Author: hsoi

AAR – KR Training, 2 Feb 2013 – Basic Pistol 1, Basic Rifle 1

/ hsoi

More women want to learn how to shoot guns. Look at the growth of groups like A Girl & A Gun, the Sure Shots. NPR just did a story on it.

And in the two classes we held yesterday at KR Training, there’s no question about women’s growing interest in shooting. About half the folks in both classes were women.

I don’t know all their reasons, but it’s evident many come to overcome. It may be to overcome lack of knowledge about guns. It may be to overcome their fear of guns. It may be to overcome fear of the crazy ex. Some come because they accept their male partner nor society’s appointed protectors won’t and cannot always be around to protect them. Some come because it’s just a fun time to do something with their girlfriends. Whatever the reason, it’s great they come.

I support a woman’s right to chose. She can choose to remain ignorant, or choose to gain knowledge. She can choose to remain at the mercy of others, or choose to empower herself. She can choose to remain in fear, or choose to gain confidence. She can choose Glock or choose Smith & Wesson… just please, don’t choose Sig. 😉

And so, Basic Pistol 1 proceeded as it does, introducing folks to handguns, with a large emphasis on safety, and laying good foundations to build upon. It’s always a trip to watch people’s expressions after they shoot for the first time. You see some overcome their fears — especially evident when they look at you and eagerly ask “Can I shoot that again?” 🙂

Yes, guns can be scary, but it’s amazing how gaining even a little bit of truthful knowledge overcomes that fear.

Basic Rifle 1 is a brand new course. There’s a growing curiosity in rifles, but many don’t know how to jump into the pool. So we took the Basic Pistol curriculum and modified it for rifle, since at that level, a lot of the structure remains the same. Big emphasis on safety, fundamental shooting positions and skills, and then shooting a lot of rifles. One difference was instead of being more “brand-focused” like Basic Pistol 1 is, there’s such a wider variety of options with rifles be it brands, models, actions, calibers, purposes, that instead we focused on action types. What’s a pump? what’s a semi-auto? what’s a lever-action? what’s a bolt-action? What’s this “AR” thing and why is it so cool? Shoot a few of them, see how they work, roll from there.

BTW, there are some that think AR’s are too hard for women to use and “traditional rifles” are better. Hogwash and ignorance. You should have seen the ladies in this BR1 class.

For a first class, it went alright. John, Tom, and I spoke afterwards and we’ve got ideas on what to improve, what to refine. Always striving to be better.

Oh, where was Karl? He and Penny were helping with the NSSF’s Scholastic Pistol Program. I hope there will be a write-up of the event soon, because I spoke with Karl on the phone during my drive home. He told me about what went on and it sounded like a spectacular day. What sounds even better is hearing about the caliber (pun intended) of the kids involved in that program. Hard-working, dedicated, good sportsmanship, no drama, positive, happy… gives me hope for our future.

The weather was awesome, the people great. And I got to stop into Buc-Ee’s. Made for a great day. 🙂

2013-02-04 training log

/ hsoi

Sometimes you’re thankful for deload week.

Wendler 5/3/1 program, cycle 16 (mark 2), week 4

  • Work Set – Squat (working max: 285#)
    • 2x5x45 (warmup)
    • 2x5x115
    • 2x5x145
    • 2x5x175
  • Work Set – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 2x5x60
    • 2x5x75
    • 2x5x90
  • Assistance – Pull-ups (band assisted)
    • 3 x 7 x BW

Normally I don’t like deload week. I appreciate it, but it’s not fun. 🙂 But today, I was happy for a deload workout.

I woke up with no motivation. I didn’t want to get out of bed, didn’t want to go to the gym, didn’t want to go to work, didn’t want to get on with the day. Not sure why. Could be carb backloading is wearing on me. Could be the lazy Sunday wants to continue into lazy Monday. Could be I’m just worn out. I really don’t know. But you get up anyways and go.

As well, a couple weeks ago a callus started to split. It’s in the inside crease of my right middle finger, middle joint. I did all I could to manage it, to keep it from becoming a problem, but over the weekend it truly split. Ouch. It’s tough to extend my fingers, to curl them, to clench and grip things. My finger is swelling a bit, I’m sure from the body trying to heal. It hurts, it’s difficult to work with, and I can’t stress it to death because I type for a living so it’s more important for my fingers to type than to deadlift (deadlifting doesn’t pay the bills). So I did what I could, but I couldn’t do much. You can see I didn’t get many pullups in… I’m just hanging directly upon that callus, and while I tried to not put pressure on it, you can’t help it.

So I did what I could…. and it wasn’t much. A “jack shit” sort of approach.

I did work to focus on every single rep. I figure if I can’t lift much weight, I can ensure the weight I lift is done very solid and paying attention to every detail: make that 5th rep better than the 1st rep. Whatever I can do, especially with pressing.

Anyways, it was what it was. I will bench on Wednesday and deadlift on Friday, and hopefully my finger will be better by then.

I’m 4 years old

/ hsoi / 2 Comments

Just realized today is my 4th blog-o-versary. Huzzah! If it gives you an excuse to have a party or a glass of wine, go for it. 🙂

I think what gets me the most is when I started I was determined to post something every day. So far so good, which kinda floors me that I’ve been able to keep up. Sometimes it works better than others, the content just flows, but other times it’s a struggle to write. Still, averaging about 2.5 posts a day. Crazy.

Anyways, thank you for visiting, thank you for reading. While I write for myself, it helps that you read.

Oh, the title? It’s a reference to this Bill Cosby sketch:

 

Sunday Metal – Lita Ford

/ hsoi

Decibel Magazine had a great post with some video gold from metal’s early years.

I thought they’d make for some good Sunday Metal.

You know… I’d never seen this video before the Decibel post. Lita’s outfit is pure 80’s metal awesome, including the gallon of Aqua Net she used. 🙂

Right or Kind? Pick one.

/ hsoi

Someone posted a “game” on Facebook:

If you had to choose between being thought right or kind, which would you choose?

Was there ever a time in your life when the other was more important?

When did that change?

Now granted, it’s just a game. Nothing says you have to choose, or even play along. But thinking about it is a good exercise, for your mind and your morals.

First, when I read this I wondered what “right” meant. Nothing deep here, just does it mean that you are factually correct? or that you are morally good? Not sure it really matters for the exercise.

I recall being a teenager, being proud to be an asshole, and needed to be right, in the “correct” sense of the term. Of course, I still prefer to be correct (I have greater understanding and appreciation for the cost of lies, mistakes, etc.), but I do think now I prefer to be kind.

Is it because I’m growing older? Is it because I’m growing up?

Or maybe it’s because I see the world is being overrun by assholes?

I don’t know for sure why I’ve changed.

Maybe because more people are willing to listen to me because I’m kind, because I’m nice, because I’m not an asshole who is out to lecture with a “FUCK YOU!” attitude. I see more success in my life coming from my having been kind.

Or maybe I’m just tired, because trying to always be right is a lot of work. Being kind can be as simple and effortless as a smile.

I do like smiling at people. Just walking down the street or the hallway at work, looking at the people I’m passing, giving a genuine smile, looking them in the eye, and saying “Hello”. Not everyone gets it or reciprocates, which is fine. Those that do always bring a little joy back into my life tho — it’s nice to receive kindness. We never get if no one gives, and since we all like to get, that means we need to be the first to give.

That which is right, be it a factual truth or a moral truth, it will be there, evident and on its own. It doesn’t really need me – or you – to be right. It just is, and will be. But kindness, that’s something that comes from people. That’s something that doesn’t exist unless people are kind.

This isn’t to say I want to be wrong, and I will still strive to be right (correct, moral). But I guess if I have to choose? Kind. These days everyone wants to be right. Wouldn’t it be great if instead everyone wanted to be kind?

2013-02-01 training log

/ hsoi

I need to focus on Press

Wendler 5/3/1 program, cycle 16 (mark 2), week 3

  • Work Set – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x5x110 (work)
    • 1x3x125
    • 1x5x140
  • Assistance – Press
    • 5 x 10 x 75/75/75/65/65
  • Assistance – Pull-ups (band assisted)
    • 5 x 7/7/7/7/5 x BW
  • Assistance – Stuff
    • Upright rows
    • Dips
    • Preacher Curls
    • 3 sets, 8-15 reps, enough weight to make it hard; on 3rd set immediately drop weight and keep going to failure; tho on dips, bodyweight and push out all I can

There’s no question… Press needs to be the next place I focus on technique. I’ve always flip-flopped on things like where to breathe, if there should be a bounce at the bottom (the “stretch reflex”), hold and squeeze at the top with an ensured lock-out, or… just what. Lots of things, really. My recent drop in weight no question is due in part to technique change, trying to stress more at the bottom: breathe at the bottom, no stretch/bounce — bring it down, rest and reset a moment, breathe, then press again from a “dead stop”. It was brought on because I just don’t feel it in lighter sets, but in heavier sets it really comes out. When I was doing my heaviest set today I just felt myself all over the place, expending a lot of energy and costing myself a rep or two because of all this vacillation.

So Press I must focus on. And again, I used my assistance sets with lighter weights to ensure I focused hard on technique.

Happy that my pull-ups are going to 7 reps, almost 7 across; cool. 3x7xbw on dips too… doing more, doing more, very happy. Getting stronger is good.

I’ll have more thoughts on things later. Gotta run.

Feeling safe vs. Being safe

/ hsoi

I could lay a strip of fabric across your shoulder while you drive a car. That might make you feel safe, since it would feel like a seat belt and look like a seat belt, but it wouldn’t actually make you safe because it’s not really a seat belt and will not work like one if the car crashed.

I could stamp the words “air bag” onto pieces of the car’s dashboard, but leave the space behind the dashboard empty. You’ll have an illusion of safety, but no real safety.

Seeing a fire extinguisher hanging on the wall is nice, but unless it’s the right type (e.g. ABC), full and functional (you did check the valve? you did inspect it at least yearly, right?) it won’t be much use when you need it.

I frequently see expressions of a “need to feel safe”. That this feeling trumps measures that actually provide true safety. I don’t understand this line of thinking because you’d rather have a measure that makes you feel safe but doesn’t actually make you safe, instead of a measure that actually would make you safe which would naturally also provide the feeling of safety (and the confidence of that knowledge). Both steps give you the feeling of safety, but only one actually makes you safe in the face of danger. Why choose the illusion over the reality?

This isn’t just about guns, so please don’t get hung up there. We could apply this to the TSA. We could apply this to “self defense” programs, including most martial arts. We can apply this to products in our homes. We can apply this to our homes and neighborhoods. We can apply this to laws and regulations. Really, it’s about a concept that can be applied throughout life. Step back and think about it. Be honest with yourself, and be willing to admit if you are holding on to an illusion. It’s good to follow dreams, but it can be unhealthy to cling to illusions.

 

2013-01-30 training log

/ hsoi

Was it a true PR? Does it matter?

Wendler 5/3/1 program, cycle 16 (mark 2), week 3

  • Work Set – Deadlift (working max: 355#)
    • 1x5x145 (warmup)
    • 1x5x185
    • 1x3x215
    • 1x5x270 (work)
    • 1x3x305
    • 1x5x340 (PR)
  • Assistance – Pulldown Abs (kneeling)
    • 3 x 15 x 140
  • Foam Rolling

Was it a true PR?

The term “personal record” means that you set your own record (not necessarily a world record, national record, etc…. your own personal, your best). And by record it’s the best you’ve ever done. There seems to be mentions of “PR” and then “rep PR”. The implication then is that a true PR involves some sort of weight max, since any lifting PR is going to involve weight and reps.

So was today a true PR? or just a rep PR? Before this session the best I had ever done in the deadlift was 340# for 3 reps. So I guess today was just a rep PR because I did 340# for 5 reps. But it’s still the most I’ve ever done period.

So rep PR? true PR? Who cares about the semantics (other than it makes for some blog fodder) 😉 The bottom line is that today I did more than I ever have done, I pushed hard, it wasn’t as bowling-shoe-ugly as last session’s lifts were, and that next session will be an ever better PR. Onwards to 405.

Interesting thing tho… first time I ever felt like I might blow out my biceps. I did notice towards the end I was trying to curl the damn bar. First time I’ve ever noticed myself doing that.

But after this? That was all I could do. The calluses on the inner folds of my fingers? They recently cracked and are peeling a bit. Between that and the aggressive knurling on the bar I prefer to deadlift with well… my hands were hurting pretty bad. After the PR I opted to do what I’ve been doing this past “week 3” and do the same main lift with 50% weight to really have a “form/technique clinic”. But I got through a few reps and just had to stop — too much hand hurt. Even the pulldown abs was difficult due to this. I type for a living (software developer) so I really can’t afford to fuck up my hands.

So whatever. Jack shit-ish. PR. Onwards.

THIS

/ hsoi

Here’s a step in the right direction: Dan and Me: My Coming Out as a Friend of Dan Cathy and Chick-fil-A

We’ve (d)evolved into a world of bitterness, of ugliness. Where I’m right and you’re “fuck you!”. Where we preach and lecture, and never listen. It doesn’t matter what group you’re a part of or what labels you wear, you are guilty of this. I am guilty of this. People want to know what’s changed in our world that brought us to where we are now; I think this is a large part of it, and at least one of the root causes of our societal and cultural problems.

Shane Windmeyer is a 40-year-old gay man. He’s the founder of Campus Pride. He was one of the organizers of the protests against Chick-fil-A.

And thankfully, he’s a man willing to sit down and listen. As well, Dan Cathy, President and COO of Chick-fil-A is also a man willing to sit down and listen.

On Aug. 10, 2012, in the heat of the controversy, I got a surprise call from Dan Cathy. He had gotten my cell phone number from a mutual business contact serving campus groups. I took the call with great caution. He was going to tear me apart, right? Give me a piece of his mind? Turn his lawyers on me?

The first call lasted over an hour, and the private conversation led to more calls the next week and the week after. Dan Cathy knew how to text, and he would reach out to me as new questions came to his mind. This was not going to be a typical turn of events.

His questions and a series of deeper conversations ultimately led to a number of in-person meetings with Dan and representatives from Chick-fil-A. He had never before had such dialogue with any member of the LGBT community. It was awkward at times but always genuine and kind.

It is not often that people with deeply held and completely opposing viewpoints actually risk sitting down and listening to one another. We see this failure to listen and learn in our government, in our communities and in our own families. Dan Cathy and I would, together, try to do better than each of us had experienced before.

Reread that last paragraph.

In fact, don’t just reread that one paragraph because you will miss the depth of what happened. You need to read the full article.

Dan and Shane will not agree on some things, and neither apologized for their personal beliefs. But they both were willing to listen to each other, to gain understanding of the other and work to ensure they were understood. They both grew. They have both become better, and as a result, can use their position and influence to accordingly make the world better, even within their viewpoints and differing goals.

Now it is all about the future, one defined, let’s hope, by continued mutual respect. I will not change my views, and Dan will likely not change his, but we can continue to listen, learn and appreciate “the blessing of growth” that happens when we know each other better. I hope that our nation’s political leaders and campus leaders might do the same.

In the end, it is not about eating (or eating a certain chicken sandwich). It is about sitting down at a table together and sharing our views as human beings, engaged in real, respectful, civil dialogue. Dan would probably call this act the biblical definition of hospitality. I would call it human decency. So long as we are all at the same table and talking, does it matter what we call it or what we eat?

Emphasis added.

Focus your Mind

/ hsoi

Focus your mind on each exercise. If your mind wanders you will not develop strength. Consider the laborer who works all day long. He is not as strong as the wrestler for he does not concentrate on his labor but thinks about other things.

From an article about Vyayam on the ChAoS & PAIN website (NSFW)

I don’t always do this… my mind sometimes is off on other things and I go through the motions. But when I focus intensely on each rep, that 1 focused rep is more useful than 10 unfocused.