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Liftin Weights and Beatin Breaks
 

marrot
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Join date: Mar 2011
Posts: 1293

6/7/14 - Saturday
Cycle 32, Week 3, Day 3

Squat
warmup
3x135
3x185
5x220
3x250
6x280 - 1-2 left. Cool

Practice
A bunch of different power move sets. Chained mills, swipes, headspins, 1990s, reverse 90s, not all in the same set but really putting these moves together into something.

Deadlifts
5x10x225

Pull-ups
14 9 7

Ham curls - 15 minutes or so, just to work the muscle and get some tension there. Gym closed before I could do some glute isolation, maybe I shouldn't have practiced so long :3

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marrot
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Join date: Mar 2011
Posts: 1293

6/8/14 - Sunday
Cycle 32, Week 3, Day 4

Yesterday went well so I maxed today. That leaves OHP and squat for next cycle. Took measurements but I'm not going to post them every week now because they bounce around too much and general trends take so long to demonstrate themselves that it's kind of a waste of time.

Bench press
warmup
3x95
5x140
3x155
5x175 - this is where I was like, yeah lets do this
1x195
1x205
1x215
1x225
0x235:F

Practice - was not left dumbed down by maxing like deadlift day
Barrel mills
Will start doing direct ab work to help me roll higher.

1990s
Keep at it. Always hurts to have to re-learn a move.

Reverse 90s

Went home and did 200 pushups and lying leg raises/crunches until whenever.

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marrot
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Join date: Mar 2011
Posts: 1293

6/9/14 - Monday

Practice - was solid.

Swipe > handhop
Multiple consistent sets where I did several swipes followed by two stable handhops. Best performance ever with these.

Reverse 90s
Get legs upppppppppppppppppppppppp

Assistance work - glutes
Looking at how I hitched a little bit with the most recent deadlift and keeping the glutes tense is a key to balancing while upside down, I did various stuff like BB bridges to see if I could get a pump there to finish the day. Was a waste of time.

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marrot
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Join date: Mar 2011
Posts: 1293

6/10/14 - Tuesday

Practice
One arm rollback stalls
Want to get up into a nike. Not there yet. Worked on just powering as hard as I could off my shoulder.

Handhops
Don't know why I did these second of all things. Boring drill when done by itself. Nothing new.

Reverse 90s
Definitely improving. Think about pushing the ground away with the spinning arm and sending the legs high.

1990s
Right wrist started bugging me after doing these. Hit mostly 1-1/4 spins but nearly got 1-1/2. Reverse 90s may become the new 90 hah.

Barrel mills
Doubles, fell down to singles as I started getting tired. The bugging in the right wrist and the sweatiness of the floor ended up working to my advantage. Because I didn't want to risk stabbing on my wrist I had to go into these from standing, and because the floor was so sweaty (me and my friend were literally slipping on it just toprocking) I had to find a way to power the move without relying too much on pushing against the floor.

~50 pushups, focused on chest contraction
100 reps ab work, lying leg raises/crunches
(none of this volume bodyweight assistance stuff is done all in one set)

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marrot
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Join date: Mar 2011
Posts: 1293

6/11/14 - Wednesday
Cycle 32, Week 4, Day 1

Deadlift
warmup
3x135 (weird I know)
5x140
5x180
5x215

Practice
Main event of the day was barrel mills. Went for just coindrop and then a single mill so I could focus on doing one properly. Felt I was starting to burn out with power moves.

Squat
5x10x155

Pull-ups
15 7 7, something like that

100 reps shrugs
100 reps direct ab work, lying leg raises/crunches
They say to take it easy during deloads but how the hell am I going to hurt my recovery with pushups and isolation work?

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marrot
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Join date: Mar 2011
Posts: 1293

6/12/14 - Thursday
Cycle 32, Week 4, Day 2

OHP
warmup
5x65
5x80
5x95

Practice
Worked more on just single barrel mills. Improved smoothness with how I land on my back. Really interesting thing I noticed in my friend that does a lot of no-handed mills, I can tell he's about to crash when his mills start bouncing up more and landing harder like mine do now. Definitely was done with power moves for the week after these.

BB bench
5x10x125

Pull-ups
15 7 7

200 pushups

out

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marrot
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Join date: Mar 2011
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6/14/14 - Friday

Thought I would go in and just work the muscle like I normally do for Friday. Set up for DB bench, decided to leave when I was having trouble pushing 50s. So today was pretty much off. Noticed in general a downward trend in energy this week leading up to today.

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marrot
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Join date: Mar 2011
Posts: 1293

6/15/14 - Saturday
Cycle 32, Week 4, Day 3

Squat
warmup
5x115
5x145
5x175

Practice:
Barrel mills
Hit a few doubles by keeping the barrel with my arms big and not letting it collapse. So I know what to do. But I have to give this a break or get an ultra thick hoodie, because it's scratching up my shoulders bad.

Forearm rollback stall
Getting more stable.

Reverse 90s
Some good ones, nothing really new.

GMs
15x115
20x115
Hit the hamstrings a little bit, I could have done more but overdoing it with this exercise can shut me down with deadlifts for a week.

Direct ab work, 100 reps

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marrot
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Join date: Mar 2011
Posts: 1293

6/16/14 - Sunday

Measurements - nothing new, lost a pound since last week. Have been walking ~30 minutes every night.

As for training, today was supposed to be a deload. This log entry is really more of a story than the other ones.

I was so fucking jittery and amped up from having gone light all week that I couldn't sleep last night. Not one wink. Literally spent all night up playing some zombie shooter on my iPhone.

So when I went in today and saw that the benches were full, I said OK, I'll go practice. I went to practice swipes > handhops, and I was doing pretty well. No problems. Until about 20 minutes in, I could not focus. For the life of me I could not bboy. All I could think about was pushing something heavy.

So here's how training today went.

Bench press
warmup
3x135
3x155
9x185
5x195
5x185
(speed bench paused at bottom with 155 and 135)

Pull-ups
Don't remember the reps, was nothing special.

200 pushups

Call it my fault or a lack of self-discipline. But there's a glitch in the program when I have to go light for so long that I am up until 6:00 AM feeling like I could max out, and still have 2 more days to go before I can lift.

You can probably see where this is going. I want to go off 5/3/1 and just set up every lifting session the same basic way:

Main lift
Secondary lift
Bboy
Assistance

I don't even want a set/rep scheme. I just want to practice lifting heavy, and then practice lifting heavy on a lift that looks like the first one, then bboy and if I have time left over get a pump in any individual muscles that are weak. If I have a bad day where I feel like crap, I can go home or do more light assistance work/conditioning. Last year that's what I did, and looking back it was actually working out pretty well, even after I hurt myself on deadlifts my upper body training was progressing. The difference is that now I'm better at telling whether I should go heavy on a certain day, I know how to take advantage of assistance work (instead of just ignoring it), and I'm not going to hurt myself doing some round backing shit.

Edit: I'm definitely going to shift into heavier weights starting Wednesday. I am looking at my past PRs:
Cycle 27, Week 2: Bench 14x160
Cycle 32, Week 2: Bench 13x165 (1-2 reps in tank)
That's just one example. 5/3/1 taught me how to train, time to move on.

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marrot
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Join date: Mar 2011
Posts: 1293

6/16/14 - Monday

Swipes > handhops
Some good sets. I definitely have control over this move. Maybe spent too much time on it.

Reverse 90s
Hit one particularly good one here. Today was nothing special for these.

One-arm airbabys
Getting there.

Lat pulldowns, 100 reps

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marrot
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Join date: Mar 2011
Posts: 1293

6/17/14 - Tuesday

Right so let's get crackin' on some legit strength training.

Deadlift
warmup
bar
3x135
3x185
3x225
3x275
3x315
3, 2, 2, 1 x 355
3x315

Practice - mainly stuff that it's been a while since I've done.
Headflips
I can really help my landing by jumping off my right foot a bit. No good landings today though. It's been too long.

Handhops
Got to start taking this move seriously. I want six in a row by the end of summer.

Headspins
Been too long. Keep at it.

Squats
6x3x185
Sat down in the hole to get especially deep on each rep. Then put as much speed as possible into going up.

Pull-ups
15 6 7

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marrot
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Join date: Mar 2011
Posts: 1293

6/18/14 - Thursday
Cyc - oops none of that anymore

Overhead press
warmup
3x95
3x135
3, 3, 3, 1 x 155
5, 3 x 135

Practice
Various power moves, nothing new. Barrel mills I need to avoid going up so high on my head.

Bench press
6x3x135

Pull-ups
12 7 4 - rushed through these. If I want to work my lats I would do better to do a hundred pulldowns or DB rows

200 DB shrugs - don't feel much with this exercise.

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Molikeye
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Join date: Jun 2012
Posts: 111

There is nothing wrong with switching programs; you gave 5/3/1 a really good haul and you got a lot of it. I tried it for a full year, but I felt that it never effectively trained me (enough) for heavy weights. Play around man! There are a lot of programs out there to try!

EDIT - Just be honest with yourself with what works. Find 1 or 2 exercises that bring up your main lift, and hammer those. Get solid practice with your main lifts, and let time tell if you have gotten stronger or not.

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marrot
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Join date: Mar 2011
Posts: 1293

Thanks Molikeye. Right now I'm just going to get as many clean heavy sets as I can every time I lift.

Squat
warmup
3x135
3x185
3x225
1x255
3x275
2, 1 x 295
2, 1 x 275
2x3x225 - paused at bottom

Practice
Plain mills - learned to go on a line around the forehead and keep that line in constant contact with the ground. What messes up my barrels is when I go onto my back, my head pops off the ground so the next time I whip around I'm actually banging my head into the ground.

Barrels - not getting up so high on my head anymore, keeping it to my forehead. Now I have to do that^

Headspins - nothing new

Deficit deadlift
6x3x185 - these light reps are done as fast as possible

Pulldowns - 100 reps

Will bench Saturday, so tomorrow I can open up with barrel mills.

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marrot
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Join date: Mar 2011
Posts: 1293

6/20/14 - Friday

Practice.

Barrel mills - Hit a few sets of two. One thing that helps is keeping my head close to the ground or on it. Focusing on that forces me to kick/sweep my legs, which also helps.

Headflips - Nothing new.

Reverse 90s - Worked on pushing my legs straight up to get more spin. Noticeably helps.

Handhops - Few times got three in a row. Neat. Also worth noting is I can hold a handstand on my left arm significantly longer.

One-arm airbaby - How did I still have any energy by the time I got to this. In any case nothing new really, can stall it for an instant and then come crashing down.

No headspins or headslides, I could feel some burning on my head and if I overdo those at the cost of being able to do barrel mills then I'm just cheating myself.

Hill sprints - found a tough hill and went up and down three times, taking time to catch my breath between each go. I was still breathing heavy in the shower 30 minutes later.

I'm going barrel mill every single day until I clean that move up.

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marrot
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Join date: Mar 2011
Posts: 1293

6/21/14 - Saturday

Girl offered me her number earlier this week and proposed the idea of training together today and I still got stood up.

Bench press
warmup (always a couple sets with the bar, no idea how some guys just go right into 135)
3x95
3x135
1x185
3, 3x2, 1 x 205
2x3x175 - paused at bottom

Bboying
Barrel mills - Today I hit my first ever triple from coindrop. Performance tanked bad after that though.
Headflips - Landed two, so twice as good as yesterday. Got better with going fast while not banging my head on the ground.
Reverse 90s - Nothing new, left arm moves (handhops, reverse 90s, rollback stalls) were a bust today.
Headspins - Keep at it.

OHP
7x3x115

Traps work - upright rows and shrugs superset dropset reverse double pump hybrid russian periodization high rep sarcoplasmic hypertrophy scheme

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marrot
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Join date: Mar 2011
Posts: 1293

6/22/14 - Sunday

For measurements, most notable things were:
Weight: 185.0 even. Down 1.8 lbs as of two weeks ago.
Waist: 33-3/4", down 1/4" from two weeks ago.
All other measurements just have slight fluctuations.

No change to diet.
Went from taking creatine 5g 2x/day to zero. Noticed no loss to performance.
Also just did some easy transverse abdominis work, sucking in my gut for like 3x30 seconds in the morning.
Finally, I've been doing ~30min walking 3-4x/week.

I really want to reign in my waist measurement before thinking about gaining more mass. I remember when it was around like 34-1/2", that shit was spilling all over the place. The worst part is that I had a flexed six pack the whole time.

Training today:

Deadlift
warmup, bar
3x135
3x185
3x225
3x275
3x315
5, 2x2, 1 x 355
2x3x315

Practice
Barrel mills - Bunch of doubles. Will record it tomorrow.
Reverse 90s - Decent, nothing new.
Didn't have anything left for any other decent power work. I have time to do heavy lifting and bboying, but the energy is a different question. I guess I could have put the extra time into easier moves that could still use practicing like swipes or basic mills.

Conditioning - sprinted, then stopped. then sprinted again >_>

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marrot
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Join date: Mar 2011
Posts: 1293

6/23/14 - Monday

So yesterday went well. Today did not.

OHP
warmup
3x95
3x135 - didn't feel right
1x135 - still felt ehh
3x155 - EHHHH
0x155:F - ._.

Decided I would take today OFF after that. No "conditioning", no "size work", no practice, no "style work", nothing. I'll come back and start with OHP again tomorrow.

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marrot
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Join date: Mar 2011
Posts: 1293

6/24/14 - Tuesday

when yo off day works as planned

OHP
warmup
3x95
3x135
6, 1 x 155 - weird I didn't get more total reps than last time. But 6x155 is still a PR.
2x3x135

Barrel mills - took a video but my friend is in it and I'd feel weird putting that on the Internet. Went in from a freeze instead of coindrop, so that let me focus on forcing my legs wide, and sweeping them around properly. Tomorrow I'll put the barrel that is my arms lower.

Didn't have energy for much else after this, was really pretty invested in the mills.

Bench press
3x135
For some reason my wrist felt wrecked after starting those barrels from a freeze. No idea why. Feels like a legit injury from a handglide stab which is really strange because I've never had anything like it before. My left wrist felt beat up yesterday too. So I'm putting this benching off for tomorrow.

Then some easy high rep curls.

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marrot
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Join date: Mar 2011
Posts: 1293

6/25/14 - Wednesday

My right wrist still hurts.

Squat
warmup
3x135
3x185
3x225
1x275
3, 1 x 295
2, 2, 1 x 275
2x3x225
Everything but the heavy sets (275+) is paused in the hole.

Practice:
Barrel mills - Did something new today. Instead of going all out for the move as a whole I practiced just the coindrop with a focus on sweeping my legs around as hard as possible. Did not even think about what the upper body was doing; I let it go with the flow as I just focused on right leg as hard as possible, left leg as hard as possible, while keeping my legs wide. When I tried a set of barrels I got two that felt significantly more powerful and clean.

And I'm so sorry it's the 3rd day in a row I haven't posted a barrel mills video even though I said I would... Tomorrow I swear on my life I am not lifting and will start out with them and for better or worse that shit will be posted.

Reverse 90s - Better with pushing legs up straight
Headspins - Spun in a one-arm forearm headstand to keep my right wrist safe. After some practice I was getting some doubles.
Handhops - Setting up the handstand from which to hop was hard for these. I had to make a fist with my right hand to keep that wrist neutral. Nothing new really.

Deficit deadlift
6x3x185

BB Bench
6x3x135 - Had to use a false grip and it was still tough on that wrist.

some curls for the muscle dysmorphic male body image problem propogated by the media that poisoned my brain with the idea that my arms will never be big enough for me to be considered masculine by any of my peers or future sexual interests

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marrot
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Join date: Mar 2011
Posts: 1293

6/26/14 - Thursday

Barrel mills - This move is kicking the shit out of me.


Reverse 90s - Got a full turn. Go up, pause on the spinning arm and wait for the legs to get high, then spin. Instead of just throwing my legs up in a circle.

Nothing new anywhere else. Right wrist is still stiff.

Assistance work:
Lat pull-down - 10x10x100-115
DB/Wide-grip OHP - 10x10 total

Let's see. If I organize my training priorities like this, basically in order of difficulty/importance:
Strength - heavy lifting/speed practice
Bboying - power moves
Size - assistance work
Conditioning - sprints

Then I can think of any typical training session as including two adjacent sections. So a day where I'm feeling really sharp would be like max out on deads and then go flip off my head for an hour. A step down from that would be doing power moves and then going getting a pump, like today. If I can't even bring myself to practice, then it comes to size/conditioning; which would really be a pretty short session since it'd be just like light lifting and then go run some hills.

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marrot
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Join date: Mar 2011
Posts: 1293

6/27/14 - Friday

Wrist is getting better, should be good to bench tomorrow.

Barrel mills - not getting any better.
Handhops - hit 4, most ever
Reverse 90s - got some good ones.

Lat pulldowns/machine rows, 10x10 total

Then something weird happened. I went to some cable machine to try some upright rows, and I was hitting failure after three reps with 30 lbs. When I went home, I tried to do a pushup - I was stapled to the bottom. Could not do a single one.

This does not happen because I "fried my CNS". There is no psyche up here; it's just a pushup. What happened was simply that I ran out of fuel. So I'm going to start eating more carbs. But this time, I'll reduce the fat so that total calories are conserved and I hopefully don't gain/lose weight.

As of today I am going from 400/300/165 to 480/300/135 c/p/f. 300 less fat calories, 300 more carbs calories. Should not be an issue as long as I make the most of it with training. Hopefully will allow for stronger lifting, more focused practice, and better pumps.

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marrot
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Join date: Mar 2011
Posts: 1293

6/28/14 - Saturday

Wrist still felt dodgy but if I don't bench today when will I do it? Ended up not being a problem at all, as you will see.

Increased carb intake DEFINITELY helped. 50% more heavy volume on bench press, and I wasn't psyching myself out of every other barrel mill attempt. Did not notice an increase in ability to just have more total training time though; may be because of extra benching.

Bench press
warmup
3x95
3x135
3x185
3x3x205
2x2, 1 x 215
2x3x175

Practice
Barrel mills, forearm rollback stalls, handhops, reverse 90s, headspins. Nothing new.

OHP
6x3x115

Assistance work - blah. For future notice I can only really work at two goals per session. So heavy lifting and bboying, bboying and assistance, or assistance and conditioning.

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marrot
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Join date: Mar 2011
Posts: 1293

6/29/14 - Sunday

Deadlift
warmup
3x135
3x185
3x225
3x275
3x315

3x355
2, 1 x 365
1x355

2x3x315

Practice - Couldn't do shit. Just to test myself out I knocked out some regular pushups - my max was about 5-6. Slightly confused I looked at my log and saw bboying power, upper body assistance, and of course the heavy work that I have been doing for the past five consecutive days. I also noticed that I have slowly been developing an urge to unload on lower body assistance for the past few days. So:

GMs - 5 sets, 10-20 reps each, 95-145 lbs
Front squats - 5 sets, 10 reps each, ~135 lbs
Leg curls/extensions - 3 sets, 10 reps each, not sure what weight

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marrot
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Join date: Mar 2011
Posts: 1293

6/30/14 - Monday

Gym was closed because of tornado/flood issues. Didn't stress; today was an off day anyways last week.

Thought I would do a ton of pistol squats but my legs ended up giving out way sooner than I thought they would, I guess yesterday was tougher than I thought.

So I toprocked.

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