2012-04-25 workout – Wendler 5/3/1 program, cycle 8, squat 2

I didn’t do jack.

“Week 2” – BBB 3 Month Challenge

  • 3 reps – Squat (working max: 280#)
    • 2x5x45 (warmup)
    • 1x5x115
    • 1x5x140
    • 1x3x170
    • 1x3x200 (work)
    • 1x3x225
    • 1x5x255
  • Foam Rolling

Slept in, need to be somewhere this morning, so I had to do “jack this” this morning.

But it was good. I got to really concentrate on squatting, which I needed.

I’m really working on my form. Am I getting low enough? If it feels like “ass to grass” then I’m at least breaking parallel… it feels too deep to me, but no, it’s just right. What feels “right” is too shallow. Out of the hole, “hip drive”, like Rippetoe talks about. As soon as I start out of the hole with the hip drive, have to be careful about back angle, so the “tuck chin” cue comes in, and I repeat… that makes a HUGE difference to me. But the one that I’m now trying to get added more into the mix is arm drive.

Rippetoe talks about keeping your elbows back because that naturally tightens up the shoulder and upper back area, which is good. But all the powerlifters talk about getting your elbows under the bar and driving them up when you come out of the hole. On the surface, this doesn’t seem right to me… physics, “equal and opposite reaction”, and if my arms push up, isn’t that going to somehow cause downward force and thus work against my legs? I’m not arguing with the powerlifters because they know more than I do, but on the surface it doesn’t jive with me. Still, they say to do that so… I do it. And I can see a HUGE difference. What happens is I start out of the hole and think “hip drive”, then an instant after that it’s “tuck chin”, and now I’m on my way up and THEN I remember the arm drive…. and boy, it makes a difference. It really helps.

On the 255 today, it was tough, because I’m trying to not just move the weight through space, but maintain this better form, and so it’s harder! I start to bring it up, it starts to get heavy, remember to involve my arms, and that gives the boost needed to get up. It was cool.

I do need to work on the cues being simultaneous, not sequential… that I should be pushing with the arms right out of the hole. But I’m getting there. Things are coming together, slowly. 🙂

Oh, and since I knew I was doing jack, I opted to let myself “rep max” today and got 5. I was happy with that. I could have muscled out 1-2 more, but it would have required sloppy form and I wasn’t interested in that. I visualized 5 good reps, and I got 5 good reps.

Next up…. PR week. 🙂

It’s not about the gun, it’s about the person

You’ve heard it before…. “guns kill”, and the retort that no guns don’t kill people, people do. And the fingers are stuck in the ears, and the back and forth yelling drags on.

I would say that, some years ago, I would have more closely aligned myself with the “guns kill” camp. But some events happened in my life, and I also started listening to reason and logic, which made me realize that line of thinking — that guns kill — doesn’t make sense.

If guns kill, then pencils cause typos and forks cause obesity. When someone gets drunk and drives a car, we don’t try to ban alcohol or cars, we blame the person for their behavior and sanction that behavior. For most things in the world we look past the objects and implements and look at the person using them — the person is the cause of the behavior. Yet for some reason when it comes to gun, the object is focused upon.

Too many believe that guns mean violence. That guns mean death. That guns only bring about evil.

I cannot deny that many times when violence occurs, guns are involved. I cannot deny that people die every day due in a manner involving firearms. I cannot deny that men bent on doing evil like to use guns to impose their evil will.

But if we only look at that one side of the coin, then we’re only seeing part of the story.

For every story of “bad things” happening that involve a gun, there are stories of “good things” happening that involve a gun. Trouble is, we don’t often hear about those things. Sure, some of it comes from media bias because showing how guns can be used for good doesn’t further an anti-gun agenda, and a large majority of the mass media holds anti-gun stances. But a lot of it comes from the fact that a gun may be used for good purposes, to stop evil being done, but there’s nothing to trigger a “news event” because the situation may not get reported to the police, it may not have enough drama to earn ratings, or what have you. But rest assured, these events happen.

For example, Sarah Connor at BrainBang retells her story:

I’ve carried my piece countless times, and have used it to prevent things from going bad to worse. I’ve never shot my pistol at a perpetrator. I only used a gun to reinforce my words.

“Leave. Her. Alone.”

Words I said to a male stranger, who kept touching a woman at the laundry mat, against her will. She was visibly nervous, shaking, terrified.

Other customers in the laundry mat didn’t know what to do. All I had to do was give the verbal command for him to leave her alone. Most folks won’t intervene in a situation like that, even if it’s the simple act of saying, “Stop.” Too risky. Too unsafe. I wouldn’t have ordered the man to leave, unless I had the backup of a gun in my pocket.

See? Crime prevented. No gun violence. Just peace. And I didn’t even show my piece.

Some might say that it was a bad thing she only gained her courage because she had a gun. Well, I would say that wasn’t all bad because without it, who knows what evil could have happened to the woman at the laundry mat… because no one else was speaking up. Some might say she shouldn’t have gotten involved, but I’m sure the woman is thankful someone did get involved. Sarah’s gun was her force equalizer. I’ve written on the notion of “force equalizer” many times in the past. We must accept that while we may have been created equal, a moment later we became different. A 5′ 100# woman vs. a 6’6′ 300# man? A frail elderly gentleman vs. a pack of teenage hoodlums? These are very real situations with massive force disparity. Think about the reality of the situation for a moment and tell me how yelling “NO! STOP!” is going to be effective. Tell me how calling the police, if you can even do that, is going to stop the immediate threat of harm? But put a tool in the hand of the disadvantaged one, and the disparity is lessened.

Case in point:

[89-year-old] Fannie Mae Brown says she saw the burglar’s flashlight inside the house and realized the intruder was headed toward her bedroom. She fired one shot toward the light, police said, which sent the suspect running off into the night.

We don’t know who broke into her house, but you can bet elderly Ms. Brown wouldn’t be much of a physical match for them. Oh sure, there are other things one could use, like a loud voice, a baseball bat, pepper spray, taser, golf club, and the list goes on. But these require coming in close contact with the individual. Do you think Ms. Brown would want to get within arms reach of this person? Do you really think a physical confrontation would be to her advantage? But for this good woman, having a gun allowed her to ward off evil.

Then there’s Holly Adams, mother of Leslie Sherman who was killed in the Virginia Tech massacre. Some people took the VaTech tragedy and claimed to speak for all the victims, that they all want more gun control because that’s the only way to stop these things from happening. Of course, even in countries with the tightest firearms restrictions, massacres still occur. Despite mountains of data and evidence that gun control does not reduce violence, some still call for it. But then, Holly Adams calls it otherwise:

Speaking for myself, I would give anything if someone on campus; a professor, one of the trained military or guardsman taking classes or another student could have saved my daughter by shooting Cho before he killed our loved ones. Because professors, staff and students are precluded from protecting themselves on campus, Cho, a student at Virginia Tech himself, was able to simply walk on campus and go on a killing rampage with no worry that anyone would stop him.

I ask a simple question: Would the other parents of victims be forever thankful if a professor or student was allowed to carry a firearm and could have stopped Seung-Hui Cho before their loved one was injured or killed? I would be. I also suspect that the tragedy may not have occurred at all if Cho knew that either faculty members or students were permitted to carry their own weapons on campus. Cho took his own life before campus police were able to reach him and put a stop to his killing spree.

When you use the force of law (or other regulation) to put good people at the losing end of force disparity, evil people will know this and take advantage of it. Look at Nidal Hasan. He was able to go on a rampage at Fort Hood because, despite what you’d think about a military base, all our soliders are disarmed on base in the USA. They were forced into a disadvantageous state, and an evil man took advantage of it. Look at all the school shootings. Schools are another place where good people are forced to a disadvantageous state. If you examine all of these horrible events, a common thread is their location and how the victims were forced to the losing side of force disparity. Does that not speak to what might be playing a role in these events?

Some think that the way to overcome this disparity would be to ban guns. I can understand that approach, because it works to overcome the  disparity — no one has guns, no one can have the advantage there. True enough, but it doesn’t work out. When guns are banned, evil people still find ways to do evil. Countries that ban firearms have huge problems with knives. Are we going to ban knives? They can’t… because no one would be able to cut their food or open boxes. Besides, try as you might, evil people will always find a way. If say they banned knives, good people would have to live without cutting their food, and bad people would just find a piece of metal, sharpen it against a rock, and hide it on their person. If you think rules and laws stop bad people, go to any prison and look at their collection of makeshift weapons. And besides, guns still turn up in places that ban guns. Criminals aren’t stopped by laws — that’s why they’re criminals.

Abridging good people from taking care of themselves serves no useful end, unless your end is to control and dominate those good people (and then, who is the wicked one?). Yes sanction evil people. Yes make it difficult or impossible for bad people to continue to do bad things.  But realize that bad people exist, and will always exist, and good people need a way to deal with that reality. We accept that forks don’t make people fat, so don’t think that guns make people bad. Sarah Connor was able to do good, because she had a gun. Fannie Mae Brown was able to chase of an evil-doer, because she had a gun. The capacity to do good or to do evil lies within the person, not with what implement they hold in their hands.

Quote(s) for today

There are two kinds of people in the world: the ones that protest and complain and want fairness despite never having earned it, and the ones that fight their asses off to be important and make a contribution. You have to earn the right to be treated fair. The people that have a problem with that are the scrubs.

Jim Wendler

Read the whole article. It might be in the context of football, but it’s all about working hard(er) and achieving goals.

There’s two other passages I thought were excellent:

Adopt a winning attitude that understands you will fail but allows you to achieve your goals.

If possible, have someone in your life that won’t coddle you, but call you out on your bullshit. Whenever I faltered from this attitude my father set me straight.

  • Complained about school? Suck it up and study.
  • The coaches won’t look at me? Quit crying and get better.
  • I don’t like my job! Change your attitude or quit and do your own thing.
  • I don’t make enough money! Find a way to make more.

and

The important thing is that you make yourself indispensable at what you do. Work as hard as you can to be the best at your given role. If that’s protecting the punter, do so with such precision that no one can take your job. Do not take your job for granted. Make it hard on the coaches to take you out. Fight like hell to do your job better than anyone.

That’s one I’ve known and done my best with in my own life and career, and one I’ve been working to pass on to my kids.

When opportunity knocks…

some people will answer:

Austin police say the man they arrested for an early morning burglary and sexual assault Saturday has a long criminal history and is in the country illegally.

[…]

According to police, Santos-Hernandez opened and crawled through an unlocked window before sexually assaulting a sleeping woman inside.

When I first read about this story (prior to the arrest), I wondered how a women could have woken up in her house at 4 AM with a man on top of her. I figured it had to be something like an unlocked or open window, because the weather has been very nice lately and so people will be more likely to keep their windows open at night to let the cool breeze in.

And here it’s confirmed… unlocked window.

Crime of opportunity… and that cool breeze turned rather chilling for this woman. 😦

 

A year of veggies

I can’t believe it’s been about a year since we started doing the CSA veggie box from Johnson’s Backyard Garden. In fact, I just renewed for another year. They were running a special of a year subscription at 20% off, and I just couldn’t say no to such a heavy discount. Plus I know it helps them a lot to have some solid cash in the bank, and it’s great to be able to support what they do.

So what do I think about the first year?

The Good

The veggies, no doubt. Oh my gosh, it’s fantastic. First, that there’s so much variety. We get forced to try new things, different things. I had no idea what kohlrabi was until it came in the boxes, and I’m totally sold on it. I love all the greens. There’s no rut of just eating the same old thing that you get at the grocery store, because it’s shipped in from wherever all year round. There’s much to be said for eating what’s local and seasonal too.

The quality is high as well. I’m not a tomato person, but after eating theirs? I’m sold. As well, who knew carrots could have such deep flavor! But when they’re able to stay in the ground until they reach their peak, then picked and you eat it within days of coming out of the ground? You’re going to get better tasting food. Plus I can see the care the JBG group puts into seed and variety selection, to make it not only something that will grow and flourish here in our climate and soil, but also that’s just darn yummy.

The price is reasonable too. I was not going to sign up for it if it was going to be really expensive vs. the grocery store. But after pricing it out as best I could, I could see it works out fine. I have to say “as best I could” because I’ve never seen kohlrabi at the grocery store. Oh I’m sure Whole Foods has it (I don’t shop there, too expensive), but that means JBG will be an ever better deal. Furthermore, when buying in bulk, they offer these discounts and so that’s even better. Sure it’s a bunch of money up front, but it pans out over the long term.

And you know what’s fun? The box. The surprise of “what is in there this week?”, and getting excited when you see what’s coming. Oh geez… as I write this, I just remembered that pattypan/sunburst squash are going to soon be here…. another new thing from the box, that I just LOVE and can’t wait for. See what I mean? No you can’t see how truly silly excited this makes me… but it does. And that’s part of what’s cool, because you can read about what they’re planting, what they’re trying, and thus what you have to look forward to. It’s fun!

The Bad

The box policy annoys me. I totally understand why they have it, and I do respect it. But it sucks when responsible people have to be penalized for those who aren’t.

The pick up. Wife and I did pick-up until recently. We actually kinda enjoyed it, calling it our “Veggie Date” because just she and I would go to pick them up. A little time with my honey is good. 🙂  But it kinda got old and sometimes we just didn’t want to drag out to do it because it didn’t fit the schedule. Or we’d have to schedule things around the pickup. So… we opted to change to home delivery. It’s $5 more per box, but frankly, it’s worth it. With the price of gas, when you account for the 30-60 minutes it takes (normally not 60 minutes, but if the truck is running late…), all that time and money adds up. The $5 for delivery ends up being worth it. And we don’t have to deal with the box issue. 😉

But the one downside is there’s no more trade box. The trade box was awesome and we took advantage of that a lot, not necessarily because we didn’t like something in the box (I think only arugula has ever been the flat out “no” to us), but because there might be something better or more fitting for us in there… like one time there was a HUGE bag of spinach in the trade box and that was a win!  But in talking to the JBG folk, they are working hard towards having more “up front” box selection, which would be really cool. Either to be able to pick and choose your box contents would be neat, or to be able to buy more of something some week would be nice. They’re working on it, and I eagerly await that.

Happy Are We

All in all, we’re really happy with this. It works out well for the grocery bill. It makes life a bit easier at the grocery store. We’re getting high quality food. We get to support local business. We get to expand our palettes. What’s not to like?

Looking forward to the next year.

Open carry oddness

Just returned from running some errands. While out and about, I stopped into a Thai restaurant for lunch.

While there, I noticed a gentleman in plain clothes with a Glock openly on his hip. Surprised me a wee bit because you just don’t see that here since open carry isn’t legal in Texas… unless you’re in law enforcement. But that’s the thing. I saw nothing that led me to believe this man was in law enforcement, as most cops I see doing this wear their shield on their belt, typically right next to their holster. Nada, that I could see.

He was sitting with a woman… who also had a Glock openly on her hip.

What struck me tho was the holsters they were using. His appeared to be some cheap leather thumb-break retention holster, and hers was some sort of kydex “slide” type of holster, and I didn’t see any retention on it. But I could be wrong about this stuff because I didn’t exactly stare at them to figure this all out. I was curious to ask them, but how do you start this conversation without being really awkward? 🙂

So while all curious, probably only curious to me.

Because the bigger thing?

No one seemed to care.

Lots of people in the restaurant, and no one was flinching or freaking out or running screaming… nor any blood flowing in the street.

It was just… no… big… deal.

2012-04-23 workout – Wendler 5/3/1 program, cycle 8, Bench 2

A nice way to start the week.

“Week 2” – BBB 3 Month Challenge

  • 3 reps – Bench Press (working max: 230#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x115
    • 1x3x140
    • 1x3x165 (work)
    • 1x3x185
    • 1x3x210
  • Asst. #1A – Press
    • 5 x 10 x 95
  • Asst. #1B – 1-Arm Dumbbell Rows (supersetted with the Press)
    • 5 x 10 x 70
  • Asst. #2 – Rope Triceps Pushdowns
    • 3 x 12 x 50

I like pressing. I actually think pressing is gaining more favor with me than bench pressing. I still suck at both, but I’m enjoying pressing more and more. Odd to say this on bench press day, but here we are.

I will say that I am getting excited to get closer to a bench press milestone of 225# (i.e. 2 wheels), which will happen next cycle. Oh I’m sure I could do that now, but why? Just keep doing the program, I’ll get there eventually.

I did something different today too. I bumped the pushdown weight. I normally don’t change weight on assistance work mid-cycle, but the 45# just wasn’t cutting it for me. 50# was a little tougher… still squeezed out the 3×12, but it was a bit more work and that’s what it’s all about.

M&P Shield accessories

I caved.

I have put in an order for an M&P Shield in 9mm.

I like what the gun has to offer. It’s not too small, but it’s small enough. I also think it’ll be good as a teaching gun for folks with smaller hands.

But, from the factory the M&P Shield needs work, as is the case with most factory guns.

The big 3 I wondered about:

1. holster support.

2. replacement sights

3. Apex Tactical trigger kit

I sent an email to Comp-Tac asking about holster accessories for the Shield. Their response (as of this writing):

Hi John,

Thanks for checking with us on the M&P Shield. At this point we do not have any official timeframe on if/when the Shield may become an available model for our holsters. I’ve recorded that we received another request for it though. Hopefully as we get more requests and are able to track the sales of this firearm a little better it will get moved up on the To Do list.

Once it looks like we have some solid info on this model we’ll be sure to announce it on our monthly newsletter and Facebook page. Thanks again for checking with us and have a great day!

Tiffany F.
Sales/Marketing

A most acceptable response at this time.

It also says that you should drop them a line because they are keeping track of the requests.

As for sights, I emailed Dawson Precision, but as of this writing I haven’t heard anything.

And I emailed Apex Tactical wondering if there’d be a DCAEK for the Shield. Don’t need the RAM, in theory, since the Shield has a tactile reset. But who knows….

My thinking is, if I can replicate my full-sized M&P9, that would be great.

Folks: the bottom line is to speak up. These companies are all good about listening to their customers (which is one reason I give them my patronage), so speak up!