2016-03-21 training log

Today was solid. Saw progress across the board.

Weird that my bodyweight is up… have no idea why. This cut cycle is starting off on a frustrating note.

But as for the gym, went well. Biggest thing I’m happy to report is my shoulder/neck feels tons better. Movement is good, range is good. Still need a little stretching, but recovering well. I had thought about dropping weight and upping reps on the lat raises due to lat week, but nah…. opted to just continue on, and it went fine. Chalk it up to “one of those things”.

  • Bench Press (basebuilding model 1)
    • bar x 5
    • 120 x 5
    • 140 x 4
    • 165 x 3
    • 180 x 2
    • 205 x 1
    • 180 x 8
    • 180 x 8
    • 180 x 8
    • 180 x 6
    • 180 x 5
  • Incline Bench
    • 135 x 8
    • 135 x 8
    • 135 x 6
  • Lateral Raises
    • 25e x 10
    • 25e x 10
    • 25e x 8
    • 25e x 7
  • Overhead Triceps Extensions
    • 40 x 20
    • 40 x 20
    • 40 x 20
    • 40 x 16

Please, stop perpetuating this nonsense

On a neighborhood forum, people were commenting on a recent car break-in. One person said:

I think the sound of cycling an empty pump action 12 gauge might do the trick for a situation like this. You don’t even have to get very close for someone to recognize it and drop a deuce in their pants. I guarantee they’ll think twice next time However, for the home make sure it’s loaded.

Can we please stop with this?

  • Sounds aren’t always what you think. Ever hear a sound that you weren’t expecting, didn’t hear it again, and you shrug it off because you can’t figure out what it is? Yeah, that would happen here.
    • So rack it twice? No…
    • If you must make noise, how about yelling (from a safe place), “Stop! Police are on their way!” (and hopefully you have called the police prior to making this claim).
  • If the simple act of racking a shotgun is sufficient to make someone shit their pants, I’d hate to be in the Remington or Mossberg factory because the workers there must be knee-deep in it with the sounds of racking all day long.
    • Yeah I know, hyperbole.
    • Ever met a determined individual that has nothing to lose? Think a sound is going to deter them?
  • Bluffing is what you fall back on if you have nothing else to offer. It’s not a good strategy to lead with.
  • Having an empty shotgun is reckless. What good will it be to you if things go pear-shaped (and they can, and go there faster than you think)?
  • It’s a vehicle break-in. While it sucks and I understand the emotion, and while Texas law may allow for the use of deadly force to protect property (under certain circumstances – if you don’t know what they are, go read the law code), just because you can doesn’t mean you should. Beer & TV time, people

Please people. Stop with this “just rack a shotgun, they’ll shit their pants”. It’s terrible advice.

2016-03-18 training log

Solid day.

Deadlifting went well. After I was warm, all the work sets went really well. For sure the speed was up over last week, and I know there’s still room to improve that to make the work sets feel like nothing, which is the goal. Happy here.

Chin-ups… 10 still eludes me, but I’m going to work every set to “failure”. Basically even if that “last rep” was barely chin over bar, still do another rep and fight it — I might get there, but even if I don’t, that extra work will do me well. Make the descent of the last rep really slow, and just keep working it and pushing it since this is bodyweight and tough to (over)load otherwise. I’ll get there.

One thing I thought about today was my quads.

See, I know when I deadlift that I really favor my back. I’m trying to work on that. My deadlift technique is shifting a little bit these days, starting with a closer stance to the bar and trying to really push the floor away from me when I start — get more leg drive into it, trying to keep the bar closer to me, etc.. But I know from looking at, well, everything, that my quads are weak compared to the rest of me (esp. my back and posterior chain). So I thought about it some, and I think after I’m done with this basebuilding session that I’m going to have to focus on my quads more.

For example, while I finish out this diet cut, I wanted to switch to just some freestyle hypertrophy stuff. I’m thinking out a plan for it, but I think a big part of it will be switching to front squats as a main movement (e.g. 5/4/3/2/1 workup, then a AMRAP set with 50% afterwards). And tho I’m thinking about 5/3/1 after I’m done with the cut, while I have been thinking about doing BBB template I may not and instead follow squats with front squats (something like a “simplest strength template” approach). I don’t know.

But I do believe if I want to hit my goals, I really need to bring my quads strength up. I’ve known this, and it just becomes more evident to me over time. Despite the fact I hate front squats, I think it’s time to focus on them for a good long time and work to bring up my quad strength. Probably other things too, like leg presses and one-leg bodyweight work.

Anyways, just thinking out loud.

  • Deadlift (basebuilding model 1)
    • 185 x 5
    • 215 x 4
    • 225 x 3 (whoops, should have been 255)
    • 285 x 2
    • 300 x 3
    • 300 x 3
    • 300 x 3
    • 300 x 3
    • 300 x 3
  • Chinups
    • bw x 9
    • bw x 6
    • bw x 3
    • bw x 3
    • bw x 3
  • BB Rows
    • 135 x 8
    • 135 x 8
    • 135 x 8
  • BB Curls
    • 30 x 40
    • 30 x 26
    • 30 x 21
    • 30 x 18 (then a couple rest-pause sets)

Index points aren’t always aim points

Over on the Facebooks, Phil Wong posted a link to this article: “Don’t count on a head shot“.

I commented on Phil’s post, and felt it’d be a good repost my comment here.

While I agree with the premise, I disagree with the proposed solution.

It’s saying things like “from the front, aim at the eyes”; from the side” aim at the ear”. Well… maybe. The trouble is that with such index points we start to rely upon those index points. What happens if those points don’t present themselves to us? Also consider that those points are on the perimeter — the actual target (brain stem) is somewhere else. So now we’re trying to connect dots: muzzle to brain stem — and it’s well possible that the actual line from muzzle to stem does NOT intersect with those index points. Thus if you do line up muzzle to index point, as the line continues it may totally miss the stem!

This is not what we want.

How could such a thing happen? Well, how often are you perfectly square to your target? Was told a story of a hostage situation, police sniper on the 2nd story roof, was taught to “aim at the ear” and so he did, but from that altitude the angle created [hit the ear but] totally missed the brain stem. While it did take down the bad guy, the bad guy also wound up having involuntary muscle reflex as a result of the less-than-optimal shot, pulled his trigger, and killed the hostage. Undesirable ending.

So, angles matter, and thus points of aim/targets matter.

It is useful to use those cranial index points to help you learn where the brain stem is within the skull — triangulation, basically. But when you actually go to line up and aim, aim at the actual target, not some relative index point.

Thanx to Tactical Anatomy Systems LLC for some teachings on this point.

Think about it.

It’s easy to line up two points (that’s essentially what defines a line). Trying to get a third point along that same line is more difficult. Muzzle and target, muzzle and index point — if you just line up those two points, it’s easy. But trying to hit the stem by aiming for an index point, now you’re lining up three points (muzzle, index point, stem) and THAT is harder to get right.

So, just pick the two points.

And again, if you have to use index points to help you triangulate and learn where the deeper point is, that’s ok — that’s about locating the target, which is a good thing to do too.

2016-03-16 training log

Another squat day. Just felt solid.

A few points of note.

That shoulder pain from the other day. My buddy Sam txt’d me and mentioned “levator scapulae”. I do believe that’s it. After much massaging, stretching, a little Advil at night, it felt better yesterday and even more so today. Still don’t have full range of motion, but close. It affected my squatting a little bit since it caused a little neck pain (bar pressure, etc.), but actually by the end of the squats it felt better than before I got to the gym. Huzzah.

When in doubt, crush-grip the bar. It makes a huge difference in everything. Being tight, as much of your body as possible being tight, leads to being stronger.

I am starting to think knee sleeves might actually do something for me (not just placebo). Wore them the whole time, but after the 3rd set of lunges rolled them down. On that 4th set, something in my knees was like “dude, you want the sleeves”. I can’t really describe it, but my knee did not feel as good as it had been and it was as if to say “yeah, sleeves help”. I’ll need to keep playing around, but it was the first actual bit of something to say “yeah, knee sleeves are good things (for me)”.

  • Squat (basebuilding model 1)
    • bar x 5 x 2
    • 150 x 5
    • 175 x 4
    • 205 x 3
    • 225 x 2
    • 260 x 1
    • 185 x 5
    • 185 x 5
    • 185 x 5
    • 185 x 5
    • 185 x 5
  • Leg Press
    • 225 x 10
    • 315 x 10
    • 365 x 10
    • 365 x 10
  • Lunges
    • bw x 12e
    • bw x 12e
    • bw x 12e
    • bw x 12e

Todd Louis Green has left the range

Todd Louis Green, best know as the man behind pistol-training.com, passed away today (March 15, 2016) after a long battle with cancer.

I never knew TLG nor had the opportunity to train with him, but he did leave quite a mark on me.

First, he had a great catalog of drills. Many drill lists are full of chaff and it’s hard to find the wheat. This curated list was all about the wheat. Trivia: I won the contest to name the “4×20 Transitions” drill 🙂

Second, the FASTest is one of the best drills and tests out there. So simple, yet it works so many things and proves to be one of the better challenging benchmarks out there. We’ve used it for some time at KR Training. In fact, Karl had some steel fabricated specifically so we could do the FASTest on steel (more reps, less taping/resetting).

Third, TLG was one of the biggest proponents of appendix carry. He wrote many solid things on the topic. If you’re going to carry appendix or consider it, you’d do yourself well to read everything TLG wrote on the topic.

Fourth, I love this dry-fire routine. I have it printed out in my stack of dry-fire materials. In fact, I started running through it again just the other day. It’s quite useful and logically formulated. If you use the principles he outlines, you can come up with your own routine.

Todd, thank you for what you gave to the world. You left the world a better place. What more can a man ask for out of his life?

Review: PHLster Flatpack Tourniquet Carrier

What follows is my (initial impressions) review of the PHLster Flatpack™ Tourniquet Carrier.

Background

So I blame Caleb Causey @ Lone Star Medics for all of this. 🙂 For some years now I’ve been trying to find a way to carry a tourniquet as a part of my every day carry (EDC). Alas, there’s been no good solution.

Caleb’s preferred solution is an ankle-wrap, which is a fantastic solution. But it doesn’t work for me, because I like wearing shorts. Plus, enough heat, sweat, etc. and my skin starts to get irritated. So a solution like that just is not feasible for me.

Caleb helped me look at a lot of solutions, such as various pouches, MOLLE, and various things. Alas, nothing really worked. Some time ago I found some excellent pouches from Eleven10 Gear. I do think they make some great TQ pouches, but I just did not find them workable for EDC. It’s not really the fault of the pouches, but of the TQ itself. Any good tourniquet, like a SOF-TT Wide or a C-A-T is just going to be of particular dimensions and constraints due to the windlass. If the TQ rides vertically, then it’s really tall and that windless is a stick in your back. And no one was really making horizontal solutions. For the record, I do still have my Eleven10 pouches and one rides in my range bag so I can keep one easily on-hand while working at KR Training. Again, fine products, but I just did not find them suitable for my EDC because it was either very uncomfortable, or the sheer dimensions and resulting thickness of the whole schebang was unconcealable.

Oh, and I refuse to use any other sort of TQ because well… they just haven’t demonstrated effective. I defer to the expertise of folks, like Caleb Causey, on this topic. And personally, I prefer the SOF-TT Wide.

The quest continued. I’d have a TQ somewhere, like in a bag, but those bags aren’t always in immediate proximity and that’s really what I’d like.

So when Facebook auto-stalked a comment Caleb made to the BFE Labs page, it was one time I was thankful for Facebook’s auto-stalk “feature”. I immediately expressed interest, and the folks at BFE were kind enough to post some pictures to show dimensions and size. This PHLster Flatpack seemed to be the answer to my problems!

I ordered two.

My Impressions

It’s a simple thing, as you can see in pictures and video. And it should be able to accommodate your favorite big-windlass TQ. But yes, you MUST fold it a certain way to get the TQ to pack as flat as possible.

When you do, it’s quite flat:

PHLstr Flatpack™ TQ Carrier, and a S&W M&P9 magazine.

That was the best part! On my belt, this was no thicker than anything else I already carried. Yes, it takes up more room because it runs horizontal, but it conceals just fine.

I was pretty stoked. 🙂

And once you learn how to fold the TQ that way, you almost don’t want to ever fold it any other way.

I think construction is generally good. Loops are made for 1.5″ belt and generally sturdy construction. I appreciate the use of the shock-cord and that there’s ways to adjust it because different TQ styles and fittings. BUT to me that’s also a potential downside: shock cord will wear out and eventually snap. Easy enough to fix, but having it decide to break while you’re out and about isn’t ideal. Not a knock against the design, just reality of using shock cord. I also worry that the attachments of the shock may come undone and release the TQ. So far not an issue, but I also haven’t subjected it to harsh stuff like rolling around on the ground, etc.. As well, the TQ is totally exposed — the only thing “protecting” it is your shirt. Is that going to be good? I mean, it’s a TQ… dust, dirt, etc. getting into it? other exposure. Or just simply friction wear from things rubbing against it all day? I mean, give a read to Caleb’s recent article about TQ failure. Is that going to be good or bad? vs. say a more covered “pouch” approach? But of course, the lack of pouch is what helps the slim design.

So it’s a trade-off, and a design that I reckon is still to be vetted.

Still, I appreciate these guys are trying to come up with something.

So… wearing it.

I’m wearing it at the 4-5 o’clock position — it’s the only place I have room on my belt. My wife calls it my Batman Utility Belt because yes, I wear stuff all over it. Consequently, that dictated where I wore it because that’s the only place I have left. But in a way it’s good because that position was a “hole” and this balanced things out — especially when I leaned back into a chair.

Generally I have no idea it’s there, and as I said before, it conceals quite well.

But it’s not perfect. The nature of it wobbles; just how it’s built, attached, and the fact it’s cloth just bungied to a board. So sometimes when I sit down I have to reposition myself to get it to drop or shift to a more comfortable position. It’s a little harder if I lay down, and I do have to reposition myself until I get it placed more comfortable. If it was a full kydex (or leather or whatever) covering it, fixed attachments to the belt, etc. I wonder how this might change — tho it could change for the worse too because perhaps the flexibility helps find the right position.

All in all tho I’ve been happy with the construction and approach, and it’s nice to know I’ve got something should I need it.

I did find another snag — literally. I can’t draw. 😦 Because of my body shape, clothing, position on my belt relative to everything else… I can’t draw. I go to lift my shirt and the Flatpack (well, the TQ mounted on the Flatpack) perfectly snags my shirt almost every time and makes it impossible to lift up. I can get around it if I reach REALLY far back when I lift my shirt… or if I do things like lean backwards (towards 4:30 or so) so the shirt lifts at a different angle — but these are totally not feasible workarounds. And if it was a fully covered pouch it MIGHT help because it’d be smooth with rounded corners, but there’s no guarantee it wouldn’t have the same problem. So the solution here is carrying it in a different location, but I really can’t — the things on my left-back have to be there and can’t be relocated, and I can’t wear it up front. However, up front may be my only possible, but I’m not really hot about that for some reasons as to why AIWB isn’t working for me.

So… I don’t know.

This is the closest solution I’ve found, but it’s causing some serious issues for me. I don’t think the product is bad — I think it has a place and people should consider it for sure. I think ankle rig is really good because you can carry more than just a TQ — and to me, I think you really need more than a TQ, but then you need a way to carry it which generally means some sort of bag/kit on or about you. My briefcase is pretty stocked, but I don’t carry my briefcase everywhere.

I think the Flatpack design is a worthwhile attempt. I think it’s going to need some time (read: years) to fully vet the design. People wearing it in daily carry, to more rough-and-tumble classes, and just really giving it a work-out to ensure this design is really going to work. I think there’s a lot of good things here, and frankly it may be the right solution for YOU. Consider what the product offers, what it is, what it is not, what your situation is, what freedoms and limitations you operate within. It may be right for you. If you’re not sure if it’s right, pick one up and give it a try because you really won’t know for certain until you do.

As for me, I’m not willing to give up on it entirely, but I have taken it off my belt until I can think of a way to make it work for me.

2016-03-14 training log

All in all, today went well. I got a couple more reps over last week, so that’s proper progress.

The main bummer came with, of all things, lateral raises. I went up in weight. First two sets went fine. On the third set, around rep 4 sudden pain/twinge in my upper trap/left side of my neck. I tried to push through a couple more reps, but no go. It was painful. I dropped weight and was able to do a final set, so nothing major here. But damn if things aren’t hurting, even now a couple hours later as I write this. Something deep in my neck/upper-shoulder area is really tight. Turning my head side-to-side hurts, can’t get full range. I’ll probably be extra sore and tight tomorrow, and it may take up to a week before things are fully normal again. Just LOTS of stretching, massage, etc. throughout the day today. Ugh.

Ah well, shit happens. I don’t think it’s anything serious, but it’s enough to be a bummer. Just have to manage it out. Glad I’ve got my Thera-Cane: should help me work it out.

In other news, I’m still hanging in the 208 zone. This is NOT where I wanted to be 2-weeks into the diet. So Nick has really bumped things: dropped food intake some, and really bumped up the cardio (ugh). It’s now 1 hour walking on my off days and 20-30 minutes on my training days. Geez. I hate it but I really want this to happen AND I want to try to get this all in before the end of May. So if I want it, I gotta put in the work, and crank. All there is to it.

  • Bench Press
    • bar x 5
    • 120 x 5
    • 140 x 5
    • 165 x 3
    • 180 x 2
    • 205 x 1
    • 180 x 8
    • 180 x 8
    • 180 x 8
    • 180 x 5
    • 180 x 4
  • Incline Bench Press
    • 135 x 8
    • 135 x 7
    • 135 x 6
  • DB Lat Raises
    • 25e x 10
    • 25e x 10
    • 25e x 6 (ouch)
    • 15e x 15
  • Overhead Triceps Extensions
    • 40 x 20
    • 40 x 20
    • 40 x 16
    • 40 x 14