Planks

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Planks

Postby Konstantin » Sat Apr 18, 2009 7:36 pm

I'm working on my abs and have started doing planks. I can do planks for longer than when I first started, and thought it might be interesting to have a plank table. How long can you do a standard plank for?

Clem Snide.....5.15
Dave Noisy.....4:35
Papaya...........4:15
Frostfire..........4:00
Baldy.............3.30
Ultra Whippet..3.15
Kalibaby.........1:35


What's a plank?

http://www.abs-exercise-advice.com/plank.html
Last edited by Konstantin on Sat Jun 20, 2009 10:57 am, edited 11 times in total.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Postby XkillerX » Sun Apr 19, 2009 8:45 am

Regular planks are w*nk. Most of your weight is focused on your shoulder and elbows and abusing them for 2+ minutes is very suboptimal.

Do spider planks.

Spread your legs at aprox 60 to 90 degrees and move out your elbows so that your shoulders are not above them. This way your centre of balance will be much closer to the ground and your torso will have to put up with much greater downforce than when doing a regular plank. Give it a go and see if you can hold that for 2 minutes.
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Postby cyclebot » Sun Apr 19, 2009 11:42 am

I think I can do regular planks until I fall asleep
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Postby ultra_whippet » Sun Apr 19, 2009 4:59 pm

3:15 for me. Never heard of ths spider plank before, I've just given it a try - it's pretty good.
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Postby Konstantin » Mon Apr 20, 2009 7:59 am

Yes, I tried the spider plank and found it much harder so will use it instead. I do the standard plank with my son (about 17kg) on my back because it is too easy, but hard to put in a table. Maybe we should do a spider plank table instead?
Last edited by Konstantin on Sun May 03, 2009 8:42 pm, edited 1 time in total.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Postby XkillerX » Mon Apr 20, 2009 8:46 am

It is very difficult to judge, the same way a regular plank is. Just the way you position your body itself can mean +/- 50%. I always recommend to position yourself so you crap out as quickly as possible. This ensures a proper, difficult plank. Obviously it is suboptimal for time records.
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Postby Konstantin » Mon Apr 20, 2009 9:34 am

On reflection I don't think the table is going to work, but I'm going to crack on with spider planks (without child), so far I'm well short of a minute.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]
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Postby baldy » Mon Apr 20, 2009 12:24 pm

3 minutes this morning. After gym and a big not out in Malta, 3:30 should be obtainable pretty easily.
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Postby puppydog » Mon Apr 20, 2009 12:46 pm

i do mine like this:

30 secs reg plank
30 secs lift left leg
30 secs keep left leg up and put right arm behind back
30 secs reg plank
30 secs lift right leg
30 secs lift right leg and left arm
etc
Arf! Arf! Grrrr! Arf!
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Postby Dave Noisy » Mon Apr 20, 2009 6:27 pm

heh - at my bday party a couple months ago someone had the bright idea of a plank contest. =P

My previous best was around 2:30, i thought i would die.

Somehow i made it to 4:35, and could have held it longer, but it was loosing interest.. My buddy held on for 5mins (he's vegan too. ;)
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Postby puppydog » Mon Apr 20, 2009 7:12 pm

Dave Noisy wrote:heh - at my bday party a couple months ago someone had the bright idea of a plank contest. =P



please tell me there was alcohol involved
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Postby Dave Noisy » Fri Apr 24, 2009 1:13 am

omar tan wrote:
Dave Noisy wrote:heh - at my bday party a couple months ago someone had the bright idea of a plank contest. =P

please tell me there was alcohol involved

haha - nope. ;)
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Postby chloe » Fri Apr 24, 2009 10:06 am

oh nice one, now i know what you are talking about,..might work that into my daily stretches,looks good.
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Postby Dave Noisy » Tue Apr 28, 2009 4:35 am

Booya! I'm #1!!! Finally winning at something here!! =)
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Postby baldy » Wed Apr 29, 2009 8:07 am

3:30 please.
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