Right thigh: 23 1/4 (-1/8)
Left thigh: 22 1/4 (-1/8)
Don’t know what to make of all this. Deload coming up, then I’m thinking about eating more to finish strong in cycle 13, and finally find my new 1RMs. New food plan is about 330/230/120 carbs/proteins/fats, about 3300 calories/day (up 450 calories from currently), with foods like oats, eggs, milk, chicken, rice, greek yogurt, the good stuff. Not sure whether I should go for it though. Looking at my PRs progress has actually been more consistent than I thought it was, and I don’t want to hurt my power/weight ratio by increasing my weight; muscle or fat. I’m leaning away from eating more until I’m convinced I need to to make more progress.
Breakdancing:
Windmills - 3x3
Starting with right foot out to get more room for momentum does not seem to help. However, explosively turning over for the re-stab does.
I’ll have to write an apology letter to gravity, I might have hurt its feelings.
Windmills
11x3
Re-stab with hand closer to waist doesn’t work. Almost got a clean double just by whipping around quickly and focusing on keeping legs wide.
Handstand
8x2
best: 31sec
Handstand walk
3x2
best: 1/2 court (PR)
The other people in the basketball court were not as excited about this PR as I was.
Airbaby freezes (new move!)
Took me a while but I can do them now. They’re tough so I’ll keep at them until they’re easy. If you don’t know what they are you should probably look them up so you know what I’m talking about with them.
I have to put my knee on the right side of my elbow, right in the ridges of the two joints. I also have to keep my head low to balance forwards vs backwards.
Nike/headswipe move sets
Just so I keep the hang of it. Nikes look better if I don’t touch my left hand to the ground and if I control myself to land backwards rather than fall forwards and have to recover from there.
Breakdancing training. I really attacked windmills today with all I had in terms of drive, and it paid off - I made progress albeit not as much as I had planned for the day, but I know if I keep attacking windmills like I did today I’ll make progress much more quickly.
Windmills
14x3
Keep at it. Got close to a clean double. My goal was to GET a close double today and I would have kept at it but my hip kept banging against the ground, which was really freakin’ painful.
Handstands
9x2
best: 28sec
Slight over-kick, THEN adjust with hands. Do NOT push back too much with hands.
Handstand walk
3x2
Got a really solid distance, I practiced at the nearby gym (it has a better floor) instead of the downtown one though so I can’t really gauge it. But it was solid.
Airbaby freeze practice
Going into them from footwork, holding them
Nike/headswipe move set (just one)
No problems here, looked/felt fine.
Deadlift
5x195
5x225
11x250 - No PR, which has me confused because to be honest I’m used to getting +10lbs PRs on this lift. I guess days like this just happen. If I lose any more weight like I did last week, I’ll start eating more.
Breakdancing
Windmills - 7x3
Back and legs mobility sucks after lower body workouts, thinking about cutting these out after deadlift and squat days. Added benefit would be recovering from the booboos I get from messing them up as often as I do.
DB skull - I focused on improving my form, but the reps did not keep up.
1x9:F - 60
1x6:F - 60
1x8:F - 55
1x10 - 50
1x8:F - 50
Pull-ups - These are boring, I want to use weight for them, even if only 5 or 10 pounds.
6,4,1,1,2,2
16 total
Breakdancing
Windmills
3x3
I spent more time warming up and performed much better with these today than yesterday. If I warm up for them I will be able to do them after every lifting workout. No clean double today yet but got some OK ones.
I will only focus on getting clean doubles on dedicated breakdancing days. After lifting days I will just focus on re-stabbing with my feet off the ground. This limits the frequency of me banging my hip against the ground and also I think it will make me better at re-stabbing stronger.
Windmills
15x3
Sucked. Drop them for a while until I heal. By then I will be stronger anyways. Additionally the fear of hurting those sensitive spots where I’ve bruised/scarred myself such as my hip and rear left shoulder may be toying with me psychologically and keeping me from going to my full potential on these.
Handstands
8x2
best: 45sec (PR)
Handstand walk
3x2
best: Almost half-court, going the long way along a basketball court. PR at this particular gym. I use lines on the floor to mark my progress but if I say “gray line to black circle” nobody would know what I’m talking about. Also started on walking in turns, so I had one “rep” where I took a little stroll about 1/4 way around the 3pt line.
Airbaby freezes
Improved, helps when I almost do a kind of “launch” into the freeze, helps me get into it faster from footwork.
Nikes/headswipes move sets
No problems here, looked/felt fine.
DB carry
100s, down and back in the gym. Made a goal that I set last year and it was easy. I got halfway, then laughed my way back (making sure to keep that intra-abdominal pressure). Didn’t do anything else afterwards. I figured I got my performance so no use chasing more fatigue.
My legs were toasted after these so I used a little foresight and didn’t try front squatting my old PR of 6x185 which is what I could pull off when I used to do light deadlift instead of light squat.
Front squat
2x6 - 155
1x6 - 160
1x4:F - 165 - I will get this next week.
1x5:F - 160
Didn’t do as badly as I thought I would here. I thought that after the light squat I would be forced down to 135 or less. But I kept it going pretty well.
I noticed an instant increase in speed on BW pull-ups when I took off the weight.
No breakdancing today, legs were fried anyways. I will probably practice one-legged air swipes or something tomorrow that is a) a little easier and b) I won’t hurt myself doing it.
Bench press
5x110
5x125
8x140 - Fell back from previous 9x140(12,1).
Bent-over row
1x9:F - 175
1x9:F - 170
1x9:F - 165
1x10 - 155 (barely eeked out #10 and didn’t want another failed set)
1x10 - 145
Going for 5x10 instead of 5x6. The lighter weight should ensure that I don’t hurt myself like I did last cycle when I did 6x195.
DB BP
1x6:F - 60s
1x7:F - 60s
1x3:F - 60s
1x7 - 55s
1x6 - 55s
1x4:F - 55s
Going for more than 6 reps on these in order to get stronger and not just push up this lift but BB bench as well.
DB hold
120s, 2 towels
10sec, 5sec, 30sec
Has a lot to do with how I pick these up and hold them. Looks like I have to work on form with an exercise where all I do is stand still.
Breakdancing
Master swipes practice. Master swipes are one-legged air swipes with your hips really high, so they look really nice. I will work on these while I am recovering from windmills.
Views, views, everywhere…
…such few posters with opinions to share.
Breakdancing training, too lazy to re-type it from my spreadsheet.
Other notes:
Headstands were surprisingly easy for me to learn. My friend taught me the idea of it. I just set up against a wall and then did it without, and some ~3 second ones within about five minutes.
Right bicep: 12 7/8 (-1/8)
Left bicep: 13 1/8 (+1/8)
Right thigh: 23 3/8 (+1/8)
Left thigh: 22 3/8 (0)
No big changes, which makes sense because I kept my food the same. Got two PRs this week, so I’m happy about that. Deadlift stayed the same, which I can live with because I know I will get the PR for it tomorrow. Bench got weaker, which bugged me because it has been stuck for a while now. I hope that since I got more reps on DB bench I will have gotten strong enough to break a PR.
Master swipes - ~90 mins
Keeping a belly full of air helps keep hips high.
Handstands
8x2
Best: 32sec. Sucked but wrist felt sore yesterday and earlier today, and during this training. Oddly enough after doing as much handstand work as I did today it feels great so I’ll get on that 50 second PR this Saturday.
Handstand walk
5x2
Best: about same as previous. Solid business. Think: push forwards, but stay balanced and focused.
Headstands
some
Not too hard, didn’t need a wall. Was tough on my shoulders though.
Circle handstand walk
some
This is a progression to learn 1990s and 2000s. I need to work on this more first though. Think: keep turning right.
Some move sets
BB hold*
2 towels, 225 lbs
16sec, 21sec, 13sec
*Outgrew the 100-lb DBs at the gym where I prefer to practice breakdancing so this is what I’m doing now.
Bench press
3x115
3x135
6x150 - Beat previous 5x150(11,3). It’s about time I got a PR in this lift. I think the repping out with DB bench last week helped.
Bent-over row
1x10 - 175
1x6:F - 175
3x10 - 165
DB BP
1x8:F - 60s
1x6 - 60s
1x4:F - 60s
1x6:F - 55s
1x5:F - 55s
1x7 - 50s
DB hold
2 towels, 120s
5sec, 10sec, 34sec
No breakdancing practice afterwards, I feel like I need to recover more so I can go at it hard on Saturday.
