Squat
bar
3x135
3x185
3x200
3x230 - I’m a retard. I was supposed to do 5, but I got used to the feeling of 3 instead.
9x260 - Definitely PR. cool. Video for Internet validation
Practice
Thought about doing like Wednesday and taking it easy with breaking because of the lifting but that’s wrong. There’s always a million excuses not to practice the hard stuff.
1990s
1-3/4 and double spin, fair amount of ~1-1/2 spins and the occasional crash if I didn’t focus. Since today had lifting I only had 10 minutes per move; really made me more focused.
“Planches”
Keep at it. We’ll see what my measurements are tomorrow.
Handhops
The new way of keeping my legs together while hopping helps, but I didn’t have enough time to work with it more.
I thought about cutting practice short to give the old 45 minutes to assistance work, and then I laughed to myself for thinking my pull-up count mattered. So it will stay 30 minutes.
Right bicep: 14-1/16 (-1/16)
L bicep: 14-1/4 (-3/4)
R thigh: 25-3/4 (-1/4)
L thigh: 25 (no change)
Barrel mills
More doubles from coindrop than Friday
Turns out I can chain these into a knee spin
Headflips
Friday’s practice sent me to the chiro and these still pull big time on the right side of my neck… can’t get too upset about hurting yourself trying to flip off your head though
Headspins
If I’m not mistaken, best of 2-3/4.
Handhops/one arm handstands
Was itching to do something with my left arm, I really need to spend more time on it than I do currently
Mill variations
Got a nice set of three where I clasped my right fist inside my left hand and used my forearms for support while whipping around. Recorded it but man I have to sleep, don’t have time for fucking youtube uploading
These chain into a kneespin pretty well
Tried to do a nutcracker mill, can’t whip hard enough to clear my feet though
Headflips
So to do these without injuring myself I have to plant on the top surface of my head, not the back top of my head. The latter makes it easier to land on my feet but it stretches out my neck muscle and I feel it when I come down, does not hurt in a good way. The former takes more speed but it does not hurt whatsoever.
Deadlift
bar
3x135
3x185
3x230
3x265
18x295 - Needed 20 for decisive PR over 22x280.
Breaking.
Best practice session ever.
1990s
Three doubles in 15 minutes, with plenty of 1-1/2s and 1-3/4s. Occasional crash or poopy spin if I just didn’t focus. That’s more awesome spins in 15 minutes than I normally get in an hour, after I’m supposedly tired from near-failure high rep deadlifts.
Straight arm planches
Worked on tuck planches as long as possible, tried to kick up into a split with my arms straight but just fell short, still better than last time
Left arm handhops
Got a set of three again, finally
15 minutes per move. Was so focused.
Squats
5x10x155, 2 minutes rest between each set
Pull-ups
13 5 6
Today was not bad at all given 2 hours of sleep last night and really bad appetite. The top set in lifting combined with the time crunch gave me a rush that forced me to focus and get the best performance possible on practice, better than any two hour session of just breaking. It makes me wonder. Maybe I don’t have to put a big iron bar in my hands before the session; I can warm up with some explosive jumps, throws, or light lifting instead. The idea is that I turn on my muscles with basic movements in <30 minutes instead of doing an hour of barrel mills before I get the hang of feeling tense.
Today was shit. The same mill sets that I was hitting no problem on Tuesday were psyching me out of even trying today. I could hardly get a front headspring with both arms, let alone two, and my headspins never got farther than a full turn. Nothing to do but sleep, eat, and come back tomorrow.
Squat
warmup
3x135
3x185
3x215
3x245
5x275 - Not sure how this compares to any previous PRs.
Breaking.
Felt like going directly to sleep. All this week I’ve been going 4 hours per night with sleep, napping during the day and feeling like shit. Hit some 1-3/4 1990s before I was completely dead and couldn’t even do a tuck planche. Went right home and slept until 1:30 pm Sunday.
Typical up and down, chest measurement is always a little tricky and I wasn’t in the mood for it this morning. Will weigh tomorrow morning
Felt much better after taking the time to sleep as much as I damn well wanted, without an alarm clock for once. Missed my first meal but I wasn’t hungry anyways and really there’s only so much time for studying, eating, sleeping, and training.
Breaking.
1990s
Fair amount of 1-3/4s and 1-1/2 spins, no doubles. Didn’t feel dead but still.
Tuck planches
Straight arms, my feet are higher with these than the day I first started doing them so that’s good.
Left arm handhops
Some of these felt like my elbow was going to pop out… weird. As with the other moves today, nothing new.
Fist handstands
Such badass. These improved over what I remember from last time. And my knuckles didn’t bleed either.
Looking at last week I see that I really had about three days, Monday through Wednesday, that were legitimately good. Lack of sleep made the other days shitty and left me feeling like a zombie during the day. I got so caught up in making sure I took the time to eat that I let it shortchange the time I needed to sleep. So I did pretty much all my homework during the weekend so I’ll have time to sleep as well as eat enough during the weekdays.
1990s
shitty with these today. Had a period of time where I just could not get on TOP of my spinning arm… once I got my shit together though it was just lots of ~1-1/2s.
Tuck planches
nothing new
monkey flip>left handhop
seems to be better for handhopping, this way I can put a move into a set but it also seems to force me to get tighter. only double hops at most but out of the monkey flip they were more stable.
left arm handstand > side freeze
I want to get this. To get used to going through that range of motion down, I did handstands against the wall with my arms bent, trying to shift as much weight as i could to my left arm.
I hate days like this. Feels like I’m going nowhere.
Headflips
Got closer to the actual headflip, but unlike last time I’m not just whipping over and hoping for the best. Left leg goes up fast, head plants on the ground (stay tight), then to land back on my feet it’s like a kip up.
Headspins
Feel like I took a step forward with getting the hang of these. Got some good spins, not sure but one of them felt like a triple. Feel like I’m finally starting to align my hips and legs properly so I can balance when i do these.
Squats
5x10x155
Felt faster than ever.
Pull-ups
14 5 5
So I don’t know why deadlifts were so god awful shitty when everything else went pretty well. Might be because I didn’t practice them last Sunday? We’ll see how squats go (super fuckin nervous btw)
Tuck planches
shitty
But I found that the bent arm stuff I used to do is now REALLY easy. For example, I used to have trouble with bent arm tuck planche > handstand, today I gave it a shot and didn’t even have to think about it.
Different handstand stuff, little playing around. will take a video.
I feel like my upper back is toasted. It might seem like shoulders and chest are the most important for the stuff I do, but to be honest when I do a 1990, what keeps me locked down on top of my spinning arm is stability in the back of my shoulder. My upper back is what keeps me from drooping while doing headspins and it keeps my arms from collapsing while doing planches. It is the barrel to my barrel mills, it keeps headflips from sending me to the chiro every time I try them. Go look at someone who is too weak to do a pushup, do a pushup. Aside from going down 2 inches on each rep, their upper back is REALLY rounded. They don’t have the strength back there to keep their upper back tight and flat. It’s the same reason they can’t keep their elbows in, too.
Spent a little time trying to start off with the usual barrel mills but I thought of yesterday, and two things kept me from continuing:
Injury risk
I knew that if I slogged through a shitty session I would have the excuse of “oh, well, I needed to recover.” Well, dumbass, why did you try to go all out if you knew you wouldn’t be able to? Or at least have an excuse not to?
Back home for spring break. This means I’m going to have a lot of trouble finding decent floors to practice for rolling/spinning moves like mills, headspins, 1990s.
Squat
warmup
5x230
3x260
3x290 - Nice
Deadlift
5x10x205
Pause deadlifts (pause for 3 seconds right off the ground, at knee height, and at lockout)
2x5x115
Read about these in an article here. Looking at how well squats went and how poorly deadlifts went this week I feel like it’s just that I need to practice deadlifting better.
Also, I didn’t do pull-ups, gym closed too fast. But it didn’t seem to matter last week when I skipped Saturday’s pull-ups and still got 14 the next Wednesday.
Planches
Hit a really ugly split planche today. I need to keep my butt tighter so my feet don’t come so close to the ground.
No big changes worth noting in any body measurements. Not like I put on 20 lbs of belly fat since last week or smth
Practice (slippery floor, practiced my slippery moves)
Barrel mills - nothing new
1990s - shitty. crashed way more than usual. best was 1-3/4.
Headspins - Hit three double spins in row, getting the hang of keeping my hips high and staying balanced on my head longer. surprised some of my friends:p
Cool so its been like 5000 years since I posted? Let’s see,
3/19/14 - Wednesday
Cycle 29, Week 4, Day 1
Deadlift
bar, warmup
5x130
5x165
5x195
Skwats
5x10x155
Pull-ups
10 10 5
(tried to do some stupid lever stuff before starting with pull-ups, wasted energies)
Breaking.
Planche drills
Nothing new.
Swipe > handstand
Got it. Also learned to go swipe > forearm freeze, which is easier since I don’t have to launch so much. Also learned to spin in that position, which isn’t that tough either.
Footwork
Taking the time to come up with some stuff here.
