8/17/13 - Saturday
Squat
bar
3x135
3x185
3x3x225
Pull-up, pronated
1x+25
Breakdancing
Mill>headstand
I’m still inconsistent. I don’t have a clear idea of what I’m supposed to do to get what I want more often with these.
Flares
I went back to practicing these on grass, I don’t know why I even stopped, it’s a lot easier on my wrist when I come down. It helped to think, right arm down>left leg up, then left arm down>right leg up.
Now let’s see if I can hit 5x180 tomorrow.
8/18/13 - Sunday
Bench press
bar
3x95
3x135
3x155
4x180
2x1x170
Pull-up pronated
2x+30
Dips
1x+80
Breakdancing
Frontflips
Getting more where I over rotate and end up on my knees. I thought of punching the ground with my feet to stick the landing but it was already midway through when I was too tired to get a decent shot at it anyways.
Hollowbacks
Something in my right elbow pulled with these. I will have to find out how to prevent elbow stress.
Overall mediocre day. I have to make up three days of fasting from Ramadan that I skipped because of some other shit and those three days are today, tomorrow and Tuesday. I can’t deny it would affect training somehow but we’ll get some closure on all this shit when I max out the week after next week.
8/18/13 - Sunday
Progress I’ve made since I hit failure, what, two months ago? Damn, ok. Here it is. Just now broke even.
8/19/13 - Monday
Flares
Sucked.
Handstand>elbow freeze
Stay tight in the lats to make the landing permanent. Practiced going into one-arm elbow freeze; not rocket science. Good I was practicing these in grass.
Hold dick while watching an episode of Family Guy (the… logistics of today were a little weird)
1990s
best: <1-3/8
Consistent, as in, nothing but 1-1/4 turns for the first half hour. Performance started to fall afterwards, of course. That tip about rotating the legs around and punching my right leg up really helped.
Hollowbacks
Have to keep my arms bent to take stress off my elbow and avoid yesterday’s injury. Doesn’t look as good this way, will have to make up for it by hanging my legs lower. Or just doing hollowbacks with my head off the ground.
8/20/13 - Tuesday
1990s
Performance was shitty compared to yesterday. Instead of getting constant 1-1/4 spins like I was hitting yesterday, I was getting only 360 spins. While most of them were mediocre, I PRed at 1-3/8 spin today. But the others were all ehh so I quit early here.
Mill>headstand
Rotate around as much as possible on the first mill, then rotate around as much as possible again into the high roll. To get the high roll I don’t have to think about rolling only on my neck, the most important thing is that my legs hang over my head as much as possible. Was doing much better today than I’ve been doing recently.
Got tired of those, practiced rollback stalls and headspins for a while. I got complacent with the easy stuff like this. I need to make time for the moves that I CAN do to make sure that I can do them really well, no mistakes.
Came up with this set. Wasn’t sure how to finish it so I made up for my uncertainty by throwing my beanie to the floor. Thinking if I work a little faster I can go from mills into a 1990.
Weighed at 160.5 right before Iftar today. So I’m gonna keep my macros the same (as I’ve been doing) and use that as the BW for my lifting goals.
8/21/13 - Wednesday
Moved into college today. Was in general pretty stressful and messed up. But none of that matters because I broke a two-month old squat PR without having gained any weight - what I am doing is working.
Squat
bar
3x135
3x185
3x225
3x265 - PR
2x1x250
Pull-ups pronated
5xBW
This is a university gym that doesn’t have a belt to hang weights from. So I just knocked out BW pull-ups and stopped when they started to slow down.
Frontflips
I can punch the ground hard enough on the landing that I don’t fall to my knees. Now I need to get enough height so my hands don’t touch the ground. Consider forcing knees out on the landing.
Hollowbacks, without head touching ground
Practice.
This gym has no roman chair or weight belts of any kind. I’m going to look around the other gyms on campus and see if they have what I need, otherwise I’ll replace pull-ups with pull-downs and dips with more bench press.
8/22/13 - Thursday
OHP
bar
3x95
3x135
5x150 - PR, might have even had one left
2x1x145
DB OHP
3x70s - none left
BB bench
bar
3x135
3x155 - definitely 1-2 left, I made sure to go too light
Breakdancing
1990s
best: >1-3/8 (PR)
Practiced on the smoother, cleaner floor at uni, took some getting used to but it’s more rewarding if I do it right. Have to keep more tense so I don’t slip while I’m setting up the spin.
Mill>headstand
Turns out I can do these in a t-shirt after all.
Various easy stuff sets, headspins, one-arm headspins, monkey flips
So it turns out there isn’t a single roman chair on campus to do dips, or a single weight belt to do weighted pull-ups/weighted dips. So I’ll replace dips with a set of BB bench to get the extra practice, and pull-ups I’ll replace with pull-downs. But none of that matters, because I hit PRs in two lifting exercises and a breakdancing move.
Flares
These have been the bastard child of my moves for a while, but I found out how to practice them properly, without crushing my wrist every time I come around, today.
Move sets
Things I already know how to do, but perfecting them. I’ll get a video soon enough. Also did side freezes, practicing these with my legs straight out. Here’s what i came up with, can hold it for about 5 seconds
8/24/13 - Saturday
Squat
bar
3x135
3x185
3x3x225
Snatch grip DL
bar
3x135
3x155
2x165
Kept it easy, weak link is definitely grip. But I saw a lot of articles here claiming that this was a great upper back exercise, and I’d rather do this than lat pull-downs. I felt constrained on the lat pull down machine. If I pulled the weight down too fast it would crash into the top, and if I let it down too fast it would crash into the bottom. And then others would hate me.
Frontflips
These went better on Wednesday, but I still got some landings that were as good they’ve been up to now.
Elbow freeze work
Handstand>one arm elbow freeze, and holding an elbow freeze
Addition: Damn @ above picture posted. Eventually you will all figure out what university I’m at if you didn’t already.
It’s not at my university, that’s for sure, haha.
I found front squats have been destroying my upper back as of late. I suck at them something fierce, but have already noticed small improvements in maintaining a better posture in my deadlifts. I would definitely recommend you checking them out 
8/25/13 - Sunday
Today sucked.
Bench press
bar
3x95
3x135
3x155
3x180 - all the way up #3 I was thinking “you lucky dumbass”
2x1x170
Pull-ups
3xBW, fast as possible
Dips
3xBW, fast as possible
Breakdancing
Flares, wrist started hurting again so I kept these really short
Head hollowbacks, sucked. Couldn’t hold a decent one.
I don’t know why today was so bad. Could be that I’ve been doing IIFYM with the university pizza, breadsticks, french toast, cookies, etc. I got the same amount of sleep as usual. Could also be that I did bench on Thursday, even though it was only 3x155. Or maybe it’s just that this week has been really good so far with the squat and OHP PRs that my performance had to give.
So I got some groceries; PB, whey, rice, and in case doing bench on Thursday was the problem I stuck with the usual planned for today, pull-ups and dips, just without weight, three reps as fast as possible, instead of doing snatch-grip DLs or rows or more OHP and risking recovery for squats and OHP (but would I really hurt recovery with just one set?) And I cut breakdancing short today, in case the problem is just that I need a break.
Thanks for posting Molikeye! I used to do front squats but I phased them out one day when I reasoned I could just do backoff sets with back squat to practice it more. It is something I think about a lot though, is squeezing my back hard while squatting, especially when I’m warming up. As long as I keep making progress I’m not going to add/change anything though, I just recovered from hitting failure months ago and finally am hitting some new lifetime PRs.
On that note, I’m not going to max out. Grinding out heavy singles until I get stapled under something won’t make me stronger, it will just set me back like it did 2-3 months ago.
8/26/13 - Monday (late update)
1990s
best: 1-1/4
Been a while.
Head hollowbacks
Practicing against a wall lets me practice holding a deeper position. Push the chest out to let the legs hang over more.
Cricket hop>Handstand>1990 set
Video when I get it.
8/27/13 - Tuesday
Flares
Practiced throwing hips up higher and putting the left arm down when the hips hit their peak so my wrist won’t get crushed against the ground as hard.
Mill>headstand
Had ONE where I went mill>headspin. After that I was just too fatigued to pull it off again.
Elbow spin
Like 1990, but on my forearm, with my friend’s elbow pad. Not that bad, maxed out at a full spin.
Cricket hop>Handstand>1990
Video, after I sleep
Headslides
Video, after I sleep, awesome floor to practice on at college is what I will say for now
8/29/13 - Thursday
Fucking no time for this logging shit.
Squat
bar
3x135
3x185
3x225
3x265 - none left, will back it off
2x1x250
Pull-ups
6xBW, afap
Breakdancing
Frontflips, best landing ever today. Launch off the ground, I can feel the difference between a good jump and a bad jump.
Head hollowbacks
Improving, legs closer to parallel by pushing my chest out, pushing my hands ALONG the ground as well as INTO the ground
Videos
As for college diet, I found I can estimate well how much I am eating in the dining halls. One problem I have is I know I’m overshooting my fat, so I will fix that.
8/29/13 - Thursday
OHP
bar
3x95
3x135
1x155 - none left actually
2x1x135
DB OHP
4x65s
Dips
6-7xBW, afap
So lifting went pretty shitty, we’ll see at the end of the week what the deal is, may be time to switch to something that doesn’t put as much stress on the CNS that working up to a top set does, like 3x3 maybe.
Breakdancing
1990s, had to re-learn these, steadily got better until I was getting pretty consistent 1-1/4 spins, best was little over 1-1/4.
Flares, just a few of them but I got better with moving my hips faster and higher.
8/30/13 - Friday
Breakdancing
Mill>headspin
More consistent now, last sesh was only one, today there were a lot more. Tried to chain the headspin with another one but I couldn’t pull it off today though.
8/31/13 - Saturday (late update)
Squat
bar
3x135
3x185
3x3x225
Pull-up
1x+25 - easy, felt like it was still appropriate for the light day that I have made Saturday into
Frontflips
Nothing great
Flares
Practiced launching my hips higggggh
Pretty average day today
9/1/13 - Sunday
Weighed at 165 this morning, makes about sense. When I weighed at ~160 last time it was because I had spent the day fasting, so
Bench press
bar
3x95
3x135
3x155
2x175 - SO TODAY REALLY WASN’T THAT HOT
2x1x155
Deadlift
bar
3x135
3x185
3x225
1x245
1x265
1x275
1x285
1x295
1x305
All done with a perfectly straight low back, bringing that bar right up along the shins.
Breakdancing
1990s
best: 1.4999999 (PR) Didn’t quite clear the 1.5 mark like yeah that’s 1.5 definitely so but so that’s that.
I decided to bring back deadlifts because if I don’t do them then all there will be for my back is pull-ups. With bodyweight. like wtf. But I’ll keep my back on the straight dis time.
Looking at lifting for OHP and today, I need to back off and build back up again. Also going to remove assistance exercises, keep it to just bench, OHP, deadlift, and squat - that’s the main stuff and I need all the extra energy/time to practice. But how much do I back off to let my CNS recover? How quickly do I build back up so I’m not babying myself too long or rushing into heavy weight?
Fuck you marrot just do 5/3/1 starting this Wednesday going dead/ohp/squat/bench.
ok.
Lifting goals for the year:
OHP: 1xBW
Deadlift: 2xBW
Squat: 1.75xBW
Bench: 1.25xBW
9/2/13 - Monday (late update)
Flares
Practiced launching my hips up, didn’t care about anything else really
Hollowbacks. Before(shirtless)/after(longboarder photobomb) in following posts. The key was pushing my shoulders ALONG the ground as well as INTO the ground. Pushing my shoulders along the ground pushes my chest back which lets my legs hang over more without compromising my center of gravity in either direction.
Handstand>elbow freeze>handstand
I have this dream of bouncing out of an elbow freeze up into a handstand. Practiced pushing off the ground hard. This is going to take a while.
