2011-06-08 workout

Today’s workout was another “first workout”. The exercises were squat, press, and deadlift.

While Monday’s workout didn’t have me leaving the gym feeling exhausted, I did feel worked. And no question, I worked something given the muscle soreness I had. 😉  Worst? my thigh adductors. The form Rippetoe describes for the squat brings those into play, which is good. But walking to the gym helped to warm things up and the first set of squats helped further warm and stretch things out. Felt fine after that.

It felt kinda funny today to spend it all at the squat rack, but that’s how it goes. 🙂

Went like this:

Squat

  • 2x5x45 (bar-only warmup, every exercise starts this way)
  • 1x5x45 (warmup)
  • 1x3x65 (warmup)
  • 1x2x95 (warmup, calculations should have been 90, but “plate math” was easier to just go 95)
  • 3x5x115 (work)

This was my second time squatting, so now I can actually follow the routine. The pattern will basically be like this, where I figure out what the work weight will be (right now, I’m going up 10# each workout, so Friday I’ll be doing 125# for my 3×5 work sets), and then the warmups are basically: 2×5 bar only, 1×5 40% of work weight, 1×3 60% work weight, 1×2 80% work weight. Those warm ups are good. Using the bar only helped me to get stretched and limber (esp. given my soreness) and also to just remember to work on form. I did recall the last warmup set thinking “ok, this is a little heavy”, and that’s what it should be: that it’s easy to do, but it mentally prepares you for the heavy that’s about to come. And sure enough, I put the 115 on my back and my brain went “whoa! cool!”. 🙂

I’m still getting used to the low-bar position, but I did much better with it today. The flexibility will come, just have to keep remembering to pull my elbow back to make the padding/pocket for the bar to rest on.

I felt worked, but not exhausted. The work sets weren’t killer, so I know I’ve still got big progression in me for a bit longer.

Rest? I didn’t rest much during the warmups… just enough to figure out the plates I needed and put them on. I don’t recall how much I did rest between the work sets, but probably 2-3-ish minutes. I just recall making sure I felt fresh and like I could do it.

Press

  • 1x5x45
  • 1x5x55
  • 4x5x65

This was my first press, so I started with the empty bar and went up 10# each set. When I hit 65# I thought that was good enough to start with. I did feel like I could have done more, but I realized as I was going along that I was forgetting some key things about my form, like moving back under the bar as soon as it clears your head. Just a lot of points to remember and I didn’t remember them all, tho that one was probably more key than any others. Basically by the 4th set I’d remember it on my 2nd rep and finish out the last 3 reps properly. That also got the squeeze at the top, like you never stop pressing. I opted to do a 4th set just to help reinforce the movement and form.

The weight is conservative, but that’s fine. I need to get form right. Weight will come.

Deadlift

  • 1x5x95
  • 1x5x105
  • 1x5x115
  • 1x5x125
  • 1x5x135

This was my first deadlift, so again it was just a basic 10# progression. I started at 95# tho because of the nature of the deadlift: needing to have the bar somewhat off the floor. The gym has 25# and 45# plates, so I figured to just start at 95# and that’d get me going. I probably should have put some risers underneath the plates to bring them to 45-plate height, but meh… I’m not sweating it. Yes I noticed form was a lot better on the 135 due in part to the height of the bar, and if the gym had bumper plates I’d use them. But, I’ll manage. Besides, it gets me to stretch my hamstrings a little more, which is good.

Another case of feeling like I could have done more, but again, let’s be conservative. This is one where I need to spend more time working on my form. I wasn’t bad, but I betcha a video of the lifts would have been ugly. 😉  I got better as I went along, but basically I need to review the DVD and book again on press and deadlift form, do more “dry work” at home (I have a 6′ rattan staff from my Kuk Sool days, which offers no weight, but it’s a bar and enough to help me work on form). I’ll get there.

Overall, the workout was good. I’m trying to be conservative, focus on form, and that weight and such will come in time.  I do like the utter simplicity of this workout plan. And that it’s so proven and tested gives me a lot to look forward to.

 

I love the Alamo Drafthouse

You know why I love the Alamo Drafthouse?

Numerous reasons. Mind you, I’m not the biggest movie go-er, but when I go, the Drafthouse makes for a great experience. The seats are comfortable, not just cushy and wide enough to fit my 6’3″ frame, but also there’s loads of leg room.. .again for my 6’3″ frame. Of course, the fact there’s excellent food and beer is a wonderful thing too. All the various special events are awesome. Family pretty much refuses to see movies anywhere else, and generally that works out because most any movie worth seeing ends up being shown at the Drafthouse.

But the biggest reason is they take their movie-watching seriously…. as this girl found out:

Awesome. One more reason to love the Drafthouse. 🙂

Distance and cadence

I was talking with a friend about the recent AT-6 class and he was saying one thing that class did for him was helping him with realizing to change your cadence when changing distance. That is, when the target is up close, you can shoot faster and still get good hits. When the target is further away, you have to go slower to still get good hits.

I’d actually simplify this notion a bit.

It’s not about distance to/from the target, it’s about the size of the target.

You have to go slow to hit small things, you can go faster to hit big things.

If you have an 8-inch circle for your target, at 3 yards it’ll be “so big” and you can go at a faster pace and still get all your hits within that circle. If you then step back to 25 yards, that 8-inch circle is going to look pretty small and you’re going to have to slow down. The target didn’t actually change size, but relatively speaking it did and that’s what matters. If you put a 8-foot circle as your target and went back to 25 yards, I betcha you could still shoot pretty fast and still get all your hits in that 8-foot circle. If you had a 0.8-inch circle, even at 3 yards you’re going to slow down and really be sure of a precise sight picture to hit that tiny target.

So it’s not really about distance to/from the target, it’s more about the (perceived) size of the target. To hit smaller things you’re going to have to slow down. If the thing is bigger, you can go faster. Implied in that is if the target size changes, your shooting cadence must also change.

Outlook 2011 – resource hog

Geez….

My MacBook Pro hasn’t felt this sluggish… well… ever. But I install Microsoft Office for Mac 2011 and start using Outlook and geez…

I’m guessing it’s got some serious memory and resource management issues. I have so much slowdown in part because there seems to be tons of VM swapping going on. The longer the app is running, the worse things get. I’ll use the Activity Monitor and see the amount of memory that Outlook consumes just growing and growing and growing. What’s worse, the WindowServer process also grows huge. So put those two together and the machine just gets consumed. Thinking about it, the nature of the app makes you open and close windows all day long (I’m not using the preview pane / all-in-one-window mechanism… I open each email in its own window… maybe that’s not the codepath used much by the developers), and they are probably leaking windows (amongst other things).

Quit Outlook (which takes numerous minutes, which is crazy) and then not only do I reclaim all the memory from Outlook itself, but I saw my WindowServer process go from taking like 500 MB of real memory down to about 53 MB.

And Outlook is just slow. Slow to open a mail message. Slow to do a major context switch (making Outlook the front process). I’m floored at how sluggish things are.

I really hope that the MacBU is aware of this and working on it. I’ll drop them a line, don’t know what good it will do. But man… instead of seeing any more features, bug fixes, or bringing back Entourage 2008 features that we lost (more of which I’ve found, like I can’t cmd-shift-return to save as a draft)… I’d love for them to just spend time in Instruments, fix leaks, optimize, and so on.

I’m very tempted to move back to Entourage 2008…. but unfortunately I just accepted that Outlook wouldn’t suck and didn’t set myself up to keep things in sync, so I’d lose a bunch of mail. *sigh*

 

2011-06-06 workout

Finally! Back to the gym. I can’t remember the last time I looked so forward to going to the gym (any gym, be it weights or martial arts). I’ve been really looking forward to starting Starting Strength. And today I did.

I’ve been reading the Starting Strength book and watching the DVD. I haven’t gotten through all of it yet, I wanted to focus on what was needed at the time: squat and bench press, as that’s todays workout. Between now and Wednesday I need to read and watch press and deadlift. But it was evident that the true SS program wouldn’t work for me, primarily because the gym I go to just doesn’t have the space nor proper equipment setup for doing power cleans. Shame. So instead, I’m doing Rippetoe’s Practical Programming novice routine. You can quickly see the programs at the SS wikia. But as well, I can’t do the PP routine exactly as-is either because I can’t do chin-ups/pull-ups because I’m just not strong enough. So instead, I’m doing inverted rows, which are a recommended exercise for building the strength needed to do full-fledged chin/pull-ups. I put the Smith machine on the 3rd peg from the bottom, which is just enough to allow me to hang with my back just off the ground, feet on the floor. Once I can do 3×15 of that, I’ll reevaluate my strength and determine from there what to do.

Today, being the first day, is about determining weights. Start with an empty bar, do a set of 5 reps, move up in 10# increments, lather/rinse/repeat until the speed of the bar slows down, there’s your weight, do 2 more sets and you’re done. Next workout will move up from there.

Here’s how things went for me (hrm… wordpress.com’s nested list support seems to be screwed up… even if you edit in raw HTML mode it reformats and screw things up).

Squat

  • 1x5x45
  • 1x5x55
  • 1x5x65
  • 1x5x75
  • 1x5x85
  • 1x5x95
  • 3x5x105

Bench press

  • 1x5x45
  • 1x5x55
  • 1x5x65
  • 1x5x75
  • 1x5x85
  • 1x5x95
  • 1x5x105
  • 3x5x115

Inverted rows (chin-up position)

  • 1x7x0 (bodyweight)
  • 1x6x0 (bodyweight)
  • 1x4x0 (bodyweight

One thing to note is rest periods: I didn’t do much. If I’m reading Rippetoe correctly, there isn’t any sort of hard line about how much rest to take between sets: it’s whatever is necessary. During the warm-ups sets you may only need enough time to change the weight on the bar then get back to it. During the work sets, you may need 3 or 5 or 7 or more minutes between sets. The bottom line seems to be, take whatever rest you need (within reason) to get the 5 reps. Since this is my first workout, I don’t really know where things lie, so I just kept moving: do 5, change the weight, get back under the bar. Once I got to a point where I felt “ok, this is the work weight” I took a little more time between sets, but never more than 2 minutes. Is this too little rest time? Well, probably. At this stage of the game, no it’s not. It’s constantly pounded into you to be humble, don’t let ego drive you — realize that on this program, it’s only a matter of time before you’ll be lifting heavy ego-satisfying weights, so just be patient. It’s better to start too low than too high. So I figured the worst that could happen from too little rest between sets is I might not get as high a weight as I could, but I saw no harm in this. I’m trying to be conservative. That said, things will change now that I know my starting weights.

Yes, my squats were less than my bench, which isn’t how it should be, but not unheard of for a n00b. I actually felt like I could have done a lot more, but again, let’s err on the conservative side. Plus, Rippetoe keeps saying that 85# is a typical starting point for most people, and kinda pounded on getting too far from that to start isn’t good. I wasn’t sure if that was for pure novices or what (because before my layoff I was doing 105 for a lot more reps, so certainly I know I could do more), but again… screw it, be conservative. I’m going to go up 10# a workout and you do squats every workout, so I’ll get up there in no time.

I did my best to stay with form that Rippetoe lays out. Makes a big difference! Of course, I still have a lot to refine and work on, but boy…. I could tell. It did feel odd in some respects, but it felt better in others. For instance, I’ve been doing high-bar squats and having a dog of a time getting the weight off the balls of my feet. Trying low-bar squats now feels so much better, so much more balance, but it’s also rather awkward since it’s a new movement. Plus, it’s going to take a few weeks for my arms and shoulders to get more flexible to have them pulled closer together and further back; wasn’t bad today, but there’s a lot of room for improvement.

I also need to get used to the Valsalva Maneuver. Spent all my life doing the “exhale on the exertion, inhale on the return” and I need to overcome that habit. There was a lot of stuff today to have to think about, so I tried to focus on the main things e.g. in squat to lift with my hips, but then I’d forget to do things like stare at the floor in front of me. I’ll get it all eventually, which is another good reason for not just warm-up sets but also starting light.

I got in and out of the gym pretty quickly too. I liked that! I know that won’t last, that workouts will get longer, but still it’s nice to get in and get out.

Anyways, I’m digging this. Progress should be slow and steady, but I’m sure will get more interesting in a few weeks.

A few random notes to myself:

  • on the bench press, putting my ring finger at the “groove” in the knurling gives me the best range of motion
  • watch your head on the squat rack. 🙂
  • 3rd peg from the bottom of the Smith machine for the rows
  • I might want to find out an iPod solution, because I’ll need something to do in between those long sets. 🙂
Can’t wait for Wednesday.

Another day at KR Training

I spent Saturday helping out at KR Training. Two classes that day, one from each end of the spectrum. First was a Basic Pistol 1, second was AT-6: Pistol Workout.

Neither class was sold out, which was a bit unusual (especially BP1). But it’s that time of year, school ending, shifting to summer mode, so it’s not too surprising. Still, a good turnout for both classes. BP1 was about half women, and AT-6 had one woman. I’m acquainted with the woman and we spoke a bit on the issue of how women tend to turn out in good numbers for beginning classes but it’s rare to see them in the more advanced classes. She had some good theories, which upon reflection bear out in my observations. Another topic for another time.

The day went really well. I actually got to do some of the lecture during BP1, which I don’t normally do. I liked that. I covered the section on revolvers and tried to keep it short because I know we often run long. Unfortunately in trying to keep it short I missed a couple useful points that I realized while on the range since there I worked the revolvers: I forgot to mention revolver cylinder rotation (and how to determine it), and also demonstrate loading and unloading. I did show this stuff to anyone that came up to me on the range to shoot a revolver, but I should have also covered it in the classroom. doh! Live and learn.

AT-6 didn’t really require much since everyone in there is skilled and knows the protocol. It’s just shoot shoot shoot drill after drill. I think the hardest part for me was all the walking, since we’d be at the 3 yard line, then the 25 yard line… keeping the wagon-of-stuff back that far and constantly fecthing the Pistol Pro Grip for folks. 🙂  Folks shot well, learned a lot.

Here’s some observations:

  • Trigger control! It’s fundamental and never stops being important.
  • Distance exposes problems. If you do all your blasting at 3 yards, you probably look great. Now take it back to 7, 10, 15, and 25 yards and see how well things look.
  • What’s the most important shot? The first shot. What’s the easiest shot to screw up? The first shot. First shots are any shot that doesn’t immediately follow another shot. So, you draw and shoot? that’s a first shot. You reload then shoot, that’s a first shot. You deal with a malfunction then shoot, that’s a first shot. Read this.
  • Double-action/single-action guns suck. 🙂  This goes back to trigger control, and how it’s hard to manage a 14# trigger — especially for your first shot — and then immediately shift gears to a 4# trigger.
  • We all need more group shooting at long distances.
  • Don’t shoot faster than you can get good hits and do things correctly. We get caught up in the need for speed, and then our trigger control goes to crap. See all the above points.
  • Your stuff will break in class. If you’ve never really put your gun through its paces, a good class will do so. If it breaks, fix it. If it keeps breaking, get a new gun. Fancy guns, tight guns, all nice, but not always going to get you through a “serious” time… maybe nice for a casual day of plinking at the range, but for serious purposes get a serious gun. Don’t be too emotionally attached to your gear, especially if reality demonstrates its failings.
  • The class was intended to just work drills, so we didn’t teach things like malfunction clearing… but a lot of people got practice in that very thing. Just remember: first you tap, then you rack (not the other way around). 🙂
  • 98º, blazing Texas sun, all the sunblock in the world doesn’t help much, but you still better use it and other means to keep yourself covered and cool. Hydration is important — drink more than you think you need. Water is the minimum requirement, but in trying circumstances like we had, Powerade is better (IMHO) since it’ll replenish a lot more that your body is losing. We’re working with guns, and you and the other people on the line want to ensure your body and mind are working well. If you do feel a need to take a break, take one.
  • FWIW, I’ve started to prefer Powerade ION4 over other such drinks because they aren’t just sugar and sodium. They do sugar, sodium, potassium, calcium, magnesium — all important electrolytes.

Personal Security Checklist

Another nice find from The Packing Rat, a personal security checklist. Even if you’re not into firearms but appreciate the notion of staying safe and out of harm’s way, you should read and heed.

Stopping power – more support for what we already knew

Well… what some of us already knew. A simple Google search shows that much myth and misinformation are still being passed about.

There’s a post over at DefensiveCarry.com that discusses “stopping power” (h/t Packing Rat). This is a topic that gets beat to death, but at least here we’ve got someone actually working with data and not personal bias. He collected some 10 years of data and looked at the following:

  • Number of people shot
  • Number of rounds that hit
  • On average, how many rounds did it take for the person to stop his violent action or be incapacitated? For this number, I included hits anywhere on the body.
  • What percentage of shooting incidents resulted in fatalities. For this, I included only hits to the head or torso
  • What percentage of people were not incapacitated no matter how many rounds hit them
  • Accuracy. What percentage of hits was in the head or torso. I tracked this to check if variations could affect stopping power. For example, if one caliber had a huge percentage of shootings resulting in arm hits, we may expect that the stopping power of that round wouldn’t look as good as a caliber where the majority of rounds hit the head.
  • One shot stop percentage- number of incapacitations divided by the number of hits the person took. Like Marshall’s number, I only included hits to the torso or head in this number.
  • Percentage of people who were immediately stopped with one hit to the head or torso

I think that’s a pretty good set of things to look at, given the goals and the typical arguments that surround this issue.

Then he looked at the common carried pistol rounds:

  • .25 ACP
  • .22 (short, long, and long rifle)
  • .32 (long and ACP)
  • .380 ACP
  • .38 Special
  • 9mm Luger
  • .357 (mag and SIG)
  • .40 S&W
  • .45 ACP
  • .44 Mag
  • Rifle (all centerfire)
  • shotgun (all, but 90% were 12 gauge)

But he also doesn’t think he has enough data to back up .25, .32, and .44 well enough. He also noted that over half the 9mm shootings were with ball ammo, and that likely skews those numbers.

Before getting into his numbers, my quick conclusion from the number is what has long been said: all pistol rounds suck. It doesn’t matter the caliber, that it begins with a 4 or doesn’t… they all suck. Now, let’s start talking rifles and shotguns… but, you can’t carry a rifle around (in many places), thus why we carry handguns.  As well, “one shot stop” is possible, but you shouldn’t bet your farm on it. You must work to stop the threat, and if that means more than one shot, it does.

Side note: shotgun seems pretty darn effective at getting things to stop. Tom Givens touched on this in his Defensive Shotgun class. That we consider the low ammo capacity of a shotgun to be a negative, and in a way it is, and the likelihood of needing a second shot is small(er), but still possible (click-chunk-chunk is the sound of 1 shot from a pump shotgun). This data appears to back that up. So, more ammo capacity is good, a side-saddle or buttcuff or some other means of having more shells on the shotgun is good, a habit of “shoot one load one; shoot two load two” is good, but we shouldn’t get too caught up in the shotgun capacity argument.

Now, onto the study author’s conclusions.

One thing that stood out to me was his take on number of rounds and rate of fire:

The average number of rounds until incapacitation was also remarkably similar between calibers. All the common defensive calibers required around 2 rounds on average to incapacitate. Something else to look at here is the question of how fast can the rounds be fired out of each gun. The .38spl probably has the slowest rate of fire (long double action revolver trigger pulls and stout recoil in small revolvers) and the fewest rounds fired to get an incapacitation (1.87). Conversely the 9mm can probably be fired fastest of the common calibers and it had the most rounds fired to get an incapacitation (2.45). The .40 (2.36) and the .45 (2.08) split the difference. It is my personal belief that there really isn’t much difference between each of these calibers. It is only the fact that some guns can be fired faster than others that causes the perceived difference in stopping power. If a person takes an average of 5 seconds to stop after being hit, the defender who shoots a lighter recoiling gun can get more hits in that time period. It could be that fewer rounds would have stopped the attacker (given enough time) but the ability to fire more quickly resulted in more hits being put onto the attacker. It may not have anything to do with the stopping power of the round.

That seems some worthy food for thought. You’d need further study into this particular aspect to really know for sure, but certainly he raises a topic worth addressing and considering.

And in the end, his conclusion reinforces what others have put forth:

 

Now compare the numbers of the handgun calibers with the numbers generated by the rifles and shotguns. For me there really isn’t a stopping power debate. All handguns suck! If you want to stop someone, use a rifle or shotgun!

What matters even more than caliber is shot placement. Across all calibers, if you break down the incapacitations based on where the bullet hit you will see some useful information.

Head shots = 75% immediate incapacitation
Torso shots = 41% immediate incapacitation
Extremity shots (arms and legs) = 14% immediate incapacitation.

No matter which caliber you use, you have to hit something important in order to stop someone!

 

 

So there you go. The “power” only matters so much, but handgun rounds just won’t have it period (move to a long gun for power). Being able to put the shot where it needs to go is what matters, and that’s a matter of both accuracy and penetration.

Don’t get caught up in caliber wars. What matters is that you can have a gun that addresses your needs. By that I mean things like, maybe you are a tiny woman that doesn’t have the body size and shape to conceal a 1911 Government model, or maybe you’re a big man who has to carry in a NPE (non-permissive environment), or maybe you’ve got arthritic hands… so, you need to work within your limitations. But within that, use what enables you to hit what you need to hit. I’d argue you’d want to also ensure it enables you to hit what you need to hit rapidly and repeatedly (e.g. follow-up shots are important to get off quickly and accurately). And then you have further choices as you narrow down your selection, capacity is good because 1. follow-up shots are likely, 2. predators tend to travel in packs. When it comes to ammo, pick quality ammo designed for the task (e.g. expanding ammo, like Speer Gold Dot; not ball like the Winchester white box you use for practice).

Even if all you can have is a .22, it’s better than nothing. Just put it where it matters.

The conclusions of the study are nothing new, but it’s just more data that hopefully will put an end to the endless debate. But, I doubt it, given the 4 pages of debate that occurs after the posting…. 🙂

 

Great White attracted to AC/DC

Seems that Great White’s are attracted to AC/DC.

I’m glad that Jack Russell likes Angus Young so much….

And what happens if the shark bites you once? Twice shy?

It’s almost like Ratt being attracted to Metallica.

Or Scorpions attracted to Bon Jovi.

Whitesnake’s being attracted to Black Sabbath.

Or Rhino Bucket being attracted to… well, they’re so much like AC/DC anyways.

OK… weak joke. Yeah. 🙂