Upper body training

Bent over barbell rows:

2x12x60 kg
12x80 kg
2x12x100 kg

Deficit deadlifts (8 cm platform):

12x70 kg
8x110 kg
6x130 kg
6x150 kg
4x160 kg
2x2x170 kg - back pain on the way down

Dumbbell shrugs:

12x36 kg
3x12x52 kg
3x8x52 kg

Hammer grip chins:

10x6xBW

Reverse grip barbell curls:

20x20 kg
4x12x20 kg

Reverse hanging ab crunches:

12xBW
2x8xBW + 10 kg
8xBW

Cable crunches:

12x40 kg
12x60 kg
12x80 kg
12x105 kg
2x12x109 kg

Neck raises:

16xBW
12xBW + 5 kg
10xBW + 10 kg
8xBW + 15 kg
9xBW + 20 kg