2011-09-19 workout

“Week 2” 3 reps

  • 5/3/1 – Deadlift (working max: 275#)
    • 1x5x110 (warmup)
    • 1x5x140
    • 1x3x165
    • 1x3x195 (work)
    • 1x3x225
    • 1x6x250
  • Asst. #1 – Hyperextensions
    • 1 x 10 x 10
    • 4 x 10 x bw
  • Asst. #2 – Hanging leg raises/curls
    • 5 x 7 x WT
  • Metcon – jump rope
    • 1 Tabata set – all single hop

Today was good. I felt strong on the deadlifts, really keeping my form tighter. Back more flat, no rounding/tucking of the butt at the bottom, chest up, head “straight” (not up, not down, in spinal alignment) and chin kinda pulled back and in. This is making me go a bit deeper, making me use more legs/hips at the start, but that’s all good. I felt strong, and 1x6x250 is good progression.

On the hypers, I started out holding 10# to my chest but something said drop it and just go bodyweight. I did, and glad I did. Oh, even now sitting at home I can still feel the ache in my lower back and butt. I work to go from a hang with some stretch to my lower back/hams, all the way up as far as I can, squeezing and extending myself like a “superman”. That, along with the deadlifts, seems to really make it hurt… certainly after that 10th rep I find myself shaking a bit and needing a few seconds to let my muscles recoup before I can move off the apparatus. So, bodyweight is fine for now.

On the leg raises, I noticed that especially on my first set, there was little swing and I was certainly curling myself up. So, strength here is increasing, which is good. Still a ways to go before I can do 5x15xbw strict, but so long as there’s progress, that’s good.

Oddly on the jump rope today, while I was doing fast hops (about 2 single hops per second), my legs/feet didn’t feel as exhausted afterwards. Not sure why that was. It was an overall hard set, but somehow I didn’t feel as much “burn” in the muscles of my feet. *shrug* Interesting to note.

All in all, a good workout.

2011-09-16 workout

Set a PR today. Woot!

“Week 2” 3 reps

  • 5/3/1 – Press (working max: 120#)
    • 2x5x45 (warmup)
    • 1x5x50
    • 1x5x60
    • 1x3x75
    • 1x3x85 (work)
    • 1x3x95
    • 1x7x110
  • Asst. #1 – Press
    • 5 x 10 x 55
  • Asst. #2 – Wider-grip supinated pulldowns
    • 1x10x100
    • 4x10x110
  • Metcon – jump rope
    • 1 Tabata set – all single hop

A good day, mostly.

I set a PR on Press, doing 1x7x110. Never put that much weight over my head, and never for that many reps. So, that was pretty cool. I just felt strong today.

Assistance pressing was alright. I think it’s time to bump that to 60#.

On the pulldowns, I’ve been struggling with my shoulders here, finding a grip and position that works. Today, I went back to supinated grip with the hands just slightly wider than shoulder width apart. I noticed if I kept my hands supinated and didn’t let them start to rotate to neutral at the top of the motion, my shoulders were happier. So, there we go. I did one set at 100 trying to back off to be nice, but after noticing that little tweak I bumped to 110 to see how it would go and it felt alright so I kept going. Of course, the real key is ensuring at the top of the motion I do let my shoulders move up/forward and at the bottom of the motion that they’re down and back (feel those shoulder blades pinch) and the bar comes to touch my chest… chest is up, facing towards the ceiling, eyes looking back/up… just like a good chin-up should be.

You know how they say that pain is just weakness leaving the body? Well, jumping rope is just coordination leaving the body… or at least, that’s how it felt today. Just tripping up all over the place. Ugh.

Nevertheless, things felt good. I feel like I’m pushing myself a little harder, certainly striving for more and always trying to increase and do better than before.

Wildfire help from Hank Fleming

Were you or someone you know directly affected by the recent Texas wildfires (Bastrop, Cedar Creek, Spicewood, Steiner Ranch, etc.)?

Hank Fleming, one of Austin’s finest gunsmiths, posted the following to the TXIPSC mailing list. I asked Hank if I could repost to spread the word, and he said yes. So, here I repost:

Hank Fleming, Gunsmith, Austin TX offers to the fire victims of the Bastrop
fires

New guns @ my cost plus 5% (the 5% will pay my expenses, not a profit)

Internet transfers…$10.00 per transfer.

Please allow me to help in this way.

Having a house burn when I was a teen ager, I understand your loss.

Regards,

Hank Fleming

Very kind of him, to help in the way that he can.

Please help spread the word.

A little rifle work

Slipped away to the gun range this morning.

Hunting season is upon us. Whitetail deer season starts in November (gun), but with the weather cooling down if I wanted to go on a quick hog run I could do that too. Need to get things in order.

The Rifle

My rifle of choice is again my Wilson Combat 6.8 SPC. That’s actually just the upper, the lower is a RRA with their sweet 2-stage trigger; a few other odds and ends on the rifle too. But the key here really is that RRA trigger and the WC upper.

In the past I had shot Silver State Armory‘s 6.8 SPC, 85 grain Barnes TSX, “tac load” and had reasonable success with it. Then I started to hear about Barnes Bullets making a 95 grain TTSX, purpose-built for the 6.8 SPC (i.e. not just another .277″ bullet). Unfortunately, it was only available as a hand-load component, but the handloaders were having great success with it. I fully intended to hand-load for it, but life got in the way and I have been unable to sit at the reloading bench. Since I don’t expect life to let up any time soon, I was hoping someone would make factory loads of the 95 TTSX. Silver State tried it but results weren’t that great.

Then Wilson Combat made one. And the results were excellent.

I was finally able to put in an order for some, had to wait for the backorder to be filled, but a couple of weeks ago 4 boxes arrived. Huzzah! It’s my hope this will be THE round that I can use for all my hunting needs (deer, hog, etc.).

On top of that, the old Burris Fulfield II 3-9×40 I had well… I’ve long been suspecting the scope is broken. I’m no Marine Sniper with my rifle, but I can shoot and hit things, but any time I’d shoot with this scope I’d have problems, but not consistent problems. I loosely poked at it a few times to see, but results were always inconclusive. Still, being convinced that it’s broken I bought a new scope: a Leupold VX-R 3-9×50, and mounted it with a LaRue QD LT-104. While this gun doesn’t (yet) have iron sights on it, I want to get some because well… while it’s still just a hunting rifle, it would suck to have my weekend go kaput because of a failed scope.

I’ve been itching to get her zeroed in and finally was able to do so this morning.

The Performance

Since it’s my hope for the 95 to be my go-to round, but I still had a bunch of 85 around, I figured to start off with the 85 to get the scope roughly dialed in. I was happy to see that windage was centered and elevation wasn’t off by much. A few clicks of the knobs, recheck it at 100 yards and it was good enough to switch to the 95.

Here’s a sample of the Wilson Combat 6.8 SPC 95 grain Barnes TTSX ammo. 3 shots, 100 yards, out of my Wilson upper:

And I’m sure a better rifleman could do better. I’ll take that tho. 3 shots, under an inch at 100 yards. And technically these Barnes bullets aren’t “match” bullets, they are hunting rounds. So, good enough.

I did a little more shooting with the Wilson ammo to check point of impact at 25 and 50 yards, and they were about the places expected. All seems good. AND, everything shot consistently and as expected.

But then….

The Other Scope

I put the Burris onto a 5.56 upper. My feeling was I could at least use that for some plinking… to help the kiddos get used to the form factor of the rifle, the trigger, and so on, with just a simple upper swap.

The ammo was just some Georgia Arms .223 55 grain plinking stuff, so not the best, but it’s not unreasonable.

However, everything was all over the map.

I started at 25 yards for a rough zero, was a couple of inches off zero, so I dialed it to zero and it seemed good. In fact, I figured I should crank it about an inch low at 25 yards to try to have more of a zero impact at 100 yards. Whatever I adjusted it to tho, the point was that I adjusted the elevation so the point of impact would go down.

When I shot at 100 yards? The point of impact was about 4-5 inches high! Eh? And rather a wide spread too. I cranked the elevation down more and shot, and it seemed spot on. I then tried shooting the bottom-right diamond and was shooting a little low right. Then I cranked the magnification up to 9x (from 5x) and shot the bottom-left diamond… and those shots were about 2″ low and made a nice horizontal “line” about 4-5″ wide along the bottom of the target.

WTF?

Now sure, this isn’t match grade ammo, but it shouldn’t perform like that. And this barrel is a nice stainless 1:8 Wylde barrel that every other time I’ve shot it, even with this ammo, has performed excellent. So this?? This makes no sense to me, but it’s continuing to reinforce my feeling that the scope is fubar. I’d really need to sit down and do more scientific-like testing to be sure, but I’m getting more convinced it’s screwed up.

I’m not going to blame Burris or swear off their products because I have no solid knowledge yet if it is a messed up scope and then if it is, what caused it to get messed up. But I am going to go back and look at their warranty again….

And so…

Anyways, I feel the 6.8 is in shape and ready for action. Next up, taking the Kiddos to the range to let them try it out.

And yes… I’d love to see about a quick little harvest/hunt to see how she does in the field. 🙂

Addendum

I posted, then I realized I didn’t mention a few things I wanted to say.

The Leupold scope. The more I look through it, the more I love it. Compared to the Burris? No question, the Leupold is better. Crisper picture, brighter picture. Sure the Burris isn’t bad in this areas, but the Leupold was obviously a step up. Very happy there.

The Wilson ammo… I still need to do some work with it, like I’d love to run it over a chronograph. Wilson reports 2850 fps out of a 16″ barrel. Well, I have a 16″ barrel, and it just so happens I have a Wilson barrel so… I would expect to get 2850 fps, but it’d be nice to know what was really happening. I will say, shooting the SSA 85 grain tac load then shooting the Wilson load? The Wilson load felt like there was a little more oomph at the beginning… I certainly recall hearing more rattle in the buffer spring. It’d also be cool to see some gel performance of this particular load, but I don’t expect to do that myself nor see it any time soon.

Why squat?

Regular readers know I don’t like doing squats. But that’s before I squat. After I squat, I’m always happy I did. In fact, due to yesterday’s squat workout my legs are sore this morning, and I’m sure will be even more sore tomorrow. Yes, I do think the PPNP Novice program had me squatting so much it 1. jacked my squat over 100# in 2 months, which is awesome, 2. overloaded my system so much I was worn out and came to hate squatting.

But I’m coming back around. I guess time and distance away is making the heart grow fonder. 😉

Like soup, squatting is good for you. There’s nothing else that will do for you what squatting will do.

“There is simply no other exercise (and certainly no machine) that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” –Mark Rippetoe

And so like it or not, I keep squatting. I work to overcome my dislikes and fears, because the only way to really make your fear go away is to face it, permit it to pass over me and through me.

So why should you squat? Here’s 50 reasons from guys that know.

(aside: the article is titled 100 reasons, but it only contains 50… can’t do math unless it’s in increments of 45?) 😉

Of all the quotes, I think this is the best:

“Very few movements require the same degree of dedication, desire and determination as heavy squats. Squats are more than a physical strength builder and may be the only movement that builds a person’s character. Life is about standing up AFTER a heavy load takes you down.” – Dave Tate

Emphasis mine.