2014-06-20 training log

Had a workout partner this morning. 🙂

Based upon Paul Carter’s Strong-15 (LRB365)

  • Wide, Neutral-grip Pull-ups
    • BW x 3
    • BW x 2
    • BW x 2
    • BW x 1
    • BW x 1
  • BB Rows
    • 135 x 10
    • 135 x 10
    • 135 x 10
    • 135 x 10
    • 135 x 8
  • Meadows Shrugs
    • 65e x 12
    • 65e x 12
    • 65e x 12
    • 65e x 12
  • BB Curls
    • 45 x 20
    • 45 x 20
    • 45 x 15
    • 45 x 12
  • Youngest joined me today.

    Periodically he asks if he can come with me to the gym. I don’t say no, but it hasn’t worked out for some reason or other in the past. But he came up to me again a couple days ago, asked, and so finally it happened.

    Of course, he can’t spot worth a darn. 😉 But it’s all good. It’s a lot of curiousity about what it is that I do, and what goes on in the gym. I think there’s also a bit of fascination with the gym and all the equipment.

    So I just had him do the same things I did, tho of course very scaled back. A lot of focus on body mechanics, like where to bend, keeping the back straight, and other things — posture’s a big one. And just kinda “doing what Dad does”.

    I’m not sure he’ll come with me on a regular basis, tho that would be fine if he did. But I did tell him how a lot of what he can do is just stuff at home. He knows how to do a push-up, so I showed him how to do a burpee. grin I told him, get where you can do that 10 in a row every day… that will be awesome, and you’ll be on the road to being awesome.

    One of the better gym days I’ve had in a while… and it had nothing to do with the weight I lifted. 🙂

    Ergo Delta Grip – First Impressions

    I read about the Ergo Delta Grip in a recent issue of American Rifleman magazine. I thought it was interesting — a “better” grip for a J-frame (S&W snub-nose) revolver, that takes away some of the pain of shooting, helps bring about a natural point of aim, and is dolphin safe (ok, I made up that last one). Sounds interesting enough to check out.

    Here’s the copy from their website:

    The Delta Grip™ is the first truly ergonomic grip for J Frame revolvers. Designed for the most important part of the gun, the shooter, the Delta Grip was engineered to fit the natural point of aim and mechanics of the human hand, wrist and arm. The result is a grip with a superior natural point of aim, comfort and control. Fits round butt J-Frames. Will not fit on Smith and Wesson Bodyguard 38 Model (sku 103037 and 103038).

    I ordered it from MidwayUSA. It was backordered, but eventually came in. Note: paid for this with my own money, this is my own assessment.

    I put it on my S&W 442 and did some initial dry fire work with it.

    Dry Fire Impressions

    It’s big. It really fills the hand. This is good. It has a lot more surface area, covers the backstrap, and yes you now have a place to fit your support hand! More surface area of the grip allows for more hand/palm on the grip/grun, and thus better control. This is all good.

    That said, it is kinda big. For someone with small hands, I don’t think this is going to work all that well. Gun fit is very important, especially when it comes to a revolver having a long and heavy trigger press. The Delta Grip does make things larger, makes for a longer length of pull, and thus it just won’t work for smaller-handed folks.

    However, it’s not so big as to change the concealment profile. Sure, it changes it some because it is larger. But I found in all the places that it matters, it didn’t change all that much compared to say the “boot grips“. But the thing is, the profile does change enough that it could matter. For example, pocket carry is going to be a little more difficult. There’s just more grip, it will fill the pocket a bit more, and it’s going to require a different bit of mechanics and thus pocket “room” to get your fingers around and get a good grip on the gun. Also, the surface is “rubber”; not sure what it’s actually made out of, but it’s a “rubbery-like” texture, that certainly grabs things. While that’s good for your grip, it’s not good for clothing — will drag someone on the pocket draw (unless you can get your hand all the way covering it, see above), and in a holster on your body clothing can “stick” and drag a little bit on it which could affect your concealment. I didn’t try on the ankle (don’t have such a holster as I never carry that way), but again depending upon your clothing it may be just big enough to cause an issue.

    These are the trade-offs, folks.

    Another thing I worked on dry was drawing. Now, pocket carry is almost out of the question for me any more, because my pants fit quite differently now due to squatting and deadlifting. So I did some holster work, both from 3 o’clock and appendix. I guess this is a grip you’re going to have to get used to. I’m not really sure how to describe it best, but like with a regular gun, there’s a feel, there’s index points when you go to draw… when your hand comes down on the gun, it’s able to do things like slide up under the beavertail and then you know you’re in place and can draw. Here, no such tactile feedback. Even with boot grips on there isn’t anything like a beavertail to index against, but you can still index into the right place into your hand due to how things are shaped. Not so with the Delta Grip. It just felt really awkward to me. But that said, I almost never had a bad grip on the draw. It just FELT really strange to me. As I said, this is initial impressions, so this may be just one of those things I’d have to get used to. All in all it wasn’t a problem to draw, just weird. Caleb @ GunNuts did a review of the Delta Grip and he mentioned how it hurt when his hand was too high and touching metal instead of fully behind the grip. It’s easy to get into that position on the draw, so take that for whatever it’s worth. Frankly, I think this is just one you gotta practice with to learn it.

    As for the issue of “natural pointing”, it lived up to that. It’s just slightly different enough (vs. traditional angles you get out of a J-frame) and it’s pretty nice to just point and click.

    Live Fire Impressions

    Using the same S&W 442, I did some “side by side” comparisons. Alas, I didn’t have 2 revolvers, so I just would put one set of grips on, shoot, switch grips, shoot the same, see how things felt.

    I used two types of ammo.

    1. My .38 Special plinking handload.
    2. Speer Gold Dot .38 Special +P 135 grain

    The two grips were:

    1. The Ergo Delta Grip (of course)
    2. DeSantis Clip Grip

    The DeSantis Clip Grip has been on my 442 for a couple years now and has been my preferred grip. I’ve gone through lots of different grips on my snub, and so far the DeSantis Clip Grip has been my favorite. Yeah, good old Boot Grips are tough to beat too… but the Clip Grip is that plus the clip so….

    First, some eye candy.

    S&W 442 with DeSantis Clip Grip

    That’s my 442 with the Clip Grip.

    Here’s the same with the Delta Grip

    S&W 442 with Ergo Delta Grip

    So you can see what I mean by “bigger”. There’s just a lot more side surface area, which is great for filling the hand and giving you somewhere to put your support hand. But it may not work out for folks with smaller hands.

    How did it shoot?

    It was… interesting.

    One big reason I got it was hoping for something that would help mitigate some of the felt recoil. And the Delta Grip? It does… but it doesn’t.

    First, it certainly does reduce the overall felt recoil. There’s just more rubber there, especially over the backstrap. It’s going to absorb energy before your hand gets to feel it. This was evident with both the plinking loads and the Gold Dots.

    But yet… it doesn’t. Look at these backstrap pictures

    Backstrap of S&W 442 with Ergo Delta Grip

    Backstrap of S&W 442 with DeSantis Clip Grip

    Top is the Delta, bottom is the Clip.

    Look at the contour of the backstrap. Notice the Delta Grip is a bit more pointed? That’s a nice focused area of force transmission. Think of it like walking in snow: your bodyweight (the force) doesn’t change – focus all your weight in a tiny area (your foot) and you fall through the snow, but spread that weight out over a larger area (snowshoes) and you can walk on the snow.

    That pointed backstrap drove the grip into the palm of my hand pretty forcefully. So while yes I could tell overall the felt recoil was reduced, what was transmitted was more focused in certain areas. So it’s weird that yes it was less recoil, but in some ways it hurt more than the bare-backed Clip Grips!

    Didn’t really like that.

    I am pretty sure that if I shot a few hundred rounds of +P  through my snub, I’d be happier with the Delta Grip than the Clip Grip. But I know I’d still walk away sore. Long ago I had used some Pachmayr Compac grips on my snub and they were great at mitigating the pain, but they were just too bulky for practical use.

    Pointing was fine. Shooting was fine. My issues of grip and drawing remained, but again I reckon this just needs practice and getting used to it. I did appreciate the extra room for my support hand, but after all this time of shooting the snub I’m so used to it that it doesn’t really matter.

    Final Impressions

    The Ergo Delta Grip has a lot of potential. I think it can serve a good niche because it doesn’t add too terribly to the profile of the gun, and strives to address grip issues that are just part of having a snub. So there’s a lot of good here.

    But I just can’t use them. That “pointed” backstrap is just too much. If they refine the grip with a more rounded backstrap, I betcha this will be really awesome. But doing so, I’m not sure how that will affect other aspects of the grip and thus if it’s really possible. I’ll leave that up to Ergo’s design and engineering team.

    I do want other people to shoot it and see what their impressions are. It may be a personal thing: my hands vs. your hands.

    For now, I’m going back to my DeSantis Clip Grip. It works best for me. I can grip it reliably. I can shoot well. It’s very low-profile no matter how I carry it. And yes, the clip is just such a handy feature from time to time.

    Updated: Tom Hogel, another KR Training instructor, had this to say about them after I lent them to him:

    “Poked” me holster carry and difficult to get a grip on from a pocket holster. Don’t see any real advantage over gripping the crap out of my current rubberized grips.

    Another KRT instructor has them now. Awaiting his feedback.

    I’m finding more reviews of the Delta Grip online, and it’s starting to seem that people find them interesting and find similar strengths like more grip area (more length for the pinky, more slab for the support hand), similar weirdness (it’s just different, you have to get used to it and practice a lot with it), and similar downsides (the pain from the more focused recoil; doesn’t really work for pocket carry). Who knows… maybe it will inspire Ergo to tweak the design and come out with a version 2.0.

    2014-06-18 training log

    Bench is fine. Knees… not so much.

    Based upon Paul Carter’s Strong-15 (LRB365)

    • Bench Press – cycle goal: 245
      • bar x 5
      • bar x 5
      • 105 x 5
      • 120 x 4
      • 140 x 3
      • 155 x 2
      • 165 x 1
      • 180 x 1
      • 190 x 1
      • 155 x 20
    • Incline Press
      • 10 x 105
      • 10 x 105
      • 9 x 105
      • 7 x 105
      • 10 x 95
    • Machine Flye
      • 60 x 20
      • 60 x 20
    • Pushdowns
      • 50 x 20
      • 40 x 20
      • 40 x 20
      • 40 x 20

    Bench was fine. Things feel light and pretty solid. Went with ring finger on the rings and things feel much better. So I guess, generally speaking, ring finger on the rings for flat bench and pinkies just inside the rings for incline.

    This first phase is supposed to feel light, and it does. So, good.

    While this isn’t a “leg day”, I need to mention my left knee. I don’t know what’s wrong with it, but I start squatting down and about 1/3 of the way down there’s a sharp pain. Consistent. If there’s less weight on the knee, it’s not a problem. It rides with me about 2/3 of the way down, then dissipates. I don’t feel much of anything going up. I’m not sure what this is, and I think this is really at the heart of my prior issues that I thought was from the ankle… or maybe it was both and with the ankle doing much better now the knee comes forth.

    I actually think this has been something that’s been slowly creeping up on me for a long time. Not sure what nor why. But I’m going to make some further changes to my warmups and also try doing those same warm-ups every day (even off days). I’m going to go on an Aleve diet for a week or so and see what happens. Also bumping up my fish oil (usually 2 1g capsules 2x day, bumping to 3 2x), as that has helped me with joint issues in the past. Just going to take it slow and steady.

    FBI 2013 Preliminary Uniform Crime Report – Don’t believe the hype

    The Uniform Crime Reporting program (run by the FBI) is a collection of crime data from across the nation. There’s no policy here, no conclusions, no assessments, just data.

    While the most useful report is the full annual report, mid-way through the year the UCR issues a preliminary report on the year so far. The Preliminary Semiannual Uniform  Crime Report, January – June 2013 has been published.

    It’s not as detailed, nor as full of good broken-down statistics – you have to wait for the full annual report. But it’s still a good way to catch a glimpse of crime in the nation, especially violent crime and property crime.

    Here’s the summary:

    Preliminary figures indicate that, as a whole, law enforcement agencies throughout the nation reported a decrease of 5.4 percent in the number of violent crimes brought to their attention for the first 6 months of 2013 when compared with figures reported for the same time in 2012. The violent crime category includes murder, forcible rape, robbery, and aggravated assault. The number of property crimes in the United States from January to June of 2013 decreased 5.4 percent when compared with data for the same time period in 2012. Property crimes include burglary, larceny-theft, and motor vehicle theft. Arson is also a property crime, but data for arson are not included in property crime totals. Figures for 2013 indicate that arson decreased 15.6 percent when compared to 2012 figures from the same time period.

    Emphasis added.

    Crime is going down. At least, according to data reported to the UCR.

    It varies of course. Certain crimes changed more than others, certain regions of the USA had different amounts. Some places went up (e.g. Austin went down, Houston stayed about the same, Dallas went up). But on the whole and generally speaking, crime is down, according to this data.

    While most of this data only gives percentages and only looks at 1st half 2012 vs. 1st half 2013, you can still see that despite the slight uptick in crime in 2012, the overall trend remains downward.

    Or so it’s reported.

    Here’s the thing. We can only look at this data as the data given. Is it Truth? Maybe, maybe not, but hopefully it is. I say this because it’s not unheard of for departments to mis-report (under or over), change classifications, or other such “accounting tricks” to help make statistics look right. There might be politics involved, budgets to consider, and who knows what other factors (e.g. consider how many crimes are never reported at all; very common in rape situations). So, we just have to say “this set of data, for whatever this set of data is worth, says this”.

    However, I would like to think that any issues of “accounting tricks” or other matters that might skew data ultimately is a wash over time, or at least is constant enough year over year that while we can debate specific numbers, the trends will remain solid.

    And so yes, I would like to believe this data: that crime is going down across the USA.

    Why is it going down is of course going to be the subject of much debate. UCR gives no guidance here (which it shouldn’t). Everyone with an agenda will claim their pet politics are why things are down. I don’t think there’s any one single reason, and likely everyone’s pet politics probably had some sort of hand in the matter.

    The main take-home?

    The media loves to report on tragedy: murders, violence, mass shootings, corruption, scandal. Headlines, news feeds… it’s filled with reports of crime and violence. It gives you the perception that violent crime is on the rise.

    Don’t believe the hype.

    KR Training June 2014 Newsletter

    The KR Training June 2014 Newsletter is up.

    There’s been some schedule changes for the summer classes, to address student demand. My favorite is the DPS-BUG class, because we all know you start carrying small guns in the summer (hot, less clothing), so hey — you might as well ensure you can shoot well with it.

    The schedule is also getting fleshed out for the remainder of 2014, including the Suburban Dad Survivalist Field Day in August, which will include Dynamic First Aid from Lone Star Medics.

    See you at the range!

    2014-06-16 training log

    Getting used to it.

    Based upon Paul Carter’s Strong-15 (LRB365)

    • Squats – cycle goal: 325
      • BW x 10
      • bar x 5
      • bar x 5
      • 135 x 5
      • 160 x 4
      • 185 x 3
      • 205 x 2
      • 220 x 1
      • 245 x 1
      • 250 x 1
    • Pause Squats
      • 190 x 5
      • 190 x 5
    • Deadlift
      • WT x 5
      • WT x 4
      • WT x 3
      • WT x 2
      • WT x 1
      • WT x 1
      • WT x 1
    • Deadlift – Back off
      • 285 x 3
      • 285 x 3
      • 285 x 3
    • Leg Curls
      • 35 x 20
      • 35 x 20
      • 35 x 20
      • 35 x 20

    Week 2 of Strong-15.

    I am getting used to the workload of squatting and deadlifting on the same day. The weights felt fine, nothing was too taxing, and the whole day didn’t leave me feeling like I got worked over. I did feel a pleasant exhaustion by the time I left the gym, but I didn’t feel “dead” and drained.

    My knees are feeling stiff… in the gym, out of the gym. I try do do some bodyweight squats whenever I think about it. I also do one-leg “step ups” whenever I have something that’s tall enough, like taking the stairs 2 at a time, or there’s a place on the back patio where the drop to the ground is large enough, so I’ll use that. I probably should try adding some quad-specific stretches in and see if that helps.

    Sunday Metal – Top Metal Albums 1990-2000 – #7 Pantera

    When Metal-Rules.com posted their Top 30 Metal Albums 1990-2000, I thought it’d make a fun list for Sunday Metal.

    #7 – Pantera – Cowboys from Hell

    “The Art of Shredding”

    2014-06-13 training log

    My walk to the gym was the more interesting story.

    Based upon Paul Carter’s Strong-15 (LRB365)

  • Wide, Neutral-grip Pull-ups
    • BW (around 250) x 3
    • BW x 2
    • BW x 2
    • BW x 2
    • BW x 1
  • BB Rows
    • 135 x 10
    • 135 x 10
    • 135 x 10
    • 135 x 7
  • Meadows Shrugs
    • 60e x 12
    • 60e x 12
    • 60e x 12
    • 60e x 12
  • BB Curls
    • 45 x 20
    • 45 x 14
    • 35 x 20
    • 35 x 20
  • The more interesting story was the walk to the gym.

    Some wicked storms blew through Texas last night. My neighborhood was under a tornado warning. Heavy rains (nearby friend with a weather station reported a 0.5″ rain in 10 minutes!). Straight-line winds up to 70 MPH. It was a pretty precarious couple of hours. We came out relatively unscathed — tree limb down, lost a screen on a window, but really nothing much. But on the walk to the gym, I saw lots of downed limbs, and probably half-dozen down trees — some split/broken on the main trunk, a few fully uprooted. One was laying across a car (tho it didn’t seem to have any obvious major damage, but I’m sure there’s something). I’m sure chainsaws and roofers will be buzzing for the next couple weeks.

    As for the lifting itself. Just fine. I’m getting used to this dedicated back day stuff. I don’t feel like it’s enough volume, but I’m not going to change it. I can look in the mirror and when I look through the layer of fat, I can see there’s a back screaming to get out. So “sub-max” work is working. Could more volume do better for me? Don’t know, but for now that’s not important — follow the template.

    I did have some mental peed-outs. That 14 on the curls? I just stopped. I think I hate 20 reps. Probably wouldn’t have gotten to 20, but certainly could have done more than 14. Dropped the weight, and even on that last set I wanted to stop at 12 but knew it was all in my head and kept going.

    Anyways…. so far, so good. Onwards to week 2.

    Position Sul

    This video has started to float around, about “Position Sul”.

    While Sul has very specific and limited application, it’s worthwhile to know. If nothing else, it’s worth knowing where Sul came from, why it was developed, and under what conditions it’s applicable. Generally speaking, private citizens aren’t going to use Sul (you’ll note the application tends to be teams and contexts specific to law enforcement and military), but it’s still worth knowing and understanding.

    Oh, and this all comes right from the authoritative horse’s mouth. So, sit back for 8 minutes and receive a good education.