Naruto's log

[Naruto rulezz]

Training A
Squat:
- 100kg 1x
- 71kg 3x8

Military press:
- 35kg 3x8 @ RPE 6.5/6.5/7
- 35kg 1x10 @ RPE 9.5'ish
Paired met
Weighted neutral grip chin ups:
- BW + 40kg 1x
- BW + 30kg 2x
- BW + 20kg 4x
- BW + 10kg 5x

Wide grip bb shrugs:
- 126kg 4x8

Unilateral leg curl:
- 11.5kg 3x15

Weighted accommodating dips:
- BW + 13kg + licht rood 12x @ RPE 8.5, 8x @ RPE 6.5

One legged calf raise:
- BW + 1.5kg 4x15 L en R

[Naruto rulezz]

Training B

Conventional DL:
- 120kg 1x
- 100kg 10x
- 100kg 4x

Incline BP:
- 62.5kg 6x, 4x, 4x, 3x @ RPE 8/7/7/6.5

BW Pull ups:
- BW 14x, 10x, 9x, 8x, 7x
Paired met:
DB side raise:
- 4.75kg 30x, 30x, 30x, 20x, 20x

Zercher squat:
- 25kg 15x, 12x
Superset met
DB pullover:
- 14kg 15x, 20x

BB curl:
- 22kg 2x10, 1x6
Superset met
Rope pushdown:
- 5.75kg 25x, 15x, 15x

[Naruto rulezz]

Training C

Weighted dips:
- BW + 23.5kg 3x10 @ RPE 7/7.5/9
- BW + 26kg 6x @ RPE 9.5

Pendlay row:
- 67.5kg 3x4, 1x6

Tempo BSS:
- BW 8,6,6x

DB pullover:
- 16kg 2x20
Superset met
DB side raise:
- 6kg 2x20

Glute/hyperextension:
- BW + 21kg 3x25
Superset met
Lying DB reverse fly:
- 11kg 3x25

BB seated calf raise:
- 72.5kg 4x30
Superset met tibia raises 3x25

[Naruto rulezz]

Training A

Squat:
- 100kg 2x
- 72kg 3x8

Military press:
- 36kg 4x8 @ RPE 6.5/7/7.5/8
Paired met
Weighted wide grip neutral chin ups:
- BW + 45kg 0x (30kg 1x wel gelukt als laatste w-up)
- BW + 25kg 2x (was leeg)
- BW 8x @ RPE 7

Wide grip BB shrugs:
- 120kg 2x6
- 130kg 2x6

Unilateral leg curl:
- 12kg 3x15

Weighted accommodating dips:
- BW + 15kg + light band 2x6 @ RPE 6

One legged calf raise:
- BW + 2kg 4x15
Superset met tibia raise 3x25

[Naruto rulezz]

Training B

Conventional DL:
- 120kg 1x
- 100kg 15x
- 100kg 4x

Incline BP:
- 62.5kg 8x @ RPE 8.5
- 62.5kg 4x,4x,3x @ RPE 7.5/7.5/6.5

Pull ups:
- BW + 0.5kg 10x, 10x, 8x, 8x, 6x
Paired met
DB side raise: 5kg 30x, 30x, 20x, 20x, 20x

Zercher squat:
- 26kg 2x12
Superset met
DB pullover:
- 16kg 2x20

BB curl:
- 22kg 12x, 10x, 8x
Superset met
Rope pushdown:
- 5.75kg 25x, 20x, 15x

[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

[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 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 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 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]

Gister wat last gehad van biceps aanhechting bij schouder, kwam door de hold met 150kg. Iets teveel van het goede.
Vandaar wat rustiger'ish aangedaan.

Training B

Snatch grip conventional deadlift:
- 80kg 3x6 (met straps)

Incline BP:
- 40kg 3x15 (deload)

Pull ups:
- BW 4x3 (deload)
Paired met
DB side raise 6kg 4x15 (semi deload)

Zercher squat:
- 30kg 2x12

Spider DB curl:
- 6kg 2x25
- 8kg 1x15
Two arm OH triceps extension:
- 8kg 25x
- 10kg 2x25

[Naruto rulezz]

Training C

Weighted dips:
- BW + 40kg 3x2 @ RPE 6/6.5/6.5
- BW + 40kg 6x @ RPE 9

Pendlay row:
- 70kg 3x6, 1x11

Bulgarian split squat:
- BW + 6kg 3x12

DB side raise:
- 8kg 4x15

Glute/hyperextension:
- BW + 25kg 2x25, 1x15
Superset met
Lying DB reverse fly:
- 12.25kg 23x @ RPE 10, 15x @ RPE 6
- 13kg 20x @ RPE 9
- 14kg 15x (als extra) @ RPE 8.5

BB seated calf raise:
- 82.5kg 4x30
Superset met
Tibia raise 4x25

[Naruto rulezz]

Training A

Squat:
- 102.5kg 2x1 (eerste set was net paralell, vandaar 2de set gedaan. Die was ietsjes dieper).
- 76kg 3x4 (gezien 2 sets had gedaan bij top set, wat rustiger aan gedaan bij de 76kg sets).

Military press:
- 40kg 6x @ RPE 6.5/7
- 42.5kg 2x4 @ RPE 7.5/8
- 45kg 1x5 @ RPE 9.5
Paired met
Weighted neutral grip chin ups met 2 sec hold bovenin:
- BW + 5kg 4x6 @ RPE 7/7/7.5/8

Wide grip BB shrugs:
- 60kg 30x
- 70kg 30x
- 80kg 20x

Unilateral leg curl:
- 13.25kg 2x15, 1x8

Weighted accomodating dips:
- BW + 18.5kg + lichtrood 3x @ RPE 4
- BW + 20kg + lichtrood 3x @ RPE 5
Gefocust op techniek en explosiviteit

One legged calf raise:
- BW + 3.5kg 4x15
Superset met tibia raise 4x25

[Naruto rulezz]

Training B

Conventional DL:
- 80kg 2x
- 100kg 2x
- 110kg 2x
- 120kg 2x @ RPE 7-8 en mentaal RPE 9 (onderrug wijs > voelde wel goed maar altijd wat extra voorzichtig)

Incline BP:
- 65kg 6x @ RPE 8.5
- 65kg 4x @ RPE 7
- 65kg 4x @ RPE 7
- 70kg 2x @ RPE 7.5 (bonus)

Pull ups:
- BW + 0.5kg 12x, 8x, 5x, 4x
Paired met
DB side raise: 8kg 3x20, 1x15

Zercher squat:
- 32.5kg 12x, 8x

Spider hammer curl:
- 8kg 20x, 15x, 12x
Superset met
Two arm OH tricep extension:
- 10kg 2x25
- 12kg 1x15

Hanging knee raise 40x

[Naruto rulezz]

Training C
- BW + 50kg 3x1 @ RPE 7/7.5/8.5
- BW + 50kg 1x3 @ RPE 10 (4de rep fail)

Pendlay row:
- 72.5kg 4x2

BSS:
- BW + 8kg 3x12

DB side raise:
- 8kg 20x, 16x, 16x, 15x

Glute/hyperextension:
- BW + 26kg 2x15, 1x20
Superset met
Lying DB reverse fly:
- 14kg 2x20
- 14kg 1x15
- 16kg 1x12 (bonus)

BB seated calf raise:
- 85kg 4x30
Superset met seated tibia raise 4kg 2x25, 6kg 2x25