Upper body training

Push presses:

2x8x50 kg
5x70 kg
5x90 kg
5x100 kg
3x110 kg
2x115 kg
1x120 kg

Flat barbell bench presses:

8x60 kg
6x100 kg
6x130 kg
3x150 kg
7x140 kg ?
5x130 kg - paused

Hammer chins:

4x12xBW

Seated nautilus machine rows:

12x55 kg
4x8x77 kg

Behind the neck strict presses:

8x30 kg
8x40 kg
8x50 kg
6x60 kg
4x70 kg - PR
2x80 kg - PR

Incline bench presses:

8x60 kg
8x80 kg
8x100 kg

Nautilus machine shrugs:

30x70 kg
20x70 kg
10x70 kg

Neck raises/ Calf raises:

2x12xBW / 16x105 kg
12xBW + 5 kg / 16x105 kg
12xBW + 10 kg / 16x105 kg
2x12xBW + 15 kg / 16x105 kg

Inverted sit-ups:

5x10xBW