Warm-up
~20 mins
Front handsprings, squats, push-ups. I always do this but I never account the time for it. Until now.
Windmills
~70 mins
Keep at it.
Forearm headspin
~55 mins
best: almost 7/8 (PR)
Same deal, just keep at it. Today’s PR was better than Wednesday’s, I remember that for sure. I should take another video because I’m pretty sure this looks good when I get a decent spin going around.
Handstands
~5 mins
Need to make more time for these. They sucked. I can feel my wrists getting weaker.
Only got to do 2 1/2 hours instead of my preferred 3. Once again, not my choice.
Still Ramadan. Ate literally the exact same food every day so I know bloat is from night feedings - all that food coming in at once and hanging in my system throughout the morning while I’m taking these numbers.
I don’t know whether it’s necessary for me to take my measurements every week especially if my goal is to stay at my current size anyways. Oh well, I’ll keep doing it anyways. It’s another way to keep myself accountable if nothing else.
Clean
1x6 - 175 (PR) - Nice.
1x6 - 180 (PR) - Niiiiiiice!
1x2:F - 185 - Now this just made my day. 185 used to be my 1RM on deadlift.
1x6 - 175
1x4:F - 175
Breakdancing
Various handstand stuff
One-handed against wall (belly facing wall)
1990s - Experiment with leg positioning.
Handstands and handstand walks
Should not do so much stuff. Should literally pick ONE thing, work on it, and leave. Ended up twitting away 3 hours for this workout because I dilly-dallied around in breakdancing practice.
Thanks for reading! It’s always encouraging when people post in my log.
8/7/12 - Tuesday
Cycle 14, Week 3, Day 2
Overhead press
5x90
3x105
7x115 - No PR. Rep 8 was halfway up but it was a real grinder, my back was arched as far as it would go, and it started coming down so I called it quits right there.
Dips
1x6 - +5 (PR)
1x6 - +10 (PR)
1x6 - +15 (PR)
1x6 - +20 (PR)
1x3:F - +25 - I felt pretty hardcore with that big fat 25-lb plate lol.
Last week I did these at home, between two desks. Range of motion was limited since the desks were low, so my knees hit the ground before I really went deep with my shoulders. So I can’t really say anything last week was a PR. Which is why I was really happy with what I got here. I put 20 pounds on my dip in three weeks.
Breakdancing
1990s
Get on top of right arm. Set up facing left. Feet stay close for balance but snap together quickly for power. These cues helped. I didn’t just get spins that flopped around quick and crashed into the ground, I actually had a fair amount where I stayed in a one-handed handstand for a second.
best: 5/8 turn
Forearm headspin
~100 mins
best: 3/4 turn
Avoid putting legs too close. The added stability is not worth the loss of sheer turning power. So I learned one way that doesn’t work.
Windmills
~60 mins
Almost got a clean double, not sure what to do here but keep practicing and avoid hurting myself with too much volume. Practiced from footwork and from freeze.
Handstand
8x2
best: 58sec (PR)
Handstand walk
3x2
best: down + 1/2 turn
Turning is hard, takes a lot more stability than I always think. But I can walk more quickly now though. I think it would be cool if I could get a 7-8 second 40 yard dash with a handstand walk.
BB hold, no towels (gym I breakdance at won’t allow it.)
1x20sec - 235
2x10sec - 235
Internet down at my house. Doing all my training sessions as planned but will be posting them late (see: next week). Noob ISP is taking a week to reconnect the internet :l
I made it myself in Excel the day I started cycle 1. Pretty simple, just put your maxes in at the top and it handles everything.[/quote]
thanks man. Its amazing that youre still able to get high reps on the last set after a year of 5/3/1, keep it up! I want to run 5/3/1 after my football season is over.
Yeah, the problem was that I was taking too many sets to failure on bench days, especially with DB bench. But last week I took it easier with DB bench and stuck to doing no more than the 6 reps that I planned when I made this assistance program. All of a sudden I don’t feel drained this week, but ready to push my limits. Good deal then.
Looking back through my logs I see my little plateau with bench (starting with when my 9x140 PR fell to 8x140) started at the same time I started going to failure on DB bench a ton. Last week I stopped going to failure on DB bench as often as I used to, and this week I got a +5 lb bench PR over last week. So the lesson for me is: Leave a little in the tank, especially with assistance lifts.
Bench press
5x110
3x120
10x135 - Beat last week’s 10x130. That’s a relief.
Breakdancing
1990s
Get on top of right arm, legs close but snap together quickly, focus on spinning around. Got a little better than last time’s 5/8 turn.
So for next cycle instead of 6x6 DB OHP and DB bench I’ll just work up to one heavy set to failure on those two exercises for their respective days, and see how I progress then. All other exercises stay the same.
Breakdancing today. Didn’t have time for handstands, had to do some business in the morning so I only got 2 hours to practice instead of my normal 3. I could’ve done them at home, but by the time I got home I already showered and stretched so I’ll just do them after a deload workout this week. Not too worried about anything falling apart from missing some handstands.
Warm-up
~10 mins
Forearm headspin
~15 mins
Top of head is beat up, give it time to recover.
Windmills
~105 mins
best: clean double (PR)
Accomplished by the following set up in hangglide: Head tucked, legs wide, ass, abs, and legs all tight. Rolled as usual and it just came around. When I accomplished this I ran around the basketball court screaming, and I’m not ashamed. I have a video, will post it if I’m not too lazy.
Breakdancing
Handstands
8x2
best: 69sec(PR)
Tuck elbows in before kicking up. Ease elbows to the outside once handstand is up.
Do not lock elbows but do not let them flex too much, either.
Handstand walk
3x2
best: almost full court. I took about 17 full strides from where I started to full court so I estimate about that many yards.
Breakdancing
Handstands
8x2
best: 69sec(PR)
Tuck elbows in before kicking up. Ease elbows to the outside once handstand is up.
Do not lock elbows but do not let them flex too much, either.
Handstand walk
3x2
best: almost full court. I took about 17 full strides from where I started to full court so I estimate about that many yards.