Nedenfor har jeg gjengitt treningsloggeen mine fra November og Desember.

Programmet er basert på boken REBUILT av Joe DeFranco, men programmet er tilpasset meg… vi har forskjellige målsetninger og jeg ønsket å legge inn mer knebøy.  Jeg har dessuten behov for trening etter mitt livsmønster.  Jeg skal gå toppturer i mai og har behov for masse gåing i oppoverbakke med ski og sekk, se video fra tidligere tur.

Jeg trener som regel etter programmer som er satt opp av folk med mer erfaring enn meg. Jeg må imidlertid gjøre tilpasninger innimellom slik at treningen passer meg med mine fysiske egenskaper.

Øvelsene 1A og 1B (2A og 2B) utføres i superset, dvs at øvelsene gjøres rett etter hverandre før du tar en pause etter behov.  Etter de tunge øvelsene bør pausen være på om lag 2-3 minutter.

Det skal midlertid sies at å ha et program er en ting, men å utføre øvelsene med korrekte bevegelser er noe helt annet.   Alle repetisjoner SKAL være av høy kvalitet.  Jeg blir ikke imponert om du trener med veldig tunge vekter og dårlig form.  Jeg blir derimot veldig imponert dersom du trener med flott form og lett vekt 🙂  I startet er det viktig å trene på alle bevegelser med god form, dvs kroppsholdning og kjenne sine mobilitets og stabilitets utfordringer.

Husk at trening dreier seg om BEVEGELSER, og IKKE om øvelser.

PHASE 1 – Week 1 – 2 Foundational Phase

WEEK 1

Monday: Full Body [Workout A]

1. Goblet Box Squats: 3 x 10. 48kg

2A. Dumbbell Floor Press, palms in: 3 x 10 38kg

2B. Inverted Bodyweight Rows (feet elevated): 3 x 10

3A. Stability Ball Hip Extension + Leg Curl: 3 x 8

3B. DB “Drag” Shrugs: 3 x 8 28kg

4. Shoulder Taps (in push-up position): 2 x 10 each arm 10k gå til 15k

Wednesday: Full Body [Workout B]  4/10/16

1. Knebøy 110k 3×6, øke med x2 per uke

2. BarbellFront Squat Reverse Lunges:  3 x 8 each leg 60kg

3A. Chin-ups, (neutral grip):  3 x 8 10kg

3B. Wall Handstands: 3 x 20 sec. hold

4A. Band Barbell Goodmornings:    3 x 10 60kg

4B. Band Goodmornings;  Blue band, 3×20

5A. Rolling DB Tricep Extensions: 3 x 12 12kg 16kg

5B. Rotating DB Curls:  3 x 8, 12kg 16kg

Friday: Full Body [Workout A]

*Try to go heavier (or do more reps) than you did on Monday.

1. Goblet Box Squats: 3 x 10

2A. Dumbbell Floor Press, palms in: 3 x 10 (Last set = 10+)

2B. Inverted Rows (feet elevated): 3 x 10 (Last set = 10+)

3A. Stability Ball Hip Extension + Leg Curl: 3 x 8-10

3B. DB “Drag” Shrugs: 3 x 8-10

4. Shoulder Taps (in push-up position): 2 x 12 each arm

WEEK 2

Monday: Full Body [Workout B]*Try to go heavier (or do more reps) than you did last Wednesday.

1. Back squat 110kg 3×8.

2. Barbell Reverse Lunges: 3 x 8-10 each leg *Place barbell in Front Squat position (using straps if necessary) 60kg

3A. Chin-ups, (neutral grip): 3 x 6-12, 10kg

3B. Wall Handstands: 3 x 30sec. hold  (10k)

4A. Band Barbell Goodmornings:  3 x 10 60kg lilla band

4B. Band Goodmornings; Blue band, 3×20

5A. Rolling DB Tricep Extensions:  3 x 12 16kg

5B. Rotating DB Curls: 3 x 8, 16kg

Wednesday: Full Body [Workout A]

*Try to go heavier (or do more reps) than you did last Friday.

1. Goblet Box Squats: 3 x 10-12 (48kg)

2A. Dumbbell Floor Press, palms in: 3 x 10 (Last set = 10+) siste set 34k x14)

2B. Inverted Rows (feet elevated): 3 x 10 (Last set = 10+) 10Kg.

3A. Stability Ball Hip Extension + Leg Curl: 3 x 8-10

3B. DB “Drag” Shrugs: 3 x 8-10

4. Shoulder Taps (in push-up position): 2 x 15 each arm 10Kg

Friday: Full Body [Workout B]

*Try to go heavier (or do more reps) than you did on Monday.

1. Knebøy 100/6, 120/3,120/3, 120/6

2A. *Barbell Reverse Lunges: 3 x 8-10 each leg *Place barbell in Front Squat position (using straps if necessary) 70kg

2B. Kettlebell Swing 24 lilla band x15

3A. Chin-ups, (neutral grip): 3 x 6-12 10kg

3B. Wall Handstands: 3 x 30sec. hold + x5 handstad push ups

4A. Rolling DB Tricep Extensions:  3 x 12 16kg

4B. Rotating DB Curls:   3 x 8, 16kg

5. DEFRANCO SHOULDER 5 SHOCKER 2.0 –  6kg x7-7-7

5A. Iso-Dynamic Lateral Raises 2 sets x 7-10 reps.

5B. Cuban Press 2 sets x 7-10 reps.

5C. Curl > L-Lateral Raises > Extend 2 sets x 7-10 reps.

WEEKS 3 – 5 PHASE 2 – Strong Bastard Phase

Monday: Upper Body Workout #1

1. Barbell Bench Press

Wk 3: 70% 3 x 7, last set 7+. 77,5k, x7, x7,x14

Wk 4: 75% 3 x 6, last set 6+ 83k x7, x7

Wk 5: 80% 3 x 5, last set 5+ 87,5k/6

2. Weighted Push-ups: 2 x Max Reps, Rest 2-3min b/t sets. 15k tynn lilla band 3×12

3A. Barbell Chest Supported Row w/ ISO-holds: 3 x 5

3B. “Face Pull-aparts” w/ mini band: 3 x 10-12

4A. DeFranco “Delt Snatch”: 3 x 8-10

4B. Seated Dead-Stop Barbell Curls: 3 x 8-10

Tuesday: Lower Body Workout #1

1A. Back squat

1B. Eccentric Bulgarian Split Squats (holding DB’s) – 6sec lowering

Wk 1: 3 x 6

Wk 2: 3 x 5 Back squat sq120k/4, Bulgarian Split Squats 2x5x30, r2,

W3: 110k x4, 120×5, BSSQ 3x4x32k

2. Bodyweight Hip Thrusts (back on floor, feet elevated): 3 x 8-12

Wk 3: 3 x 8

Wk 4: 3 x 10

Wk 5: 3 x 12

3A. Weighted Cossack Squats: 2 x 6-10 each leg

Wk 3: 2 x 6 – lilla strikk

Wk 4: 2 x 8 – lilla strikk

Wk 5: 2 x 10 – lilla strikk

3B. Seated Med Ball Russian Twists: 2 x 30sec w/ 15lb ball

4. Standing Single Leg Calf Raise w/ ISO-holds (on stairs): 3 x 10

Wednesday:

2. Relaxed Hanging from Chin-up bar: 1min

3. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2min each side

Thursday: Upper Body Workout #2

1. Eccentric Incline DB Bench Press – 6sec lowering

Wk 3: 3 x 8. 38kg/x8, 36kg/x6

Wk 4: 3 x 7 (heavier than Wk 3) 38kg/x7

Wk 5: 3 x 6 (heavier than Wk 4) 40kg/x6

2. Bodyweight Bench Press Challenge – 30 total reps AFAP!

w1: 86k 8,58 min,

w2: 85,5kg 8,48 min,

w3: 86k 7,02min

3A. Band-Resisted Pull-ups (neutral grip): 3 x 6-8   blå band

3B. Incline Rear Delt Flyes, pinkies up: 3 x 10-15 7kg

4. Medial Delt Massacre: 2 sets*

*1 SET = 10 Lateral Raises, 10 FWD circles, 10 BWD circles, 5 Eccentric L-Lateral Raises. 7kg

5. Timed Tricep Pushdowns w/ band: 2 x 30sec AMRAP! Red band

Friday: Lower Body Workout #2

1. Løpe 3 mil

2A. Jungle Gym/TRX Leg Curls: 3 x 8-10

2B. Jungle Gym/TRX Mountain Climbers: 3 x 20-30sec

3. Relaxed Hanging from Chin-up bar: 1min

4. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2min each side

Søndag

6 x 5 minutter intervall sykkel –  sone 2 – 3

WEEKS 6 – 8 Rebuild

Monday: Upper Body Workout #1

1. Narrow Grip Bench Press w/ EliteFTS Shoulder Saver Pad

Wk 6: 80% 3 x 5, last set 5+. 88,5/5,5,1

Wk 7: 85% 3 x 3, last set 3+ 95 x3x3x5

Wk 8: 90% 3 x 2, last set 2+100/3

2. Weighted Dips: 3 x 8-12, 20k x8 x10 x10 w2 3×10

3A. “Batwing” Exercise (on slight incline): 3 x 20-30sec hold

w1: 12k/30s

w2: 14k last set,

w3: 6k

3B. Seated Cable Rows: 3 x 10-15 55k/x15

4. EZ Bar Preacher Curls w/ Fat Gripz: 3 x 8-10 37,5k x5, 32,5k x7,

5. Seated Lateral Raises: 100 total reps AFAP- 5kg

Tuesday: Lower Body Workout #1

1A. Back squat

Wk 6 3×3 120k, 125kg x3, x4

Wk 7 1×4 120k, 2×4 125kg

Wk 8 3×5 120kg, 4×2 130kg ikke ss

1B.Bulgarian Split Squats w/ ISO-holds (holding DB’s) – 3sec pause

in bottom position

Wk 6: 3 x 6. 3×6 db 26kg

Wk 7: 3 x 5 (heavier than Wk 6) 28kg

Wk 8: 3 x 4 (heavier than Wk 7) 30kg 32kg

2. Bodyweight Reverse Hypers OR 45-Degree Back Raises: 3 x 20-25

3A. Seated Calf Raises: 3 x 60sec (AMRAP)  40kg

3B. Band-resisted Dorsi-flexion: 3 x 10 (Hold each rep for 2-count). lilla band

4A. Hanging Leg Raises: 3 x 10-12

4B. Stability Ball Crunches: 3 x 15

Wednesday:

2. Relaxed Hanging from Chin-up bar: 1min op

3. Prone “Figure 4” Psoas Smash w/ Coregeo. us ball: 2-3min each side

Thursday: Upper Body Workout #2

1A. Band-Resisted Pull-ups (neutral grip)

Wk 6: 6 x 4 (last set = 4+). 3X6 lilla og blått band

Wk 7: 7 x 4 (last set = 4+)

Wk 8: 8 x 4 (last set = 4+)

1B. Wall Handstand Push-ups

Wk 6: 6 x 3 (last set = 3+)

Wk 7: 7 x 3 (last set = 3+)

Wk 8: 8 x 3 (last set = 3+)

-Rest 60-90sec between supersets.

2. ISO-Hold Flat DB semi flys Bench Press – 3sec pause in bottom position

Wk 6: 4 x 7. 32k 34k x7

Wk 7: 4 x 6 (heavier than Wk 6)

Wk 8: 4 x 5 (heavier than Wk 7) 2×5 40k

3A. Dead-Stop DB Floor Tricep Extensions: 3 x 8

3B. Band Pull-aparts: 3 x 20 total reps

Friday: Lower Body Workout #2

1. Løpe 3 mil AFAP + 2 mil steady-state på 65-75% av Max HR.

2A. Jungle Gym/TRX Leg Curls: 3 x 10-12

2B. Jungle Gym/TRX Pike-ups: 3 x 10-12

Sunday:

https://www.strava.com/activities/785916155/embed/96891821ab5590dbe6f464a3ca97f26fdcf1a205«>Løping

WEEK 9 – Deload Week

Warm-up

Kettlebell armbar

Getup

Light swings

Goblet sq.

Monday

1. Treadmill: 1 mile walk on 2% incline

2A. Push-ups: 4 x 25

2B. Band Pull-aparts: 4 x 25 (light tension)

3. Relaxed Hanging from Chin-up bar: 1min 15sec

4. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 3min each side

5. Weighted Calf Stretch, holding 45lb plate: 30-45sec each side

Wednesday

1. https://www.strava.com/activities/790039523/embed/beca9caa3fd317a9e12ad1e2fe7f715aa3659da7«>Løping

2A. Empty Barbell Curls: 4 x 25

2B. Tricep Pushdowns w/ band: 4 x 25 (light tension)

3. Relaxed Hanging from Chin-up bar: 1min 15sec

4. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 3min each side

5. Weighted Calf Stretch, holding 45lb plate: 30-45sec each side

Friday

1. Circuit

a. Concept 2 Rower x 500m

b. 135lb Barbell Bench Press x 25 reps

c. Underhand Band Pull-Aparts (light tension) x 25 reps

d. Crunches x 25 reps

– Go thru circuit 4X

2. Relaxed Hanging from Chin-up bar: 1min 15sec

3. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 3min each side

4. Weighted Calf Stretch, holding 45lb plate: 45sec each side

Lørdag

https://www.strava.com/activities/785916155/embed/96891821ab5590dbe6f464a3ca97f26fdcf1a205«>Løping ute 10 x 2 min

WEEKS 10 – 12

Monday – Chest & Biceps

1. “Neural Activation” Barbell Bench Press

Wk 10: 7×1 @ 90% (Perform 1 rep every 45-60sec) 100kg 9×1

Wk 11: Same as Week 10, but go 5lbs heavier 102,5 kg 9×1

Wk 12: Repeat Week 11. 105kg

2A. Incline DB Flyes (internally rotate at top): 4 x 8 – Hold 2 sekunder i bunn. 18kg

2B. Weighted Dips: 4 x 12 – Hold 2 sekunder i bunn. +20kg

3A. Single Arm Eccentric-Focussed Preacher Curls – 6 sec lowering: 3×6 16kg

3B. Incline DB Curls (one-and-a-half-reps): 3 x 6-8 10kg

4. *Tabata Jump Rope Finisher *Jump rope for 20sec, Rest for 10sec. Repeat 8X (for a total of 4min)

Tuesday – Legs

1 Ankel mobility

2 Warm Up with OH Squat Variations 2 Snatch Grip Push Presses to 1 OH Squat, work up to 75% of Snatch, OH 50kg, w3: x8 50k

3 Back Squat with Belt 8RM (1st rep paused 10 sec), then -10% for 2 x 8 not paused.

W1: 110kg 1×8 (5 sec hold), 100 2×8.

W2: 110kg 2×8 set#2 5sec.holdx5, 100kg 2×10

w3: 112,5k x8 5hold, 102,5 x12

4 Snatch  x6, 40Kg  w3: clean 60k x6

5 Walking Lunges 200m (bodyweight only),

w1 x100,

w2 x201 2set

w3: x202, 2set

Wednesday –

1. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2-3min each side

2.   Løping 3D mølle

https://www.strava.com/activities/807828418/embed/d24427ab09042f76d1c6775b893870f40261f08a«>w1 3D Intervals x12 14,5 km, 6,5 km

https://www.strava.com/activities/802134289/embed/6679fce275ad5f7770c69dc81bbbec2af02a6c6d«>w2 14,5-15km/t 5% 5,5% x14

w3: 14,5-15km/t 6% x16

*Start with a 2min warm-up @ 60% effort. Then, begin your intervals. Go “as fast as you can” for 30sec, then “coast” at 60% effort for 1min. Repeat this 12X, then conclude with a 2min cooldown @ 40% effort. Total time on 3D = 22 minutes.

3A. *“Hands-to-knees” Crunches (on bench): 3 x 15 *Hold in contracted position for 2sec

3B. *Reverse Crunches (hold back of bench): 3 x 15 *Small, rocking movement – bringing knees to face

Thursday– Back & Triceps

1. Band-resisted Pull-ups (neutral grip): 4 sets (10, 7, 5, 3+).

W1: x10 Lilla strikk, lilla orange strikk x7, blå strikk x5 x4,

w2  set4 blå og orange x3.

W3: x12, x7, x6, x3,5

2. Clean Deadlift – Paused 2 Sec 2 Inches off Floor 70% for 6 x 1 (EMOM, work up but not past 90%)

w2 110k 6×1

w3, 110k 8×1

3A. Kelso Shrugs w/ DB’s: 3 x 8 (hold contraction for 2-count) 26kg

3B. Chest Supported Rows: 3 x 10-12  26kg

4. Barbell Tricep Extensions (*slight decline): 4 x 7  40kg

5. *Tabata Jump Rope Finisher *Jump rope for 20sec, Rest for 10sec. Repeat 8X (for a total of 4min)

Friday – Legs & Shoulders

1. Warm Up with OH Squat Variations Work up to 70% for 3 reps with 1st rep paused 5 sec 50k 2×10

2 Squat with Belt 3RM (1st rep paused 3 sec), then -10% for 2 x 3 not paused,

w2: 3×3 120k,

w3: x3 110kg, x1 120, 2×3 130k

3 Heavy Prowler Push: 10 x 10 meter -Rest 60sec. between each push, 150kg. Jeg dyttet 10 meter hvert minutt.

4 Push Press 5RM, then -10% for 2 x 5  65kg, W2: 3×4 70kg  W3: 3×3 75kg

5. “Kettlebell Mile” Finisher: Walk 1mile holding 20lb KB’s  2x8kg, 1600meter, W3: uten stopp eller endring av grep.

6. Relaxed Hanging from Chin-up bar: 1min 15sec

Saturday

1. https://www.strava.com/activities/800012015/embed/f8a465ea30c35330b361c44e756763835a7a5a34«>5×6 min Sykkel

2A. Rotational Side Planks: 2 x 10 each side

2B. RKC Planks: 2 x 5 reps

3. Relaxed Hanging from Chin-up bar: 1min 15sec

4. Prone “Figure 4” Psoas Smash w/ Coregeous ball: 2-3min each side

Sunday – Off