
Post subject:  Re: Uggy's Journey to the free hold handstand Push Up!

21st September 2011
Press ups off of Dryer (83cm/33in/2ft9in.)
20x
20x
20x
Cumulative: 60 (+9 from last time)

After a month of not training I tried and somehow succeeded at these.

I'm moving on to static holds now and going to hold myself up with my feel against the wall.
Try to build it up to 60 seconds from a pitifully low number.

Page 2 of 2 All times are UTC - 6 hours [ DST ]
Powered by phpBB® Forum Software © phpBB Group
http://www.phpbb.com/