2012-11-30 training log

It’s not a PR, but it’s a big improvement vs. last cycle.

Wendler 5/3/1 program, cycle 15, week 3

  • 5/3/1 – Squat (working max: 280#)
    • 2x5x45 (warmup)
    • 1x5x115
    • 1x5x140
    • 1x3x170
    • 1x5x215 (work)
    • 1x3x240
    • 1x3x270
  • Asst. #1 – Squat
    • 1 x 5 x 225
    • 1 x 9 x 185
    • 1 x 7 x 185
    • 1 x 10 x 135
    • 1 x 10 x 135
  • Asst. #2A – Pulldown Abs
    • 3 x 15 x 120
  • Asst. #2B – Pullthroughs
    • 3 x 15 x 100
  • Foam Rolling

Last cycle I nearly bombed out getting 270 for even 1 rep. I kept my squat weights the same for this cycle, and every squat workout had an increase in reps. So getting a triple today was awesome. In fact, the triple felt really damn good. I’m finding that I need the bar a little lower on my shoulders… it’s crept up, but a lower position does work my leverages better and I can hold my torso better throughout the movement. So I’m stoked.

I’m trying to decide what to do for next cycle tho, given I only got 3 reps. Should I keep the weights the same and continue for rep PR’s? Or should I increase weight? And if I do, do I go up 10# or maybe only just 5? I’m kinda leaning towards a 5# increase with reps about the same (e.g. if I get at least a triple with 275# on 5/3/1 week next cycle, I’ll be cool with that).

The squat assistance… deep deep deep is the order of the day. Really make the glutes and hams do the work. And to that end, the pullthroughs? Hell… 3x15x100 was enough. That really burned the hell out of my glutes and hams. So yeah, I dig that exercise, tho I feel like a perverted goober doing it. 🙂 It’s a nice way to push the posterior a little more, y’know? We’ll see after a few cycles how much it’s helped.

Felt really damn good about this workout…. probably felt better than the guy that got arrested just outside the gym. While I was warming up for squats, I see red and blue flashing lights — 4 Austin Police cars — four — pulling over a car just in front of the gym. Guns drawn. Dude winds up in handcuffs. Nothing too major, but I did wonder if I needed to duck and cover. No idea what it was all about…. but I had squats to do.

This is why your prescription glasses are insufficient

No, nothing gruesome… just sobering.

Andrew from the Vuurwapen Blog did a guest post over at LuckyGunner reviewing eye protection. In fact, he didn’t just review, he put a lot of eyewear to the test.

The thing is, there’s so much eyewear out there it’s almost impossible to test them all, so he took a good sampling and tried to focus more on protection standards, like ANSI Z87.

What’s most interesting is to look at the picture of prescription glasses and non-safety-rated sunglasses getting smacked. First, the pictures are pretty… it’s really cool to see all that glass flying everywhere. Second, the pictures are sobering, because of all that glass flying everywhere.

I’ve worn prescription eyeglasses since about the 1st grade. I do not think your prescription glasses are sufficient protection at the gun range (and I’m talking about typical prescription glasses, not people who go and get special prescription shooting glasses that are made for impact and so on). Typical prescription glasses are small lenses, offer no protection from the side, and geez… do you really want your lenses messed up? You spent how many hundreds of dollars on your glasses… don’t you want to take care of them? A piece of brass dings them, nicks the lens, and boy… that sucks. When you could get some basic safety glasses that fit over your prescription glasses for just a few bucks and save yourself a lot of pain and cost.

And… after seeing Andrew’s pictures, I guess there’s a lot more about your vision that you can save too.

Please, don’t think your prescription glasses or your cheap sunglasses are sufficient eye protection. Get some proper safety glasses and WEAR THEM when you shoot.

I just wish there were more/better options for us folks that want “over the glasses” style stuff. The Guardian Pro have served me well and I’m pleased with them, I just wish there were more choices.

2012-11-28 training log

I need to reset my Press.

Wendler 5/3/1 program, cycle 15, week 2

  • 3 Reps – Press (working max: 165#)
    • 2x5x45 (warmup)
    • 1x5x65
    • 1x5x85
    • 1x3x100
    • 1x3x115 (work)
    • 1x3x135
    • 1x3x150
  • Asst. #1A – Press
    • 1 x 9 x 115
    • 1 x 5 x 115
    • 1 x 8 x 95
    • 1 x 8 x 85
    • 1 x 10 x 65
  • Asst. #1B – band-assisted Chin-ups (superset with press)
    • 1 x 5 x BW
    • 1 x 5 x BW
    • 1 x 5 x BW
    • 1 x 4 x BW
    • 1 x 4 x BW
  • Pump superset
    • Upright rows
    • Triceps Pressdown
    • Preacher Curls
    • 3 sets, 8-15 reps, enough weight to make it hard; on 3rd set immediately drop weight and keep going to failure

I knew going into this cycle that I was pushing my luck with my Press weights, but I did it anyways to see what I could see. I’ve not been able to really hit more than the required reps — I try for more, it doesn’t happen. Tried today to get 4 and just couldn’t. Tried to push-press it out, no. Gave it 15 seconds of rest then went back, no. So I need to reset. And I figure why not… just reset now for next week. Yeah, unorthodox, but why waste the time? If I’m barely hitting min reps, next week won’t be all the fruitful. Plus, if I’m working on my (bench) pressing form, might as well fix things here too — lighter weights will help.

Doing the math on things… my present working max is 165. Given today was truly 150 for 3 reps, that’s a pretty good indicator of where I really am. So doing the math on things, recalculating my working max (i.e. 90% of my 1RM), that puts it at 140 (comparing 5RM to 5RM). So I just plug that into my tracking spreadsheet, let it do the calculations… and geez… it feels like a HUGE step backwards — 25#. That’ll take a while to overcome again. But, if I’m better off for it in the long run, fine.

In other news… the band-assisted chins are useful. I like that and think that will help me further along my way and be less strain on my joints until everything can build up to it.

Upright rows… I forgot how much I love that exercise. But I must remember to keep the bar close to the body, almost rubbing right up and down it, to keep my shoulders happy.

Holsters – I changed my mind

Good holsters are a must. There are many criteria of what makes a “good” holster, but I’m going to focus on one.

The mouth of the holster needs to remain open when the holster is empty. Reason? Reholstering without having to fiddle around, in part because fiddling around tends to put your other hand in front of the muzzle in order to open the holster mouth to permit the gun to go in. I hope you can see why this is bad.

If your holster is made of a rigid material such as Kydex, this is likely not an issue. Look at a holster like the Comp-Tac CTACRaven Phantom,  or any host of such styled holsters. By their very nature the mouth is always open, thus it’s easy and trouble-free to reholster. Hybrids like the Comp-Tac MTAC can work out fine too (I’ve worn an MTAC for years and don’t have a problem, tho certainly it’s not the same as a full-kydex holster). Usually where you run into problems is with holsters made of non-rigid material, like leather. However, good holster-makers know this and put reinforcing bands in their holster mouths to keep the holster open, such as the Pancake from Kolbeson Leatherworks. Usually where you run into problems is with cheap holsters — and there are lots of those, just look on the shelves at your local gun and gun accessories store.

So where did I change my mind?

From time to time in KR Training classes we get someone that’s just hell-bent on using some poor-choice of a holster. Some folks just don’t know better, borrow a good holster from us, and are convinced by the end of class to ditch the poor-choice and seek a better holster. But some have a reason for the use of and desire to cling to the poor choice. We do discourage the use of the holster during class because of safety issues and simple flow of class issues. But if they really want to use that holster in their own time for their own carry well… at least my personal stance has been to let them do as they want.

On the whole I still feel that way because I cannot force people to make good choices.

But what’s changed for me is I can no longer say “well, if you want to that’s fine…” and somewhat tacitly approve of the practice. It’s strong disapproval now.

Before, the feeling was most of the time when you carry you are carrying, not drawing, so if the attributes of the holster better suit your CARRY needs then well… ok, maybe perhaps that’s fine. Yes, it might mean you can’t practice with your gear, but you still could (e.g. dry work for draw and reholster); may not be ideal, but it’s your situation to work out. And if you find yourself in a situation where you must draw, the need to reholster will be different and one you can administratively carry out. What struck me tho was that mentality contrasted against this quip from John Farnam:

By that, I mean, when using it, you may be able to draw your pistol quickly and smoothly, which is all wonderful, of course. But, what do you do with your draw pistol when you suddenly need to go “hands-on,” or you need to politely greet arriving police officers?

[…]

The act of reholstering, using the holster in the above-mentioned ad, required both hands and the better part of thirty seconds. In a continuing emergency, that obviously won’t fly. The pistol would have to be quickly stuffed into a pocket (a dangerous procedure in itself), or jettisoned.

Emphasis mine.

See, we keep thinking about the situation in terms of “there will be time” to reholster. That you’ll have time to fiddle-fart around and do what’s needed to reholster. That’s the flaw in our thinking. First, we’re already aware of this because we generally recommend using good holsters (so why are we tolerating poor-choices? well… because we accept some people will continue to make poor choices despite our best efforts). Second, who says we will have time? We already know time can be precious and short, why couldn’t there be need to reholster quickly? ah… because our mentality is that reholstering isn’t a race, do it slow and deliberate — a good training/range artifact. Real life might not be that way tho, as Mr. Farnam points out. And so, an inconsistency has crept into my mindset. Thank you, Mr. Farnam for enlightenment.

So whereas before I could kinda sorta permit such poor-choice holsters (on their own time), Mr. Farnam’s quip shed a little light showing that poor-choice holsters remain poor-choice holsters, and we really shouldn’t compromise on that fact. A good holster won’t be a problem for you, ever, so why compromise in the first place? In the end, I still can’t force people to make good choices, but I now have more information to offer towards encouraging better choices. I can also remove my tacit approval of such avenues (I can at least change and improve myself).

Use good holsters, folks. 🙂

 

2012-11-26 training log

No time like the present to change the program, right?

Wendler 5/3/1 program, cycle 15, week 2

  • 3 reps – Deadlift (working max: 345#)
    • 1x5x140 (warmup)
    • 1x5x175
    • 1x3x210
    • 1x3x245 (work)
    • 1x3x280
    • 1x7x315
  • Asst. #1 – Good Mornings
    • 3 x 12/12/10 x 95
  • Asst. #2A – Pullthroughs
    • 3 x 15 x 60/80/100
  • Asst. #2B – Pulldown Abs (kneeling)
    • 3 x 15 x 120

Here’s the deal.

Deadlifting is very taxing on the central nervous system. You find lots of solid people recommending to NOT train the deadlift too much by doing deadlifts itself… it’ll just kill you. And so well, while I adore deadlifting, I realize right now that what I need isn’t deadlifting as much as I need to strengthen my hams and glutes. And so, I am going to shift and try to get that worked more heavily. So deadlift days will add specific assistance work targeting glutes and hams, and squat days, I might try lightening the assistance weights even more and squatting even deeper to really hit the posterior chain. There’s no question I have that as a weak point now — it’s evident in both my deadlift and my squat, so I need to work on it.

Thing is, what assistance work to do? There’s a lot of recommendations, and I’m just going to try things until I “find my Kroc Row” (if you’ve read Wendler’s books, you know what I’m referring to).

Good Mornings seem like a good way to start but… I’ve lost a lot of hamstring flexibility. I need to remedy that. Thus what I did today felt like it was hitting my lower back more because there was too much rounding. Still tho, the key seems to be to hit the glutes by squeezing the hell out of your ass cheeks to make them contract and be the muscle that does the work.

And I must say… pullthroughs are one of the most obscene looking exercises. 🙂 I got some well-deserved razzing. and boy, if I don’t feel stupid doing them. Plus I have no idea how much weight to use yet… I climbed up and up as you can see and still didn’t quite feel it. The trick tho is that I have to use a low pulley and so I gain some mechanical advantage, so the weight number is a bit deceiving.

But by the end of things, I think my glutes were a little more worked… so that’s acceptable. I just have to find out where I need to go, how many sets, how many reps, how many exercises, and just keep going. If these don’t work well… I might consider poor-man’s glute-ham raises (tho they aren’t as good as proper ones, but I lack such a bench), maybe Dimel Deadlifts, maybe stiff-legged deadlifts. We’ll see.

Always more than you

We all like to feel better, to feel bigger, to feel superior. It’s human. It’s some way of saying that we have some worth, some merit, and that we’re not at the bottom… that we’re not last… that we don’t suck. We compare ourselves to others, and we like to put ourselves above others.

Stupid tea party morans.

Fucking liberals.

Yeah… “my superiority” was trotted out a lot the past some months, moreso than usual.

Here’s a lesson:

Be humble, there will always be somebody stronger than you.

Steve Fredine

It doesn’t matter that he’s talking about powerlifting. Because there will always be someone bigger, better, faster, stronger, smarter, richer, whatever-er than you, and then that means YOU are the stupid fucking moran.

Hell, there’s much that Steve learned that apply to life (and powerlifting):

  • Less is more
  • Put your life on the line on max effort day
  • Eat and get rest
  • Be open-minded
  • If it works, figure out the why later
  • If it doesn’t work, don’t do it
  • Be patient with the uninformed
  • Be smart, but not anal
  • Don’t make excuses
  • Give back
  • Be focused, but keep a sense of humor
  • Train weaknesses
  • Train for chaos
  • A totally safe exercise is probably useless
  • Be patient
  • Be persistent
  • Be creative
  • Talk is cheap
  • Don’t worry about the other guy
  • Be humble
  • Don’t sweat the small stuff

Who knew iron could teach you so much. But you know… 200 pounds is always 200 pounds.

2012-11-23 training log

Today told me a lot… and brings about many changes.

Wendler 5/3/1 program, cycle 15, week 2

  • 3 reps – Bench Press (working max: 240#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x120
    • 1x3x145
    • 1x3x170 (work)
    • 1x3x195
    • 1x4x220
  • Asst. #1 – Bench Press
    • 1 x 8 x 185
    • 1 x 6 x 185
    • 1 x 10 x 155
    • 1 x 6 x 155
    • 1 x 10 x 120
  • Asst. #2 – Chin-ups – band assist
    • 5 x ??? x BW
  • Pump superset
    • Flat Bench DB Flies
    • JM Press
    • Hammer Cheat Curls
    • 3 sets, 8-15 reps, enough weight to make it hard; on 3rd set immediately drop weight and keep going to failure

As I’ve mentioned before, I’m now trying to focus on my bench pressing technique. I spent time on squat and deadlift, but hey… we’re guys, benching is just something innate in us, right? 😉 While I’ve done some stuff on technique, I was certainly more focused on squat and deadlift. While I’m far from an expert on those 2 lifts, I’m at enough of a point where I know what I need to know and not just need to do. Plus seeing how poorly my bench form has been… yeah… I’m risking shoulder problems or other issues if I don’t fix things now. So, time to focus on bench.

As I’ve been reading too much Dave Tate and watching too many Dave Tate videos, I see some of my problems, I find cues to make them better. The biggest realization? Benching is not about the chest — it’s about triceps. And my triceps suck. I see it. I press, and as I approach lock-out my elbows no longer point 45º — my shoulder rotates and my elbows are now 90º, perpendicular to my body. No no no… bad. Oh sure, that’s how the bodybuilders do it, but that’s not my goal. So today I was doing all sorts of things to fix my form:

  • grip the bar harder
  • rest on the traps
  • foot/leg positioning should be such that you keep the weight on the traps
  • brought my grip in slightly, so my pinkies are on the rings instead of my ring finger
  • keep elbows tucked all the way through
  • lock out, all the way out
  • keep the whole body tight… especially the lower body… and drive drive drive!
  • ensure the bar touches at the same spot every time, just below the nipples
  • press up, not so much driving back towards the uprights

and the list can go on.

Consequently, I didn’t get as many reps @ 220# as I hoped to. But that’s OK. I’d rather fix my form and bench tomorrow than keep going and blow something out.

In fact, I’m thinking about dropping my weight. Not sure by how much just yet, but dropping weight and allowing focus on form. I might drop my Press too, since that’s so much about lockout.

I mean, when I was JM Pressing, I kept the weight really really light and ensured elbows stayed tucked and I got a true lock-out every rep. I really need to bring up my triceps.

And so, here’s where my head will focus for a while.

As for other things….

I’m going to stop the Scooby-style chinups. It’s just too hard on my elbows at this stage. Sucks to be heavy and weak. But I did dig out the bands at the gym. It’s not an ideal setup because the bar isn’t high enough (I have to bend at the knees and keep my feet back) and the band thing has a loop at the end for a foot to go into. So… I have to work on finding a way to make it go. But I’m going to try band-assist for while so I can get more reps in. We’ll see how it goes.

Anyways…. onwards to a better bench.