17x285:F - Felt absolutely dead today. I don't get enough sleep and midday naps don't even begin to make up the difference. I'm going to make Tuesday an off day as well as Friday, so I can come into deadlift and squat day fresh.
Couldn't even hit an HSP. Went home right away to sleep.
Decided to eat much less today since I didn't train, just a lot of protein and fat. My logic was that it would be hard to sleep if I ate a ton of carbs and didn't train.
Saturday edit: I found that my appetite for carbs was much higher, go figure. Also, I slept well. I really would like to eat a shit ton on off days but I have had nights before with gym closings or holidays when I have training day energy intake without training. I have had nights when I would stare at the ceiling until 3 AM.
Join date: Oct 2002
Location: Illinois, USA
Wow, somebody else is breakin' around here, NICE!
Reading through your log, I'm not sure what's more impressive - the moves, the 40ish-pound weight gain, or the consistency and time you've put in. Nice work!
I don't work on as many moves as you do - mostly just windmills and variations. I'll see if I can post a video up in my log.
Maybe I'll have to start working on more moves. 1990 is something I've always wanted to get.
By the way, I was part of the first wave of breakin' back in the 80's. I was doing the businessman (windmill with hands locked behind back) into a headspin when I weighed about 85 pounds back in 1986. Those were good times.
5x105 (doh, should've been 3)
12x135 - definitely compares to old previous bests 10x145, 11x140
Absolute shit. Was completely out of tune with the feel of the move. Didn't feel locked down or tight at all and barely spun better than a 1-1/4.
Couldn't even consider a swipe > 1990. Or monkey flip. Shoulders just felt dead.
Back to lifting:
9 3 4 - gym was closing soon, had to be quick
Came to a realization today. While practicing I was getting pissed off trying to think of a new way to organize all my goals:
Get stronger (More strength > harder bboy moves > heavier weight which is also cool)
Better conditioning (aka not get out of breath after some toprock and swipes, which is what was happening today)
Lose fat (lighter body > more strength for bboying > look better which is also cool)
Build muscle (more muscle > more strength for less weight > look better which is also cool)
Get better at six different moves at the same time (which requires practicing every move at least every other day)
Looking back, I made several different attempts:
I tried training 4 hours a day. This didn't work because I would end up injuring myself often, I wasn't progressing well, I would find myself doing the same moves for a long time without significant improvement, and I was breaking myself down too much to get any stronger. I was just going for everything: Lifting, bboying, I was trying to chase all my goals. It ended up taking me over 4 months to get mill to headspin on lock and I became very well known at my local chiro.
I tried cutting out lifting, to just deadlift and squat with some light BBB assistance. My bboying performance shot up - I got to practice everything at least every other day. This is the period when I hit my first headflip and really started nailing double 1990s, and hit four barrel mills in a row. I even hit a split planche, albeit sloppy and short. But by the end of the cycle, the effect started curiously wearing off - my 1990s came back down to averaging about 1-1/2, I no longer had that headflip mojo, I would psyche myself out of barrel mills and planche drills just became an unproductive boring pain in the ass. Investing the same mental effort and focus into each session, my bboy performance peaked and crashed back down. I would find myself yet again coming into sessions unable to even hit an HSP.
Now, I'm back to lifting. But where before, when I was 140, I could train all day and still recover, it's different now. When I tried lifting Saturday and Sunday and hitting bboying on Monday and Tuesday, I noticed drive start to drop on Tuesday's head work and come to a tear inducing crash when I showed up to deadlift day and pulled a weak 17x285. I wanted to sleep before the set, I wanted to sleep during the set, and I wanted to sleep after the set.
The thing is that practicing bboy power moves that I'm really interested in, with the volume necessary to actually build the familiarity to improve with them, will drain me too much to get stronger with lifting. Meanwhile, if I invest all this time into strength (5/3/1), size (BBB), and power moves, then there is definitely no way I'll have any time or energy left over to build the conditioning I need to put together a full 30 second set that combines my moves with enough to style to make the set an actual dance.
What I'm seeing from all this experience is that I need to devote one cycle at a time to one set of goals.
Raw athletic skills (strength, conditioning)
Bboy specific stuff (power moves, style, putting full sets together)
By going from a cycle of busting my ass hard on basic athletic traits and then putting it away to focus on bboy stuff for another cycle, I will recreate the exact conditions that blessed me with that one cycle I had where everything just came together: double 90s, headflips, barrel mills. 4 weeks is long enough for me to lose the bboy specific skills, yes, but it is also much more time than necessary to re-learn and improve on those skills, especially if I come back to them with a new, by definition stronger, body.
Because how the fuck have I been going all this time honestly expecting improved bboy performance when I'm always in a recovery hole from earlier week's lifting?
So here's what I'll do. For the rest of the cycle:
If waist or weight increases, reduce carbs.
Lift (5/3/1, that's IT)
Bboy (a loooooot)
The final big question is diet. Honestly I don't know what to do. Seems like every page on the Internet either says "Eat more pussycake" or "Eat less you fat fuck", combined with "Take this $300 supplement." I'll just keep it high protein and trust my appetite with carbs and fat.
1990s, headspins, headsprings, barrel mills, swipes, getting back into all of it.
Style stuff, was able to longer than I remember.
Right, I said I would wait until the end of the cycle to get back to power moves with bboying. But here's what happened:
Deadlift: 14x305 (compares to previous bests) - easy squat assistance
OHP: 12x135 (compares to previous bests) - difficult bench assistance - worked up to sets with 135
Squat: 4x285 (clear PR for 1-5 range) - easy deadlift assistance + 2 easy sets of GMs
Bench: 13x160 (not bad, but clearly lower than previous 14x160) - difficult assistance - 15 total sets, about 10 near failure, with DB bench, BB OHP, and DB row
Deadlift: 13x320 (clear PR)
OHP: 5x140 (doh)
Since I didn't go into the gym feeling like falling asleep standing up and this week's deadlifts went well I feel like I overdid upper body assistance. So the new plan is:
power moves - every move, every session
5 days a week. After taking out the unneeded assistance work I will have time to practice.
Practice - various power moves that I could not even touch
Just went home right after, this was another day where I couldn't even hit an HSP.
I should have been able to hit at least one rep. I got 4x285 last week. So it looks like it's not just too much upper body assistance. Thing is this has happened in a previous cycle where the last workout just sucked shit. Cycle 27 I hit 14x160 in week 2, but only 7x170 in week 3.
So I think the problem is actually that I need to start leaving more reps in the tank. Up to now I've been hitting PRs by stopping right before failure with no reps left. So forget all that shit I wrote yesterday. I'm just going to start leaving 2-3 reps on every top set like Wendler says to.
Edit: Oh yeah, and cut 10% off squat max to reset.
Not sure why everything fell so much. Eating's been usual ~400/300/150 carbs protein fat, might be sleep :/
3x165 - made sure to let this set be easy.
Few good ones.
Nothing but singles.
Only got up to landing one-arm headsprings.
8 6 7 - made sure to leave 2 reps on every set
Biggest lessons from this cycle to apply to next cycle is start leaving reps in the tank and practice bboying every day - once I take time off I lose the feel of my moves and they're all shaky and shit >_<