Naruto's log

[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 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]

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 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]

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