2015-08-31 training log

A +10% day, so I went for it. Got it. It’s awesome when you reach your goals, isn’t it? :-)

This is my last week of the Strong-15 Short Cycle. Again, I opted to NOT do the deload then testing weeks because I really need to focus on the fat loss — that’s truly my main and proper goal. But the whole reason I did this short cycle was because I needed it. And being honest with myself, tho I shouldn’t feed my ego, I’m still human and if you starve the ego it doesn’t really help you either. So while I’m getting off the peaking cycle and onto a plan that’s better suited to support the fat loss efforts, man… I still wanted to finish strong because that’s the whole point of this effort.

I went in today planning to work up to 295 because that’s what I was supposed to do. But I felt so good. I’ve been getting more sleep. Work has been calming down and I’m a lot less stressed. I barely thought about anything today other than the lift before me. I kept with my mantra of “tight, go down, come up”. The warm-ups felt a little heavy, but they always do — it’s warming up. Then the 275 felt really good… and while I was supposed to then go 285 then 295, I said “screw it” and put 295 on. It went up, a little grind, but still easy enough that told me I had more in me. I put 315 on the bar. Rested up. Grabbed the bar so hard that the steel oozed from between my fingers, tight tight tight, went down, came up. And frankly, it felt easier than the 295.

Damn, that felt good. I’m still smiling. :-)

See, my best squat ever is 325, which I set a little over a year ago, just before I started The Defattening Project. Now I’m 45-50 lb. lighter and within 10 lb. of that best-ever. In fact, after I squatted the 315 I felt like I had more in me, but I didn’t do it because I still had the rest of the session to go and frankly 315 was my goal so be happy with it. I lost a lot of strength over the past year, but spending the past 3-ish months bulking up and lifting in a mass-building and then strength-peaking way? Yeah, it’s coming back. Heck, I set a lifetime PR on bench just before I started this peaking cycle so shit… this isn’t too bad. :-)

Will I try for my goal weights on Wednesday (bench) and Friday (deadlift)? I don’t know. The only reason I did today was because I felt damn good, so I reckon it’ll just depend how I’m feeling and how the weights move.

But for now, I’m still smiling and happy that things are coming back. Yeah, I expect I may well lose some over the next couple months while I continue my cut cycle, but that’s how it goes. I am planning next week to start on a Base Building Model 1 for 4-6 weeks (at least) in an effort to solidify the strength gains and start transitioning to rep work; this should hopefully work out alright for me in terms of trying to preserve what I have, support the fat-loss diet, and set me up for later success as the diet cycle progresses.

Onwards.

Strong-15 Short Cycle, from LRB365

  • Squat (goal: 315)
    • bar x 5 x 2
    • 155 x 5
    • 185 x 4
    • 215 x 3
    • 235 x 2
    • 275 x 1
    • 295 x 1
    • 315 x 1
  • Pause Squat
    • 250 x 3
    • 250 x 3
  • Leg Press
    • 315 x 20
    • 315 x 15
  • Leg Curls
    • 40 x 15
    • 40 x 12
    • 40 x 8
  • Calf Raises
    • 110 x 10
    • 110 x 10
    • 110 x 10

The Handgun Sling? No. Just… no.

Just saw a promotional video for a new product called “The Handgun Sling”.

No, I’m not going to link to the product website as I don’t believe this product is a good idea; no point in driving traffic that way. You can Google/Bing/DuckDuckGo search for it if you’re curious enough.

But here’s the gist.

It’s a doubled-over length of cord. One end has a “coin tab”, the other has an 8mm tube. The instructional video shows the “holster” being placed in the small-of-the-back. You make a lark’s head knot around your belt (passing the tube end through the “loop” end of the coin-end). You then insert the tube into the muzzle of the gun and shove the gun into your pants at the small-of-your-back. You then loop the coin end around the back-end of the slide to hold it “firmly” in place. To draw, you have to reach around to the small of your back, attempt to locate this coin, lift it off and over the gun , then remove the gun from your pants.

Oh, and the video ends with this disclaimer:

The Handgun Sling is NOT a safety device nor does it claim to have any safety features. Failure to understand and comply with gun safety can result in property damage, bodily injury, or death.

So much facepalm.

Where to begin?

Small of the back is a horrible place to carry. I hope you don’t fall down or get knocked down, because your spine sure doesn’t think a lump of steel makes a good cushion. As well, it’s quite a difficult place to draw from. Not just issues of flexibility and mobility, but get into a clinch and try to draw. Or how about from under a coat?

Nothing to cover/protect the trigger.

When your heart is pumping and adrenaline dumping, you now need to find this little tab and lift it off and over the gun and THEN get a grip on the gun and THEN draw it? Yeah, good luck with that.

The gun is held in essentially a vertical position; that’s a difficult draw from that location. Due to how our body and arm physiology work (you know, angles), as things go around the body you want to have them angled in a position most natural for your hand to grip without having to bend your wrist into awkward positions. Try it. Grip a pen or pencil in your hand (to simulate gripping something, like a handgun) so you can see the relative angle of your grip as it runs perpendicular to your arm. Keep your wrist locked and orbit your arm around your body at your waist. Notice how that grip angle changes? at the small of your back that pencil is almost perpendicular to the ground (parallel to your spine). This “holster” positions the gun’s grip essentially opposite of that (parallel to the ground, perpendicular to your spine). Break your wrist position to make that sort of grip possible (you have to bend your wrist almost to its furthest extent). Sucks doesn’t it?

Also notice how this “small of the back” design runs counter to every other “small of the back” holster design. Not just the angle of the gun, but that the gun is “upside down”?  Why do you think all those other designs might be designed that way?

To holster the gun I have to put it out of my sight, fiddle fart with it, point the muzzle at my fingers and hand, shove things up the barrel… and then they want to display disclaimers about not following gun safety? You damn right it doesn’t have safety features; in fact, I dare say the features of this product require you to perform unsafe actions in order to use the product.

I could go on, but if the above isn’t enough to convince you this is a bad idea, well… do what you wish. It’s a free country, which includes the freedom to make bad choices.

I haven’t conferred with Karl on this, but I feel pretty safe in saying this sort of product won’t be allowed at KR Training. Certainly I won’t allow it in any class I’m a part of, as a teacher or a student.

Jerry Morris (inventor), this is nothing personal. If you read this, I know it may be hard to read this because it’s critical of your product, of your invention, of your baby. I do applaud your desire to innovate, to try new things, to be an entrepreneur. Certainly you have every right to sell your product. And I have every right to be critical of it. I also reserve the right to change my mind. Convince me your product isn’t a bad idea. Give some samples to Craig “SouthNarc” Douglas of Shivworks and see if this product holds up in ECQC classes. Give some samples to other notable trainers; heck, I’ll even be happy to try it myself in our Force-on-Force classes. Basically, if you believe this is truly useful and valuable life-safety equipment that offers greater advantage and less disadvantage to the private citizen that will lead towards a better ability for them to carry a gun on a daily basis and use it when their life depends on it, then put the product up to scrutiny and test it.

Here’s the thing. What problem is this product solving that is actually improving the world in some way? I’m just not seeing it. I see this product having greater potential for harm than good. Not just the fact you have to violate basic gun safety runs in order to use the product, but the fact it seem to complicate the single most important thing you need to do when you need your gun (draw and present it), I just don’t see how this product is a good thing.

I’m willing to be proven wrong tho.

Sunday Metal – Motörhead @ Rock am Ring 2015

A partial set of Motörhead’s Rock am Ring 2015 performance.

 

NAA Guardian .32 ACP – first shots

It was a lucky find.

I’ve been intrigued by things like the Seecamp LWS32 and North American Arms Guardian for some time. Why? Just because. They’re so tiny, about the smallest “practical” semi-auto pistols you can buy and use for personal defense. But it’s not been a serious obsession or anything, just a passing interest.

But when I was out in Kerrville, TX last weekend with some extended family, one of them took me to a pawn shop. I don’t frequent pawn shops (just not my habit), but on this day I’m glad I did because right there in the case was a NAA Guardian .32 ACP.

I bought it on the spot.

Why?

My interest in guns started with personal defense, and that remains my primary motivator. Sure, my first purchase was a small gun, a Springfield XD-9 Subcompact. Well, it was a mistake purchase because small guns are hard to shoot and shoot well, which really works against someone learning how to shoot, build competence, and gain confidence. Shortly after I started, I ended up buying another gun, an XD-9 with the 5″ barrel, and things went much smoother. :-)

While I prefer full-sized guns for a host of reasons, there’s no question small guns have their role. They are NOT a first choice, and probably not even a second or third choice, but sometimes they are the right tool for the job. I mean, I have a screwdriver that has a 24″ shaft, which I bought and used once because it was the needed tool for the job. You tend to be more successful when you use the right tool for the job, and being as a gun is merely a tool, you should use the right one for the job at hand. Sometimes, small is what you need.

For a while my small gun was a S&W 442 J-frame “snub-nose” revolver. There’s a lot of positive to such a choice, but after a few years of trying to make it work for me I came to accept that it just wasn’t the best choice for my needs. The S&W M&P Shield 9mm has worked out pretty well, but the Shield’s size is in an odd slot where it’s a little big for small jobs and a little small for big jobs. It does work and fills a fair role, but it’s still not always what’s needed.

I’ve considered Kahr’s for a long time, like a PM9/MK9 or maybe a CM9, and frankly during my shopping in Kerrville I did look for one of these Kahrs and may well have bought it if one was available. Alas, the only Kahrs they had at the couple places we went to were other calibers or larger sizes.

But then, the NAA Guardian came up, and I figured what the hey, why not?

It’s a (very) small gun for when you need that. I’ve had a few times in life where I’ve had to go somewhere and wanted the smallest possible gun I could legally carry. I made do with what I had, but still wished for something smaller. And now, perhaps I have it.

Plus why this particular gun? As an instructor, we get people asking all sorts of questions, and it’s often useful to give tangible answers. Being able to have such a gun on hand to let people handle, shoot, and see first-hand why we might answer as we do – it enables people to convince themselves, which is far more educational and persuasive than saying “just trust us”.

As well, it’s simple novelty, and “just because”. It’s the first time I’ve seen one for sale (tho maybe if I got out more I might have seen one sooner), so I figured I better buy while I can. :-)

The Gun

The NAA Guardian was introduced in 1997. If you search around for those “mouse gun comparison charts” is one of the smallest around. This version, in .32 ACP (not .32 NAA), is all steel, DAO, holds 6+1, barrel 2.49″, OAL 4.4″, 3.3″ tall, 0.85″ wide, 13.6 oz empty and 16 oz full.

That’s small.

NAA Guardian .32 ACP vs. S&W M&P9

So small that most people can only get 1 finger on the grip, with your ring and pinky fingers dangling off. Yeah, that’s a bit of a problem. Good luck getting that 2-handed grip on it. :-)

This particular gun seems to be on the older side. I’ve emailed NAA asking questions, but as of this writing I’ve yet to hear back. I’m curious about the gun because it does seem older. For example, the 2 magazines are all metal, whereas the new production magazines have plastic baseplates. Some other details make me wonder about the history here, but I’ll save that for another time.

Overall it seemed to be in good shape. Obviously fired, but reasonably maintained.

Then there’s .32 ACP. Yeah… it’s not the best cartridge. If you’re curious about .32 ACP, search around as there’s lots of information out there. But long-short made relevant here? It seems the best choice is loads with Hornady XTP bullets, as they will have reasonable penetration AND will expand. Is it still great performance? Nope; I still consider it sub-optimal. But it’s not the worst thing in the world, and it’s better than nothing.

You just have to remember that it’s all about trade-offs. This is not a gun of first choice, or even second or fifth choice – this is a gun of “no other choice”.

First Shots

Before I took it to the range I took it apart to clean and oil it. Yeah, it was dirty, and I could also tell… old. The recoil springs were old. Still, I cleaned what I could, oiled it up well, and put it back together. The fact it lacks any way to lock the slide back is a little annoying, but it’s what it is.

I purchased single boxes of a variety of ammo:

  • Federal American Eagle 71 grain FMJ
  • Herter’s 73 grain FMJ
  • Winchester “white box” 71 grain
  • PMC 71 grain FMJ
  • Hornady’s “Custom” 60 grain with the XTP bulet (2 boxes)

Ran through all 250 rounds between myself, a friend, and Oldest. Here’s how it went.

There were numerous malfunctions, mostly failures to feed. Sometimes the last round would stovepipe in the magazine, sometimes it might start feeding then the slide closed and things munged up. Considering how and when it would happen (many times the last round in the magazine), that it happened with all ammo types, under various shooting circumstances, best we can figure is old springs. The magazines are likely original springs, and given the gun uses the upward pressure of the magazine as the ejection mechanism, it’s likely that. So I’m going to purchase some new magazines (and new recoil springs) and try again. If it continues to malfunction after that, then it’s off to the gunsmith. If it continues to malfunction after that, then it becomes a conversation piece. Certainly at this point I do not trust the gun for personal protection.

The inability to lock the slide back? That’s a major hamper when it comes to clearing the malfunctions. I reckon any malfunctions or reload needs here will be better served by dropping this gun and drawing a second gun, which you’re unlikely to have if you’ve been pressed into having to carry this gun in the first place. :-\

Overall tho, all ammo performed fairly well. The Herter’s had noticeably more felt recoil than the others. But regardless of bullet shape – and they were all different – all either fed or malfunctioned the same. I could detect no pattern of success or failure, so likely in the future practice ammo purchases will be “whatever is cheapest”.

Felt recoil wasn’t as bad as I thought it would be. I expected some bite, but didn’t get it. Would I want to do a 1000 round weekend class with it? Probably not (and not just because felt recoil). But something like KR Training’s Defensive Pistol Skills – Back Up Gun (4 hours, 150-200 rounds) oh sure. I will say tho, a couple times we gripped the gun up higher than it should be gripped and the felt recoil was greater and hurt a little bit. Will have to see how that pans out in reality in terms of quick drawing.

We did no draw work, tho I did get lucky and found a DeSantis Nemesis at Cabela’s (hrm.. I wonder if I can get a Safariland ALS for it so I can open carry it come January 2016… that’s a joke, folks). Everything was from the ready position. At this point it was just trying to determine if the gun was reliable enough, if and what any issues were, what ammo would it consume, and just how it ran and felt.

Some stuff was slow fire. I was surprised at the accuracy. We were shooting a 8″ steel plate at probably 15 yards and had no problems when using the “sights”. Yes, “sights” in quotes because it does have some bumpy things up there, but I doubt you’ll ever use them in a fight because they are hard to find and use (tiny tiny, hard to find, hard to determine “equal height, equal light”). Shots did land slightly right, and it was easy to see why. The barrel and frame are 1 piece, with the front sight is on the barrel; the rear sight is on the slide. The slide locks up fine, but looking at the rib that runs the length of the top of the gun, you can see the slide isn’t perfectly square on lockup. Bug or feature? I don’t know, and maybe new recoil springs will help. But because of that the sights don’t line up mechanically, so when you visually line them up the muzzle points a little to the right. Still, the groupings were tight and consistent, and I was pleasantly surprised.

Still, what made it a bitch to shoot right and well was the fact it was a 1 lb. gun with long heavy trigger press. The manufacturer states it has a 10 lb. trigger press! I went looking for Karl’s digital gauge but couldn’t find it, just an old spring one. The spring one’s scale topped at 8 lb. but it looked like the gauge could go to 10 lb. before it bottomed out. Well, it’s at least that then, because it wasn’t until it bottomed out that I could get the trigger to break. Could be the gauge had weak/old springs, so I don’t know how accurate it all was, but it’s reasonable to say it’s got a damn heavy trigger.

So consider that: a very tiny gun which is hard enough to get a good grip on, to have good “gun fit” and a proper trigger press. Then you have a pull weight that’s 10x the weight of the gun. Yeah, it’s going to be DAMN hard to shoot well.

Of course we tried some fast stuff, because this isn’t a bullseye gun. This is a personal defense gun that’s likely going to be shot from 0-5 yards, quickly, multiple rounds. On the one hand, the lack of proper sights can be ok there because at that distance and speed an index off the slide is reasonable. Dumping magazines as quick as we could landed just fine on a 18″x24″ steel plate at 10 yards. But that’s still not awesome. Certainly we had times when we’d shoot and not hear the DING of the steel — it’s very easy to get unacceptable hits with this gun. I didn’t take any cardboard out to see how it’d perform, but that wasn’t the point of the day. Still, once I get the new magazines and springs, I’ll give it a full run through (like doing the DPS-BUG class drills, maybe just running “3 Seconds or Less“). Again, this day was about seeing if the gun would just run.

All in all tho, I was pleasantly surprised with the gun. It performed better than I thought it would, and was much more enjoyable to shoot than I expected it to be. The fact ammo is rather expensive (it’s more than 9mm) hurts, so I don’t think I’ll be shooting it all that often. But still, I think it’s going to find a place.

What’s Next?

Next up is buying magazines and springs, then another round of testing. That testing will be just to see if the gun runs and how it runs with new springs, and I plan to do more structured shooting. Some simple “just does it work?” shooting. Some slow accuracy, and certainly some proper and appropriate drills on paper (e.g. “3 Seconds or Less” drill).

Buying magazines and parts, seems I have to go to the manufacturer, which is fine. I just hope they’re more responsive with the sales than they seem to be so far with customer service questions.

When it comes to ammo, the only loads I can find with the XTP bullet are Hornady’s own load and the Buffalo Bore. I expect the BB would hurt like hell. ;-)  But it does document 943 fps out of a 2″ Seecamp barrel and 1080 out of a 3″, so maye 1000 out of the 2.5″ Guardian, which would be quite good. Other .32 ACP loads where I can find info on tend to be 1000-ish out of a 4″ barrel so…. I’m going to pick up at least 1 box of the BB to see how it goes. Otherwise for practice ammo, whatever is cheapest. I see MidwayUSA has Fiocchi 73 grain FMJ for $15.49, cheapest stuff available so…

Anyways, time to do a little shopping. :-)

KR Training August 2015 newsletter

The KR Training August 2015 newsletter is up.

To me, the high points are some upcoming classes, such as Tom Givens doing his Combative Pistol 2 — excellent class. But also? There’s a lot of stuff for 2016 already taking shape. You should check it out and get in on things before they sell out (because they do).

See you at the range!

2015-08-28 training log

A few things from today.

First, I had a passing thought that maybe next week (being the last week of the cycle) I’d actually work up to my proposed max. But quickly put the kibosh on that because again, what purpose? Just ego. Just do the work, call it good.

Then shrugs I tried being stricter about. I did some “air shrugs” to get the proper feel of just contracting my traps to lift the bar. Gotta do that more so it translates into moving the bar. Just that, y’know?

Then… chin-ups. I’ve been feeling a bunch of elbow pain lately, and while I don’t know if chin-ups caused it, I know they are aggravating it. I used to not go to full dead-hang, stopping just above it — for the sake of my shoulders. But now that I’m going all the way down, it puts a torque on my arms and my left elbow is really feeling it. So… I’m gonna stop. For sure other grips are less stress on the elbow, like neutral-grip. So, Paul Carter often talks about v-bar pull-ups, so why not. It’s basically a very narrow-grip, neutral-grip. Might as well give them a try. It was a little fumbling today tho as I work to figure out a good placement of the bar so my head doesn’t bang into things. I’ll get it figured… but might as well see what these do for me. :-)

Otherwise… I’m just looking forward to next week!

Strong-15 Short Cycle, from LRB365

  • Deadlift (goal: 405)
    • 160 x 5
    • 200 x 4
    • 245 x 3
    • 285 x 2
    • 345 x 1
    • 355 x 1
    • 265 x 1
    • 325 x 3 (backoff)
    • 325 x 3 (backoff)
  • Stiff-Legged Deadlift
    • 255 x 9
  • BB Shrugs
    • 255 x 5
    • 185 x 20
  • Chin-ups
    • BW x 5
  • V-bar pullups
    • BW x 3
    • BW x 4
  • BB Curls
    • 60 x 10
    • 60 x 8

2015-08-26 training log

Good day… but I’m rethinking.

As week 4 of this Strong-15 Short Cycle progresses, I’m starting to wonder….

Should I keep going?

I knew it’d be an experiment to try a peaking cycle with the start of my weight-cut. I figured it could work OK since I was at the start of the cut and food would be essentially the same as it had been during my prior bulk/mid. But I think cutting out all those cheats and the fact I am losing weight is making a difference. Not so much the weight-loss itself, but the lack of volumous food. I have started to get the occasional dizzy-spell, which is a tell-tale sign of the carb depletion. I’m still doing well in my sessions, but it’s enough to make me wonder if I really will get to the end OK.

Also, the amount of work I’m doing per session just isn’t what I need to support the fat loss. This I expected, but I have to remember that my goal is fat loss and I need to be supporting THAT goal right now.

So why did I do this short-cycle? Because I wanted to. Because I miss lifting this way. Because I miss the heavier weights. Because I miss trying to build strength; because I miss being strong(er) than I was before. So yeah, it was all emotional and ego, but lord I needed it after a year of other stuff. So I don’t regret it, I do think the mental break was good.

But what I’m starting to think is that I’m going to skip the testing. So finish this week, finish next week (which technically marks the end of the cycle — after that you’d deload for a week, then test). And then switch gears. Why? Because what will testing accomplish for me other than the ego satisfaction? Granted, I want the ego satisfaction, but that’s not a Good Enough™ reason to do it. I have to also consider that my fat loss hasn’t been at the rate I’ve wanted, and if I want to hit my goal (weight loss in time-period) then I gotta get focused on it — so that means changing my gym work to up the volume and workload to support that goal-work. Besides, after next week I will have put in all the work, so really… is there anything truly lost here? No, I don’t think so.

So, it’s an ego-check, really. I think that’s a good thing. I think that I’ll benefit more in the long-run by doing this. I’m good with it.

Strong-15 Short Cycle, from LRB365

  • Bench (goal: 265)
    • bar x 5 x 2
    • 135 x 5
    • 155 x 4
    • 180 x 3
    • 200 x 2
    • 225 x 1
    • 235 x 1
    • 240 x 1
    • 200 x 7 (AMRAP)
  • Incline Press
    • 105 x 15
    • 105 x 15
  • Dips
    • BW x 10
    • BW x 6
    • BW x 5
    • BW x 5
    • BW x 5

2015-08-24 training log

4th week, and feeling good.

Really, getting tight beyond tight is what it’s about. Crush that bar so hard the steel oozes from between your fingers. It makes a huge whole-body difference.

The other big help is having a clear head. I’ve been so busy, my brain buzzing with work and life issues, that my gym sessions are more thinking about that than the weights. It’s not about being focused — if anything it’s about having a clear mind, no mind. All I’m thinking about is what’s immediately in front of me. That’s been huge too.

Hitting 285 today isn’t much in the grand scheme, but coming back from all my losses it’s one of the bigger weights I’ve moved in ages. Next week’s 295 will be telling, but I feel no qualms about that going down and then coming back up. 315 is going to happen! I’m very happy about that, because I’m getting closer to regaining where I used to be.

Anyways, all in all today went well. Not much else to say.

Strong-15 Short Cycle, from LRB365

  • Squat (goal: 315)
    • bar x 5 x 2
    • 155 x 5
    • 185 x 4
    • 215 x 3
    • 235 x 2
    • 270 x 1
    • 275 x 1
    • 285 x 1
  • Pause Squat
    • 235 x 3
    • 235 x 3
  • Leg Press
    • 315 x 20
    • 315 x 15
  • Leg Curls
    • 40 x 15
    • 40 x 12
    • 40 x 9
  • Calf Raises
    • 105 x 10
    • 105 x 10
    • 105 x 10

Sunday Metal – Metallica @ Rock in Rio 2015

Metallica’s Rock in Rio 2015 performance

 

2015-08-21 training log

Things are getting heavy.

So brings an end to week 3 of the cycle. This is where things aren’t quite heavy, but they are starting to.

I’m going mixed grip on the singles from here out.

Really tho, I was surprised today went so well. I was out of town for the past 2.5 days on business, with bad travel, time-zone changes, and not a lot of sleep. My body did NOT want to get out of bed this morning — “MOAR SLEEP!” it cried. But once I got in there and got going, everything went pretty well.

Looking forward to how the last few weeks of this cycle go.

And yes, I’m leaning towards going Base Building after the cycle is done. I hope that will help me cement the work done in this Strong-15 Short Cycle, and start the transition back to rep-work and “bodybuilding” as I finish out this cut/diet cycle. Alas, the business trip may have set me back a little bit — I’ll know better come my weigh-in on Sunday, I’m hoping to at least have maintained weight. But when you have to eat a little and drink a little to be socially polite to your hosts and business partners, well… calories-in don’t care much about your business deals. Ah well, should just be a small bump in the road. For the record, Arcadia Ales is pretty damn awesome (had the Brown Cow… man, that was good).

Strong-15 Short Cycle, from LRB365

  • Deadlift (goal: 405)
    • 160 x 5
    • 200 x 4
    • 245 x 3
    • 285 x 2
    • 335 x 1
    • 345 x 1
    • 355 x 1
    • 305 x 3 (backoff)
    • 305 x 3 (backoff)
  • Stiff-Legged Deadlift
    • 255 x 9
  • BB Shrugs
    • 255 x 10
    • 185 x 23
  • Chin-ups
    • BW x 5
    • BW x 4
    • BW x 3
  • BB Curls
    • 60 x 10
    • 60 x 7