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Author: hsoi
2011-12-09 workout
Set an awesome, but strangely anti-climatic, personal record.
“Week 3”
- 5/3/1 – Press (working max: 140#)
- 2x5x45 (warmup)
- 1x5x55
- 1x5x70
- 1x3x85
- 1x5x105 (work)
- 1x3x120
- 1x5x135 (PR)
- Asst. #1 – Press
- 5 x 10 x 65
- Asst. #2 – Supinated shoulder-width grip lat pulldowns
- 5 x 10 x 120
- GPP – Sprints
- Tabata style (20 sec. sprint, 10 sec. walk)
- 2 “laps” walking (warmup)
- 5 “reps” (8 reps is one Tabata set)
- 2 “laps” walking (cooldown)
- DeFranco Agile 8
Today’s PR was a significant one because I broke into the realm of 45# plates on my press. 🙂
But oddly, it was anti-climactic. Of course, I knew for weeks this PR day was coming and I knew I’d set a PR because that’s just how the program progresses. I was really looking forward to it for the fact I’d be using 45’s and while I don’t lift for ego, there’s no question the ego gets satisfied with things like that. Once you start moving 45’s, you start to feel like you’re moving real weight. So I’ve been looking forward to today for weeks. Even last night before I went to bed I was giddy with excitement. When I loaded the plates onto the bar it felt cool. I was smiling a lot. When I pulled the bar out of the rack, it felt a little different because there’s a change in how the weight feels with the larger plates (center of gravity and such), but really not a whole lot. And I just pressed like anything else. When I was done and racked the bar, I thought I might feel some elation and excitement, but it just felt like any old press set.
In a way, I was bummed… but then, I don’t know what I was expecting to feel because it’s just weight. But in a way, I thought it was kinda cool I didn’t feel anything special about it because it’s just weight. The body and muscles don’t care that it’s 45# plates, only my mind and ego.
So still, very cool. I’m happy to have cranked out 5 reps with it. And now, life goes on… next up, 140#. And so on, and so on.
One thing on a form factor, I continue to work with my breathing so I don’t get all light-headed. I am finding that just breathing regularly up to the bar, tighten up and hold breath and unrack, if I feel the need then exhale while I get into position but keep tight, take as many breaths as I need before I start doing the movement to get my head clear and solid (tho not too long, of course), and then get going. On Press it’s slightly different since I want to breathe at the top of the movement so, I breath, press the first rep up, then breath again and THERE I start my rhythm… so it’s a bit of an “off beat” but alright.
Everything else rolled OK. I am thinking that sooner or later I’m going to stop doing lat pulldowns and try going back to chin-ups. Not sure I’m ready for it yet, but I have thought about buying a band to help me if I can’t yet crank out enough reps. The goal is of course to do proper chins, and so who knows… maybe if I’m not there yet I shouldn’t just crank 5×10 across on my lat pulldowns but try to move it more to a 5×5 across to get the strength up. We’ll see.
Quote
To be a warrior is to learn to be genuine in every moment of your life.
– Chogyam Trungpa
No Tin-Foil Hat Needed
I remember when the “Fast & Furious” scandal broke, some were claiming the whole thing was being done to manufacture a case for more gun control laws. The response from many was such thinking was ludicrous — our government wouldn’t do that.
Riiiiiiiiiiigt.
There’s no need for the tin-foil hat, because it’s true, as CBS News reports.
Even if you’re the most stringent anti-gunner, I hope you can see the corruption and will refuse to tolerate it. This isn’t about guns; it’s way beyond that.
Want to win a free scope?
Saw this posted on TacticalGunReview‘s Facebook page:
We are giving away a Leupold Tactical Patrol 3-9×40 illuminated TMR reticle scope! Post your review on TacticalGunReview.com for your chance to win this incredible prize!!
Given my experience with the Leupold VX-R 3-9×50 on my hunting rifle? I’d say this is a great prize.
Go write reviews and enter!
Benefits of Silencers
AAC has a nice little video demonstrating the benefits of suppressors (silencers):
See? It makes things quiet.
This is A Good Thing™.
For those of you that aren’t into guns, here’s some perspective.
Remember the last time some guy on a LOUD Harley passed you on the road? About rattled your fillings loose, didn’t it? You know why it’s that loud? Because he didn’t have a muffler on his exhaust. You likely take it for granted that almost every vehicle on the road has a muffler on their exhaust, else we’d all be blaring down the road making such a racket. Think about all that noise, and the silence a muffler brings.
A silencer is merely a muffler for a gun.
If we think mufflers are good things for cars, why are mufflers for guns a bad thing? Sure some people like loud things, but on the whole humans tend to not like loud — we’re not built for it, else loud noises wouldn’t cause hearing damage.
Yes, Hollywood has made us think that silencers are tools of assassins and make guns silent… or that they all make that one “thwip” sound (see Coconut Effect). Hardly the case, as the video demonstrates.
Some say it’s important to deny suppressors because poachers will use them. Well, it’s not like a bow and arrow make tons of noise. Furthermore, many countries around the world consider it bad form to hunt WITHOUT a suppressor because it’s rude to make so much noise.
So someone please explain to me why silencers are illegal in some parts of the US and highly regulated everywhere else? What is gained, other than keeping a lot of bureaucrats in a job processing tons of paperwork?
Yes, I’ve thought about getting a suppressor for a while now. Trouble has been what to get, not brand, but caliber. I think I’m settling on a .30 cal suppressor, and then looking at a rifle (perhaps SBR, as long as I have to deal with paperwork) in something like .300 AAC Blackout. Why? Because I can. Use? Probably hog hunting, and perhaps even exotics (e.g. fallow, sika, axis, red, blackbuck, etc.) since my reading of the TX P&W game rules is that you can’t use suppressors on game animals and exotics aren’t game animals, they’re exotics. Save my hearing while out in the field, a good thing.
OWB Experiments
I need your input (read on).
It’s finally getting cold in Central Texas.
Some consider a change in the weather a time to change what gun you carry. For instance, in the summer they’ll carry a J-frame, in the winter a 1911. The general reason given is amount of clothing: summer, less clothing, harder to conceal bigger guns; winter, more clothing, easier to conceal bigger guns. Well… it gets wicked hot here, I don’t wear parkas in the summer, yet I still conceal a full-sized gun. But, everyone’s body and needs are different, so YMMV.
Me? I’d rather change my clothing than my gun — I don’t need to build proficiency with clothing. Nevertheless, come colder days, I need to wear more clothing. More clothing worn means more clothing to have to get through should I need to draw my gun. It hit me a couple weeks ago while getting ready for church, one of the first times having to don long/warm dress clothing. Because of my weightlifting, I’m building more muscle mass, clothing isn’t fitting me the same, wardrobe options are reduced until I can go shopping. I was reduced to wearing my gun inside the waistband (typical) but I then had to tuck in my shirt. I have come to not like tucking-in my shirt because it makes the gun harder to get to, because it’s harder to get the clothing out of the way. I also filled out the shirt more, which pushed me to print a bit more, so I wore a jacket. Even more clothing to have to get through. *sigh*
But… I thought… Jackets. Sport Coat. Blazer. Hrm. Why not do that in the winter? I could wear OWB with a jacket over it. Concealed, warm, accessible. A bit of a fashion change for me, but Wife thought I’d look handsome and well… there’s the clincher. 🙂
So, I’m going to do some experimenting with OWB, jackets, and wearing the gun slightly differently. While yes it’s eyed towards winter situations, I will keep in mind summer options. Who knows, maybe I’ll go OWB in summer too.
Note: the only time I wear OWB is at the range, and there options and issues are different. But even in that case, it’s often that I’m wearing my IWB holster and merely tuck in my shirt behind the gun. So I have little “on the street” experience with OWB carry.
Thus, I start to get back to the same old “first time carry” fears of being exposed, freaking someone out because they see the gun, and so on. The main concern? The muzzle. I’d like to find a holster with a good high ride.
Tom Hogel (friend, fellow KR Training Instructor) showed me C. Rusty Sherrick’s “US High Ride” holster; he has one for his J-frame. It’s a very high ride, putting the muzzle flush with the bottom edge of the belt. I really like that in terms of improved concealablity. When I tried it with a J-frame it felt alright, but I’m not sure with a slab-side double-stack semi-auto if that may stick things too high in my ribs and be annoying all day long. I’ll probably just have to order one and see.
Tom was also kind enough to lend me his Raven holster to try for a while. I’ve been wearing it for almost a week now and have some first impressions. First, it’s a HUGE slab of Kydex. I think that bodes well in many respects for the holster, but it doesn’t negate the fact it’s a HUGE slab of Kydex. It gets in the way of both my front and rear pants pockets, which I do keep things in and need to have access to on occasion. Wearing the holster slightly forward with the leading edge of the holster truly just behind my hip bone, it makes for an excellent draw position, but the “muzzle area” of the holster really digs into my leg and becomes quite uncomfortable. If I then move the holster back some so it’s comfortable to wear, there’s no way it conceals my gun — the butt sticks out like well, a big butt. 🙂 Interestingly, Tom says he has this issue too with the XDm but not with his M&P. I do like how close the Raven wears to the body, not as close and tight as an IWB holster, but pretty good. I’m going to keep wearing the Raven for a little while longer to see how it goes, but so far my impressions are this is a great holster but it’s not going to work for me.
Some time ago I had purchaed a Comp-Tac Settable Cant Holster. I bought it for gaming, and there it must remain. I had the paddle attachment on it for ease of suiting up at the range, and I already knew that held the gun well away from the body, such that concealing was not an option. But I tried switching to the belt attachment to see how it would fare. It holds closer to the body, but nowhere near close enough for concealment, certainly not as close as the Raven does. So, this holster will go back to the paddle attachment and continue to be a range/gaming holster. I do wonder about Comp-Tac’s Belt Holster since the pictures look like it holds tighter AND by saying it’s IDPA legal I reckon it probably conceals better than the Settable Cant Holster.
Karl suggested the Blade-Tech Eclipse, and that’s a lot less Kydex, but it appears to hang just as low as the MTAC. Not sure that’s what I want.
Hrm. I wonder if Tucker Gunleather’s “First Strike Kydex” will work.
I’ve also looked at High Noon Holster’s and they look like they might provide a high enough ride, but I think the pictures appear that way because they’re using short-barrelled guns. Still, I might pick up one of their “cheap line” versions (e.g. Skin Guard) to see if it works out and truly if it does work out, I’d get the holster again in their custom line (e.g. “Slide Guard”).
Then there’s Kramer Handgun Leather, which the Insights guys are high on. I’ve even had thoughts about changing my IWB holster because while the MTAC is alright, it’s a big slab of leather (I seem to have a thing against large slabs, eh?) and I’ve wondered if something like Kramer’s #2 or #3 IWB might serve me better.
I must admit….
After my initial digging around and trials, I’m getting a little discouraged, but I may just have unrealistic expectations.
Do you have any suggestions of holster makers? I know there are a lot out there, but it’s often hard to find little shops without someone pointing you to them.
Don’t Check “Asian”
Lanya Olmstead was born in Florida to a mother who immigrated from Taiwan and an American father of Norwegian ancestry. Ethnically, she considers herself half Taiwanese and half Norwegian. But when applying to Harvard, Olmstead checked only one box for her race: white.
“I didn’t want to put ‘Asian’ down,” Olmstead says, “because my mom told me there’s discrimination against Asians in the application process.”
My mother is Korean. My father is American, with his father of German and his mother of Scots-Irish descent. So, I’m some sort of half-breed mutt. People see my name, John Daub, and how “white” can you get? They hear my voice over the phone and I sound “white”. But then they see me and my physical looks contrast against those other indicators, and it’s always amusing to me to watch people have that moment of cognitive dissonance while they try to figure me out.
I’m not offended by it because I understand we’re human and we are who and what we are. I understand the contrasts, I also understand that humans like to categorize. I understand that I present contrasts and things that don’t add up. Really, I don’t get bothered by the race issue and openly joke about it because life’s too short to get caught up in it. Of course, if someone is being hurtful well, that’s different… that’s just being hurtful or being an asshole, and I don’t care for that regardless of the context, being presented based upon my race, ethnicity, or my choice in clothing.
But just like these people don’t want to check “Asian” on their forms, I joke with people who I will check whatever box you want to help you fill your quota: I can be white, I can be Asian, whatever helps you satisfy your agenda.
I also recognize that’s the problem (and it’s part of why I joke about it, in hopes of opening dialogue).
See, a lot of people don’t view the problems presented in this article as a real problem. It’s not viewed as racist because a stereotype of “being smart” doesn’t seem like a negative thing. But, as you can read in the article, it is. It causes problems. And ultimately the problem is because of forced diversity. The schools aren’t choosing the best students, they are choosing based upon a whole slew of criteria — race/ethnicity being one of them. So maybe this person isn’t as good of a student, but because they need to have people will all sorts of skin tones walking around, they’ll choose someone based upon their skin tone over someone who may not have the right skin tone but is a better student.
Is that right?
I thought we weren’t supposed to care about the color of someone’s skin? If so, then why are we?
If we’re not supposed to care about the color of someone’s skin, then we need to stop caring about the color of someone’s skin… period. Else, you’ll always have “discrimination”-based problems. And we’ll continue to be divided and have animosity.
2011-12-07 workout
I’m glad I’m repeating the cycle.
“Week 2”
- 3 reps – Squat (working max: 240#)
- 2x5x45 (warmup)
- 1x5x120
- 1x3x145
- 1x3x170 (work)
- 1x3x195
- 1x5x220
- 5 x 10 x 100
- 5 x 10 x 65
- Tabata style (20 sec. sprint, 10 sec. walk)
- 2 “laps” walking (warmup)
- 5 “reps” (8 reps is one Tabata set)
- 2 “laps” walking (cooldown)
I am glad I opted to fall back on squats and repeat my weights/numbers from the previous cycle. What with the sprinting, I think I need it. I repeated my performance from last cycle, doing 5 reps with 220. This actually felt better tho. I’m working on the “light headed” feeling by getting under the bar without much fanfare and extra breathing. Big breath in, tighten up, lift the bar, and keep myself tight as I back out BUT allow myself to exhale while I back out. The struggle here is letting the air out while maintaining tightness. Get into position, allow myself a couple breaths, then go. And that seems to be helping. Good deal.
Sprints actually felt good this morning. Note that it’s below freezing outside. I still walked to the gym and then ran (all hail good warm Under Armour sweats!). Even after all the leg work, I managed to do alright with sprints. I think that I’m finding a good groove where I don’t need to kill myself but I’m still pushing myself. I may stick with 5 “reps” during next week, we’ll just see how I feel. No need to kill myself, this is a marathon (to mix metaphors).
I’m also feeling better with the DeFranco Agile 8. Seems to be helping… at least my adductors don’t feel as tight.
Looking forward to the week ahead. PR time!
Start Too Light, Progress Slowly
Many concepts in life are universal. We might learn them in one context, and when we remove the specifics of that context, we’ll find the concept applies to almost anything in life. While writing the last observations post, although it was about guns and shooting, some words from powerlifter Jim Wendler came to mind.
I wrote of how I felt some students would be well-served to step back to a beginners/fundamentals class before progressing further. I mentioned how that sort of thing is hard, because it’s a blow to the ego. Jim writes about “starting too light”:
My coaches emphasized this to me when I was in high school, but unfortunately, I didn’t listen. Hopefully you will. Starting too light allows for more time for you to progress forward. It’s easy for anyone – beginner or advanced – to want to get ahead of themselves. Your lifts will go up for a few months, but then they’ll stall – and stall, and stall some more. Lifters get frustrated and don’t understand that the way around this is to prolong the time it takes to get to the goal. You have to keep inching forward. This is a very hard pill to swallow for most lifters. They want to start heavy, and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego.
Forget that he’s talking about weightlifting. He’s talking about keeping your ego in check. Start lower than you think, start lighter than you think. Maybe you think you’re the best shooter around, but you’d still be served well to take the school’s intro class — even if it’s well below your perception of your skills, there’s something to be learned. If you try to jump in at too high a level, that’s just ego and will ultimately destroy you.
I wrote:
Sometimes improvement requires taking a step back and regressing down the ladder a bit, but only so you can make your foundation more solid. To expand upon that metaphor, if you realized your ladder was planted in sand, how high do you think you could climb? But if you started up the ladder, realized things were getting shaky, then climbed back down, poured some concrete around the legs, then climbed back up, how much higher do you think you could now climb? Don’t be afraid to back down and pour concrete.
To bring it over to lifting, a hallmark of a good program is progressive/incremental resistance: the program always strives to add more weight, more reps. If you look at the Wendler 5/3/1 program, it’s divided into 4 week cycles. When the next cycle starts, you increase your weights by a certain amount (e.g. 5# on bench press) and continue along. While a 5# jump on your bench press every 4 weeks doesn’t sound like much, over the course of a year that can mean a 60# increase, which is significant!
The reality of lifting, however, is that the linear progression will not always happen — you will stall. What’s the solution? Back down. There are numerous ways to calculate this. One thing Jim writes:
You’ll eventually come to a point where you can’t make any more progress on a lift. You won’t be able to hit the sets and reps you’re supposed to hit, and the weights will start to get too heavy. When this happens, I simply take 90% of my max (either a 1RM or a rep max) and start all over again.
[…]
If you’re really starting out with 10% less than your actual maxes, you can expect to go through 5-7 cycles at a minimum before you stall out. I’ve gone through 8 before having to back off.
You see, it’s actually expected that you’ll stall, that you’ll have to back off. You don’t have to back off far, just “90%” of what you were doing, but paring yourself back just that slight bit helps you make longer term progress. If you allow your ego to remain in control, you’ll only try to forge ahead, will eventually hit a wall, you’ll never get over the wall, and ultimately you’ll fail to achieve your goals. If however you back off, if you go “beneath your skills” and maybe take a beginner class (again), you’ll come out of it stronger and able to progress further.
And so, the same with shooting. Back down. If you get to an intermediate-level class and find yourself struggling, take the class again, or maybe take the previous class in the curriculum progression and reestablish some fundamentals. Ultimately this will allow you to progress longer and ultimately reach higher goals and loftier heights. If you continue to be ego-driven, you won’t achieve your goals. Taking 2 steps back so you can take 5 steps forward only helps you in the long run.
It doesn’t matter if we’re talking about shooting, or weightlifting, or anything else in life. The principles are universal. Keep your ego in check, be honest with yourself. Never be afraid to take a few steps back if that means over the long term you’ll progress further.