If I am not mistaken he is a multiple Czech, European and World Champion accross several federations, incl. IPF. Raw benches above 550 (250k), equipped benches above 660 (300k). Martin is an amazing squatter and a sumo puller. Equipped squats over 900 (410k) are standard almost at every competition he enters. Raw sumo pulls in training over 700? No problem.
Martin trains usually 3 times a week following a standard periodization model when he begins the cycle with moderate-heavy 5's, then 3's, the doubles and then singles in gear. His training is quite simple but relies heavily on big exercises and increased frequency. Martin squats 2 times a week, heavy on Monday and light-moderate on Friday. Benching is done 3 times a week with Monday being the heavy bench day after squats, Wednesday close-grip work for triceps and Friday light-moderate bench after light squats. Pulling is done once a week on Wednesday with the pulling cycle usually starting with conventional deads then switching to sumo.
This would be an outline of Martin's routine which might vary a bit:
MONDAY:
squat - heavy
bench - heavy
incline DB press
biceps
abs
WEDNESDAY:
pull - heavy
hypers
seated behind-the-neck press
close-grip bench press
abs
FRIDAY:
squat - light
bench - light
lat pulldowns
low cable rows
abs
As the meet approaches minor assistance lifts are omitted and only the big lifts and the big assistance remain.
Below are some vids of Martin Kosnar, the best Czech Powerlifter:
... and here is a sample week of Martin's training (about mid-cycle):
MONDAY:
squat
70k (154 lb) x 10
70k (154 lb) x 10
120k (264 lb) x 5
170k (374 lb) x 3
220k (484 lb) x 3
270k (594 lb) x 3
290k (638 lb) x 3 add belt, add wraps
bench press
60k (132 lb) x 10
60k (132 lb) x 10
100k (220 lb) x 8
140k (308) x 5
170k (374) x 3 all benches paused
190k (418) x 3
DB flys
50k (110 lb) x 8 x 3 sets
biceps
abs
WEDNESDAY:
conventional deadlift
70k (154 lb) x 10
120k (264 lb) x 5
170k (374 lb) x 3
220k (484 lb) x 3
270k (594 lb) x 3
300k (660 lb) x 2
seated behind-the-neck press
55k (121 lb) x 10
85k (187 lb) x 5
105k (231 lb) x 5
115k (253 lb) x 3
side raises
18k (40 lb) x 8 x 3 sets
close-grip bench press
60k (132 lb) x 10
100k (220 lb) x 5
130k (286 lb) x 5
160k (352 lb) x 3
180k (396 lb) x 2
abs
FRIDAY:
squat
70k (154 lb) x 10
120k (264 lb) x 5
170k (374 lb) x 3
220k (484 lb) x 3
240k (528 lb) x 3
bench press
60k (132 lb) x 10
100k (220 lb) x 10
140k (308 lb) x 5
160k (352 lb) x 5 all with pauses
180k (396 lb) x 3
lat pulldowns
5 sets of 8
Simple, high-frequency, low volume training. Might the right training model for you. Feel free to ask questions.
