Anders trener for landslagsplass i amerikansk fotball - RB!

[andersop]

MÅNDAG 07.10.13

Start
Foam Roller
Streching
Jump Rope Series

PC/Core Max Effort
1e x 60kg Power Clean Complex (DL/PCS/PCHP/PC) --> 10e x 10kg Anti-Rotation Press
1e x 60kg Power Clean Complex (DL/PCS/PCHP/PC) --> 10e x 10kg Anti-Rotation Press

3x65kg Power Clean --> :15s Prone Figure Four Strech
2x70kg Power Clean --> :15s Prone Figure Four Strech
    --> 17xBW BB Inverted Row (overgrip) --> 15 x Prone L-W-I Press
2x75kg Power Clean --> :15s Prone Figure Four Strech
    --> 15xBW BB Inverted Row (undergrip) --> 15 x Prone L-W-I Press
1x80kg Power Clean --> 15xBW BB Inverted Row (overgrip) --> 15 x Prone L-W-I Press
1x85kg Power Clean --> 15xBW BB Inverted Row (undergrip)

LB Dynamic Effort
3x75kg BB Back Squat w/ :03s pause @depth
1x75kg BB Back Squat w/ :03s pause @depth
1x75kg BB Back Squat w/ :03s pause @depth
1x75kg BB Back Squat w/ :03s pause @depth --> 2 x Box Jump (ca 1m)
1x75kg BB Back Squat w/ :03s pause @depth --> 2 x Box Jump (ca 1m)
1x75kg BB Back Squat w/ :03s pause @depth --> 2 x Box Jump (ca 1m)
1x75kg BB Back Squat w/ :03s pause @depth
1x75kg BB Back Squat w/ :03s pause @depth

UB/LB Repeated Effort
3x30kg BB Bench Press --> 6e MB 1-leg RDL Reach
3x40kg BB Bench Press --> 5e MB 1-leg RDL Reach
    --> 7xBW+5kg Dynamic Pull-ups w/ :06s Ecc. --> 4e 1-leg Hip Extension Bridge
3x50kg BB Bench Press --> 4e MB 1-leg RDL Reach
    --> 5xBW+5kg Dynamic Pull-ups w/ :06s Ecc. --> 4e 1-leg Hip Extension Bridge
1x60kg BB Bench Press --> Neck extensions
    --> 4,5xBW+5kg Dynamic Pull-ups w/ :06s Ecc. --> 4e 1-leg Hip Extension Bridge
(ca) 1x105kg BB Bench Press --> 5xBW Dynamic Pull-ups w/ :06s Ecc.

Finisher
10x6kg Sidehev --> 10x6kg Fronthev
Magesirkel
10x6kg Sidehev --> 10x6kg Fronthev
Streching

[andersop]

ONSDAG 09.10.13

Oppvarming
Foam Roller
RNT Squats (3x5)
Jump Rope Series

Flex/Core/Max Effort
4x50kg BB Front Squat --> :45 Prone Bridge w/feet on PB
3x50kg BB Front :05 Squat --> :45 Prone Bridge w/feet on PB
2x90kg BB Back Squat --> :10e Hip Flexor & Ext. Rot. Strech
2x100kg BB Back Squat --> :10e Hip Flexor & Ext. Rot. Strech
    --> 6x30kg DB One-arm Row w/:05 Ecc. --> 15 x Prone T(-Y-I) Press
1x105kg BB Back Squat --> Anckle mobility
    --> 5x30kg DB One-arm Row w/:05 Ecc. --> 15 x Prone (T-) Y (-I) Press
1x115kg BB Back Squat --> Anckle mobility
    --> 4x30kg DB One-arm Row w/:05 Ecc. --> 15 x Prone (T-Y-) I Press
5x125kg BB Back Squat
    --> 3x30kg DB One-arm Row w/:05 Ecc

UB Dynamic Effort
6x32,5kg BB Incline Press
3x32,5kg BB Incline Press
3x32,5kg BB Incline Press
3x32,5kg BB Incline Press --> 5x Med.Ball Wall Punch
3x32,5kg BB Incline Press --> 5x Med.Ball Wall Punch
3x32,5kg BB Incline Press --> 5x Med.Ball Wall Punch
3x32,5kg BB Incline Press
3x32,5kg BB Incline Press

PC Repeated Effort
2x65kg Power Clean Dead Lift -- 5e 1-leg Hip Extension
    --> 2x60kg Power Clean Shrugs --> :10e 1/2 Kneeling Hip Flexor Strech
    --> 2x55kg Power Clean High Pull --> :10e Ext Rotator Stretch
    --> 2e x 50kg Power Clean + Front Squat --> 10e Hip Abduction
2x65kg Power Clean Dead Lift -- 5e 1-leg Hip Extension
    --> 2x60kg Power Clean Shrugs --> :10e 1/2 Kneeling Hip Flexor Strech
    --> 2x55kg Power Clean High Pull --> :10e Ext Rotator Stretch
    --> 2e x 50kg Power Clean + Front Squat --> 10e Hip Abduction

5e Superman Series (Upper/Lower/Opp./Same)
5e Superman Series (Upper/Lower/Opp./Same)

Finish
10x7,5kg Sidehev --> 10x6kg Fronthev
10x7,5kg Sidehev --> 10x6kg Fronthev

Stretching
Anckle Mobility

Digg å starte å lyfte litt tungt i bøyen igjen! 125kg var tungt, men langt i frå umulig. Har nok 1x140kg inne isofall!!

[andersop]

Etter ei veke med øvelse, med lite mat og søvn, vert eg liggande ei veke etter på programmet.

Tirsdag:

UB Test Effort
6x27,5kg DB Incline press --> 3 x BW Pull-Ups
4x25kg DB Incline press --> 3 x BW Pull-Ups
2x20kg DB Incline press --> 10e 6,25kg Int/Ext Shoulder Rotation
1x15kg DB Incline press --> 10e 6,25kg Int/Ext Shoulder Rotation

3x60kg BB Bench Press --> 6e 32,5kg DB One-Arm Row
2x60kg BB Bench Press --> 6e 32,5kg DB One-Arm Row
1x70kg BB Bench Press --> 6e 32,5kg DB One-Arm Row
1x80kg BB Bench Press
1x85kg BB Bench Press
3x90kg BB Bench Press
3x92,5kg BB Bench Press NY 3RM MAX!
2,5x95kg BB Bench Press

PC Test Effort
2e 50kg Power Clean Complex (DL/PCS/PCHP/PC/FS)  -->  10e x 10kg Antirotation Press
2e 60kg Power Clean Complex (DL/PCS/PCHP/PC/FS)  -->  10e x 10kg Antirotation Press

1x70kg Power Clean
1x80kg Power Clean
1x85kg Power Clean
1x92,5kg Power Clean
1x100kg Power Clean  NY 1RM
0x105kg Power Clean
0x102,5kg Power Clean


Repeated Effort
30x27,5kg BB Skull Crushers --> 2,5kg DB T-Y-I Raises
    --> 6e MB 1-leg RDL Reach  -->  6e 1-leg Hip Extension Bridge
    --> 25xBW BB Inverted Row  --> 10x14kg Hammer Curls
20x27,5kg BB Skull Crushers --> 2,5kg DB T-Y-I Raises
    --> 6e MB 1-leg RDL Reach  -->  6e 1-leg Hip Extension Bridge
    --> 20xBW BB Inverted Row  --> 7x14kg Hammer Curls

Finish
:45s each Prone Bridge series (Prone - Right - Left - Prone)
Jump Rope Series
Static Stretch

http://www.youtube.com/watch?v=0rhYBbcbXQM

[andersop]

JULEFERIE

[andersop]

Fyrste ykta etter at juleferien har satt sitt preg! Hardt å starte rett på igjen, men verdt det etterpå
Fortsetter midt i et oppsatt program, sjølv om eg ikkje har gjennomført fyrste 4 vekene av programmet. (Får nye program kvar veke, så ønsker ikkje å henge etter)

MÅNDAG 06.01.14

Oppvarming
Foam Roller
Shoulder Mobility med stang og tau
10 x Wall Slides

MAX/FLEX/CORE/UBHPL
4 x 40kg Barbell Bench Press  -->  10 x Prone Bridge Body Saw
3 x 50kg Barbell Bench Press  -->  10 x Prone Bridge Body Saw
2 x 60kg Barbell Bench Press  -->  10 x Prone Bridge Body Saw --> 1 x BW+20kg Weighted Pull-Ups (under) --> :15e x Lat Stretch
5 x 70kg Barbell Bench Press  -->  :15e Pec Stretch --> 1 x BW+20kg Weighted Pull-Ups (neutral) --> :15e x Lat Stretch
5 x 75kg Barbell Bench Press  -->  :15e Pec Stretch --> 1 x BW+25kg Weighted Pull-Ups (over) --> :15e x Lat Stretch
4 x 75kg Barbell Bench Press  -->  :15e Pec Stretch --> 1 x BW+25kg Weighted Pull-Ups (neutral)
3 x 80kg Barbell Bench Press  -->  :15e Pec Stretch --> 1 x BW+25kg Weighted Pull-Ups (over)
5 x 70kg Barbell Bench Press     -->   1 x BW+20kg Weighted Pull-Ups (neutral)

UBVPL/SHOULDER
6 X 10 x 35kg DB Row  -->  10x DB "I" Raise w/ Thumbs up --> 10e x Scap Series
6 X 10 x 35kg DB Row  -->  10x DB "I" Raise w/ Thumbs up --> 10e x Scap Series
:15e Iso x 35kg DB Row  -->  10x DB "I" Raise w/ Thumbs up --> 10e x Scap Series
:15e Hold x 35kg DB Row  -->  10e x Scap Series

15 x 37.5kg Barbell Shrugs  --> Max x 25kg "EZ"-Skullcrushers
25 x Standing "T"-Raise  --> Max x 25kg "EZ"-Skullcrushers

Finish
Dynamic Shoulder Stability
Prone Bridge series (P/L/R/P) x :60 /:30 /:30 /:30   = 2:30 min


Scap Series er serie med øvelsar for å trene scapula-musklene
Protraction w/Plate / BW Retraction  (ligger horisontalt og jobber vertikalt)
Pull-up Depression / Dip Depression (Henger vertikal og jobber vertikalt)


GOD ØKT!

[andersop]

TYSDAG 07.01.14

Oppvarming
Foam Roller
Lunge Series
10e x Band Lateral X Walk
10x KB Front Squat

MAX/FLEX/CORE
3 x 60kg Barbell (BB) Back Squat --> 10 x BB Rollout
2 x 75kg Barbell (BB) Back Squat --> 10 x BB Rollout
1 x 90kg Barbell (BB) Back Squat --> 10 x BB Rollout
3 x 105kg Barbell (BB) Back Squat --> 1x MB Deep Squat + 3e x 1-leg Toe Touch
3 x 110kg Barbell (BB) Back Squat --> 1x MB Deep Squat + 3e x 1-leg Toe Touch
3 x 110kg Barbell (BB) Back Squat --> 1x MB Deep Squat + 3e x 1-leg Toe Touch
3 x 120kg Barbell (BB) Back Squat --> 1x MB Deep Squat + 3e x 1-leg Toe Touch
3 x 120kg Barbell (BB) Back Squat

OLYMPIC/1-LEG/PC/CORE
2e x 50kg Dead Lift & PowerClean (PC) Shrugs --> 10e x Pulley/Plate 1/2-kneeling Chop & Lift
2e x 50kg PC High Pull & PC --> 10e x Pulley/Plate 1/2-kneeling Chop & Lift
2e x 50kg PC & Front Squat --> 5e x Pulley/Plate 1/2-kneeling Chop & Lift

15 x Weighted Calf Raises --> 10 x Weighted Calf Raises --> 10 x Weighted Calf Raises

6e x 1-leg Squat TO Box  -->  6e x 30kg Barbell 1-leg Romanian Dead Lift  -->  1e x BW  1-leg Broad Jump
6e x 1-leg Squat TO Box  -->  6e x 30kg Barbell 1-leg Romanian Dead Lift  -->  1e x BW  1-leg Broad Jump
6e x 1-leg Squat TO Box  -->  6e x 30kg Barbell 1-leg Romanian Dead Lift

5e x 40kg Barbell Back Split Squat  -->  5e x KB 1-leg RDL  -->  5 x Split Squat Jump
5e x 40kg Barbell Back Split Squat  -->  5e x KB 1-leg RDL  -->  5 x Split Squat Jump

Finish
Jump Rope Series
Prone Bridge Series (P/L/R/P) x :60 /:40 /:40 /:45 = 3:05min
Static Streching

Kjenner kroppen byrjar å respondere på treninga igjen

[andersop]

ONSDAG 08.01.14

Ingen styrketrening her, men spelar innebandy i lunsjen på kurs

ca 1 time med gjennomsnittspuls på 75%, var oppe i 95% på det høgaste.

Kjente den harde beinykta i frå gårsdagen godt i beina. Var fort tom for "juice", men grei kardio-ykt

[andersop]

TORSDAG 09.01.14

Oppvarming
Foam Roller
Shoulder Mobility med stang og tau
5 x Wall Slides

REPEATED/UBHPL
5 x 40kg Barbell Bench Press  -->  3e x 20kg Shoulder Int/Ext Rotation
3 x 60kg Barbell Bench Press  -->  3e x 20kg Shoulder Int/Ext Rotation
5 x 85kg BB Bench Press --> 12 x 55kg BB Bench Press --> 17 x 40 kg BB Bench Press --> 35 x 20kg BB Bench Press (Drop set)

5 x Dynamic Pull-ups w/ Band  --> 10 x DB Retrected Press
5 x Dynamic Pull-ups w/ Band  --> 10 x DB Retrected Press
5 x Dynamic Pull-ups w/ Band  --> 10 x DB Retrected Press
5 x Dynamic Pull-ups w/ Band
5 x Dynamic Pull-ups w/ Band

DYNAMIC (Grip @SW = 0 / SW+1fist = 1 / SW+2 = 2,  Pull-punsh-tempo)
3 x 50kg BB Bench Press (0)
3 x 50kg BB Bench Press (1)
3 x 50kg BB Bench Press (2)
3 x 50kg BB Bench Press (0)
3 x 50kg BB Bench Press (1)
3 x 50kg BB Bench Press (2)

REPEATED/UBPL
:60 x BW Pull-Ups Iso Hold (grip=over)  -->  6 x 28kg DB Bench Press (Standard)
:45 x BW Pull-Ups Iso Hold (grip=neutral)  -->  5e x 24kg DB Bench Press (Alternate Arm Extended)
:30 x BW Pull-Ups Iso Hold (grip=under)  -->  5e x 24kg DB Bench Press (Alternate Arm Flexed)
:15 x BW Pull-Ups Iso Hold (grip=under)  -->  6 x 24kg DB Bench Press (Standard)

:30e x Feet Elevated Side Bridge  -->  Max x 8kg DB Push-up Row
:30e x Feet Elevated Side Bridge  -->  Max x 8kg DB Push-up Row

Finish
8e x 12kg Hammercurls
8e x 12kg Hammercurls
8e x 12kg Hammercurls

Prone Bridge Series (P/L/R/P) x :60 /:45 /:45 /:60 = 3:30min
Static Stretch

Shiit! Denne ykta kjente eg godt!

[andersop]

FREDAG 10.01.14

Warm-up
5e x Toe-touches
5x MB Deep Squat / Dead Lift Combo
10x KB Swings
Jump Rope Series

OLYMPIC/DYNAMIC
2 x 60kg Power Clean Deadlift --> 5e x 1-leg Hip Extension w/ Knee to Chest
--> 2 x 60kg Power Clean Shrug --> 5e x Hip-Extension w/ ASLR
--> 1 x 60kg Power Clean High Pull --> 10 x Kettlebell Full Swings
--> 1 x 70kg Power Clean --> :15e x Prone Figure Four Stretch
--> 1 x 80kg Power Clean & Front Squat Combo --> 4e x Prone Bridge w/ Hip Extension
2 x 60kg Power Clean Deadlift --> 5e x 1-leg Hip Extension w/ Knee to Chest
--> 2 x 60kg Power Clean Shrug --> 5e x Hip-Extension w/ ASLR
--> 1 x 60kg Power Clean High Pull --> 10 x Kettlebell Full Swings
--> 1 x 80kg Power Clean --> :15e x Prone Figure Four Stretch
--> 1 x 70kg Power Clean & Front Squat Combo --> 4e x Prone Bridge w/ Hip Extension
2 x 60kg Power Clean Shrug
--> 1 x 60kg Power Clean High Pull
--> 1 x 90kg Power Clean --> :15e x Prone Figure Four Stretch
--> 1 x 60kg Power Clean & Front Squat Combo
0 x 100kg Power Clean 
1 x 90kg Power Clean

5 x 60kg Barbell Jump Squat
5 x 60kg Barbell Jump Squat
5 x 60kg Barbell Jump Squat

LOWER BODY CIRCUIT
25 x 30kg 1/4 Squat Series @ Hip-SW Stance - Finish on Toes  -->  :30 Side Board (Lateral & Mountain Climber)
--> 6e x 32kg Kettlebell Fwd & Bwd Lunge  -->  Prone Bridge on BalanceBoard & PilatesBall --> 5e x 10kg+BW 1-leg Hyperextension
25 x 30kg 1/4 Squat Series @ Hip-SW Stance - Finish on Toes  -->  :30 Side Board (Lateral & Mountain Climber)
--> 6e x 32kg Kettlebell Fwd & Bwd Lunge  -->  Prone Bridge on BalanceBoard & PilatesBall --> 5e x 10kg+BW 1-leg Hyperextension

Finish
Shoulder Giants (Sidehev, Fronthev og bakside skuldre)
Prone Bridge Series (P/L/R/P) x :60 /:45 /:45 /:60
Team Static Stretch

Super ykt! No er kroppen klar for helg! :p

[andersop]

LAURDAG 11.01.14

Etter ei god natts søvn sto litt svømming for tur:

1000m crawl pyramidesvømming: 50 - 100 - 200 - 300 - 200 - 100 - 50m,  Pauser er lik tid på forrige intervall
50m - 52 sek
100m - 1:54 min
200m - 4:17 min
300m - 6:44 min
200m - 4:19 min
100m - 1:59 min
50m - 47 sek

Hardt å komme i gong, iom. at eg hatar crawl, men deilig!

Varme og kuldebehandling etterpå i vannkulper!

Søndagen blir en fortjent kviledag!

[andersop]

MÅNDAG 13.01.14

Grunna seint publisert program, så vart treningsykta mi heller ei makseykt for å sjå korleis eg låg an.

Benk (skulderbreidde)
10x40kg
5x60kg
3x80kg
3x100kg  NY 3 RM
2x105kg

Power Clean
1x60kg
1x80kg
1x90kg
1x100kg
1x102,5kg NY 3 RM
Testa ikkje 105kg

Knebøy
5x100kg
3x120kg
3x140kg Tangering av forrige 3 RM
2x150kg
Er forresten ganske sikker på eg hadde klart 3x145kg, men det vart altså ikkje testa pga det heile skulle gå raskt og smertefritt.

Ingen film denne gangen. Er godt fornøgde igrunnen, med tanke på kor mykje eg har trena i det siste!

[andersop]

TYSDAG 14.01.14 (Igrunnen mandagsykta)

Start
Foam Roller
Shoulder Mobility med stang + Stretching
10 x Wall Slides

MAX/FLEX/CORE/UBHPL
4 x 40kg Barbell Bench Press (SW Grip, Control - Touch - Push)  --> 10 x Prone Bridge Body Saw
3 x 50kg BB Bench Press --> 10 x Prone Bridge Body Saw
2 x 60kg BB Bench Press --> 10 x Prone Bridge Body Saw
3 x 70kg BB Bench Press --> :15e x Pec Stretch --> 10 x 20kg Rope Straight Arm Pull-down --> 10 x 12kg DB "I"-raise
1 x 80kg BB Bench Press --> :15e x Pec Stretch --> 10 x 20kg Rope Straight Arm Pull-down --> 10 x 12kg DB "I"-raise
2 x 80kg BB Bench Press --> :15e x Pec Stretch --> 10 x 20kg Rope Straight Arm Pull-down --> 10 x 12kg DB "I"-raise
3 x 85kg BB Bench Press --> :15e x Pec Stretch --> 10 x 20kg Rope Straight Arm Pull-down
2 x 90kg BB Bench Press --> 10 x 20kg Rope Straight Arm Pull-down
3 x 90kg BB Bench Press

SHOULDER & UBVPL
5 x BW+20kg Weighted Pull-ups (Under grip) --> :15e Lat Stretch --> 10e x Scap Series (Protraction, Retraction, Depression, Depression)
5 x BW+15kg Weighted Pull-ups (Neutral grip) --> :15e Lat Stretch --> 10e x Scap Series
5 x BW+10kg Weighted Pull-ups (Over grip) --> :15e Lat Stretch --> 10e x Scap Series
5 x BW+10kg Weighted Pull-ups (Under grip) --> 10e x Scap Series

SHOULDER
15 x 35kg Dumbell Shrugs --> 11e x BW Side Lying Treceps Press
Div. sidehev/Fronthev/Bakside skuldre

Finish
Prone Bridge Series: :60 (P) + :30 (R) + :30 (L), :30 (R), :30 (L), :45 (P) = 4 min

[andersop]

ONSDAG 15.01.14

INNEBANDY:
1 t 20 min
Gj.snittspuls: 75%
Makspuls: 92%

[andersop]

Etter innebandy-ykta:

Start
MB Lunges & MB Front Squats

MAX/FLEX/CORE
3 x 60kg Barbell Back Squat (Stance=Shoulder Width +1)  --> 10 x BB Rollout
2 x 75kg BB Back Squat --> 10 x BB Rollout
1 x 90kg BB Back Squat --> 10 x BB Rollout
3 x 105kg BB Back Squat --> 3 x MB Deep Squat
2 x 112,5kg BB Back Squat --> 3 x MB Deep Squat
1 x 120kg BB Back Squat --> 3 x MB Deep Squat
3 x 127,5kg BB Back Squat --> 3 x MB Deep Squat
3 x 127,5kg BB Back Squat
3 x 120kg BB Back Squat

OLYMPIC/1-LEG/PC/CORE
2e x 52,5kg Dead Lift + Power Clean Shrug --> 10e x 20kg 1/2 Kneeling Chop & Lift
2e x 52,5kg PCHP + PC --> 10e x 25kg 1/2 Kneeling Chop & Lift
2e x 52,5kg PCHP + PC --> 5e x 30kg 1/2 Kneeling Chop & Lift
2e x 52,5kg PC + Front Squat

2 x 10 x 60kg Standing BB Calf Raises

6e x 8kg MB 1-leg Squat TO Box --> 6e x 30kg BB 1-leg RDL --> 1-leg Broad Jump
6e x 8kg MB 1-leg Squat TO Box --> 6e x 30kg BB 1-leg RDL --> 1-leg Broad Jump
6e x 8kg MB 1-leg Squat TO Box --> 6e x 30kg BB 1-leg RDL --> 1-leg Broad Jump

5 x 40kg BB Back Split Squat --> 5e x 24kg KB 1-leg RDL --> 5e x Contrast w/ Cycled Split Squat Jumps
5 x 40kg BB Back Split Squat --> 5e x 24kg KB 1-leg RDL --> 5e x Contrast w/ Cycled Split Squat Jumps

FINISH
Prone Bridge Series (P/L/R/P) - :60 /:60 /:60 /:45 = 3:45 min

For en dag!!

[andersop]

TORSDAG 16.01.14

Rolig fjelltur i dag. Kjenner eit kvart i venstre alboge. Kjennest ut som ein betennelse. Står difor over bryst-ykta i dag..
Morgendagens ykt blir også strøket, då eg skal til Geilo i helga

Treninga startar igjen neste veke