2012-08-23 dry fire practice

Following TLG’s sample dry fire routine.

Week 2, Day 4 (basic routine)

  1. 20 reps of Wall Drill, from extension 2H
  2. 5 reps of Wall Drill from extension, SHO
  3. 5 reps of Wall Drill from extension, WHO
  4. 20 reps of Wall Drill from press-out, 2H
  5. 5 reps of Wall Drill from press-out, SHO
  6. 5 reps of Wall Drill from press-out, WHO

Really working on the eye-target line and ensuring eye focus shifting to the front sight.

2012-08-23 workout – Wendler 5/3/1 program, cycle 13, bench press 2

It was good.

“Week 2”

  • 3 reps – Bench Press (working max: 230#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x115
    • 1x3x140
    • 1x3x165 (work)
    • 1x3x185
    • 1x7x210 (rep PR)
  • Asst. #1 – Bench Press
    • 5 x 10/10/10/10/8 x 140
  • Asst. #2 – 1-Arm Dumbbell Rows
    • 5 x 10 x 80/80/80/80/70

Yeah, I’m really happy for making this routine switch. I feel like I’m getting a fair amount of work but not overworking myself. Just felt good today. Of course, we’ll see about the long-term… the verdict is still out in that regard.

I especially like getting in and getting out of the gym. I cannot argue with the benefit of that time improvement.

I’ve also just dove in on the diet front. I used Scooby’s calorie calculator, plugged in my numbers, a 40/40/20 macro ratio (basically, wanting to ensure a little over 1g of protein per pound of bodyweight) and 5 meals a day. I found a fantastic food database at CalorieKing.com; not only a very expansive database, but I like their interface because you can calculate food and calories really easily. Basically works out to getting 55g of protein and 55g of carbs (and minimal fat) per meal, 5x a day. It’s proving to be interesting… we’ll see how it goes.

2012-08-22 dry fire practice

Following TLG’s sample dry fire routine.

Week 2, Day 3, reloads

  1. 10 reps of wall drill from press-out 2H
  2. 20 reps reload from slidelock, slow, 2H
  3. 20 reps reload from slidelock, 3/4 speed, 2H
  4. 10 reps reload from slidelock, slow, 2H
  5. 10 reps of wall drill form press-out, 2H

A few things came out of this session.

First, I was reloading too low. I didn’t realize I was holding the gun low when I was reloading. It wasn’t at my belly button, but it was low enough that when my eyes shifted to look at the magwell my peripheral vision no longer saw the target. Had to get and keep things up high. Basically, at the point where you start the press-out, also known as step 3 of the 4-step draw. I was just a bit too low and that’s just ineffective and wasted movement.

Second, I found it useful to make the reload and the (return) press-out 2 distinct movements. If I blur right from releasing the slide to getting my left hand back on the gun to pressing out, that ends up kinda smearing things and not having the best presentation. If instead I take a moment to finish the reload, have a conscious break/pause (even if it lasts only 0.1 seconds), then start the press-out, it’s much better. It’s not such a smear, it’s not as difficult for me to get the sights back on properly and so on. It’s so easy to screw up that first shot, so take that moment to ensure you do things right.

Third, gotta ensure when I do put my left hand back on the gun that I resume the strong crush grip. Too many times I came back on with less grip than I started with.

on dog training collars

Our Kuvasz, Sasha, is doing great. Big, beautiful puppy. Well ok… a 95# dog isn’t a puppy. 🙂

We took a lengthy hiatus from taking her on walks. She still got a lot of exercise playing with the kids, no worries there. But walks just didn’t happen for whatever reason. The main issue? Given her highly protective nature, it’s difficult to go walking at most times of the day. If too many other people are out, especially walking their own dogs, it just makes it difficult to get a successful walk in. Then it got hot, and between the hot pavement and too many lawns with burrs in the yard, walks just were not going to happen.

But a few weeks ago I started taking her on walks again. I’m up very early in the morning, so early morning walks are workable. Plus if I can get a good brisk walk in, that’s some amount of exercise for me… not huge by any means, but better than nothing and every bit counts right now. Yes, I’m trying to work this into my exercise strategy… like walk a bit as a warm-up, put her back inside, then drag the tire sled. We’ll see. I digress.

Plus, recently Sasha started to get a little too big for her britches, so doing some more rigorous training exercises helps her remember her place in the pecking order. Nothing bad, but again she’s got an alpha temperament and needs to remember that *I* am alpha, then comes the rest of the family, the cats, and so that puts her somewhere around lambda or maybe upsilon. 😉  So going on walks is good for that, especially since the walks aren’t just putting her on a leash and wandering around. No, there’s lots of commands, lots of leash control, lots of working on her self-restraint. BTW, she loves these Cloud Star Chewy Tricky Trainers Cheddar flavor. Excellent training treat.

In training, the collar is important. Not just so we can keep hold and control over her, but to provide Sasha with feedback. When we first got her, we took her to the Triple Crown Dog Academy. There they recommended we use their Pro-Training Collar (used to be called the StarMark, but I guess they recently changed the name). This was a tremendous help in Sasha’s early stages because we had to deal with a lot of her rehoming issues. She had to (re)learn her proper place in the pecking order. She had to learn what was appropriate and what was not. At the time, Triple Crown’s techniques were precisely what we needed — they were the “emergency” first aid to help get Sasha back where she should be. But long term, we needed someone who better understood and could take the time to work with her breed, her temperament, and her issues to best provide what we needed to operate in our environment and home.

The trainer we found and worked with (and I’ve covered elsewhere on my blog) was fantastic. If not for her we never would have made so much progress with Sasha, and Sasha wouldn’t be the happy pup she is. We are grateful for what we learned.

Certainly tho, the trainer didn’t like the Pro-Training Collar. Instead, she wanted us to get a martingale collar, pure nylon as one with a chain would just bind up in Sasha’s long fur. Of course, we did as she requested, but we always had reserve. The main reason? Choking. Sure they appear more humane than the “star” or a prong/pinch collar, but I’ve been around the block enough to know that appearances/cosmetics don’t correlate to utility or humaneness. I hated how we might have to snap the leash for reinforcement, and hearing Sasha gag and choke. Or we’d take her on a walk and she’d go a little too far and get gagged and cough. I just didn’t see that as being better. Think about it… what does the collar do? It constricts. Put your hands around someone’s neck… now sharply constrict and tell me that’s pleasant. Well sure, it’s supposed to be unpleasant, but let’s compare. Instead of using the flats of your hands around the neck, curl your fingers so just your fingertips are against the neck; now constrict your fingers. To me, that’s preferable. First, since the force is now directed to a few small points instead of flattened out across the entire length, the specific pain is sharper and more acute. But because of that, you need less total force to get your point across. Furthermore, now there’s no constricting against the windpipe. To me, that’s the big thing. I live in fear of crushing or collapsing her windpipe or causing some other damage to it — that’s going to be fatal, and it’s totally preventable.

And yes, I’ve put both collars on myself. I’ve felt them. I know what’s happening and what it feels like. I’d rather get the StarMark collar because well… I guess I don’t like the feeling of strangulation.

It doesn’t really matter to me the philosophy behind the “prong” collar. Some say it’s replicating the bite from a mother dog or the alpha dog to remind the other dog of their place. Some say it’s merely because it’s an uncomfortable or undesirable sensation that they just will learn to avoid. Even read this article from AKC advocating the prong collar. But whatever the reason, I just always thought the “star” collar was better: it was less problematic, and more effective.

Here’s the real testimony.

When I started walking Sasha again, of course I used the martingale. The one we have is about 1″ wide and pure nylon. It acts as her normal everyday collar… we never take it off, no reason to. I would use it, walk her, but management could be challenging at times. This is not atypical. She listens, the commands register, but sometimes her genetic programming takes over and she’s like “Yes, Dad, I hear you, but this thing is a threat and I need to let it know I mean business — stay away!”  Sometimes I have to work the collar hard, but it doesn’t matter. Basically it winds up choking the dog and being a massive tug-of-war. It only serves to hurt the dog, and it’s not providing the necessary feedback. What good is that?

So about a week ago I pulled the StarMark collar back out. Instantly I saw a difference. Sure she got a few reminders at first, but after that wow… she knew. Whereas all of my “walks” were little more than going up and down our road, working on commands, keeping her “at my side” and working on basic leash stuff again… suddenly I was able to go around the block. In fact, this morning we did two laps around the block with almost no stopping nor correction, loose leash. It was fantastic.

Note that I don’t leave the collar on all the time. It’s only used when we go on walks or need to ensure proper reception of feedback. We’ll keep her martingale collar as her normal collar with her tags and everything, and we’ll still use that in a pinch if we need it.

I will say, a prong is not a panacea and is only a tool. Like any tool, it can be misused and abused. There’s no question some people do not know how to use such a collar in proper context. And I would also say that not every dog needs such a collar. So again, it’s all about proper tool selection, proper tool use. I cannot make a blanket statement of “use this collar” because it just depends upon each dog and each situation. But I can say at least for me and my dog and my situation? Oh yes.

2012-08-21 dry fire practice

Following TLG’s sample dry fire routine.

Week 1, Day 2, draws.

  1. 10 reps of wall drill from press-out 2H
  2. 20 reps of wall drill from holster 2H
  3. 5 reps of wall drill from holster, SHO
  4. 5 reps of wall drill from holster, WHO
  5. 10 reps draw & fire at 3/4 speed, 2H
  6. 10 reps draw & fire slow 2H

Posted this a bit late, but I took care of this in the morning as usual.

I wasn’t very “on” in this session. I need to tell myself, at times like this, stop trying to keep the speed of before. If I go slower but every motion is correct, every sight picture is perfect, every press-out is right… well, that’s better than going at normal speed and reinforcing less than optimal habits.

Another thing is working on the “eye-target line”. I actually want to elaborate on that in a solo article, which I’ll try to get to soon.

More talk of diet – can I simplify?

So yesterday I started fiddling with my workout and I’m happy about it. My legs are sore this morning and I haven’t felt that in ages. 🙂

The next part to bring in line is diet. I have been thinking about carb cycling since it seems all the rage and makes a lot of sense. The difference I’m attempting this time around? Doing the math. I want to calculate out the numbers, the macros, the ratios, everything, and make myself strictly follow them.

So I started doing numbers.

I started looking at the numbers that would come from Shelby Starnes’s take. At my current bodyweight of 240#, it would work out to:

High Days
Protein: 240g-300g
Carbs: 480g-720g
Fat: zilch

Medium & Low Days
Protein: 300g-360g
Carbs: 120g-360g
Fat: 36g-84g

Gee… that sure seems like a lot of carbs on the high days, but isn’t that the point? It’s a lot more protein than I figured, a lot less fat too.

Now if I start looking at Christian Thibaudeau’s take:

BMR: 2238
Calories per day: 3680 (moderate activity level)

but I want to lose weight, so shave 20% and that’s 2834 kcal/day.

Protein: 360g
Carb: 375g (high), 300g (med), 225g (low)
Fat: 29g

Somehow that seemed more reasonable and straightforward.

But then I started doing the math to break things down per meal. Plus I looked at the way they wanted you to ingest. Basically with 6 meals a day and front-loading the carbs in the morning, especially true since I work out in the morning.

The one that floored me? With Thibaudeau’s recommendation to get 50% of your carbs post-workout, that means on my high day I go and lift then come home and have to ingest 187.5 grams of carbs. How in the hell am I supposed to do that? That’s like 14 apples, 3.5 cups of uncooked oatmeal… how am I to eat that without vomiting? or resorting to something ugly like eating fast food? 🙂  Maybe there’s a way, but I just can’t see trying to do this without wretching.

As I’ve been reading, this guy “Scooby” keeps coming up. I read some of his stuff, and one interesting thing is he says carb cycling is not for someone like me. He says for someone in my boat, it’s better to just curb portions, jack up the workload, drink water. Which frankly all makes sense to me. I plugged into his calculator various values. Granted, a lot of it starts out the same as Thibaudeau’s because they use the same basis upon BMR. I pick a macro ratio of 40/40/20, and get some basic results. It comes out to getting about 40-50g of protein and 40-50g carbs per meal. Fat just keep minimal and it’ll work out.

And gee… that seems so much simpler. But fundamentally the same thing. The only difference is I’m not gorging myself like Takeru Kobayashi, everything is spread out; and that every day is the same instead of having high/medium/low days.

Hrm.

I’ve been down this road before and failed. After enough time my body screams at me and off the wagon I go. And that’s part of why carb cycling appealed to me, because there was a chance to recharge and acknowledgement of that need. But another difference from before vs. now is here I’m wanting to really measure things out and work to stick to it. And who knows… maybe I’ll adjust macros some so I get a little more carbs. Or maybe I have a “high day”. I don’t know.

But really, one key factor I need, apart from numbers, is simplicity. If it’s too complicated I’m not going to be able to stick with it. Not just because of myself, but I need Wife’s support in this as she’s the primary food preparer and deliverer. If I can say something simple like “40-50g each of protein and carbs per meal” then that greatly facilitates life for her and thus her ability to support me. That’s vital.

This is all stuff I started working, reading, calculating, and thinking on just in the past 12 hours… so it’s all still fresh in my head and no firm choices made. But this may be where I’m going. Time to let it simmer.

 

2012-08-20 Dry Fire Practice

Following the TLG 4-week sample dry fire routine.

Week 2, Day 1

Basic routine

  1. 20 reps of Wall Drill, from extension 2H
  2. 5 reps of Wall Drill from extension, SHO
  3. 5 reps of Wall Drill from extension, WHO
  4. 20 reps of Wall Drill from press-out, 2H
  5. 5 reps of Wall Drill from press-out, SHO
  6. 5 reps of Wall Drill from press-out, WHO

 

2012-08-20 workout – Wendler 5/3/1 program, cycle 13, Squat 2

I called an audible on the way out the door, and I’m happy about it.

“Week 2”

  • 3 reps – Squat (working max: 290#)
    • 2x5x45 (warmup)
    • 1x5x115
    • 1x5x145
    • 1x3x175
    • 1x3x205 (work)
    • 1x3x235
    • 1x4x265 (PR os sorts
  • Asst. #1 – Squat
    • 5 x 10 x 135
  • Asst. #2 – Leg Curl
    • 5 x 10 x 70
  • Foam Rolling

As you know I’ve been thinking about a major program change, wanting to focus on shedding the fat I’ve built up. There’s the diet side of things, then there’s the work side of things. This is about the latter.

Right now I follow “option 1” of the Wendler 5/3/1 2x/week setup. But that’s been proving to be difficult. First, it just takes a long time in the gym because there’s 2 main lifts per day. Second, I think because it’s 2 main lifts, it’s a big energy drain. Maybe a younger me could have handled it, but I have to adapt to what my body will allow. Sure I could eat like mad, get lots of sleep, but right now those (well, eating) are bit counter to what I need. So I’ve been thinking about keeping 2x week but using the BBB template: 1 main lift, 2 assistance with one being the main lift for 5×10.

That was the audible I called on the way out the door. I’ve been thinking about it and figured why the heck should I keep waiting around to try it. I didn’t reset the program… didn’t start over at 5 reps or whatever. Basically just keep doing this cycle as-is but now spread it out. So weights are the same, just different days and content.

I felt quite good. I didn’t feel like I had to really keep energy in reserve to make it through. It was time to squat, I squatted. I didn’t know what weight to use for the assistance work… I figured 50% but I didn’t know nor really care what the value was. I figured pick 135 because it was simple enough, tho probably on the lighter side… and it’s always smarter to go light. Now that I’m home and can look at numbers, 50% would be 145 and I can do that.

The trick here tho is all assistance work is done quickly. Strict form — which I really need work on, and thus all this extra time on that exercise will be a HUGE boon. Deep squats (I videoed a set to ensure I was breaking parallel). And only about 90 seconds of rest between sets. I want to get my heart pumping. That’s part of this.

I forgot to note when I started the workout, but I could tell it ran shorter… at least 20 minutes, which is significant for me in the morning. And later on if I deem I want to do something like 15 minutes on the treadmill post-workout, then I do have the time.

And hey… I had one hell of a pump in my legs today. I felt wiggly and wobbly as I left. And you know what? I missed that feeling. Sure it’s more of a working the muscle than working the movement feeling, but gee… I stated some time ago in terms of desire for more volume, to feel more pump, more work. And gosh, I got it. Plus I hope this won’t lead me down the road of too much work that’s too hard to recover from. If anything, I expect it’ll be better in that regard.

So here I go. Next up tho… getting the diet tightened up. I need to run numbers and will be calculating that this week.

Sunday Metal – Twisted Sister

I don’t know what to say…. I mean, Twisted Sister covering The Shangri-Las “Leader of the Pack” it’s not a bad cover in and of itself… but well, I guess just don’t take it too seriously and enjoy it. 🙂

2012-08-18 Dry Fire Practice

Following the TLG 4-week sample dry fire routine.

Week 1, Day 5

Movement

  1. 10 reps of wall drill from press out 2H
  2. 10 draws stepping right, 3/4 speed, 2H
  3. 10 draws stepping left, 3/4 speed 2H
  4. 10 reloads stepping right (reload on the move), 3/4 speed 2H
  5. 10 reloads stepping left (reload on the move), 3/4 speed 2H
  6. 10 reps wall drill from press out 2H

My first “missed” day. Should have happened yesterday (Friday), but that morning I had the thought of going into work early and then being able to leave early (and practice when I got home). The best laid plans… didn’t work out. Day ran very long. So of course, had to make it up as quickly as possible, so here the next day I did it.

Gotta remember … what shot is the easiest to mess up? The first shot. What’s the most important shot? The first shot. This session is all about “first shot”, because that shot after the reload? That’s a first shot. You can’t allow yourself to get in a hurry after the reload to get the gun back out there… else you risk rushing and blowing that first shot. Be mindful, and that’s also why the 3/4 speed in this is very useful.

I also love practicing movement like this. It’s simple, but it always makes me remember Tom Givens’ name for it: a “what the fuck” moment.