1/28/13 - Monday
Cycle 20, Week 4, Day 1
Deadlift
5x135
5x170
5x205
Clean
5x6x90
LDL
5x10x115
10x125
Breakdancing
Handstand work, ~90min
Steadied handstand pushup descents, practiced faster handstand circle walks for 1990s
1/29/13 - Tuesday
Cycle 20, Week 4, Day 2
OHP
5x60
5x75
5x90
DB OHP
6x30s
5x6x25s
Dips
5x6xBW
Breakdancing
Barrel mills, ~60min
Been doing these wrong all along, which is a relief because every time I practiced these the back of my hand got crushed on the ground. Some youtube research is telling me that I have to start over, and learn first how to bounce out of a normal mill into a headstand. I can pull that off tomorrow.
Head work, ~15min
Spins, rollbacks, nothing new here.
1/30/13 - Wednesday
Big dump of snow, couldn’t get anywhere. But I took a little over two hours out of my day to come up with this:
(OAPs if you’re too lazy to watch the video)
There was less twist when I did it with a wider stance. Otherwise it was pretty straightforward to learn, I got it by doing slow descents first, feeling how my shoulder rotates going down, then I just up and got em.
1/31/13 - Thursday
Cycle 20, Week 4, Day 3
Abs and shoulders are sore from yesterday. So much for a deload. I figured since OAPs were a bodyweight exercise I wouldn’t mess myself up too bad by doing them. Hm, just gotta live on the edge sometimes though. It’s not like I would be at an advantage if I learned them at any other time during the cycle.
Squat
5x110
5x135
5x160
Front squat
5x6x90
6x100
Light squat
3x10x85
2x10x90
10x95
Breakdancing
Mills>headstand, ~60min
Harder than I thought it would be (I find myself saying this often), didn’t even get close today.
2/1/13 - Friday (late update)
Cycle 20, Week 4, Day 4
Bench press
5x70
5x85
5x105
Bent-over row
4x10x85
10x90
DB PB
5x6x30s
6x35s
Breakdancing
FAHS, ~60min
Fair amount of ~7/4s and <2s today, getting better.
Mill>headstand, ~30min
Speed helps.
12 weeks before I find my new maxes.
2/2/13 - Saturday
skilz
Warmup
~30min
Worked on feet closer together and consistency with fhsprings.
Mill > headstand
~120min
Speed REALLY helps. Definitely getting close just by going as fast as I can.
Freeze > handstand
~40min
SUPER close. Got one that was just about it but the handstand wasn’t steady so I won’t count it. It’s mine tomorrow.
No-hand kips
~20min
Worked on consistency. Power hips, tuck feet under.
Changes for next cycle:
Good mornings 6x10 replace LDL 6x10 on deadlift day. I know I’ve gone back and forth on this but I think GMs will hit the same muscles through more range of motion and do a better job of leaving me fresh for squats later in the week.
Sack up with those cleans. I’m hitting 4x205 on week 3 this cycle.
Keep squat max the same since I only got prescribed reps this cycle.
2/3/13 - Sunday
Measurements:
Weight: 160 (-1.5)
Waist: 31 (+1/8)
Chest: 39 5/8 (+1/8)
Hips: 36 1/8 (-3/8)
R bicep: 13 1/8 (+1/8)
L bicep: 13 3/8 (+3/8)
R thigh: 24 1/8 (0)
L thigh: 23 1/4 (+1/8)
Breakdancing:
Mill>headstand, ~90min
Focused on powering it around like yesterday, I feel like this move is within grasp.
Freeze>handstand, ~30min
These went worse than yesterday, go figure. No solid ones.
2/4/13 - Monday
Cycle 21, Week 1, Day 1
Edit: Nothing new today, PR on cleans, going to do 205 with them next week. Still sore from GMs in low back and hamstrings, hope I recover by Thursday. Got 9x295 on 17,3 so my body’s definitely taking its time to get stronger.
2/5/13 - Tuesday
Cycle 20, Week 1, Day 2
Overhead press
5x100
5x115
7x130 - Damn, I got this in cycle 19.
DB OHP
1x65s
7,6,6,5x55s
8x50s
Dips
5x+50 - Felt easier, like I can get 6 next week.
6,6,4,4x+40
Pull-ups
6,4,4xBW
Breakdancing
FAHS sets, ~30min, consistency and speed
2/6/13 - Wednesday
Shorter practice than usual, not my choice. Just as well since I felt mentally toasted after just a little over an hour of mills>headstands practice and my back and hams and still sore from doing good mornings.
Head was burnt up from yesterday, I put it on the ground and it just felt like I got punched there. I need to get a better beanie, padded and smoother.
Warmup
~10min
Mill>headstand
~80min
Tired out quickly with these.
Headslides
~20min
Rolling into them, like forward somersault, plant, slide. It’s one way to go into them.
Smith BB hold, 275 lbs
27sec,13sec,16sec
This week is mediocre at best so far. I will squat 6x230 tomorrow.
2/7/13 - Thursday
Cycle 21, Week 1, Day 3
My hams were still tight and I could definitely feel my back was shaky, harder to stabilize, easier to crumple, as a result of GMs on Monday. So I’ll cut GMs down to just four sets so I can recover quickly enough for squat day. I feel like that’s all that kept me from doing even better today.
Squat
5x175
5x205
6x230 - Well I said I’d do it, and guess what. Beat 5x230(20,1) but there is the matter of 5x235(19,2).
Front squat
4x205 - got 5x205 some time before, hm 
3x195
5,4,6x185 - back was rolling more easily so I was cutting sets short, until I realized my legs still had some energy left.
Light squat
11x190 - beat 10x190 from last cycle, week 3
10,9,8x185
10,9x180
Pull-ups
4x+20 - nice!
4x+10
6xBW
Breakdancing
1990s, ~10min
Seems to help if I dig my left arm into the ground and spin that way. I was tired out by the time I figured this out, but I’ll try it more later.
2/8/13 - Friday
Cycle 21, Week 1, Day 4
Bench press
5x115
5x130
11x150 - I figure this beats 12x145 and 9x155 from last cycle.
BB row
9x185
9x180
10,9,8x175
DB BP
6x75s (PR)
6,5,4x70s
2x6x65s
DB hold, 140s
<5sec, <5sec, 2 towels
9sec, 13sec, no towels
Breakdancing
1990s, ~15min
Tip from yesterday really helps. Keep at it. Got tired quick though.
Crickets, ~15min
Mills bruise my shoulders and headspins burn up my head but I can do these all day. Worked on going faster.
2/9/13 - Saturday
Dat flow.
Head work
90min
best: 2 7/4s.
Improved consistency and speed going into from handstand.
Rollback stalls: tucking neck helps with consistency and avoiding pain on that bone in the back of my neck.
Mills
~90min
Mill>headstand: Tuck head, feel like I’m close.
My head is burnt up. I need a new beanie, as in, a portable head pillow, to keep practicing head work every day.
2/10/13 - Sunday
Breakdancing,
Mills
~70min
Just practiced how to do basic mills from footwork without hurting myself. Rotate fully, roll high to prevent slamming my right side into the ground which sucks because I did it a couple times but now I’m good.
Handstand work
~50min
1990s, one-armed handstands against wall, usual business.
1990s seem like they’re getting better but I don’t want to speak to soon.
And body numbas.
Weight: 160.5 (+.5)
Waist: 31 (0)
Chest: 39 5/8 (0)
Hips: 36 5/8 (0)
R bicep: 13 1/4 (+1/8)
L bicep: 13 3/8 (0)
R thigh: 24 1/4 (+1/8)
L thigh: 23 1/4 (0)
Eh.
2/11/13 - Monday
Cycle 21, Week 2, Day 1
Deadlift
3x245
3x275
5x310*
Clean
4x205 - Hit that goal a week early. Will clean 1x225 minimum by the end of cycle 23.
5,5,4x195
6x190
LDL
7x255
7x245
9x235
10,8,9x225
Breakdancing
1990s, ~15min
Direction of pushing with left hand matters, look into it.
*So here’s what happened in cycle 17. I did GMs during week 1, but missed week 2’s PR by a long shot and so swapped the GMs back out for LDLs. I then got what was at the time a fantastic PR in week 3. Now, I’ve had times where I did “jack shit” and still got a PR the week after. So I can infer that GMs don’t make me weak by pampering me, they make me weak because they give me more to recover from compared to the LDLs.
TL;DR, I’m going to repeat what I did in cycle 17. GMs in week 1, dismal week 2 PR, swap back to LDLs for the rest of the cycle, big week 3 PR.
2/12/13 - Tuesday
Cycle 21, Week 2, Day 1
Overhead press
3x105
3x120
5x140 - Beat 4x140(20,3)
DB OHP
7x60s (PR)
8,6,5,4x55s
6x50s
Dips
7x+50 (PR)
6,4x+45
6,5x+35
Pull-ups
5,3x+10
6xBW
Breakdancing
Mills, ~50min
Sweep right leg, rotate all the way around, no pain on either back or shoulder when rolling. Worked on speed and going in from footwork since my head was still sore from doing headspins; will order an actual padded boy beanie by the end of the week.
1990s, ~15min
Tired by now, mediocre on these.
2/13/13 - Wednesday
Breakdancing,
Warmup, only took ~10min today, was really amped up for some reason
Head work
110min
Worked on speed and consistency with that speed going footwork>handstand>headstand>headspin, and definitely improved there. I occasionally roll out of a headspin and almost do a windmill. I have no idea how it happens, it just does.
I also might have gotten a PR, a little over 2 turns, today. But I’m not sure because I wasn’t watching myself do it.
Mill>headstand
~50min
Didn’t get it yet. But it SEEMS to help if I have my head grazing the ground on the mill while going into that headstand.
Smith BB hold, 275 lbs
32sec, 11sec, 14sec
2/14/13 - Thursday
Cycle 21, Week 2, Day 3
Valentine’s Day. Also,
Squat
3x190
3x215
5x245 - Beats, uh, everything. Literally, new best squat of all time right here.
Front squat
5x205 - Back to normal from last week but not a new best.
5x195
5,5,4x185
Light squat
11x195 - Beat last week’s 11x190.
8x190
8-9, 8-9, 7-8, 9 x 180 - Got lazy with counting, was more focused just on whether I could do one more.
Pull-ups
4x+25 - Beat last week’s 4x+20
2x4x+15
The basketball courts in BOTH gyms that I could have gone to for practicing breakdancing were fenced off for parents living their athletic dreams vicariously through their four year-olds. So no practice today. In hindsight I could have used another area of the gym; I wasn’t thinking clearly. I’ll use that spot next time if everywhere else is crowded.
2/15/13 - Friday
Cycle 21, Week 2, Day 4
Bench press
3x125
3x140
8x160 - Not sure how this compares to last week but it beast 7x160(20,3).
BB row
10-11x185 (PR)
10,10,8x180
10x175
DB BP
7x75s (PR)
7,5,4x70s
6,5x65s
DB hold 140s 2 towels
23sec,12sec,5sec
Mill>headstand, ~20min
Keep at it.
Also learned how to go from a baby freeze to a headstand, that was easy just had to pop up and put my head down.
2/16/13 - Saturday
A little proprioception work.
Head work
~120min
Did a set with freeze>headstand>headspin, practiced getting faster at that. Different variations, going into that starting freeze from a dive, a headswipe, and even mills.
Experimented with how I whip my legs around on these, tucked seems to give consistent good ones while straight seems to end up really good or really belch. Still no conclusion on what makes me roll out of some spins vs. just land back on my feet.
Can actually hold a raw headstand, just my head, for ~1sec. No PR spin or anything like that today, one a little over 7/4 but thats it, just the move set.
Mills
~80min
Tucking head before planting it helps. Didn’t get it yet though.