Author Topic: 7 minutes planks  (Read 4625 times)

Half-Borg

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7 minutes planks
« on: September 21, 2016, 02:02:07 AM »
The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.

The girl I'm chasing can do longer planks than me. This cannot be accepted.
I can do 3 minutes (which already is a heavy improvment from last year)
She can do 6. So my target is to be able to do 7 minute planks.

Workout:
Do two planks per day. Do some other related exercise as you see fit.
Monday 180 seconds
Tuesday 180 seconds
Wednesday 180 seconds
Thursday 210 seconds
Friday 210 seconds
Saturday Rest day
Sunday 210 seconds

Increase all values by 30 seconds, repeat.

You can adjust the times to your fitness.

Who's with me?

Miss Piggy

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Re: 7 minutes planks
« Reply #1 on: September 21, 2016, 06:54:10 AM »
I'm in. I'll see what my "baseline" is later today. I like planks, but I don't do them very often.

katesilvergirl

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Re: 7 minutes planks
« Reply #2 on: September 21, 2016, 11:41:00 AM »
My first reaction was that a 7-minute plank is INSANELY LONG AND WHY WOULD YOU EVER DO THAT. But I'm guessing my initial reaction indicates I should really be doing this. I will consider it.

Cookie78

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Re: 7 minutes planks
« Reply #3 on: September 21, 2016, 11:50:23 AM »
I'm in! But I'm starting at 60 seconds!

Half-Borg

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Re: 7 minutes planks
« Reply #4 on: September 21, 2016, 02:01:07 PM »
Just did my second one for today, the first one fell 17 seconds short, I should tackle these before doing cardio...

I also entered the whole thing in my google calendar, had to work around some days, where I'm hiking and not likely to do any extra exercise afterwards. I shall reach my goal on the 18th of October.

Cookie and Miss Piggy: Great you're in.
Kate: It is indeed insanely long, but come on do it!

BookValue

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Re: 7 minutes planks
« Reply #5 on: September 21, 2016, 02:12:09 PM »
Are you talking a basic plank or an elbow plank? I've started doing the elbow and side ones a couple months ago and could probably do a minute, but 7? Damn.
I like a challenge, bring it on. I'll start tomorrow, did 45 minutes of ab workouts yesterday with a trainer and I struggled to get out of bed this morning.

Half-Borg

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Re: 7 minutes planks
« Reply #6 on: September 21, 2016, 02:18:55 PM »
Whatever she's doing:

BookValue

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Re: 7 minutes planks
« Reply #7 on: September 21, 2016, 02:21:23 PM »
Yeah that's elbow. 7 minutes is crazy, but I'll give it a shot! Maybe by xmas I'll get there....

1967mama

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Re: 7 minutes planks
« Reply #8 on: September 21, 2016, 06:41:25 PM »
I'm terrible at planks (and most exercise in general) but planks are something I can do at home at some point every day so I would like to try. I will post my baseline tonite or tmw, but be warned -- it will be sub 30 seconds <sigh>

Jon_Snow

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Re: 7 minutes planks
« Reply #9 on: September 21, 2016, 07:32:28 PM »
Never done a plank of any sort. Gonna do an elbow one and see how it goes. I'll get back to you.

Half-Borg

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Re: 7 minutes planks
« Reply #10 on: September 22, 2016, 12:42:36 AM »
I shall reach my goal on the 18th of October
I looked the wrong way at my calendar, November 18th, not October.

Yes 7 minutes IS crazy long. This is a challenge after all.

Quote
I will post my baseline tonite or tmw, but be warned -- it will be sub 30 seconds <sigh>
You can also do knee planks.

They have a much lower intensity and allow you to train up to elbow planks.
« Last Edit: September 22, 2016, 05:22:43 AM by Half-Borg »

marty998

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Re: 7 minutes planks
« Reply #11 on: September 22, 2016, 03:27:00 AM »
Oh god 7 minutes wow....

I can do 1:30 on a good day... lemme get home so I can give it a go, will post back soon

marty998

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Re: 7 minutes planks
« Reply #12 on: September 22, 2016, 05:05:48 AM »
128 seconds.

Fuck. Body is shaking and trembling.

Resolving to do better next time!

Half-Borg

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Re: 7 minutes planks
« Reply #13 on: September 22, 2016, 05:44:01 AM »
Enjoy the pain, it's going to be with you now for the next weeks.
(I'm not very good at motivating)

128 seconds is a pretty good starting point though.

ardrum

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Re: 7 minutes planks
« Reply #14 on: September 22, 2016, 06:47:36 AM »
I have been doing front and lateral planks for awhile, but in a different format.

I do 10x the following:  1 minute front plank, 30 seconds each side plank

If you spread them out (I usually shoot for roughly hourly, but sometimes I have to "catch up" if I was busy), it is doable for building endurance in that position and adds up to a whopping 20 minutes of your day in a plank position.  I have not tested what my maximum time is in a front plank though...and now I'm intrigued...
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Bourbon

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Re: 7 minutes planks
« Reply #15 on: September 22, 2016, 07:07:40 AM »
I was always horrible at these when I was lifting, which doesn't say great things about my core strength.  Took time off while going to school, and injured my knee right as I was coming back out. 

But planks, as much as I *loved* them are still doable. Will have to get a baseline tonight.  Bigwigs are in town, so not sure I want to do them in my windowed office this morning.

BookValue

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Re: 7 minutes planks
« Reply #16 on: September 22, 2016, 09:13:35 AM »
My baseline is 80 seconds. Have a ways to go

bop

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Re: 7 minutes planks
« Reply #17 on: September 22, 2016, 10:02:52 AM »
I'm in!  I did my first ever plank yesterday (an elbow plank), holding it for 90 seconds.  Today I did 2 minutes.  We'll see what the future holds.

I noticed that yesterday (my first day), the first minute felt easy, and then the final 30 seconds were tough.  Whereas today (my second day), it felt tough from the beginning.  I guess my body remembered what happened the day before. 

Jon_Snow

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Re: 7 minutes planks
« Reply #18 on: September 22, 2016, 10:09:50 AM »
2:20 just about killed me. Just might have to incorporate these into my routine. Mad respect to the accomplished "plankers" out there.

1967mama

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Re: 7 minutes planks
« Reply #19 on: September 22, 2016, 11:01:39 AM »
Well, my baseline is 35 seconds ... so, yeah.

Jon_Snow

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Re: 7 minutes planks
« Reply #20 on: September 22, 2016, 06:38:23 PM »
2:20 just about killed me. Just might have to incorporate these into my routine. Mad respect to the accomplished "plankers" out there.

But a day later at least there is no soreness...so guess that is something. :)

BookValue

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Re: 7 minutes planks
« Reply #21 on: September 23, 2016, 05:33:31 AM »
After dinner last night my wife did 2:20. On a full stomach and slightly buzzed. She kicked my butt

Half-Borg

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Re: 7 minutes planks
« Reply #22 on: September 23, 2016, 07:16:37 AM »
After dinner last night my wife did 2:20. On a full stomach and slightly buzzed. She kicked my butt
Of course now you need to somehow train everyday without her noticing ;)

//Edit: Just did 3:30. My body hates me.
« Last Edit: September 23, 2016, 11:08:28 AM by Half-Borg »

Half-Borg

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Re: 7 minutes planks
« Reply #23 on: September 27, 2016, 03:32:00 AM »
Is anyone still with me?
Doing 3:30 gets easier now I think 4 is almost doable.

Playing with Fire UK

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Re: 7 minutes planks
« Reply #24 on: September 27, 2016, 04:05:09 AM »
... adds up to a whopping 20 minutes of your day in a plank position.  I have not tested what my maximum time is in a front plank though...and now I'm intrigued...

If you are short on time then doing the planks with your elbows or feet on a fit ball (the space hopper-like one) will get you more work in less time.

OP: if an adult is kicking your ass, perhaps you could do them the courtesy of calling them a woman rather than a girl?

marty998

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Re: 7 minutes planks
« Reply #25 on: October 23, 2016, 05:32:54 AM »
128 seconds.

Fuck. Body is shaking and trembling.

Resolving to do better next time!

2:17

New PB... stomach muscles felt like they were going to snap!

It's a new best. So I'll take it, but will keep trying to do better.

Half-Borg

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Re: 7 minutes planks
« Reply #26 on: October 24, 2016, 04:54:05 AM »
Good job!

I did 5 minutes for the first time ever yesterday.
I'm a bit behind shedule, but still progressing. At some point it stops to be about strength and is more a willpower thing.

ABK

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Re: 7 minutes planks
« Reply #27 on: November 07, 2016, 08:05:06 AM »
Great idea, OP! Women love it when you show them up. That you would consider it unacceptable that she be able to do something better than you will certainly send her right into your arms. Irresistible!

Half-Borg

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Re: 7 minutes planks
« Reply #28 on: November 07, 2016, 10:36:42 AM »
Great idea, OP! Women love it when you show them up. That you would consider it unacceptable that she be able to do something better than you will certainly send her right into your arms. Irresistible!
Your humor is broken, go buy a new one.

She knows about it and now tries to stay ahead.

Hotstreak

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Re: 7 minutes planks
« Reply #29 on: November 07, 2016, 11:30:58 AM »
Good job!

I did 5 minutes for the first time ever yesterday.
I'm a bit behind shedule, but still progressing. At some point it stops to be about strength and is more a willpower thing.

+1

Just go to your happy place.. the pain will be over soon!


I used to do planks for time, but I've stopped going for the multi-minute ones.  Instead I add weights to my lower back & do sets of 30 or 45 second holds.  Are you still gaining ground on your girlfriend, or is her time improving faster than yours?

Half-Borg

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Re: 7 minutes planks
« Reply #30 on: November 07, 2016, 11:40:20 AM »
She didn't do them for a while, until I told her that I'm catching up, so she's down to 6 min.

By the way: Yes I know that the introduction is freaking sexist, it's so insanely, unbelievable sexist, that everyone, but the simplest of minds, would immediatly recognize it as the joke it is.

Hotstreak

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Re: 7 minutes planks
« Reply #31 on: November 07, 2016, 12:22:11 PM »
I agree with you, your initial comments about her are obviously good natured.  It seems like you're in a friendly competition, maybe with a little teasing involved.  Nothing for anyone to get in a twist over.

Anderson

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Re: 7 minutes planks
« Reply #32 on: November 12, 2016, 04:49:59 PM »
Wow so my wife and I just ate dinner and I happened to come across this thread ...yeah you can guess what happened next..ooff full stomachs do not help.

So I made it a paltry 1:16 and my wife 1:58.

We look forward to trying again on empty stomachs :)

Good thread!

Half-Borg

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Re: 7 minutes planks
« Reply #33 on: November 22, 2016, 02:47:50 PM »
I'm still stuck on 5 min.
It's getting boring, so I switched to situps, in hope that will improve my plank skills too.

@Anderson: How long could you do it on empty stomaches?

stoaX

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Re: 7 minutes planks
« Reply #34 on: November 22, 2016, 05:00:14 PM »
I just held an elbow plank for 3:08.  My shoulders are what caused me to stop - I thought it would be the stomach or back that would give out first. 

I might be able to improve my time, but 7 minutes?!?!  Wow!

marty998

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Re: 7 minutes planks
« Reply #35 on: January 29, 2017, 03:45:17 AM »
128 seconds.

Fuck. Body is shaking and trembling.

Resolving to do better next time!

2:17

New PB... stomach muscles felt like they were going to snap!

It's a new best. So I'll take it, but will keep trying to do better.

I had another go at this just now. Beached myself humpback whale style at 2:15. Haven't gained but haven't lost anything.

JoshuaSpodek

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Re: 7 minutes planks
« Reply #36 on: January 29, 2017, 07:25:54 AM »
Whatever she's doing:


I recommend besides going for longer time to go for more strength with more challenging form. In particular, move your elbows forward compared to in the picture. Instead of having your elbows under your shoulders, have them under your eyes or even farther forward. It works your muscles harder with leverage. Keep yourself flat without letting your butt go up by pulling in your abs.

If you need to make them easier than in the picture, do your planks with your arms straight, like the top of a push-up. Less leverage makes them easier that way (some people expect them to be harder by activating your arms, but they are easier than on your elbows).

kapnfriday

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Re: 7 minutes planks
« Reply #37 on: February 01, 2017, 06:14:09 PM »
Just did 3:15.  I'm going to feel this tomorrow. 
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stoaX

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Re: 7 minutes planks
« Reply #38 on: February 03, 2017, 12:52:26 PM »
I just held an elbow plank for 3:08.  My shoulders are what caused me to stop - I thought it would be the stomach or back that would give out first. 

I might be able to improve my time, but 7 minutes?!?!  Wow!

Here it is a few months later.  My time hasn't improved.  I'm content to just accept that I am, at best, a 3 minute planker. 

Ynari

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Re: 7 minutes planks
« Reply #39 on: February 03, 2017, 01:45:18 PM »
Press your heels together! Squeeze your butt! Pull your belly button to spine! Straight back! Shoulders pressing into the ground and up, as if you're pressing into someone's hand placed between your shoulder blades.

TBH when I'm doing a plank correctly I feel it brutally after a minute. Don't let improper form be the reason you reach a time-based goal.

NB: The above are the cues from handstand training. There are other versions of planks, so do what you know, but to my knowledge all planks have an element of "SQUEEZE EVERYTHING". So do that.

stoaX

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Re: 7 minutes planks
« Reply #40 on: February 06, 2017, 02:15:27 PM »
Press your heels together! Squeeze your butt! Pull your belly button to spine! Straight back! Shoulders pressing into the ground and up, as if you're pressing into someone's hand placed between your shoulder blades.

TBH when I'm doing a plank correctly I feel it brutally after a minute. Don't let improper form be the reason you reach a time-based goal.

NB: The above are the cues from handstand training. There are other versions of planks, so do what you know, but to my knowledge all planks have an element of "SQUEEZE EVERYTHING". So do that.

Thanks for the tip.  I wasn't putting my heels together.  I just tried it that way and it was definitely an enhancement -  not necessarily a pleasant one, but it does make it feel more productive.

marty998

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Re: 7 minutes planks
« Reply #41 on: August 20, 2017, 05:54:54 AM »
How is everyone going with these? Anyone still continuing the challenge?

I seem to have regressed a bit (fell flat at 1:30).

stoaX

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Re: 7 minutes planks
« Reply #42 on: August 21, 2017, 05:10:50 PM »
I haven't been keeping up with the challenge, so I dropped down and busted out a 3:05 plank.  I hope I didn't hurt myself....

Thanks for the reminder.

JoshuaSpodek

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Re: 7 minutes planks
« Reply #43 on: August 27, 2017, 11:44:08 AM »
How is everyone going with these? Anyone still continuing the challenge?

I seem to have regressed a bit (fell flat at 1:30).

I'm still doing planks daily, although I was doing them before this thread and I'll keep doing them after people stop posting here too.

Roots&Wings

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Re: 7 minutes planks
« Reply #44 on: August 28, 2017, 08:02:44 AM »
Also do planks daily (just 30 sec, part of 7-min workout). Tried this, and topped out at 2 minutes. Will see how I feel tomorrow!

marty998

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Re: 7 minutes planks
« Reply #45 on: September 01, 2017, 10:36:53 PM »
Back above 2 minutes... 2:03 today!

Discovered the world record belongs to a Chinese Cop names Mao Weidong - 8 hours and 1 minute!

stoaX

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Re: 7 minutes planks
« Reply #46 on: September 05, 2017, 12:51:03 PM »
Back above 2 minutes... 2:03 today!

Discovered the world record belongs to a Chinese Cop names Mao Weidong - 8 hours and 1 minute!

Wow - the physical aspect of that is mind-blowing, but it must be quite a mental challenge as well to hold a plank for so long.  After a minute in the plank position I start thinking about all the other things I could be doing.

Half-Borg

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Re: 7 minutes planks
« Reply #47 on: October 05, 2017, 02:09:55 AM »
I topped out at 5 minutes and stopped doing them, 5 minutes without movement is painful and boring and the same time.

marty998

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Re: 7 minutes planks
« Reply #48 on: October 14, 2017, 11:22:33 PM »
Some improvement today - held it together for 2:45.

Abs still nowhere to be seen...

JoshuaSpodek

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Re: 7 minutes planks
« Reply #49 on: October 18, 2017, 05:18:20 AM »
Some improvement today - held it together for 2:45.

Abs still nowhere to be seen...

Definition on abs come 99% from diet. Planks won't make a visual difference when the muscle is covered with fat.