Naruto's log

[Naruto rulezz]

Training vanochtend ging prima! week 3 cyclus 2 afgerond.

Deadlift: met straps
- 107.5kg 1x5
- 122.5kg 1x3
- 137.5kg 1x2
Volgende week wel de deload pakken, en dan over 2 weken, cyclus 3 starten.

Military press:
- 30kg 1x5
- 32.5kg 1x5
- 35kg 1x5
Merkte dat dit toch voldoende was/is om mee te beginnen. Waarschijnlijk door gewenning / tijd niet gedaan, wat 'kracht' verloren in de military press. Dit erg staps gewijs opbouwen,

V-bar lat pulldown:
- pin 12 1x6
- pin 14 1x6
- pin 16 1x5
Laatste was pittig, komende weken wat lager aantal herhalingen (4-6), en over 6 weken +- weer richting de 8-12.

BB shrug:
- 60kg 1x12
- 70kg 1x12
- 80kg 1x12
Prima, zonder straps. Volgende week starten met de 80kg, en vanuit daar met 2.5-5kg per keer verhogen.

DB bent over reverse fly:
- 14kg 1x12
- 16kg 1x8
Prima

Hanging knee raise:
- BW 1x15

[Naruto rulezz]

Training van vanmiddag:

Zercher squat:
- 70kg 1x6
- 72.5kg 2x3

Rack pull pin 3 met straps:
- 132.5kg 1x6
- 132.5kg 1x4

CG BP:
- 50kg 1x10
- 55kg 1x10
- 60kg 1x10

V-bar cable row:
- pin 20 1x25
- pin 20 3x15

Seated DB h-curl:
- 7kg 1x15
- 8kg 1x10

Lying DB extension:
- 8kg 2x10

Hanging knee raise:
- BW 1x25

[Naruto rulezz]

Training ging meh en erge fail op de squat met 120kg, terwijl die vorige week was gelukt met 122.5kg.
Volgende week naar paused squat 4-6 reps met 60% 1RM als start.

Squat:
- 100kg 1x1
- 110kg 1x1
- 115kg 1x1
- 120kg 1x0

Deficit deadlift:
- 70kg 1x6
- 75kg 1x6

In db. bp:
- 27.5kg 1x5
- 27.5kg 2x3

T-bar row:
- 65kg 1x6
- 50kg 2x6

DB side raise:
- 8kg 3x10

Staning DB h-curl:
- 9kg 1x20
- 9kg 1x15

Overhead rope extension:
- pin7 1x20
- pin8 1x20

Hanging knee raise:
- BW 1x26

[Naruto rulezz]

Training vandaag ging prima

Deadlift:
- 60kg 1x5
- 72.5kg 1x5
- 87.5kg 1x5
Deload week van cyclus 2, volgende week beginnen met cyclus 3!

Military press:
- 32.5kg 1x6
- 35kg 1x6
- 37.5kg 1x6

V-bar lat pulldown:
- pin 15 1x6
- pin 16 2x4 > laatste set dropset naar pin 10 6x

BB shrug:
- 80kg 1x12
- 90kg 1x12
- 95kg 1x8

Bent over DB rev. fly:
- 16kg 1x12
- 18kg 1x8

Hanging leg raise:
- BW 3x8

[Naruto rulezz]

Training van vandaag:

Zercher squat:
- 72.5kg 1x6
- 75kg 2x4

Sumo deadlift:
- 70kg 1x5
- 75kg 1x5

CG BP:
- 65kg 1x6
- 67.5kg 1x4
- 67.5kg 1x6

V-bar cable row:
- pin 20 1x25
- pin 20 1x20
- pin 20 2x15

Seated DB h-curl:
- 8kg 1x10
- 9kg 1x10

Lying DB extension:
- 8kg 1x12
- 9kg 1x8

Hanging leg raise:
- BW 3x12

[Naruto rulezz]

Training van vandaag

2 sec paused squat:
- 70kg 1x6
- 72.5kg 1x4
- 72.5kg 1x6

Deficit deadlift:
- 75kg 1x6
- 77.5kg 1x6

In. db. bp:
- 27.5kg 1x5
- 27.5kg 2x4

T-bar row:
- 50kg 1x6
- 52.5kg 1x6
- 55kg 1x6

Db side raise:
- 9kg 1x10
- 10kg 1x10
- 12kg 1x8

Standing DB h-curl:
- 10kg 1x10
- 10kg 1x8

Overhead rope etension:
- pin 9 1x15
- pin 10 1x12

Hanging leg raise:
- BW 1x15
- BW 1x12

[Naruto rulezz]

Training van vanmiddag ging goed:

Deadlift:
- 97.5kg 1x5
- 112.5kg 1x5 < vanaf hier met straps
- 127.5kg 1x6
Laatste was 5+, dus behaald!

Military press:
- 37.5kg 1x6
- 40kg 1x6
- 42.5kg 1x4

V-bar lat pulldown:
- pin 16 1x4
- pin 14 1x6
- pin 15 1x4

BB shrug: met straps
- 90kg 1x12
- 92.5kg 2x10

Bent over DB rev fly:
- 18kg 1x8
- 18kg 1x10

Hanging leg raise:
- BW 1x12
- BW 2x16

[Naruto rulezz]

Zercher squat:
- 75kg 1x6
- 77.5kg 2x4

Sumo deadlift:
-77.5kg 1x3
- 80kg 1x3
- 82.5kg 1x3

CG BP:
- 70kg 1x6
- 72.5kg 1x2 < had geen spotter
- 72.5kg 1x3

V-bar cable row:
- pin 20 1x25
- pin 20 2x20
- pin 20 1x15
+ 5 reps erbij derde set

BB curl:
- 20kg 1x6
- 22.5kg 1x6

Lying DB extension:
- 9kg 1x10
- 9kg 1x6

Hanging leg raise:
- BW 1x20
- BW 1x16

[Naruto rulezz]

2 sec paused squat:
- 72.5kg 1x6
- 75kg 1x4
- 75kg 1x6

Deficit deadlift (15kg schijf):
- 80kg 1x6
- 82.5kg 1x6

In. db. bp:
- 27.5kg 1x6
- 27.5kg 2x3

Yates row:
- 60kg 1x6
- 62.5kg 1x6
- 65kg 1x6

Bent over DB rev. fly:
- 6kg 1x20
- 7kg 1x20
- 8kg 1x15

Standing DB h-curl:
- 10kg 1x10
- 12kg 1x10

Overhead rope tricep extension:
- pin 10 1x12
- pin 10 1x10

Hanging leg raise:
- BW 1x20
- BW 1x16

[Naruto rulezz]

Deadlift cyclus 3 week 2

Deadlift: met straps
- 105kg 1x3
- 120kg 1x3
- 137.5kg 1x4
Doel was 3+, en had perongeluk 2.5kg extra gedaan dan nodig.

Military press:
- 42.5kg 1x6
- 45kg 2x4

V-bar lat pulldown:
- pin 12 1x12
- pin 13 1x6
- pin 12 1x8

BB shrug: met straps
- 92.5kg 1x12
- 95kg 1x10

Band pullapart:
- groene band 3x50

Hanging leg raise:
- BW 1x25
- BW 1x20

[Naruto rulezz]

Zercher pin squat:
- 70kg 2x2
- 72.5kg 1x3
- 75kg 1x1
- 77.5kg 1x1
- 80kg 1x1

Sumo deadlift:
- 82.5kg 1x3
- 85kg 1x3
- 87.5kg 1x3
- 90kg 1x1
- 95kg 1x1
- 100kg 1x1

CG BP:
- 72.5kg 1x4
- 72.5kg 1x3
- 72.5kg 1x2

V-bar cable row:
- pin 20 1x30
- pin 20 1x25
- pin 20 1x20
- pin 20 1x15

BB curl:
- 25kg 1x6
- 27.5kg 1x6

Lying DB extension:
- 9kg 2x8

Hanging leg raise:
- BW 1x18

[Naruto rulezz]

2 sec paused squat:
- 75kg 1x6
- 77.5kg 2x4

Deficit deadlift:
- 85kg 1x6
- 87.5kg 1x6

In. db. bp:
- 27.5kg 1x5
- 25kg 2x4

Meadow row:
- 40kg 3x6

Face pulls:
- p5 1x15
- p6 1x15

Standing DB h-curl:
- 14kg 1x6
- 16kg 1x4

Overhead rope extension:
- pin10 1x15
- pin 11 1x11

Hanging toe bar raise:
- BW 1x5
Hanging knee raise:
- BW 1x10

[Naruto rulezz]

Deadlift met straps:
- 112.5kg 1x5
- 127.5kg 1x3
- 142.5kg 1x3

Military press:
- 45kg 1x5
- 45kg 1x4
- 45kg 1x3

V-bar lat pulldown:
- pin 7 1x15
- pin 8 1x15
- pin 9 1x15

BB shrug met straps:
- 95kg 1x12
- 97.5kg 1x12
- 100kg 1x8

Band pullapart:
- groene band 2x 1x30
- groene band 2x 1x30
- groene band 3x 1x20

Hanging toe to bar raise:
- BW 2x5

[Naruto rulezz]

Zercher squat pin 4:
- 72.5kg 1x2
- 75kg 1x2
- 77.5kg 1x2

Sumo deadlift:
- 90kg 1x3
- 95kg 1x3
- 100kg 1x3

Incline CG BP:
- 20kg 1x12
- 30kg 1x12
- 40kg 1x10

V-bar cable row ss band pullapart:
- pin 20 4x25 ss groene band 4x15

BB curl:
- 27.5kg 1x6
- 30kg 1x6

DB pullover:
- 14kg 1x12
- 16kg 1x12

Hanging leg raise ss W. crunch ss Bicycle crunch:
- BW 1x15 / 15kg 1x15 / BW 1x15 beide kanten
- BW 1x15 / 20kg 1x15 / BW 1x15 beide kanten

[Naruto rulezz]

2 sec paused squat:
- 77.5kg 1x6
- 80kg 1x6
- 82.5kg 1x4

Deficit deadlift: (15kg schijf)
- 90kg 1x6
- 92.5kg 1x6

In. db. bp:
- 20kg 2x6
- 22.5kg 1x4

DB one arm row:
- 14kg 1x15
- 16kg 1x12
- 18kg 1x10
- 20kg 1x10

Face pulls:
- p6 1x15
- p7 1x15

Standing DB h-curl:
- 14kg 1x8
- 16kg 1x3

Crunch ss reverse crunch:
- BW 2x25 / 2x25