Incline bench
5-7, 80-95, short pauses
On the low Prague bench - harder than normal height bench
6x80@6
4x6x90@8
Paused deadlift
150-170, pause somewhere between 2,5 and 7,5 cm.
8x3x165@<7
Seated DB press
7-9
3x8x30@8-9,5
DB bulgarian split squat
Feels really hard to stay stable, especially on right foot, where I tend to lean to the right side a lot - cuased by the foot being flat.
3x9x25
Cable wood chops
9-12; figured out I had to modify the cable to proper height
3x8-10
Plank
60s, 50s,60s - tried as hard as I could to remain neutral in the spine
15 weeks out - University Powerlifting World Cup
6. / 29. 3.
Morning - used headphones during the sets of squat. Was very focused. Had to hype up. / Ráno, musel jsem dát na serii sluchátka poprvý v životě. Hodně soustředěnej, musel jsem se hecnout.
LB squat
3x170@6
3x182,5@7
3x195@8-8,5 - very nice technique. Equalizes my PB triple.
Bench
5x5x112,5@<6-6,5
CG bench
5-7, 80-95
3x7x95@6
Lb speed squat
140-155, no blet
3x150 - could not call that "speed"
7x3x140 - had to force myself to do it
Flat DB press - palms in
7-9
8x20
3x8x35@7-8
Pull-ups
1x12 - had to show my friend that 104kg powerlifter is able to do some pull-ups
DB chest supported rows
7-9
4x8x35
Side planks
30s
Figured out I had to leave if I wanted to catch the train. Pitty.
14 weeks out - University Powerlifting World Cup
7. / 2. 4.
After Easter - bit of drinking, bit of nasty eating. Belt got tighter. / Po Velikonocích - trochu pití, hodně buchet a sladkejch věcí. Pásek je mi těsnější.
Squat
140-150
Cardio.
6x6x150@7 I guess
Bench
3x7x105@7 or lower
Med-grip bench
85-100
3x7x100@6 or so, light stuff
Pin squat
125-140
Beltless
3x5x140@8 or so
Incline DB press
7-9
9x25
3x8x45@8-10 - this has to be a some kind of PB
14 weeks out - University Powerlifting World Cup
8. / 4. 4.
Back in the Nottingham Strong. Felt like home. / Zpátky v Anglii, cejtil jsem se jako doma.
Deadlift
Was tired a bit after flight and travelling. My feet were cold and were slipping in the socks, so I had to borrow some deadlift slippers. Wasn't that bad afterall. / Byl jsem asi ještě trochu rozbitej z cesty. Měl jsem studený nohy a smekaly se mi v ponožkách, tak jsem si půjčil dl slippers. Nebylo to tak špatný.
Some warm-ups, then:
3x200
3x220@8
3x230@10 - bit of amonia
Bench
Feels really good.
3x120@5 - last warmup
3x130@7
2x3x140@9-9,5 and 9,5-10 for a PB triple, done twice in a row. Wasn't that grindy but I am not sure if another rep was there. / PB, nebylo to zas tak vydřený.
Incline bench
5-7, 80-95,
4x7x90
Paused deadlift
150-170, pause somewhere between 2,5 and 7,5 cm. Hands were destroyed. / Ruce zničený.
8x3x170@7
OHP
7-9
3x9x60@8-9
Barbell bulgarian split squat
Feels really hard to stay stable / Těžký udržet stabilitu.
9x20
3x9x30 - just some 5kg plates, got a good burn in thighs. Will increase the weight next time.
13 weeks out - University Powerlifting World Cup
10. / 9. 4.
Managed to hit one more morning session before leaving Nottingham. Right ancle was stiff as hell from walking around the previous day (flat foot problems). Was OK overall, time to say good bye came and I flew back to Prague. / Ještě jeden trénink v Nottinghamu. Pravej kotník byl fest ztuhlej z chození. Celkově ok, pak už jsem nasedl na letadlo a letěl zpátky.
13 weeks out - University Powerlifting World Cup
11. / 11. 4.
Back in the most commercial gym the world has ever witnessed. / Zpátky ve Factory PRO Smíchov.
Woke up weighing 105,2 kg. Shite.
Deficit deadlift
Flying
Some warm-ups, then:
3x200
1x210
3x220@8,5 - headphones; plates were trying to escape again ffs. Did like 7 sec hold in the end. Grip was holding. / sluchátka; kotouče zas chtěly utýct. Na konci třetího jsem ti asi 7 sekund držel, úchop v pohodě.
Bench
Racing my coach on the bench.
3x120@5
1x130@
3x3x140@9-9,5 - volume PB
Incline bench
5-7, 80-95,
5x6x90
Paused deadlift
150-170, pause somewhere between 2,5 and 7,5 cm.
Nightmare
8x3x170@7
Seated DB press
7-9
3x7x35 - PB I'd say.
Barbell bulgarian split squat
went full skippy on these, will do them on Friday.
Cable wood chops
3x10
And farewell. Sleep was shit after this session. Was sweating like a pig as it was kinda warm in the room. Summer is coming ffs. / A zdar. Spal jsem blbě, protože mi bylo vedro a potil jsem se jak prase. Přichází léto : (
12 weeks out - University Powerlifting World Cup
13. / 15. 4.
ABS still destroyed from Friday. Gym was really hot today. / Břicho rozbitý z pátka. V posce vedro.
LB squat
160-170
Started on the bottom of the scale because / začal jsem na dolní hranici:
1) bracing was painful, 2) had wrong shorts, 3) I can increase next week / 1) dejchání do pásku bolelo, 2) měl jsem špatný kraťasy, 3) příště můžu přidat.
5x3x160@5-6
Bench
3x5x105@5 or less; went straight 70 ->105 - felt awful in the beginning.
Med-grip bench
100-110
5x105
2x5x110@6-7
Deadlift
Wrong shorts for pulls as well - thighs were getting naked - bruised them a bit, and the bar got stuck a bit everytime / Špatný kraťasy i na tah - poškrábal jsem si stehna, jak se to o ně zasekávalo.
5x2x210@7-8,5 - depending on how much it got stuck
Paused deadlift
150-170
5x2x160
Cable wood chop
3x10
Skipped the plank cause belly is rekt since FRYday. / Plank jsem vynechal, břicho je na sračky z pátka.
12 weeks out - University Powerlifting World Cup
14. / 17. 4.
Gym was fucking full. Had to wait for the bar, for the rack, for the plates, for the bench... / Poska plná, musel jsem na všechno čekat.
Squat
Best they ever moved. Need to be more agressive during the down phase. No amonia. / Nejlepších 210 v životě. Jen to chce rychleji dolů. Zatím bez čpavku.
1x190
1x200
2x1x210@9
Bench
Cruising. / Plaví se... :D
3x120
3x5x132,5@9,5-10; 7,5 kg PB for sets of fahve. Last PB for set of five was set in July 2016 (5x125) or so. Was touch n go though. / 7,5 kg PB pro pět opakování. Nutno dodat, že poslední PB pro pět bylo tng 5x125 v červenci 2016 cca.
After this started to rush through everyting, nailed in a very short period of time. Almost had a heart-attack. Should be good for overall conditioning. / Po tomhle jsem začal brutálně spěchat a dal jsem to celkem rychle. Místama jsem měl málem infarkt. Snad mi to zlepší kondici.
Incline bench
5x5x95@8
11 weeks out - University Powerlifting World Cup
16. / 22. 4.
LB squat
160-170
Felt meh. / Nic moc.
5x3x170@6-7
Bench
3x5x107,5@5 or less
Med-grip bench
100-110
3x5x110@6-7
Deadlift
Deffinitely better than last week.
5x2x210@7-8
Paused deadlift
150-170
5x2x170
Plank
3x60s
Skipped the cable wood chop because the cables were occupied by some chuffs aka men's physiques. / Na kladkách byly nějaký buci, tak jsem vynechal cable wood chop.
11 weeks out - University Powerlifting World Cup
17. / 24. 4.
Kinda mixed todays and Thursdays sessions / Nějak jsem si to proházel se čtvrtkem, jak se mi to hodilo.
Bench
2x130
5x137,5@10 - 5 kg PB for a set of fahve.
LB squat
145-155
Flying / Rychlý
3x5x155@<6
OHP
5x5x60
Deadlift
Wasn't that fast. Did on eleiko bar and plates though.
1x200
1x220
2x1x235@7,5 and 8,5
8x3x170
Pull-ups
3x5 - short pauses.
Skipped some more upper back work due to lack of time. I should have loads of time on Thursday, so will do some more back work. / Vynechal jsme ještě nějaký doplňky na záda, protože nebyl moc čas. Udělám je ve čtvrtek, to bude času hafo.
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