Press

Fastest press session

Laterals 

7.5 * 12 * 5 

OHP 

Bar * 10

60 * 5

70 * 5

80 * 9

The end. 

Deadlifts (130 for 5s)

Deadlifts

130 * 5 * 6

150 * 1 * 5

Snatch grip

110 * 5 * 5

110 * 3 * 2

Snatch grip back extension

60 * 8 * 2

70 * 8 * 3

Kroc rows 

35 * 10 * 5

Press

5/4/3/2/1

Press
Bar * 10
60 * 5
70 * 5
75 * 4
80 * 3
85 * 2
90 * 1
95 * 1
90 * 4
80 * 9

Laterals
10 * 10 * 6

Squat Deload Week

Squat

60 * 5

100 * 10 * 3

60 * 10 * 2

Foam roll and stretch 

Bench deload week

Decided to just do some wide grip bench to activate my pecs.

Wide grip bench press (semi pause)

Bar * 10 * 2

60 * 5 * 2

80 * 5

100 * 6 * 6

Close grip bench 

60 * 15 * 3

Laterals

7.5 * 15 * 5 + 10 extra slow reps. 

Back extensions

15 * 5

Competition day advice from Kalle

(see full image)

Sent from my iPhone

Press PR (5s)

5/4/3/2/1

60 * 5

70 * 5

75 * 4

80 * 3 (beltless all the way) 

85 * 2

90 * 5 (PR)

80 * 8/5/5/5/4

Z press 

60 * 5 * 3

Bicep curl 

10 * 10 * 10

Laterals

7.5 * 15 * 5