Naruto's log

[Naruto rulezz]

Training A

Squat:
- 100kg 1x1
- 75kg 3x8

Military press:
- 38.5kg 8x, 6x, 6x @ RPE 8.5 / 7 / 7
- 40kg 6x @ RPE 8.5
Paired met
Weighted neutral grip chin ups:
- BW + 20kg 4x2 @ RPE 8.5/8.5/9/9

Wide grip power'ish shrug: met straps
- 120kg 6x
- 130kg 6x
- 140kg 4x
- 150kg 10 sec hold

unilateral leg curl:
- 13kg 2x15
- 13kg 1x6

Weighted accomodating dips:
- BW + 17.5kg 2x4 @ RPE 5 en 6
(focus op explosiviteit)

One legged calf raise:
- BW + 3kg 4x15

[Naruto rulezz]

Training C
Weighted dips:
- BW + 32.5kg 3x4 @ RPE 6/6/7
- BW + 35kg 1x9 @ RPE 8.5/9

Pendlay row:
- 70kg 3x4
- 70kg 1x6

BSS:
- BW + 4kg 3x12

DB pullover:
- 20kg 2x20
Superset met
DB side raise:
- 6.5kg 2x20

Glute/hyperextension:
- BW + 22.5kg 2x25
- BW + 22.5kg 1x15
Superset met
Lying DB reverse fly:
- 12kg 25x, 20x, 15x

BB seated calf raise:
- 80kg 4x30
Superset met tibia raise 4x25

[Naruto rulezz]

Training B

Snatch grip conventional DL:
- 60kg 6x
- 70kg 6x
- 80kg 4x (met straps)

Incline BP:
- 62.5kg 8x, 5x, 4x, 4x @ RPE 8.5/8/7/7.5

Pull ups:
- BW + 0.5kg 11x, 10x, 8x, 8x, 6x
Paired met DB side raise: 6kg 25x, 25x, 20x, 20x, 20x

Zercher squat:
- 30kg 2x10
Superset met
DB pullover: 20kg 2x20

BB curl:
- 22kg 12, 10, 10x
Superset met
Two arm OH triceps extension:
- 8kg 25x
- 10kg 2x20


Hanging knee raise: BW 25x

[Naruto rulezz]

Training A

Squat:
- 90kg 2x1
- 73kg 3x8

Military press:
- 37.5kg 4x8 @ RPE 7/7.5/8/9
Paired met
Weighted wide neutral grip chin ups:
- BW + 17.5kg 4x4 @ RPE 8

Wide grip shrugs:
- 130kg 4x6

Unilateral leg curl:
- 12.25kg 3x15

Weighted accommodating dips:
- BW + 16kg + lightband 2x6 @ RPE 6

One legged calf raise:
- BW + 2.5kg 4x15
Superset met tibia raise 4x25

[Naruto rulezz]

Training C

Weighted dips:
- BW + 30kg 3x6 @ RPE 6.5/7/7.5
- BW + 30kg 8x @ RPE 9

Pendlay row:
- 67.5kg 3x6, 1x8

Bulgarian split squat:
- BW 6x (3 sec down, 2 sec hold, 3 sec up)
- BW 12x
- BW + 4kg 12x

DB pullover:
- 18kg 2x20
Superset met
DB side raise:
- 6.25kg 2x20

Glute/hyperextension:
- BW + 22kg 3x20
Superset met
Lying DB reverse fly:
- 12kg 3x20

BB seated calf raise:
- 75kg 4x30
Superset met
Tibia raises 4x25