2012-04-23 workout – Wendler 5/3/1 program, cycle 8, Bench 2

A nice way to start the week.

“Week 2” – BBB 3 Month Challenge

  • 3 reps – Bench Press (working max: 230#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x115
    • 1x3x140
    • 1x3x165 (work)
    • 1x3x185
    • 1x3x210
  • Asst. #1A – Press
    • 5 x 10 x 95
  • Asst. #1B – 1-Arm Dumbbell Rows (supersetted with the Press)
    • 5 x 10 x 70
  • Asst. #2 – Rope Triceps Pushdowns
    • 3 x 12 x 50

I like pressing. I actually think pressing is gaining more favor with me than bench pressing. I still suck at both, but I’m enjoying pressing more and more. Odd to say this on bench press day, but here we are.

I will say that I am getting excited to get closer to a bench press milestone of 225# (i.e. 2 wheels), which will happen next cycle. Oh I’m sure I could do that now, but why? Just keep doing the program, I’ll get there eventually.

I did something different today too. I bumped the pushdown weight. I normally don’t change weight on assistance work mid-cycle, but the 45# just wasn’t cutting it for me. 50# was a little tougher… still squeezed out the 3×12, but it was a bit more work and that’s what it’s all about.

M&P Shield accessories

I caved.

I have put in an order for an M&P Shield in 9mm.

I like what the gun has to offer. It’s not too small, but it’s small enough. I also think it’ll be good as a teaching gun for folks with smaller hands.

But, from the factory the M&P Shield needs work, as is the case with most factory guns.

The big 3 I wondered about:

1. holster support.

2. replacement sights

3. Apex Tactical trigger kit

I sent an email to Comp-Tac asking about holster accessories for the Shield. Their response (as of this writing):

Hi John,

Thanks for checking with us on the M&P Shield. At this point we do not have any official timeframe on if/when the Shield may become an available model for our holsters. I’ve recorded that we received another request for it though. Hopefully as we get more requests and are able to track the sales of this firearm a little better it will get moved up on the To Do list.

Once it looks like we have some solid info on this model we’ll be sure to announce it on our monthly newsletter and Facebook page. Thanks again for checking with us and have a great day!

Tiffany F.
Sales/Marketing

A most acceptable response at this time.

It also says that you should drop them a line because they are keeping track of the requests.

As for sights, I emailed Dawson Precision, but as of this writing I haven’t heard anything.

And I emailed Apex Tactical wondering if there’d be a DCAEK for the Shield. Don’t need the RAM, in theory, since the Shield has a tactile reset. But who knows….

My thinking is, if I can replicate my full-sized M&P9, that would be great.

Folks: the bottom line is to speak up. These companies are all good about listening to their customers (which is one reason I give them my patronage), so speak up!

Ain’t politics grand?

This was posted at the McMilian Group International Facebook page (h/t to Rog and Dock)

McMillan Fiberglass Stocks, McMillan Firearms Manufacturing, McMillan Group International have been collectively banking with Bank of America for 12 years. Today Mr. Ray Fox, Senior Vice President, Market Manager, Business Banking, Global Commercial Banking came to my office. He scheduled the meeting as an “account analysis” meeting in order to evaluate the two lines of credit we have with them. He spent 5 minutes talking about how McMillan has changed in the last 5 years and have become more of a firearms manufacturer than a supplier of accessories.
At this point I interrupted him and asked “Can I possible save you some time so that you don’t waste your breath? What you are going to tell me is that because we are in the firearms manufacturing business you no longer what my business.”
“That is correct” he says.
I replied “That is okay, we will move our accounts as soon as possible. We can find a 2nd Amendment friendly bank that will be glad to have our business. You won’t mind if I tell the NRA, SCI and everyone one I know that BofA is not firearms industry friendly?”
“You have to do what you must” he said.
“So you are telling me this is a politically motivated decision, is that right?”
Mr Fox confirmed that it was. At which point I told him that the meeting was over and there was nothing let for him to say.

I think it is import for all Americans who believe in and support our 2nd amendment right to keep and bear arms should know when a business does not support these rights. What you do with that knowledge is up to you. When I don’t agree with a business’ political position I can not in good conscience support them. We will soon no longer be accepting Bank of America credit cards as payment for our products.

Kelly D McMillan
Director of Operations
McMillan Group International, LLC
623-582-9635
www.mcmillanusa.com

As if you need another reason to leave Bank of America. Or for some, I’m sure it means a reason to bank with BoA… but hey, you enjoy your victim-rich zone.

2012-04-20 workout – Wendler 5/3/1 program, cycle 8, Deadlift 2

Progress is always a good thing.

“Week 2” – BBB 3 Month Challenge

  • 3 reps – Deadlift (working max: 335#)
    • 1x5x135 (warmup)
    • 1x5x175
    • 1x3x205
    • 1x3x235 (work)
    • 1x3x270
    • 1x3x305
  • Asst. #1 – Squat
    • 5 x 10/10/10/10/8 x 170

Dang. Just realized I forgot to foam roll before I left the gym. Very important on days like today. I’ll do it a little later today, especially before bed.

Anyways….

Deadlifting felt so good today. I lift things up and put them down. It felt heavy, but not like I couldn’t move it. Was a little more in-tune with things mentally today, and that helped. I just keep looking forward to PR day, because I love setting deadlift PR’s.

On squat, I felt really good today… which is kidna crazy to me. I hate squats, but as is often the case… keep doing what you suck at, and eventually you won’t suck at it any more. Keep squatting until you don’t hate it. I still don’t love squatting, but I’m at least getting better. I tell you, that “chin in” cue is making a big difference in my form and how worked I get. Really keeps me from leaning forward and keeps me honest out of the hole.

I keep thinking about what to do after the challenge is over. I thought about it a bunch in between sets today. My present thinking is to stay the course, more or less. I don’t have a specific agenda, not working towards a meet, am not sure if I have any isolated weak spots because I’m just pretty weak all around. 🙂 So I think I’ll stick with the BBB template, but with some minor changes. First, I’m thinking about being “more boring”. That is, Jim said on the BBB challenge to mix up the main lifts and assistance work, so like instead of doing squat work then squat assistance, you do squat work then deadlift assistance… to make it less boring. I’m thinking about pulling back to doing the same in each day… kinda curious if that might make any difference, and if so what. Because, I’ll also be upping my assistance percentages, probably starting at 60%. I may also switch around the additional work (e.g. face pulls, curls, pushdowns, etc.) just depending how everything falls. The other big thing I’m thinking about doing is bringing back rep maxes on the final work set. Just have to see how this will all shake out.

Tho there’s a part of me that wants to try the Powerlifting template of 5/3/1. Why? I don’t know… variety, curiousity. I do think about doing a competition. Maybe nothing too serious yet but I keep thinking about the Hyde Park Gym’s push/pull event that’s coming up. I don’t think I’ll do this one, but it’s something like that for getting my feet wet that I might do. I dunno.

5 Important Skills for Protecting Yourself

From the “clearing out my backlog” files…

From LowTechCombat comes an article about the “5 Most Important Skills for Protecting Yourself“. As with all LTC’s stuff, a solid article.

Before I discuss the article, you need to go read it. Go on, read it. I’ll be here when you get back. 🙂

You’ll notice that no where in the article does it say “have a gun”. Yes, I talk a lot about guns and find them to be a valuable and useful tool, but I know that self-defense goes well beyond that. It’s like Insights Training‘s hierarchy:

Mindset

Tactics

Skill

Equipment

Mindset is most important, and equipment is least important. We all talk equipment because it’s cool, it’s fun, but once you get your equipment figured out, it’s time to move on and build up the more important things.

Back to the article.

1. Stay Alert, Look Ahead.

Indeed. All too often the story you hear from people being attacked is “they came out of nowhere”. No they didn’t, you just didn’t pick up on them until it was too late. Col. Cooper would call that being in “code white”. We should strive to be in “code yellow” most of the time, but life is what it is and we’ll likely drift in and out of yellow and white throughout our day (and hopefully we won’t escalate up the scale).

This is part of mindset, to be aware, to stay aware, and to have your head in a place where you know attacks can come out of nowhere, suddenly. For if we knew an attack was coming, say an appointment tomorrow at 3:00 PM, why would we willingly walk into it? No, they are surprises, “when you least expect it”, so do your best to expect it. Sure we’ll be surprised some of the time, but do your best to minimize the chance. So take out your earbuds, stop texting while walking, and use all your senses (yes, even taste might sometime be relevant) to be aware of what’s going on around you.

2. Walk Confidently but not Arrogantly

That’s a new maxim to me, at least in phrasing. I think it’s a good one because yes, if you have too much swagger out there, could you be drawing in a challenge you don’t want?

But confident is good. I know I go back to Insights a lot, but those guys have a lot of… well… insight into such matters. I always liked Greg Hamilton’s take:

Most people are grass-eaters with their heads down on the ground. The jackals and lions know this and think of them as that. Hold your head up and walk like you are the biggest, baddest lion that walks. The jackals and lions will notice and leave you alone because they don’t want to get hurt. Don’t challenge them because they might feel they have to respond to it. All you want is their respect, not their dignity.

So there you go, same thing said differently.

3. Know When to Run

Amen. Yes there’s something to be said for fighting, but we must always remember the key point is to survive, to go home, to see tomorrow. Sometimes fighting will be the right answer, but sometimes running will be too. And remember you gun folk… just because you have a gun doesn’t mean you have or should use it. Same for you black-belt martial artists; just because you know 3608 deadly techniques doesn’t mean you need to try them out and prove your skill. There’s a time, there’s a place, and sometimes Nike-Fu is the best martial art.

Implied in this is to not going looking for trouble, but that’s discussed in #5.

4. Use Quick and Effective Techniques

The article was written by a guest author at LTC, a Jack Roberts of Black Eagle Martial Arts. I don’t know for sure what Jack studies, but it appears likely he studies a traditional empty-hand martial art. Regardless, what he discusses here is spot-on, in that you want to keep it simple and use whatever skills and techniques are truly effective and that can be applied (by you) under pressure… which implies you need to train under pressure. If you do study a traditional martial art, ensure there’s some sort of “alive” training. If all your techniques are just too deadly to actually practice for real (full speed, resisting partner, etc.), you may want to try a different art (if your goal is fight skill, self defense, etc.). But note that even in such arts, there’s likely a subset of techniques that you can focus on (I always think about Kuk Sool’s “Ki Bohn Soo #9” as such a technique)

It doesn’t matter what you’re working with, be it empty hand styles or firearms or whatever. Acquire good skills, simple skills, effective skills, that you can apply under pressure.

5. Stay Away From Trouble

I would put this as the #1 skill for protecting yourself. If you do your best to stay out of trouble, trouble generally won’t find you. John Farnam summed it up quite nicely:

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.

Not much more to be said.

KR Training April 2012 newsletter

KR Training’s April 2012 newsletter is up.

In addition to normal schedule updates, there’s a couple cool things.

1. Skill Builder. A new mini course to allow you the ability to practice and improve on certain skills at whatever level you’re at. A useful class because you can work on skills you learned in prior classes under the watchful eye of an instructor, plus be able to do skills that you may not be able to perform at other ranges.

2. Take Your Daughter To the Range Day

KR Training is participating in the national Take Your Daughter to the Range Day event. Come on out!

 

2012-04-18 workout – Wendler 5/3/1 program, cycle 8, Press 2

A good workout.

“Week 2” – BBB 3 Month Challenge

  • 3 reps – Press (working max: 160#)
    • 2x5x45 (warmup)
    • 1x5x65
    • 1x5x80
    • 1x3x95
    • 1x3x115 (work)
    • 1x3x130
    • 1x3x145
  • Asst. #1A – Bench Press
    • 5 x 10 x 140
  • Asst. #1B – Chinups (supersetted with Bench Press)
    • 5 x 4/4/4/3/2 x BW
  • Asst. #2 – Face Pulls
    • 3 x 12 x 65
  • Asst. #3 – DB Hammer Curls
    • 3 x 10/9/8 x 35

What a good day.

I’m getting better with my pressing technique. Before lifting off, taking the deep breaths in through the nose helps a LOT towards ensuring not only enough breath, but a clear head and no dizzy feelings during the lift. My body is staying tight, it’s all working well. I also did some brief, but not rushed, visualization before the big lifts, just seeing myself in the 1st person pressing out all 3 reps. When I did the 145, it felt like cake, which hasn’t been quite the case in the past weeks. I figure it’s a combination of the better breathing, the better tightness, and visualization.

Everything else rolled quite nicely. I’m happy that my chin-ups are progressing well. I’ll get to 5×10 eventually. 🙂

6 stupid gun myths – debunked

The lists over at cracked.com can be hit or miss, but  here’s one that strikes the bullseye.

6 Stupid Gun Myths Everyone Believes (Thanks to Movies)

#6 – Dropped guns go off

No, they don’t. Well sure, anything mechanical can fail, and there are some types of guns that are not drop-safe. But on the whole, today’s modern guns are drop-safe and will not go off if dropped.

So folks… if you drop a gun, let it fall. Do NOT try to catch it, because that tends to end up with fingers pressing triggers… and then yes, it will go off.

#5 – Ceramic guns are a thing

No, they’re not.

#4 – Bullets make everything spark.

No, they don’t. But Hollywood needs that drama so you can know there’s a gunfight going on.

It’s kinda like the way Hollywood portrays suppressors… sorry, “silencers” as making no noise at all, but they dub in that “thwap” sound because we need some sort of noise to know it was making no noise, right?

#3 – Shotguns are room-clearing murder factories

I’ve addressed this many times on my blog (use search feature). They don’t spray clouds of death. You do have to aim shotguns.

#2 – Deadly on the gun range = deadly in real life

Nope. Cardboard doesn’t shoot back, and the stress/pressure is never going to be the same.

#1 – Bullets turn people into pulp

Not even a little bit. Check this FBI report on a police shootout (contains some autopsy photos). 107 rounds fired (.40 S&W, .223 Hornady TAP), and he was far from pulp. In fact, read through that whole report as it’s rather telling about the realities.

Determined individuals can sustain many gunshot wounds in areas that produce great pain and continue to fight a long time, even without the aid of drugs or alcohol.

But they won’t listen to him

Kip Hawley, former head of the TSA, “has said that the country’s airport security system is a broken mess making travelling ‘an unending nightmare’ for passengers.”

How refreshing. From the full article:

Kip Hawley, who was head of the TSA from 2005-2009, has argued that the system would be more effective if it embraced more risk including allowing passengers to bring almost anything on board including knives, liquids and lighters.

Hawley criticises the current procedure for reducing airport security into an ‘Easter-egg hunt’ where TSA officers look out for low-risk prohibited items, such as lighters, rather than focusing on disrupting terror plots.

And that it has. Countless stories of people getting lighters confiscated but more “deadly” items getting right through. Where’s security in that? But some politician feels better about it.

If you read the full article at the WSJ, it goes even deeper, and with a reasonable conclusion:

To be effective, airport security needs to embrace flexibility and risk management—principles that it is difficult for both the bureaucracy and the public to accept. The public wants the airport experience to be predictable, hassle-free and airtight and for it to keep us 100% safe. But 100% safety is unattainable. Embracing a bit of risk could reduce the hassle of today’s airport experience while making us safer at the same time.

That’s right. 100% safety is unattainable. But if perhaps if they can focus on major risk instead of Easter Egg hunts, if the citizenry can accept that you can’t live life in a protective bubble and perhaps are willing to accept some self-responsiblity for one’s own safety… maybe we could make life a little less hellish again.