2014-10-30 training log

Yeah, a little more volume seems to be happy for me.

When I do 4 sets of something heavy-ish, it just hasn’t felt like enough — that I’m just warmed up and one more set would be beneficial. Been feeling this for a while with rows, and now the same with pressing. Today tho on a whim instead of doing a 5th set I did it rest-pause, but conceptually it’s the same.

So I’m going to keep going with this 5 sets thing because it does seem I’m getting more out of it. But it may not strictly be a number of sets thing, but how the sets and reps add up, e.g. at least 40-50 total reps. But given the rep ranges I generally work in, it comes down to “moar sets”.

After last week’s set/rep snafu on press, I was sure to follow things today. :-) I upped the weight by 5 lbs, and upped the set by a final rest-pause; probably won’t do that every time, just a straight 5th set normally. But today that’s just how I did things.

That said, things are feeling good. I actually am feeling a bit better going 4x week, eating a little more carbs, and staying a little more sane. I am in “maintenance mode” on the diet/fat-loss approach, but I still feel good, weights are still going up, and despite being maintenance I seem to have lost a little bit with this morning’s weigh-in. It may be a fluke, so I want to see how Sunday goes. But all in all, so far so good.

Based upon Paul Carter’s Basebuilding

  • Press
    • bar x 5
    • bar x 5
    • 65 x 5
    • 85 x 5
    • 100 x 8
    • 100 x 8
    • 100 x 8
    • 100 x 8-3-2 (rest pause)
  • Bent Laterals
    • 5e x 20
    • 5e x 20
    • 5e x 20
    • 5e x 20
    • 5e x 20
  • Upright Rows
    • 60 x 15
    • 60 x 15
    • 60 x 15
    • 60 x 15
    • 60 x 12
  • Triceps Pressdowns
    • 45 x 25
    • 45 x 25
    • 45 x 23
    • 45 x 15
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    KR Training 2014-10-25 – DPS2/AT-2/AT-1A Quick Hits

    What a great way to close out the 2014 year at KR Training. Well, it’s not truly a close-out – there are still some things going on before the end of the year – but every November and December we go quiet for deer hunting season (how it goes when your range is in rural Texas), and that time is upon us.

    But what a great way to end the year. We run this block of classes: Defensive Pistol Skills 2, AT-2 Force-on-Force Scenarios, and AT-1A Low Light Shooting only a couple times a year due to the needs of the Low Light class – need low light! and only certain times of the year work due to when sunset and Daylight Saving Time happens relative to a reasonable class time. It makes for a long day, but always a good one.

    This one was especially fun because everyone that came for the morning class stayed for the entire day. Usually there’s people coming and going throughout the day, and we did have some people join us as the day went on, but the general timbre was people coming and staying. And it seems like everyone had a great experience, including Niki Jones of the Austin Sure Shots Women’s Pistol League.

    I think the only down side of the day was the unusually hot weather – it got up into the 90’s! Come on… this is supposed to be the end of October! Weather was good, but this was just unusual.

    Here’s my notes for the students:

    Distance

    Remember that distance is your friend. Use it to your advantage.

    You have this wonderful tool that easily overcomes distance. Remember that we have to fight our monkey-brain tendencies to close in on the threat; yes that’s appropriate in some circumstances, but for most private citizens your key mission is to avoid, survive, and go home to your loved ones. Using distance to your advantage aids in that mission.

    You can think of distance in the form of the Tueller Drill. You can think of using distance in terms of keeping away from corners, cover/concealment, and how it not only keeps you safe but lets you see more of what’s going on. You can also realize that most people can’t hit anything past 10 yards – but you can – so again, your advantage.

    Tunnel Vision

    We all fall victim to it. This is why we train for things like scanning to help break our tunnel vision. Don’t just focus on where you’re going, also be sure to see what else is around you (like that one reactive target beyond the back wall of the shoothouse that most everyone missed seeing until it was too late).

    OODA Loop

    I’ll just link to a good article on the OODA Loop from The Art of Manliness website.

    Equipment Matters

    Equipment matters. It only matters so much, and it doesn’t matter as much as Internet forum chatter makes it out to be. But it does matter and makes a difference.

    I wrote an article “Pick your accessories, and move on” that covers this topic. Read it.

    To expand upon that, hopefully you got a good idea of what matters in terms of flashlights. Strobes are great on the dancefloor, otherwise not so much. Switches and other controls matter too. Quality flashlights are expensive, but pay for themselves quickly.

    Beer & TV

    Remember: maximize your enjoyment of beer and TV.

    Here’s something to read.

    Or put it another way: is it worth dying for? Make sure you figure out beforehand what is and what is not worth dying for. Your standards are your own, they may not be the same as someone else’s. You don’t need to compare yourself or measure up to someone else’s yardstick here.

    Fundamentals Matter

    Ask anyone that performs at a high level and they’ll tell you it’s always about mastery of the fundamentals. This series of classes worked higher-level skills, especially the force-on-force requiring you to have to think and process so much information on the spot. This is not a time to have to think about trigger press and sight alignment, this is a time when those fundamentals need to be automatic.

    While it’s good to practice the higher-level skills, don’t neglect the fundamentals. Drill them. Make them something you don’t have to think about, so it frees your brain to work on the things you have no choice but to think about.

    Thanx!

    So with the year basically winding down, thank you to all the students that came out. Many of the faces we saw this past Saturday were repeat students, and it’s so great to not only see the same people but to see how everyone progresses and improves.

    Despite the weirdness of the political scene and the changes that came to the training industry this past year, it was still a good year. Karl’s been planning a lot for 2015, and next year should be really awesome too. Lots of cool guest instructors are already on deck, there’s good range improvements slated too.

    We thank you for all your support and hard work, and look forward to seeing you again at the range. :-)

     

    2014-10-28 training log

    Time to up the weights here too.

    Increased 10 lbs per Wendler-spec, recalculated and off I went. Squats felt good as a result — felt worked, felt challenged.

    I need to work on keeping my torso tight. I’m doing all of this without a belt (can’t remember the last time I put a belt on), and the belt just gives me so much rigidity. When I got into the hole with the 265 I fell forward. I’m not sure if I just blew technique or if it was a lack of torso tightness. I try, but I think I’m trying too much technique of pushing my stomach out — but there’s nothing to push into (belt). So, I need to rethink this.

    Sumos continue to progress nicely. I feel more comfortable with the techinque after the 4 or so weeks I’ve been trying out sumo, and given last week I did 315 pretty easily I thought why not try working up a bit to see what I could do. I got to 355 and figured that was a good stopping point. It wasn’t near a max, but it was challenging. Plus, I only rest about 1 minute between each set here, so all things considered: full squat session, minimal rest, new technique (sumo)… hey, this ain’t too bad given my conventional best is 445 lbs from just a couple months ago. I think at this point I’m going to try shifting to actually work sumo now in a Base Building model 1 style. Small/light workup, then 5×3 at maybe 315 to start and see how that goes.

    Based upon Paul Carter’s Basebuilding

    • Squats (model 1)
      • bar x 5
      • bar x 5
      • 155 x 5
      • 180 x 4
      • 215 x 3
      • 235 x 2
      • 265 x 1
      • 190 x 5
      • 190 x 5
      • 190 x 5
      • 190 x 5
      • 190 x 5
    • Sumo Deadlift
      • 135 x 5
      • 135 x 5
      • 185 x 5
      • 185 x 5
      • 225 x 3
      • 225 x 3
      • 275 x 3
      • 275 x 3
      • 315 x 1
      • 335 x 1
      • 355 x 1
    • Lunges
      • BW x 12e
      • BW x 12e
      • BW x 12e
      • BW x 12e

    2014-10-27 training log

    Ch-ch-ch-ch-changes.

    Two changes start today.

    First, in the gym. Upped the weight. Model 2 seems to be working better for me than Model 1. I don’t recall Carter giving any guidelines about how much to up things, so I took a cue from Wendler and just went up 5 lbs. Overall felt good, and actually felt more like it’s where I should be, which tells me it was time to go up. Paul actually says on those +10% days that you can work up to your EDM if you feel like it, and I actually felt like it today but opted against it since I had enough changes for one day. Still, I have to remember to throw that in now and again when I’m feeling up for it.

    I also changed how I did flies. I saw this video from Charles Polquin on “the right way to do flies”. Given he’s forgotten more than most people know, I figure there’s something to what he says. :-) So I gave them a try. He says to use 10% of what you can bench, so I went with what I thought was lower. While I could move that weight, my right shoulder didn’t like moving that weight through that particular plane of motion. So I dropped down the weight more to see if it was the weight or the movement. It’s the weight. I kept at it tho because while it wasn’t the happiest thing for my shoulder, it actually got better as I went along. There’s a particular way my mobility has been hindered in my shoulder, and this actually seems like it’s hitting the right stretch, the right place. I actually felt a lot better after doing it! So, I’m going to stick with the very light weight and slowly work my way up as my shoulder will let me, e.g. stick with the light weight, work up to 20 reps before upping the weight, etc.. We’ll see how it goes, but if it winds up bringing shoulder improvements, then awesome.

    Second, my fat-loss has stagnated. This is to be expected. Instead of trying to make further adjustments, we’re going to take a break for a month and maintain. I got the new diet plan last night, and while I haven’t examined it in detail yet it seems to be pretty much the same plan just 1. upping the fat intake slightly, 2. dropping cardio (from 1 hour on my off days to 30 minutes). I have some questions for Nick, but the general plan is to maintain my weight (perhaps a very slight gain) for the next month and come December start on the downward trend again.

    It’s a long road, but I can see the results… the end of the road is still far off in the distance, but I can see it and it looks pretty sweet. :-)

    Based upon Paul Carter’s Basebuilding

    • Bench Press (model 2)
      • bar x 5
      • bar x 5
      • 115 x 5
      • 135 x 4
      • 155 x 3
      • 175 x 2
      • 195 x 1
      • 205 x 1
      • 195 x 5
      • 195 x 5
      • 195 x 5
      • 175 x 5
      • 175 x 5
      • 175 x 5
      • 140 x 14 (AMRAP)
    • Incline Press (350 Method)
      • 85 x 20
      • 85 x 15
      • 85 x 12
    • Polquin Flies
      • 15e x 7
      • 10e x 10
      • 10e x 10
      • 10e x 10

    Sunday Metal – My Favorite Lamb of God

    I think what makes “Redneck” my favorite Lamb of God track isn’t the anthemic chorus, but the music video.

    Hilarity.

     

    Austin PD carrying tourniquets

    This morning at the gym I had a brief interaction with a couple members of the Austin Police Department. Seems a shop a few doors down from the gym was burglarized overnight. They came over to ask me questions (if I saw anyone, etc.). Very professional, very good interaction.

    I noticed on one officer’s duty belt a tourniquet! It looked like an Eleven10 Rigid case for a C-A-T. I briefly commented on it and was told “they all have them now”. (but I was only able to see the one on the one officer’s belt).

    I don’t know when APD started carrying tourniquets, and I don’t know if it’s department mandate, if the equipment is standardized (e.g. C-A-T only, SOF-T, their choice; the belt pouch, etc.) or what. But whatever with the details, it’s just very cool to see APD carrying tourniquets.

    2014-10-24 training log

    So much crap in my head and life… and somehow that motivated me to put in ear buds, crank the music, and lift hard and aggressive.

    It was good. :-)

    I modified a bit, adding a 5th set of rows, which I think makes a good difference.

    On the shrugs, I realized I went too heavy then backed off. I need to get the shrugs in better form. I know, shrugs right? But it’s about watching my body “droop” instead of keeping excellent posture the whole time. I might even drop the weight down even more next week to ensure posture stays solid all the way through — I think side effects like on posture, on grip, etc. are good side-effects of this method of shrugs. So, gotta focus on that.

    And yes, 100-rep curls are a mental game.

    Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 150 x 8
    • 150 x 8
    • 150 x 8
    • 150 x 8
    • 150 x 6
  • Meadows Shrugs
    • 75e x 12
    • 75e x 12
    • 75e x 12
    • 70e x 12
    • 70e x 12
  • Wide, Neutral-grip Lat Pulldowns
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • EZ Bar Curls
    • 25 x 100
  • About these ads

    Writing about whatever interests me, and maybe you.

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