2014-03-21 training log

That went better than expected.

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

  • BB Rows
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 7
  • Seated Cable Rows
    • 90 x 15
    • 90 x 15
    • 90 x 12
  • Shrugs
    • 185 x 15
    • 185 x 15
    • 185 x 15
    • 185 x 15
    • 185 x 12
  • Wide Neutral-grip Pulldowns
    • 70 x 15
    • 80 x 15
    • 90 x 15
    • 100 x 15
    • 90 x 15
  • Incline DB Curls
    • 20e x 10
  • BB Curls
    • 20 x 50
  • 15 minutes elliptical

My shoulder still isn’t 100%, but it’s better every day. So today was a bit cautious, wanting to feel things out.

The big change I made? Going slower. I spent more time on the eccentric motion. Not necessarily going slower, like 2-0-4-0 count or anything. But more like normally my eccentric motion is merely something you have to do because that’s how our skeletal and muscular structures work, and so I have to do it in order to get back to the concentric motion again. Well, today I put more “meaning” into things. I’ve dabbled in this, but because I’ve been more concerned with strength and powerlifting style stuff (i.e. we don’t care how much weight you lower, it’s how much weight you lift… it’s “lifting” not “lowering”) well, that’s how it’s been. But I have been thinking that due to injuries, aging, and wanting to continue doing this for a long time that I may have to change up and adopt differnet protocols… including a more bodybuilder like style with moderately heavy weights, higher reps, more tricks for intensity (e.g. rest-pause, cluster sets, supersets, etc.). Ways to build without beating myself up so much.

So anyways, much of today actually wasn’t done towards this, but more because I wanted to be as gentle as possible to my shoulder. The above was a side-effect. But who knows… I’ve been giving it more and more thought. We’ll see. In part, its why I’m kinda like Paul Carter’s stuff, because I feel like that can still work to maintain some level of strength, but I can focus more on building.

As for how things went…

Of course, no chin-/pull-ups. 🙂

Rows went fine… dropped weight a hair and worked to be a bit slower, as I noted above.

But this felt like not enough work, so I added some seated cable rows for higher reps. I figured it would be a little less on the shoulder, but give me a good stretch and range of motion. It paid off. Felt good on my shoulder — kinda like the pulling at the bottom of the motion helping to move things into place a bit. Was more a good hurt than a bad hurt.

I also opted for different pulldowns. Instead of using a supine or pronated grip, I thought to try a neutral grip. I used that one wide bar with the neutral handles, and it was… different, but alright. No idea how much weight to use, went really light, worked up a bit. The range of motion isn’t as much because the shoulder blades come together (bar doesn’t get much lower than my nose/mouth, instead of touching my chest), but that’s alright. Again, really worked on being slower, more controlled.

We’ll see where this leads me. I actually might spend another week at this, then adjust things a bit because I feel like I’m “off injury” and can try normal things again. So, I should probably flip through Paul’s books again.

Survey says…

Austin Police Department released some crime figures for the SXSW festival:

City wide:

149 arrested for driving while intoxicated
96 arrested for public intoxication
28 arrested for aggravated assault
309 arrested for theft

Downtown:

22 arrested for driving while intoxicated
45 arrested for public intoxication
4 arrested for aggravated assault
66 arrested for theft

As soon as I read that, what came to mind was John Farnam’s saying about staying safe and managing risk in life:

Don’t go to stupid places; don’t associate with stupid people; don’t do stupid things. We will add to that, be in bed by 10 o’clock.

SXSW fails on all 4 counts. 🙂

2014-03-19 training log

Not there.

Based upon Paul Carter’s LRB-365 and Base Building – dealing with ankle injury

  • Squat
    • BW x 10
    • BW x 10
    • 45 x 5
    • 45 x 5
    • 115 x 5
    • 145 x 4
    • 175 x 3
    • 205 x 2
    • 235 x 1
    • 175 x 12
    • 175 x 6
  • 20 minutes elliptical

I’ve got a lot of stuff on my mind right now. Nothing bad, just immensely consuming. I couldn’t stop my mind from dwelling on it the entire time. It’s truly priority in my life right now.

So, I took a cue from Wendler, “jack shitted” it today. Just squat and leave.

The squats felt alright, tho I do feel weak as hell. I did feel something tho on the 205 and 235… did I really lose strength? Or have I lost confidence because I’m not wanting to hurt the ankle, I’m not sure if the ankle can take it, I’m compensating by changing technique or favoring my other leg or whatever.. and so it changes everything. I cannot say for sure, but especially on the 235 that occurred to me.

Best thing I can say? Just keep going. Next week, I’ll up it 10#, even on the rep sets and just see how things go.

I mean, part of me felt like I could put 225 on the bar and just go for like a 5×5 and be just happy fine. But then, another part of me said no… but as I think about it, it’s the part of me that’s thinking about the injuries and other little things that make me think “Crap, I don’t want to get hurt again… or hurt so badly I have to stop and won’t be able to squat at all.”

I have started to think that perhaps I do need to move away from powerlifting-style work towards more bodybuilder style work — in theory it’s less stress on your joints and such. Not really what I want, but I’d rather be here for the long haul.

Much to think about…. but, this thinking will have to wait.

UX != NULL && UI != UX && UX > UI

I stumbled upon a great explanation of UX (user experience) vs UI (user interface)

It was Tweeted by Jennifer Aldrich of userexperiencerocks.com. I retweeted, she thanked me, and I responded by saying:

@jma245 You’re welcome. Great explanation that UX != NULL && UI != UX && UX > UI.

For those not fluent in geek, I’ll translate.

People tend to understand the notion of UI (user interface), probably more specifically GUI (graphical user interface). They understand that buttons and menus and things you can click on and tap on, all that pretty stuff on screen — that’s GUI. Or well, that’s UI. But you see, there are more user interfaces than just a graphical one. For instance, some apps have a scripting user interface, that allows a user to interface (!) with the app and drive it with scripts to help make the app do custom things unique to your personal needed workflow. Not to get too geeky, but the point is the user interface are the parts that the user interfaces/interacts with. So, the bike handlebars, the seat, the pedals.

Yes, user interface is important.

But what most people aren’t aware of is that there’s a greater concept: user experience (UX). The UI (or UIs) are part of the user experience, but what’s more important is the experience the user has when using the product. Ever use something that was so awesome you thought it was magical? You kept playing with it merely because there was a sense of awe, of “wow”, of “cool”, of whimsy or whatever. It was just so damn awesome you fell in love and had to show it off to all your friends. Or ever have something that as you used it you found yourself getting slowly frustrated, and next thing you know you’re bashing the thing, screaming, and wanting to throw it across the room?

This is user experience.

Many people do not consider user experience, but the user experience really is the key. It doesn’t matter if your UI is pretty if it sucks to use. Conversely, the UI may be nothing special, but if the experience is awesome, people go forward with it. While we love promoting reason and rationality, in the end we’re human — we are creatures of emotion. Our emotions will drive us, and it is the experience that plays to emotion.

We must acknowledge that UX exists (UX != NULL).

We must be aware that UI and UX are two different things. (UI != UX).

We must strive to make the experience better than the interface, for the interface is merely part of the experience (UX > UI).

Strive to make the UX awesome.

(original posted at the Hsoi Enterprises LLC blog)

2014-03-17 training log

Had to get back to it.

Based upon Paul Carter’s LRB-365 and Base Building – dealing with ankle injury

  • Incline Press
    • 45 x 10
    • 45 x 10
    • 105 x 5
    • 125 x 4
    • 145 x 3
    • 175 x 2
    • 195 x 1
    • 155 x 10
    • 155 x 5
  • DB Bench Press
    • 50 x 8
    • 50 x 10
    • 50 x 10
    • 50 x 10
    • 50 x 10
  • Behind the Neck Press
    • 85 x 8
    • 85 x 8
    • 85 x 8
  • Upright Row
    • 50 x 15
    • 50 x 15
    • 50 x 15
    • 50 x 15
    • 50 x 12
  • Punchdowns
    • 50 x 20
    • 50 x 20
    • 50 x 20
    • 50 x 20
    • 50 x 20
  • Foam Rolling

My shoulder still hurts, but it’s much better. I can move through a full range of motion again. Depending what I do, still a little pain, but damnit I want back in the gym. I figured I can take it easy, if I feel pain, stop, and don’t do anything that makes it worse. I need to get back in the saddle, but also things like a lot of blood flow to the area would be good.

If nothing else, consider last week like a deload. 🙂

I opted to stick with weights from last time. I had planned on upping things more, but in light of the shoulder, just stick with it. I did make some changes.

First, all during last week I was doing rehab type movements with my arms/shoulders. I found that I am not getting and STAYING as tight I can, especially in terms of scapular retraction. I think the incline kinda lends to that slacking, so I kept working that feeling myself “in the air” to try to keep that sensation and remember it. So I really focused on that today. Also, found it meant a slightly lesser range of motion, especially on the incline — like I might stop just shy of touching my chest. Fine. I know Paul Carter does this, and I know a lot of guys actually use “1” off the chest pauses” as a legit technique… so hey, fine if that’s how it has to go. I also found that as I worked the retraction stuff in the air, my hands wanted to be closer together. Normally I bench with my ring-finger on the rings. I read about a lot of guys that bring their grip in and it’s better on their shoulders — yeah, you lose some leverages and weights go down, but better that than lose your shoulders and never press again. So I went with what felt natural, which put my pinkies just inside the rings (i.e. outer edge of my pinky was just touching the inner edge of the rings… maybe a hair more “in” that that). Not enough to be a close-grip bench press, but certainly a little closer than I normally bench. From that, I can see my weights went down slightly — I couldn’t rep as many as I did the week prior, but meh. The 195 felt really good, shoulder and all. So whatever. I’d rather press differently than not press at all.

When I started the DB presses, the first set peeded out early because every rep was an experiment — try this angle, turn the hands parallel, turn the hands perpendicular, now 45º or whatever. I kept trying to find what felt more natural and brought less issue to the shoulder. In the end, something “natural” that was about 45º-ish was fine. But more important? With DB’s I have more range of motion and conseqeuently I move my shoulders a lot — at the top I’ll want to squeeze, which means the shoulders “roll forward” (protraction?) and that sort of thing wasn’t feeling good. So I really worked to keep my shoulders locked on the last 4 sets and that sure was a different sensation in terms of the muscles worked. In some ways, it felt like more pec work because now they’re really having to hold things stable in a sort of “fly-like” situatoin instead of just rolling up. Hard to describe, but again, something I have to watch.

BHP was fine.

I opted against the DB overhead pressing. Last week I hated it and couldn’t do any. And while I’ve been doing rehab movements at home, going overhead still bugs things a bit. So, I opted to skip it for now. Instead, upright rows.

The thing about upright rows? They used to be horrible for me… I’d do them for a bit, then my shoulders would scream at me. But some months ago I saw a video from JL Holdsworth about the upright row and it changed my thinking. I did them like he first suggests, where you go to about the bottom of your pec, upper arms go to parallel (no more, no less). I played with grip width some and found that starting at shoulder-width was good. I had no idea of the weight to use so I picked something and went with it. I’ll up it more later, but for now this actually felt good. Am I worried about this being bad again for my shoulders? Well, I always used to do them with my thumbs almost touching, rowing up to my chin sort of thing… too much. Ever since seeing JL’s video, I’ve wanted to try the alternative movement. I did that sort of movement empty-handed during rehabbing last week and it felt alright, so well… why not try it now and see? So far, so good.

Here’s one interesting side note.

As I did it, I just put the bar down on the ground. When I did, it pulled “forward” on my shoulder. I will say this has caused me still some pain — and for the past some days I’ve felt like the shoulder needs to “pop”. I’ve described it to Wife saying that geez… if someone could just pull on my arm, pop my shoulder, because that’s what it feels like needs to be done, this pain would go away. Well, with 50# bar hanging from my arms (imagine being in a bent-over row position), it was just enough that my shoulder was pulled forward and popped. It hurt to pop, but oh it felt right and good afterwards. So, that’s telling something about what I did to it… but I’m not sure how to read it.

Consequently, doing deadlifts on Wednesday? I dunno. I might try it, but if there’s any bit of problem I will stop and do something else instead. And back work on Friday? Well, just have to wait and see. Certainly no chin-ups. 😉

And finally on the last work… triceps punchdowns? It’s something I saw from Clint Darden. It makes a lot of sense, and I think is still somewhat an isolation exercise, but yet there is more. I used the cable crossover, which means more pullies, so the amount of weight is deceiving, but it did allow me to adjust a handle right where I needed it (didn’t use bands, as Clint suggests). My shoulder was OK with the movement, and I dig it. I’ll probably keep with this for a while.

Anyways, I’ll see how things go with the shoulder and ankle. I just have to go slow and smart here, and if it means improving technique (and sacrificing weight) so be it.

Sunday Metal – Top Metal Albums 1990-2000 – #20 Sonata Arctica

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

#20 – Sonata Arctica – Ecliptica

“Letter to Dana”

Minimum Competency for Defensive Pistol – Revisited

I’d like to revisit a series I wrote some months ago about “Minimum Competency for Defensive Pistol“.

After presenting the series at the 2nd Annual SDS Conference, I looked at how I did and coupled that with some feedback I received from an attendee whose opinion I greatly value (thanx, Sam!). His assessment and feedback reinforced my own thoughts on my performance, and with that, I figured it was right to revisit some things.

Presentation

The presentation itself? I thought I could have done better. I realized as I was putting the presentation together that I had organized it well for serialized presentation on the blog, but that didn’t lend so well to a public speaking forum. Alas, I didn’t have time to revise the presentation, so I presented it with only minor adjustment. It went over alright, but I know there was structure I could have improved.

One of the biggest parts? I spent a good deal of time talking about defining minimum standards, but not enough on how one can go about achieving them. Again, this worked well for the serialized blog presentation, but wasn’t as engaging for a listening audience.

I also realized, I never explicitly defined a drill or other test that helps one assess meeting those minimum standards. I implied it to be the “3 Seconds or Less” drill, but as it stands now? Well….

On Minimum Standards

If you haven’t, go back and read the original article so you can be aware of the foundation.

In the end, I think “minimum competency for defensive pistol skills” lies with the ability to:

  • Draw from concealment
    • Perhaps with movement (sidestep) on the draw)
  • Make multiple, acceptable hits
  • In a small area
  • From close range
    • Think “within a car length” (0-5 yards)
  • Quickly
    • 3 seconds or less
  • Using both hands
    • Enables multiple acceptable hits, quickly

Skills beyond that (one-handed shooting, reloading, malfunction remedy) are useful but above minimal. And of course, both safety and etiquette are expected.

Remember: this is about “minimal”. Put it this way. You have a friend whose crazy ex is now stalking them, threatening to do them harm. They have the restraining order, but they know how useful that is so they choose to get a gun. You have an afternoon to get them some basic skills. What is most vital for them to learn how to do? That’s what I’m talking about.

So yes, I was figuring the “3 Seconds or Less” drill was a good answer to this question. But now? Not so much.

Karl has evolved the drill. One change was in the ordering of the course of fire, merely to facilitate running the drill (eased the ammo and reload requirements so you could more easily run it with semi-autos or revolvers). That sort of change doesn’t really matter towards answering the question, and frankly it’s a good revision.

But Karl also changed the content of the drill. For example, in the current version of the drill there’s a reload, some walking backwards while shooting, and a turning draw; none of these were present in the original version of the drill.

This is why I think this drill no longer answers the question: it involves skills that are above minimal. This makes sense for the context in which Karl uses it: as a core test for KR Training’s “Defensive Pistol Skills” course progression. However, it is doing more than minimal, so it’s not strictly the correct answer for “minimum competency”.

That said, I’ve maintained that minimum competency is not good enough. You need to work to a higher standard (that Paul Ford comment about 70% of your worst day). I would say the current “3 Seconds or Less” drill is a good “higher standard” to work towards. Other good “higher standards” would be:

But again, this is higher. We’re talking minimal.

A Possible Minimal Drill?

As much as I hate to say it, I think the Texas CHL test COULD be it.

But it needs work.

Here’s the drill:

  • 3 yards
    • 1 shot, 2 sec., 5x
    • 2 shots, 3 sec., 5x
    • 5 shots, 10 sec., 1x
  • 7 yards
    • 5 shots, 10 sec., 1x
    • 2 shots, 4 sec., 1x
    • 3 shots, 6 sec., 1x
    • 1 shot, 3 sec., 5x
    • 5 shots, 15 sec., 1x
  • 15 yards
    • 2 shots, 6 sec., 1x
    • 3 shots, 9 sec., 1x
    • 5 shots, 15 sec., 1x

Here’s how it could be changed to make it a better test of minimum competency:

  • Needs to be shot from concealment
    • Current test has you working off a bench, and shooting from a ready position. Unrealistic.
    • Must shoot from concealment, whatever your chosen carry and concealment method would be. If that’s from a hip holster under your shirt, fine. Pocket carry, fine. If that’s from a purse, fine.
  • Use a better target
    • The B-27 is like hitting a barn wall. Furthermore, it’s not anatomically correct.
    • Use a target like an IPSC or IDPA target. There are a host of such targets out there. The key is a target that provides a smaller “acceptable hit” zone, and that is anatomically correct.
    • Make scoring more difficult. It’s “hit or miss”, “acceptable or unacceptable”. There is no graduated scoring scale, it either is or is not. If it’s on a line, if it’s questionable, score it unacceptable. 90% minimum score, or better, 100%.
  • Do not adjust the listed par times.
    • Having to shoot from concealment adds enough time to make the published par times more difficult.
    • This could be debated, and probably debated per-string. Like the first string (3 yards, 1 shot, 2 seconds) is probably sufficient, but the last 3 yard string (5 shots, 10 seconds), should that time be lowered? Probably, but this is splitting hairs at this point. Keep it simple and keep the test as written. These other modifications are more important.
  • The 15 yard strings are debatable.
    • That’s a pretty long car…
    • If I was using my above example of needing to get a friend some quick skills in an afternoon, I’d focus on the 3 yards, then on the 7 yards; I’d skip the 15 yards.

Shooting the TX CHL test with these changes (call it “TX-CHL++”, that’s “Texas CHL plus plus”) doesn’t make you any sort of bad-ass gunfighter, but I think it does a fair job at addressing the minimum requirements.

Remember: the intent of trying to establish “minimum competency” is because we, as humans, tend to overestimate our skills and abilities. We tend to think we have the skills, that we’ll handle ourselves just fine when the flag flies. It’s better to test yourself against standards such as these to see if you really do or do not. It’s better to have a dose of reality now, when you can afford it and can then work to remedy any shortcomings.

How to get there

So you’ve shot some tests and determined you need some work. How to get there?

After talking with Sam, I felt like maybe there should be a program to help you out. Like when doing all this weight lifting, a program like Jim Wendler’s 5/3/1 program is a great way to get going and address a lot of things. Could such a program be devised for shooting? I think so. Look at the books and DVD’s from Mike Seeklander. He takes a bit of a different approach, but that could certainly get you there.

I think in most regards it’s going to come down to the individual. What is your learning style like? Are you self-motivated?  Do you have enough to be able to self-diagnose and improve? In the beginning, we all need good teachers, and there are good schools and instructors out there. Take advantage of those opportunities to have a teacher, a mentor. There’s a lot of DVD product coming out that can be a help for sure, but I’ve found that those tend to be most useful to folks that already have a clue. You don’t have a be a master, but a rank beginner is going to get a lot more from having a real instructor looking over their shoulder, that can see precisely what’s going on and offer ways to correct, improve, and progress.

You have to practice the things you don’t want to practice. You have to be willing to push yourself outside your comfort zone. And I think another key factor is having a tangible goal. You can have a lofty goal, then break it up into smaller milestones. Perhaps it starts with shooting the TX-CHL++ clean with no time limits. Then you work towards the time-limits. Then you pick a harder standard, like the Farnam Drill, with a 15 second par, then 14 second. As you work, you’ll find where your weaknesses are and use dry fire practice to improve those. And so on. Be willing to be patient, but work consistently.

In the end, the desire is improvement. That we understand what “minimum acceptable” is so we can ensure we’re at least that, but then work to exceed it. Set a new level, then rise above it. And so on, and so on.

2014-03-14 training log

The log of no log.

My shoulder continues to be in pain. Every day is better, but still not worth it.

This sucks. 🙂

I’m trying to think what I can do in light of now both a shoulder and ankle injury. Blarg. Who knows. I may just rest…. my body can use it. I’ve been sleeping in a lot this past week and it’s been wonderful.

2014-03-12 training log

I don’t know what I did to my shoulder on Monday, but it wasn’t good.

I’m still in pain today. Doing a lateral raise? 99.9% pain free. Doing a front raise (no weight, just lifting my arm in that direction), hurts a good deal, tho each day it’s less than the day before. Trying to move my arm across my body, ouch.

I also hear/feel something moving funny.

I do think I did something bad.

I may never do another chin-/pull-up again. I always have something eventually go wrong with my shoulder, and this is certainly the worst. I cannot say precisely what happened, but it certainly happened as a result of the chin-ups. I still want to try one more time, doing rope/towel chins, since that would put things in a more neutral and “free to move” position. But I’m not sure how wise it would be at this point — just chalk it all up and move on.

I opted to just sleep in and not go to the gym. My body obviously needs more rest, less beating up. Likely will skip Friday too. Beyond that, no idea.