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Liftin Weights and Beatin Breaks
 

marrot
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Join date: Mar 2011
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3/15/12 - Thursday
Cycle 9, Week 3, Day 3

Bench press
5x110
3x125
7x140 - Can't compare to any recent PRs.

Bent-over row
4x6 - 165

DB BP
1x6 - 60s - Finally got this PR.
1x1:F - 60s*
2x6 - 55s
1x3:F - 60s
1x4:F - 55s - Should've gone down to 50s.

DB row
1x6 - 100

DB hold
2x20sec - 105s
1x23sec:F - 105s

*This may seem silly but my sweatpants get sweaty, stick to my leg and seriously inhibit mobility. It bugs me when I try to kick up into a handstand, practice windmills, and set up a nice wide leg position when benching. In this particular set the lack of stability made my arm come too high. I thought it would hurt my shoulder so I dropped it.

So before every set that came after this one I rolled my pant legs up and I didn't have any more stability problems, which is why I came back to 60s in the fifth set.

Edit: Booyah! 11 pages!

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marrot
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Join date: Mar 2011
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3/16/12 - Friday
Cycle 9, Week 3, Day 4

Squat
5x150
3x170
8x190 - Beat previous 7x185(8,3).

RDL
6x10 - 195

Front squat
1x4:F - 170
4x6 - 160

Pull-ups
5,3,3,2,2,2
17 total

Might've gotten less pull-ups because my upper back was tired from yesterday's bent-over rows. I did them a little differently. I really focused on using my upper back to get the bar up and only using leg drive to finish the rep at the top. I remember it definitely felt like my back had more tension in it yesterday and my legs weren't working as hard.

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marrot
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Join date: Mar 2011
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3/17/12 - Saturday

Breakdancing practice.

Windmills
6x4
Making progress. Right foot still clips on the ground, tripping me as I try to do the second mill and making me log roll 3-4 feet across the floor. But I know I'm making progress.

Handstands
10x2
Get tense all the way through, especially in the belly and butt. Got one really good one but I forgot my phone so I didn't time it. Getting better overall, too.

Headswipes
5x2

Airswipe/headswipe combo
5x2

more headswipe practice

Need to be tighter/more tucked in the starting position. Once I did that I was nailing them consistently with no leg/ground contact.

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marrot
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Join date: Mar 2011
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3/18/12 - Sunday

Measurements. Decided I would start taking more measurements because chances are that I'm gaining/losing size in more places than my chest, back, and waist.

Weight: 154.5 lbs (+2)
Waist: 30" (no change)
Chest: 38 1/8" (+1/8)
Hips: 36 7/8"

Right bicep: 12 3/4"
Left bicep: 13"

Right thigh: 23"
Left thigh: 22 1/4"

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marrot
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Join date: Mar 2011
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3/19/12 - Monday
Cycle 9, Week 4, Day 1

Overhead press
5x50
5x60
5x75

DB OHP
6x6 - 20s

DB skull
1x10 - 20
4x10 - 25

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marrot
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3/20/12 - Tuesday
Cycle 9, Week 4, Day 2

Deadlift
5x105
5x130
5x155

RDL
6x10 - 95

Clean
2x6 - 65
3x6 - 70

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marrot
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3/21/12 - Wednesday

Breakdancing practice. Got in and out without any bruises, burns, scrapes, or cuts, so that's a positive right there already.

Windmills
6x4
Getting better compared to last time. I do one windmill and trip over my right foot. Took a video but I will not post anything until I get three continuous mills.

Handstands
10x2
Got a 30-second one, no kidding.

Headswipes
5x2
More consistent good ones with improvement that I made on 3/17/12.

Airswipe/headswipe combo
5x2
Working on setting up for the headswipe more quickly after the airswipe. There's a balance between setting up quickly and setting up well.

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marrot
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3/22/12 - Thursday
Cycle 9, Week 4, Day 3

Bench press
5x60
5x75
5x90

Bent-over row
4x6 - 80

DB BP
1x6 - 20s
4x6 - 25s
1x6 - 30s

DB row
1x6 - 50

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marrot
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3/23/12 - Friday
Cycle 9, Week 4, Day 4

Squat
5x80
5x100
5x120

RDL
6x10 - 95

Front squat
5x6 - 80

That's 9 cycles down, 4 more to go. Now that I think about it, I'm really hauling ass.

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Sparty.
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Join date: Aug 2011
Location: New Jersey, USA
Posts: 180

Just saw your log for the first time; pretty impressive. Awesomely thorough and you seem very diligent. Great job and keep it up.

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marrot
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3/24/12 - Saturday

Hey, thanks man! Posts like that are really a pleasant surprise.

And, today's breakdancing workout.

Windmills
6x4
Seem to be at a dead end here. Experiment with rotating around more off the collapse.

Handstands
10x2
Got a bunch of OK ones instead of one good one like I normally do. Getting extremely tight in the belly and ass, I mean really tight, not even breathing, is helping a lot with getting at least 6-7 second ones. Yeah, I breathe eventually once I get situated.

Headswipes
5x2
Solid. Consistent. Now working on chaining them.

Airswipe/headswipe combo
5x2
Working on cutting down transition time, made a slight improvement today actually.

extra footwork/headswipe practice
Kept getting winded when I did too much stuff in one set. Might be due to all that work^^^^ but maybe it's because I have poor conditioning. Doesn't really matter to me either way; I can keep my sets short and sweet in the future and what's really important to me now is learning windmills.

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marrot
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3/25/12 - Sunday

Weight: 152.5 lbs (-2 lbs)
Waist: 30" (no change)
Chest: 37 7/8" (-1/4")
Hips: 37 3/8" (+1/2")

Right bicep: 12 3/4" (no change)
Left bicep: 13" (no change)

Right thigh: 23" (no change)
Left thigh: 22 1/4" (no change)

My theory on the weight is that last week was spring break so I wasn't walking around school so I gained weight. This week I was at school though, lugging around my backpack and such so I lost those 2 pounds.

Chest loss is natural for a deload week. Don't know why my hips went up suddenly. But I doubt I'll continue to pack on 1/2" every week back there so I'm not worried.

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marrot
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3/26/12 - Monday
Cycle 10, Week 1, Day 1

Overhead press
5x80
5x95
9x105 - Did not beat previous 9x105(9,1).

DB OHP
3x6 - 45s
1x3:F - 45s
2x6 - 40s

Standing DB skull
1x10 - 55
1x7:F - 55
2x10 - 50
1x6:F - 55 - Thought I could get it if I rested enough.

Pull-ups
4,3,3,1,2,2
15 total

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marrot
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Join date: Mar 2011
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3/27/12 - Tuesday
Cycle 10, Week 1, Day 2

Deadlift
5x175
5x205
14x230 - Can't compare to any recent PRs but I'm happy with what I got here.

RDL
1x10 - 205
1x6:F - 205
1x10 - 195
1x9:F - 195
1x10 - 185
1x6:F - 185

Clean
1x6 - 145
1x5:F - 145
1x6 - 140
2x6 - 135

R DB curl*
1x10 - 10

*My right bicep is 1/4" short of 13". I figure it's worth a shot to do some half-assed curls to see if I can bump that up a bit.

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marrot
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3/28/12 - Wednesday

Breakdancing.

Today I focused on windmills a little bit more. I am overcome with an intense desire to get this move down. I was told by one more experienced than me in the way of bboying that I should work on fixing my "collapse" part of the windmill, which is basically the first half of the motion where I go to my back and spin. Which is why I did backspins today.

Backspins
7x3
Left hand close to right hand on the collapse gives the best backspin.

Some windmill slow drills

Windmills
5x3
Worked on collapsing well and whipping arms around to stab hard. No visible progress.

180 kip-up
3x4
Waste of time

More backspins
3x3

More windmills
1x3

Handstands
10x2
Got a 15-second one. Stay TIGHT. Don't even breathe while setting up. Point toes straight up on the handstand. If knees bend it's all over.

Headswipes
5x3
Working on chaining them smoothly now.

Airswipe/headswipe combo
5x2
Transition between moves is improving. I even did a couple full sets with this, I personally thought I was great but I didn't get it recorded.

More backspins
4x3

More windmills
2x3

DB hold - 85s*
1x30sec
1x25sec
1x20sec

*Each DB had a towel folded in half and wrapped around it, with the excess towel fabric hanging off to the outside. This had 3 benefits:

1.(main one) Felt like it hit my forearms more; the heavier DB holds without towels put more stress on my finger joints than my forearms muscles.
2. Callouses from holding onto 105s for 20 seconds at a time were a bitch. Towels protect my beautiful beautiful hands.
3. I don't spend 30 minutes carrying the DBs back and forth from the DB rack.

Geez, this workout took me a little over 2 hours. x.x

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marrot
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3/29/12 - Thursday
Cycle 10, Week 1, Day 3

Last day I ever bench anything less than 135 for a rep-out set.

Bench press
5x100
5x115
10-11x130 - Beat previous 8-9x130(8,2).

Bent-over row
1x6 - 170
1x4:F - 170
2x6 - 160

DB BP
1x6 - 60s
1x5:F - 60s
2x6 - 55s
1x3:F - 55s
1x6 - 50s

DB row
1x6 - 105

DB hold
30sec, 25sec, 20sec
90s, 2-layer towel

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marrot
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Join date: Mar 2011
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3/30/12 - Friday
Cycle 10, Week 1, Day 4

Squat
5x135
5x160
12x180 - Beat previous 12x170(9,1) and 11x180(9,2).

RDL
4x10 - 205
1x9:F - 205
1x10 - 200

Front squat
2x6 - 165
1x4:F - 165
2x6 - 155

Pull-ups
6,3,2,1,2,1,2
17 total

Wasn't going for anything special on pull-ups, just rested an extra while if I only got one in the previous set.

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marrot
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Join date: Mar 2011
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3/31/12 - Saturday

Breakdancing practice.

Backspins
5x3
Great for working on the collapse, which is improving by the way.

Windmills
11x3
Rolling extra high on the shoulders while on my back helped a little bit.

Handstands
10x2
Didn't time any; timing myself seems to limit my ability to do them well. I know I got some good ones though.

Headswipes
5x3
I need to focus more on finishing a headswipe before chaining into the next one. That was occasionally a problem.

Airswipe/headswipe combo
5x2

March is done. That leaves April, May, and June until I will test my 1RMs again.

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marrot
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Join date: Mar 2011
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4/1/12 - Sunday

Weight: 153.5 lbs (+1)
Waist: 30" (no change)
Chest: 38" (+1/8)
Hips: 36 3/4" (-5/8)*

R bicep: 13" (+1/4)**
L bicep: 13 1/8" (+1/8)**

R thigh: 23" (no change)
L thigh: 22 1/4" (no change)

*I think my hips were measured differently last week than this week. But I have a method to how I measure hips now so large random differences like this will not occur again.

**Looks like the half-assed curls on deadlift day might have done something, assuming I measured my biceps properly. I'll keep at it and see where it takes me.

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marrot
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Join date: Mar 2011
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4/2/12 - Monday
Cycle 10, Week 2, Day 1

Overhead press
3x90
3x100
6x115 - Beat previous 5x115(9,3).

DB OHP
4x6 - 45s
1x4:F - 45s
1x6 - 40s

Standing DB skull
2x10 - 55
1x7:F - 55
2x10 - 50

Pull-ups
4,4,2,2,2,1
15 total

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marrot
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Join date: Mar 2011
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4/3/12 - Tuesday
Cycle 10, Week 2, Day 2

Deadlift
3x190
3x215
9x245 - Beat previous 9x235(9,2) and 7x240(8,3). Wow I am hauling ass with this exercise.

RDL
2x10 - 205
1x6:F - 205
2x10 - 195
1x7:F - 195

Clean
2x6 - 145
1x5:F - 145
2x6 - 140

R DB curl
1x10 - 10

Today and yesterday I learned how not to be nervous about lifting. By staying calm before sets, taking the time to set up properly, and exhaling on the way up with a rep instead of grunting, I actually improved my performance and dialed down on the obnoxiousness.

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marrot
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Join date: Mar 2011
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4/4/12 - Wednesday

Backspins
4x3
1x4
Collapse is improving.

Windmills
11x3
Rolling high is helping consistently but I'm still not there yet.
Re-stabbing with hand pointing forward seemed to help. Look into that more.

Handstands
10x2
Didn't time any. Do worse when I time them than when I don't. But I know I got some really good ones.

Headswipes
6x3
Working on chaining. Need to get a video so I know how it looks currently. Experiment with exactly when is the best time to go onto back. Work on not stopping mid-swipe.

Airswipe/headswipe combo
5x2
Getting better. Working on variations which are not nearly as easy as I'm adding in different footwork moves and such.

Some more headswipe stuff

DB hold
2 towels - 95s
1x45sec
1x30sec
1x25sec

Massive increase in time possibly due in part to grip being more fresh after a breakdancing day and last Thursday I had someone else count out the seconds for me because the clock at the gym was broken. But still undeniable progress.

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marrot
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4/5/12 - Thursday - Late update
Cycle 10, Week 2, Day 3

Bench press
3x105
3x120
8x140 - Beat previous 7x140(9,3).

Bent-over row
1x6 - 170
1x4:F - 170
1x6 - 165
1x5:F - 165

DB BP
2x6 - 60s
1x4:F - 60s
1x5:F - 55s
1x6 - 50s
1x6:F - 50s - What the hell compelled me to go for another one?

DB row
1x5:F - 110

DB hold
2 towels
100s
20sec, 25sec, 29sec
Gym clock broken, was lucky to find someone to count for me; I'd have probably ended up counting seconds as 1-2-5-10-20.

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marrot
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4/6/12 - Friday
Cycle 10, Week 2, Day 4

Squat
3x150
3x170
9-10x190 - Beat previous 8x190(9,3).

RDL
4x10 - 205
1x10 - 215
1x9:F - 215

Today seemed to be "give marrot deadlift advice day". Two people told me I was hyperextending my back on locking out each deadlift. I am grateful for their advice and focused on just standing up straight. I want to finish each rep properly, but I don't want to hyperextend because that's unsafe.

Front squat
4x6 - 165
1x3:F - 165

Once again, I think cutting down on the grunting helped improve my performance. Gonna get 6x170 next week. Watch out guys.

Pull-ups
6,3,2,2,2,2
17 total

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marrot
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Join date: Mar 2011
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Posts: 1245

4/7/12 - Saturday

Breakdancing practice.

Backspins
5x3

Windmills
11x3
Rolling off of re-stab onto back instead of crash-landing. Had one set where I got two re-stabs in a row - consecutive windmills! However, they looked bad and nobody recorded them. Solid progress nonetheless.

Rolling high onto upper back and keeping legs wide were the two main things that helped.

Handstands
11x2

Headswipes
5x3
Getting better at making the transition between headswipes smoother.

Airswipe/headswipe combo
5x2
Getting better at doing the whole set more quickly.

some front handspring practice
Lock shoulders throughout the entire movement, until the very end. This allows feet to hit the ground instead of knees.

some kip-up practice
Power with hips, then visualize feet hitting the ground to avoid landing on knees.

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