Morning..

Squat
2*5*60 / 2*5*80 / 2*5*100 / 2*5*120 / 2*5*140

Lower back reverse 3*10
Lower back bench 3*10
Double arm swings with kettlebell 3*10
Pull trough 3*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 & Upper back

Bench with dumbbell 3*10
Bench, narrow grip 5*10*60-100
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

Chest supported row 5*10
Rear delt 3*10
Lat pulls straight bar 3*10
Lat pulls 3*10
Pull down machine 3*10

Biceps curl 5*10

Deadlift

Squat 5*5*60

Sumo deadlift
5*60 / 5*100 / 5*140
with the METAL JACK briefs + belt
5*180 / 5*210 / 1*240 / 1*270 / 5*300 / 5*310 / 2*350

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

Chest & Triceps

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140
3*140 / 4*137,5 / 5*135 / 5*120 / 5*110 / 10*100

Dip 3*10
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10
Triceps exercises with bands 3*10
Tate press 3*20

Light squat, etc..

Squat
3*5*60 / 5*100 / 5*140 / 5*150 / 5*160 / 5*170 / 10*100

Lower back reverse 3*10
Lower back bench 3*10
Double arm swings with kettlebell 3*10
Pull trough 3*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 & Upper back

Bench with dumbbell 3*10
Bench, medium grip 5*10*60-100
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

Chest supported row 5*10
Lat pulls straight bar 3*10
Rear delt 3*10
Lat pulls 3*10
Pull down machine 3*10

Biceps curl 6*10

Chest

Bench with dumbbell 3*10

Bench, narrow grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130
1*140 / 1*150 / 2*1*160 / 3*10*100

Dip 3*10
Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10
Triceps exercises with bands 3*10
Tate press 3*20

Squat

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

Deadlift with JACK briefs
3*60 / 3*100 / 3*140 / 3*180 / 3*220

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 evening..

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

Bench, narrow grip
5*10*60-100

Dip 5*10

Light evening..

Lower back reverse 5*10
Lat pulls straight bar 3*10
Chest supported row 3*10
Rear delt 3*10

Chest

Bench with dumbbell 3*10

Bench, medium grip
3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*140
1*150 / 1*160 / 5*135 / 10*115

Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

Speed deadlift..

Squat 5*5*60

Deadlift
5*5*60-140 / 1*170 / 4*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

Light evening..

Deadlift 5*5*60

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

Lat pulls straight bar 5*10
Rear delt 5*10

Chest

Bench with dumbbell 3*10

Bench, narrow grip
5*60 / 5*70 / 5*80 / 5*90 / 5*100 / 5*110
5*120 / 5*130 / 1*140 / 1*150 / 5*130 / 10*110

Deckline bench with dumbbell 3*10
Incline bench with dumbbell 3*10
Pec deck 3*10

Dip 3*5
Tate press 3*20
Triceps exercises with bands 3*10

Back to the METAL Gym..

Squat
3*5*60 / 5*100 / 5*140 / 1*160 / 1*180
With belt
3*1*200 / 10*170

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

2013 WPC Worlds in Prague CZ

At first, I am sorry, because I pulled sumo style deadlift.. ;) it felt good...

1st was 325 kilos and easy (master 2 WR).
2nd was 365 kilos also easy, but before the referee's command I fell behind.
3rd was good, but the bar swinging up and down before the end, so two red from the referees.

Next time I am stronger..