Answer, but don’t open your door

A couple nights ago, about 9:30 PM, there’s a ring at the front door.

It’s a young woman, holding her head, vocalizing about “being hurt” and “being in pain”. From what we could see through the peep-hole, there was a small child with her.

Oldest answered the door.

Actually, Sasha (our 100 lb Kuvasz) answered the door first.

BARKBARKBARKBARKBARKBARKBARK (in a most unwelcoming tone).

After we got her calmed down.

“Who is it?”

“I need help. I’m hurting.”

“Sorry, we cannot help you.”

I was fast asleep. Wife woke me up and quickly briefed me. By the time I got to the door, she was gone.

Wife mentioned seeing a car just up the road, that drove off shortly thereafter.

Yeah… it looks like someone targeted our house for burglary. Don’t know why, doesn’t really matter why.

But it’s a typical attempt.

Use a woman. Because no one would suspect a woman of being a criminal. And in this case, having a small child with them (which is particularly despicable).

Have a ruse. Something to gain sympathy. Something to cause you to open your heart and your front door. When you open the door, if they don’t rush in, at least they will survey all they can to determine if it’s a good target.

This is why it’s critical you ANSWER your door. It’s important to let them know someone is home. That’s why they are knocking – to determine if someone is home or not.

BUT this does NOT mean you have to OPEN your door. In fact, do NOT open your door (this doesn’t mean open the main door and leave the storm door locked — open NO door, so they cannot see inside and you keep as many barriers between you and them). You can speak just fine THROUGH your door. If you have one of those new video/audio doorbells, use that and speak through that. If you don’t, just project your voice and speak THROUGH the door. There is NO need to open it: answer it, but don’t open it.

You don’t need to have a conversation.

“Who is it?”

Even if you determine it’s someone to bother with, be certain of that before you open your door. If you have doubt, take precautions. Delivery people don’t need to come in. Were you expecting a pizza? Does this person have a pizza? Did they come from the place you ordered from? If you’re still in doubt, call the pizza place first and ask them who the driver is and if the person at your door matches.

Yeah, some might call you paranoid, but it’s your personal safety here. Do what you need to satisfy yourself.

If the person says “I need help” you can give a simple response:

“I will help you by calling the police to come help you.”

I reckon if someone is truly in need, they might be annoyed but will accept the help (tho of course today just about everyone has a mobile phone and could call the police themselves if they needed it). If they aren’t in need, I reckon they’ll decline and be on their way.

If needed, call the police anyways.

Don’t threaten that you have a gun. Don’t say anything about shooting. Keep things calm and polite (but firm) – don’t escalate until it’s evident it’s time to escalate. It might just be some annoying person wanting you to sign a petition (and that doesn’t understand that “No Soliciting” doesn’t just mean selling wares), and such escalation could cause you more problems.

Just be polite and firm. Answer – but don’t open – the door. Work to determine if it’s a conversation to have, and if not, break it off firmly, including an offer to call the police if needed.

 

2018-06-01 training log

And the first day of pressing is in the books.

Man, I really missed pressing. And I’m hoping it’s going to be good for my shoulders too, given the work and what’s involved in doing a proper press.

I do think I need to up the bent-over raises a bit. And man, I feel like I need more back work. I am not ready to adjust the program yet, but it’s on my mind.

Lying triceps extensions — these are the kind where your head is off the bench and the bar goes up over your head towards the floor. It’s not a skullcrusher to your forehead, it’s a larger range of motion. Still finding the right weight for it.

Anyways, not a bad start for a first week on the new program.

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

  • Press
    • bar x 5
    • 70 x 5
    • 85 x 5
    • 105 x 3
    • 115 x 5
    • 130 x 5
    • 150 x 5
    • 85 x 10
    • 85 x 10
    • 85 x 10
  • Bent-over Lateral Raises (superset with press warm-up sets)
    • 10e x 12
    • 10e x 12
    • 10e x 12
  • Normal-grip Pulldowns (superset with press work sets)
    • 125 x 12
    • 125 x 12
    • 125 x 12
  • Split Squats (superset with press BBB sets)
    • BW x 10e
    • BW x 10e
    • BW x 10e
  • Lying Triceps Extensions
    • 40 x 12
    • 60 x 12
    • 65 x 12
  • Slant Board Sit-ups
    • 22 x 12
    • 22 x 12
    • 22 x 10

Training with Spencer Keepers – May 2018

I finally had the opportunity to train with Spencer Keepers, taking his Appendix IWB Carry Skills course on May 26, 2018, and his Essential Handgun Skills course on May 27, 2018. It was a fantastic weekend full of learning, challenges, and fun.

Spencer Keepers

Spencer is probably best known as the man behind Keepers Concealment, crafters of some of the finest holsters out there – especially for AIWB. What is AIWB? Appendix Inside the Waist Band. That means instead of carrying on the side of your hip, you’re carrying in the front. To carry there is a different approach and methodology than carrying on your side, and Spencer is known for not only making some of the best purpose-built AIWB holsters, but also for his shooting skills (he of course carries AIWB). If you watch any of his videos, if you look at his track record at the annual Rangemaster Tactical Conference’s shooting match, it’s undeniable Spencer is an accomplished and talented shooter.

I’ve known of Spencer for some time, and have been Facebook friends with him for a while too. When I heard he was coming to my home range of KR Training to teach, I immediately signed up for both classes.

I’ve been AIWB-curious for many years (I’ve actually been working on an article about this that I intended to post before the class, but I wasn’t able to finish it – it’ll be published eventually). But there was always something that held me back from going all the way with it. I figured the more I could learn, the better off I could be. Even if I didn’t wind up carrying AIWB myself, that we have a growing number of students showing up at KR Training carrying AIWB, it’s good to have as much knowledge as possible to best care for students.

Class General

The classes were held at KR Training. The weather was clear but hot – I read that Austin set a record high temperature on the 26th (99º). So things were overall good on the range, but very very hot.

AIWB class was held on Saturday and sold out. Handgun Skills were on Sunday and almost a full class – a number of folks in AIWB said they would have loved to have taken both classes but as it was Memorial Day weekend they could only afford one day away from the family. Class was primarily adult males, but there were a few women in Sunday’s class (and I know one was enrolled for Saturday but had to drop last minute).

I’ll say up front that with the heat, Spencer did a fine job of managing and pacing class. We took numerous breaks to get out of the heat and ensure hydration. He stayed aware of the students and their needs, so that people could focus on learning. In fact, the breaks were great learning opportunities, because they all turned into Q&A sessions with Spencer.

My equipment:

  • S&W M&P9 M2.0 Compact (with Apex DCAEK and Dawson sights)
  • Keepers Concealment “The Keeper” holster
  • The Wilderness original instructor belt
  • Parabellum Research ammo (Value Line, 9mm 124gr)

Mid-way through the second day, I noticed my front sight had come loose. Karl was at the ranch and worked to repair it for me; meantime I used one of his M&P9 1.0’s to finish out the class.

AIWB Skills

First and foremost, this is not a shooting class – this is a class to help you learn about AIWB and how to “life that lifestyle” (for lack of a better term). Yes there is shooting, but that’s more because it flows naturally, not because it’s a focus. The class requirement was 350 rounds; I don’t know how many rounds I shot, but it was no where near that. Thing is, I’m good with that, because that’s not the focus of the class.

The class started in the classroom, with Spencer talking about his background and how he got to where he is today. One thing that’s clear from the onset? I don’t think I’ve ever met someone who has put as much thought and study into holsters as Spencer. That’s an important consideration. So many people today think they have a heat gun and a sheet of Kydex and viola, they can make holsters. Well, maybe they can make buckets, but like so many things in life there’s a difference between a “thing” and a “well-crafted thing”. It’s all in the details, in the fine points, and it’s very evident Spencer has spent a great deal of time and energy in consideration of what makes for a high-quality holster.

And so, the morning was spent conveying some of that knowledge to us. Note: this class is not an advertisement for his holsters. Granted, his holsters do represent the pinnacle of his thinking and research on the topic, but it’s not about his holsters – it’s about giving people the knowledge on how to understand holsters and how to be able discriminate between good ones and bad ones. Folks: these few hours in the classroom talking about holsters and theory was the real money part of the class. My only wonder? Would the class still flow correctly if this part was moved to the afternoon? Given the extreme heat, I wonder if we could have done the range work in the cooler morning and the classroom during the hotter afternoon.

Then we did hit the range. We of course learned draw technique; in fact, we learned two approaches to drawing AIWB. Interesting that what shooting we did was geared towards extreme accuracy (we shot a lot of 2″ dots at 5 yards), and accuracy at speed (e.g. 2″ dots at 5 yards with 0.5 second splits). Again, shooting wasn’t the focus of class, but what shooting we did was held to a high standard.

One cool part was showing seated draw. We sat behind a table with someone crammed on either side (think having to sit in the middle seat on a small airplane – that sort of crammed). Drawing from that position? From sitting in a car? AIWB makes it easy.

We had a couple tests in class. If you’re curious what they are, go look for Spencer’s videos (Facebook is a good place). High accuracy and speed. In fact, on one of the tests, Spencer demoed it and shot his best time ever (captured on video, that’s me running the shot timer). These tests are a great challenge, and a ton of fun to shoot. And despite their apparent simplicity, they aren’t.

The one thing I didn’t think about until after class? I’d like to have talked about the disadvantages of AIWB. Again, the class isn’t evangelizing  for a particular thing or product, but rather about a conveyance of information so people can make informed and reasoned decisions. I would have loved to have gotten Spencer’s take on the downsides/weakness of AIWB. Another time perhaps, over some good bourbon. 🙂

Handgun Skills

This was a shooting class (class required 500 rounds and I’d say we shot around that many rounds). Spencer comes from more of the defensive school of shooting than competition (tho he has the skills to hang with the likes of Mike Seeklander and Rob Leatham). As such, that’s what this class was aimed towards.

While there was no formal prerequisite that I’m aware of, I would say that one should be at least  a graduate of KR Training’s Defensive Pistol Skills 1 in order to manage the class (it will challenge you).

What you get in this class is not the basics, but the fundamentals. There was focus on grip – because that matters. There was a lot of focus on trigger manipulation. Of course draw, presentation, cadence, reloads, target transitions, all covered.

I think anyone could benefit from this class, because there are no advanced skills, there are no s00per-sekr3t skills – just fundamentals applied better. Yeah, maybe you’ve seen and heard these things before, but I guarantee you’ll get something out of this class.

My Take-Homes

I am so glad I spent my time and money on these two classes.

First, I’m really happy to have finally gotten to meet Spencer and spend time with him. He’s a solid man. I know there are some that might look at his online presence and write him off because sometimes his posts have typos and grammatical errors. So? If you’re going to judge this fish by his ability to climb a tree, you will miss out on the depth and breadth of knowledge he possesses. For sure, Spencer may not be a hoity-toity instructor, he may be a “good old Oklahoma boy”, but that does not take away from his abilities. He’s a top-notch shooter, and he’s a solid instructor.

One thing I’ve found as a hallmark of a good instructor is the ability to improvise. That is, you know the goals of the class, you know what the students need to walk away with, and you know that every class and every student is going to be different. As a result, you are able to read the class and change up the specifics of the class to provide these particular students with exactly what they need to achieve the goals of the class. I watched Spencer work. It was evident he had a lesson plan, a typical path to take for the class. But during the class? He was watching the students, their performance, their abilities, and he absolutely changed his approach to match the needs of the students. That’s the hallmark of someone that knows their material, that knows their goals, that knows the various roads to get there, that has the depth of knowledge to accomplish things. Seriously folks, Spencer’s got some of that unquantifiable goodness that few instructors have.

There are a few things that really hit me.

Grip.

Spencer made a great comment about grip: drive the fingertips into the palm. This is one reason I like taking “the same class” from another instructor: because I am likely to hear the same thing, but said in a different way. Grip is a big deal to me, given all the time I spend in the gym lifting heavy things. But take a moment and think about his phrasing: drive the fingertips into the palm. Try it. Make a fist or grip something the normal way you do. Now think about taking the tips of your fingers — not the pads, not the fingers as a general notion, but the tops, the tips themselves, and drive them into the meat of your palm. It’s a different notion, a different approach, and creates a MUCH stronger grip! Heck, the couple days I was in the gym after class, I gave myself this cue and found myself gripping the weights in a VERY different manner, a more effective manner. Yes, it’s more tiring, it’s harder — but only because I’m not used to it. It’s a better grip tho, so I’ll keep at it.

Get nervous.

Spencer mentioned his training with Rob Leatham (if you don’t know who that is, punch it into Google and learn why he’s called “The Great One”). He said something to the effect that we need to learn to shoot in that mode – to learn to shoot nervous. Get nervous! Get upset (if you will)! When you step up to the line to shoot, it’s not a leisurely walk in the park. If it’s competition, or if it’s someone trying to harm you, you won’t be standing there casually – you’re going to be a little ramped up, a little nervous, a little upset, a little wired (or maybe a lot). So when you step up, allow yourself to be this way; allow yourself to go into that mode — and learn to function IN that mode.

I thought that was gold, and probably one of the best things that came out of the weekend for me. Mindset is so important. Part of training is a conditioning, a preparation for events. We know the environment is artificial, so it’s easy to slack off – but we can’t, and we shouldn’t. If you’re not sure if you can perform under pressure? Then put yourself under pressure.

Case in point. During the AIWB class we did a 3-2-1 drill: 3 shots on the 8″ circle, 2 shots on a 3×5 index card, 1 shot on a 2″ circle. One time while shooting it, I missed the 2″ circle. It so happened Spencer was watching, and it was a moment to introduce a technique. So everyone was told to gather around — see what’s happening? All eyes on me. Spencer had me unload and do a bunch of dry practice to work out the flinch/yank in the trigger. Then load up and shoot again – with everyone watching. No pressure, right? 🙂  But I did it, and cleaned it. BIG SIGH OF RELIEF afterwards. 🙂  Having to perform in front of others is FAR more stress and pressure than you can imagine (many folks have said it’s more stressful to shoot in front of the class/peers than to be in a gunfight!). But you need to be able to perform in such a situation; and when you can, that helps a great deal.

High standards.

Throughout the weekend, Spencer worked us to a high standard. Things like shooting 2″ dots at 5 yards under time pressure? That’s a high standard.

Why shoot to a high standard? Because when the flag flies, your skills will degrade. There’s debate as to how much, but Spencer threw out 50%. So think about that. If you can make shots on a 2″ circle, then if your skills degrade and now it’s in a 4″ circle? That’s still quite acceptable! But if you started in an 8″ circle and now go to 16″? That’s not acceptable.

Improvement Areas.

First, I need to get back to regular practice, especially dry practice. I hate to admit that I’ve been lax and it came through in my performance. I’m not happy with myself, and I’ve already been working to take a few minutes before I start my day to do some dry work. It’d probably be good for me to do more, but I gotta start somewhere to regain that discipline.

Second, a standard I’m going to work on is concealment draw to a 3×5 card, 3 shots. Distance doesn’t matter: start at 3 yards, go to 5, then 7, then 10, and so on until I’m up against the gun’s mechanical limits. Work to get under 3 seconds. I think this would help me a great deal in many areas. One thing that’s been hard for me is faster draws to smaller targets – I just take too long to get the sight picture and make the shot. We were doing draws to the 2″ circle and Spencer was watching me. He told me I was taking too long so we did it again and he said “I’ll tell you when you’re ready/steady enough, and when I do make the shot”. And so I did. It was far sooner than I would have chosen, but he was correct – I remember the sight picture when he said “go” and it was where it needed to be. That told me something important, and gave me something to work towards.

Third, of course I need to work on my AIWB draw. It’s a new skill. So new that during class I got a nice case of slide-bite because doing the “slap” technique I landed too high. 🙂  Just needs more practice.

End

I’m glad I took these classes. I learned a great deal and have homework ahead.

The more I carry AIWB the more I like it. Given my past struggles with it I didn’t think I’d end up liking it this time around, but it’s growing on me. There’s still some kinks to work out, but so far so good.

If you have an opportunity to train with Spencer, I recommend it. He’s a man with a great deal of knowledge and a strong desire to share it with others. You don’t have to be an AIWB person to learn from him, and for sure if you want to learn about AIWB he’s going to be a great resource towards that end.

Spencer, thank you for coming down and spending the weekend with us. I look forward to more range time with you.

Addendum

Spencer and I spoke and he responded to a few things. The easiest way for me to do this is to just copy/paste his response from pistol-forum.com:

Thanks for the write up man!!! It was a pleasure to spend time on the range with you.

A few reasons why I do the lecture first in AIWB Skills
1, I normally have folks use loaner hostlers so I want to talk about them before folks use them so they will have an idea of the why’s
2, It gives students a chance to adjust their holsters better if needed before we shoot
3, It lets them see the theory and how it applies to the shooting part.

Down sides of AIWB, I kinda mention them but don’t have like a segment on them per se. 1. done improperly it’s very uncomfortable, folks that try a strong side holster in the AIWB position for example.
2, If you don’t use proper re-holstering procedures you will cover yourself. (that’s why we spend so much time on hips forward) 3 AIWB isn’t for everyone; some body types will not be able to make it work well for them and that’s OK.

Next time let’s do this in like December…. LOL

2018-05-31 training log

First deadlift session of the new cycle.

Deadlifts are fine. Sets of 10 are death. 🙂

The warmup and work sets of deadlift were fine. A little knee trouble so I wasn’t quite in the best position — I think I need to bring the little tripod and take some video. I hate doing that (I just feel awkward about it), but I think I should for the sake of technique.

Doing the sets of 10 were of course killer. But what really got me was supersetting in the upright rows — you don’t realize how much torso stability you need for upright rows, and after the death by 10’s you’re out of breath AND the torso is tired. I’ll keep it up for a bit in case this is purely a work capacity issue and I just need to toughen up here. But I also felt like I wasn’t getting the most out of therows because of exhaustion elsewhere. We’ll see.

Everything else was what it was. One big thing is remembering to crush-grip the bar in everything — especially on the stair calves, because that 32kg kettlebell with the fat handle is good for that. Heck, the sets of 10’s deadlifting were good too. My grip will thank me later.

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

  • Deadlift
    • 170 x 5
    • 215 x 5
    • 255 x 3
    • 280 x 5
    • 320 x 5
    • 365 x 5
    • 215 x 10
    • 215 x 10
    • 215 x 10
  • Band Pullaparts (superset with deadlift warmups and work)
    • Not tracked
  • Upright rows (superset with BBB sets)
    • 105 x 10
    • 105 x 10
    • 105 x 10
  • Seated Leg Curls
    • 120 x 10
    • 120 x 10
    • 120 x 8
  • Stair Calves
    • 70 x 10
    • 70 x 10
    • 70 x 10

2018-05-29 training log

First bench day on the new program.

All in all it was fine. I got more sleep last night so I didn’t feel totally drag-ass this morning, which I’m sure helped.

I did underestimate my assistance work. Like the bent-over raises ought to be good for my upper back and shoulder, but too light — I may not up the weight tho, but just do more reps. TBD.

Benching itself was fine. It was actually kinda nice to use the lighter weights to better reinforce technique — especially telling myself with every rep to CRUSH the bar. I find that when I get into the bottom position I will loosen my grip on the bar, which is NOT what I need. So I am hoping that lots of reps at lighter weights (e.g. the BBB sets) will allow me to think less about the weight and everything else and just focus on that “CRUSH” cue throughout the rep.

Lunges were a little painful at first due to the knee issues, but I keep going in hopes this will make life better. I am doing them with a little assistance, so I can manage the pain issues but as I go along it’s less and less – I don’t want to use my hands to help me up, but I will if I need. But at least it seems to only truly be needed on the first few reps.

Everything else is what it is. It feels like not enough volume (a common 5/3/1 complaint), but that’s ok — I’m taking that cue from the RP work of starting with less and incrementally building it over the weeks.

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

  • Bench Press
    • bar x 10
    • 100 x 5
    • 135 x 5
    • 155 x 3
    • 165 x 5
    • 190 x 5
    • 215 x 5
    • 135 x 10
    • 135 x 10
    • 135 x 10
  • Bent-over Lateral Raises (superset with bench warm-up sets)
    • 10e x 10
    • 10e x 10
    • 10e x 10
  • Kroc Rows (superset with bench work sets)
    • 60 x 10e
    • 60 x 10e
    • 60 x 21e
  • Lunges (superset with bench BBB sets)
    • BW x 10e
    • BW x 10e
    • BW x 10e
  • Pushdowns
    • 75 x 20
    • 75 x 20
    • 75 x 15
  • Slant Board Sit-ups
    • 22 x 10
    • 22 x 10
    • 22 x 10

2018-05-28 training log

Starting the new cycle today.

The basic structure:

  • 5/3/1 philosopy.
  • Specifically adopts 5’s PRO
  • Utilizes a Boring But Big approach for supplemental work, but takes a cue from the RP work in that we’ll start doing only 3 sets, then go to 4, then go to 5. This can be regulated based upon achievement of MRV.
  • Adopts principles from “Forever”, such as assistance work involves some push, some pull, some single-leg/core every session. 0-50 reps per session, since supplemental is BBB.
  • Will perform this for 2 cycles (6 weeks), then take a 7th week protocol. Then the following 3 weeks will likely go 3/5/1 with PR sets and Jokers on the 3 and 1 weeks. Supplemental will stay BBB, and assistance will be upped. (Basically a 2 Leader 1 Anchor approach).

When selecting assistance work, I want:

  • Stuff to help with my shoulder issues and knee issues.
  • Most “bang for the buck”
  • To hit as much over the course of the week, but not so much it affects MRV (another cue from RP).
  • Keep it easy on the “not this part” days (e.g. on squat day, I don’t need to kill my upper back).

So today.

Weight felt heavy. I hope I didn’t set things wrong, but my guess is “today”. I spent 2 days on my feet in the near-100º Texas heat taking a couple classes, and couple that with the poor sleep I’ve had lately, I reckon that’s probably why I’m not feeling so hot.

But overall, things went fine. I like having a LOT of reps of the main lifts to give me more opportunities to reinforce better technique.

I do have to get used to the different tempo. I would forget to do the superset exercise, or change weights, or start my timer, or whatever – all because the rhythm of the session is so different. 🙂

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

  • Squat (superset with band pullaparts)
    • bar x 5
    • 125 x 5
    • 155 x 5
    • 190 x 3
    • 205 x 5
    • 235 x 5
    • 270 x 5
  • Band Pullaparts
    • Not tracked
  • Squat (superset with front plate raises)
    • 155 x 10
    • 155 x 10
    • 155 x 10
  • Front Plate Raises (all the way overhead)
    • 25 x 20
    • 25 x 20
    • 25 x 15
  • Leg Extensions
    • 60 x 10
    • 60 x 10
    • 60 x 10
  • Stair Calves
    • 70 x 10
    • 70 x 10
    • 70 x 10

2018-05-25 training log

Another day, another lifetime PR set!

Today was Press day, and I pressed 195#. Like my other lifetime PRs, they were all last set back in December 2016, so I’m happy to have recovered from my losses and be back on track. What’s especially happy to me here is I haven’t pressed in ages, so to come in and do this was happy.

Also, I almost failed. I knew 195 would be pushing it, but I had the confidence I could do it — but it’d be a true 1RM if I did. I unracked the bar and things didn’t feel right — didn’t have the air, didn’t have the right setup. I pressed and only got about halfway. Racked it. Took a second, got better air, better tightness, better setup, and went again. Yes there was grind, there was sticking point, but I THINK I let out a yell or a big grunt or something (music in my earbuds was loud so I don’t really know) and up it went. It was quite satisfying.

Anyways, that made for a great cap to the week. I set lifetime PRs in squat, deadlift, and press. I didn’t in bench press because I explicitly stopped short, and now I wish I had pressed forward and tried it. Oh well, no biggie. This was a LOT of fun to do, and I haven’t had this much fun in ages. It was great to just go in, push myself, and that I set some PRs was quite satisfying because it showed me my work to date has been what I needed. Plus it’s just fun to get back to lifting heavy again — it’s what I crave.

So next week I’ll start my new programming in earnest. We’ll see how it goes. What actually makes me excited? Looking at my numbers from this past week and I realize that hitting my goal of 3/4/5 (or maybe now: 2/3/4/5 if I throw Press in there too) is achievable in a year (or less) if I work smart, stay healthy, and have good progress. Motivation to keep it smart.

Oh – the lunges. It sucked. I know starting off the work here on the bodyweight single-leg work is going to be painful as my knees rehab. But I can already say it seems to be paying off — I don’t feel as stiff, as achey. It’s still too early to really know for sure but I’ll just do what I can as I can. So like today, 5 reps was all I could muster due to the discomfort, but that’s ok: break it up into smaller chunks and do more chunks and it worked out quite well.

Finding Maxes

  • Press
    • bar x 5
    • 75 x 5
    • 95 x 5
    • 115 x 3
    • 135 x 1
    • 155 x 1
    • 175 x 1
    • 195 x 1 (PR)
    • 105 x 5
    • 105 x 5
    • 105 x 5
    • 105 x 5
    • 105 x 5
  • Normal Grip Pulldown
    • 125 x 12
    • 125 x 12
    • 125 x 12
  • Lunges
    • bw x 5e
    • bw x 5e
    • bw x 5e
    • bw x 5e
    • bw x 5e
    • bw x 5e

2018-05-24 training log

Another lifetime PR set: deadlift 465#

While I don’t consider these numbers to be all that great in the grand scheme of things, the reason they matter to me is because it’s been about 1.5 years since I could lift such weight. Last time I set PRs was in December 2016. Since then I dealt with massive weight loss (and then strength loss), then various injury issues, and so on that really kept me back and down. I was hoping that by the end of 2017 I’d be 3/4/5: bench 3 wheels (315#), squat 4 wheels (405#), deadlift 5 wheels (495#), but various things derailed me. But things are getting back on track. I’ve gotten smarter, wiser, understand my body and needs better, I understand more science and art of lifting and progressing.

I don’t regret a bit of the setbacks because I learned so much from them. But they were still setbacks. And I think it’s fair testimony to Renaissance Periodization’s approaches that I’m now where I am (both the good and bad of that).

So I’m just happy right now.

As for today…

Based on lifts to date, I figured 405-415 would be the EDM. So I did a simple warm-up and work-up. Once I hit 365 I thought to just go 405 but then thought against it: too big a jump because if it did wind up being a problem I wouldn’t know really where things should be. So I opted for 20# jumps as a way to get reasonable jumps but also still know where things might actually lie when the lift slowed down.

385, no problem. 405 went up pretty easily too. So what the heck, keep going because once I detect a slow-down in bar speed or some grinding then I know the prior number will be used for my EDM. I thought about making smaller jumps at this point but then thought why? because that’s just second guessing myself, and if the “last set” is a little lighter for an EDM so what? starting too light is fine. 425 started to feel a bit of strain but really still fine. So I said why not and went 445. Here I certainly felt the slow down and knew I was beyond EDM, but it still went up quite well. I knew my prior best was 460, and while I don’t know for sure, I reckon given where I was at the time technique-wise, it probably “legal but ugly”. So I figured to go for it and did 465: just another 20# jump, would be a PR, and what’s the worst? I fail. Meh.

It went up great. Not without a little strain, but I know I could have done more if I wanted to — there was more in the tank. But I figured this was good enough: I’m not out to establish a true 1RM, I’m not out to destroy myself today, just find an EDM — but along the way I was able to do something fun. 🙂

So I’m happy with it all, and have a nice EDM to work from.

Establishing Maxes

  • Deadlift
    • 135 x 5
    • 225 x 5
    • 315 x 3
    • 365 x 1
    • 385 x 1
    • 405 x 1
    • 425 x 1
    • 445 x 1
    • 465 x 1 (PR)
    • 250 x 5
    • 250 x 5
    • 250 x 5
    • 250 x 5
    • 250 x 5
  • Front Plate Raise (all the way above the head)
    • 25 x 20
    • 35 x 12
    • 35 x 10
  • Seated Leg Curl
    • 120 x 10
    • 120 x 10
    • 120 x 6

2018-05-22 training log

Time to figure out an every day max (EDM) for bench press.

Same process: warm up, then work up in singles to a crisp one. I hit 255 nice and crisp and opted to keep going to see because the 255 felt strong. I thought about 275 but reconsidered because I did feel I could do it but it would have been an ego lift — that’s not the point of today. So I did 265, which was smarter; bar speed was slower but still moved well so that confirmed enough that 255 is a good EDM.

Then drop to 60% for 5×5 for a wee bit of work. Kroc Rows — I really don’t like DB rows, but I think this could be good for me, to allow me better focus on my upper back and shoulder issues, as well as crush grip and all those important things towards improving my pain issues.

Speaking of pain, split squats were painful. I opted to use a bit of help, using an arm to brace and assist myself up and down. There was also some substantial lean forward. But I did what I could to still load the leg but keep it at a managable point. With every rep and each set things got better and by the end I was fairly upright and only using my hand for balance. But this is exactly why I want to get back to single-leg work: because it helps me.

Finding Maxes for Next Cycle

  • Bench Press
    • bar x 5
    • 135 x 5
    • 185 x 3
    • 225 x 1
    • 240 x 1
    • 255 x 1
    • 265 x 1
    • 155 x 5
    • 155 x 5
    • 155 x 5
    • 155 x 5
    • 155 x 5
  • Kroc Row
    • 60e x 10
    • 60e x 10
    • 60e x 21
  • Split Squats
    • BW x 10e
    • BW x 10e
    • BW x 10e