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

Bench with dumbbell 3*10Bench, medium grip3*5*60 / 5*80 / 5*100 / 1*120 / 1*130 / 1*1401*150 / 1*160 / 5*135 / 10*115Deckline bench with dumbbell 3*10Incline bench with dumbbell 3*10Pec deck 3*10

Squat 5*5*60Deadlift5*5*60-140 / 1*170 / 4*1*200Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20

Deadlift 5*5*60Lower back reverse 1*10Lower back bench 1*10Double arm swings with kettlebell 1*10Pull trough 1*10Lat pulls straight bar 5*10Rear delt 5*10

Bench with dumbbell 3*10Bench, narrow grip5*60 / 5*70 / 5*80 / 5*90 / 5*100 / 5*1105*120 / 5*130 / 1*140 / 1*150 / 5*130 / 10*110Deckline bench with dumbbell 3*10Incline bench with dumbbell 3*10Pec deck 3*10Dip 3*5Tate press 3*20Triceps exercises with bands 3*10

Squat3*5*60 / 5*100 / 5*140 / 1*160 / 1*180With belt3*1*200 / 10*170Leg press 5*10Leg extension 1*50Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20

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 Read More »

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

Squat 3*5*60 / 5*100 / 5*140Bench, medium grip 5*10*35-75Deadlift, sumo style 5*1*70

Lower back reverse 1*10Lower back bench 1*10Double arm swings with kettlebell 1*10Pull trough 1*10Deadlift5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180With belt2*1*200Lat pulls with bar 3*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 1*20