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8.7.14 max effort benchpress Bench nerrow grip - 60x10 -80x6 Add green theraband used as sling shot gear 95x5 112x1 95x5 120miss 95x5 115x1 70x15 without slingshot

StrictPress behind the head 40x10 50x6 60x1x4 Press 50x6 40x10

Chin up 5x5 slowmotion with paused on top

Bent over Row near 90 degree ankel in hips 100x6 x4 with static hold for 3 sec on top every rep

Dumbell unilateral row 40x10x3

Thoracic hyperextension with plate frontraise 15x6x3

Facepull 46x8x3 with stretch between setpauses

Speiderman plank 3 times to failure

#powerlifting #k3k #traininglog #strongman #weightlifting

Mission deadlift from 200kg to 205kg Today’s work - conventional pull 70x5 110x5 165x4 set 3,5,7 192,5x1 set 4, 185x1 set 6, 182,5x1 set 8

-row/pull hybrid 60x15, 60x10

-neutral grip Pull up 25kg + (at 91kg Bodyweight) x3x5, pullup 10x BW

- Thoracal Hyperextension horizontal Shrug Hyprid 80kgx4x3

-Dumbell unilateral row 40kg set 1 6/6, set 2 8/8, set 3 10/10

- Ball Hyperextension to situp at 15kg plate 8x3

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road to 500lbs. raw deadlift