Slow Is Not Fast

Some wisdom from my mentor, Karl Rehn.

John Buol's avatarFirearm User Network / American Gunsmith

You’ve probably heard the advice “slow is smooth and smooth is fast.”

This tip from Karl Rehn

Slow Is Not Fast

USPSA Production GM and multi-time national champion Ben Stoeger talks about this issue a lot in his books and in his podcasts. His approach – which I used to finally earn the GM card I started pursuing in 1988 – uses intensive dry fire practice with aggressively challenging par times, combined with slower paced drills that focus on correct technique.

Techniques that work OK for a 2.5 sec reload may be too sloppy and inefficient to allow a 1.5 sec load.

One drill that was a breakthrough drill for me was a simple draw, shoot 2, reload, shoot 2 drill. His (total) par time for the drill was 2.6 seconds, shot at 7 yards with all A’s.

The standard advice given to someone that can’t hit the par (points…

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ASP Key Defender – second impressions

Last month I revisited the notion of carrying pepper spray. I settled on the ASP Key Defender system, made my purchase, and a couple weeks ago did my first spray tests with some disappointing results.

But maybe it was a fluke. I mean, it couldn’t have been on the market this long if it was a dud product, right? All duds eventually get weeded out so…. I wasn’t willing to give up.

I bought a few more inserts, both “heat” and “test” inserts. They just came in a few days ago.

Today I was speaking with some folks at work on the topic, so I took a quick break and gave a spray test of another test insert and another heat insert.

Results were much better!

The test insert did have a little sputter, but overall it worked well enough.

The heat insert worked pretty well. In fact, I got a snoot-full of spray because the wind suddenly shifted. That was mighty uncomfortable.

Once I recovered, I finished out the insert. When I did that, I had positioned myself relative to the wind which also happened to position my view of the spray cloud against the sun just right so that I really saw the spray pattern. It’s actually a pretty impressive pattern.

So I’m feeling better about things now.

One thing I wondered. The spray hole in the end cap is small. Could it have been clogged? After the first tests I washed the tube and endcaps to ensure all residue was removed. Maybe there was something in there that was flushed out? I wonder because the way the thing sputtered and “sprayed” was like a clog or other failure. I mean, it’s just aerosol, and if you’ve worked aerosol cans in your life you basically know how things will work or how they will malfunction. It was very akin to that. I obviously cannot say for certain, but it makes me wonder. My recommendation at this point is for people using this system to check the endcap hole – even as periodic maintenance – to ensure it’s clear.

And get this. Reader/commenter gteague made mention about expiration dates on the inserts. I didn’t see any. The remaining test insert I have doesn’t have any either. But the 3 remaining heat inserts? They all have a stamp of “Aug 18”. So… not sure what to make of the fact some inserts don’t have stamps – too old?

Anyways, I’m feeling more positive about the system. Sure, it’s still limited. Sure my confidence isn’t 100% still, but I am feeling better about it.

Frankly, I’m kinda curious to buy a ASP Street Defender (the “large” model) and see how it carries in my pocket.

2016-01-04 training log

Week 5, and things are getting more fun. 🙂

This week is priming for next week, where maxes are determined prior to entering the strength phase. Everything’s falling in line and I’m OK with how things are going. I do feel like strength is coming back, and I expect this cycle will get me mostly back to where I was, tho I’d need another cycle to really get there. Thing is, I started thinking today about what to do afterwards. My original plan was to finish this Inception program, do a Strong-15 Short Cycle, then determine what to do. It all came down to still working on dietary/body-comp goals. Well, I was looking at the calendar again and seeing when I’d likely start the cut diet, how that would coincide with lifting, and it’s starting to feel like once I finish Inception that a Strong-15 Short Cycle won’t work out and I should probably transition to something like a Base Building, where there’s more volume but still with a strength focus. So, I don’t know. It really comes down to how the diet will fare.

But I get ahead of myself.

Today generally went well. It feels weird to think about working up to a 5RM instead of 1RM, especially because on this program, every prior set also needs to be a 5 rep set, which adds up. When you’re going for a 1RM and just work up via singles, that’s really different. So it’s a little weird, but all good. Again, strength is returning, tho it’ll still be some time and work before I’m progressing ahead. But all in all, I’m good.

In other news… now that my 2-weeks vacation is over, time to tighten the diet back up. The break was good. Being semi-strict was a break that I really needed. But in a way, it was a little scary. It showed me how easily I can fall back into old habits — even after 16+ months of ingraining new habits. How fast the weight can come back on. I’ve still got a ways to go….

Based upon Paul Carter’s Inception program

Week 5

  • Squats
    • bar x 5
    • 95 x 5
    • 135 x 5
    • 165 x 5
    • 185 x 5
    • 215 x 5
    • 235 x 5
    • 255 x 5
  • Leg Curls
    • 50 x 10
    • 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 14
  • Seated Calf Raises
    • 30 x 20
    • 30 x 20
    • 30 x 20
    • 30 x 20

Sunday Metal – Overkill

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.

Overkill – Elimination

“If I’m lookin’ at the ceiling, then I must be laying on the floor!”

Random Open Carry thoughts

Just returned from KR Training‘s first Open Carry Concepts class. First, of course, because the (licensed) open carry of handguns only became legally possible in Texas just yesterday. But, this won’t be the last class (there’s another scheduled for January 30).

The intent of the class is to cover concepts relevant to the open carry of handguns, such as: proper retention holsters, open carry laws, draw/reholstering drills using retention holsters, relevant live fire drills, interactions with people (law enforcement, random folks), gun retention and disarm techniques. The class was co-taught with Leslie Buck of Tactical Arts Academy.

If you’re going to open carry, or even just want to learn a little more about it, taking a class like this is a must. Open carry brings a host of new issues into your world, and the more you can be aware of those issues and handle them responsibly and gracefully, the better off you will fare.

Class was sold out, and we had a good group of students. Some returning alumni, some new folks. But everyone seemed to get a lot out of the day, and it was eye-opening on a number of levels.

First, retention holsters are going to require practice. It will be different from your normal holster, not just in terms of managing the lock mechanism, but most retention holsters are going to “carry/ride” differently on your body, and even an inch of variation can make a huge difference to your muscle memory. There were numerous self-administered wedgies today when people would fail to deactivate the retention mechanism, try to draw, and wind up with their pants pulled up high. It’s going to be different, you’re going to need practice. Thankfully, working on drawing from a retention holster is something you can do at home in dry practice.

Second, almost no retention holster is going to be concealable. Is it that you can’t have retention and concealability? I don’t think so – I think it’s more about what’s on the market, but to some extent there is mechanics. I mean, that ALS mechanism would be difficult to work if it was tight against the body. This Safariland 537 has been working out really well in terms of concealment, but it was pretty evident in class today that while technically there is a retention mechanism, gee it’s really not much.  Even those with rigs like the Safariland 7377 were able to have the ALS defeated fairly easily with particular simple grabs – tho for sure, adding the 6006 ALS Guard greatly aided in making it difficult to defeat the retention. But then, that 6006 caused a lot of thumb pain and grief and missed draws. So again, it’s back to lots and lots of practice.

But when it comes to holsters, like so many things it’s going to come down to tradeoffs. My present feeling – for myself – is if I’m going to intentionally and knowingly open carry for some reason, using my 7377 with the 6006 is going to be the way to go. But this will also require me to not have a need to conceal (e.g. needing to enter a place with a posted 30.07 sign), because the only way I could conceal the 7377 would be under my huge Carhartt duck coat. The 537 is much more concealable, and I could potentially even see wearing it as a normal concealment holster (tho OWB, so I would have to have particular clothing). Then if I went open, or if there was need to be open but then sometimes go concealed, the 537 would work out better. But then, I just don’t feel as good about the retention mechanism (jury is still out; needs more testing but so far I’m not high on the retention mechanism). So, trade-offs.

Frankly in most respects? It feels like the best option is to just keep it concealed and go about life as usual.

See for me, the question comes down to: what is gained? Is there some advantage I’m gaining by carrying openly? I mean, fundamentally what it comes down to is: is my shirt tucked in or untucked. Really, that’s it. At this time, I see no advantage gained in carrying openly, and I do see disadvantages. But this is me in my life and my world. Other people, other circumstances, carrying openly may be useful. For example, now that a lot of reciprocity agreements with Virginia were just nullified, one way people can get around it in Virginia is to carry openly… so there’s an advantage there.

But for me? Well, what I appreciate most is having the option available to me, should I wish or need to exercise it.

And for what it’s worth, I did today. I mean, I was going to KR Training to assist in an Open Carry-related class, so might as well walk the walk now that I can. And that I did.

And you know what?

No one cared.

I’m not even sure anyone noticed.

If anything seemed to get noticed, it was the group of 3 “goth-ish” girls that walked into the Buc-ee’s, one of whom looked like a goth Santa Claus. That got everyone’s attention. My gun? Not so much.

Will I OC regularly? Again, I don’t think so because what does it gain me? I do see it causing me some hassle (e.g. weaving in and out of the web of 30.07 postings), and frankly, there’s a bigger thing I thought about as I was getting dressed this morning.

See, I have a hard enough time being “the gray man”. The very nature of me doesn’t blend in very well: I’m tall, I’m big, I have long hair, I have this fu-man-chu-like facial hair. I stand out. People may not know me, but people sure recognize me and I easily leave impressions on people. And there’s other things about me that cause a lot of interest and odd looks, and I’ve dealt with this most of my life. Consequently, I have to do things to manage people’s perception of me, sometimes in good ways and sometimes in bad ways. I know when to look intimidating, and I know when to look soft and friendly.

And frankly? I’d just rather not put the whole gun thing into the mix of managing those perceptions of myself. I don’t carry a gun as a fashion accessory – it’s a tool with a specific purpose. It’s too sensitive of an issue for some people. I don’t need the hassle that may come, whether it’s from dealing with 30.07 signs, to hysterical hoplophobes, to some dude that just wants to talk gun gear with me. If I’m out and about I’m either doing something with my family, or I’m taking care of business. I don’t need hassle and distraction and other shit getting in my way and delaying me. I like keeping my shirt untucked anyways – always preferred this, even before I carried a gun – because it’s just more casual, it’s just more comfortable, and Motörhead t-shirts look stupid when tucked in. 😉

And honestly, I don’t care to have people irrationally associate me with “gun”, because it will happen. I have enough things people irrationally associate with me anyways (because of my hair, my clothing, whatever). I’m getting older and prefer to make my life easier, not more annoying. Right now there’s nothing that I personally gain from carrying openly; and for me personally I only see potential negatives.

But to each their own. Everyone’s going to be different.

And if you are going to choose to carry openly, please please please. Don’t be “that guy” that hurts the cause more than helps it. Karl wrote some excellent thoughts on open carry. Please read them.

Carry on.

 

2016-01-01 training log

What better way to start the new year than to hit the gym.

Winding up week 4. Felt better today… less blah than yesterday. But slept crappy because of all the fireworks going off, waking me up at midnight. You have your priorities, I have mine — and for me, getting a good night sleep and going to the gym (read: staying dedicated to my goals) is my priority.

All in all, a good day. Hit the 12 reps on the top set of inclines, so I’ll bump up the weight next week. But that 12th rep was a grinder — no sloppy form, no butt coming off the bench or anything, but it was a grinder — true failure. As a result, the AMRAP set dropped a rep and the dips didn’t progress over last week, but I’m OK with that.

Everything else went well.

A good morning.

FWIW, diet-wise I’ve been loose the past 2 weeks. I took 2 weeks off work, relaxing, enjoying the holiday. I needed the break in many ways and many aspects of life. I’m a little bloated up from things, and tho I’m not totally happy about the scale weight, I’m good with the break I took. Come Monday morning I’ll be back in the general routine of life, and that will include diet. So, over the long-term — and I’m looking yearly here — the bloat is no big deal.

Based upon Paul Carter’s Inception program

Week 4

  • Incline Press
    • bar x 8
    • 85 x 8
    • 105 x 8
    • 125 x 8
    • 145 x 8
    • 165 x 12
    • 135 x 12 (AMRAP)
  • Dips
    • BW x 8
    • BW x 6
    • BW x 5
  • Wide-Grip Lat Pulldowns
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 10
  • Low Cable Rows
    • 90 x 12
    • 100 x 12
    • 110 x 12
    • 120 x 13
  • BB Curls
    • bar x 100 rep protocol

2015-12-31 training log

Just not feeling it today.

But you go anyways.

No idea what it is… just woke up, had zero desire to do anything — even go back to bed. Did not want to lift, but figured I’d feel better after I started squatting. Sure enough I did feel better, but then I wanted the bag the rest of the session. No, can’t do that.

The session itself went well. Everything does feel stronger, progressing. It’s all good. I just feel “blah” today.

On split squats, the progression there was to take a wider/longer stance, so my feet were further apart. That ups things, plus it added more to the stretch in the bottom position. That was painful. 🙂

I am thinking about next week tho and looking forward to it. The progression changes to start to prime things for the strength phase. That should be excellent. 🙂

Based upon Paul Carter’s Inception program

Week 4

  • Squats
    • bar x 5
    • bar x 5
    • 95 x 5
    • 135 x 3
    • 155 x 1
    • 185 x 5
    • 185 x 5
    • 185 x 5
    • 185 x 5
    • 185 x 5
  • Pause Split Squats (rear leg on bench)
    • BW x 12
    • BW x 12
    • BW x 12
    • BW x 12
  • Leg Press
    • 115 x 20
    • 165 x 20
    • 215 x 20
    • 255 x 18
  • Standing Calf Raises
    • 40 x 20
    • 40 x 20
    • 40 x 15
    • 40 x 15

If you think education is expensive…

Seth Godin wrote about Training and the infinite return on investment

Imagine a customer service rep. Fully costed out, it might cost $5 for this person to service a single customer by phone. An untrained rep doesn’t understand the product, or how to engage, or hasn’t been brought up to speed on your systems. As a result, the value delivered in the call is precisely zero (in fact it’s negative, because you’ve disappointed your customer).

On the other hand, the trained rep easily delivers $30 of brand value to the customer, at a cost, as stated, of $5. So, instead of zero value, there’s a profit to the brand of $25. A comparative ROI of infinity.

And of course, the untrained person doesn’t fall into this trap once. Instead, it happens over and over, many times a day.

The short-sighted organization decides it’s ‘saving money’ by cutting back training. After all, the short-term thinking goes, what’s the point of training people if they’re only going to leave. (I’d point out the converse of this–what’s the danger of not training the people who stay?)

Granted, Seth speaks in the context of marketing, sales, and business – his “lane”. But really, training – education – is relevant to any and every facet of life.

The more training you have, the more education you have, the more knowledge you have, the more it pays off.

Because to Seth’s last point: you stay in your life, so what’s the danger of going through life untrained and  ignorant?

Seth concludes:

What’s not so easy is to take responsibility for our own training.

We’ve long passed the point where society and our organization are taking responsibility for what we know and how we approach problems. We need to own it for ourselves.

If I apply this to one of my “lanes” – self defense – I actually am pretty astounded at how much people don’t take on responsibility for what they know and how they approach problems, which is odd because these are the same people that espouse how they have/carry a gun because they accept responsibility for their own personal safety. Often times there’s belief they are “good enough” and will be able to handle themselves if the flag flies, yet they’re unable to quantify what “good enough” should be – but whatever it is, I’m it (apparently).

Grant Cunningham writes about “shooting well”:

Any shooting you do — whether in competition, for hunting, or in self defense — is a balance of speed (how quickly you shoot) and precision (the size of the area into which you can shoot)….

Most people evaluate their shooting skill level under only one of those two factors. Either they focus on how precisely they can shoot, or they focus on how quickly they’re shooting. Either one in isolation gives an incomplete view, and the same is true when evaluating a gun; if you shoot slowly enough, so that each shot is a completely separate event unaffected by what came before or what will come after, then most guns can be shot “well”.

In other words, just about anyone can shoot just about any handgun (or rifle) “well” for one shot. It’s when you need to fire more than one shot, or when time becomes a factor, do you discover how things like recoil, weight, hand fit, and more affect your ability to shoot well. It’s not just about tight groups!

Granted, Grant’s writing was alluding to issues of caliber and recoil, but the whole of his article touches on the fact that most people believe they can “shoot well”, yet aren’t fully considering the complete context under which they may have to shoot.

That complete context, in terms of self-defense, is likely to go beyond these issues of caliber, recoil, and marksmanship. If you are in a self-defense incident, there’s going to be chaos, adrenaline, and intense high-pressure split-second decision making. Can you “shoot well” in that context? Remember: doing “well” in that context may actually require you to not shoot at all.

Some people are proud to seek out the least amount of training possible. They want the cheapest, least-hassle solution. As few dollars spent, as few hours in the classroom or on the range. It’s as if they are proudly seeking ignorance. I grant, if you can spend $50 or $500 and get precisely the same results, I’d go for the $50 option as well. But like most things in life, you do get what you pay for – and you get more spending $500 on a weekend training with Tom Givens or Massad Ayoob.

Especially if you contrast that $500 against the potential $50,000 or $500,000 or more you could wind up spending on a lawyer. Because ignorance of the law can be mighty costly.

You may not be training to be a customer service rep answering phone calls about a product. But aren’t you trying to bring value into your own life? You’re going to be staying in your life, hopefully for a long time, so take the time to invest in yourself. Don’t expect the state or others to provide “adequate” training, because it usually is not. Take the time, the money, the responsibility to invest in yourself. The education will pay dividends.

2015-12-29 training log

Pretty good stuff today.

Not much to say other than just happy to keep seeing things going up. Weights up, reps up. All in all good.

Only thing to note is on the lat raises, in an attempt to “get something out of it”, I’m really working on slowing the eccentric, plus keeping the rest time between sets short (1 minute). If I do that, I seem to get something out of it. So weight and reps may not be changing much, but at least with this approach I feel like I’m getting more out of it.

Based upon Paul Carter’s Inception program

Week 4

  • Bench Press
    • bar x 6
    • 95 x 6
    • 115 x 6
    • 135 x 6
    • 155 x 6
    • 175 x 12
    • 155 x 18 (AMRAP)
  • Lat Pulldowns (curl grip)
    • 95 x 10
    • 105 x 10
    • 115 x 10
    • 125 x 10
    • 135 x 13
    • 110 x 19 (AMRAP)
  • DB Rows
    • 55 x 10
    • 60 x 10
    • 65 x 10
    • 75 x 11 (AMRAP)
  • Bent DB lat Raises
    • 12 x 12
    • 12 x 12
    • 12 x 12
    • 12 x 12

2015-12-28 training log

Week 4, and I’m liking where things are going.

Today was good…. well, sorta good.

Truly it was good. Everything moved well. Weights are going up, getting heavier. In fact, whereas last week I worked up to 205 for a “moderate” set, this was to be a work-up to 6 moderate/hard reps. Things were feeling really good so I adjusted and worked up to 235 instead of the planned 215. That felt right.

But I’m not sure what brings that about. Is it the progression? Was I a little too light to start? Was it getting lots of rest the past few days? Was it all the food consumed the past few days? That my body is getting used to training a little harder, a little heavier? I’m really not sure what to attribute it to at this point. But I’m just happy for it.

Tho, not totally happy, just because it feels horrible that 235 for 6 reps was “moderate/hard”. I’ve lost so much strength, it bums me out. If I look back over the years, it almost seems like I’ve made zero progress. But I have to remember, that’s not true. Losing 66 lbs. is a lot of progress! Building the muscle that I have (else that 66 lb. loss wouldn’t look as good), is progress. All it really tells me is the thing I really want is being stronger: not leaner, not bigger, but stronger. Sure, I do want the other things, but they are secondary. And this coming year is really going to focus still on the lean and big parts of things, not so much the strong part. So that still bums me out a bit. But hey… I’m healthier than ever before. I haven’t been this lean since… too many years. I still look better and am stronger, overall, than I have been at any prior point in my life. And I’ve got the good health to be able to do it, the time and money to afford the gym, the food, the coaching, whatever else.

Really, my gripes are minor annoyances in the grand scheme of things. And if I keep a perspective of years instead of months, then spending the whole of next year continuing on leaning out, but progressing to my key priorities then well… it’s all good. Make it a life-long journey, and just be patient.

As for specifics.

Squats went well. No complaints.

Curls and extensions, nothing to write about.

Calf raises. The 5-second pause between each rep continues to kill me. Just nuts. That said, I had to cut the last set short. Due to an old ankle injury, the flexion the foot/ankle gets put into in the bottom position sometimes causes ankle pain in the bad way. Well, one of the first reps of the 4th set just hurt bad; I tried to keep going, but the pain remained and was not going to be “worked through”. So I stopped short, thus just the few reps I got. Ah well.

Based upon Paul Carter’s Inception program

Week 4

  • Squats
    • bar x 6
    • 95 x 6
    • 135 x 6
    • 155 x 6
    • 175 x 6
    • 195 x 6
    • 215 x 6
    • 235 x 6
  • 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
    • 85 x 12
    • 90 x 16
  • Seated Calf Raises
    • 30 x 20
    • 30 x 20
    • 30 x 20
    • 30 x 4 (see notes)