Training program 02 january 2013 -->

Day1:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x HeSPU-6cm rom, against the wall

Pull, 3 sets of:

FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x 3 x OAC - assisted, 20 cm offset, XR

Legs, 3 sets of:

FSP3: 2 x 5s Front Lever - flat tuck, XR

FBE3: 3 x GHR - half

Core, 3 sets of:

FSP4: 2 x 5s L-sit - XR

FBE4: 3 x RLL - wall HeS

Day2:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Pushups - XR PPP

Pull, 3 sets of:

FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 5s Front Lever - flat tuck, XR

FBE3: 3 x SLS

Core, 3 sets of:

FSP4: 2 x 5s L-sit - XR

FBE4: 3 x HLL

Day3:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Dips - XR Bulgarian

Pull, 3 sets of:

FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Reverse Yewkis - flat tuck

Legs, 3 sets of:

FSP3: 2 x 5s Front Lever - flat tuck, XR

FBE3: 3 x GHR - half

Core, 3 sets of:

FSP4: 2 x 5s L-sit - XR

FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get

Training program 15 february ->

Dear diary, long time since we met... ;-) Christmas has been here so when the cycle was over christmas came and with it some bad shape so I wasn't able to start a new program but rather had to catch up after a couple of weeks of christmas break.

It's interesting how the kilos come creeping up on you, 4-5 kilos in the last 2 years. As I said before, losing weight is easy, keeping it off is a lifelong struggle.

However, I'm now shifting my efforts towards climbing and are at the moment in the second week of the velocity diet and the results are great as last time. My goal is to do the full 4 plus 2 weeks and hopefully be around 70-72 kilos when finished which should not be a problem. Ringtraining will be more of a maintainance program and might even be phased out during the best bouldering months.

So this is the plan:

Day1:
Bouldering

Day 2:
Push, 3 sets of:
FSP1: 2 x 8s Planche - tuck
FBE1: 3 x HeSPU -4 cm rom, against the wall (proper width)

Pull, 3 sets of:
FSP2: 2 x 5s Back Lever - half lay, XR
FBE2: 3 x OAC - assisted, 30 cm offset.

Core, 3 sets of:
FSP3: 2 x 8s Front Lever - flat tuck, XR
FBE3: 3 x RLL - wall HS

Fingertraining on fingerboard.


Day 3:
Bouldering

Day 4
Push, 3 sets of:
FSP1: 2 x 8s Planche - tuck
FBE1: 3 x HeSPU -4 cm rom, against the wall (proper width)

Pull, 3 sets of:
FSP2: 2 x 5s Back Lever - half lay, XR
FBE2: 3 x Front Lever Pulls -half, flat tuck

Core, 3 sets of:
FSP3: 2 x 8s Front Lever - flat tuck, XR
FBE3: 3 x HLL

Fingertraining on fingerboard.

Day 5:
Bouldering

Training program 5 october ->

Today the fall finally got here so I decided to change to a program that I can do mostly indoors. New this time is some testresults is included as a reference

Day1:

Push, 3 sets of:

FSP1: 2 x 6s Planche - tuck (18 seconds pr)
FBE1: 3 x HeSPU +/-0 cm rom, against the wall (5 HeSPU +/-0 cm rom pr)

Pull, 3 sets of:
FSP2: 2 x 15s Back Lever - flat tuck, XR (32 seconds pr)

FBE2: 3 x OAC - assisted, 20 cm offset.

Legs, 3 sets of:

FSP3: 2 x 8s Front Lever - flat tuck, XR (16 seconds pr)

FBE3: 3 x SLS - jumping

Core, 3 sets of:
FSP4: 2 x 10s L-sit - XR (22 seconds pr)

FBE4: 3 x RLL - wall HS

Day2:


Push, 3 sets of:

FSP1: 2 x 6s Planche - tuck (18 seconds pr)

FBE1: 3 x Pushups - XR PPP Plus

Pull, 3 sets of:

FSP2: 2 x 15s Back Lever - flat tuck, XR (32 seconds pr)

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 8s Front Lever - flat tuck, XR (16 seconds pr)

FBE3: 3 x GHR - half

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 6s Planche - tuck (18 seconds pr)
FBE1: 3 x HeSPU +/-0 cm rom, against the wall (5 HeSPU +/-0 cm rom pr)

Pull, 3 sets of:

FSP2: 2 x 15s Back Lever - flat tuck, XR (32 seconds pr)

FBE2: 3 x Front Lever Pulls -half, flat tuck

Legs, 3 sets of:

FSP3: 2 x 8s Front Lever - flat tuck, XR (16 seconds pr)

FBE3: 3 x Deck Squats - jumping

Core, 3 sets of:

FSP4: 2 x 5s Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck

Training program 11 september ->

Yet another mid cycle programchange. This time I will try to scale down the backlevers, while I can hold the current variation it is hurting my left elbow so I will try to go down to the flat tuck to see if I can strengthen the elbow this way. Shoot for 8 second sets.

Day1:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck
FBE1: 3 x HeSPU-4cm rom, against the wall

Pull, 3 sets of:
FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Pull-ups wide grip tuck L, bar

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 5 depth jumps from knee height and senders over 3 obstacles at 60 cm.

Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR

FBE4: 3 x RLL - wall HS, straddle

Day2:


Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Pushups - XR PPP

Pull, 3 sets of:

FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x SLS - jumping

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Dips - XR Bulgarian

Pull, 3 sets of:

FSP2: 2 x 8s Back Lever - flat tuck, XR

FBE2: 3 x Reverse Yewkis - flat tuck

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 3 jumps for height and 3 jumps for lenght

Core, 3 sets of:

FSP4: 2 x Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get

Training program 31 august ->

Due to aching backside of my knee I will change program early and replace the leg stuff with something that does not hurt and also change to more dynamic.

Day1:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck
FBE1: 3 x HeSPU-4cm rom, against the wall

Pull, 3 sets of:
FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Pull-ups wide grip tuck L, bar

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 5 depth jumps from knee height and senders over 3 obstacles at 60 cm.

Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR

FBE4: 3 x RLL - wall HS, straddle

Day2:


Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Pushups - XR PPP

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x SLS - jumping

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Dips - XR Bulgarian

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Reverse Yewkis - flat tuck

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x 3 jumps for height and 3 jumps for lenght

Core, 3 sets of:

FSP4: 2 x Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get

Training program 27 july ->

Day1:

Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck
FBE1: 3 x HeSPU-4cm rom, against the wall

Pull, 3 sets of:
FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Pull-ups wide grip tuck L, bar

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x GHR - half

Core, 3 sets of:
FSP4: 2 x 5s L-sit - XR

FBE4: 3 x RLL - wall HS, straddle

Day2:


Push, 3 sets of:

FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Pushups - XR PPP

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Front Lever Rows - flat tuck, XR

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x SLS - weighted 16kg

Core, 3 sets of:
FSP4: 2 x 5s Manna - MSH bent

FBE4: 3 x HLL

Day3:

Push, 3 sets of:
FSP1: 2 x 4s Planche - tuck

FBE1: 3 x Dips - XR Bulgarian

Pull, 3 sets of:

FSP2: 2 x 4s Back Lever - straddle, XR

FBE2: 3 x Reverse Yewkis - flat tuck

Legs, 3 sets of:

FSP3: 2 x 6s Front Lever - flat tuck, XR

FBE3: 3 x GHR - half

Core, 3 sets of:

FSP4: 2 x Straddle L - partial roll

FBE4: 3 x Side lever pulls - negative, tuck, from horizontal or as high as I can get

Minor feats

2009-10-27 / Did my first deep set close of the captain of crush nr 2 with stronger hand.

2010-02-21 / Partial Onearm Chin-up with strong arm (left). From standing under chin-up bar and without jumping or kipping. If straight arm is 180 degrees and fully bent is 0 degrees I started from about 135 degrees and pulled until my chin was touching my knuckles.