1/19/14 - Sunday
Cycle 27, Week 4, Day 3
Squat
bar
5x115
5x145
5x175
Breakdancing.
1990s
Freeze agility - I don’t know what to call it really. I want to really get comfortable and strong with moving anywhere in a handglide freeze. I’ll post a video when I get something I want so I can show what I mean.
Deadlift
bar, 3x135, 3x185
10x225
10x245
10x265
10x245
10x225
Pull-ups
12 8 6
1/20/14 - Monday
Cycle 27, Week 4, Day 4
Racks full, practiced first.
Barrel mills.
But this time I’m doing them right. I know that the trick isn’t to necessarily whip my neck against the ground as hard as possible and hope my hip doesn’t crash, it’s to roll HIGH and let it bounce around. I got a few clean singles today this way, and one where I was even able to come around twice.
Front headspring
Got up to landing it using just my left hand for support. Keep tense in the lower body to avoid derp head bump into ground.
Headspins
Need to go faster and longer with these. Every guy I saw at the jam was able to do this move all night. It is not for originality’s sake that I must learn this move; it’s foundation; it’s expected.
Bench press
bar, w/e
5x70
5x90
5x110
OHP
2x10x105
10x115
2x10x105
1/21/14 - Tuesday
Breakdancing.
1990s
Freeze work
Nothing new today. AKA shitty day. I know why today was as it was, and days like this will not occur again.
1/22/14 - Wednesday
Cycle 28, Week 1, Day 1
Deadlift
bar
3x135
3x185
5x210
5x240
23x270 - Still doesn’t look like it measures up to previous 20x285.
Breakdancing.
Barrel mills.
More sets than last time with one clean barrel plus one flop onto my front, I need to roll high every time, not just for the first barrel mill of the set.
Some sets where I would go up into a headspin, do an actually OK spin but then fall down, need to be more aggressive with guiding myself back down onto my back.
Front headspring
Can do them with support of one hand but poopy consistency. Must move fast to land onto my feet. Learned how to plant directly onto my head and roll off without any hand support, have to stay especially tense.
Headspins
Nothing new.
Squat
bar
3x135
10x185
10x195
10x200
10x185
10x175
Pull-ups
12 7 6
Oh, and measurements as of this morning:
Waist: 33-1/2 (-1/4)
Chest: 41-5/8 (0)
Hips: 38 (0)
R bicep: 14-3/8 (+1/4)
L bicep: 14-1/2 (+1/8)
R thigh: 26 (+1/8)
L thigh: 24-1/2 (-5/8)
1/23/14 - Thursday
Cycle 28, Week 1, Day 2
Overhead press
bar, w/e
5x105
5x120
10x140 - Falls short of previous 10x145.
Breakdancing.
1990s
Strong right arm, right leg sweeps around and punches up. Several 1-1/2 spins, still shitty consistency.
Freeze hops
Practiced switching in handglide freeze from stabbed on the right arm to stabbed on the left arm, as fast as possible. Can’t keep up with any decent beat.
Bench press
bar
10x135
10x145
10x150
2x10x135
Pull-ups
9-10 7 5
I feel shitty. My appetite has been low recently and I haven’t even been coming close to my goal macros per day of 500/375/165. It gets harder to stuff the same shit down my mouth every day, twice a day two hours at a time in the nasty ass dining hall. My throat seals up and just looking at a banana makes me gag.
1/24/14 - Friday
Breakdancing.
Barrel mills
Slight improvement.
Headflips
Sucked.
1/25/14 - Saturday
Cycle 28, Week 1, Day 3
Squat
bar, warmup, w/e
5x195
5x225
6x250 - None left in the tank. For some perspective I hit 7x260 last cycle.
Felt like shit today. All week I’ve had bad appetite, little sleep, and some cold symptoms. Went home, drank some tea, chilled out and went to sleep.
1/26/14 - Sunday
Cycle 28, Week 1, Day 4
Bench press
bar
5x120
5x140
15x155 - Hit this last cycle. Needed 16 to PR.
Breakdancing.
Barrel mills.
Clean double, second one landed on hip. Progress.
Headflips
Three one-arm assisted headflips in a row, not a perfect landing but on my feet.
Headspins
Felt more stable on some spins, just an instant where I felt like I had my legs in the right position so I could balance on my head and spin well. We’ll see.
OHP
5x10x95
I think the reason I’ve been starting to miss PRs is overdoing the 5x10. Too much weight, I don’t get to focus on practicing the actual movement. The squat day before my 20x285 deadlift PR (best ever) I only worked up to 10x235.
Pull-ups
14 7 8
Lifting shitty all this week. The only progress I can point to for the week is today’s breaking.
Measurements:
Waist: 33-1/2 (0)
Chest: 42 (+3/8)
Hips: 38-3/8 (+3/8)
R bicep: 14-1/4 (-1/8)
L bicep: 14-1/2 (0)
R thigh: 25-3/4 (-1/4)
L thigh: 24-3/4 (+1/4)
Not sure what to make of the measurements. Eh
1/27/14 - Monday
Breakdancing.
1990s
Some 1-1/2s, a 1-3/4. Little to say.
Tuck planche
Will have to be strong enough to planche if I want to be strong enough to scurry around really quickly in a freeze.
Left arm handhops
Did a few, little to say.
1/28/14 - Tuesday
Breakdancing.
Barrel mills
Keep at it. Needs more cleanness and speed, what I’ve learned from doing normal mills is nobody can tell me the right cue to get it right, I have to keep practicing until I smooth it out properly. I have a lot of friends that spend a lot of time talking to each other about how to do a move, they’ll sit on the floor and mime out different moves with conversations that sound like “Oh, you just have to rotate your hips harder right? So it’s just like an , just with a little more rotation. OK. What are you doing tonight?” Fucking ranting, I need to sleep.
Front headsprings
For some reason I keep psyching myself out of the left arm assisted ones. So I did a bunch of two arm assisted ones really fast, really clean. Then I learned how to kip from a headstand with my legs pointing the same direction as my belly button to standing straight up. Then I did a normal kip up and it felt really good.
zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
1/29/14 - Wednesday
Cycle 28, Week 2, Day 1
Deadlift
bar
3x135
3x185
5x225 (forgot it was 3s week)
3x255
19x290 - might have had one more. Would’ve been lifetime PR if I got 20. But it would have been tough, so by taking 19 I either left one in the tank and did what Wendler said or avoided failure.
Breakdancing.
1990s
Had a string of big spins, >= 1-1/2. This time, though, I actually know how I did it. Get on TOP of the spinning arm, right leg comes around low then punches up.
Split planche
Was doing the tuck planche and I just felt myself swing into this position hah. Will have to practice more so I can level it out (my face is super close to the ground to compensate for the moment of my legs atm) and make it look better, but this is really funny because in the back of my mind I always felt that planches were for YouTube bodyweight fitness gurus.
Knuckle handstand
Tried them. lol
Swipes
These look shitty.
Squat
5x10x175, 3 minutes rest per set
Fuck me.
Pull-ups
6 5 6 - See^
1/30/14 - Thursday
Cycle 28, Week 2, Day 2
Today was shitty. I didn’t eat well, but the main problem started with squats last night. On the final set something in my head popped and gave me a mean headache. When I tried to hit OHP today it lit up again and hurt like a bitch.
OHP
bar
3x115
3x130
6x145
Breakdancing.
Barrel mills
These will take a while. Nobody hold their breath.
Normal mills
Went for speed.
Didn’t have time to do the other stuff, even then would I practice headflips and headspins after the shit that just happened?
Bench press
10x115
4x10x105
Boring as fuck but I didn’t want to inflame my headache again. Weight this light isn’t even a good chance to practice the lift because if I push as hard as I can my body jolts off the bench.
Pull-ups
3x5, really fucking low/sad
1/31/13 - Friday
Breakdancing.
1990s
Best was landing a 1-3/4 spin on my knee.
Tuck planche
Was still so sore from the split planches earlier this week that this was all I could do today.
Left arm handhops
Best was two.
This is depressing.
I read about the headache I got while squatting on Wednesday. Apparently there’s this thing called exertion headache. Browsing around for advice here’s my notes from others’ experience:
Caused by neck tension - chiropractor or massage is highly recommended
Can be caused by certain supplements as creatine or NO explode, which increase blood pressure
Can be caused by dehydration
Key thing I’m seeing is rest, for a matter of weeks. I can practice bboying pain free I’ve noticed, it’s just when I get the tension of lifting weights that it gets serious.
So I’m not going to lift until Wednesday, and it is then that I will start back from the beginning of week 2 with deadlifts.
This fucking sucks. The fitness community told me everything I needed to know about how to curl. Nobody told me my head would fucking explode if I tightened my neck a little while squatting.
2/1/13 - Saturday
Breakdancing.
Barrel mills
I have a new idea to practice these in a way that teaches me the motion without injury risk. What I did today was start out in a headstand, then sweep down as if doing a mill, but roll high so that I end up back in a headstand. If I can do this smoothly with no hands, then that’s what barrel mills are.
Headflip
Significant improvement. No hands, need to swing my arms harder so when I get on my feet I stay on my feet.
Various head stalls, trying to practice balance.
2/214 - Sunday
Measurements.
Weight: 179.2 (~+2 since last weigh but that was on a different scale)
Waist: 33-1/2 - no change
Chest: 41-5/8 (-3/8)
Hips: 31-1/4 (+1/4)
R bicep: 14-1/8
L bicep: 14-3/8 (-1/8 on each arm)
R thigh: 26 (+1/4)
L thigh: 24-1/2 (-1/4)
Breakdancing.
1990s
Best was 1-5/8 so no new best. But I can safely say that if I’m fresh, 1-1/2 spins are the new 1-1/4s.
Split planches
Had them in me today but not for long, these are tough. Just tried to hold them as long as I could.
Chair freezes
It’s been a while. Keep at these.
Footwork
Created a little set.
Maybe I should get a camera, record all my sessions, and just post the highlights here in a montage every day.
2/3/14 - Monday
Breaking.
Shitty day.
Need to limit all my sessions to two hours, no more. Essentially:
10 min warmup
20 min 5/3/1
60 min practice
30 min BBB
OR
2 hour practice session, no move receives more than an hour of practice.
Long sessions = injuries + too much time spent eating + lost focus + repetitive overuse + spending more time ingraining bad motor patterns than good ones.
It should not be taking this long to hit decent headspins, barrel mills, and 1990s. I am overthinking and overdoing this shit.
2/4/14 - Tuesday
Breaking.
1990s
Very consistent spins at or more than 1-1/2. Hit two or three 1-3/4 spins. Once I crashed once, I quit.
Planches
My legs are too high! But I held these for longer and went tuck planche > handstand.
Left arm handhops
Because I hadn’t been twitting around for 2-3 hours I was actually fresh enough to do these properly. Had a few triple hops.
Toprocking
I’m so bad at this. My friend was kind enough to help me learn it so I can actually dance.
Back to lifting tomorrow, hope my “exertion headache” won’t flare up.
2/5/14 - Wednesday
Cycle 28, Week 2 (remix), Day 1
Deadlift
bar
3x135
3x185
3x225
3x255
17x290:F - 2 reps short of last week’s 19. Really not bad loss considering recent shitty appetite and not having actively trained lower body since last Wednesday.
Breakdancing.
Barrel mills
Keep at it, I feel myself getting better at bouncing up without relying on my neck.
Headflips
Two-armed headsprings to warm up.
Then one-armed, got some good landings.
Then just my head, only could do a few before I started psyching myself out. So then
Practiced a lot of two armed headsprings, as fast as possible. Also, kipping from a headstand to my feet. I found that it is these two drills that made me able to do a headflip on the day I got really close. I cannot learn a move by standing around psyching myself out thinking of how hard it will be. But I can train a movement that’s really similar, then get tight and go for it.
Headspins
Seems that spinning on my head with my right forearm against the ground, right hand around my head gives me the best spin. I got a double today right before going out to lift again.
Squat
5x10x155
No headache. Focused on technique, speed, and breathing so I don’t get all the pressure in my head.
Edit: Oh yeah,
Pull-ups
12 5 6
2/6/14 - Thursday
Cycle 28, Week 2, Day 2
OHP
bar
3x95
3x115
3x130
7x145:F - 3 reps below lifetime best.
Breaking.
Couldn’t even hit a single HSP today. Deciding to err on the safe side, decided not to do assistance.
Possible reasons for today’s shittiness:
Tuesday - lots of shoulder work, especially planches I’ve noticed one does not simply recover from in 48 hours. Tuesday’s work was definitely more dense than previous breakdancing sessions. I will have to accept lower lifting performance from OHP and bench if I am to continue practicing hard with 1990s, planches, handhops, and other breakdancing moves that will sap energy from my shoulders. Additionally, I have no excuse not to practice assistance, although I will be using less weight there too.
Hit failure yesterday and today - Will leave two reps in the tank every set now.
2/7/14 - Friday
Big day today.
Barrel mills
Clean double. After 9 months and countless chiro visits I can finally do multiple, good looking barrel mills safely.
Headflip
Nothing new here.
Headspins
Practiced chaining spins with my fingertips. I figure if I can work to chain headspins with less and less hand-ground contact that’s progression towards learning drill headspins. ATM progress with drill headspins is more often just an occaional lucky perfect alignment followed by a double spin followed by crashing to the ground and sliding 3 feet.