100 minute session. Spent a lot of time (too much) on freezes.
edit: Also, standing on my head hurts. Used to be no problem at 165. 30 pounds later, ow. Oh well. I’d rather have big shoulders that I can lift myself up with and hop/spin on. There’s enough guys that can hit headspins anyways.
1990s
best: 1-3/4 spin. most others were mediocre
Freezes
Basically whenever I get tired quick I tens to spend a shit ton of time on freeze after freeze after freeze.
Did one-forearm stalls on each arm, padding elbow with beanie… my stingy broke ass needs to buy an elbow pad
7xfrench toast (175g)
1/2 gallon milk (100g)
1 bowl rice (300g)
cold cut turkey*, three plates of like inch thick stacks of cold wet tasteless meat mmmMmmmMMMMMM
corn/beans thing, two big heapin heaps of that
food: days blend together, hard to know when I ate which sandwich/milk jug.
k so
foot long with a lot of turkay
1-1/2 more big bowl of rice
4 c. milk
BB OHP
5x135
4,3,1,1x145
Seated DB OHP - supersetted w raises after I put the 70s away
5,2x70s
10,8,6x55s
8,8x45s
Feels awkward with the BB. I think getting 5x70s even after the BB work shows that DBs feel more natural. I could focus on my shoulders more easily and of course there’s no hip drive while seated. And in case of form haters yes I brought the DBs down to touch my shoulders before going up. Might be just because I’ve been using DBs after practicing to hit shoulders before going home, so I got used to that. Not too attached to the BB OHP goal as long as my delts can escape the first dimension and my bboying improves.
edit: forgot to mention, I started today off right with 7 HSPs in a row.
90s + more balance practice
This is my main goal… to really get coordinated with balance in various handstand positions and moving between them.
Handhops note: back up to 2. Learned how to bring my legs down for the hop so I was managing my body better and not just spazzing around on one arm.
Really pretty poopy. Came in and did 10 HSPs in a row, took a video of that too, I swear I’ll upload all these videos one day. But 90s and everything after was poop. Couldn’t even do assistance work.
I ate a crap ton since yesterday’s workout too. Like at least 600g carbs.
I don’t know. All this time and I’m still cranking out the same basic ass 90s. My 90s today were worse than they were my first day back.
Maybe I’d do well just keep practicing to 2x/week with the rest lifting.
Or maybe I just need a day off because I’ve had four pretty good days in a row, and that’s longer than I’ve ever made it without an off day. And two days ago I was hitting pretty near my best on 90s.
For the scientific record I am predicting very low appetite tomorrow.
Didn’t train today, really low appetite for carbs like I guessed. But I ate a half-plate, inch thick mass of cold cut turkey in about 10 minutes, so my appetite wasn’t really less, just different.
1/20/15 - Tuesday
yesssssssssssss
Started with HSPs. Got 11 in a row, new lifetime best.
Then barrel mills. Worked up to 3 sets of 3 in a row, from coindrop. Also lifetime best.
Then I’m like, barrel mills are doing well with only getting practiced 1x/week, why do any bboy move more than once a week?
So I went to seated DB press:
5x70s
8,6x60s - start supersetting raises
10x50s
Then like, 8 pull-ups, and then I’m pretty much empty
So finished with some curls cause I need to look tough if I’m gonna be working door.
Will post videos when dorm internet starts working, because I don’t want to upload anything big on cell data.
Food:
Apparently enough, because the past two days have been pretty fine. Usual 2 big bowls of rice/day plus 1/2 gallon milk and some meat out of the dining hall.
Seated DB OHP + side raises after the 70s were put away
8,4x70s - PR, bet I can press 80s next week.
7,6,6x60s
8x50s
Gave food the full rundown with 2 more bowls of rice, 1/2 gallon milk and a big turkey slab.
Squat
Sets of 3 with 135, 225, 275, all paused at the bottom to grease my groove and charge my neurons
1x315
1x325 - this was a real grind
1x335 - new weight! Was actually easier than the 325. Just weighed at 195 so this breaks 1.7xBW.
GMs
8x135 - was a little harder than usual…
4x155 - doh.
I figured I’d have to pay if I was going to try using a heavy lower body day to end a three day lifting spree. It’s cool though. I hit good PRs in the past three days (HSPs, barrel mills, seated DB press, now squat) so I’m going to take Friday off and come back for bboying on Saturday. I think I’ll set Tuesday and Friday as off days, all the time. That way I’m set to a schedule that’s for pretty sure not going to leave me with wasted days where I come in and I’m too tired to do shit.
Then I figured I’d leave, but then I’m like, No marrot, fuck you, you did two working reps today. Literally two. So:
90s went pretty well. Started out bad, then as I warmed up I was getting better and better and eventually hit a few 1-1/2 and 1-3/4 spins. Towards the end I was starting to get a familiar feeling with being on TOP of my spinning arm.
Seated DB press 3x70s, 6x60s, 6x50s
Side raises
1/25/15 - Sunday
Handhops. Man these started out REALLY bad. Like, I couldn’t even hit one and it felt like I weighed an extra 20 lbs. But like 90s yesterday, I just kept focused and got a little tighter each attempt. Eventually I got back up to several sets of two hops and one set of three.
Seated DB press 12,8,4x55s
Side raises
9xpull-ups
Here are some of the highlights from last week, no HSP video, I have a crappy habit of deleting things… I guess when I got 11 I thought I would hit 12 or something. I was down to like 9 max yesterday and 7 today to start off the workouts.
Started off with 10 HSPs, felt like I could’ve done more but I lost my balance. Couldn’t keep my upper back tight.
Barrel mills - was hitting consistent triples. Wanted four. I guess today is still a best considering I matched last Monday’s performance without an off day beforehand. Check back next week I guess.
Seated DB press + Pull-ups
3 sets each. Wish I remembered what they were. I think they started with 12x60s and 9xBW.
600g carbs from rice
dining hall had some nice non grease bathed grilled chicken, ate about 10 breasts
At least a quart of skim milk
Sub + about 3/4" thick turkey
Eating a lot on off days seems to work well. It looks like off days are where my appetite is highest, especially if I see something nice like those chicken breasts. It’s the best chance to refuel.
1/28/14 - Wednesday
Appetite was pretty low today after everything I ate yesterday, which makes sense. Had the turkey sandwich and milk, but maybe only like 200g carbs from rice. All the articles say you should only eat big on your training days, but I don’t know how much I need to eat between workouts until I’m full and my appetite shuts down. Plus I tried that a couple times and just came in weak.
Seated db press + pull-ups/pulldowns(marked with )
1x80s - new weight. yessssss
5x70s
10xBW
9x60s
5xBW*
5x60s
8x140 L/R*
5x50s
Food wasn’t an issue today. Took down the usual 500+g carbs.
Couldn’t do another single with 315. As is the single I did get was a real nail puller. I think it’s because last week when I tried to finish off three days of consecutive training with heavy squats, I didn’t have enough energy left for heavy GMs. So I came in today with support muscles that were under fed and under trained. As expected with under trained muscle groups I got more pump/soreness than I’m used to. Anyways, I bet I can come back stronger next week for sure.
1990s
Get on top of the spinning arm, right leg comes around low and punches up. Best was a clean 1-3/4 with a lot of crashes and mediocre spins mixed in.
Practiced them slowly after I got too tired to actually go for the spin. Just slow, go up into the handstand, shift weight, feel legs coming around.
Press / pull-ups
8x60s, 9xBW
10x50s, 5xBW
Then I did another set of pressing 50s, then raises and out.
Food between Friday and today has been a lot of rice, milk, and turkey. I’ve been doing good lately with making time to eat.
Less drills, more bboying. If I can’t get into it from a standing position to a beat, it’s a drill, not a move. Drills just need to be done once or twice to warm up or get over the fear of crashing. But nobody actually cares how well you do them. HSPs are a drill, handhops by themselves are a drill, tuck planches are a drill.
Swipe > handhop
Got up into some good hops. It’s a given I can get these if all I do is one or two swipes beforehand. The challenge was putting it onto a set that was longer than 5 seconds. Next step is getting more control. I was on my way to swipe>hop>down to forearm freeze, but my energy tanked and I couldn’t even get tense enough to swipe.
Reverse 90s
Good for how long it’s been, these aren’t very demanding.
Seated press
6x70s 8x60s 8x50s
Neat that after all that I could still press 6x70s
Pull-ups
9,5xbw
I need to put more diversity into the moves I do. Like tomorrow, I can start off with a harder, scarier mill variation than just barrels. I think I’m on the right track with splitting things up, because I’ve noticed hitting 90s 5x/week doesn’t do me much better than hitting 90s 1x/week. But I doubt I have to split it up so much that I’m working on three motor patterns for six months.
Food was usual. Lots of rice, skim milk, and turkey.
Nutcrackers
Same movement as barrels, but the whip has to be faster because I can’t use my arms to help get myself up for the next mill. Got a bunch of half mills, just whipping as hard as I could.
Halos
I will start doing these again.
Airbaby freezes
From footwork, made it a set instead of a boring drill
Seated DB press
7,4x70s
8x60s
70s used to be an event, now they’re just something I rep after practice.
Pull-ups
10xbw
rear delt raises, out
With bboying nothing new to say because today’s moves I didn’t touch in a long time. But it looks like my lifting is getting stronger.
After seeing no negative effect from just repping out pushups last week I went for more chest work today:
DB bench
6,4x85s
9,7,7x65s
Using a barbell let my triceps do all the work. DBs forced my chest to work.
Pushups
16xBW
out
3x80s overhead, but only 6x85s bench. I don’t cheat on either with ROM or position… I’ll record the overhead pressing next Wednesday. Maybe it’s just because I’m not used to DB bench.
