Halfbreed is Back from the Sofa!

Training Logs
21

Dynamic lowerbody day 20th of may.

Box squats 45% 8x2
65kg 8 sets of 2 1min rest between.

speed Deads 65% 6 sets of 1
105kg 6 sets 1 rep.

assistance stuff
straight leg deads
80kg x9, 82.5kg x9, 85kg x8 85kg x8

Abwheel rollouts
3 sets of 10

notes

lower back was in missery all day, been working on a backyard project and carrying rocks and building a fireplace. I stood in some unfortunate positiones all afternoon.
appart from that i was happy with the dynamic work, filmed a speed dead rep to assess my shit.

22

Recap of the last 3 sessions. Have not been online much since summer came knocking.

Dynamic upper body day - speed bench.
45% 9 sets of 3 reps @ 50kg

Assistance lifts:
T bar rows 4 x8 (ish)
45x15
60x12
70x10
80x8

A1 dips
20, 20, 20 (15+2+2+1)
A2 neutral grip pullups
10, 10, 10 singles on last set

Max effort lowerbody day

Rack pull 3 rep max rampup , bar below knee
60, 80, 100, 120, 140, 160x3 tried 180 but bar would not move

Front squat
60x6
65x6
70x6
75x6

Conditioning bb complex 3 rounds 40kg
Reverse lunges 10each leg
Behind the neck press
Hang clean
Bb row
Put down bar and
Plyo pyshups

Notes: very frustrated atmyself for not getting more on rack pulls. I have done more in the past so there is work to be done.
Happy with the frontsquats tho, never liked them at all. Hate them.

Wich brings us to today.

Max effort upper body

Floor press 3 rep max rampup
40x3
60x3
70x3
80x3
90x3
100x3 - filmed PR
110x3 - filmed more PR!

Between sets i did 5 neutral grip pullups or 8 knees to elbows. Alternating.

Assistance work
A1 : 80% floor press
85x5
85x5
85x5
85x5

A2 : db row
32x10
40x10
44x10
48x8

Then i wanted to do some handstand pushups. This did not go my way, grinded out 5 ugly ass half reps. Opted for dips.

Dips 2 x max rep
24reps
15+2+2+2+2reps

Notes:
Happy with the floor press. I struggled a bit on the last set and the last rep was a grind. I will post the video shortly.
Very annoyed at the handstand pushups,the force production was nowhere to be found. So the substituted dips took all my effort to get done.
Triceps and the surrounding area bloodgorged. Good night.

23

100kg 3reps

110kg 3 reps grind

24

Work of the day

Dynamic

Box squats 50% of 1rm
70kg 8 sets 2 reps
Between sets 6 abwheel rollouts

Speed deads 70% of 1 rm
112.5kg 6 sets 1 rep
Between sets 6 abwheel rollouts

Stiff leg deads
80kg x10
90kg x8
90kg x8
90kg x10

Notes:
I kept repeating to myself:"practice violence in the gym, kindness everywhere else:
Like a mantra for how i wanted my dynamic day going and it got downright nasty. Squat, abwheel repeat 8 times, no real rest. Did the same on speed deads.

25

Allright. Update time, first off is satyrdays dynamic upperbody day.

A1 speed bench 50% 9x3
55kg 9 setz of 3 reps
A2 v-situp 10 reps
10, 10, 10, 10, 10, 10
No rest juzt back and forth till i was done.

B t-bar rows 40 total reps
80x10 x9 x8 x6 x7

C reverse grip bench 40 total reps
50 x12 x12 x12+4 (restpaused last set as i didn’t want to fully rest for 4 louse reps)

D face pulls 100 total reps
Didn’t note down the weight, but it was 2x50 reps.

Notes: not much to say, dynamic days make me feel good, like i want to ripp out double the sets and stuff. So amped up.

Monday max effort lowerbody day

Defrancos agile 8

A1 good morning ramp up to 3rm
40,50, 60, 70, 80, 90, 95, 100 x 3 pr!
A2 garhammer raises
5, 5, 5, 5, 5, 5

B1 Front squats
80x5 4 sets
B2 db sl deads
60x12
75x10
80x8
80x7

Notes:
So wierd going for a max effort good morning. But there it is, 100kg for 3reps. I am happy about that. Form was probably not super, i did film it so i will post it shortly.
Front squats felt nice and stable. No leaning forward this time, i countered my bad t spine flexability by hanging straps from the bar that i could hold onto to while driving my elbowz up to further get my chest up as not to cave in forward… man that was a logass sentence.

Goood night

-half

26

Good morning max effort, 100kg 3 reps

27

workout of the day, max effort upper body.

A1 Rack press ramp up to a 3rm
40, 50, 60, 70, 80, 90, 95, 100, 110kg x3
A2 Band pullaparts
20, 20, 20, 20, 20
A3 Neutral grip pullups slow decent
5, 5, 5, 5, 5, 5, 6, 6

B1 Rack Press 80%
85kg x6
85kg x6
85kg x6
85kg x6
B2 T-bar row
60kgx12
75kgx10
80kgx10
85kgx9

notes:
rack press man, wierd shit. seems 110kg on pressing is a dead stop for me. the last two reps on that set was not pretty. ass came of the bench and it was rather slow.
got angry and busted trough the assistance work and went home.