T Nation

Frequency Training - Norwegian Log


#1

Norwegian lifter

187 cm
86 kg (down from 94 since january)

PB
170 kg SQ low-bar
160 kg SQ high-bar
120 kg Bench T´n´G
113 with stop
192 kg Sumo DL
+50 kg chins

Lifting 6 times a week - 3x DL, 6x SQ and 6x bench


#2

Workout 1 - Wednesday 10.07.13

DB bench â?? 2 sec stop at bottom

10 kg x 10
20 kg x 6
25 kg x 6
30 kg x 6
37,5 kg x 6

DL - 3 sec hold right after lift off
40 x 5
70 x 5
100 x 5
120 x 5
137 x 5
138 x 3
138 x 2
139 x 3
139 x 2
140 x 3
140 x 2
142 x 3
142 x 2

Seated row - twist bar, elbows out
68 x 6
75 x 6
77,3 x 6
79,6 x 6

Y-raise
4 kg x 10
5 kg x 8
5 kg x 8

DL - 5130 kg
Bench - 1550 kg