Naruto's log

[Naruto rulezz]

Banded convential DL:
- 112.5kg 4x2

BP touch and go
- 51kg 12x, 10x, 10x, 10x @ RPE 7.5
Paired met
Unilateral lat pulldown:
- 18.25kg 12x, 10x, 10x, 8x @ RPE 7.5

Glute/hyper extension:
- BW 3x25
Paired met
Band face pulls:
- Groen (15kg) 3x30

KAATSU uni leg extension:
- 6.5kg 25x, 20x
- 3.5kg 40x

KAATSU DB curl:
- 6.5kg 2x25
Paired met
KAATSU band pushdowns:
- licht rood 2x50

[Naruto rulezz]

Training C

Weighted dips:
- BW + 55kg 3x
- BW + 45kg 4x
- BW + 35kg 6x
Paired met
Weighted wide neutral pull ups:
- BW + 13.5kg 5,4,4,3x

P. squat:
- 87.5kg 3x3

Uni arnold press:
- 14.5kg 12x, 10x

Band face pulls:
- licht groen (15kg) 50x, 30x > rest paused
Seated BB calf raise:
- 70kg 3x15

[Naruto rulezz]

Training D
Incline BP:
- 55kg 8x, 6x, 7x @ RPE 7.5/7/8

Pendlay row:
- 73kg 6,6,4,4

KAATSU tempo supported BSS:
- BW 15x, 10x, 10x

Lat prayer:
- 15kg 4x15
Paired met
DB lateral raise:
- 6.5kg 4x20

DB H-curl:
- 10.25kg 2x8
Paired met
Cable pushdown:
- 5kg 20x, 7.5kg 20x, 10kg 12x

[Naruto rulezz]

Vanaf deze week terug nar 3x pw. Laatste tijd vaker random pijntjes, dus dagje extra rust.
3x p.w. FB, combinatie van de 4x pw nu qua oefeningen etc.

Dag A is hetzelfde gebleven:
Squat:
- 80kg 5x3 (onderrug sinds gister middag gevoelig weer, verkeerd gelegen bij een random middag dutje op de bank).

Sumo stance OH press:
- 50kg 2x
- 40kg 2x6
Paired met
Weighted neutral grip chin ups:
- BW + 22.5kg 3x3
- BW + 22.5kg 1x2

Wide grip shrugs:
- 97.5kg 3x10
- 97.5kg 1x8

Unilateral leg curl:
- 16kg 2x12
- 16kg 1x10

Weighted dips:
- BW + 3kg 2x15

One legged donkey calf raise:
- BW + 8kg 20x, 14x, 10x,10x

[Naruto rulezz]

Training B van woensdag
Banded convential DL:
- 120kg 3x1 (lichtste weerstandsband)

Incline BP:
- 55kg 10x, 9x, 8x @ RPE 7.5/8.5/8

Weighted pull ups:
- BW + 15kg 5,4,3,3

Squat:
- 60kg 2x20

Lat prayer:
- 16kg 3x15
Paired met
DB side raise:
- 6.75kg 25x, 20x, 20x

DB h-curl:
- 10.75kg 3x8 @ RPE 6-7
Paired met
lichtrood 2x50, licht groen (15kg) 1x50


---------------------------------------

Training C

Weighted dips:
- BW + 56kg 1x
- BW + 46kg 2x
- BW + 36kg 6x
(volgende week deload)

Pendlay row:
- 75kg 6,4,4,4
- 80kg 2x

DB KAATSU BSS:
- BW + 4kg 15x
- BW + 6kg 15x, 12x

Uni standing arnold press:
- 14.75kg 2x12, 1x10
Paired met
Unu lat pulldown:
- 18.75kg 3x12 @ RPE 7.5

Hyperextension:
- BW + 4kg 3x25
Paired met
Band face pulls:
- groen (15kg) + licht rood 3x25

Seated BB calf raise:
- 71kg 4x15

[Naruto rulezz]

Training A

Squat:
- 82.5kg 4x3
- 82.5kg 1x5

Sumo stance OH press:
- 51kg 2x @ RPE 8.5/9
- 41kg 2x6
Paired met
Weighted neutral grip chin ups:
- BW + 25kg 4x3

Wide grip shrugs:
- 100kg 4x10

Unilateral leg curl:
- 16.25kg 12x, 11x, 10x

Weighte dips:
- BW + 4kg 15x @ RPE 6
- BW + 5kg 15x @ RPE 8.5/9 door pomp

One legged calf raise:
- BW + 9kg 13x, 12x, 12x, 10x

[Naruto rulezz]

Training B
Banded convential DL:
- 120kg 2x (light band)
- 120kg 2x (light band) met straps
- 120kg 2x1 (light band met straps)

Incline BP:
- 56kg 10x, 8x, 5x @ RPE 8.5/7.5/7

Weighted wide neutral pull ups:
- BW + 16kg 5,3,3,3

Squat:
- 62.5kg 2x20

Lat prayer:
- 16.5kg 3x15
Paired met
DB side raise:
- 7kg 2x20
- 7kg 1x15

DB h-curl:
- 12kg 2x8
- 12kg 1x10
Paired met
Banded pushdown:
- licht groen (15kg) 50x
- licht groen (15kg) + licht rood 2x20

[Naruto rulezz]

Training C van gister

Weighted dips:
- BW + 36kg 3x
- BW + 26kg 4x
- BW + 16kg 6x
Deload, RPE laag gehouden (4-6)

Pendlay row:
- 80kg 3x, 2x
- 60kg 2x10

KAATSU BSS:
- BW + 6kg 2x15, 1x10

Uni arnold press:
- 15kg 12x, 12x,10x
Paired met
Uni lat pulldown:
- 20kg 3x10 @ RPE 7.5

Hyperextension:
- BW + 6kg 15,15,20x
Paired met
Band face pulls:
- lichtgroen + lichtrood 3x30

Seated BB calf raise:
- 72.5kg 4x15

[Naruto rulezz]

Training A

Squat:
- 85kg 4x3
- 85kg 1x5

Sumo stance OH press:
- 55kg 2x @ RPE 9 (push press)
- 42.5kg 6x @ RPE 8
- 42.5kg 5x @ RPE 9
Paired met
Weighted neutral grip chin ups:
- BW + 27.5kg 3x,2x,2x,2x @ RPE 8.5

Wide grip shrugs:
- 102.5kg 4x10

Unilateral leg curl:
- 16.5kg 2x12
- 16.5kg 1x10

Weighted dips:
- BW + 6kg 2x15

One legged donkey calf raise:
- BW + 10kg 15x, 12x, 10x, 12x (wat langer rust)

[Naruto rulezz]

Training B

Convential DL:
- 122.5kg 1x (met light band)
- 122.5kg 1x
- 125kg 2x1

Incline BP:
- 57.5kg 8x, 8x, 6x, 8x

Weighted neutral wide grip pull ups:
- BW + 16.5kg 5,4,3,3

Squat:
- 65kg 2x20

Lat prayer:
- 17.5kg 3x15
Paired met
DB lateral raise:
- 7kg 25x, 20x, 20x

DB H-curl:
- 12.5kg 10x
- 14kg 2x8
Paired met
Banded pushdown:
- licht groen (15kg) + licht rood 30x, 25x, 20x

[Naruto rulezz]

Training C

Weighted dips:
- BW + 15kg 4x10

Pendlay row:
- 60kg 4x12

KAATSU DB BSS:
- BW + 7kg p.k. 15,12,10x

Unilateral arnold press:
- 16kg 10x
- 12kg 15x, 12x
Paired met
Unilateral lat pulldown:
- 20.5kg 12x, 12x,10x

Hyperextension / glute extension:
- BW + 6kg 2x25
- BW + 8kg 1x25
Paired met
Lying DB reverse fly:
- 6kg 25x
- 8kg 2x25

Tempo seated BB calf raise:
- 75kg 4x15

[Naruto rulezz]

Training A
Squat:
- 87.5kg 4x3
- 87.5kg 1x5

Sumo stance OH press:
- 56kg 2x1 (push press)
- 43.5kg 5x, 4x @ RPE 8.5
Paired met
Weighted neutral grip chin ups:
- BW + 30kg 4x2

Widegrip shrugs:
- 105kg 4x10

Unilateral leg curl:
- 17kg 6x (stroeve kabel)
- 12.5kg 10x (stroeve kabel)

Weighted dips:
- BW + 7kg 2x15

One legged calf raise:
- BW + 10kg 20x, 10x, 8x, 8x

[Naruto rulezz]

Training B
Convential DL: (met straps)
- 130kg 3x1

Incline BP:
- 58.5kg 10x @ RPE 8
- 58.5kg 7x @ RPE 7, 6x @ RPE 7, 8x @ RPE 8

Pull ups:
- BW 10x, 6x, 6x, 6x, 5x

Squat:
- 67.5kg 20x
- 70kg 20x

Lat prayer:
- 18kg 15x
- 12.5kg 2x20 (2 sec hold)
Paired met
DB lateral raise:
- 8kg 25x, 20x, 20x

Alternating DB h-curl:
- 14.25kg 3x8
Paired met
Band pushdown:
- licht groen (15kg) + licht rood: 40x, 25x, 20x

[Naruto rulezz]

Training C
Weighted dips:
- BW + 16kg 3x10 @ RPE 6.5 / 7 / 7.5
- BW + 17.5kg 10x @ RPE 9.5 door pomp

Pendlay row:
- 61kg 2x12
- 61kg 2x10

DB BSS:
- 8kg 3x12

Uni arnold press:
- 16kg 12x
- 12kg 15x
- 12kg 13x
Paired met
Unilateral lat pulldown:
- 21kg 12x, 10x, 10x

Glute/hyperextension:
- BW + 8kg 25x
- BW + 10kg 2x25
Paired met
Lying DB reverse fly:
- 8.5kg 2x30
- 9kg 1x25

Seated BB calf raise:
- 80kg 4x15

[Naruto rulezz]

Training A
Squat:
- 90kg 4x2
- 90kg 1x4

Sumo stance OH press:
- 57.5kg 2x1 (push press)
- 45kgg 4x @ RPE 8
Paired met
Weighted neutral grip chin ups:
- BW + 32.5kg 2x2
- BW + 22.5kg 5x,3x

Wide grip shrugs:
- 107.5kg 4x10

Unilateral leg curl:
- 10kg 2x15
- 10kg 1x13

Weighted accommodating dips:
- BW + 8kg + light band 15x, 13x

One legged calf raise:
- BW + 10.5kg 12x, 12x, 10x, 8x