Naruto's log

[Naruto rulezz]

Training B

Convential DL met straps:
- 120kg 1x
- 130kg 1x
- 140kg 1x
- 100kg 1x
De 140kg als werk gewicht behouden, geleidelijk aan reps toevoegen. Back-off sets met 100kg uitbreiden in sets en reps.

Incline BP:
- 60kg 8,6,6,5 @ RPE 8/8.5/8.5/9.5

Pull ups:
- BW 12x, 6x, 6x, 6x, 6x

Squat:
- 72.5kg 20x
Superset met
DB pullover:
- 8kg 20x

Lat prayer:
- 13.5kg 3x20
Superset met
DB side raise:
- 8.5kg 3x15

Alternating DB h-curl:
- 14.5kg 5x
- 12kg 2x8
Superset met
Band pushdown:
- licht groen (15kg) + licht rood: 35x, 30x, 20x

[Naruto rulezz]

Training C

Weighted dips:
- BW + 17.5kg 3x10 @ RPE 6.5 / 7 / 7.5
- BW + 18.5kg 12x @ RPE 9.5/10

Pendlay row:
- 62kg 12x, 10x
- 63kg 2x10

DB BSS:
- 10kg p.k. 12x, 8x, 8x

Unilateral arnold press:
- 16.25kg 10x
- 12kg 2x15
Paired met
Unilateral lat pulldown:
- 21.25kg 12x, 10x, 8x

Glute/hyperextension:
- BW + 12kg 2x25
- BW + 14kg 1x25
Superset met
Lying DB reverse fly:
- 9kg 2x25
- 10kg 1x25

BB seated calf raise:
- 85kg 4x25

[Naruto rulezz]

Training A
Squat:
- 92.5kg 5x2

Sumo stance OH press:
- 60kg 2x1 @ RPE 9.5 & RPE 10 (Push press)
- 45kjg 5x, 4x @ RP 8 en 9
Paired met
Weighted neutral grip chin ups:
- BW + 35kg 1x
- BW + 25kg 3x
- BW + 15kg 6x
- BW + 5kg 8x

Wide grip BB shrugs:
- 110kg 2x10
- 115kg 2x10

Unilateral leg curl:
- 10.25kg 1x15
- 10.25kg 2x12

Weighted accommodating dips:
- BW + 9kg + light band 15x, 11x

One legged calf raise:
- BW + 10.5kg 15x, 12x, 10x, 10x

[Naruto rulezz]

Training B
Convential DL:
- 120kg 1x
- 130kg 1x
- 140kg 1x
- 100kg 2x

Incline BP:
- 60kg 10x @ RPE 8.5
- 60kg 8x @ RPE 8
- 50kg 2x6 @ RPE 8

Pull ups:
- BW 12x, 6x, 7x, 6x, 6x (totaal 37x)

Squat:
- 75kg 20x
Superset met
DB pullover:
- 10kg 20x

Lat prayer:
- 14kg 3x20
Superset met
DB lateral raise:
- 8.75kg 3x15

Alternating DB h-curl:
- 10kg 10x
- 10kg 10x (alternating curl)
- 20kg 12x (BB curl)
Superset met
Rope pushdown:
- 5kg 3x20

[Naruto rulezz]

Training C
Weighted dips:
- BW + 18.5kg 3x10 @ RPE 6.5 / 7 / 7.5
- BW + 20kg 12x @ RPE 9.5

Pendlay row:
- 65kg 6x
- 65kg 3x4

DB BSS:
- BW 10kg 13x, 10x, 9x

Unilateral arnold press:
- 16.25kg 12x
- 12.25kg 15x, 12x
Paired met
Unilateral lat pulldown:
- 21.25kg 2x12, 1x10

Glute/hyperextension:
- BW + 14kg 2x25
- BW + 16kg 1x15
Superset met
Lying DB reverse fly:
- 10kg 3x25

BB seated calf raise:
- 90kg 3x25

[Naruto rulezz]

Training A
Squat:
- 95kg 3x2
- 95kg 1x3

Sumo stance OH press:
- 60kg 0x (push press)
- 50kg 3x @ RPE 8.5 (push press)
- 45kg 6x, 4x @ RPE 9.5,9
Paired met
Weighted neutral grip chin ups:
- BW + 35kg 1x
- BW + 25kg 4x
- BW + 15kg 7x
- BW + 5kg 8x

Wide grip shrugs:
- 120kg 3x10
- 120kg 1x8

Unilateral leg curl:
- 10.5kg 2x15
- 10.5kg 1x12

Weighted accommodating dips:
- BW + 10kg + lightband 15x, 12x

One legged calf raise:
- 10.5kg 3x12

[Naruto rulezz]

Training B
Conventional DL:
- 120kg 1x
- 130kg 1x
- 142.5kg 1x
- 100kg 3x

Incline BP:
- 61kg 6x @ RPE 7
- 61kg 6x @ RPE 7.5
- 61kg 4x @ RPE 6
- 51kg 5x @ RPE 6.5

BW pull ups:
- BW 12x, 8x, 8x, 6x
Paired met
DB side raise:
- 4kg 30x, 25x, 25x, 25x, 25x

Squat:
- 80kg 20x
Superset met
DB pullover:
- 10kg 20x

BB curl:
- 21kg 12x, 12x, 10x
Superset met
Rope pushdown:
- 5.25kg 3x25

Kneeling band crunches:
- groen 2x25

[Fitjim]

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[Naruto rulezz]

Weighted dips:
- BW + 20kg 3x10 @ RPE 6.5/7, RPE 7.5, RPE 8.5
- BW + 22.5kg 10x @ RPE 9.5

Pendlay row:
- 65kg 4x6

DB BSS superset met reverse lunge:
- BW 15x p.k. / 15x p.k. 3 sets
Gezien knieën wat gevoelig / vermoeid voelde van de 20 rep squat met 80kg op woensdag, maar bij BW gehouden de BSS. Wat higher rep en om wat uitdagender te maken / conditionering, reverse lunges erbij gedaan.

Unilateral arnold press:
- 16.5kg 12x
- 12.5kg 15x @ RPE 9, 12x @ RPE 7
Paired met
Unilateral lat pulldown:
- 21.5kg 3x12

Glute/hyperextension:
- BW + 16kg 3x25
Superset met:
Lying DB reverse fly:
- 10.25kg 3x25

BB seated calf raise;
- 90kg 2x15
- 80kg 1x30

[Naruto rulezz]

Training A:
Squat:
- 97.5kg 4x1

Military pres:
- 30kg 3x8 @ RPE 5
- 30kg 12x @ RPE 7
(deload en vanaf hier rustig opbouwen).
Paired met
Weighted neutral grip chin ups:
- BW + 35kg 1x
- BW + 25kg 5x
- BW + 15kg 7x
- BW + 5kg 9x

Wide grip bb shrugs:
- 122.5kg 4x8

Unilateral leg curl:
- 10.75kg 15x, 12x, 12x

Weighted accommodating dips:
- BW + 11kg + light band 2x12 @ RPE 7.5

One legged calf raise 2 sec hold
- BW 25x, 15x, 15x, 25x
Superset met
Tibia raises 4x25

[Naruto rulezz]

Training B
Convential DL:
- 130kg 1x (was zwaar genoeg voor vandaag)
- 100kg 6x

Incline BP:
- 61kg 8,7,6,5x @ RPE 8/8/7.5/7

Pull ups:
- BW 12x, 10x, 10x, 8x, 6x
Paired met
DB side raise:
- 4.25kg 30x, 30x, 25x, 25x, 20x

Zercher squat:
- 20kg 12x
- 20kg 15x
Erge pomp in lats nog van alle pull ups.

BB curl:
- 21.5kg 12x, 8x, 7x
Superset met
Rope pushdown:
- 5.5kg 25x, 20x, 15x

[Naruto rulezz]

Training C

Weighted dips:
- BW + 21kg 3x10 @ RPE 6.5/7, RPE 7.5, RPE 8
- BW + 23.5kg 10x @ RPE 9.5

Pendlay row:
- 65kg 4x7

Wat lunges, knieën wat gevoelig dus op gevoel gedaan. Vanaf volgende week weer rustig gaan loaden

Unilateral arnold press:
- 16.75kg 12x
- 12.75kg 15x, 12x
Paired met
Unilateral lat pulldown:
- 21.75g 12x, 10x, 10x

Glute/hyperextension:
- BW + bb (20kg) 3x15
Superset met
Lying DB reverse fly:
- 10.5kg 3x25

BB seated calf raise;
- 70kg 4x30
Superset met
Tibia raises 4x25

[Naruto rulezz]

Training A

Squat:
- 100kg 1x
- 70kg 3x8

Military press:
- 32.5kg 3x8 @ RPE 5/6/6
- 32.5kg 1x12 @ RPE 9.5
Paired met
Weighted neutral grip chin ups:
- BW + 37.5kg 1x
- BW + 27.5kg 2x @ RPE 8.5
- BW + 17.5kg 3x RPE 8.5/9
- BW + 7.5kg 5x @ RPE 8.5

Wide grip shrugs:
- 125kg 3x8
- 125kg 1x6

Unilateral leg curl:
- 11kg 3x15

Weighted accomodating dips:
- BW + 12.5kg + light band 12x @ RPE 7.5, 10x @ RPE 8.5

One legged calf raise (2 sec stretch en hold)
- BW + 1kg 4x15

[Naruto rulezz]

Training B

Conventional deadlift:
- 120kg 1x
- 100kg 10x
- 100kg 2x

Incline BP:
- 61kg 10x @ RPE 8.5
- 61kg 6x @ RPE 9
- 61kg 6x @ RPE 9.5
- 61kg 4x @ RPE 7.5-8

BW pull ups:
- BW 13x, 10x, 9x, 8x, 7x
Paired met
DB side raise: 4.5kg 30x, 30x, 25x, 20x, 20x

Zercher squat:
- 25kg 2x10
Superset met
DB pullover:
- 12kg 2x15

BB curl:
- 21.5kg 13x, 8x, 8x
Superset met
Rope pushdown:
- 5.5kg 30x, 20x, 16x

F-walk:
- 16kg p.k. 150 stappen

[Naruto rulezz]

Training C

Weighted dips:
- BW + 22.5kg 10x @ RPE 6.5
- BW + 22.5kg 10x @ RPE 7
- BW + 22.5kg 10x @ RPE 8.5
- BW + 25kg 10x @ RPE 9

Pendlay row:
- 65kg 4x8

Tempo BSS:
- BW 3x6
(3 sec down, 2 sec hold, 3 sec up)

Unilateral arnold press:
- 17kg 8x
- 13kg 12x
Paired met
Unilateral lat pulldown:
- 22.5kg 2x8

Glute/hyperextension:
- BW + 20kg 20x, 20x, 25x
Superset met
Lying DB reverse fly:
- 10.75kg 3x25

BB seated calf raise:
- 71kg 4x30
Superset met tibia raises 4x25