Naruto's log

[Naruto rulezz]

Training C

Paused zercher squat:
- 80kg 2x3 (2 sec paused)

Back extension:
- BW + 10kg 30x
- One legged BW + 10kg 10x L en R

Push press:
- 60kg 2x
- 60kg 1x
- 50kg 5x
Paired met
Paused chin ups:
- BW + 15kg 3x2

Kneeling side bent:
- stok 20x p/k
- 20kg 15x p/k
- 30kg 15x p/k

Dips:
- BW + 55kg 1x
- Paused dips BW + 10kg 4x (2 sec paused)
Paired met
Reverse grip BB curl:
- 37.5kg 5x

Cylinder grip 15kg 1x, 20kg 1x, 30kg 0x

[Naruto rulezz]

Training D

Paused safety bar squat:
- 115kg 1x
- ssb squat 60kg 16x

Safety bar goodmorning:
- 70kg 10x

BB hang power clean:
- 55kg 1x
- 40kg 10x

Wide neutral grip chin ups:
- BW + 3.75kg 8x
- BW + 3.75g 6x
- BW + 3.75kg 5x

Close grip larsen BP:
- 70kg 10x
- 70kg 5x

Sandbag horizontal row & goodmorning:
- 40kg 2x5

Sandbag walk:
- 40kg 44 sec

Seated L-sit pulse 20x

[Naruto rulezz]

Training A

Safety bar squat:
- 130.5kg 1x (PR!)
- 3 sec paused ssb squat 80kg 4x

Deficit deadlift:
- 165kg 1x (PR!)

Weighted calf jumps:
- BW + 8kg elke hand 2x40
Superset met
Push ups:
- BW 32x
- BW 18x

Wide grip BTN lat pulldown:
- 40kg 2x13
Paired met
DB Z-press:
- 12kg 2x8

One arm BB shrug:
- 40kg 2x10 L en R

DB hammer curl:
- 10.5kg 10x > 10.5kg 5x > 8.5kg 5x

[Naruto rulezz]

Training B

SSB Squat:
- 110kg 7x

Standing tempo calf raise:
- BW + 15kg 2x25
Superset met
DB side raise:
- 6.5kg 2x20

Snatch grip pendlay row:
- 80kg 2x5

Wide grip larsen BP:
- 95kg 0x (ging ik al niet vanuit, wou kijken hoe het voelde de excentrische gedeelte)
- 80kg 5x

Neutral grip chin ups:
- BW + 6.25kg 8x

BTN shoulder press:
- 32.5kg 8x

Gargoyle DB preacher curl:
- 10kg 12x
Superset met
Incline DB BP:
- 10kg 30x

Sandbag crunch (sandbag gebruiken als een bosubal om op te liggen voor stretch):
- BW 12x

[Naruto rulezz]

Training C

Paused zercher squat:
- 80.5kg 2x4 (2 sec paused)

Back extension:
- BW + 15kg 20x
- One legged BW + 15kg 5x L en R

Push press:
- 60.5kg 2x
- 60.5kg 1x
- 50.5kg 6x
Paired met
Paused chin ups:
- BW + 15.5kg 2x2
- BW + 15.5kg 1x3

Kneeling side bent:
- stok 20x
- 20kg 20x
- 32.5kg 8x

Dips:
- BW + 55.5kg 2x
- paused dips BW + 10kg 6x (2 sec paused onderin)
Paired met
Reverse grip BB curl:
- 35kg 6x

Cylinder grip: 15kg 5x, 20kg 2x beide kanten
Donker + blauw vingerelastiek 30x