2018-06-29 training log

My knees continue to feel better, but I’m not pushing it — still not going to do leg work on my upper-body days. The addition of the PT work plus stationary biking afterwards is enough for now.

So – more back work!

Pressing itself is good. I have long struggled with a good setup that enables me to stay tight but also manage dizzy/pressure. I think I’m getting it. Basically after unracking I can hold body position but just let air out and take a breath in. Yes, that risks losing tightness and position, but I’m willing to trade-off for not passing out. 🙂 So far tho I’ve been able to manage it well, and I look at it this way. If I am weak in my ability to hold it, I’ll just keep working on it and get stronger — even if I have to take a few steps back to get me there.

Everything else tho went well and groovy today. Nothing exciting.

12 minutes on the bike afterwards. Each session I’m trying a slightly lower seat position to see what affect that has on my VMO and so far it seems to be a positive affect (hits it harder, feel more burn/tired in the VMO than anywhere else). So this is good.

5/3/1 (Based on: Forever, BBB, 5’s PRO)

  • Press
    • bar x 5
    • 70 x 5
    • 90 x 5
    • 110 x 3
    • 125 x 5
    • 145 x 5
    • 160 x 5
    • 90 x 10
    • 90 x 10
    • 90 x 10
    • 90 x 10
  • Bent-over Lateral Raises (superset with press warm-up sets)
    • 15e x 15
    • 15e x 15
    • 15e x 15
    • 15e x 15
  • Normal-grip Pulldowns (superset with press work sets)
    • 135 x 12
    • 135 x 12
    • 135 x 12
  • Barbell Rows (superset with press BBB sets)
    • 165 x 8
    • 165 x 8
    • 165 x 8
    • 165 x 8
  • Lying Triceps Extensions
    • 70 x 12
    • 70 x 12
    • 70 x 10

2018-06-28 training log

I continue to experiment with things to improve my knees.

All my PT work is to be around strengtening the VMO and glute min. Something like hack squats would be awesome, but my gym doesn’t have a hack squat machine. I thought about barbell hacks, but that requires rather a low start position, which is part of my problem right now. I could start off boxes, but then that would be a hard limit on ROM. BUT the gym does have a belt squat setup on a rack, so why not give that a try.

I’ve never used a belt squat before, so I spent a little time just playing around to get the feel for things. Again, with the desire to target the VMO I did:

  • narrow stance (about shoulder-width)
  • toes pointed forward
  • lift the toes, to really emphasize pushing through the heels
  • and sit back

I sat back into the belt letting it hold me up, and doing so put my feet very far forward of my body — so I wasn’t squatting over them but behind them. And so, this is similar to a hack squat position and movement.

I started very light to help me figure things out. Certainly the sets I did were not a bunch of work, but I got the feel for it. I think it could be quite useful to me, and I’m going to continue with it.

For sure, my knees are starting to feel better. It’s not 100% – like right now as I sit and type this, there’s some ache in my left knee. But I expect that having just worked the heck out of things. But I am waking up in the morning now with no stiffness, no nothing. I can get right out of bed and squat down with little trouble. This is progress!

So I’ll keep working on the prescribed PT work, and continue working to find assistance lifts to help me out. Onwards.

5/3/1 (Based on: Forever, BBB, 5’s PRO)

  • Deadlift
    • 175 x 5
    • 225 x 5
    • 260 x 3
    • 305 x 5
    • 350 x 5
    • 390 x 5
  • Band Pullaparts (superset with deadlift warmups and work)
    • Not tracked, but 15 reps each set.
  • Belt Squats
    • 25 x 12
    • 50 x 12
    • 75 x 12
    • 100 x 12
  • Upright rows
    • 105 x 12
    • 105 x 12
    • 105 x 12
    • 105 x 10
  • Seated Leg Curls
    • 120 x 12
    • 120 x 10
    • 120 x 9
  • Stair Calves
    • 70 x 15
    • 70 x 15
    • 70 x 11

Rode the bike for 12 minutes.

Beware the emphatic holster

Handling a gun can be dangerous.

A lot of “accidents” happens during administrative gun handling; that is, not when shooting a gun, but when taking it out, putting it away, or otherwise fiddle-farting with the gun.

One of the more dangerous parts of administrative gun handling? Putting the gun back into a holster.

Why?

The motion is “pushing the gun forward”. When this happens, if anything comes in contact with the trigger, the gun itself is able (continues) to move forward — but the trigger does not. The trigger stops and basically is moved backwards, and that then causes the trigger to do what it’s designed to do – and the gun fires.

That’s not good.

So why might this happen?

A number of reasons.

Clothing moves and finds its way into the holster.

I’ve seen spent brass eject, bounce off stuff, and land in holsters.

Sometimes debris from the berm (bits of mud or small rocks) can fly and land in strange places.

Gremlins.

Who knows. And really, it doesn’t matter exactly why nor exactly what. The reality is, stuff that shouldn’t be in the holster DOES wind up in the holster.

And that could cause you a world of hurt.

I see it more often than I care to. People emphatically slam their guns back into the holster. They were upset about their performance on that drill. They were really happy about their performance on that drill. They were in a hurry. It really doesn’t matter why nor what, but they just slam that gun back into the holster.

It’s a recipe for disaster.

If you slam the gun back into the holster and something is in the way, you’ll never know. Check that. You will know – when you end up with a round in your body and a trip to the hospital.

I’m sure you don’t want that to happen.

Instead, go slow.

Look.

There’s little reason to 1. not LOOK at the holster while you are holstering the gun, 2. move slowly. OK sure, there may be some times in some contexts when this is required, but those are extremely rare – and exceptions do not prove the rule.

When you holster the gun you should look at and in the holster. Look first. See if there is anything in the way. If there is, move it, fix it, clear it. If you cannot look at the holster, figure out how to make it so you can. If you must move anatomy out of the way, do so. If your holster is in a place where you can’t look (e.g. small of the back), maybe your holster needs a better place to live. Look. See. Strive to ensure the holster is safe and clear for you to place the gun into it.

When you put the gun back into the holster, MOVE SLOW. When you slowly holster, you’re able to feel if something is wrong, if something doesn’t feel right, if something might be in the way that might cause the gun to fire. This is important information! Because if you feel something it wrong, you can STOP IMMEDIATELY! I hope you can see how this could prevent something undesirable from happening.

I know it’s hard. We get into the moment and our emotions can get the better of us. But we must be better than that. We must work to control our emotions. By choosing to carry a gun we also carry a grave responsibility. We may not be perfect at it (we are human, after all), but we must strive to do better. We must work to be aware of what’s going on, and work to ingrain the habit to a level of unconscious competence so when we holster our gun, it’s always done in a safe manner.

The emphatic holster has no place in safe gun handling. Holster by looking, holster slowly. Be sure, be safe.

2018-06-26 training log

Today was good.

So all the knee things, but it doesn’t really affect today. One minor thing is of course adding the rehab work to my warm up and cool down, and then no more bodyweight leg work (back work instead). I hope to maybe add the leg work back in, but that’ll have to come after things are better.

All in all, things rolling well. I’m actually enjoying the added back work.

5/3/1 (Based on: Forever, BBB, 5’s PRO)

  • Bench Press
    • bar x 10
    • 105 x 5
    • 135 x 5
    • 155 x 3
    • 180 x 5
    • 210 x 5
    • 235 x 5
    • 135 x 10
    • 135 x 10
    • 135 x 10
    • 135 x 10
  • Bent-over Lateral Raises (superset with bench warm-up sets)
    • 15e x 12
    • 15e x 12
    • 15e x 12
    • 15e x 12
  • Kroc Rows (superset with bench work sets)
    • 60 x 10e
    • 60 x 10e
    • 60 x 27e
  • Curl-Grip Pulldowns (superset with bench BBB sets)
    • 125 x 12
    • 125 x 12
    • 125 x 11
    • 125 x 10
  • Pushdowns
    • 95 x 20
    • 95 x 17
    • 95 x 13

And then time on the bike, and my rehab work.

2018-06-25 training log

Well… things are going to change.

I had my MRI on my knee. I had a PT session. Bottom line: no tears or anything really bad. Basically I’ve lost a decent amount of cartilage, and now I’m inflaming the hell out of it. Why? Looks like muscle imbalances have really pulled my knee caps off track, so they’re not moving “in the groove” of the joint and everything’s grinding. It’s been years in the making, and just happens to be coming to a head now.

The PT session looked at a few things, considered my situation, goals, etc. and saw what wasn’t working on me. Basically I’ve really strengthened particular muscles from all the squats and deadlifts, but other antagonists didn’t get the same treatment — thus the pulling. So, the first pass at this is to give me a bunch of exercises to do to try to correct that. I will do these every day and see how it goes. If my condition improves, great; keep doing the exercises for the rest of my life. 😉 If it doesn’t improve, then we’ll revisit.

So, there are the daily exercises. On gym days, I’ll do them as a part of my warmup. On my off-days, I’ll just do them at home.

But then, there’s gym work.

It has to change.

I’m still not 100% settled on what that change will be. But I know a few things. I don’t see upper body work (bench day, press day) changing at all. Squat and deadlift days will change. I will still squat and still deadlift as I do for main work. All other work changes to help support, strengthen, and bring up these obvious weak points. Trouble is, I’m not 100% sure exactly what will work — and can be done with the equipment/facilities I have available.

For example, a hack squat machine would be awesome, but the gym doesn’t have one. So what to do?

Anyways, today I tried some simple things: single-leg leg presses (which is actually something the PT suggested, tho they had a hack-squat-like machine — I had to use a leg press), single-leg extensions.

I think the single less presses are going to be good. I start slow and light and will work my way up — this is certainly more about quality of the movement.

Leg extensions? Not sure. I felt more irritation in the knees during this, so it may not work well for me. Not sure yet.

That said, I think what may come next week is a different approach. Maybe something like front squats with a very light weight and maybe heels up, so I can keep my torso as upright as possible and really hit the VMO — but still heavy enough that I’m hitting that 5-10 rep range (tho I’m sure I’ll have to work to that regardless). Then follow with the 1-leg leg presses for up to maybe 20 reps each leg.

Then deadlift day. What just hit me, as I was writing this, is I may try barbell hack squats for my supplemental, then let my assistance work be for other things like hams and glutes. TBD.

Anyways — point is that things are going to have to change, but it’s all good. It’ll be some experimentation to get me there.

5/3/1 (Based on: Forever, BBB, 5’s PRO

  • Squat (superset with band pullaparts)
    • bar x 5
    • 135 x 5
    • 165 x 5
    • 195 x 3
    • 230 x 5
    • 260 x 5
    • 295 x 5
  • Band Pullaparts
    • Not tracked, but 15 reps each
  • 1-Leg Leg Press (superset with front plate raises)
    • empty sled x 10e
    • empty sled x 10e
    • empty sled x 10e
    • empty sled x 10e
  • Front Plate Raises (all the way overhead)
    • 25 x 20
    • 25 x 20
    • 25 x 20
    • 25 x 20
  • 1-Leg Leg Extensions
    • 30 x 10e
    • 30 x 10e
    • 30 x 10e
    • 30 x 10e
  • Stair Calves
    • 70 x 15
    • 70 x 15
    • 70 x 12

2018-06-21 training log

Today’s a little different.

Last night I went to see Slayer (with Lamb of God, Anthrax, Behemoth, and Testament). Tired from the show, only a few hours of sleep, so I didn’t really feel like doing a hard session — no need to dig my recovery hole too deep. I was thinking to “jack shit” the session, but that I’d see how it went.

I had a second thought: try sumo.

I am not really built for sumo, but I’ve done it before for a change. I wanted to see how my knees took to it. So I decided my BBB sets would be pulled sumo (work sets were conventional). Also, I wouldn’t really work it — just enough reps so I could get a feel for the movement. This wasn’t about actually getting in reps or work, but more about exploring the movement relative to my knees and other issues.

It wasn’t bad, but I’m not sure. I could only get so far down. Was it flexibility? Familiarity? Stability? Knees hitting “about that critical angle”? Maybe a little of all. So there was a bit more back-raise than there probably should be, but overall things weren’t too bad. Hard to say if it’d be worth considering – but as I start PT for my knees, I’ll talk with the therapist about it.

Anyways, I took it kinda easy today. Did the work, got out.

5/3/1 (Based on: Forever, BBB, 5’s PRO

  • Deadlift
    • 175 x 5
    • 225 x 5
    • 260 x 3
    • 285 x 5
    • 325 x 5
    • 370 x 5
  • Band Pullaparts (superset with deadlift warmups and work)
    • Not tracked, but 15 reps per set.
  • Sumo Deadlift (for BBB)
    • 225 x 5
    • 225 x 5
    • 225 x 5
    • 225 x 5
  • Upright rows (superset with BBB sets)
    • 105 x 12
    • 105 x 12
    • 105 x 11
    • 105 x 10

Then 13 minutes on the bike

2018-06-19 training log

Light bench day.

Nothing major to report.

I did dump lunges tho. I go see the doc today to get the results of my MRI on my knees, so we’ll see how that falls out. My knees were not feeling hot today so I opted to skip the lunges and did some additional back work instead. Will this be my norm? All depends upon the doc.

One thing I will say. I am debating upping my BBB percentage. 50% is just a good starting metric, but it can be anywhere between 40-60% depending. Plus, there’s nothing saying you MUST use the same across the board: might squat at 50% but bench at 60%. The benching feels just WAY too light, so I am debating upping it.

5/3/1 (Based on: Forever, BBB, 5’s PRO

  • Bench Press
    • bar x 5
    • 105 x 5
    • 135 x 5
    • 155 x 3
    • 170 x 5
    • 195 x 5
    • 220 x 5
    • 135 x 10
    • 135 x 10
    • 135 x 10
    • 135 x 10
  • Bent-over Lateral Raises (superset with bench warm-up sets)
    • 15e x 10
    • 15e x 10
    • 15e x 10
    • 15e x 10
  • Kroc Rows (superset with bench work sets)
    • 60 x 10e
    • 60 x 10e
    • 60 x 25e
  • Curl-Grip Pulldowns (superset with bench BBB sets)
    • 125 x 12
    • 125 x 12
    • 125 x 10
    • 125 x 10
  • Pushdowns
    • 90 x 20
    • 90 x 20
    • 90 x 17
  • Slant Board Sit-ups
    • 22 x 15
    • 22 x 12
    • 22 x 9

2018-06-18 training log

Starting cycle 2.

Again, the basic structure right now is:

  • 5/3/1 based
  • Main lifts are 5’s PRO (using 90% TM)
  • Supplemental follows BBB @ 50%, tho scaling the volume up (3 sets, then 4, then 5; every 2 weeks)
  • Forever-based approach to assistance work (push/pull/core 0-50 reps each session). But I’m also adding in and tailoring assistance towards things I know are good for my body (e.g. calf work is not part of the programming but it’s good for my ankle and foot health).
  • Basically trying a 2 leader 1 anchor approach, with 7th week protocols

And so, this is leader #2, or rather the second 3-week cycle, or the second-half of the 6-week cycle: however you want to look at it. Following the exact same programming as the prior cycle, except increasing the weight used and the BBB volume. I have no plans to change the programming over the next 3 weeks – UNLESS – I get something back from the doc regarding my knee.

So this is “5’s week”, so stuff is light but the weights went up. I had no problems with the session, but BBB sets of course are deceptively painful. 🙂 All that went through my head on the last reps of the last sets was that Churchill quote, something like “If you find yourself going through Hell, keep going.” 🙂

One thing I can say is as I think about future cycles (including the forthcoming anchor), I may drop supersets. I think I’ll keep the light stuff, like the band-pullaparts or the bent-over lat raises. But the more intensive stuff like the front plate raises or the upright rows? I think I’ll skip. Main reason? I don’t think I’m getting the full benefit I could out of them because I peed out first from everything else being exhausted from the prior squat or deadlift work. I like that they do make me work overall harder, but I’m dubious as to the overall benefit. TBD.

5/3/1 (Based on: Forever, BBB, 5’s PRO)

  • Squat (superset with band pullaparts)
    • bar x 5
    • 135 x 5
    • 165 x 5
    • 195 x 3
    • 210 x 5
    • 245 x 5
    • 275 x 5
  • Band Pullaparts
    • Not tracked (every squat set, 15 reps each time)
  • Squat (superset with front plate raises)
    • 165 x 10
    • 165 x 10
    • 165 x 10
    • 165 x 10
  • Front Plate Raises (all the way overhead)
    • 35 x 12
    • 35 x 12
    • 35 x 10
    • 35 x 10
  • Leg Extensions
    • 80 x 12
    • 80 x 12
    • 80 x 12
  • Stair Calves
    • 70 x 15
    • 70 x 12
    • 70 x 11