2014-04-18 training log

Based upon Paul Carter’s LRB-365 and Base Building

  • BB Rows
    • 140 x 8
    • 140 x 8
    • 140 x 8
    • 140 x 8
    • 140 x 7
  • Seated Cable Rows
    • 95 x 15
    • 95 x 15
    • 95 x 13
  • Shrugs
    • 155 x 20
    • 155 x 20
    • 155 x 16
    • 155 x 15
  • Wide, Neutral-grip Pulldowns
    • 95 x 15
    • 95 x 15
    • 95 x 15
    • 95 x 15
    • 95 x 13
  • BB Curls
    • 30 x 27/12/8 (rest-pause)
  • Today was an 80% day.

    I only got a few hours of sleep too, which didn’t help. But you just get up and keep going. I should be able to rest alright this weekend.

    Still trying to focus a lot on being slow and controlled in the movements, really feeling the muscle, letting it work, focus on the negative, etc.. It’s such a different way to lift.

    Have a reason

    I know.

    “It’s cool.”

    But so what? What does it really gain you? What true purpose does it serve?

    In his book, Strength, Life, Legacy, Paul Carter writes about having a reason for everything:

    Every movement, set, rep, volume, frequency, everything you do, you should know WHY you are doing it. Are you doing this because someone said you should, or are you doing it because someone said you should be doing it? If they did, did they tell you why you should be doing it?

    When you sit down to write out your routine and your programming, everything should have a reason for being on that piece of paper. And it shouldn’t be vague, like “I do this because I wanna get jacked.” That’s not really a clear cut reason.

    I bench press because I need to build my bench for competition. I do inclines after that because I have found that inclines help my bench press very much. I get very good carryover from it.

    I do pause squats to build my bottom position strength.

    I do block deadlifts and shrugs because block deads have helped me off the floor as do shrugs (yes shrugs have helped me off the floor). This is where I am weak in the deadlift.

    I do some curls because it helps keep my elbows feeling good.

    I do ab work because I compete beltless, and I know my abs need to be very strong.

    That’s basically my whole competition routine breakdown. Everything I do has a very particular reason for being in there. If you have movements in your routine, have a reason for each one being in there. Otherwise why is it in there?

    Always ask yourself these kinds of questions in order to help make yourself a better programmer and planner.

    Yeah, it’s about powerlifting, but it applies to anything in life.  If you are doing something, you should have a specific, known, and articulable reason for it.

    I’m going to apply it to firearms.

    During classes at KR Training, we see all sorts of equipment selection, we see people that come from having other training backgrounds. We question people as to why they have this equipment, or why they do some skill in some way. This isn’t to prove that our way is right and theirs is wrong, it’s about ensuring there is a solid reason. I can think of two illustrations.

    I remember we had a student that had a lot of training from another school. At that school, they taught to always rack the slide. Yes, this often meant they ejected a good round. We asked why he did what he did; “because it’s what I was taught”. Of course, but why? “To ensure there’s always a round in the chamber.” So far, so good, but didn’t you know there was one? “Yes, but it doesn’t matter because always doing it eliminates the need and time consumed doing a diagnostic check.” Fair enough. He understood the trade-off of losing the round (and being “down by 1”), and he knew that in a more administrative situation to just do things like press-checking. But when he was “in the fight”, it was a far simpler mode of operation to just always rack it and ingrain that motor habit, instead of having diagnostic branching and decision making. That’s not how we do it, but he knew what he was doing, why he was doing it, the trade-offs, was willing to accept the trade-offs, and basically had a thoughtful decision instead of blindly following tacticool dogma. No problem there, man.

    We have seen various types of equipment, including those ultra-minimal holsters that are nothing more than a clip of kydex that covers the trigger guard, with a string attached so the kydex breaks away when you draw the gun. OK, why do you use this equipment? What does it gain you? What are you losing? Is this the best equipment for a class (you’ll be drawing and reholstering numerous times; is this going to facilitate or inhibit class)? Outside of class, how do you expect to reholster? If you did have to draw your gun in self-defense, how much fiddle-farting are you going to have to do to reholster that gun (because you will need to)? and do you think you’ll always have a nice, calm opportunity to do so? Let’s not get into the SERPA holster either…

    In the end, there’s not always One True Right Answer to things. Those little clips may wind up being the right answer given your particular daily circumstances. Me, I don’t like carrying really small guns, nor do I like changing my carry gun to match my pursue or the weather. But time to time it happens that circumstances force me to make choices I wouldn’t normally make. At least I can explain and articulate my choices and reasons.

    Don’t take this as a dis on your personal choices. In fact, don’t let ego get involved in the first place. Make sure you have solid, articulable reasons for your decisions and choices. Make sure they are helping you achieve your goals.

    2014-04-16 training log

    Wow. I haven’t worked this hard in a while.

    Based upon Paul Carter’s LRB-365 and Base Building

    • Squat
      • BW x 10
      • BW x 10
      • bar x 5
      • bar x 5
      • 155 x 5
      • 185 x 4
      • 215 x 3
      • 245 x 2
      • 275 x 1
      • 185 x 15
      • 185 x 6
    • Stiff Leg Deadlift
      • 205 x 8
      • 205 x 8
      • 205 x 6
    • Leg Press
      • 160 x 20
      • 160 x 17
      • 160 x 17
      • 160 x 15
    • Standing Calf Raises
      • 40 x 12
      • 40 x 12
      • 40 x 12
      • 40 x 12

    Wow. Today kicked my ass.

    I continue to go up in weight and reps, trying to find my place again. I’m getting there tho.

    I opted to wear a belt again. I haven’t worn a belt in many many months. I wore it on my 2 and 1 sets, and forgot how tight to pull it. When I was in the hole with the 275, I’m pressing out with my abs and was like “where’s the damn belt?”. It was tight, but not tight enough. One more notch would have done it, and I did that on the 185’s. In most respects, this was a “remembering” effort on using the belt.

    That said, I felt wickedly worked after this session. I skipped lunges because I was wiped. Looking back, I probably shouldn’t have, but too late now.

    One thing I’m thinking about is what to do next. I’ve been running Paul’s program for about 10 weeks straight, but it’s not been an exhausting 10 weeks since it started out as ankle rehab. I do think I’m finding my weights — like I probably will go up to 285 next week (with belt), but keep the reps at 185. I did play with Paul’s percentages and I’m way off his numbers — mostly because I started out just picking numbers, and have done simple +5 or +10 increases to keep things simple while I found my way back.

    So, I think I’ll go another 2 weeks (end of April) and find where my weights should be. Just stay the course, minor changes just to try to settle in. Take a week off. Then come back and start on more formal application of Paul’s protocols. I’m not 100% sure how I’ll do it, but I might do something like another 6 weeks of Big-15-style work, then maybe do 9 weeks of Strong-15. I dunno, we’ll see. Still thinking through stuff, but I think that I can call “rehab” done, and that I should be finding my way back. There’s no question I’m adding muscle mass, which I like. But I do want to get some strength back because I lost a bunch.

    2014-04-14 training log

    Based upon Paul Carter’s LRB-365 and Base Building

    • Incline Press
      • 45 x 5
      • 45 x 5
      • 110 x 5
      • 130 x 4
      • 150 x 3
      • 180 x 2
      • 200 x 1
      • 155 x 14
      • 155 x 4
    • DB Bench Press
      • 60e x 10
      • 60e x 8
      • 60e x 7
      • 60e x 6
      • 60e x 6
    • Behind the Neck Press
      • 90 x 8
      • 90 x 8
      • 90 x 7
    • BB Upright Row
      • 55 x 15
      • 55 x 15
      • 55 x 15
      • 55 x 12
      • 55 x 11
    • Tricep Punchdowns
      • 70 x 40 (each arm)

    A solid enough day.

    I did try plowing through the reps… so close to 15. I actually went for a 15th rep but as soon as the bar was on my chest it was evident it was not coming back up. I thought I had it in me, I thought wrong. 🙂 So it was a big heave-fest getting it up. I did get it up, took a bunch of effort, and that took a lot out of me as you can see by the later weights. I was cleanly set to go up to 60’s on the DB bench pressing, but I think I lost a bit due to pushing it too far on the inclines. Oh well, I don’t feel bad about it, but I won’t count the 15th rep.

    That all said, I think that all my injuries are fading pretty well. Ankle feels really good, shoulder feels good. I think my chest and back days are both settling in well, and just my squat/leg day needs to still come up some, to find really where my work weight is at. I don’t think I’m too far off from finding it, just not there yet.

    I’ve been flipping through Paul’s 3 books working to absorb more of his philosophy. I have started thinking about longer-term plans now, as I emerge from this transition period. Yes, I really like Paul’s stuff. I loved 5/3/1, it really did a lot for me, but I cannot deny I felt more beat-up on the program — it’s a lot of lower-rep heavier lifting. It doesn’t have to be that way, of course, but that’s just me. Still, I love 5/3/1 and recommend it highly because it’s solid and well-rounded (principles, protocols, programs… all levels can use it, it’s just good stuff and it works if you do). It’s been fun switching to Paul’s work tho. Many same philosophies and principles as 5/3/1 (stands to reason, given Jim and Paul are friends and talk often about such matters), but certainly a different approach. And since I’m not in a pure strength-building mode, well… yeah, Paul’s stuff is fun to explore right now.

    I’m thinking that once I get my weights where they need to be, I will take a trip on Paul’s specific programs, probably based around his basebuilding approach. I will readjust all my weights to match his programmed percentages, then try the 6 weeks of mass building, 1 off, 6 weeks of mas building, 1 off, then 5 weeks (or whatever it is) of basebuilding, then 1 off, then a “strength peaking cycle”, and well…. just see how it all goes. See how Paul’s protocols work out for me overall.

    If nothing else so far I can say, I feel a lot less beat up. I do feel strong, but can’t really comment where my strength lies since 1. I’m not lifting apples to apples compared to what I did before (before it was all flat bench, now it’s all incline bench), 2. I’m still coming back up on things (e.g. squat). I can say I’m getting bigger. It’s quite obvious in the mirror that things are growing (huzzah, traps!). This is all good.

    Sunday Metal – Top Metal Albums 1990-2000 – #16 Death

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

    #16 – Death – Human

    “Flattening of Emotions”

    On hearing protection – learn from my mistakes

    Oh what a difference there is in hearing protection.

    There’s no question I’ve lost some of my hearing — just ask my wife. 😉  The main culprit in my life is loud music, but motorcycles and guns haven’t helped. On the guns front, I just got a major upgrade in preserving what hearing I have left.

    I used to just have thick passive ear muffs. Offered like 33-34 NRR, worked nicely, but of course, you can’t hear very well — which is the point, but did make things difficult when in classes or teaching and you need to hear and give range commands.

    So I bought a pair of Pro Ears Predator Gold. Why these? Because Pro Ears are top of the line. But I got the “slim cup” model because if I was going to spend that much, I wanted something I could use with any firearm. At the time, I was doing more long-gun shooting, so this made sense. Since then tho, I’ve found that I pretty much stick with handguns. But more so, a vast majority of time I’m around guns it’s during a class when there could be up to a dozen handguns going off at the same time, rapidly, many rounds, and yeah, that gets loud.

    So something like the Predators, with only about 26 NRR, are OK, but not the most protection you can get.

    What made it worse? After all the sun, sweat, sunscreen, etc. the cup pads were getting hard. With the pads getting hard, that meant they didn’t hold to my head as snuggly as fresh pads would. Furthermore, with both my seeing glasses and then shooting protection glasses, the arms of the glasses go under the muff cup pads, which breaks that seal even more. I had noticed over the past year that I didn’t always like being in classes, too close to the line. I’d be flinching and finding that there was just too much noise coming in.

    I finally got off my duff and ordered a new set of ears: the Pro Ears Pro Tac Mag Gold. They say they have 30 NRR, but I’ve seen this model also listed at 33 and 34, so who knows… maybe minor design changes over the years? I finally got to wear them in classes a few weeks ago, and gee if I wasn’t happier!

    The cup pads were soft, and conformed quite well to my head.

    The band was pretty tight, and really held the cups in place and pressed things firmly against my head. Not too firm that it hurt, but firm enough to ensure a good seal. This along with the fresh pads helped mitigate the glasses issues.

    The extra NRR? Well, I’ll just say I barely noticed the gunfire, in terms of it “hurting” my hearing. Awesome!

    I got this particular model because they can accept CR123A batteries. That’s nice for me since I have enough things using that style of battery, I don’t have to have a special load of “N” size batteries just for my hearing protection. They do warn this takes up a little more cup space, but it was not a problem for me. In fact, I always felt the cups were too shallow in the Predators for me, which may have helped cause some of my problems because 1. it meant less snuggness against the face, 2. if there was physical contact, it could be transmitting the sound waves right down to my eardrum anyways.

    Now, the Tac model inverts the cups to help with cheek weld. Well, maybe YOU can do it, but I tried and it was just a fail. So I flipped my cups over (easy to snap off and on). Sure the logo is upside down, but who cares.

    So folks, a few lessons:

    1. Get the best hearing protection you can. You spent all that money on a great gun to help protect your life. But to have your life and lose your hearing wouldn’t be so hot. So, protect it and don’t skimp. I’ll still keep my Predators around for long-gun use, but using them will be exception and not the rule.
    2. Keep the hearing protection in good shape. Replace the pads, keep fresh batteries around, give it a wipe-down before you shove it back in your range bag, and so on. Take care of your investment.

     

    2014-04-11 training log

    Based upon Paul Carter’s LRB-365 and Base Building

  • BB Rows
    • 140 x 8
    • 140 x 8
    • 140 x 8
    • 140 x 8
    • 140 x 7
  • Seated Cable Rows
    • 90 x 15
    • 90 x 15
    • 90 x 15
  • Shrugs
    • 140 x 15
    • 140 x 15
    • 140 x 15
    • 140 x 15
  • Wide, Neutral-grip Pulldowns
    • 90 x 15
    • 90 x 15
    • 90 x 15
    • 90 x 15
    • 90 x 15
  • BB Curls
    • 40 x 12
    • 40 x 12
    • 40 x 12
    • then drop set to 30, then 20, amarp
  • Solid day. I continue to work on having slower, more controlled movements, especially the negative.

    Big experiment was dropping my shrug weight down (just used the same weight as the rows, so I didn’t have to futz with the bar). Shrug up, then really slow down. Yeah, that was pretty killer.

    I can tell this is about the best my back has responded to work. Heavy-ish weights, higher reps (8-15), slower movement especially on the negative. Yeah, this works.

    Engagement Distances

    The April 2014 Rangemaster newsletter discusses engagement distances of private citizen self-defense incidents. You should read the whole article (it’s only a page long), but here’s a key take-home:

    We have had over 60 student involved shootings. Of those, two incidents occurred at less than 3 yards. One involved intentional physical contact between the shooter and the offender, the other involved purely accidental contact. The vast majority of these shootings occurred at distances between 3 yards and 7 yards, with the bulk of those at 3 to 5 yards. So, we see that the typical self-defense shooting is well beyond arm’s-length and may be past the length of your car. The average American sedan is 16 feet long. That is approximately 5 yards. My Silverado pickup is a little over 18 feet long, or 6 yards. This is way beyond arm’s-length.

    Another useful thing is a graph Tom made:

    Now consider that. 92.1% of his student incidents were in the 3-7 yard range! That’s certainly not “arms length”.

    Here’s another point to consider.

    I was recently listening to a trainer/instructor giving some shooting advice. He said something to the effect of learning to shoot at 25 yards, because if you can do it there, you can do it at closer distances. I take some issue with that statement.

    Now, I understand where he’s coming from, because generally speaking getting acceptable hits from 25 yards is a harder task than getting acceptable hits at 3 yards. And if you can do a harder version of a task, you can probably also do the easier version of the task. So I get what he’s after and I don’t totally disagree with him.

    But here’s the thing.

    It’s harder.

    If I’m teaching someone to shoot, I am not going to set a target at 25 yards and expect them to hit it. No, I’m going to start them out at 3, 5, or 7 yards (depending what the range will let me do, the closer the better) because I want the student to succeed. If the first thing the student does is fail, that doesn’t bode well for their ego, nor their desire to keep coming back to learn (nor their perception of you as a teacher). If they can see “yeah, I can do this!”, then you slowly build up to a higher difficulty level. Build their confidence, build their skill and ability. This is how you teach, and how most people are receptive to teaching and learning.

    It also brings me back to my discussions on minimum competency. If I need to get someone going with the minimum skillset that gives them the most payoff when weighed against the most likely circumstances and situations they could find themselves in, then I want to work them in that 0-5 yard, 0-7 yard, maybe out to 10 yards range. If the student’s goal is to learn how to use a pistol for self-defense, if the overwhelming majority of incidents happen in that 3-7 yard range, then at least at the onset the student should learn to function in that context and the teacher should verify that the student can function in that context!

    Furthermore, it is a different skill to shoot at 25 yards (go read Brian Enos’ book).

    While it’s unfortunate that Memphis is such a violent city (read another article in the 2014-04 Rangemaster newsletter about “Violent Crime Reporting”), it does provide us with a fair amount of data we can use to better understand self-defense incidents, what happens during them, and how good citizens can respond to them.  Yes, learn to shoot well at 25 yards, but start first at 5 yards.

    (thanx to Tom Hogel for the graphic, and the inspiration to write this article).

    2014-04-09 training log

    Based upon Paul Carter’s LRB-365 and Base Building

    • Squat
      • BW x 10
      • BW x 10
      • bar x 5
      • bar x 5
      • 145 x 5
      • 175 x 4
      • 205 x 3
      • 235 x 2
      • 265 x 1
      • 185 x 13
      • 185 x 6
    • Stiff Leg Deadlift
      • 195 x 8
      • 195 x 8
      • 195 x 8
    • Leg Press
      • 160 x 15
      • 160 x 15
      • 160 x 15
      • 160 x 15
    • Lunge
      • BW x 10e (5, switch, 5, switch, etc.)
      • BW x 10e (5, switch, 5, switch, etc.)
    • Standing Calf Raises
      • 35 x 15
      • 35 x 15
      • 35 x 15

    Happy with today. Weights and reps are going up. My work-capacity seems to be improving too. All this leg work at higher reps (with heavy weight, relatively speaking) is really killing me. Plus, I only take about 1 minute of rest between sets, so I never fully recover. It all adds up. But every week I get a little better, so it’s all good.

    Just going to keep going, slow but sure. I’ll get back to where I was eventually.