Deadlift
bar
5x135
3x185
1x225
3x245
3x275
14x310 - Definitely 1-2 reps left, too. Which is awesome because as is this set compares well to my previous 13x320 best.
Practice:
1990s - got two doubles. There’s a little something different I can do with hand placement that feels more natural and seems to help me spin more. Otherwise it’s just the usual get tense, get on top of the spinning arm.
Barrel mills - got one double.
Headsprings - stuck at left arm assisted.
Seems that barrel mill and headspring/headflip performance was better when I had my practice organized like:
Day 1: 1990s, swipe > 1990, other shoulder stuff
Day 2: Barrel mills, headsprings, other head stuff
Probably just because of the fatigue difference.
Overhead press
warmup (had to do 3x3xbar to get into it)
3x105
3x120
10x140 - 1-2 left.
Practice: Swipe > 1990, rollback > chair freeze, and headspins. Everything was shitty. In short I would tell my body to do something and it would be like nope crash. So I did some footwork/toprock instead.
As of last week this is “give self a break from practicing to get a mean pump day”. I noticed that it boosts my appetite. It also gives me a way to train that works the muscles in a setup where I spend a lot of time on movements.
Also I am a vain sack of crap and I want bigger guns.
Skwatz
warmup
5x135
3x185
3x200
3x225
7x255 - Could have scraped out 1-2 more. Definitely felt weak today.
Practice
1990s
Experimented with a little different hand placement that might help me balance on my spinning arm more. Will keep with it for a bit see what’s good.
R bicep: 14-1/4 (-1/16) (why the fuck do I measure in 16ths of an inch…)
L bicep: 14-3/8 (0)
R thigh: 25-3/4 (-1/8)
L thigh: 25 (-1/8)
Bench press
warmup
3x95
3x125
3x145
15x160 - No rest pause. Beats last week’s 15x155.
Practice
Swipe > 1990
Practiced from toprock, which is neat. Got some good sets but it took me a while to get into it. I always feel a little jittery after lifting.
Rollback > side chair
Was able to roll back into a basic nooby chair freeze - feet and head both on ground. Keep at it.
Headspins
Took me some time to get a good one, but there were definitely one or two nice spins today.
OHP
5x10x95
Pull-ups
16 (PR) 8 6
The 16 was easy too. Felt one or two reps left for sure.
1990s
New hand placement is dumb. Went back to old way and was consistently hitting double spins or slightly less.
Barrel mills
Few sets where I hit a double from coindrop. Otherwise, practiced from freeze, and those were easy too. Was able to consistently roll high on my shoulders instead of slapping my hip on the ground.
Headflips
Got two. Two 100% le-git as fuq headflips.
Felt like I could have kept practicing other power moves but I STOPPED here because I am a smart man who leaves energy in the tank because he knows he has to come back in tomorrow yah?
Style - footwork, toprock
One or two new things here. Not as exciting as today’s power practice.
Noticed an increase in appetite today, and went with it. Since I don’t normally ever talk about how I eat, I can go over it now that I mention it. What I do is allow one hour in the morning to eat as much carb dense food as possible, and 90-120 minutes at night to eat a lot of protein rich food and vegetables. This plan came about more as a result of being what fits my schedule, the dining hall food serving times, and in general leaves me with a daily macro split that makes sense given my experience (~400c/350p/150f per day).
While the protein intake stays pretty much constant, there is usually some fluctuation in carb intake, mostly related to training (ex. less appetite on deload days, more appetite after a day full of assistance pump work). I find that when I have eaten a lot, I don’t feel full as in having a big bloated stomach feel. I start to feel an increase in tension in my throat that over the course of a feeding makes it physically difficult to even pick up food, let alone put it in my mouth. It also takes like five minutes to chew the smallest thing. So that’s how I know when to stop, aside from setting that time limit.
Swipe > 1990
Had a few sets where I sloppily transitioned back down from the 1990 into more swipes.
Rollback > chair freeze
I noticed my left shoulder is definitely getting stronger. I can stall in a headstand such that I have my legs straight up and only my head and left hand planted on the ground, keeping my balance. As for the rollback > chair freeze move itself, I need to keep my legs off the ground.
Headspins
Got like one cool one. All the others were bad.
Some easy freeze work
Practiced doing a perfectly straight handstand (head tucked, back straight)
Baby freeze (can flip off head and spin 720 degrees on one arm but cannot hit this 7th grader ass move)
Squat
warmup
5x215
3x240
2x270 - The leg work on Wednesday might have messed up my recovery for this. I know from experience that 5x10 GMs will ruin my recovery for deadlifts.
Practice
Finally can get back to power.
1990s
Got some good ones, ~1-3/4 spins.
Back at home. This means I won’t have reliable access to a floor I can spin/slide on.
Measurements:
Weight: 185.2 (+0.1)
Waist: 33-3/4 (-1/8)
Chest: ranged from 42-1/2 - 44. This measurement is really weird. Depending on where the tape touches my shoulder blades I can get a very large or small measurement, but still have the tape come across my nipple line.
Hips: 38-1/4 (+1/8)
R bi: 14-1/4 (0)
L bi: 14-3/8 (0)
R thigh: 26 (+1/4)
L thigh: 24-3/4 (-1/4)
Training.
Cycle 30, Week 3, Day 4
Bench press
warmup
5x135
3x155
13x170 - No rest pause, so at least one rep left.
Practice
Headflips
Landed 3-4 consistently once I got warmed up. That shows two good things:
The good performance earlier this week wasn’t any fluke
I don’t have to practice these as often as I thought
Rollback > chair freeze
Nothing new.
Swipes > handhops
Actually harder than just going up into a 1990. Will be good to work with.
Flares
Don’t do these again for a long time. Completely smashes my left wrist.
Crickets/UFOs practice
Crickets are a beginner move, but it’s been a long time since I’ve done them. I also am getting back into the game of hopping on one arm in a handglide freeze, it’s tough on the wrist and takes some getting used to.
Handhops
Need to re-learn this.
Style stuff
Also did a handstand pushup against the wall… on my fists.
150 pushups
50 lying leg raises
(not all in one set >_>)
Since the first time I devoted Friday to just doing a lot of reps on a bunch of different exercises, I noticed a significant improvement in bboying performance. It was only after doing what I did with Friday that I started to hit double 1990s and headflips again. I really started feeling locked down and stronger with the moves I was practicing.
So naturally I want to see how far I can take that. Like, if I do 100 pushups every day this week will my measurements start budging in the right direction?
Practice:
Couldn’t do shit. Just like last Wednesday, I just could not practice power moves.
Squat
5x10x155
GMs
4x15x115
Pull-ups
13 9 5
Side shoulder raises
3x10x15s, keeping technique strict.
My pull-up count is going down, my arms feel dull and sore, and it’s noticeably more difficult for me to put my hands behind my head. Also, I know that lower body assistance takes a while to recover from, especially good mornings. So I think tomorrow I will just do deload OHP and leave, might not even practice.
Practice
Was able to drill swipes > handhops for a while, nothing new. Also spent more time with footwork, trying to do more than just six step super fast.
Practice
I messed up today. I went to practice with friends, and everything was chill until we got to the gym and it was… a wrestling room. Soft floor is OK for jumping and flipping, and acceptable for swipe > handhop practice, but I couldn’t do anything else because the floor had too much give to it. Can’t even do a handstand on that floor because it doesn’t respond when you activate your wrists to shift your balance as you need to. It’s a wonder I was able to do any power moves whatsoever.
Swipes > handhops - got up into a double handhop
Footwork - experimented.
This is odd. It used to be that I was restless and eager for time to pass so that I could move on to heavier weights. But now it feels like day after day is rushing by. hm
Measurements:
Weight: 188.0 (+2.8)
Waist: 33-7/8 (+1/8)
Chest: 43-1/2 - still weird, no two measurements are the same with this.
Hips: 38-3/8 (+1/4)
R bicep: 14-3/8 (+1/4)
L bicep: 14-5/8 (+1/4)
R thigh: 25-3/4 (-1/4)
L thigh: 25 (+1/4)
Weight is likely up because I’ve been constipated all week. Once I go home for some reason even though I hit the same macros with the same types of foods being intake, I’m farting all over the place and I’m lucky to squeeze out a couple of pellets when I hit the john. I think it’s the type of milk I’m drinking, we’ll see. Chest measurement is always weird to measure, I get a different number every time.
The main interesting thing is arms. Looks like all those pushups are paying off. I did 450 total during the week. Didn’t even have to change diet one bit. For the upcoming week I plan on having 3 days, each with 200 pushups, for a total of 600.
Cycle 30, Week 4, Day 4
Bench press
5x70
5x90
5x110
Practice:
Headsprings
Could not hit a headflip. Tried planting without hands but it just seemed to hurt my neck. I was weaker with one arm headsprings too. This is strange because I felt pretty sharp today, I even hit six handstand pushups in a row without a wall which is the most I’ve done on those in a long time.
Since measurements change so slowly, here’s an update to give some perspective, comparing today to November 24, last year.
Weight: 180 to 188, up 8 lbs
Waist: 34-1/4" to 33-7/8", down 3/8"
Chest: 41" to 43-1/2", even though this measurement is tricky this is significant regardless
Hips: 37-7/8" to 38-3/8", up 1/2", dat ass
R bicep: 13-7/8" to 14-3/8", up 1/2"
L bicep: 14-1/8" to 14-5/8", up 1/2"
R thigh: 25-3/4", no change
L thigh: 25", up 1/4"
Notable is that I gained weight but lost waist circumference.