Naruto's log

[Naruto rulezz]

Training B
Conventional DL:
- 80kg 4x
- 100kg 4x
- 110kg 4x
- 120kg 2x

Incline BP:
- 67.5kg 3x2 @ RPE 7/7/8

Pull ups:
- BW + 10kg 4x4
Paired met
DB side raise: 8.25kg 4x15

Zercher squat:
- 40kg 2x4

Spider hammer curl:
- 8kg 20x
- 8kg 2x18
Superset met
Two arm OH tricep extension:
- 10kg 25x
- 12kg 20x

Hanging knee raise 40x

[Naruto rulezz]

Training A
Squat:
- 90kg 5x
- 76kg 6x
- 76kg 4x
- 76kg 1x

Military press:
- 45kg 4x3
Paired met
Weighted neutral grip chin ups:
- BW + 6kg 6x, 6x, 6x, 4x

Wide grip BB shrugs:
- 62.5kg 30x
- 72.5kg 30x
- 82.5kg 20x

Unilateral leg curl:
- 13.5kg 3x15

Weighted accommodating dips:
- BW + 22.5kg + light band 2x @ RPE 4
- BW + 25kg + light band 2x @ RPE 5

One legged calf raise:
- BW + 5kg 3x15, 1x10
Superset met tibia raise 4x25

[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

[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 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