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  • Naruto rulezz
    replied
    Training B
    Convential DL:
    - 120kg 1x
    - 130kg 1x
    - 140kg 1x
    - 100kg 2x

    Incline BP:
    - 60kg 10x @ RPE 8.5
    - 60kg 8x @ RPE 8
    - 50kg 2x6 @ RPE 8

    Pull ups:
    - BW 12x, 6x, 7x, 6x, 6x (totaal 37x)

    Squat:
    - 75kg 20x
    Superset met
    DB pullover:
    - 10kg 20x

    Lat prayer:
    - 14kg 3x20
    Superset met
    DB lateral raise:
    - 8.75kg 3x15

    Alternating DB h-curl:
    - 10kg 10x
    - 10kg 10x (alternating curl)
    - 20kg 12x (BB curl)
    Superset met
    Rope pushdown:
    - 5kg 3x20

    Leave a comment:


  • Naruto rulezz
    replied
    Training A
    Squat:
    - 92.5kg 5x2

    Sumo stance OH press:
    - 60kg 2x1 @ RPE 9.5 & RPE 10 (Push press)
    - 45kjg 5x, 4x @ RP 8 en 9
    Paired met
    Weighted neutral grip chin ups:
    - BW + 35kg 1x
    - BW + 25kg 3x
    - BW + 15kg 6x
    - BW + 5kg 8x

    Wide grip BB shrugs:
    - 110kg 2x10
    - 115kg 2x10

    Unilateral leg curl:
    - 10.25kg 1x15
    - 10.25kg 2x12

    Weighted accommodating dips:
    - BW + 9kg + light band 15x, 11x

    One legged calf raise:
    - BW + 10.5kg 15x, 12x, 10x, 10x

    Leave a comment:


  • Naruto rulezz
    replied
    Training C

    Weighted dips:
    - BW + 17.5kg 3x10 @ RPE 6.5 / 7 / 7.5
    - BW + 18.5kg 12x @ RPE 9.5/10

    Pendlay row:
    - 62kg 12x, 10x
    - 63kg 2x10

    DB BSS:
    - 10kg p.k. 12x, 8x, 8x

    Unilateral arnold press:
    - 16.25kg 10x
    - 12kg 2x15
    Paired met
    Unilateral lat pulldown:
    - 21.25kg 12x, 10x, 8x

    Glute/hyperextension:
    - BW + 12kg 2x25
    - BW + 14kg 1x25
    Superset met
    Lying DB reverse fly:
    - 9kg 2x25
    - 10kg 1x25

    BB seated calf raise:
    - 85kg 4x25

    Leave a comment:


  • Naruto rulezz
    replied
    Training B

    Convential DL met straps:
    - 120kg 1x
    - 130kg 1x
    - 140kg 1x
    - 100kg 1x
    De 140kg als werk gewicht behouden, geleidelijk aan reps toevoegen. Back-off sets met 100kg uitbreiden in sets en reps.

    Incline BP:
    - 60kg 8,6,6,5 @ RPE 8/8.5/8.5/9.5

    Pull ups:
    - BW 12x, 6x, 6x, 6x, 6x

    Squat:
    - 72.5kg 20x
    Superset met
    DB pullover:
    - 8kg 20x

    Lat prayer:
    - 13.5kg 3x20
    Superset met
    DB side raise:
    - 8.5kg 3x15

    Alternating DB h-curl:
    - 14.5kg 5x
    - 12kg 2x8
    Superset met
    Band pushdown:
    - licht groen (15kg) + licht rood: 35x, 30x, 20x

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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)

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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




    Leave a comment:

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