Deadlift

Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
with belt 2*210 / 2*240 / 2*270

Sumo deadlift with METAL JACK Sumo deadlift suit + belt
1*230 / 1*270 / 1*310 / 1*350

Lat pulls with V-handle 2*10
Lat pulls with wide v-handle 2*10
Body supported row with barbell 5*10
Rear delt 2*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20

Chest

Bench with dumbbell 3*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 3*1*160 / 5*5*130 / 10*110

Deckline bench with dumbbell 2*10
Incline bench with dumbbell 2*10
Pec deck 2*10

Triceps exercises with bands 5*10
Tate press 1*20

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL JACK briefs, belt and new METAL IPF approved knee sleeves.
1*182,5 / 1*202,5 / 1*222,5 / 1*242,5 / 1*262,5 / 1*282,5

Leg press 1*25
Leg extension 1*25
Calf raises 1*50

Lower back reverse 1*10
Pull trough 1*10
Double arm swings with kettlebell 1x10
Lower back bench 1*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20

Last week...

I rested last week, because my body temperature was little bit high and I had flu.. today morning I trained lightly..

Squat 6*5*60-100
Bench, wide grip 6*10*50-70
Pull down machine 3*10
Lat pulls straight bar 3*10

Now I am ready to go next week's hard training..