Planks

[ABNAK]

I have worked my way up to 15lbs set squarely in the small of my back (it is a core exercise after all) for 3:15 with good form. That is to failure mind you, I'm shot by that point.

I had gone to 4+ minutes with body weight, then the "brain-burn" torture for that long got me to add resistance. I tried a 20lb weight vest, but it seemed to put more emphasis on the shoulders than it did the core since it rode higher. Then I started having my wife place 15lbs in the small of my back as soon as I got into plank position.

Is that at least respectable? It sucks balls and it's funny how your HR shoots up in only 3+ minutes of exercise!

[wigbones]

As someone who does planks every so often in my ab routine, I would say that is a very respectable time.

[kerplode]

I'd say that's very respectable! Planks are a bitch.

When I was going to the gym regular, I worked my self up to a 45lb plate on the small of the back, but I would only hold it for 60 sec. I think 15lbs for 3:15 is probably just a brutal. It seems to get exponentially harder the longer you hold it!

[ABNAK]

I'd say that's very respectable! Planks are a bitch.

When I was going to the gym regular, I worked my self up to a 45lb plate on the small of the back, but I would only hold it for 60 sec. I think 15lbs for 3:15 is probably just a brutal. It seems to get exponentially harder the longer you hold it!

So I took your post into consideration. The "brain burn" of a long plank is like a Chinese water-torture, except it hurts all over! So tonight I had my wife place a 45lb Olympic plate onto the small of my back and I made it to 1:37. My new goal will be 2:00. I could obviously feel the heavier weight but especially in the center ab muscles.......so a good choice!

[Averageman]

So I took your post into consideration. The "brain burn" of a long plank is like a Chinese water-torture, except it hurts all over! So tonight I had my wife place a 45lb Olympic plate onto the small of my back and I made it to 1:37. My new goal will be 2:00. I could obviously feel the heavier weight but especially in the center ab muscles.......so a good choice!

I'm going to have to try this.
I can do seven Dragon Flags in a row and I work my abs every day now, but this looks like a fun challenge.

[ABNAK]

I'm going to have to try this.
I can do seven Dragon Flags in a row and I work my abs every day now, but this looks like a fun challenge.

Well, fun it is not!

Make sure you center the plate on the small of your back. The hole that the barbell goes through should be at lower kidney level. Placing the weight in the middle of your back makes it a little less stressful on the ab/core and puts more onto the shoulders, so make sure it's centered lower.

[kerplode]

So I took your post into consideration. The "brain burn" of a long plank is like a Chinese water-torture, except it hurts all over! So tonight I had my wife place a 45lb Olympic plate onto the small of my back and I made it to 1:37. My new goal will be 2:00. I could obviously feel the heavier weight but especially in the center ab muscles.......so a good choice!

That's awesome, man...Nice work! :-)

[ABNAK]

That's awesome, man...Nice work! :-)

Made it to 1:50 today so maybe next week I'll hit 2:00.