Liftin Weights and Beatin Breaks

Training Training Logs
881

11/1/13 - Friday

Breakdancing.

Swipes
Things improved on:
*Shifting right foot on landing to get a powerful boost off the ground for the next swipe
*Planting left arm nearer to body to put more weight on the upper body
*More speed

Things to improve on:
*Sweep the off leg up (the foot that isn;t touching the ground, in this case my left leg is my off leg)

Elbow freeze > handstand
No good landings.

Chair freeze
Improved, found a way to bring my legs up farther.

Re-learned monkey flips

I kept today short because I had something else to handle. But I think keeping training short will help me more. Breakdancing-only sessions last no longer than two hours start to finish, and on lifting days I should spend even less time practicing. It has been nagging at me for a while, and it’s probably true, that I should do low volume for more moves, often, instead of for example having two days a week where I do nothing but barrel mills, and don’t think about them for the rest of the week.

882

11/2/13 - Saturday
Cycle 25, Week 1, Day 3

Squat
bar
3x135
5x175
5x205
8x230 - Beat previous 6x235.

Frontflips
As good as they used to be, despite that I felt a little slow with sprinting into them

Mill>headspin
For some reason I did one, and then I couldn’t do anymore. So I quit early there.

1990s
Getting used to being more stable again, best was 1-3/8 today.

Chair freeze
Improving.

Deadlifts
10x185 10x195 2x10x205 10x225
And before you know it, 50 reps of practicing technique and speed.

883

11/3/13 - Sunday
Cycle 25, Week 1, Day 4

Bench press
bar
5x110
5x130
15x145 - No typo. The trick was to not let myself stop; just keep banging them out. Beats previous 9x150.

Mill>headspin
Did them from footwork, felt good but I need to really master this move before I can go back to trying barrels again because it’s the exact same motion - doing these is just less scary and creates less injury risk, so I can focus more on rolling high and all that properly.

1990s
Two full spins. PR

Master swipes
Started to feel a little tired by now, didn’t get anything done here

Chair freezes
Improvement, definitely feeling more familiar and stable with this move, especially on my right arm.

Footwork/toprock
Turned on a song I liked and just kicked it for a while to finish the day.

884

11/4/13 - Monday

Breakdancing.

Mill>headspin
I got tired with these really quickly again today.

Elbow freeze>handstand
Keep arms in. Still can’t get these, I had them and now I don’t.

Headspins

Cricket hops

Nothing was accomplished today, really everything just sucked.

885

11/5/13 - Tuesday

Breakdancing.

Could only get three HSPs warming up today, I’ll take that and yesterday’s performance to say that my shoulders are tired out. So:

Headspins
Got some double spins, a 2-1/2, did well today.

Head freezes, a few head hops

Some swipes
Bring each swipe around as much as possible.

Footwork, tried some threading which is new, also just tried going for max speed footwork for 30 seconds.

886

11/6/13 - Wednesday
Cycle 25, Week 2, Day 1

Deadlift
bar
3x135
1x185
3x205
3x235
17x265 - Beats something.

Breakdancing.

1990s
Hit 1-1/2

Elbow freeze>handstand
Got them back! Three solid ones in a row.

Squats
warmup, prayer squat and such
10x145
2x10x155
2x10x165

Chair freezes
Nothing new here, couldn’t do anything else after the squats left my legs and back wobbly.

Had only about an hour to lift/practice, night exam kept me until 10, gym closes at midnight, and let’s just say I didn’t exactly sprint across campus to change clothes and hit the gym. Still good day.

887

11/7/13 - Thursday
Cycle 25, Week 2, Day 2

OHP
warmup, poop, warmup
bar
3x105
3x120
9x135 - probably beats last week’s 11x125

Breakdancing.

Mill>headspin
Got to practice these on a good floor with good music after a day off from them. Once I got into it I was consistently hitting at least the headspin, if not bringing it back down into more mills afterwards.
I think after I master this move, I’ll move on to halos instead of barrel mills. Halos simply look cooler and safer.

Elbow freeze>handstand
Did different things here. Rollback>elbow freeze>handstand, handstand>elbow freeze>handstand, so I’m actually putting it into sets and it’s working well.

1990s
Because I’m not doing anything with upper body for the next 48 hours anyways. Consistent 1-1/4 spins, better than I thought it would be.

Upper body assistance work
Dips, lat pull-downs, DB OHP, etc just turn my upper body into a swollen engorged muscle boner

888

11/8/13 - Friday

Breakdancing.

Only got 1 HSP warming up today. No serious upper body work because I intentionally overloaded my shoulders with all the moves and assistance work from yesterday.

Head hops and freezes. Was going to do spins but the floor I was on today was so bad, all I would have done is burn up my head.

Some footwork, learned a little threading. But I left soon because it got to the point that the only reason I was in the gym was to say I was in the gym. My shoulders were dead, and any bboy session with no moves that require serious shoulder involvement is going to be damn short.

Does anyone have experience with getting ridiculous food babies? I’ve been eating 4500 cal/day from rice, meat, milk, sandwiches and my bloating and gas is insane. On one side it’s an unstoppable power belly but then again I get fart propulsion every time I squat heavy.

And why does this log have so many views but nobody else posts?

889

11/9/13 - Saturday
Cycle 25, Week 2, Day 3

Squat
bar
3x135
3x190
3x215
5x245 - none left

Breakdancing
Mill>headspin
Not the best ever, but performance here beat last Saturday by a lot. Last Saturday I literally just got one spin and that was it, today I got many more spins. Helps to whip legs around properly for the headspin instead of just pointing them up.

1990s
Nothing special, just 1-1/4s.

Chair freezes
Keep at it.

Simply forgot to do 5x10 deadlifts. Dumb mistake.

890

11/10/13 - Sunday
Cycle 25, Week 2, Day 4

Didn’t train yet, here’s measurements:
Measurements:
Weight: 178 (+6 lbs)
Waist: 34-1/4 (+1")
Chest: 40-1/2 (no change)
Hips: 38 (+3/4")

R bicep: 13-3/4 (no change in either arm)
L bicep: 13-7/8

R thigh: 25 (+1/4)
L thigh: 24 (-3/8)

Might just be bloat, I know I drank a lot of water yesterday and had a ridiculous food baby. I want to take a break from eating. I always feel really energetic and strong in the morning until I eat, then that’s when I start to feel sluggish and heavy.

New assistance plan to replace Thursday’s bro pump BS, every lifting day do 5x10 of the “other move”, follow up with pull-ups, nothing crazy.

Training:
Bench press
bar
3x120
3x135
13x155 - Compare this to last week’s 15x145. If I can keep moving at this rate, two reps for 10 pounds…

Breakdancing.

Mill>headspin
Keep at it. My final goal for this move is a set with footwork>mill>drill headspin>mill>chair freeze. I can do all of the required moves individually. I’m hitting this set by the end of the cycle.

1990s
best: 1-3/4
Trying a new way of whipping my legs around, put simply it’s harder than the way I’m used to but there’s more potential for speed and rotation.

Chair freeze
Keep at it.

Deadlift (forgot them on Saturday)
bar
10x205
10x215
2x10x225
10x235

OHP
bar
10x95
10x100
2x10x105
10x110

Pull-ups, neutral grip
8 5 5

Eating is a bitch. Two, three hours a day for training is no problem. It helps me loosen up, take my mind off homework, and when I come back I’m energized and ready to focus again. But taking two-three hours per day to shovel down burgers or chicken and rice in the dining hall when I could be studying, and then having to take a one hour nap because it’s so much food, that’s what really fucks up my schedule.

891

11/11/13 - Monday

Breakdancing.

Elbow freeze>handstand
Got this:

1990s
Five 1-3/4 spins, three of which were all in a row.

Air baby freezes
Wanted to give the chair freezes a break, they just didn’t feel good today. But air babys went alright, nothing special just doing the freeze, going up into a handstand. In retrospect I could have used my time better by doing swipes or crickets.

892

11/12/13 - Tuesday

Breakdancing.

Mill>headspin

Nice track at the end of the set, can’t be seen because I went off the camera but if you look at my friend you know it’s good:) been practicing with him since the beginning of this log

Swipes
Was too tired to do anything that stood out here.

Chair freezes
The leg that matches with the arm I’m freezing with has to be kept close to help balance.

893

11/13/13 - Wednesday
Cycle 25, Week 3, Day 1

Deadlift
5x220
3x250
16x280 - Beats 17x265 from last week.

Breakdancing.
Nothing got done here. I thought I could feel my shoulder starting to spasm again so I didn’t want to do 90s, elbow freeze>handstand, or mills. I tried headspins but those always get messed up on the non-slidey floor I was practicing on.

Also, my upper back hurts. Like, the vertebrae just under my neck, hurts.

Squat
10x155, 10x165, 10x175, 10x165, 10x155

Pull-ups
10 4 4

So breakdancing sucked today. But every day has a purpose, and the purpose of today was to hit that sweet deadlift PR.

894

11/14/13 - Thursday
Cycle 25, Week 3, Day 2

OHP
bar
5x110
3x125
8x140 - Probably beats last week’s 9x135

Mill>headspin
Had two sets in which I went mill>chained headspin>mill>track. I still don’t flow quickly enough from the mills to the headspin.

Elbow freeze>handstand, 1990s, swipes, headspins, none of these things worked. Just felt like shit.*

Chair freeze
Obvious improvement in stability here though.

Bench press
10x105
10x115
2x10x125
10x135

Pull-ups
7 4 4

*So I’ve had this stiffness in my thoracic spine, and after this session I have some stiffness in the side of the neck as if I had spent the night sleeping on my front with my head jammed to the side. I will have to go to the chiropractor tomorrow.

Oh yeah, one more thing to note. I’ve been noticing that my best performance for any given move comes within 45 minutes of practice. There is simply no point in practicing longer. As an arbitrary rule to prevent more overuse like today, here we go:

No more than 1-1/2 hours of breakdancing practice on lifting days
No more than 2 hours of breakdancing practice on non-lifting days

895

11/15/13 - Friday

Breakdancing. Exceptionally good for a Friday, think it’s because I spread out my upper body assistance so I’d be fresh to do things that mattered instead of just head hops/stalls

1990s
So these were interesting. My thoracic spine is still stiff so I can’t do these the way I’m used to, where I arch my neck and back to look down directly on my hand. I had to tuck my head instead, like my neck was in the same position as it would be for headspins. My best was a couple of 1-1/2s today. The leg rotation felt more natural, and it’s funny I ended up doing 1990s this way becuase for the past few months other bboys have been telling me to but I would just say nah, it’s not what I’m used to. Well, now I have to do 1990s with head tucked, so that’s that hah.

Swipes
Simple fix for great progress. Don’t let any hand touch the ground until I have jumped off the ground by pushing with my right leg and swinging up with my left leg. Much more natural, much easier. Will keep at them.

Crickets
Easier than I remember, but like with any move it’s never fast enough.

One-forearm freeze
More stable and in control on these.

896

11/16/13 - Saturday
Cycle 25, Week 3, Day 3

Squat
bar
3x135
5x205
3x230
3x255 - none left.

Interesting that my deadlift is shooting up but my squats are not so much.

Breakdancing

Mill>headspins
Working on going from mills into a drill headspin, really fast spinning. It will make all the difference if I can launch into a long-duration, super fast headspin instead of just a slow little one.

Swipes
Much better. Hit a set of three. Will record next time I do these.

1990s
The new technique is tricky; I’m much more likely to crash. I will record these so I know what is up.

Deadlifts
10x185
10x195
10x215
10x225
10x205

Pull-ups
7 4 4

Almost forgot to do assistance before gym closed, didn’t push as much weight because I had to cut down on rest time.

897

11/17/13 - Sunday
Cycle 25, Week 3, Day 4

Bench press
bar
5x130
3x145
9x160 - might be time to start eating more, this PR looks like a fall off from 13x155.

Breakdancing.
Mill>headspin
Sucked, practiced on a less slidey floor than I like to use for these

Swipes
Keep at it.

1990s
Crashed a lot with the new technique, we’ll see.

11/17/13 - Sunday

Training later tonight, here’s measurements:

Weight: 175.8 (-2.2)
Waist: 33-1/4 (-1")
Chest: 40-3/4 (+1/4)
Hips: 39 (+1")

R bicep: <13-3/4"
L bicep: 14" (+1/8)

R thigh: 25-7/16 (+7/16")
L thigh: 24-1/4 (+1/4")

gainz

898

11/18/13 - Monday

Breakdancing.

Rollback>elbow freeze>handstand>1990 set
A little better than last week when I did this, finished with a full spin 1990. Messed up a set, something in my shoulder popped and it still hurts. I will have to start being more careful again, I had a period of time this cycle where I was just training smart, injury free.

Swipes

#masterswipemonday

Chair freezes
Got a good one on each arm, got tired, left.

899

11/19/13 - Tuesday

Breakdancing.

Mill>headspin>mill
Got to practice on good floor today. Roll high, blah blah, got some good sets.

Halos
Moving on from mill>headspin, I want to learn a new move so I went with these.

Killed all my time and energy with these two moves. Shoulder still blown from fucking up yesterday. Didn’t affect today’s training but it did affect my doorknob turning, bathrobe hanging, and self-dressing. Going to the chiro tomorrow and I’m fucking pissed. I should be smarter than this. My upper thoracic spine still hurts, think it’s from arching my neck to get that 16x280 deadlift PR. So at least I’ll get two treatments in one tomorrow. Being strong is a fucking myth, 50 pounds ago I could hurt myself like this and wake up the next morning pain free. Hey, at least it’s a deload week.

Going to ramp up the eating for next cycle, looking at the drop off that my bench had to 9x160 and considering that my appetite is increasing further; today I swallowed eight chicken sandwiches, two full glasses of milk and a banana in the dining hall in an hour flat, and the only food baby feeling I had was from the milk otherwise I would have felt light as a butterfly. And that was just the morning meal. Thinking going from 4500 to 5000 calories per day, would be 500c/375p/165f.

900

11/20/13 - Wednesday
Cycle 25, Week 4, Day 1

Deadlift
bar
5x115
5x145
5x175

Breakdancing.

Swipes
Practiced going faster, and got a couple sets where I went from mills to swipes.

Halos
Day two. Keep at it. I need my left arm to punch the ground hard when I’m coming around.

Squats
warmup
15x135
2x10x155
10x165
10x175

Pull-ups
9 3 1

I definitely grappled with what to do for assistance during deload. But I remember coming off of last cycle’s deload, with light weights and no assistance work, I simply felt weak and uncoordinated. Because of that it took me the better part of week 1 this cycle just to regain my ability to create tension and get back to that feeling of controlling my body. But I will get on that increased food intake starting today, as a reminder that’s:

4500 cal, 450c/350p/150f > 5000 cal, 500c/375p/165f

Shoulder’s feeling better today (Thursday), thinking mill>headspins followed by 90s tonight