2016-01-12 training log

Pretty happy with how that went — mostly.

So establishing a 6RM, and it went about as smooth as I expected. I hit 215 for 6, and I’d say it was a pretty clean set without ability for another. BUT… I think it was only without ability for any more because as soon as I unracked the bar, an odd sensation ran through my right arm — I felt weak. It wasn’t like a sharp pain or anything, but some “pain” (for lack of a better term, because it sure wasn’t pleasure) that just made that whole arm feel weak. I was able to finish the set, but it did throw me off mentally. I moved the bar slower too. And the AMRAP set afterwards certainly felt worse as well. Could I have gotten more if not for this? Probably, but probably not by much. So really, I’m not going to sweat it. All in all I think this sets up a good max to work with for the next phase.

One thing about Inception that bugs me is the time factor. Paul flat out stipulates 3-minute rests at times, which to me is fine for main movements, but when I’m doing accessory work it feels like too much. I mean, 3-minutes between sets on pulldowns? It seems excessive! And it certainly takes my 1-hour-ish in the gym up to about 1.5-hour-ish in the gym, which really does eat into the day. Since I was running a little late today, I cut 1-minute off the rest times for accessory work: if normally 3 minutes, went 2; if normally 2 went 1. That lopped about 20 minutes off the session time! And I don’t feel any worse for it. I got about the same sets/reps out of it all, and I actually felt a little more worked by it all — stands to reason. That said, being forced to take the longer rests, the structure of Inception, has actually been very insightful for me and I don’t regret being forced through it one bit.

Anyways, my 6RM is established, so I know where to go from here for the next phase. Huzzah.

Based upon Paul Carter’s Inception program

Week X

  • Bench Press
    • bar x 6
    • 95 x 6
    • 135 x 6
    • 165 x 6
    • 185 x 6
    • 215 x 6
    • 195 x 8 (AMRAP)
  • Lat Pulldowns (curl grip)
    • 100 x 10
    • 110 x 10
    • 120 x 10
    • 130 x 10
    • 140 x 12
    • 110 x 15 (AMRAP)
  • DB Rows
    • 55 x 10
    • 60 x 10
    • 65 x 10
    • 75 x 11 (AMRAP)
  • Bent DB lat Raises
    • 15e x 12
    • 15e x 12
    • 15e x 10
    • 15e x 9

KR Training January 2016 newsletter

The KR Training January 2016 newsletter is up

Biggest thing is the coverage of the start of Open Carry here in Texas. Karl provides his thoughts on open carry, as well as a contest to win a free slot in the January 30 Open Carry Concepts class!

Lots of great classes shaping up for 2016. Hope to see you out on the range!

2016-01-11 training log

Progress is good. And making progress is good. 🙂

Today marks the last/heavy week of the hypertrophy phase of the Inception program. Next week is deload, then the week after starts the strength phase. Thus, the goal for today is to determine what the “max” will be to use for that strength phase. This is done by working up to an all-out set of 5 reps, no reps left on the table.

Well… I left at least 1 rep.

Based on how last week went, I figured working up to 265 would happen. As I was progressing this morning, 265 felt good. And sure enough, it did happen. But I could have gotten at least 1 more rep. As well, I may actually have been able to use 270 or 275 — yeah, I was feeling pretty good, but that good didn’t really hit until the end. Everything was firing well, tightness, technique, all there. And so the 265 came and went…. but… what was I to do? Should I have went for more reps? Should I have done another set at a slightly higher weight?

Whatever. Doesn’t matter now. I think the 265 is reasonable enough — it’s always better to be conservative, under-estimate, err on the lighter side. And when I calc the 1RM on things, it’s at about 305. Thing is, if I was really working up to a 1RM I wouldn’t be doing as much volume as to this 5RM, so I’d have a little more in me and well, maybe 315? Again, all speculation and lots goes into it, and it really doesn’t matter much. BUT, what it does tell me is that yes, all the strength I lost while defattening is returning quickly, that setting a new lifetime PR isn’t too far into the future, and that at the end of this upcoming strength phase that well… 315 is possible. We’ll have to see how the phase goes, but it’s in the realm. And I dig that, because hey, to be close to my previous best AND arguably 2 weight-classes lighter? Hell, I’ll take that!

So all in all, I’m happy with the progress and how things have been going for me.

Based upon Paul Carter’s Inception program

Week 6

  • Squats
    • bar x 5
    • 95 x 5
    • 135 x 5
    • 165 x 5
    • 185 x 5
    • 215 x 5
    • 235 x 5
    • 265 x 5
  • Leg Curls
    • 50 x 8
    • 50 x 8
    • 50 x 8
    • 50 x 8
  • Leg Extensions
    • 60 x 12
    • 70 x 12
    • 80 x 12
    • 90 x 12
    • 95 x 17
  • Seated Calf Raises
    • 35 x 20
    • 35 x 20
    • 35 x 17
    • 35 x 17

Sunday Metal – Destruction

Been trying Apple Music (so far enjoying it). A playlist “Best of Thrash/Speed Metal” came up, and I thought it’d make for a good Sunday Metal series.

Destruction – Beastial Invasion

 

2016-01-08 training log

Things seem to be progressing well.

I get the feeling that I picked weights and progression right, and I just keep feeling better, stronger. Looking better in the mirror too — it helps to be eating food and not on a 1.5 year long cutting cycle. 😉

Very much looking forward to next week as that’s time to set maxes to enter the strength phase. Woot!

Oh and on diet… Nick just bumped up my food intake again. Apparently I’m not bulking fast enough. ha ha ha. I’ll enjoy this now because it won’t last….

Based upon Paul Carter’s Inception program

Week 5

  • Incline Press
    • bar x 8
    • 95 x 8
    • 115 x 8
    • 135 x 8
    • 165 x 8
    • 180 x 8
    • 145 x 10 (AMRAP)
  • Dips
    • BW x 10
    • BW x 7
    • BW x 5
  • Wide-Grip Lat Pulldowns
    • 140 x 10
    • 140 x 8
    • 140 x 8
    • 140 x 8
    • 140 x 8
  • Low Cable Rows
    • 90 x 12
    • 100 x 12
    • 110 x 12
    • 120 x 13
  • BB Curls
    • bar x 100 rep protocol

2016-01-07 training log

Was feeling rather stiff this morning, but things improved as the sets wore on. In fact, by the 5th working set I was feeling pretty good — it went up easier than the prior sets. Being warm helps, but being tight from head to toe helps too.

I still hate the pause split squats. 😉

Anyways, not much to report. It was what it was. Excited about next week and setting some maxes for the transition to the strength phase.

Based upon Paul Carter’s Inception program

Week 5

  • Squats
    • bar x 5
    • bar x 5
    • 135 x 5
    • 165 x 5
    • 185 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
  • Pause Split Squats (rear leg on bench)
    • BW x 15
    • BW x 12
    • BW x 12
    • BW x 12
  • Leg Press
    • 115 x 20
    • 165 x 20
    • 215 x 20
    • 255 x 25
  • Standing Calf Raises
    • 40 x 20
    • 40 x 20
    • 40 x 14
    • 40 x 17

Regarding the events of January 5, 2015

What follows is my, John Daub, recounting of my life-changing events of Monday January 5, 2015.

The Event

The day began like any other day. I woke up around 3:30 AM to go to the gym. Woke up, got ready, and arrived at the gym around 4:15 AM or so. I worked out, then returned home around 5:30 (my gym is close to my home, so I walk to and from the gym). All seemed normal, and after 2 weeks of holidays and semi-vacation I was looking forward to getting back into the swing of work and the normal work-life routine.

Upon returning home, I did my usual: taking off my sweats and stripping down to just my gym shorts (and underwear) so I can cool off before showering. I let the dog out back to do her morning business, and I went outside with her (it was cold in just my shorts, but it helps me cool down). Coming back into the house, my wife had just woken up and was coming into the kitchen for her morning coffee. As we typically do at this time, we chat about last night and the day ahead.

After our chat, it was time to get on with the day so I headed to the master bathroom. It was around 6:15 AM give or take. I was going to the bathroom primarily to shower but first with a pit-stop at the toilet. I sat down on the toilet and did what people do today – I had my iPhone in hand and was checking email and other things while I sat. After a few minutes of sitting, I started to hear noises outside. It was yelling, and while I could not determine what was being said, I could certainly tell it was the voice of an adult male or maybe males — I couldn’t determine a number (certainly 1, maybe more). The noise concerned me because I live in a quiet neighborhood, and there was no reason to have yelling, especially at that hour of the morning while it was still dark outside. Naturally, this highly unusual event gave me great concern.

I called out to my wife to get her attention because I figured she heard it too and perhaps had a better bead on what the noise was (and I wasn’t quite done on the toilet).

From this point on, everything unfolded quickly. In fact, it will probably take you longer to read this than was the actual duration of the event.

From my perspective, the main thing I remember is hearing my wife screaming for me. Her words were saying there was someone at the door. But the way she said it — the sheer mortal terror in her voice — was something I had never heard out of her in the almost 20 years of our marriage.

When this happened I realized I better get moving, so I gave a quick wipe, pulled up my shorts, put my phone in my pocket (I don’t recall doing this, but I must have given my later use of the phone), and quickly went to retrieve my handgun. My wife’s communication made it evident there was something extremely wrong, likely threatening.

Aside: all my brain focused on was the sound of my wife, her words, and the mortal terror in her voice. I can only assume the reason I did not hear the door crashing open was due to auditory exclusion, but I learn after the fact from my wife and my daughter the sounds at the door were extreme. My wife said the male voice on the other side of the front door was howling – at first she thought it was a coyote (quickly dismissed as that didn’t make sense)! Then the door was being aggressively rattled and shaken — this was not a polite knock at the door, this was aggressive, violent. My wife reports as she ran towards the bedroom, hearing the crash of the front door flying open. I did not see the door opening, as I was still on my way out of the bedroom.

I quickly exited the bedroom, went down the hallway (with family members fleeing past me in the opposite direction) and upon reaching the end of the hall and entering the foyer/living room, I saw what had happened.

I saw my front door was wide open, forcibly opened due to the obvious damage to the door frame.

I saw an unknown man within my home. I later measured and he was around 6-10′ inside my home.

I pointed my gun at him and repeatedly yelled “GET THE FUCK OUT OF MY HOUSE!”.

The man continued his approach towards me.

At that point, I fired my gun.

Once I saw the man change, that he turned to leave out the front door, I stopped shooting.

The man walked towards the front door, and fell down just outside the front door.

I yelled “CALL 911!” over and over. I went to the alarm panel to try to active the panic buttons but I couldn’t get things working (I recall then at that point hearing the alarm going off — did I activate it? had it been going off all this time? auditory exclusion… I’m not sure). I reached into my pocket, found my phone, and called 911 to report the incident. My wife was already on her mobile phone with 911 as well.

While waiting for the arrival of the police, I stayed as far away from the front door and the person as I could, but kept things in view. I had no idea what else might be in store (were there others? my belief was our home was being burglarized). After some time Austin Police Department arrived on scene (I do not know how long it took, but it felt like an eternity).

The After-the-Fact Knowledge

Well-after the incident, it was discovered this man was autistic and lived in a group home in the neighborhood. According to reports, the man had “become agitated” and ran away from home and would not return (apparently he had a history of such behavior, and according to his own family his behavior had become more unpredictable in the past year). Apparently he had banged on other doors in the neighborhood and other neighbors had called 911 in response to it. I don’t know how many other doors he banged on before he broke through the door of my home.

I had no idea who this man was that had forced open my door and entered my home. I had never seen him before. While I knew about the group home, they have always kept to themselves. While we might see the residents outside on occasion (e.g. a group walk around the block), we had not seen much of them in the past year. Even if we did, residents come and go, and since they keep to themselves and I’m sure due to HIPAA laws, there’s no way the neighbors can really know who exactly is living in the home.

I do not know what lead this man to behave as he did. In fact, anything and everything I know about this man and the particulars of the group home come from the media reports in the aftermath.

I understand the armchair quarterbacking that is afforded by the luxury of the after-the-fact knowledge. I was not afforded this luxury. Given what was presented to me as it was unfolding:

  • aggressive howling and banging on my front door
  • my door obviously forced open
  • an unknown man in my home
  • not obeying commands to get out even with a gun pointed at him
  • his continued approach

I know any rational, reasonable person would have assessed the situation in the same way.

This whole event is unfortunate and tragic, and it is important to remember it is the luxury of after-the-fact knowledge that enables that assessment.

Legal

I was never arrested. I was never charged with anything.

On June 2, 2015, a Travis County Grand Jury no-billed me. All of the evidence – which included offense reports, pictures, autopsy reports, and ballistics reports – were presented to a grand jury and they found my actions were justified.

Addressing Some Questions and Erroneous Reporting

While the news media reports have been generally correct, there was enough inattention to facts and delivery by the reporters that have caused incorrect or unclear understanding of the situation. Due to this, along with armchair quarterbacking based upon this faulty information, I wanted to address a few things.

I do not have 3 daughters (yes, one news story reported this “fact”). I do have 3 children, but only 1 daughter.

No one in my household answered the door, opened the door, or went anywhere near the door. If your door was being aggressively, violently rattled off it’s hinges with a male voice howling on the other side of it, would you approach it? Neither would we, and we did not.

The door frame was physically broken. Here’s a picture of the door frame., and KVUE reports “Austin police confirmed the damage in the photo was how the door looked when they arrived.”

He was within my home. This was not at the door, outside the door, within the door. At the time I encountered him, he was a good 6-10′ into the foyer/living-room area.

I was not sleeping and my wife did not wake me up. As I said, I was sitting on the toilet when this began.

There was no time to call 911 and wait.

I did not “shoot first, and ask questions later”. I do not view a gun as the “only resort”, as the answer to all questions. I do not have a gun and am “itching for a chance to use it.” We have a well-lit exterior. We have a strong door. We have a dog. We have an alarm system. I gave this man opportunity to leave by repeatedly shouting a very clear command to “GET THE FUCK OUT OF MY HOUSE!”, and waiting for a response/reaction. Yes I did have my gun pointed at him while I shouted, to give emphasis to my demand he leaves my house immediately. Due to my experience as a firearms trainer, due to my knowledge of violent encounters, I know quite well that the best thing one can do is work to avoid the situation. I did everything I could to avoid using my gun. Despite all those things, an unknown man forced his way into my home. His aggression, his breaking down my door, demonstrated to me he had the ability to bring harm to myself, my wife, and/or my children. That he broke through my door and entered my home gave him the opportunity to cause us harm. The fact he continued to approach me despite my pointed gun and commands gave me reasonable belief that my life or the lives of my family were in jeopardy. Given the totality of the circumstances, any reasonable person would have come to the same conclusion I did (home invasion, burglary, someone intending to steal my things and/or cause me and/or my family members grave bodily harm).

Could I have done something else? Like tackle him? Maybe. Again, with my experience as a firearms trainer and also my experience in empty-hand martial arts, I know that getting into a direct hand-to-hand confrontation like this could be a dangerous and deadly endeavor (here’s a video with sobering examples of how empty-hand, unarmed violence can be deadly). This man’s family described him as a “gentle giant” – “giant” being the operative word. When you hear a man described as a “giant”, what comes to mind? He was a large man, and obviously strong enough and aggressive enough to break down a heavy door. Would you want to trade punches or wrestle with such a person? I wouldn’t either.

Yes I’m big and strong. That doesn’t mean I’m looking for trouble, nor does it mean I want to get into trouble. Just because one can do something (e.g. fight, get physical) not mean it’s wise and safe to do that thing. Again, I know avoidance is preferred and I prefer to avoid physical altercation because I know of the potential cost (again, see the previously linked-to video).

My key point is precisely because of my training, I know better. I don’t have fantasies about being a hero. I don’t dream of getting into fights or confrontations. My knowledge of violence comes from studying real events, not from Hollywood movies nor ignorance. Because of my knowledge, I did everything I could to avoid having problems because I know avoidance is the preferred approach.

For anyone that thinks I was “lying in wait” or “just looking for a reason to shoot someone” or am “trigger happy”, what factual knowledge enabled you to arrive at such a conclusion? Nothing could be further from the truth! It’s a shame you know nothing about me, refuse to seek truth, and form and hold opinions based upon scant information, bias, and ignorance. In fact, I’m saddened to learn there are people in this world that view others with such blind contempt, instead of the understanding and compassion they seem to always demand for themselves. But you are welcome to your opinion, and your insistence on clinging to falsehoods speaks more about you than it does me.

Closing Words

Looking back on the event, I do not believe this man had any evil intent. That doesn’t mean he wasn’t dangerous – and by his family’s own words, by his actions of that day, it is evident he had the capacity to inflict harm. But again, I cannot believe there was evil intent here. You and I can “what if” the situation endlessly, but it does no good because it’s impossible to truly say how things could have worked out if something were different. But one thing I do wonder is how things might have been different if the group home had done their job.

I don’t believe any person would want such a thing to happen to them, no matter the context, no matter the circumstance. It’s an unfortunate and tragic situation for all involved. My heart breaks for his family. I ask you to please pray for the repose of his soul and for peace for his family.

I would also like to give praise and thanks to the men and women of the Austin Police Department with whom I interacted. They were professional, polite, helpful, and I have nothing but good things to say about how they operated with regards to my event.

I never wanted such a thing to happen, but it did and I can’t undo it – my actions, the actions of the others involved that lead up to and enabled this situation to happen. The best I can do is try to find something positive from it. To try to find some way to make the world better from it. One hope is that it brought the problems with the group home into the public eye; perhaps the lives of others will be improved because of this event, if it means bringing better protections, better oversight, better living conditions. Time will tell. But I will not sit by and just let time pass; I fully intend to be active in making good come from this event.

chewy.com – props to you!

It’s important to share good customer service experiences.

This one is about chewy.com

Never heard of them before, but Google pointed me their way because they had good deals on dog food. The fact they had the best price, coupled with free shipping (on orders over $49, which mine was) made it worth trying them.

I placed my order.

Shortly after placing the order, I decided to cancel the order. Nothing with chewy.com, but rather I changed my mind about the food I had purchased (Blue Buffalo Wilderness; ended up reading about their lawsuit and sorry, just not sure I can trust that). Alas, I saw no way to cancel the order from my account order page.

I used the Live Chat service and spoke with the rep. She attempted to cancel the order, but said that it was “pulled” meaning it hadn’t truly shipped but was in process of, so she was going to try to contact shipping to get them to fully stop it. Alas, I ended up seeing the charge to my bank card. I contacted chewy.com through Live Chat again. Apparently the order still hadn’t shipped (holidays), and that rep ensured I was given a refund. She also said that she’s pretty sure the order didn’t ship, but if it did to just refuse the shipment.

So I did see a refund to my bank card. So all money is squared up there.

But today? The shipment actually arrived. I wasn’t able to meet the FedEx man at the door, so the box was left and I was unable to refuse it.

Once again, off to Live Chat. The rep looked into things and said not to worry about it. That I was still refunded, that I wasn’t going to be charged, there was no need to return the food – just donate it to a local shelter.

Consider it done!

So while things weren’t exactly perfect, chewy.com made it easy for me to contact them. They were responsive, friendly, helpful, and worked to resolve things. And the fact they just said “donate it” and ensure some furry friends get to eat it… well, how can you beat that!

And that is how you win customers.

2016-01-05 training log

This is what I like. 🙂

Heavier weights, lower reps…. yeah, this is what I like.

What gets me tho? How my bench is still getting better despite the relatively low volume. I dig it.

Just a few notes.

Forgot to do my last set of pulldowns (the AMRAP drop set). I just was thinking about rows and so I went to rowing and totally spaced on the pulldowns. Heh. I just skipped it. No big deal.

On rows, the DB always hits my chest. It’s a matter of angles, gravity, etc. Well, it annoyed me on my 3rd set and I repositioned myself slightly so the DB came more up at my side. Thus, a greater range of motion. I felt things in my mid-back muscles that I hadn’t. This was good, duh. So I kept that up for the last set; consequently I hit fewer reps than last week, but they were better reps. I might actually consider dropping the weight a bit so I can really squeeze out the deeper range here. Funny thing is that normally I don’t like DB rows, but doing them this way (as Inception lays it out) has actually been pretty good.

Oh, and I’m down to 207 this morning. Dropped 1.5 lb. since yesterday. 🙂 Hooray holiday bloat!

Based upon Paul Carter’s Inception program

Week 5

  • Bench Press
    • bar x 6
    • 95 x 6
    • 135 x 6
    • 165 x 6
    • 185 x 6
    • 205 x 6
    • 185 x 12 (AMRAP)
  • Lat Pulldowns (curl grip)
    • 100 x 10
    • 110 x 10
    • 120 x 10
    • 130 x 10
    • 140 x 14
  • DB Rows
    • 55 x 10
    • 60 x 10
    • 65 x 10
    • 75 x 10 (AMRAP)
  • Bent DB lat Raises
    • 15e x 12
    • 15e x 12
    • 15e x 12
    • 15e x 10