2013 WPC Worlds in Prague CZ

I compete in deadlift tomorrow. Weigh in was today and my body weight was 129,1 kilos. Little bit flu, but feeling is ok.

morning...

Squat 3*5*60 / 5*100 / 5*140

Bench, medium grip 5*10*35-75

Deadlift, sumo style 5*1*70

Light 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*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180
With belt
2*1*200

Lat pulls with bar 3*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 1*20

Bench

Bench with dumbbell 2*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*140
2*1*150 / 2*3*140 / 2*3*130 / 10*100

Pec deck 5*10
Incline bench with dumbbell 2*10
Deckline bench with dumbbell 2*10

Squat

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL JACK briefs and belt.
1*172,5 / 1*202,5 / 1*232,5 / 1*252,5 / 1*272,5

Leg press 5*10
Leg extension 5*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

Light sunday..

Squat 10*5*60-100

Bench, wide grip 10*5*60-100

morning..

Squat 10*5*60-140

Bench, wide grip 10*5*60-100

Deadlift

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

Sumo deadlift
5*60 / 5*90 / 5*120 / 5*150 / 5*180
With METAL JACK Sumo deadlift suit + belt
1*220 / 1*260 / 1*300 / 1*340 / 1*365

Lat pulls with V-handle 2*10
Lat pulls with wide v-handle 2*10
Chest supported row 2*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

evening..

Squat 10*5*60-100

Bench

Bench with dumbbell 2*10

Bench, wide grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130
1*140 / 1*150 / 2*1*160 / 1*150 / 3*140 / 5*130

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

Tate press 2*20
Triceps exercises with bands 5*10

Legs..

17" box squat with "kill/spider bar"
3*5*62,5 / 5*102,5 / 5*142,5
With METAL JACK briefs and belt.
1*162,5 / 1*182,5 / 1*202,5 / 1*222,5 / 1*242,5

Leg press 5*10
Leg extension 1*50

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

morning..

Squat 5*5*60
Bench, wide grip 10*5*60-100

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 1*210 / 1*230 / 1*250 / 1*270 / 2*300

Sumo deadlift with METAL JACK Sumo deadlift suit + belt
1*220 / 1*260 / 1*300

Lat pulls with V-handle 2*10
Lat pulls with wide v-handle 2*10
Chest supported row 2*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

Light bench

Bench with dumbbell 2*10

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

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

Triceps exercises with bands 2*10
Tate press 2*20

Light squat

Squat
3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160 / 1*180 / 1*200

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

morning..

Squat 10*5*60-100

Bench, wide grip 10*5*50-90

Light back...

Back to gym.. I've had a sore, so I had to rest for the few weeks...

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*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180 / 3*1*200

Lat pulls with V-handle 2*10
Lat pulls with wide v-handle 2*10
Chest supported row 2*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