11/21/13 - Thursday
Cycle 25, Week 4, Day 2
OHP
5x60
5x75
5x90
Breakdancing.
Mill>headspin
Legs wide
Move fast
Roll high
Even when I was tired and had gotten some bad sets, by focusing in on these tips I would get a good set.
1990s
several 1-1/2 spins with the new head tucked technique
Halos
Shoulders dead by now. Couldn’t do shit.
Bench press
10x95
10x115
10x125
2x10x135
Pull-ups, 3x6
11/22/13 - Friday
Breakdancing.
Elbow freeze>handstand>1990
A few good sets, but my shoulders are dead. I felt myself get tired very quickly.
Drill headspins
These went alright, got close to some doubles, but I started psyching myself out of these too. My head also started getting burnt up here.
My shoulders felt stiff and tired today. Going to give it a break.
Thanksgiving break week is coming up, which raises the question of how I will be able to get 5000 calories of decent quality food per day without emptying the cupboards and having to wash every dish in the house.
11/23/13 - Saturday
Cycle 25, Week 4, Day 3
Today was shit. Moved from college to home for fall break, couldn’t get anywhere near target amount of food. Gym was closing by the time I got there, had to decide between breakdancing and assistance work.
The matter of diet is becoming interesting. I sat down after today’s session to eat two whole chicken breasts (each was a little less than the size of my head, I swear), but could only get one before gagging like fuck this chicken. A solid amount of meat consumption but still less than expectation. Out of curiosity I bought two doughnuts, took them back to my table, and watched myself destroy both of them in a matter of seconds. What is intriguing is that I really seem to be craving carbs now despite simply how much of them I’m eating, and that I get sick of protein before I actually even feel my belly fill up.
As I write this I am fucking hungry. 8 oz uncooked spaghetti is cooking, going to have more rice too.
Squat
bar, warmup (do i have to say this anymore?)
5x110
5x135
5x160
Breakdancing.
Swipes, bad
Chair freezes, improvement here, learned how to better lock down my elbow into my low back, and sweep my legs up into the position I want
11/24/13 - Sunday
Cycle 25, Week 4, Day 4
Bench press
5x70
5x85
5x105
Breakdancing.
Can’t do moves that involve sliding or rolling because the floor at my hometown gym simply sucks. I tried doing a headspin and there was so much friction I lost my beanie. If I still weighed 120 or 140 I’d probably have an easier time. But we won’t go there.
Swipes
Keep the torso back and horizontal to the ground, resist the temptation to leg the jumping leg fold and the hips drop. Solid technical improvement.
Elbow freeze>one arm handstand
Next step in the chronicles of my elbow freeze>handstand journey.
Chair freezes
Getting more stable, tuning my leg positioning here.
Deadlift
10x205
4x10x225
OHP
10x95
4x10x105
Pull-ups
10 5 3
Back on track with diet for the most part, only getting 300g protein/day instead of 375 planned but if that amount of dry white chicken breast is what’s separating me from a PR then I’ll be damned.
Yeah, and measurements:
Weight: 180 (with clothes, on a different scale than used at college)
Waist: 34-1/4 (+1")
Chest: 41 (+1/4")
Hips: 37-7/8 (-1-1/8")
R bicep: 13-7/8" (+1/8")
L bicep: 14-1/8" (+1/8")
R thigh: 25-3/4 (+5/16")
L thigh: 24-3/4 (+1/2")
11/25/13 - Monday
Breakdancing.
Elbow freeze>one arm handstand
Keep at it.
One arm handstand>elbow freeze, against wall, only right arm
Right shoulder is sore after this. But I learned how to do it now. The idea is one step closer to handhops.
Swipes
These put pressure on my knee. But I’m feeling faster.
Left forearm freeze
More stable. Only did left arm, want to avoid imbalance.
11/26/13 - Tuesday
Elbow freeze>handstand
Couldn’t do these, shoulders died out quick.
Swipes
Going faster.
Chair freezes
Keep at it.
Elbow freeze threading
Got it a couple of times. Will get a video. Always neat to get a move the day I start it.
Put on some music towards the end to practice the threading. Shocking how much time I’ve put into “training” and “practicing”, but it’s not dance.
11/27/13 - Wednesday
Cycle 26, Week 1, Day 1
Deadlift
bar
3x135
5x195
5x225
24x255 - Not sure how to compare this to 16x280, the most recent best PR. Tried for 25 but it didn’t come up.
Breakdancing.
Same elbow freeze threading as yesterday. Shoulders get a break from elbow freeze>handstand and knee gets a break from swipes. Also, learned how to roll back into just head+left forearm stall.
So I understand that my logging of my breakdancing moves is just about impossible to understand without a video.
Squats
10x155
10x165
3x10x175
Pull-ups
11 5 5
11/28/13 - Thursday
Cycle 26, Week 1, Day 2
Overhead press
warmup
bar
5x100
5x115
13x130 - Most likely beats 11x125, 9x135, and 8x140 from last cycle
Breakdancing.
Elbow freeze>handstand, swipes
Both of these moves I can do, some of the time. Simply put, I need to improve so I can do them all the time, without any setup time.
Bench press
10x115
10x125
10x135
10x125
10x135
Pull-ups
8 5 3
11/29/13 - Friday
Breakdancing.
Elbow freeze>handstand
Seem to have gotten worse at this move the more I practiced it this week. Huh
Elbow freeze>left arm stall
Want to do more things on my left arm to strengthen it and get familiar with it
Elbow freeze threading
Will post a video
Swipes
11/30/13 - Saturday
Cycle 26, Week 1, Day 3
Squat
bar
3x135
5x180
5x210
10x235 - Beats 8x230 from week 1 last cycle. Straight back and knees out all throughout the set, too.
Swipes
Got faster. Practiced going from standing and overall getting familiar with the move, thinking about it as a swipe, not a bunch of steps to do a swipe.
Rollback>elbow freeze>thread
Got it once. Really cool. Will get a video.
Deadlift
10x205
10x225
2x10x235
10x225
Pull-ups
8 5 5
[quote]marrot wrote:
11/27/13 - Wednesday
Cycle 26, Week 1, Day 1
Deadlift
bar
3x135
5x195
5x225
24x255 - Not sure how to compare this to 16x280, the most recent best PR. Tried for 25 but it didn’t come up.
[/quote]
Randomly saw this, thought I’d throw the formula up that I’ve seen a bunch (pretty sure it’s in 5/3/1 too). It is supposed to determine your 1RM from a rep set. Here it is:
[(Weight) x (Reps) x 0.0333] + Weight = 1RM
So for your example, it works like this:
255 x 24 x 0.0333 + 255 = 458.796
VS.
280 x 16 x 0.0333 + 280 = 429.184
Thus, your new rep RP beats your old one. Congrats, keep it up.
Thanks! I always think about the formula but I never get around to actually using it.
12/1/13 - Sunday
Cycle 26, Week 1, Day 4
Didn’t get to eat much today. I think I was running on last night’s food since during break I’ve been eating most of my food late in the day after training. It’s good this way, because I don’t find myself having to poo the minute before my PR set.
Bench press
5x115
5x130
16x150 - Most likely beats all of last cycle’s PRs (15x145, 13x155, and 9x160)
Breakdancing.
Back at college so we can do those slidey moves on the good floor
Swipes
Tried to go faster, but when I took a video there wasn’t any significant difference between the speed I got today and the speed I got on the master swipe monday video. Didn’t waste too much energy with these.
Mill>headspin
I’ve been wasting time with these. For an hour today I was thinking about overly specific shit. Then I just thought, do a mill, then roll high into a headspin. Problem solved.
Halos
My understanding from the youtube tutorials I’ve watched is that there’s no need for any progression exercises, just swing it around and try to make it back onto my front. Keep at it.
Left arm handstands, between all the sets I did
With wall (25 seconds max), without, anything to put some tension on my left shoulder and arm which is now significantly smaller than my right side, don’t worry it doesn’t stand out through my shirt, but I do need to do something, I keep thinking of the “badass psycho” from borderlands.
OHP
2x10x105
3x10x95
Pull-ups
11 5 3
Today was good. I trained alone. I like training alone. Nobody gives me advice. I feel like people give advice not to legitimately help, but to alpha up on others and demonstrate dominance.
12/2/13 - Monday
Breakdancing.
Mill>headspin
Not complicated. Do the mill, then roll high for the headspin. Only when I get tired do I need to focus on smaller tips like sweeping my legs around and keeping them wide.
Halos
Keep at it.
Rollback threads
Didn’t get it even once. The floor is a little slidier than the floor at home that I got it on, but the bottom line is I need to push hard when getting into that freeze.
12/3/13 - Tuesday
Breakdancing.
Mill>headspin, halos
Same notes as yesterday
1990s
best: 1-5/8. good for so long without having done these. And this would be a PR for the new head tucked technique.
Rollback thread
Punched harder, got closer. Had some tries where I would push, and do a backwards headslide on the ground. Must control the power.
Headspins
Chained: got a set with five decent chained headspins
Didn’t practice drill headspins enough to say anything
Chair freezes
More stable, stronger, also good because this is another move I haven’t done in a while.
Appetite is dead though. I simply haven’t been able to put away the food I used to be able to eat. I’ll bring food up to my mouth to take a bite, and feel myself gag. Then when I chew it anyways it takes like five minutes to swallow, say, a bite of pizza.
12/4/13 - Wednesday
Cycle 26, Week 2, Day 1
Deadlift
bar
3x135
2x185
5x210
5x240
21x270 - probably beats last week’s 24x255
Breakdancing.
1990s
couple that were a bit under 1-1/2.
Headspins
Chair freezes
Rollbacks, threading
Nothing about breakdancing today stood out really.
Squat
10x155
2x10x175
10x185
10x165
Pull-ups
12(most ever) 5 3
12/5/13 - Thursday
Cycle 26, Week 2, Day 2
OHP
bar
3x105
3x120
11x140 - probably beats last week’s 13x130
Breakdancing.
Mill>headspin
My consistency still sucks with these.
Halos
Obvious improvement. But my left shoulder is constantly colliding with the ground, so I have to be careful so I can avoid setting myself back with an injury.
Rollback thread
Keep at it.
Left arm stuff
left forearm freeze, left arm handstand, anything to get more stable on that side
Bench press
10x125
2x10x135
2x10x125
Pull-ups
8 8 5
12/6/13 - Friday
Breakdancing related training.
Mill>headspin
New tip: When I’m at the bottom of that high roll just before I go up onto my head, I have to whip hard onto my head, I can’t just slowly coast up into the headstand.
Honestly this move has been driving me crazy. It’s the most impressive power move I have so I want it consistent. I’ve been drilling it a shit ton but still I’m only consistent when I have no fatigue whatsoever. I think this new tip will make the difference. I’ll give the move (along with halos) a break until Monday.
Left arm handstands
Keep at it. Anything to prevent further degeneration of my left arm into the retarded red headed cousin of my much stronger right arm.
12/7/13 - Saturday
Cycle 26, Week 2, Day 3
Squat
3x195
3x225
6x250 - Beats last cycle’s week 2 of 5x245. Might have even had one more.
Breakdancing.
Hurt my right shoulder last night, went to the chiro today and gave it a break tonight. So:
Left forearm hops
Left arm handstand
Deadlift
3x10x205 - took a while to get in tune with it and moving fast
10x225
10x235
Pull-ups
13 (most ever), 3, 2
I guess the first set left me dead. If I did less, like only 8 on the first set, I’d have been able to get much more total reps.
12/8/13 - Sunday
Cycle 26, Week 2, Day 4
Bench press
bar
3x95
3x125
3x140
13x160 - previous, most to least recent: 16x150, 9x160, 13x155
Breakdancing.
More left arm stuff,
Left arm handstand, left forearm hops (feel a little more stable)
Overhead press
10x95
2x10x105
10x115
10x105
Pull-ups
8 8 7
Measurements. Had them, logged them, computer crashed, didn’t save. All I remember is improvement in general. Better luck next week.
12/9/13 - Monday
Breakdancing.
I signed up for a 1v1 battle on Saturday, January 18, 2014. If you’re interested, the exact address is 3407 California Avenue, St. Louis, Missouri, 63118. Look up “1 Round Killer”. When I read the invitation on Facebook I knew I couldn’t pass it up. This battle is exactly what I need to light up some accountability and get me to really start training. Far enough away to get work done, definitely close enough to make me get in gear, and it’s 1v1 so all the focus is on my own sets.
I had to choose a name, too. B-boy Gist.
With that in mind, today’s session:
Mill>headspin>mill
Looks like I can only hit these while fresh, in which case they aren’t hard.
Halos
Video.
Feet cleared ground. Strong head contact with ground. Next step is to make only the left palm touch the ground, not the left shoulder. This means launching even harder, going up even higher on my head. Fucking awesome progress given what day one was like with these, and given that it took me two years to learn how to chain decent standard mills together.
Left forearm hops
Video.
Hit that double, multiple times during the session. Get tense all throughout the left shoulder, I need to feel it in my chest, back, traps, biceps, everywhere to keep stable enough to hop again.
Rollback thread
Did not get these, but came closer when I understood that the right leg needs to hand on my glute side, and my left leg needs to hand on my belly side, so when I pop up into the forearm freeze I can grab my left foot without losing balance.
I found that it helped to cycle through moves. Not like an all-out superset from one move to the next, but I would get tired of one move, pick another one, work with that, go to the next one, come back, etc. This way all my moves get attention while I’m fresh, and I minimize time spent on my ass.
Chair freezes
Very few, kept it to left arm only. By now I felt pretty cold and I did not want to risk pulling something. With a battle in a month I can’t risk getting injured. Today was really productive and I know I’ll be back in tomorrow.