Naruto's log

[Naruto rulezz]

Training A
Push press:
- 52.5kg 1x @ RPE 8
- 45kg 8x, 5x, 4x
Paired met
Weighted neutral grip chin ups:
- BW + 12.5kg 5x,4x,4x,4x

Tempo deficit BSS:
- 14kg 3x6

Wide grip banded BB shrugs:
- 82.5kg + groen 3x12

Standing calf raise:
- BW + 25kg 4x20

Banded DB BP:
- 16kg + blauw 12x @ RPE 7
- 16kg + blauw 10x @ RPE 8

[Naruto rulezz]

Training B
Zercher squat:
- 50kg 3x, 3x, 5x

Incline BP:
- 50kg 3x10 @ RPE 7

Pull ups:
- BW + 12.5kg 4x3
Paired met
DB side raise:
- 9kg 20x, 16x, 16x, 16x

RDL:
- 42.5kg 12x
- 45kg 2x12

DB h-curl:
- 12kg 12x
- 14kg 10x
- 14kg 8x
Superset met
Two arm OH triceps extension:
- 16kg 2x15

Hollow hold niveau 1: 2x30 seconden

[Naruto rulezz]

Training C

Weighted dips:
- BW + 31kg 4x6 @ RPE 6.5/7.5/8.5/9.5

One arm DB row:
- 40kg 2x5
- 40kg 2x4

BSS:
- BW + 14kg 3x8

DB side raise:
- 12kg 12x, 8x, 8x, 7x

Glute/hyperextension:
- 20kg 3x15
superset met band face pulls 4x25 met groene band

BB seated calf raise:
- 105kg 3x15

[Naruto rulezz]

Training A (van maandag)
Push press:
- 53.5kg 2x
- 45.5kg 5x,5x,3x
Paired met
Weighted neutral grip chin ups:
- BW + 15kg 4x4

Deficit BSS:
- 14kg 12x, 8x, 6x

Wide grip banded BB shrugs:
- 85kg + groen 3x15
Superset met
Standing calf raise:
- BW + 27.5kg 4x20

Unilateral standing leg curl:
- 5kg 2x20

Banded DB BP:
- 16kg + blauw 15x, 12x

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Training B
Zercher squat:
- 60kg 2x1

Incline BP:
- 60kg 10x, 7x, 6x

Pull ups:
- BW + 15kg 4x3
Paired met
DB side raise:
- 10kg 4x15

RDL:
- 50kg 3x12

DB h-curl:
- 12kg 12x
- 14kg 9x
Superset met
Banded pushdown rood 2x50

Hollow hold: 2x 1 minuut

[Naruto rulezz]

Training C

Weighted dips:
- BW + 35kg 3x @ RPE 6
- BW + 35kg 3x @ RPE 7
- BW + 35kg 3x @ RPE 6.5
- BW + 40kg 2x @ RPE 7.5
- BW + 45kg 3x @ RPE 8.5

One arm DB row:
- 20kg 2x12 L en R
- 25kg 2x12 L en R
(deload)

Front foot elevated split squat:
- BW + 4kg p.k. 15x L en R
Zercher split squat:: 20kg 2x10 L en R

DB side raise:
- 12kg 15x
- 12kg 10x
- 12kg 8x
- 12kg 10x

Glute/hyperextension:
- BW + 22.5kg 2x15
- BW + 25kg 1x15
Superset met
Lying DB reverse fly:
- 12kg 3x15

BB seated calf raise: 1 sec hold
- 80kg 3x30

[Naruto rulezz]

Training A
Push press:
- 55kg 1x
- 45.5kg 7x, 5x, 5x
Paired met
Weighted neutral grip chin ups:
- BW + 20kg 4x, 4x, 3x, 2x

Deficit BSS:
- +16kg 3x10 L en R

Wide grip banded BB shrugs:
- 87.5kg + groen 15x, 12x, 12x
Superset met
Standing calf raise:
- BW + 30kg 3x20
- BW + 35kg 1x20

Unilateral leg curl:
- 5.5kg 2x20

Push ups:
- BW 16x, 12x

[Naruto rulezz]

Training B
Zercher squat:
- 60kg 2x1
- 45kg 1x3 paused

Incline BP:
- 65kg 6x @ RPE 7.5
- 65kg 5x @ RPE 8.5
- 65kg 5x @ RPE 7

Pull ups:
- BW + 20kg 4x3
Paired met
DB side raise:
- 10kg 20x, 15x, 15x, 15x

RDL:
- 55kg 1x10
- 55kg 2x12

DB h-curl:
- 10kg 2x12
- 10kg 1x10
Superset met
Rope cable pushdown:
- 7.5kg 2x20
- 7.5kg 1x10

Hollow hold niveau 1 2x60 seconden

[Naruto rulezz]

Training C

Weighted dips:
- BW + 50kg 2x
- BW + 50kg 4x1


One arm DB row:
- 30kg 4x12

Zercher squat:
- 22.5kg 3x10

DB side raise:
- 12.5kg 4x8

Glute/hyperextension:
- 30kg 3x15
Superset met
Lying DB reverse fly:
- 12kg 3x20

BB seated calf raise:
- 82.5kg 3x30


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Volgende week geen trainingen > moedervlekje laten weghalen en volgende week vrijdag gaat de hechting eruit.

[Naruto rulezz]

Net weer getraind. Zondag eerste vaccin prik gehad dus maandag was schouder erg beurs. Vandaag pas uitslag gekregen en was gelukkig een gewone moedervlek.

Rustig aangedaan en setje minder gedaan. Vanuit hier rustig opbouwen in gewicht. Werksets zal gelijk blijven zodat ik eerst de huidige sets zo goed mogelijk benut.

Zercher squat:
- 40kg 2x6 @ RPE 6

Incline BP:
- 50kg 10x
- 60kg 6x

Chin ups:
- + 5kg 8x, 6x, 5x
Paired met
DB side raise:
- 6kg 20x
- 8kg 2x15

RDL:
- 50kg 2x12

DB h-curl:
- 10kg 12x, 10x
Superset met
Rope cable pushdown:
- 7.5kg 25x, 16x

Hollow hold niveau 1: 2x 1 minuut

[Naruto rulezz]

Training C
Weighted dips:
- BW + 30kg 6x
- BW + 40kg 5x

Neutral grip inverted row:
- BW 2x15
- + 5kg 10x

Zercher split squat:
- 25kg 2x10 L en R
- 27.5kg 1x10 L en R

DB side raise:
- 10kg 2x12
- 10kg 1x10

Glute/hyperextension:
- 30kg 1x10
- 30kg 1x15 (minder grote ROM, meer focus op bilspieren)
superset met
Lying DB reverse fly:
- 12kg 1x21
- 12kg 2x20

BB seated calf raise:
- 90kg 3x20

[Naruto rulezz]

Training A

Push press:
- 50kg 1x
- 60kg 1x
- 50kg 2x3 @ RPE 8
Paired met
Weighted neutral grip chin ups:
- BW + 20kg 2x
- BW + 25kg 3x2

Zercher lunge om en om:
- 20kg 10x p.k.
- 22.5kg 2x10 p.k.

Wide grip banded BB shrugs:
- 90kg + groen 1x12
- 95kg + groen 3x12
Superset met
Standing calf raise:
- BW + 50kg 3x15
- BW + 60kg 1x15

Unilateral standing leg curl:
- 6kg 25x
- 6kg 20x

Push ups:
- BW 20x
- BW 13x

[Naruto rulezz]

Training B

Zercher squat:
- 42.5kg 2x6

Incline BP:
- 60kg 10x
- 60kg 6x

Chin ups:
- BW + 6kg 3x6

RDL:
- 55kg 12x
- 60kg 6x

DB h-curl:
- 10.75kg 3x12
Superset met
Rope cable pushdown:
- 8kg 3x20

Hollow hold niveau 1 2x60 seconden

[Naruto rulezz]

Training C
Weighted dips:
- 41kg 5x, 4x

Inverted row:
- BW voeten op bankje: 18x, 13x, 10x

Zercher split squat:
- 30kg 10x
- 30kg 2x6

DB side raise:
- 10.5kg 2x12, 1x8

Glute/hyperextension:
- BW 2x25
Superset met
Lying DB reverse fly:
- 12kg 3x25

BB seated calf raise:
- 90kg 3x25
superset met standing calf raise BW 3x25

[Naruto rulezz]

Training A

Push press:
- 50kg 1x
- 60kg 1x
- 50kg 2x6
Paired met
Weighted neutral grip chin ups:
- BW + 25kg 3x, 2x, 2x, 1x

Zercher lunge om en om:
- 25kg 6x p.k.
- 25kg 6x p.k.
- 30kg 6x p.k.

Wide grip banded BB shrugs:
- 100kg + groene band 4x12
Superset met
Standing calf raise:
- BW + 65kg 4x12

Unilateral leg curl:
- 6.25kg 25x, 20x

Push ups:
- BW 23x
- BW 15x

[Naruto rulezz]

Training B

Zercher squat:
- 45kg 2x6
- 50kg 1x2 @ RPE 7.5

Incline BP:
- 70kg 2x4

Chin ups:
- BW + 6.25kg 4x6
Paired met DB side raise:
- 10kg 20x, 20x, 15x, 10x

RDL:
- 50kg 15x
- 60kg 12x

DB h-curl:
- 11kg 2x10
- 11kg 1x7
Superset met
Rope cable pushdown:
- 8.25kg 20x
- 8.25kg 2x10

Hollow hold 2x 60 seconden