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  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:


  • Naruto rulezz
    replied
    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

    Leave a comment:

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