Norwegian Volume 4 Days

7/23/2019 Norwegian Volume 4 Days

http://slidepdf.com/reader/full/norwegian-volume-4-days 1/31

Programmet

4 Day / Week Volume ProgramAuthor: Frode E. Haugen

22.02.2010 v1.0

For:

Insert your goals here:

Exercise: Squat Bench Deali!t "otal #ilitary%& 100 100 100 '00 10

Ex$lanations o! exercises:

Pause bench:

Competition width grip.

The bar is paused for 2 seconds on the chest.

Close-grip bench with board:

Shouler (ith gri$.

Boar shoul )e a)out *+10cm.

"he )ar is lo(er slo(ly (ith a short $ause at the )ottom then ex$loing u$.

Medium-grip bench:

Bet(een com$etition an close gri$.

Powerlifting squat:

Place the )ar (here you are most com!orta)le ,lo( or high-.

"ry to achieve goo !orm ,nees out etc.-.

Pause squat:

Same as $o(erli!ting squat )ut (ith a $ause at the )ottom o! the li!t.

Front squat:

Bar in the !ront (ith either clean gri$ or crossing arms gri$.

quat stop !"#:

/n the (ay u$ sto$ at ' !rom the )ottom an go o(n again ,ont !ully stan u$-.

$eadlift:

3onventional eali!t (ith a ea sto$ )et(een each re$.

umo deadlift:

Place legs outsie o! arms at a)out (here the rings are on the )ar.

Sit o(n in that $osition4 gra) the )ar an go u$.

ti%-legged deadlift:

Deali!t (ith straight legs. Focus on hamstring stretch in each re$.

Use 2.5% higher goals than in the previous cycle or your current max.

If the previous cycle went particularly well up to 5% can be added.

If you set your goals too high the weight will be too heavy and progress

will be worse in the long run.

"oyotamr220015hotmail.com

mailto:[email protected]

mailto:[email protected]



Programmet

Experience shows that you can be much stronger than the goals you set

if you choose your goals conservatively.

&ee' ( : Monda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x16igh+)ar squat KG 45.0 50.0 52.5 52.5 52.5 52.5 52.5

$ause at )ottom Reps 7 6 5 5 5 5 5

Bench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

(ith $ause Reps 6 6 5 5 5 5 5

Deali!t KG 40.0 45.0 50.0 55.0 55.0 55.0

!rom e;cit Reps 8 6 5 5 5 5

Seate DB overhea $ress x*

&ee' (: *uesda)

6y$erextension 2x107otatorcu8s 2x20

9)s 2x1

Po(erli!ting squat KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5

3lose+gri$ )ench KG 40.0 55.0 60.0 65.0 65.0 65.0 65.0

(ith )oar Reps 6 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 60.0 60.0

Reps 6 6 5 5 5

Bar)ell ro( x*

DB curl x*&ee' (: *hursda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 37.5 37.5 37.5 37.5

Reps 5 5 4 4 4 4

#eium+gri$ )ench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

(ith )oar Reps 6 6 5 5 5 5 5

Deali!t KG 55.0 60.0 65.0 65.0 65.0 65.0

conventional Reps 6 5 5 5 5 5

3a)le ro( 'x*

Face$ulls 'x*

&ee' (: Frida)

Sti8+legge KG 20.0 25.0 30.0 35.0 35.0 35.0

Deadlift Reps 6 6 5 5 5 5

#ilitary $ress KG 45.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5

Squat sto$ ' KG 45.0 50.0 52.5 52.5 52.5 52.59uthor:



Programmet

Page '

Reps 6 6 5 5 5 5

3hinsPullo(ns 'x<

=ateral raise 'x* Bice$s 'x*

"rice$s $usho(n 'x*

&ee' + : Monda)


9)s 2x1

6igh+)ar squat KG 45.0 50.0 55.0 55.0 55.0 55.0 55.0


Bench KG 40.0 55.0 65.0 75.0 75.0 75.0 75.0

(ith $ause Reps 6 6 5 4 4 4 4

De;cit eali!t KG 40.0 45.0 50.0 57.5 57.5 57.5

Reps 6 6 5 5 5 5


&ee' +: *uesda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1


Reps 6 6 5 4 4 4 4

3lose+gri$ )ench KG 55.0 60.0 67.5 67.5 67.5 67.5

(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 62.5 62.5

Reps 6 6 5 4 4Bar)ell ro( x*

DB curl x*

&ee' +: *hursda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 37.5 37.5 40.0 40.0

Reps 5 5 4 4 4 4

#eium+gri$ )ench KG 40.0 55.0 65.0 75.0 75.0 75.0 75.0

(ith )oar Reps 6 6 5 4 4 4 4

Deali!t KG 55.0 60.0 70.0 70.0 70.0 70.0


3a)le ro( 'x*

Face$ulls 'x*

&ee' +: Frida)

Sti8+legge KG 20.0 25.0 30.0 35.0 35.0 35.0


#ilitary $ress KG 45.0 55.0 65.0 75.0 75.0 75.0 75.0

.



Programmet

Page

Reps 6 6 5 4 4 4 4

Squat sto$ ' KG 45.0 50.0 55.0 55.0 55.0 55.0

Reps 6 6 5 5 5 5

3hinsPullo(ns 'x<


"rice$s $usho(n 'x*

&ee' ! : Monda)6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

6igh+)ar squat KG 45.0 50.0 57.5 57.5 57.5 57.5 57.5


Bench KG 40.0 55.0 72.5 80.0 80.0 80.0 80.0

(ith $ause Reps 6 6 4 3 3 3 3

De;cit eali!t KG 40.0 45.0 55.0 60.0 60.0 60.0

Reps 6 6 5 4 4 4


&ee' !: *uesda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1


Reps 6 6 4 3 3 3 3

3lose+gri$ )ench KG 55.0 65.0 70.0 70.0 70.0 70.0

(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 62.5 62.5Reps 6 6 5 4 4

Bar)ell ro( x*

DB curl x*

&ee' !: *hursda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 37.5 37.5 40.0 40.0

Reps 5 5 4 4 4 4

#eium+gri$ )ench KG 40.0 55.0 70.0 80.0 80.0 80.0 80.0

(ith )oar Reps 6 6 5 3 3 3 3

Deali!t KG 55.0 65.0 75.0 75.0 75.0 75.0


3a)le ro( 'x*

Face$ulls 'x*

&ee' !: Frida)

Sti8+legge KG 20.0 25.0 30.0 37.5 37.5 37.5




Programmet

Page

#ilitary $ress KG 45.0 55.0 65.0 80.0 80.0 80.0 80.0

Reps 6 6 5 3 3 3 3

Squat sto$ ' KG 45.0 50.0 57.5 57.5 57.5 57.5

Reps 6 6 5 4 4 4

3hinsPullo(ns 'x<

=ateral raise 'x*

"rice$s $usho(n 'x*Bice$s 'x*

&ee' # : Monda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

6igh+)ar squat KG 45.0 50.0 60.0 60.0 60.0 60.0 60.0


Bench KG 40.0 55.0 72.5 85.0 85.0 85.0 85.0

(ith $ause Reps 6 6 4 3 3 3 3

De;cit eali!t KG 40.0 45.0 55.0 62.5 62.5 62.5

Reps 6 6 5 4 4 4


&ee' #: *uesda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1


Reps 6 6 4 3 3 3 3

3lose+gri$ )ench KG 55.0 65.0 70.0 70.0 70.0 70.0(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 62.5 62.5

Reps 6 6 5 4 4

Bar)ell ro( x*

DB curl x*

&ee' #: *hursda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 37.5 40.0 40.0 40.0

Reps 5 5 4 4 4 4

#eium+gri$ )ench KG 40.0 55.0 75.0 85.0 85.0 85.0 85.0

(ith )oar Reps 6 6 4 3 3 3 3

Deali!t KG 55.0 67.5 80.0 80.0 80.0 80.0


3a)le ro( 'x*

Face$ulls 'x*

&ee' #: Frida)



Programmet

Page <

Sti8+legge KG 20.0 25.0 30.0 37.5 37.5 37.5


#ilitary $ress KG 45.0 55.0 70.0 85.0 85.0 85.0 85.0

Reps 6 6 4 3 3 3 3

Squat sto$ ' KG 45.0 50.0 57.5 60.0 60.0 60.0

Reps 6 6 5 4 4 4

3hinsPullo(ns 'x<=ateral raise 'x*

"rice$s $usho(n 'x*

Bice$s 'x*

&ee' , : Monda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

6igh+)ar squat KG 45.0 50.0 52.5 52.5 52.5 52.5 52.5


Bench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

(ith $ause Reps 6 6 5 5 5 5 5

De;cit eali!t KG 40.0 45.0 50.0 55.0 55.0 55.0

Reps 6 6 5 5 5 5


&ee' ,: *uesda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1Po(erli!ting squat KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5

3lose+gri$ )ench KG 55.0 60.0 65.0 65.0 65.0 65.0

(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 60.0 60.0

Reps 6 6 5 5 5

Bar)ell ro( x*

DB curl x*

&ee' ,: *hursda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 37.5 37.5 37.5 37.5

Reps 5 5 4 4 4 4

#eium+gri$ )ench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

(ith )oar Reps 6 6 5 5 5 5 5

Deali!t KG 55.0 57.5 65.0 65.0 65.0 65.0




Programmet

Page >

3a)le ro( 'x*

Face$ulls 'x*

&ee' ,: Frida)

Sti8+legge KG 20.0 25.0 30.0 35.0 35.0 35.0


#ilitary $ress KG 45.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5

Squat sto$ ' KG 45.0 50.0 52.5 52.5 52.5 52.5

Reps 6 6 5 5 5 5

3hinsPullo(ns 'x<


"rice$s $usho(n 'x*

&ee' : Monda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

6igh+)ar squat KG 45.0 50.0 60.0 60.0 60.0 60.0 60.0


Bench KG 40.0 55.0 72.5 87.5 87.5 87.5 87.5

(ith $ause Reps 6 6 4 3 3 3 3

De;cit eali!t KG 40.0 45.0 55.0 62.5 62.5 62.5

Reps 6 6 5 4 4 4


&ee' : *uesda)

6y$erextension 2x10

7otatorcu8s 2x209)s 2x1


Reps 6 6 4 3 3 3 3

3lose+gri$ )ench KG 55.0 65.0 70.0 70.0 70.0 70.0

(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 62.5 62.5

Reps 6 6 5 4 4

Bar)ell ro( x*

DB curl x*

&ee' : *hursda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 40.0 40.0 40.0 40.0

Reps 5 5 4 4 4 4

#eium+gri$ )ench KG 40.0 55.0 75.0 87.5 87.5 87.5 87.5

(ith )oar Reps 8 6 4 3 3 3 3

Deali!t KG 55.0 67.5 82.5 82.5 82.5 82.5



Programmet

Page *


3a)le ro( 'x*

Face$ulls 'x*

&ee' : Frida)

Sti8+legge KG 20.0 25.0 30.0 37.5 37.5 37.5


#ilitary $ress KG 45.0 55.0 75.0 87.5 87.5 87.5 87.5

Reps 6 6 4 3 3 3 3

Squat sto$ ' KG 45.0 50.0 57.5 60.0 60.0 60.0

Reps 6 6 5 4 4 4

3hinsPullo(ns 'x<

=ateral raise 'x*

"rice$s $usho(n 'x*

Bice$s 'x*

&ee' : Monda)


9)s 2x1

6igh+)ar squat KG 45.0 50.0 52.5 52.5 52.5 52.5 52.5


Bench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

(ith $ause Reps 6 6 5 5 5 5 5

De;cit eali!t KG 40.0 45.0 50.0 55.0 55.0 55.0

Reps 6 6 5 5 5 5


&ee' : *uesda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1


Reps 6 6 5 5 5 5 5

3lose+gri$ )ench KG 55.0 60.0 65.0 65.0 65.0 65.0

(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 60.0 60.0

Reps 6 6 5 5 5

Bar)ell ro( x*

DB curl x*

&ee' : *hursda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 42.5 42.5 42.5 42.5

Reps 5 5 3 3 3 3



Programmet

Page ?

#eium+gri$ )ench KG 40.0 55.0 65.0 70.0 70.0 70.0 70.0

(ith )oar Reps 6 6 5 5 5 5 5

Deali!t KG 55.0 60.0 65.0 65.0 65.0 65.0


3a)le ro( 'x*

Face$ulls 'x*

&ee' : Frida)Sti8+legge KG 20.0 25.0 30.0 35.0 35.0 35.0


#ilitary $ress KG 45.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5

Squat sto$ ' KG 45.0 50.0 52.5 52.5 52.5 52.5

Reps 6 6 5 5 5 5

3hinsPullo(ns 'x<


"rice$s $usho(n 'x*

&ee' / : Monda)6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

6igh+)ar squat KG 45.0 50.0 62.5 62.5 62.5 62.5 62.5


Bench KG 40.0 55.0 72.5 90.0 90.0 90.0 90.0

(ith $ause Reps 6 6 4 3 3 3 3

De;cit eali!t KG 40.0 45.0 55.0 62.5 62.5 62.5

Reps 6 6 5 4 4 4


&ee' /: *uesda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1


Reps 6 6 4 3 3 3 3

3lose+gri$ )ench KG 55.0 65.0 75.0 75.0 75.0 75.0

(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 65.0 65.0

Reps 6 6 5 4 4

Bar)ell ro( x*

DB curl x*

&ee' /: *hursda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 42.5 42.5 42.5 42.5



Programmet

Reps 5 5 3 3 3 3

#eium+gri$ )ench KG 40.0 55.0 75.0 90.0 90.0 90.0 90.0

(ith )oar Reps 6 6 4 3 3 3 3

Deali!t KG 55.0 65.0 80.0 85.0 85.0 85.0


3a)le ro( 'x*

Face$ulls 'x*&ee' /: Frida)

Sti8+legge KG 20.0 25.0 30.0 37.5 37.5 37.5


#ilitary $ress KG 45.0 55.0 7 5.0 90.0 90.0 90.0

Reps 6 6 4 3 3 3

Squat sto$ ' KG 45.0 50.0 57.5 62.5 62.5 62.5

Reps 6 6 5 4 4 4

3hinsPullo(ns 'x<

=ateral raise 'x*

"rice$s $usho(n 'x*Bice$s 'x*

&ee' 0 : Monda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

6igh+)ar squat KG 45.0 50.0 57.5 57.5 57.5 57.5 57.5


Bench KG 40.0 55.0 72.5 80.0 80.0 80.0 80.0

(ith $ause Reps 6 6 4 3 3 3 3

De;cit eali!t KG 40.0 45.0 55.0 60.0 60.0 60.0Reps 6 6 5 4 4 4


&ee' 0: *uesda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1


Reps 6 6 4 3 3 3 3

3lose+gri$ )ench KG 55.0 65.0 70.0 70.0 70.0 70.0

(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 62.5 62.5

Reps 6 6 5 4 4

Bar)ell ro( x*

DB curl x*

&ee' 0: *hursda)

6y$erextension 2x10

7otatorcu8s 2x20



Programmet

9)s 2x1

Front squat KG 30.0 30.0 37.5 37.5 37.5 37.5

Reps 5 5 4 4 4 4

#eium+gri$ )ench KG 40.0 55.0 70.0 80.0 80.0 80.0 80.0

(ith )oar Reps 6 6 5 3 3 3 3

Deali!t KG 55.0 65.0 75.0 75.0 75.0 75.0


3a)le ro( 'x*

Face$ulls 'x*

&ee' 0: Frida)

Sti8+legge KG 20.0 25.0 30.0 37.5 37.5 37.5


#ilitary $ress KG 45.0 55.0 6 5.0 80.0 80.0 80.0

Reps 6 6 5 3 3 3

Squat sto$ ' KG 45.0 50.0 57.5 57.5 57.5 57.5

Reps 6 6 5 4 4 4

3hinsPullo(ns 'x<=ateral raise 'x*

"rice$s $usho(n 'x*

Bice$s 'x*

&ee' (1 : Monda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

6igh+)ar squat KG 45.0 50.0 62.5 62.5 62.5 62.5 62.5


Bench KG 40.0 55.0 75.0 92.5 92.5 92.5 92.5(ith $ause Reps 6 6 4 2 2 2 2

De;cit eali!t KG 40.0 45.0 55.0 62.5 62.5 62.5

Reps 6 6 5 4 4 4


&ee' (1: *uesda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1


Reps 6 6 4 2 2 2 2

3lose+gri$ )ench KG 55.0 65.0 75.0 75.0 75.0 75.0

(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 65.0 65.0

Reps 6 6 5 4 4

Bar)ell ro( x*

DB curl x*

&ee' (1: *hursda)



Programmet

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 42.5 42.5 42.5 42.5

Reps 5 5 3 3 3 3

#eium+gri$ )ench KG 40.0 55.0 75.0 90.0 90.0 90.0 90.0

(ith )oar Reps 6 6 4 3 3 3 3

Deali!t KG 55.0 65.0 80.0 90.0 90.0 90.0


3a)le ro( 'x*

Face$ulls 'x*

&ee' (1: Frida)

Sti8+legge KG 20.0 25.0 30.0 37.5 37.5 37.5


#ilitary $ress KG 45.0 55.0 7 5.0 90.0 90.0 90.0

Reps 6 6 4 3 3 3

Squat sto$ ' KG 45.0 50.0 57.5 62.5 62.5 62.5

Reps 6 6 5 4 4 4

3hinsPullo(ns 'x<

=ateral raise 'x*

"rice$s $usho(n 'x*

Bice$s 'x*

&ee' (( : Monda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x16igh+)ar squat KG 45.0 50.0 52.5 60.0 60.0 60.0 60.0


Bench KG 40.0 55.0 65.0 75.0 75.0 75.0 75.0

(ith $ause Reps 6 6 5 4 4 4 4

De;cit eali!t KG 40.0 45.0 50.0 55.0 55.0 55.0

Reps 6 6 5 5 5 5


&ee' ((: *uesda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1


Reps 6 6 5 4 4 4 4

3lose+gri$ )ench KG 55.0 60.0 65.0 65.0 65.0 65.0

(ith )oar Reps 6 5 5 5 5 5

Sumo eali!t KG 40.0 45.0 50.0 60.0 60.0

Reps 6 6 5 5 5



Programmet

Page 1'

Bar)ell ro( x*

DB curl x*

&ee' ((: *hursda)

6y$erextension 2x10

7otatorcu8s 2x20

9)s 2x1

Front squat KG 30.0 30.0 42.5 42.5 42.5 42.5

Reps 5 5 3 3 3 3

#eium+gri$ )ench KG 40.0 55.0 65.0 80.0 80.0 80.0 80.0

(ith )oar Reps 6 6 5 5 5 5 5

Deali!t KG 55.0 60.0 75.0 75.0 75.0 75.0


3a)le ro( 'x*

Face$ulls 'x*

&ee' ((: Frida)

Sti8+legge KG 20.0 25.0 30.0 35.0 35.0 35.0


#ilitary $ress KG 45.0 55.0 65.0 70.0 70.0 70.0 70.0

Reps 6 6 5 5 5 5 5

Squat sto$ ' KG 45.0 50.0 52.5 52.5 52.5 52.5

Reps 6 6 5 5 5 5

3hinsPullo(ns 'x<


"rice$s $usho(n 'x*



Programmet

Page 1

$ress



Programmet

Page 1



Programmet

Page 1<



Programmet

Page 1>



Programmet

Page 1*



Programmet

Page 1?



Programmet



Programmet

Page 2'



Programmet

Page 2



Programmet

Page 2<



3omments

Page 2>

Author:etter nedtrekk.

E90:



Progres@onsmoel

Page 2*

This is a progression model by Frode Ekseth Haugenmailto:Toyotamr22001@hotma

"he calculation assumes that there is an increase o! 2.A every three months4 or >

"his is to avoi minimie im$act amage an increase more evenly over time.

It turns out that i! you set goals too high $rogress (ill )e a)sent.

Enter )our current ma2: Enter how

Squat: 100

Bench: 100

Deali!t: 100

"otal '00

Cear 1

Month: quat 3ench $eadlift *otal raw1 100.<2 100.<2 100.<2 Start '01.*>

2 101.' 101.2'?0< 101.2'?1

' 101.?''1' 101.**<>' 101.**<>

102.>021 102.2'' 102.2'

10'.2112> 10'.1<'0> 10'.1<'1

< 10'.*<' 10'.*0?0* 10'.*0?0* 12Cear '11.>1

> 10.0 10.>*?1 10.>*?

* 10.1*< 10.110>' 10.110>

? 10.*1* 10.><><? 10.><>>

10 10<.>>1? 10<.2*>' 10<.2*>11 10>.12<* 10>.0?'?2' 10>.0?'?2

12 10>.*12'2 10>.><'2< 10>.><'2< 1Cear '2'.''**

Cear 2

Month: quat 3ench $eadlift *otal raw

1 10*.*<1 10*.'<>* 10*.'<>* Start '2.'?>

2 10?.1<1* 10?.111 10?.111

' 10?.*<< 10?.>?<>< 10?.>?<*

110.'' 110.*2>0 110.*2>

111.22'*' 111.1>'221 111.1>'22< 111.?1*?* 111.*<*0' 111.*<*0 12Cear ''.<0?

> 112.<1*> 112.<>22? 112.<>2'

* 11'.'22' 11'.2>0>> 11'.2>0>>

? 11.0'0< 11'.?>*>1< 11'.?>*>2

10 11.>'2? 11.<?10*' 11.<?10*

11 11.<0 11.0>?02 11.0>?

12 11<.1*20> 11<.12?202 11<.12?2 2Cear '*.0>



Progres@onsmoel

Page 2?

Cear '


1 11<.?0*21 11<.*00? 11<.*01 Start '0.<1*22

2 11>.<'*** 11>.*'' 11>.*'

' 11*.'>12 11*.'202<2 11*.'202<

11?.11'?< 11?.0?><' 11?.0?><

11?.**2 11?.*0'**> 11?.*0'*?< 120.<0> 120.2<<1 120.2<< 12Cear '<1.>12*<

> 121.'<1' 121.'0<11 121.'0<12

* 122.11?* 122.0<2>* 122.0<2*

? 122.**'0? 122.*2>1* 122.*2>1*

10 12'.<111 12'.?* 12'.?*

11 12.2'?' 12.'<>'1* 12.'<>'2

12 12.201* 12.1<1 12.1<1 'Cear '>.?0*1

Cear

Month: quat 3ench $eadlift *otal raw1 12.?*0? 12.?2<><> 12.?2<>> Start '>>.*'><'

2 12<.>>1? 12<.>1'*1 12<.>1'*1

' 12>.<'*2 12>.0>>1 12>.0>>

12*.'<10? 12*.'02<*2 12*.'02<*

12?.1<'' 12?.10> 12?.10>

< 12?.?>0<2 12?.?11>> 12?.?11* 12Cear '*?.>?'>

> 1'0.>*2?' 1'0.>2'2 1'0.>2'2

* 1'1.<00'' 1'1.0< 1'1.0

? 1'2.22*' 1'2.'<2>' 1'2.'<2>

10 1''.20> 1''.1*?*'? 1''.1*?*11 1'.0*'2? 1'.0222>< 1'.0222*

12 1'.?21'1 1'.*??1 1'.*??2 Cear 0.<11

Cear


1 1'.><> 1'.>02>? 1'.>02>? Start 0>.1>01

2 1'<.<1'0? 1'<.0?'2 1'<.0?'

' 1'>.<<?' 1'>.0'> 1'>.0'*

1'*.'2<0? 1'*.2<'1' 1'*.2<'1

1'?.1?0<' 1'?.12>2?> 1'?.12>'< 10.0<0> 1'?.??<*' 1'?.??<* 12Cear 20.02<

> 10.?'? 10.*>1*2' 10.*>1*2

* 11.*1<* 11.>22>2 11.>22>

? 12.>0'1< 12.<'*22 12.<'*22

10 1'.?0 1'.2?>1' 1'.2?>1

11 1.?22 1.2<>>' 1.2<>>

12 1.'?< 1.'2?1 1.'2? Cear '<.0*



Progres@onsmoel

Page '0

il.com

.A $er year.

much )ou get out of the equipment:

Squat: 0

Bench: 1

Deali!t: 2

"otal ?0

*otal with equipment'?1.*>

01.>0??

1'.''**'<>

*otal med utst)r

1.'?>0

2.<0*<

'*.0>0?



Progres@onsmoel

*otal med utst)r

0.<1*22'*

1.>12*<22

<.?0*102

*otal med utst)r<>.*'><2>>

>?.>?'>1>

?.<11'><

*otal med utst)r

?>.1>01>

10.02?>

2<.0*0>

Norwegian Volume 4 Days

Documents

Transcript of Norwegian Volume 4 Days