Liftin Weights and Beatin Breaks

Training Training Logs
561

12/23/12 - Sunday

Measurements…

Weight: 159 (+1.5)
Waist: 31 3/8 (+3/8)
Chest: 39 1/8 (-1/8)
Hips: 36 1/8 (-1/8)

R bicep: 12 7/8 (+1/8)
L bicep: 13 1/8 (+1/8)

R thigh: 23 7/8 (0)
L thigh: 22 7/8 (0)

Numbers just bouncing around as usual, not worth getting stressed about.

?and breakdancing practice.

Warmup
30min
Front handsprings are consistent and easy with landings.

Headspins
90min
best:3/2
Practiced from forearms and from a basic headstand.

Windmills
75min
Nothing new, will start learning barrel mills.

Wall-flip
30min
It’s going to take more than a psych-up to do this with a hard wood floor under me. I’ll come back to these when I have access to a 2-foot tall mattress of air and cushion.

1990s
15min
Started doing these again, still stuck at 1/2-turns.

562

12/24/12 - Monday
Cycle 19, Week 3, Day 1

Deadlift
5x245
3x280
5x310 - Beat 4x305(18,3). Happy with this PR. The other patrons of the YMCA, however, were not as enthusiastic.

Clean
5x200:F - Stupid of me. But I really felt I had that sixth one in me. Instead, I ended up catching it, falling back, and now my wrists hurt. But it’s a PR regardless.
2x6x175
5x175
6x175

LDL
10-11x235
12x210
11x215
10x220
8x220
11x210

So got two good PRs on this Christmas Eve.

Breakdancing
Forearm headspin
10min

563

12/25/12 - Tuesday

Merry Christmas. Did absolutely nothing today. Gym was closed and wrists hurt too much to practice any breakdancing. They’re feeling better today though, once I warm up I’ll feel good to do them presses.

564

12/26/12 - Wednesday
Cycle 19, Week 3, Day 2

Left wrist still hurt from that fuck-up with cleans on Monday. Stupid of me. Today could have been so much more if I didn’t go for a rep that I wasn’t sure I could’ve gotten anyways, on an assistance exercise for god’s sake. >_< Rolling my forearm, generally moving my hand, hope it’ll be at 100% tomorrow.

Overhead press
5x110
3x120
3x135

DB OHP
1x60s
6x55s
4x55s
6-7x50s
7x50s
6x50s

Dips
5x+45
6x+35
5x+35
7x+30
6x+30

Pull-ups
3,4,5 x BW

Breakdancing
Forearm headspin, 10min
Got some good ones, nothing great. Damn, it’s supposed to be Christmas break but I still get pinned down with time. I promise, one day during this break I will breakdance all day long.

565

12/27/12 - Thursday (late update)

Breakdancing practice, coincidentally during the time I planned during the day to work on my English paper. How unfortunate.

My right wrist is fine after that screw up on Monday with cleans. But my left wrist still hurts. I melted five ice cubes over it but that only helped temporarily. Lucky it wasn’t at all the problem I thought it would be today. It didn’t hurt at all the entire session, but something is probably still wrong with it seeing as I did worse on the BB hold at the end.

Warmup
30min
Front handsprings are consistent and easy. Start with bent elbows, pause at the top, then push shoulders and extend hips. I don’t know if they’re really front handsprings though or just me going ass over head with strictly my hands on the ground.

Headspins, rollback freezes
~110min

Windmills
~50min
Trying to get barrel mills now. They’re hard.

Smith BB hold, 265 lbs
12sec,8sec,12sec

566

12/28/12 - Friday
Cycle 19, Week 3, Day 3

Squat
5x195
3x220
3x250 - Beat 2x240(18,3).

Front squat
6x205
7,6,8,7 x 185

Light squat
11x190
13x175
3x10x180
11x180

Pull-ups
7,4,4 x BW

Breakdancing
Headspins, mills, ~2 hrs. Lots of time and energy today. Nothing great that stood out.

567

12/29/12 - Saturday
Cycle 19, Week 3, Day 4

Left wrist STILL hurts, so I stopped every BB bench rep just a bit short of locking it out and felt fine. But I took reps slower than usual.

Bench press
5x125
3x140
3x160 - I did the first two fine. #3 the spotter grabbed the bar even though I had it (and told him beforehand not to help me unless I’m stuck at the bottom), then I got #4 all by myself, THEN I got stuck.

Bent-over row
11x175
10,12x165
7x170
10x160

DB BP
2x75s:F
5,6,5,5,4x65s

DB hold, 2 towels, 130s
30sec,5sec,15sec

Breakdancing
Windmills
30min
Focused on getting faster. I will need to be able to do these a lot faster before I do barrel mills, and I need to work on avoiding landing on my hip occasionally anyways. This was probably the most focused 30 minutes I’ve ever had in breakdancing practice. I should practice like this all the time.

568

12/30/12 - Sunday

Busting some moves,

Warmup
10min
I can land front handsprings really easily now, so I could spend a lot less time here.

Headspins, rollback freezes
~60min
Best headspin was 3/2 with forearms. It’s been a while since I got a PR.

Rollback freezes are more consistent and I can do them from standing.

I did 60 minutes of focused practice and then felt myself getting tired, cold, and a little bored so I moved on.

Windmills
~90min
Faster, but not fast enough. Don’t know how to practice barrel mills except hug my body, whip myself around and hope I land it.

Back handsprings
~40min
Just like with my “front handsprings”, it’s not really. I more just aim to flip ass-over-head with my hands on the ground, not like the actual gymnastics move that kinda bounces off the hands. I didn’t even get it today, but I came close by just setting up in a bridge and jumping off my right leg while trying to throw my left leg behind me.

Also, update on how jacked I’m getting.

Weight: 161.5 (+2.5)
Waist: 31 1/4 (-1/8)
Chest: 39 1/8 (0)
Hips: 36 5/8 (+1/2)

R bicep: 13 (+1/8)
L bicep: 13 1/8 (0)

R thigh: 24 1/8 (+1/4)
L thigh: 23 (+1/8)

2.5 lbs in a single week from an extra cup of rice every day? Well alright, it’s probably just the holiday food, my mom made this amazing cheesecake. I was a little irked with being over 160, because it pushes the bodyweight ratios for lifts just that little bit higher. But if I’m getting stronger more quickly anyways, and I’m not going for an Olympic record, I guess some extra meat is alright, as long as it isn’t fat ofc.

Overall I’d say my decline in strength really got turned around after my sickness thanks to eating more and avoiding failure (thanks Brian14!). Here’s my PRs for each lift, comparing what I got in 18,3 to what I got this week:

OHP: 1x135 > 3x135
Deadlift: 4x305 > 5x310
Bench: 6-7x155 > 3x160 (not as decisive, ok)
Squat: 2x240 > 3x250

So I’m thinking if I keep it together I can definitely pull off those goals I have for the end of this 10-cycle run.

569

12/31/12 - Monday
Cycle 19, Week 4, Day 1

WELL IT’S ABOUT DAMN TIME I HAD A BREAK… lol

Deadlift
5x130
5x165
5x195

Clean
4x6x85
6x95

LDL
5x10x105
10x115

Breakdancing
Headspins, mills, ~2 hrs, towards the end was doing more resting and thinking than doing though, got tired
Anyways, on my barrel mills I got enough speed to whip myself around to land on my back, but I couldn’t get fast enough to keep my feet off the ground.

Best headspin was 3/2 with forearms, don’t know what to do to get a new PR with this move.

570

Nice man…breakin some pr’s. I bet you are pretty jacked considering how lean you are. How tall are you?

571

1/1/13 - Tuesday
Cycle 19, Week 4, Day 2

Overhead press
5x60
5x70
5x85

DB OHP
6x6x25s

Dips
5x6xBW

Pull-ups
3xBW - walked by the pull-up bar on the way to the basketball court so I figured an easy set couldn’t hurt

Breakdancing
mills, ~1hr
Almost got one clean barrel mill. Legs wide, arms tight, whip around hard. I will get one clean barrel mill by Saturday.

some handstand work just to make myself feel badass, couple handstand pushups against the wall…

headspins, 10min
Nothing new here, I can get consistently a good bit more than full turns now though, but that’s old news…

@Brian14: Thanks, I’m 5’11". It’s funny because I still feel like I look like an average guy, not particularly built or lean. I thought I’d look more “cut up” once I could bench press my bodyweight, deadlift double, etc. oh well

572

1/2/13 - Wednesday

Breakdancing,

Warmup
10min

Forearm headspin
60min
best: little over 2 full turns (PR), was really happy about this.
Whip legs around hard. Trick is to control while going fast.

Windmills
30min
Constantly banging my right hip into the ground from failure to roll high caught up to me today. My right low-back hurt just setting up in a freeze. These absolutely sucked today.

1990s
40min
Also sucked, I had a nasty headache waking up this morning and I just couldn’t focus.

So I generally felt like crap today after headspins, so I went home early and took a three-hour nap. Feeling better now, but today’s the last day of break so I won’t be able to do that kind of thing for a while. :confused:

573

1/3/12 - Thursday
Cycle 19, Week 4, Day 3

Squat
5x115
5x130
5x155

Front squat
6x100
4x6x90

Light squat
10x95
5x10x90

Hard to explain but my schedule was such that I couldn’t practice today. Just as well, as I put that time towards loosening up that spot where I hurt myself doing windmills. Overall I feel much better than yesterday, so I’m going to at least spend a good bit of time on headspins tomorrow.

574

1/4/13 - Friday
Cycle 19, Week 4, Day 4

Bench press
5x65
5x85
5x100

Bent-over row
4x10x80
10x85

DB BP
6x6x30s

Breakdancing
Headspins, handstand work, ~1hr
Getting better at headspins from footwork. Working on doing a handstand push-up without a wall; will give me more choices with going into a headspin. Wider grip on ground helps; got one clean descent with my head and hands on the ground, totally stable, but it must’ve really tired me out because I couldn’t get any more after that.

Spent a lot of time with the lacrosse ball, rolling that tight spot from windmills. It’s at ~99.8%.

4 cycles before I find my new maxes, it’s getting srs now.

575

1/5/13 - Saturday

Light mobility session…

Warmup
15min

Headspins
10min
Head was burnt up, so I gave it a break.

Windmills
110min
Getting better-looking ones, while rolling higher on my back so I don’t hit my hip into the ground and hurt myself in that spot again. There’s no pain whatsoever doing them if I roll high on my back, it’s just a little harder to keep my legs wide.

Barrel mills: Most I whipped all the way around to my back, a couple I even bounced off my back and landed on my front again. No perfectly clean ones, the very best ones my right knee (and solely that) hit the ground, but not at all enough to slow my momentum. Good progress here, just have to make sure I don’t over-do it and hurt myself.

Dives, handstands
45min
Diving into a baby freeze is easy. Worked on popping out of one, my friend is better at that than I am so I have to work on that move.

Almost learned how to go down from a handstand into a baby freeze. Will get it tomorrow, was really close today.

576

1/7/13 - Sunday

Weight: 160.5 (-1)
Waist: 31 1/2 (+1/4)
Chest: 38 3/4 (-3/8)
Hips: 36 3/8 (-3/8)

R bicep: 13 (0)
L bicep: 13 1/8 (0)

R thigh: 24 (-1/8)
L thigh: 23 (0)

Deload weeks always make my measurements go in the wrong direction a bit, no worries since I don’t seem to get any weaker and I feel 100% now.

Breakdancing practice:

Handstand work for ~2hrs. Learned how to go from a handstand into a baby freeze, just had to stay really tight. Also almost got a handstand pushup without a wall today; problem was that coming back up my weight would always shift off my arms no matter how tight I was.

577

1/7/13 - Monday
Cycle 20, Week 1, Day 1

Deadlift
5x220
5x255
9x285 - Beat 10x280(19,1). Yet there is still the 9x295(17,3) from before I got sick, haunting me. No worries! This set was not to failure like the others because for some reason my hands were way more sweaty/slippery today and the bar was like a 285-lb bar of soap. So while my forearms couldn’t even do their job on account of the sweat, my back and legs still had much more energy left.
Buying some kind of invisible chalk (gym hates chalk) so I can get revenge next week.

Clean
5x195
4x6x175

LDL
10x240
8x225
9,12x215
7x225
6x220

Breakdancing
Windmills, 10min
Got acquainted with going in from footwork, no barrels today

578

1/8/13 - Tuesday
Cycle 20, Week 1, Day 2

Overhead press
5x95
5x110
9x125 - Beat 9x120(19,1). Back in business, fuck that slippery bar shit yesterday.

DB OHP
8x55s - PR
5x6x50s

Dips
6x+45 - PR, felt like I had another rep or two but I didn’t want to risk it.
7,5x+35
6,4x+30

Pull-ups
6,4,3xBW

Breakdancing
Mills, ~1hr
Barrel mills: Got one perfectly clean one right at the end, no leg-ground contact at all, landed clean on my back. Trick was keeping legs tight and whipping around hard. Chaining them tomorrow.

579

1/9/13 - Wednesday

Warmup
15min

Head work
70min
Rollback stalls getting more consistent. Got two 7/4 forearm headspins, one out of a rollback stall. Practiced headstands on solely head. I can learn it if I stay tight.

Mills
70min
Got one barrel m ill set where I bounced off my back and landed on my back again. So a double. Not a pretty double really but I made it happen.

Handstand work
10min
Tired by now compared to Sunday, nothing new here. I think I got “noticed” when I almost did a full handstand pushup. shrug

Smith BB hold, 275 lbs
15sec,10sec,11sec

580

1/10/13 - Thursday
Cycle 20, Week 1, Day 3

Squat
5x175
5x205
5x230 - Got weaker from 5x235(19,2). Must have been my heart rate variability. I swear I work on that every day but I can’t stop my heart rate from variating.

Front squat
3x205
6,6,5,6x185

Light squat
6x190
10,9,8x175
2x10x165

Pull-ups
5,3,3x+10

Lifting overall sucked today, I felt like going home and sleeping to be honest. I tried to get all amped up but I knew I didn’t have the extra reps in me so I didn’t push it. Diet’s been the same all week so I don’t know. I’ve been sleeping less with more homework recently, maybe that’s why?

Breakdancing
Handstand work, ~30min
Various things like dives, baby freeze hops, handstand > baby freeze. Got better overall, just have to stay tighter and pay attention.