Naruto's log

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  • Training A
    Squat:
    - 100kg 1x
    - 71kg 3x8

    Military press:
    - 35kg 3x8 @ RPE 6.5/6.5/7
    - 35kg 1x10 @ RPE 9.5'ish
    Paired met
    Weighted neutral grip chin ups:
    - BW + 40kg 1x
    - BW + 30kg 2x
    - BW + 20kg 4x
    - BW + 10kg 5x

    Wide grip bb shrugs:
    - 126kg 4x8

    Unilateral leg curl:
    - 11.5kg 3x15

    Weighted accommodating dips:
    - BW + 13kg + licht rood 12x @ RPE 8.5, 8x @ RPE 6.5

    One legged calf raise:
    - BW + 1.5kg 4x15 L en R

    Comment


    • Training B

      Conventional DL:
      - 120kg 1x
      - 100kg 10x
      - 100kg 4x

      Incline BP:
      - 62.5kg 6x, 4x, 4x, 3x @ RPE 8/7/7/6.5

      BW Pull ups:
      - BW 14x, 10x, 9x, 8x, 7x
      Paired met:
      DB side raise:
      - 4.75kg 30x, 30x, 30x, 20x, 20x

      Zercher squat:
      - 25kg 15x, 12x
      Superset met
      DB pullover:
      - 14kg 15x, 20x

      BB curl:
      - 22kg 2x10, 1x6
      Superset met
      Rope pushdown:
      - 5.75kg 25x, 15x, 15x

      Comment


      • Training C

        Weighted dips:
        - BW + 23.5kg 3x10 @ RPE 7/7.5/9
        - BW + 26kg 6x @ RPE 9.5

        Pendlay row:
        - 67.5kg 3x4, 1x6

        Tempo BSS:
        - BW 8,6,6x

        DB pullover:
        - 16kg 2x20
        Superset met
        DB side raise:
        - 6kg 2x20

        Glute/hyperextension:
        - BW + 21kg 3x25
        Superset met
        Lying DB reverse fly:
        - 11kg 3x25

        BB seated calf raise:
        - 72.5kg 4x30
        Superset met tibia raises 3x25

        Comment

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