Dips
1x6 - +2.5
1x6 - +5
2x6 - +7.5
1x6 - +10
Midway through 2nd set realized that to cut 1/2 weight for this exercise I should use assisted dip machine because my halving the weight on the belt I’m not accounting for my own bodyweight. That made me feel pretty stupid, but there’s no way I’m using an assisted dip anyways. I’ll just go with straight BW for future deloads, I guess.
Breakdancing. Really solid business got done today.
Warmup
~10 mins
Forearm headspin
~65 mins
best: 7/8 turn (PR)
Mind the left leg, make sure it ends up in the right spot to ensure longer-lasting balance and thus more spin.
Windmills
~40 mins
best: clean triple (PR)
Don’t overdo these. Got my PR, did some more, got tired, and I quit right then and there before I hurt myself like I did before.
Handstands
8x2
best: 76sec (PR)
Handstandwalk
3x2
best: down + 1/4 back (PR)
Got the turn-around down. Just have to stay extra tight. Nice.
No breakdancing. I had this pain in my left low back every time I hit the bottom of a squat, even with these tiny weights. It can’t be a mobility problem because, well, I’m damn flexible. I’m pretty sure it’s due to the day I tried to learn how to do a front flip. To practice tucking, I would jump up, tuck, and land like that. But the shock from that landing always came through my foot and into what is now the problem area. I didn’t think it was a big deal then but I hope it gets fixed now. In any case I need to minimize impact so no breakdancing today and likely none tomorrow.
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.[/quote]
Thanks, but it’s not like that though. I got forced down to really low reps in cycle 13 (except deadlift), here’s what I got in week 3 of cycle 13:
Deadlift: 6x280
OHP: 2x135
Squat: 2x225
Bench: 1x160
The difference was I tested my maxes after cycle 13 and they were considerably lower than what the calculations were being based on so when I put those new, true maxes in, I ended up with light weights and really high reps. Though I am off to a slightly better start in terms of amount of reps on last set this cycle than I was in my very first cycle, so that’s good.
It will be 3-4 cycles before I get to lift weights that are heavier than I’ve ever used before for all four main lifts
Breakdancing practice today. 2 1/2 hours instead of the usual 3. Got in late because I got a small motorcycle and a license to ride it, so I wanted to test out both.
Warmup
~10min
FA headspin
~70min
Sucked. Kept tripping over right arm. Lifting forearms off ground and spinning on solely head to prevent this helped noticeably. But I was tired out before I discovered this form cue so all I got today was a couple spins that were almost 3/4’s.
Windmills
~60min
best: 4, but my knee bumped the ground on one or two. Also: Something about setting my shoulders helped me re-stab without rolling onto my face. I can’t describe it but it was just this way of rolling that made life so much easier with this move.
Here’s a video of me doing some mills. Generally pretty poopy looking but I got the idea and I always do worse on video. Call me negative but it’s scientific fact by now, sorry.
Handstand
2x2
best: 60sec
Had 10 minutes before the gym closed when I started doing these. So I couldn’t rest much between sets and I was a little tired out by the time I got to my PR handstand.
Measurements always go the wrong direction after a deload week. Another effect of deload weeks, however, is that they restore my ability to run around like a 4-year old.
Breakdancing
1990s
Was toasted out from lifting. Nothing new.
I notice I do worse on assistance on week 1. I think the deload week recovers me just fine, but it takes away from my conditioning so I get tired out before I finish the whole workout. Then I adapt by week 2 and I can still get assistance PRs in week 3. This little phenomenon happened last cycle with cleans. I think the stronger I get the more effect this will have as I will be able to drain myself out more and more in just that one final PR core lift set.
But: I got my core lift PR and that’s all I care about. I’d much rather it this way than get an assistance PR but not make progress or regress in the core lift.
[quote]marrot wrote:
I got my core lift PR and that’s all I care about. I’d much rather it this way than get an assistance PR but not make progress or regress in the core lift.[/quote]
Because I got a PR today I made an on-the-spot decision to stay with the old 6x6 for DB bench and DB OHP for this cycle, but avoid going to failure.
DB OHP
1x6 - 50s
1x5+1C - 50s - That last rep I brought the weights down quickly to get a little bounce, so my knees bent a bit.
1x5:F - 50s
2x6 - 45s
1x6 - 50s
Dips
1x6 - +25 (PR)
1x5:F - +25
1x5:F - +20
1x5:F - +15
1x5:F - +10
What was that about going to failure on assistance exercises? I was mad at myself for failing so many sets here. I thought I could get away with just dropping 5 lbs after a failed set. Looks like it’ll have to be 10.
Forearm headspin
~75min
best: bit more than 7/8 (PR)
Legs parallel to ground, switch legs quickly and fully.
Windmills
~65min
best: clean 4 (PR)
Don’t overthink it. Just stay tight in legs, ass, and especially stomach.
Handstands
3x2
best: 54sec
Couldn’t focus. Had one where it could’ve been a PR but I farted, no joke. At least I got to fart upside-down though, not a lot of people do that in their lives.
Handstandwalk
1x2
best: down
Focused on going fast. I wanna run on my hands.
BB hold
235 lbs
12sec, 10sec, 8sec
Got in trouble for these, will have to find a politically correct grip exercise.
Breakdancing
1990s
~20min
I cut down on time spent with these and focused on working hard for short time. This minimized cool-down and kept me focused. I wasn’t nearly as fatigued as I thought I would be. Resting was fine, the trick was just to avoid sitting down.
My normal gym was closed so I had to go to another one for today. The lady there was really cool; she let me train without a parent signature (I’m only 17). Helping matters was I was the only person in there and I could turn down the stereo so it was sweet solitude for an hour and a half.
Bench press
5x95
5x110
16x125 - Beat previous 15x120(14,1). This is the most reps I’ve ever gotten on a rep-out.
Bent-over row
2x10 - 185
1x6:F - 185
2x10 - 175
DB BP
2x6 - 60s
1x5:F - 60s
3x6 - 55s
DB hold
120s, no towels
30sec, 15sec, 23sec
120s were the heaviest DBs in the gym. For some reason when towels were wrapped around them I couldn’t pick them up.
Breakdancing
1990s
~20min
Nothing new.
The fact that I got military and bench PRs this week tells me that all I had to do was stop repping out the DB OHP and DB bench as much.
Overhead press
3x90
3x100
8x115 - Beat previous 7x115(14,3). The 7x115 PR goes all the way back to cycle 11. It definitely helped that I backed off on the assistance work.
Decided I will spend at most one hour on headspin and mills. 1) I have to make time for handstands which are boring but I need the wrist strength and 2) I have to make time for these other things called “homework” and “sleep”.
Warmup
~5min
Forearm headspin
~60min
Experiment with packing neck.
High on head is necessary.
Got mostly around 3/4-7/8.
best: 7/8
Windmills
~60min
best: clean 5 (PR)
Re-stab with hands, not face. Entire lower body should be TIGHT.
Handstand
6x2
best: 65sec
Handstandwalk
2x2
best: down+1/5 back
Smith BB hold
235 lbs
20sec, 15sec, 17sec
This is my politically correct grip training solution for the suburban Y that I breakdance at. Set the safety stops and it’s nice and quiet for Mrs. Jones to read The Notebook on the recumbent bike.
Squats tomorrow. I will be going on vacation on Friday afternoon so I’ll squeeze in the rep-out for bench during free class time in the morning, and probably have late log updates.
