2013-03-25 training log

Felt good to be back in the gym today.

Wendler 5/3/1 program, cycle 18, week 2

  • Work Set – Bench Press (working max: 235#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x120
    • 1x3x145
    • 1x3x165 (work)
    • 1x3x190
    • 1x5x215
  • Assistance – Bench Press
    • 5 x 10/10/10/10/9 x 140
  • Assistance – Pendlay Rows
    • 5 x 10 x 120

I was out all weekend involved in continually educating myself, and I have to admit… part of my planning for how I handled that weekend was motivated by my lifting. Usually those long weekends drain me, but I wasn’t going to let that happen. I planned well so I could get adequate rest. I packed food appropriately (and found some handy foods at the grocery store that I wouldn’t want to make a staple, but were quite useful to get me through). I had to rearrange the Friday workout because of logistics, but I planned on getting right back to it today… didn’t want to have a further bump to Tuesday.

And so… here I am.

The workout went well. I actually got a good case of “what leg drive does”. I’m still working on finding the right position and the right groove for my legs, and I think I’m getting closer. On the last work set, 5th rep… the bar speed slowed down about 2/3rd of the way up… I realized “dummy! where are your legs?!?” and I pressed into my heels and the bar shot up.

Yeah… leg drive. 🙂

Next session will be for a PR. I haven’t really PR’d in bench in a while because it’s a slow-progressing lift for me, I had some major resets. My PR in bench is 3×225. Next session is 225… and yeah, I’m going for 5 reps. I’m going to PR this fucker. 🙂

Where I’ve been the past 3 days

Here’s where I’ve been and what I’ve been doing the past 3 days:

I’ll catch up on blogging, email, and everything else in life over the coming days. Thank you for your patience.

If you could give me one piece of advice…

…about running a small business, what would it be?

I know other small-business-owners and entrepreneurs read my blog. So if there is one thing you can share with me from your experience, please do.

A lesson learned.

A mistake made (and how to not repeat it).

A wise principle.

A guiding concept.

Whatever it might be, towards helping one achieve success.

For example, Michael Lazerow says the #1 mistake entrepreneurs make?

…FOCUSING ON THE WRONG THINGS.

Successful entrepreneurs focus exclusively on efforts that matter and are able to tune out the rest. People who focus succeed. It’s that simple.

So, what can you teach me? I’m ready to listen. Please add a comment.

Workout Music

Something many of us already knew, but it’s always interesting to read the science behind it.

Y’all know I like heavy metal, and as such tends to be what I listen to when I lift. But recently I’ve lifted in silence. I get to the gym before anyone else, it’s empty, and I just enjoy the silence. I’m not sure what effect it’s had on me. I think it’s been good for my mind, but bad for my lifting. It helps me calm my mind, but calm is not what I need when the weight is heavy.

Perhaps it’s a signal to me about other aspects of life right now… and a need to take back greater control over things in my life…..

 

Lifting postponed

We interrupt our regularly scheduled gym trips for… other things.

Got some stuff going on this weekend that will drain me bigtime. Due to time and finite energy, I figure it’s best to just dedicate to that task and pick back up on Monday… or Tuesday.

And if I know what’s good for me, I’ll re-read the Carb Back-Loading book and refresh my memory on those things. I mysteriously lost 5# the other week (that deload week). It hasn’t come back so I figure it is true loss (i.e. not water or other things). Doesn’t feel like fat tho, and that may explain some strength loss? I don’t know for sure.

Just hope this diversion doesn’t compound things.

But such is life.

 

Ammo angle

With the current ammo crunch going on, here’s something to think about.

This came out of the March 2013 Tiger Valley newsletter.

My source did give me some advice for this summer.  There will be a shortage of hunting caliber ammunition.  This is caused by the great interest in black rifle.  It seems that most factories are ramping up to produce the .223 by the train load.

Jives with some things I’ve seen. On the one hand, if you hunt with an obscure caliber that black rifles aren’t chambered for (e.g. .25-06), you may well find the ammo on the shelves. But if you hunt with something like .308 Win (AR-10’s), you may have a hard time finding it. Or it may be that you can find target ammo in the caliber, but not hunting ammo.

Makes sense given the state of things.

Just consider that if you’re going to go deer hunting in the Fall/Winter, it may be worthwhile to look for a box or two now. They’ll keep.

So it’s dead…. but not gone

Looks like Feinstein’s pet legislation is dead.

They know it’s polarizing, they know it won’t get through, so the “bigwigs” are basically nixing it.

So folks… please stop hoarding ammo. Those of us that actually want, need, and use ammo would like to get some. Classes are hard to teach without it. 🙂

But this isn’t the end of the road.

First, we don’t know what Reid will actually try to present on the floor. But he believes they will be proposals that will gain more support. So I guess the question remains: who is still willing to sell us out? None of these proposals will make any difference towards achieving their stated ends.

One proposal that keeps coming up that they think could gain traction is a ban or restriction on “high-capacity magazine clips” (quote from the above article… *sigh*.

“Families in Newtown and across the country deserve a robust debate on efforts to reduce gun violence,” Sen. Chris Murphy, D-Conn., said in a statement. “While the Assault Weapons Ban of 2013 is an incredibly important part of this debate, I continue to believe that a more targeted ban on high capacity magazines is an equally effective way to reduce casualties in episodes of mass violence. I believe we need to have a separate floor vote on a high capacity magazine restriction, and I look forward to working with other senators in the coming weeks to develop a reasonable restriction on large volume magazines that can gain bipartisan support.”

Newtown… “won’t someone think of the children, because we’ll make you look like a heartless beast that wants children to be slaughtered if you oppose us”.

But the reality is, it won’t affect casualties. So many of the mass shootings have been slow and methodical. They will casually reload, and keep shooting. If they won’t reload, then they’ll just have more guns and reload by picking up another gun. And if not another gun, there’s far many more ways to inflict mass death and damage that doesn’t involve guns at all. So tell me, apart from making you feel good because you’ve “done something”, what are you actually doing towards solving root problems and not just taking a lozenge for the symptoms?

Here’s some irony out of the article.

“Our nation’s law enforcement officials know better than anyone what it takes to protect our communities from gun violence, and they know that background checks help save lives,” New York City Mayor Michael Bloomberg, co-chair of Mayors Against Illegal Guns, said in a statement. “They have dedicated their lives to protecting the public, and as Congress debates our nation’s gun laws, their voices deserve to be heard.”

Yes, the LEO’s know. And that’s part of why LEO’s want “high-capacity magazine clips”. It’s part of why LEO’s are constantly exempted from these sorts of bans and restrictions. If putting 10-round or 7-round limits on gun capacity directly correlates to a reduction in gun violence, then it should apply to LEO’s as well. Else, what’s your real motivation behind such a ban and restriction?

Background checks save lives. Maybe, maybe not. I think to some extent the system has worked, because I’ve spoken with a lot of guys behind the counter and heard some crazy stories about people who have tried to buy, filled out the 4473, got called in for a background check, and then had such a rap sheet that they dispatched police to come pick the guy up at the counter. So yeah, it can work.

But do you really think that background checks are going to keep guns out of the hands of people bent on death and destruction?

I mean, consider Sudafed. Look at what Grandma has to do to get medicine for her cold. But exactly how much meth production has been stopped by this “background check”? So do you think Joe Gangbanger selling a stolen gun out of the trunk of his car is going to do an NICS check? Tell me how this will do anything useful.

And folks… one thing to remember about a lot of Police Chief’s. They are politicians. They are many times the puppet of the city council and mayor. They aren’t elected, so they tend to serve who put them there. This is why you often find the Sheriff more favorable, since they were elected by the people. It’s been quite interesting to watch the past some months and see how police chief’s come out in favor of bans and restrictions, and sheriffs are not and in fact many have flat out stated they will defy orders to do things like confiscation.

So folks….

It’s the same old story. And it won’t go away any time soon.

It’s evident things are fading, and that’s good because it shows what people really want in this world: real solutions to our problems, not political agendas.

But it’s not gone. It’s not done. There’s still stuff on the Federal level, and there are still states trampling on freedoms with their emotional appeals and knee-jerk reactions. So, we cannot let up. We must still fight the fight.

But please, stop hoarding. 🙂  That way we can hold more classes, and bring more people into the fold. Teach them right, teach them well, teach them safely, and allow them to go to the range to practice. This is the sort of advocacy that will benefit us most in the long run. As Jim Scoutten says, “Shoot often, shoot safely, and share your sport!”

 

 

2013-03-20 training log

Hmmmm….

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

  • Work Set – Squat (working max: 285#)
    • 2x5x45 (warmup)
    • 1x5x120
    • 1x5x150
    • 1x3x180
    • 1x3x210 (work)
    • 1x3x240
    • 1x4x270
  • Assistance – Squat
    • 2 x 20/10 x 135
  • Assistance – Leg Curls
    • 3 x 12 x 65

Hrm.

I’m not sure what to make of today.

No progress vs. this same place last cycle. I opted to stay at the same weight, go up in reps. If I got 5 reps I would have been happy, but #4 almost didn’t make it up.

But I can say a few things.

1. I know I’m not fully engaging my upper body. I am losing tightness and arm drive.

2. Given how I “hinge” when I go up and down, I’ve started to lean a little forward always to keep a straight path. Well, instead today, I opted to start with the bar a little lower on my back/shoulders. That felt more like where it should be, but of course, threw everything off. I think if nothing else, I was so mentally focused on that positioning that I forgot all else.

3. To that same end, I kept fiddling with my foot positioning to get the most natural movement for myself.

So I probably threw something out of whack… but this is how it goes. I have to find my right groove, and whenever I think I have it, I realize I don’t. Just a long process.

Alas, due to time constraints, I didn’t do a full workout, but came close. I’ve always wanted to try a 20-rep program. Granted today was nothing like that, but I thought why not… just throw 135 on the bar and go for 20 reps and see what happens. Dang… that’s tough. The 135 didn’t kill me, but it was taxing, especially to my lower back muscles. I went for a second set, striving for 20, but 10 was as far as my body would go (I didn’t rest very long between sets, just enough to catch my breath, maybe 90 seconds).

Sometimes I wonder if doing higher reps like this, at least for a while, might help me again on technique work. Because instead of finding the groove then you hit your rep max and so you stop, find the groove and now you have to stay in it for a long while… able to focus more on that groove than anything else.

Yeah, sometimes I think I fiddle too much as well. But hey… it’s how I am. My brain’s always thinking, tho perhaps sometimes too much. 🙂