Head hollowback, as of Monday 9/2/13:
9/3/13 - Tuesday
1990s
best: 1-3/8. Practiced on slippery bboy floor, have to keep extra tense to avoid slipping. Consistent 1-1/4s as long as I gave myself enough rest time and got focused. Ofc I got tired towards the end and was like fuck it though 
Mill>headspin
Got one that went into a headspin, everything else was just iffy. Guess I was too tired from 1990s to hit these properly. Practiced chaining headspins too.
5/3/1 starts tomorrow with deadlifts. Going to “not do jack shit”, just main lift, heavy set, perfect technique, leave some in the tank and leave.
On another note. My shoulders are getting over worked. Every move I do hits them - 1990s, hollowbacks, flares, mills, even headspins take shoulder power. And it’s probably at least a partial cause of why my OHP and bench tanked so much this past week while my squat stayed the same. So I’m going to bump carbs up from 360g/day to 400g/day. So it will be:
400g carbs/day
200g protein/day (minimum)
120g fat/day
At the very worst I’ll straight up be able to lift more all around. But honestly, all the improvements that I’ve made these past two years have come with weight gain, even my power/weight ratio increase has come with gaining weight. So this is going to work.
9/4/13 - Wednesday
Cycle 23, Week 1, Day 1
Deadlifts
bar
3x135
5x180
5x205
12-13x235 - All with straight back. Felt like I could have just gone chalk up, rep, drop, chalk up, rep, drop, just repping it out one at a time all night.
Breakdancing
Frontflips
Had a couple where I over rotated and ended up on my knees, so that’s a step. But one landing made my right knee uppity so I cut it right there.
Flares
So these aren’t shit anymore, possibly because of the extra food. Practiced launching/extending my hips up, and just plain going faster.
Monkey flip > handstand
Fully extend the hips to make it work, got em
9/5/13 - Thursday
Cycle 23, Week 1, Day 2
OHP
bar
5x90
5x105
8-9x120 - I don’t really care for counting anymore, I’m trying to focus on pushing each rep as hard as I can while keeping in mind how many reps I have left. Could have ground out one more.
Breakdancing
1990s
Hit that 1.5 spin. Read that last sentence one more time, let it sink in. Setting my goal to 2 for the next year.
Head slides
I realized today that if I’m going to get a good spin at the end of my slide, I have to reverse my legs with how I run into the slide, which is harder than it sounds. Managed to get a good handle on it today, will keep at it.
9/6/13 - Friday (late update)
Mill>headstand
Keep tension all over, the more I rotate around the easier it is. Got a sloppy mill>headspin>mill set.
Hollowbacks
Sucked, tired
9/7/13 - Saturday
Squat
bar
3x135
5x165
5x190
6x215 - no reps left and what’s really great is this felt as difficult as I remember when I did 5x250 months ago.
Flares
Sucked. Quit early. Didn’t do flips because my right knee hurt from landing them on Wednesday. Probably also partly from every top set on squats being some seriously valgus shit just to get the weight up.
I traded sleep for sex last night, which is probably why today was shit. Not worth it. Hitting bed early.
9/8/13 - Sunday
Cycle 23, Week 1, Day 4
Made sure to get a little over 10 hrs sleep.
Bench press
bar
5x105
5x120
12x140 - Felt like none left
Breakdancing
1990s
best: <1-3/4
fuck yea.
Headslides>spin
Got a 3/4 spin off the slide as today’s best, trying to whip my body around hard
9/9/13 - Monday
Mill>headspin>mill
Got more than a few successful mill>chained headspin>mill sets that were all better than Friday’s sloppy one, even once made it happen from a coinflip, good work
Elbow freeze bounce up
Improvement here too, got close to bouncing up into a handstand lthough it wasnt completely what I wanted because my left hand would stay glued to the ground
what fucking day is it? w/e
Tuesday.
1990s
best: <1-3/4, but landed on my feet so better control.
Delay the punching of legs up for as long as possible to maximize spin.
worked on going into a headspin from here, its hard. 
9/11/13 - Wednesday
Deadlifts
bar
5x135
3x190
3x220
12-13x245 - Once again felt like I could just keep cranking them out if I let myself just go single-deadstop-rest-single-deadstop-rest, especially if I let my back deviate from straightness.
Breakdancing
Flares
Started feeling drained really quickly with these. Didn’t push it, because last time I tried that I ended up crushing my left wrist. The few that I did do were “good” - hips high, rotated around, generally looking forward to more practice w these.
Hollowbacks
Had to re-learn what pushing along the ground and sticking out my chest means.
Haven’t done either of these moves in a while and performance reflected that. But will be doing these more because something in my knee went wrong landing a flip one day. Rolling it 1-2x/day but if I fuck my knee up I can’t even get to class so I’m taking it easy.
9/12/13 - Thursday
Cycle 23, Week 2, Day 2
OHP
bar
3x100
3x110
9x125 - no reps left
1990s
got two 1-3/4’s, then tried practicing stopping a 1990 but I was too tired by then
various style things, today was the first day I tried doing moves to the beat
elbow freeze>handstand, getting closer to popping right up into it
Headslide>spin, did a 1-1/4 spin off a headslide.
9/13/13 - Friday
Today was absolute shit. All I can say is that for mill>headspin>mill, re-stab with the arm close to the body to get more control over the motion. But today was still shit. I think college with regular 6hrs/day of sleep and various other stressors is going to create some kind of adjustment in my training, where during the summer I was getting plenty of sleep everyday and all I had to worry about was training and mowing the lawn. Still making shit happen, will just have to be prepared to take a day off if I have to and understand that nothing is entitled.
9/14/13 - Saturday
Cycle 23, Week 2, Day 3
Squat
bar
3x135
3x175
3x200
6x225 - Felt much stronger than last week. All of these were with straight back, good form. Who knows how many I would have gotten if I went on some valgus kyphosis shit to get more reps.
Frontflips
Knee’s back at 100%! I’m more or less the same as I was before I took a break from these.
Elbow freeze>handstand
Didn’t have the energy to pop up like I was doing earlier this week, so I left.
Style work
Toprock/c-walking. Practiced doing footwork with my hands set down such that the thumb makes a perfect line with the pointer finger; better bboys told me it makes you “lighter” and takes stress off the wrist… will have to practice this more.
9/15/13 - Sunday
Cycle 23, Week 2, Day 4
Bench press
bar
3x115
3x130
10x145 - none left, but at the same time it didn’t come to the point where my technique started looking like that guy from the “epic bench press” video. I don’t know if # reps are even a good measurement of how strong I am if I’m pushing every rep as hard as I can instead of pacing myself. Wouldn’t it mean I’m really ultra strong if I could take every ounce of strength in my body and use it to push the weight super fast, just once? w/e I’ll just shut up and lift.
1990s
Hit a <1-3/4. Practiced more with swinging legs around low and slowly pressing them up, but I got tired too damn quick again!
Mill>headspin
Not a fucking chance. I depend on my right shoulder to control my rotation and it was toasted from 1990s so I quit these quickly.
Headslide
Room I was practicing in didn’t have a headslide-friendly floor. Nothing here stood out. I ended up psyching myself out of headslides towards the end, which was really messed up because headslides, compared to other moves, are like triceps pushdowns in terms of overall mental stress.
I’m getting tired faster. I can’t perform at the output I need for as long as I need. It might be because of CNS stress from college life, homework, tests, etc. But just because I will never be at ease unless I try it out, I’m going to carb up next morning and see how training goes.
9/16/13 - Monday
Made sure to overshoot the carbs today; went into the dining hall for breakfast and ate some doughnuts, came back for lunch and had plenty of fries, potatoes, chocolate milk, lots of carbs in general. Made sure to leave enough stomach space for enough protein and fat too. Definite improvement in mood and focus throughout the day. With the same amount of sleep I would be nodding off in 3 out of 4 classes, straight up hallucinating from sleepiness. Today I was sharp, only a little nodding in 8AM physics. Helped my breakdancing too.
Breakdancing.
Mill>headspin
Carb up definitely helped. Practiced doing these out of coinflips and I can hit a mill>headspin>mill set if I focus and grab the ground hard. Still got tired faster than I would have wanted to but oh well.
Elbow freeze>handstand bounce up
Helps to keep head tucked, look at wall behind, not at floor.
Chained headspin
Keep hands close to floor while chaining helps; makes sure I don’t push the ground too hard and mess up my balance.
9/17/13 - Tuesday
Back to normal eating, felt fine while practicing.
1990s
best was 1-5/8. Had to re-learn these for some reason. Was getting consistent 1-1/2 spins when I was at the point in my session where I was warmed up but not too fatigued. Get tense.
Headslides
did them.
9/18/13 - Wednesday
Deadlift
bar
3x135
1x185
5x205
3x235
12x260
Frontflip
One. Landed in, I’d say, a close stance ATG squat with my hands hitting the ground. Felt it in my knee so I left.
Flares
Right leg fast, left leg face, hips high. As long as I focused on these tips I didn’t even hurt my wrist and I was able to practice for a couple of hours, getting some good focused practice.
Head hollowbacks
Stopped worrying about whether every single attempt was a record. Just went in and focused on pushing my chest out, bringing my legs down, and staying really tense. Where I would normally let myself fall and judge how deep it was by the time it took for my feet to hit the ground, today I just got more tense and brought my legs back up over.
Overall pretty mediocre day, nothing new to say.
9/19/13 - Thursday
Cycle 3, Week 3, Day 2
OHP
bar
3x95
5x105
3x120
5x135 - One left.
1990s
best: 1-1/4. Tried to stay tense and focused but couldn’t do it.
Crickets/Jackhammers
A couple days ago I realized I can do a hop in a one-arm handglide freeze. So I looked into that today.
Headslides
Slide the head along the ground, not into it.
I did not feel strong today. During lifting I didn’t get the buzz that I feel before a good set.
9/20/13 - Friday
Mill>headspins
Had some messy business at the beginning of the session trying to decide whether to use my slidey shirt or my non-slidey shirt - non-slidey is better. Some good sets from footwork; coindrop is harder.
9/21/13 - Saturday
Cycle 23, Week 3, Day 3
Squat
bar
3x135
5x190
3x215
1x240 - one or two left.
Flares
Keep at it.
Hollowbacks
Also keep at it.
All I got out of this week was a slight improvement in headslides. If I don’t feel better after the deload I don’t know what I’ll do. My OHP is down from 5x150 to 5x135, squat from 3x265 to 1x240. I’ll start ending every set two reps short of failure; lately I’ve been avoiding failure, just going until I feel I can’t do any more.