Liftin Weights and Beatin Breaks

Training Training Logs
721

5/31/13 - Friday

lalalalala

Flares, ~60min
I want to say “better”. Because I really am progressing. But the problem is that as for now it’s progressing from a crash that really hurts to a crash that just kind of hurts and rotates more.

Monkey flips, ~30min
Just worked on them some more.

Bending backwards into a bridge, ~30min
Learned how to start from a squat on my toes and go backwards into a bridge. Not too bad, definitely worth looking into further, maybe with a softer floor under me.

1990s, ~30min
Experiment with how to sweep the legs around to get the most rotation. Video. My friend does em better :CCCCC

722

6/1/13 - Saturday

Squat
somexbar
3x135
3x185
3x225
3x250
2x255:S - you know that fingertips bs
1x260
0x265

Front squat
1x230

Pull-ups
2x+45

OK, so, 260. For being tired out from two tough sets beforehand and having a strained low back I’ll buy it. But next week I’m going light on deadlifts and squats. And I think I’ll cut out BB rows tomorrow too and just do pull-ups instead; I never really had much of an attachment to BB rows; they just felt like retarded deadlifts and I want to minimize unnecessary low back stress that would take away from my ability to do well in squats and deadliest.

Breakdancing
1990s, ~60min
Back was stiff so it would have taken a while to warm up for flares or monkey flips, plus I never get to do these while I’m fresh because I like to reserve that energy for those harder moves. So I went in on these. I can get 3/4 turns consistently if I give myself time to relax between them, otherwise it gets iffy. Get on top of the spinning arm.

Airbaby freezes, ~15min
Learned how to go from air baby freeze to a handglide freeze
Learned how to go from a handstand into an air baby freeze

723

6/2/13 - Sunday

Bench press
somexbar
3x95
3x135
3x155
3x180:F - +1 rep over last week. Thought I had 4 D:
2x175
3x170

Pull-ups
4x+35
BB rows pulled on my low back, and I don’t like them anyways.

DB BP
4x80s
This applies to DB OHP too, I wanted to avoid failure so I decided I’d only up the DBs to the next weight if I got five full ones, because moving up with DBs means going up by 10 pounds total instead of just 5. But I’m stuck, and to increase the weight you have to increase the weight, so that’s what I’ll be doing with DB BP and DB OHP this week.

Breakdancing
Monkey flips, ~45min
I feel like I get the point on these.

Air baby freezes, ~30min
Learned how to go from airbaby freeze into a handstand.

724

6/3/13 - Monday (late update)

Breakdancing. And my birthday yaaaaaay. Met two other bboys; made it a lot more fun to practice; exchanged tips on stuff too.

Flares, ~80min
Extend hips while launching
Don’t let the right (sweeping, I go CW) leg stop
Kick myself in the face with left leg (not really though)
Shift weight onto left arm ASAP

1990s, ~80min
Got a full turn. Working on how to whip my legs around to get more power and rotation.

Various other stuff, ~20min
Crickets, cricket hops, air baby freezes.

725

6/4/13 - Tuesday

Measurements from Sunday.

Weight: 166.5 (+2)
Waist: 31 7/8 (+1/4)
Chest: 41 (+1/8) - although the first time I measured I got 41 1/2, hm…
Hips: 36 3/4 (-1/8)

R bicep: 13 3/8 (0)
L bicep: 13 5/8 (-1/8)

R thigh: 24 1/2 (-1/8)
L thigh: 23 1/2 (0)

Started eating more, from 350/200/100 to 360/200/120 c/p/f.

Training:

Deadlift
somexbar
3x135
3x185
3x225
1x275
1x315 - Low back still hurts on these. So I left.

Pull-ups
2x+45

Breakdancing
Flares, ~60min
I had one where my left foot cleared the ground as it went around. I think it helped to put my left arm down early.

1990s, ~60min
Just keep at it. Consistent 3/4-spins if I’m not tired out, some 7/8s when I whipped my legs around properly.

Various head work, ~20min
Headstands, headspins, la de da

I want to go over my goals for the end of July. I want to get rid of some and add some others. Here’s the original list.
Deadlift: 2.5xBW
OHP: 1xBW
Squat: 1.75xBW
Bench: 1.25xBW
Clean: 1.5xBW

Here’s the new list:
Lifting:
OHP: 1xBW
Squat: 1.75xBW
Bench: 1.25xBW

Dips: .5xBW in extra weight
Pull-ups: 1/3xBW in extra weight
DB OHP: 3x70s
DB BP: 3x85s

Breakdancing:
Flares: 1 clean rotation
1990s: 1.5 spin
Do a frontflip

Removing the deadlift goal because the only reason I put it at 2.5xBW is because I achieved the 2.25xBW set previously; an achievement that although impressive made pooping hurt for the couple days following. I want to take a break from deadlifts and put that time into practicing squats to improve on those even faster. I’m going to experiment here and make back squats the only lower body exercise I do, replacing deadlifts, cleans, and front squats.

Removing the cleans goal because I never really felt cleans help. They didn’t give me any “fast twitch”, “explosive” power. The time put into setting up for them physically and mentally, compared to the progress I could make in breakdancing just by doing whatever move I wanted to improve in, I mean, it’s just not worth it.

726

6/5/13 - Wednesday

OHP
somexbar
3x95
3x135
2x155 - PR
1x150
3x145

DB OHP
5x65s - +1 rep, finally. 70s next week.

Dips
2x+75

Flares, ~60min
Felt something different with how I swing around, it’s hard to explain but I think it helped. I’m looking forward to the next day I get to try it on an all-breakdancing day, when I’m not tired.

1990s, ~30min
Keep at it.

727

You’re doing great man, keep it up!

728

6/6/13 - Thursday (late update)

Thanks!

College orientation. Apparently I actually can’t make a living practicing headspins at the Y so I have to do some electrical engineering instead. >_>

Still managed to swim though, did a frontflip under water

Also,
Wednesday:
Clean
Squat practice
Pull-up

Saturday
Squats
Clean practice
Pull-ups

It wouldn’t be right to kick out cleans if deadlifts are gone too, otherwise I won’t have any motion where I pull upwards with my traps.

729

6/7/13 - Friday

Wasn’t expecting to be able to practice today but I got home in time to have a full sesh… nice.

Flares, ~60min
Worked on rotating around, planting the left arm down hard and rotating around it. Had a couple where my left foot came around without hitting the ground.

1990s, ~45min
Got a few that were just under one full turn. Worked on synchronizing putting all my weight on my spinning arm with whipping my legs around.

Monkey flips, ~30min
Still got it, the next step is to monkey flip into a handstand.

730

6/8/13 - Saturday

Squat
somexbar
2x135
1x185
3x225
3x255
1x255
3x255:S - Me: Just want one. Guy I asked: Nah, you’re doing 3. I’ll help. smh… just waiting for power racks at college where I can dump the bar. The racks at my gym are fixed at one height and I squat so deep that the bar hits them on the way down >_<

Pull-ups
3x+45 - +1 rep

Cleans
3x3x135

Breakdancing
Feet hurt so bad from messing up flares the past week, it would have taken me at least five minutes at a time just to recover between attempts so

Monkey flip > handstand
~90min
Had a couple where I got it, I really did, but I just couldn’t quite fully control the handstand and stabilize it to something permanent.

1990s
~15min
Wow I was dead today for some reason. These were bad.

731

6/9/13 - Sunday

Bench press
somexbar
3x95
3x135
3x155
2x185
2x180
3x175
got a lecture about grip width on bench today… i like to go narrow, shoulder width but apparently i’m missing my outer chest… i didnt hear much about outer glutes or outer hams or outer quads, seems to be only chest that has 40000 million parts to it

Pull-ups
3x+40

DB BP
4x80s

Breakdancing
Monkey flip > handstand, ~60min
Getting better, had a good amount where I locked in the handstand and could have held it all day.

1990s, ~30min
tralalalala

732

6/10/13 - Monday

Breakdancing,

Flares, ~90min
Seems like taking the weekend off, while it definitely healed me from the bumps I got from crashing these, had a negative effect on my skillz. Will just keep at it.

1990s, ~60min
Got better, more consistent at getting spins that are greater than 3/4 spin. Focused on squeezing the ground with my spinning hand, like I’m palming the world.

Did some postural assistance work, too:
Jelqs, 4x100
Because having a good hard-on is great for helping me keep my back straight.

733

6/11/13 - Tuesday (late update)

1990s, ~90min
Changed how I shift my weight on to my right (spinning) arm, hard to explain but I finished the day with a 5/4 spin.

Flares, ~60min
Practiced these outside in the grass, which really helped with falling - not nearly so many pain and bruises as with the hard wood floor. Practicing knowing that I wouldn’t hurt myself even if I made a mistake really helped me perform better today.

wooooooooooooooooooooooooooooooooooooooooooooooooooooo

734

Forgot to post Wednesday? Damn, logging sucks. OK, here goes:
Oh yeah. Doing squats on Wednesday and Saturday. No cleans, no deadlifts, nothing else, just squats. Figure I can improve squats faster by doing them more often and cleans are too much technique, not enough good old fashioned posterior chain loading.

6/12/13 - Wednesday (late update)

Squat
somexbar
3x135
2x185
3x225
3x260 - +5 over Saturday
1x260
1x255

Pull-ups
2x+50

Breakdancing
1990s, ~90min
Keep at it…

Flares, ~15min
Couldn’t do these, left wrist is hurt.

735

6/13/13 - Thursday

Overhead press
somexbar
3x95
3x135
4x150 - PR (previous: 3x150 and 2x155)
3x145
3x140

DB OHP
1x70s - very shaky, very slow. most weight ever done with these though.

Dips
3x+75 - +1 rep

Breakdancing
1990s, ~60min
Learned something new but it’s hard to explain so I won’t try.

Frontflips, ~30min
Went to the park, did these in the grass. Lots of butt-landings. The best one was when I jumped straight up, not forwards or down.

736

6/14/13 - Friday

Wrist still hurts, so I just stuck with 90s

1990s, ~2hrs
Getting significantly more consistent with spins that are at least a full turn. Got one that was just under 1-1/4 spin. Definitely feel myself improving.

Got bored of 1990s after about two hours so I killed 30 minutes doing a baby freeze on a basketball.

Did some chained headspins just to get used to them again.

737

6/15/13 - Saturday

Squat
somexbar
2x135
2x185
3x225
2x265
2x1x255

Pull-ups
3x+50 - +1 rep

Breakdancing
1990s, ~60min
More consistent with getting spins that are around a full turn.

Frontflips, ~30min
Practiced with a friend who can knock them out like no problem. What I learned was jump straight up, then tuck as hard as possible once you reach the top of the jump. I gave it a shot but came out of the tuck too early and landed square on my ass. I’ll get it.

738

6/16/13 - Sunday

Measurements:
Weight: 165.5
Waist: 31 3/4
Chest: *
Hips: 36 7/8
*Measured 3 times, got 3 different results. Ceased to give a shit seeing as I PRed in dips, pull-ups, and, later today (spoiler alert) BB bench.

R bicep: 13 1/2
L bicep: 13 5/8

R thigh: 24 1/2
L thigh: 23 1/2

Training:

Bench press
somexbar
3x95
3x135
3x155
4x180 - PR over previous 3x180 and probably also over 2x185
2x175
3x170

Pull-ups
3x+45 - +5 lbs over last week

DB BP
3x80s - -1 rep since last week. Stumbled a bit during setup which wasted my energy… w/e

Breakdancing
Front flips
Video. Wait for the second flip, it’s the better one. By taking my time to think about jumping straight up I go from landing on my tailbone (which is highly conducive to menstrual vagina pain when getting back up) to landing on my butt and feet at the same time, like a really deep close stance squat.

Also, lol@lighting while shirtless and ILS walk… I’m really not that good looking… w/e it takes to get me in the mood to flip though >_>

739

6/17/13 - Fucking Monday (late fucking update)

Fucking breakdancing.

Fucking 1990s
Getting more fucking consistent by putting more weight on my fucking spinning hand. Getting more fucking spins that are at least a little bit over one full turn.

Fucking flares
I’m fucking close to a fucking full flare, I just have to keep fucking practicing.

740

6/18/13 - Tuesday

1990s
Once again, more consistent with higher quality spins

Frontflips
I’ve been doing these wrong… Instead of planting on both feet and jumping from there it’s MUCH easier to jump off one leg while swinging the other one up and over. Credz, propz, and bro pointz to my friend for telling me this.