2013-05-31 training log

I think going for prescribed-reps-only is going to be good for me.

Wendler 5/3/1 program, cycle 20, week 2

  • Work Set – Bench Press (working max: 240#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x120
    • 1x3x145
    • 1x3x170 (work)
    • 1x3x195
    • 1x3x220
  • Assistance – DB Incline Press
    • 5 x 12 x 40
  • Assistance – DB Rows
    • 3 x 10/10/25 x 45
  • 100 rep work – JM Presses, Face Pulls

I think keeping it to prescribed-reps only is going to be what helps me in the long run. I certainly am not feeling as beat up, and I also go into that last set with a different mentality. Instead of “grind out all you can” and trying to pace myself and set myself up pushing out a zillion reps, I just put everything into “those reps”. And while certainly I can and have set “over prescribed” limits/goals before, it’s always still a reach. I’m leaving things in the tank, “never miss a rep/lift”, etc..

Maybe it’s all the attention I’m paying to raw lifters, like Brandon Lilly and Dan Green. Or even “more rawer” guys like Paul Carter. Maybe it’s Dan Green’s “West of Westside“. Maybe it’s because most of the people I’ve read in the past have been primarily geared lifters. While all those folks still have much more knowledge, experience, and wisdom than myself, it’s interesting to see some different approaches and philosophy, even if it borders on blasphemy. And reading these “counterpoints” makes a lot more sense to me now.

So today, I played a bit more with my foot placement. The whole “knee below the hip” makes sense. Feet have to go out in front for me, but then getting my knees lower than my hip? Forget it — it’s almost too far out, almost too flat. But I can get close, and so I played with that some.

I also played with my hand placement. Usually it’s been ring-finger on the bar rings. Today I went with middle finger. Tried index finger, but that’s too much. I’m trying to see what difference it plays in my pressing, but also my shoulders. It was good enough that I’m going to keep trying it for a bit. Requires some thought as to how my elbows move through the range, but it should be all good.

On inclines… yeah, I think inclines are a good assistance exercise for me right now. Helps get more tricep work in, some further range of motion stuff, etc. I’m still trying to find the right groove for it all, and I think I about have it. Yes, I’ll keep with lighter weights and higher reps to get me there right now. Really liking the higher rep thing and think it’s having some bigger payoffs for me in many ways. One fun thing here is at the end of the 3rd and 4th sets I started to feel it in my triceps but that’s all. On the 5th set, instead of “pressing” the weight up, I focused on just contracting my pecs to focus more on pulling my upper arms together than necessarily pressing the weight up (it’ll go that way by virtue). Boy, suddenly I felt it a LOT more in my chest. Makes sense.

Rows I did Kroc-style. Warmed up for 2×10, then did all I could. It’s not Kroc rows at all, in a strict sense, because that’s not the heaviest weight in the gym, nor probably the heaviest I can muster. But I just kept with what I had. It’s another case of really trying to feel it more in my back muscles. It’s less about moving the weight through the air from floor to chest, and more about extending the arm/shoulder, then retracting it… thinking more about upper arm and elbow moving through space.

I’m going to keep the weights lighter, the reps higher, and keep going. This is good for me. Week 3 will keep the weights the same, but strive to get even stricter, feeling it even more… more about the muscle than the movement.

I also think more about my longer term “where to go next” with my cycles. And I’m trying to hold back… kinda wanting to change a lot. But I think it’d probably be wise to stick with the same basic exercises I’m doing now, stick with prescribed reps, keep the assistance weights “light” with higher reps on things. And if I do reset, that’s fine too…. because I might then actually do a little more then prescribed reps but certainly leave a BUNCH in the tank (instead of pushing myself as hard as I have)… because again, heavier, higher reps, I think that may be good for me at this point.

Break your fixation – scan

Ever get fixated on something?

Notice how your fixation enables you to collect a lot of data about whatever you are fixated on? That’s good.

Notice how your fixation denies you data collection about everything else around you? Well, you probably didn’t notice because you were fixated on something. 🙂  And that’s potentially bad.

Of course, for fixation to be good or bad depends upon circumstance and context. In a personal defense context, it can be a bad thing. Why? Well, if you get fixated on one thing, missing out on others could cause you greater hurt.

For example, if you are driving and get fixated on the accident on the other side of the road, your rubbernecking may prevent you from noticing the car in front of you just stopped… and now you have your own accident as you rear-end the the car in front of you.

Or, you get focused on that one guy acting strange, and you don’t notice his buddy sneaking up from the other side to whack you on the head.

We get target-fixated. That’s a human thing to do. What we must do in response is realize when we are getting fixated and break the fixation.

Scanning is a fundamental tool to break fixation.

Think to yourself “SCAN! SCAN! SCAN!”. We yell this a lot during Defensive Pistol Skills 1 classes at KR Training. Notice it’s in a “level 1” defensive skills course. It’s that fundamental a skill. It’s that important to learn how to break your target fixation. It gets you off whatever you are fixated on and resumes your consumption of information from the world around you. It doesn’t stop paying attention to whatever you were fixated upon, it just resumes paying attention to other things as well because there may be something else that demands your attention. And then you’ll get fixated again, and then you’ll need to break that fixation again.

Scan. Scan. Scan.

What motivated me to write this was walking to the gym the other morning. It’s early morning, dark. It’s rare to see other people out, so when I saw this guy walking further up the road from me, of course it caught my attention and my guard went up. He was walking the same direction I was, so I didn’t feel any sort of immediate threat, but I paid attention. Then I broke attention and started to scan, because I felt myself getting fixated on him. He drifted to the other side of the road, and I did the opposite, working to keep distance between us. He kept slowing down, and tho that caused me to close distance (I kept my same pace), I realized he never once looked up, never once looked around despite the fact I was getting closer – my footsteps were obvious. Eventually he turned right, into a park, and kept on walking. Never once looked my way. And as I realized he was just some dude walking somewhere, I couldn’t help but think his total obliviousness to me could have been dangerous for him — what if it was some bad guy coming to mug him?

Then as I passed him I took one last look over at him as he was walking away… and I saw how fixated he was on his smartphone.

2013-05-29 training log

Simple. Solid.

Wendler 5/3/1 program, cycle 20, week 2

  • Work Set – Squat (working max: 305#)
    • 2x5x45 (warmup)
    • 1x5x125
    • 1x5x155
    • 1x3x185
    • 1x3x215 (work)
    • 1x3x245
    • 1x3x280
  • Assistance – Pause Squat
    • 3 x 5 x 512
  • Assistance – Planks
    • 3 x 1:18/1:22/0:48

The new setup is helping. My hands are closer in, not too close, but where it feels right and natural for everything to be tight. It is helping my whole upper body be tight and drive. I will say I was focused more on being tight and kinda lost some of the “drive the head back into the bar” and such. But it’s getting there.

One change I made — and this was kinda cool.

The squat rack at the gym is in front of a bank of windows. Because it’s dark out, the windows act like mirrors so I always see everything I’m doing. I never thought much of it, but something ran through my head as I sat there after the 215 set. I closed the blinds on the windows. Whoa… that was different. You don’t realize how much feedback was visual. Now it was all by feel. I get under the bar for 245 and I had to ask myself, am I actually centered under the bar? Is my grip where it should be? As I set up, was everything as it was to be? Am I moving as I should? And of course, I became strongly aware of every muscle, every thing that I was doing. The kinesthetic feedback was huge.

Of course, I think it threw me off a bit because I didn’t expect such a radical shift in feedback and perception. So the last 2 sets were muddled a bit by this massive change — I wasn’t focused so much on squatting, but kinda surprised and fascinated by the sudden shift and overload of feedback I was getting. It was weird, but really cool. And I think it shall be how I do any and all work at the rack.

Otherwise… I just kept it to prescribed reps and left it alone. I might have gone for 4, if I wasn’t dealing with the perception change. That just blew my concentration too much, but I’m alright with it because it’s a good change.

Pause squats were brutal. No belt. Pause. Hold. Don’t lose anything while you’re in the hole. Man…

I also made a last minute change and opted to do planks. I’ve been reading enough stuff about their benefits for squatting and such (Cube Method), and well… the tighter hand position on the bar now really starts to hurt my elbows. The pulldown abs? really forces my arms into flexion and wears on my elbows. So, if planks can be a fun change, get good benefits, and gives my elbows a rest? Fine. Funny thing.. on the first 2 sets everything else in my body gave out before my abs did, from being taxed from squatting. Only on the 3rd set did I really feel it in my abs and they were what gave out. 🙂

Dehydrator – Any Advice?

Finally got ourselves a dehydrator!

It’s an Excalibur 9-tray with timer. Enough people recommended this brand as tops, so it’s what we went with. Also figured we might as well get all the trays… what would it hurt?

When we started getting our weekly CSA veggie boxes, we’d get things we just could not use in time. One of the biggest culprits was herbs, basil especially. Of course, the fresh herbs were awesome, but we just couldn’t use them in time and they wouldn’t keep well enough so we’d be throwing them out. Of course, they are prime for drying and keeping. In fact, there’s a lot about the weekly boxes that make sense to get now and somehow preserve for later. Doesn’t have to be 5 years of storage, but perhaps just the ability to have some summer vegetables in the winter and vice versa. Between the vacuum sealer and the big chest freezer, now the dehydrator, we can keep things pretty well.

But where to start?

And what advice can you — oh experience dehydrator user — bestow upon us n00bz?

As of this writing, we have tried two things: drying basil, and beef jerky. 🙂

We got our CSA box and it had a HUGE bunch of basil in it. Wife washed it, snipped off the leaves, and into the dehydrator it went. Alas, it also happened to be a very wet and humid day, so it took quite a while. The timer already paid for itself, because we just cranked things up and let it run overnight. Woke up to… basil chips. 🙂  It’s possible we over-dried them because they didn’t have a very strong basil smell (even after crushing a leaf and comparing to some store-bought basil). Of course, it could just be that particular basil, but… it was what it was. We’ll see how it pans out after Wife uses this dried basil the first time.

Of course, I couldn’t resist trying out some jerky. When we ordered the dehydrator, we got a special deal from the company and it included a bag of their jerky seasoning. So I figured to try it their way. Took a sirloin out of the freezer, mostly defrosted it (easier to slice when slightly frozen), sliced it somewhat thin, then sprinkled their powder on it. I was skeptical, and rightly so. It tasted like dried beef with some seasoning on it. I used to make jerky long ago when we had a gas oven and I could get the temperature low enough. I liked wet marinades, and no question that’s the way to go. But it wasn’t a total loss. I did slice some against the grain and some with, and with slices that thin I think with the grain is more to my preference. Also had some variations in the thickness of the slices and thinner is going to work better; not “wafer-thin” but thin. It’ll be fun to experiment with jerky making. Especially nice that it only takes a few hours to dry.

Open to hearing anything you’re willing to share!

2013-05-27 training log

Maybe there’s something to holding back….

Wendler 5/3/1 program, cycle 20, week 1

  • Work Set – Press (working max: 160#)
    • 2x5x45 (warmup)
    • 1x5x65
    • 1x5x80
    • 1x3x95
    • 1x5x105 (work)
    • 1x5x120
    • 1x5x140
  • Assistance – Press
    • 5 x 10 x 85
  • Assistance – Lat Pulldowns
    • 2 x 70/30 x 60
  • 100 rep work – Front plate raise, Rope Triceps Pressdowns, Hammer Curls

I felt really going going into this session. I’m working on my technique for getting set up, unracking, and hitting the first rep. It’s that weird thing for me about breath and getting light-headed when I press. I’m finding a routine that works, it’s just a matter of refining and keeping it going.

I felt like I could have cranked out more reps on the last set, but I’m trying to stick to just prescribed reps this cycle to see how things go. I think that set me up for the rest of the session tho, to be pretty good. I’m enjoying the 100 rep work, tho I think it’s a little much for the lat pulldown — my arms fatigue before my back, so I might try dropping down to maybe 50 reps, or 2 sets of 50 or something. Nevertheless, the rep work really is uesful because I find myself engaging my back muscles more than my arm muscles and if that’s helping with technique and growth, fine. So far, I dig it.

That all said…..

I did some thinking regarding my longer term goals. Yes, I still am striving to total 1000. I’m close, but I’m also feeling really beat up. My shoulder is hurting, my knee is hurting, and in a way that tells me I might be in for some major setbacks if I don’t take care of things. I’ve been reading more and more stuff about how the high-intensity low-rep work is truly great for strength, but does beat you up. That more and more guys — especially older guys — are finding greater success in higher-rep work, be it just never going below 5 for strength-oriented work, or things like the 100-rep work to help with some size and recovery.

I’ve also been putting some fat back on, because I’ve been eating like a horse to help with the strength work, and I don’t like it. Longer term goal was to hit 1000#, then scale back for some months to lose fat. It would likely involve not just a major dietary change, but also keeping with a 5/3/1 program but immediately resetting, striving for more reps and structuring the exercises for “more work” (e.g. assistance squats at a “light” weight with only 60 seconds rest during the 5×10). Kinda get a little more bodybuilding in my approach. The goal would be to maintain mass and strength as best I could, while dropping fat — fat loss would be primary goal, and just structuring to maximize that and minimize loss elsewhere.

But you know…. I feel how beat up I am. I know that a reset is inevitable here sooner or later. And I’m just wondering if maybe “now” might be time for the detour. I will not give up on my quest to total 1000#, but I just wonder if I might need to take a little longer to get there… if I need to make a detour for the longer-term health and ability to achieve that goal.

Just rolling things around in my head….

More grip help

When I wrote about ways to help improve grip for shooting, I forgot to mention a few things.

Extend the Index Finger

When we grip things in our daily life, we normally grip with our whole hand: all fingers and thumb involved. Think about how you’d grip a baseball bat or a hammer.

Of course, some things we might grip differently when we know we need a lighter grip, like how we might extend a pinky when we hold a champagne flute.

Think about how you grip a handgun. Your strong hand isn’t wrapped around the grip of the gun, but rather your index finger is extended. Where does your grip come from then? The last 3 fingers: middle, ring, pinky. Your weak/support hand may not extend its index finger, but still it’s grip must primarily come from those bottom fingers as well because it’s that pinky that really applies the counter-torque in grip technique.

Interestingly, this falls very well into the notion of “ki finger” (Google if you’re curious for more on that topic).

So when you work on your grip exercises, certainly work on whole-hand grip. But add variations where you extend your index finger (just point it straight out, like you’re making a “gun” with your hand/fingers) so you really add emphasis to your bottom 3 fingers in your grip work.

Mind Thumb Placement

When I’m at the gym, I no longer do direct work for my grip. It’s mainly an economy issue, because at least right now my grip is not something that back progress in my main lifts. I work to ensure I get grip work in everything I do where I can. That is, squats really won’t help with grip work, but deadlifts do. I get a lot of work on my grip when doing things like pull-ups and lat pulldowns. The trick is to ensure you are gripping hard and proper throughout the whole of that exercise; don’t let your fingers slip down to where they are barely hooking onto the bar, but grip and squeeze hard and make gripping part of the greater movement. Economy.

When you do this, try to see what you can do about your thumb placement. Now doing a max effort movement like a deadlift, you might just need to grip in whatever way is strongest. But when you’re doing assistance work, like say lat pulldowns, you can fiddle with your grip to work it. Note where your thumb wraps onto your fingers. If you’re like most people, your thumb likely overlaps your index and/or middle finger(s). This is a strong grip. Instead, try shifting your thumb over so it overlaps your ring or pinky finger. Try it right now. Make a fist with your thumb falling “naturally” over your index/middle finger and clench hard; feel where and what muscles tighten up. Relax, shift the thumb over to your ring finger, and clench again. Feels different? Different forearm muscles involved? That’s what you want: those wrist flexors.

A simple shift in where your thumb closes makes a difference. This isn’t to say that’s where the thumb should be placed when gripping the gun and shooting, but for strengthening purposes, it’s useful.

 

Your safety is more important

A number of things came together this week that inspired me to write this. Yes, this is a little long, but I care about your safety — and I hope you care about your own safety — so please read the whole thing.

We start off with yet another “high speed, low drag operator” that will train you to be the ultimate badass. Alas, the video has been pulled from YouTube, but the ENDO post summarizes it pretty well.

Then TLG recounts a muzzle direction experience. That post was inspired by this post at GunNuts. And yes, I’ve had muzzles pointed at me. First time it happened, I chewed them out pretty harshly, and just like Tim @ GunNuts tells, people don’t get it. I’ve also had it happen during my teaching at KR Training, which somewhat comes with the territory but thankfully 99.9% of the people that do it turn white afterwards and I think walk away with the sober realization of their safety violation and what could have been. So while it wasn’t a fun way to teach a lesson, if serves as a lifetime reminder to adhere to “the rules” then I’ll go with that (tho I really don’t prefer that as a teaching tool).

I also recall a good friend telling me a story about a class he took from high-profile national-level instructor. During the class the instructor was called out on his poor gun handling, and he got “big boy defensive” about things as he made excuses for his violations.

Then there’s stuff like putting photographers downrange, be it Chris Costa or James Yeager. Gabe Suarez does some wacky things too.

WTF?

Let’s go over the rules again.

First, we have Col. Jeff Cooper’s rules (source: Jeff Cooper, Commentaries, Vol. 11 No. 4, 2003):

  1. All guns are always loaded. Even if they are not, treat them as if they are.
  2. Never let the muzzle cover anything you are not willing to destroy. For those that insist this particular gun is unloaded, see Rule 1.
  3. Keep your finger off the trigger until your sights are on target. This is the Golden Rule. Its violation is directly responsible for about 60% of inadvertent discharges.
  4. Identify your target and what is behind it. Never shoot at anything you have not positively identified.

Then we have the NRA’s rules:

  1. Always keep the gun pointed in a safe direction.
  2. Always keep your finger off the trigger until ready to shoot.
  3. Always keep the gun unloaded until ready to use.

Whichever ruleset you follow (if you want commentary on that read this and this), there’s no question the above examples have some serious rules violations.

Why do we have these rules? To keep people safe. You know what? It’s not necessarily to keep YOU safe, but certainly for the safety of those around you since most of the time that muzzle is pointed at not-you. Do you want to hurt someone? Do you want to kill someone? Do you want to ruin the remainder of someone’s life, or deprive them of it? especially if that person is someone you love and care about? Can you handle living with the burden the rest of your life? Can you handle the lawsuits? Can you handle the bills? Can you handle being crucified by the press and the public? If you cannot handle these things, then you cannot afford to violate the rules; in fact, even if you can handle these things, you still cannot afford to violate the rules . I don’t care how high-speed-low-drag you are, I don’t care how safe you think you are (because you probably aren’t).

Yes, that means me too… I’ve violated rules, and still kick myself for it. But that’s the thing: we’re human, we will make mistakes. We must do all we can to avoid making them, but part of the way the rules work is if you follow all of them but something goes wrong be it your humanness or Murphy’s Law, then damage is still minimized. Finger on the trigger but muzzle in a safe direction? Well, it’ll be loud and likely the floor or something got damaged, but no life was lost. This is not license to violate any rules; merely a layer of protection.

So why is it so many people — check that, instructors — think it’s OK to knowingly break the rules? Ben Goldstein, the guy from the first linked-to-post, defends his rules violations:

But, to rest the point, never would there be an instance of an instructor or a shooter walking in front of a loaded firearm. Note the word “loaded”. In my sessions, we first check our own weapons, then we double buddy check (check the shooter to the left and right of you), and then I check each weapon on the line, any and all magazines, any and all backup weapons and backup mags, and then, and ONLY then, is the line considered dry. Do I break Rule number 2 of the firearm safety rules? Yes, sometimes I do. And I have been working on trying to blend absolute focus on each individual with NOT breaking Rule number 2, and it is a work in progress. Being in front of a student helps me instruct and them learn, and there are advantages and disadvantages to this method.

As Col. Cooper himself wrote: “For those that insist this particular gun is unloaded, see Rule 1.”

What are you teaching your students? That it’s OK to point guns at people (VCA’s aside)? That the rules are OK to violate at some point? At last weekend’s defensive knife class we were talking about such intensive safety protocols as used in shoothouses, simunitions training, force-on-force, and other such things. And you know what? Trying to blend all the absolute focus you want, but bad shit still happens. It is not OK to violate the rules, and it is not OK to talk about the rules then disregard them. Students will learn more from your example than your words.

These poor choices and behavior often get defended with the instructor (or their defenders) saying how the instructor asked if anyone had a problem with them violating the rules. For example, “I’m going to stand downrange while you shoot, does anyone have a problem with this?” And a typical response is that no one raises their hands, no one speaks up. As if somehow that’s justification for this behavior.

Do you know why the students aren’t speaking up?

Read this article and pay attention to: #4, our tendency to conform; #5, our herd mentality; and especially #6, that we depend upon authority figures to make decisions.

Professor Milgram interpreted the results of his sobering experiment as saying that people in stressful situations who don’t feel like they have the ability or expertise to make decisions will leave the decision-making to the group and its hierarchy, and that when they obey someone else’s orders — even orders that violate their own conscience — they no longer feel responsible for their own actions, believing they’re just a blameless tool of an authority figure.

That’s precisely what we have in a class. If you are coming to a class, you are admitting you don’t know something but wish to learn. Thus you go to someone that knows. So we immediately have a hierarchy of the instructor above the student. Plus it’s evident this instructor has some “dangerous” skills and knows how to deal with it (at least, in the eyes of the student), so thus if the expert is OK with being downrange, if the authority figure blesses this behavior, it must be OK… and I don’t want to be the asshole that speaks up and ruins it for everyone else, then gets cast out of the group, I’m nervous enough and stressed enough already, etc.. So really, that no one speaks up is not a surprise and really isn’t any sort of defense that this rules-violating behavior is acceptable.

So I write this to say to students: speak up.

If someone — especially the instructor — is being unsafe, speak up. If you don’t feel right about something, speak up. What’s the worst that can happen? If the instructor is worth their salt, they will humbly accept the correction. As well, the instructor might have to ask you to trust them and you go with what they say. Why? Well, the nature of a firearms class is going to be stressful and is going to push you outside your comfort zone. To some extent, you need this and have to go through it to help you achieve your goals. But you have to know if you feel uncomfortable just because it’s new and unknown, or because you know this isn’t right and you know it’s a violation of the rules.

You also have to look at the whole of the instructor. Are they humble? Are they working to build and earn your trust? Or are they trying to be a hot shot? Do they disregard your voice, even if it’s a dissenting one? Do they lift you up, or do they put you down? Are they more concerned with showing off their macho, or with helping you achieve your goals?

In the end, if something doesn’t feel right, you do NOT have to do it. You can sit out. You can ask if someone else can go first, or for the instructor to demonstrate, if it helps for you to see it before you do it. And in the end, if ultimately something isn’t right, you can leave the class. I cannot say how the instructor/school will handle it, if you’ll get money back, or whatever. But ultimately don’t worry about that, because your safety is more important.

If you are at a gun range and see someone breaking the rules, call them on it. Report it to the range safety officer. If worse comes to worse, just pack up and leave.

I know it won’t be easy to do this, but nothing in life worth having is easy — and your life and the lives of those in classes with you are worth it. The safety rules do not have exceptions (what part of “always” do you not understand?). As an instructor, we need to not just teach by our words, but also by our example. Our safety is more important.

2013-05-24 training log

Prescribed reps

Wendler 5/3/1 program, cycle 20, week 1

  • Work Set – Deadlift (working max: 395#)
    • 1x5x160 (warmup)
    • 1x5x200
    • 1x3x240
    • 1x5x260 (work)
    • 1x5x300
    • 1x5x340
  • Assistance – Deadlifts
    • 5 x 6 x 225
  • Assistance – Side Bends
    • 3 x 20 x 45
  • Foam Rolling

Is it recovery? Is this pushing me? Am I nearing a need for a reset? I don’t know.

I did the prescribed reps and felt good about it. I certainly had some left in the tank. I also felt because I put everything into just hitting the prescribed reps that I did it better (form, technique, etc.). I was reading something the other day about someone that did 5-3-1 for a long time then switched to Cube Method. What stood out in his comments were feeling really beat up from going “all out” on that last set, that it really taxes you over time, and if he did things again he’d just hit prescribed reps. When I think about variations on 5-3-1 (even by Jim himself), about other things I read from other elite powerlifters, and just feeling my own response — especially since I’m not 16-25 years old any more, that well… maybe I should just fall back to prescribed reps. I did this for a while and I didn’t feel hampered by it.

If I did it, it’d be like on 5 week, 5-6 reps striving for 5 (6 if I really felt awesome about it). On 3 week, 3-4 (striving for 3). On 5-3-1 week, 1-3 reps, striving for 3. Yeah, still try to push it, but keep it regulated. Conversely, I also wondered about doing more of a 3-5-1 approach (the powerlifting approach) and letting myself push it a bit on the 3 and 1 weeks, but take it easy on the 5 (and deload) weeks. I’ve been thinking about that for some months now, and while I can’t really switch now, maybe next cycle. And meantime, maybe just stick with prescribed for now. Or to put it another way, don’t really sweat PR’ing on any week but the 5-3-1 week, y’know? Yeah, maybe I’m paying a lot of attention to Cube right now.

Anyways…. today did suck a lot out of me. I went up for that 4th set of assistance deadlifts, grabbed the bar, then stopped. I just felt out of gas. But I stepped back, collected myself, and proceeded to bang it out, and the 5th set too. It was mental, not physical, that was in my way (tho I was honestly feeling physically drained… but I could tell I wasn’t out of gas yet).

We’ll keep on keepin’ on. Got the long weekend ahead. I’m sure I’ll be thinking.

The Greatest Caliber Ever!!1!111!!!!

A couple days ago I received an email from Mark @ ammoforsale.com. I will say, it was nice that it wasn’t a form email out spamming the gun blogs — he commented on my grip post. No idea if he really reads the blog or just saw the one post enough to send the email… but whatever. It shows he made a little personal effort instead of being a spam-bot.

He wrote:

I’m writing in hopes of putting something on your radar – we just wrapped up some videos featuring “The Greatest Caliber Ever”. (Spoiler alert – they’re all the greatest)! If you get a chance, I’d love to hear your thoughts:

9mm: http://www.ammoforsale.com/9mm-ammo-for-sale#video
.223: http://www.ammoforsale.com/.223-ammo-for-sale#video

Each of the videos has an easy embed code; you’re free to share them with your readers if you think the short videos are worthy and something they would enjoy.

And while they do have embed codes, I can’t embed them here. Oh well. You should click on them anyways and drive traffic to their site… which is the point, isn’t it? 🙂

I don’t often post things like this, but the videos were short, funny, and well-produced. Don’t take it too seriously. 

A little humor for your day.