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  • 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

    Comment


    • 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

      Comment


      • 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

        Comment


        • 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

          Comment


          • 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

            Comment


            • 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

              Comment


              • 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

                Comment


                • 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

                  Comment


                  • 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

                    Comment


                    • 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

                      Comment


                      • 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

                        Comment


                        • 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

                          Comment


                          • 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

                            Comment


                            • 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

                              Comment


                              • 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

                                Comment

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