2018-03-09 training log

The power in the gym might go out, but the iron keeps working.

Power went out early into the session, because the office/building/industrial park where the gym is is still under construction, so power goes out now and again so they can do electrical work. Annoying, but it doesn’t really stop us. Kinda fun to lift in the dark. There’s a sort of peace, and the lower lights were actually refreshing – when the power came back on, I realized how harsh the lighting was, at least by comparison. I don’t think I want no-lights in general, but it was kinda nice for a bit.

Anyway…

Hex bars are killing me. I want to hate them so much, and I really do hate it when I’m in process of doing them. But I know they’re quite good for me. I expect over time they will really pay off for me.

Good mornings actually went went (you could say I had a good morning… har har). Really focused on keeping my knees slightly bent and not changing that. Strong focus on pushing the hips back and pushing them back through — no back, all hips. If I don’t end up feeling like I’m going all the way down, that’s fine so long as I keep the desired form of the back, lower back, knees, etc, the push, and really get the work in the hamstrings.

Everything else is what it was. I am happy I dropped the weight on the curls; better to get that volume long term, since this isn’t about the weight itself.

Striving to go 2 minutes between sets (tho I went 3 on the hex-bars, and about 1:30 on calf work). 3/fail.

Looking forward to next week, when I can go 2/fail!

RP Physique, Mesocycle 1.1, week 2

  • Hex-Bar Deadlift
    • bar x 10
    • 135 x 10
    • 225 x 5
    • 285 x 8
    • 285 x 8
    • 285 x 8
    • 285 x 8
  • Low-Bar Good Morning
    • bar x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
  • Leg Press
    • 135 x 10
    • 245 x 5
    • 360 x 10
    • 360 x 10
    • 360 x 10
    • 360 x 10
  • Calves on Leg Press
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • Barbell Curl
    • bar x 10
    • 65 x 5
    • 80 x 8
    • 80 x 8
    • 80 x 8
    • 80 x 7
  • Barbell Shrug
    • 185 x 10
    • 270 x 10
    • 270 x 10
    • 270 x 10
    • 270 x 8

2018-03-08 training log

Week 2 continues to go well. Things feel dialed in nicely, tho it remains difficult to cut myself off at 3/fail.

For whatever reason, on the drive home I had a serious itch to ditch this cycle and go right back to strength training. I won’t (it’s going to be a long 16 weeks ahead), but for sure I’m itching to get back to more powerlifting-style work.

On a different note, I started to feel the slightest hint of biceps pain again. Ugh. But I blame myself, because I’m pretty sure I know what it’s from. I have slacked off on post-lifting work. I would go upstairs to the stretching area and spend about 10 minutes or so stretching and foam rolling, especially my upper back and shoulders. I firmly believe that’s what helped me overcome the problem last time, so it was bad of me to slack off. In a way it’s good because to be on then off then on then off, to see how it affects me, helps give reinforcement and support to the hypothesis, so it’s not all bad this happened. Still, I have to get back and stay on that train.

It’s one thing I continue to learn as I stay at this after so many years: there are things that may not fit a program or a template or some arbitrary goal. But my overriding goal is that, as I age, to not become decrepit. Thus work I do ultimately must serve that end. For example, when I do finish this entire training cycle and start on a powerlifting cycle, that cycle is unlikely to include things like direct biceps work and calf work, as least as far as the official program goes. But I will keep at least something in there (e.g. 3-4 sets 2x/week) because it’s proven beneficial to me in other ways.

Anyways, as for today, keeping to 3/fail and trying to get the rest periods down to 2 minutes. Also during this exercise’s rest periods, doing any equipment setup for the next exercise. And finally, if I don’t need the warmup sets, don’t bother. I need to keep moving. The sessions are getting too long, so anything I can do to cut it down is good. I mean, simply dropping 1 minute off rests throughout 20-ish sets knocks 20 minutes off the session time, which is significant.

All things lead to increased volume and work.

Couple specific notes.

Pulldowns are fine. I do think long-term I need to keep in mind doing pulldowns first sometimes, so I can get heavier work in with them.

I continue to dig the underhand rows.

Upright rows are still under-shot on weight. Compensate by reducing rest periods.

Bench Press – with the lighter weights, I’m really working on setup and technique. Getting really tight and STAYING tight. Trying to have the bar move like a piston on rails (consistent and stable bar path). And again taking a cue from Boris Sheiko, pausing that first rep (then the rest can be touch-and-go).

RP Physique, Mesocycle 1.1

  • Neutral-Grip Pulldown
    • 90 x 10
    • 125 x 5
    • 160 x 10
    • 160 x 8
    • 160 x 8
    • 160 x 7
  • Wide-Grip Pulldown
    • 130 x 8
    • 130 x 8
    • 130 x 8
    • 130 x 7
  • Underhand EZ-Bar Row
    • 120 x 10
    • 120 x 10
    • 120 x 8
  • Cable Upright Row
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
  • Bench Press
    • bar x 10
    • 135 x 5
    • 185 x 3
    • 210 x 8
    • 210 x 8
    • 210 x 7
    • 210 x 7
  • Incline Wide-Grip Bench Press
    • 145 x 10
    • 145 x 10
    • 145 x 10
    • 145 x 10
  • Slant-board Sit-up
    • 5 x 10
    • 5 x 10
    • 5 x 10

Improving Grip and Recoil Control

I’ve been having a chat with a student about improving grip strength to help with recoil control.

There’s no question a strong grip aids in recoil control. Improving your grip strength will help because of the physics and physiology involved – the gun simply cannot move as much because you’re able to apply a greater counter-force.

There are different exercises one can do to improve grip strength, and the ones most applicable to recoil management are those which strengthen the crush grip, as opposed to extension, flexion, pinch, etc.. What sorts of exercises can you do? Anything that works to improve both your general gripping strength, as well as your grip endurance. If you’re the gym-going type, exercises like farmers walks, deadlifts, dumbbell bench press, anything that requires you to grip hard and hang on for a reasonable period of time. If you’re just looking for specialized grip training, one of the best is the Captains of Crush grippers. They are high quality, and come in a variety of resistance “weights” so you can start where you are and progress as you get stronger. I’d suggest picking up an array so you can practice different ways. For example, pick up a heavy one for low-rep (3-5) sets to build strength. Then pick up a lighter one for holds (10, 20, 30 seconds). Note, when doing holds, strive to increase your grip pressure during the hold time. Naturally your muscles tire so your grip will loosen, but that’s not what we want nor need! If you strive to increase your grip pressure throughout the hold, it will take you further and you’ll see greater gains that should pay off in your recoil management. FWIW, while I own a bunch of CoC grippers, I don’t regularly train with them since I regularly lift weights. But I am able to close a CoC #1.5 (167.5 lb), which is more than is necessary for recoil management, but IMHO there’s also no downside to having a strong grip.

But recoil management doesn’t just come from pure strength. It also comes from technique. Watch this instructional video from Mike Seeklander. While Mike does use strength, he’s really using some excellent technique to take recoil management to the next level.

Effective recoil management is a component of good shooting technique. Through a combination of grip strength and shooting technique, you can step up your game.

2018-03-06 training log

Days like today make me want to get back to strength-based work.

Enjoyed today. Felt good to get a little strain in, but still having to keep “3/fail” in mind. I felt this was overall a bit better because I was keeping it at the higher reps, but yet things felt heavier in a good way.

High-bar. Still not my favorite, but still good. Really working on keeping my eyes at a better position and feeling what my body is not and not watching it.

Front squats are still a great thing. Lower weight, stricter form (keeping as upright as possible so that out of the hole I don’t lean forward), is good stuff.

Skullcrushers were different today. I was trying to use the standard bar, but it was problematic dealing with the uprights/hooks, not having a huge reach-back to get the bar, etc.. Plus, the wrists/torque. So I opted to skip it today and just use an EZ-Bar, picked up from the floor. Interesting that with a narrow grip things felt too heavy, but then I changed to a wider grip and it felt better. I thought that was pretty cool, and I’m going to keep going with that.

Anyways, things feel alright. The road ahead tho will be killer. To that, while last time I ran the templates and rated my workouts always a “1”, on this? I may not. I do need to make sure I evaluate them individually.

RP Physique, Mesocycle 1.1, week 2

  • High Bar Squat
    • bar x 10
    • 135 x 5
    • 185 x 3
    • 220 x 10
    • 220 x 10
    • 220 x 8
    • 220 x 7
  • Front Squat
    • bar x 5
    • 150 x 9
    • 150 x 9
    • 150 x 8
    • 150 x 8
  • Seated Leg Curl
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 7
  • Stair Calves
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 9
    • 55 x 1=9
  • Skullcrushers
    • 50 x 10
    • 70 x 5
    • 95 x 7
    • 95 x 7
    • 95 x 7
    • 95 x 7
  • Military Press
    • 120 x 9
    • 120 x 8
    • 120 x 7
    • 120 x 6

2018-03-05 training log

Week 2 of the new cycle.

I do hope I didn’t over-estimate on the weights. I think I’ll be OK tho. I mean, I’m still working to stop 3/fail and reps are in the desired 7-10 range, so in the coming weeks as intensity goes up and “x/fail” goes down, it should all work out.

I still feel weird with this approach of getting volume over the course of a week instead of one day. I still have that Arnold “chase the pump” mentality, where by the end of the session you should have that skin-splitting pump. I get a pump, but it’s not skin-splitting. But this is a different approach and methodology, which is sound. I’m just not used to it. But results in the end are what matters. Plus the fact I just don’t feel totally beat up is always a plus.

Since the sessions are going to be getting longer soon, I’m going to try to cut down on rest times. For the heaviest stuff, I’ll still aim for 3 minutes. Most things I want to cut down to 2 minutes, and even 1 minute where I can (e.g. warm-ups, abs, etc.). That should also increase perceived intensity a bit. I won’t do it at the expense of good work, but if I don’t take a little care to vary the rest period times, I’m going to be in the gym forever. 😉

RP Physique, Mesocycle 1.1, week 2

  • Incline Medium Grip Bench Press
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 185 x 10
    • 185 x 7
    • 185 x 7
    • 185 x 7
  • Dips
    • BW x 8
    • BW x 8
    • BW x 8
    • BW x 8
  • Close-Grip Bench Press
    • 140 x 10
    • 140 x 10
    • 140 x 10
  • Barbell Bent Over Row
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 175 x 8
    • 175 x 8
    • 175 x 7
    • 175 x 7
  • Narrow-Grip Pulldown
    • 130 x 10
    • 130 x 10
    • 130 x 8
    • 130 x 8
  • Upright Rows
    • bar x 10
    • 75 x 5
    • 100 x 10
    • 100 x 10
    • 100 x 8
    • 100 x 8
  • Reaching Sit-up
    • 5 x 10
    • 5 x 10
    • 5 x 10

Sunday Metal – Corrosion of Conformity

I’m still digging the new Corrosion of Conformity album, “No Cross No Crown”. While this is a promo video, it’s still a great song for the first single off the album “Cast the First Stone”

 

2018-03-02 training log

OK end to the first week of this new mesocycle approach.

My mind is heavily weighed by stress at work, so things didn’t start out well – I’d try to clear my head, but stuff would just creep back in. I did not want to finish the hex-bar deadlifts because of it, but all the more reason to just press through.

Good mornings may be something I need to keep doing forever, to keep working on technique. You’d think it would be easy, but it’s not. Very easy to turn into a low-back exercise instead of a hamstring exercise. Even if the templates say for me to go up in weight, I may stay here because better technique will take me further on these than more weight will.

Leg press – foot positioning is “medium”. That is, not high, not lot, not narrow, not wide. Just a reasonable mid-way-to-everything foot placement on the plate.

Overestimated the weight on the curls. I’ll adjust.

Otherwise, an alright way to end the first week. Again, I know this meso is going to be grueling, but I expect good results as a consequence. 🙂

3/fail, 2-3 minutes rest (tho 1:30 for calves)

RP Physique, Mesocycle 1.1, week 1

  • Hex-Bar Deadlift
    • bar x 10
    • 135 x 10
    • 225 x 5
    • 270 x 10
    • 270 x 9
    • 270 x 8
  • Low-Bar Good Morning
    • bar x 10
    • 115 x 10
    • 115 x 10
    • 115 x 8
  • Leg Press
    • 135 x 10
    • 245 x 5
    • 345 x 10
    • 345 x 10
    • 345 x 10
  • Calves on Leg Press
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
    • 120 x 10
  • Barbell Curl
    • bar x 10
    • 65 x 5
    • 85 x 8
    • 85 x 7
    • 85 x 7
  • Barbell Shrug
    • 135 x 10
    • 255 x 10
    • 255 x 10
    • 255 x 10

2018-03-01 training log

Today was ok, but I have some fine-tuning to do.

All in all happy with today, and generally went as expected for a first week of a new mesocycle. That said, I did have to do a bunch of estimation, especially to ensure I hit the lower-rep range, and my estimates weren’t quite right.

Pulldowns were fine. As an aside, I did like the neutral grips then the wide-grips. That ordering felt good.

The EZ-Bar Underhand Rows I’ve never done before, so I had to make a complete guess on weight. The weight was a little light, but I’m going to go with it because I think I can get more out of it if I keep these really strict — working to row the weight into my hip-crease and below my belly button. Using the EZ-bar was nice because it really kept the extreme torque off the wrists/elbows. I might dig these.

Upright row was way off in weight.

Benching went in too light, and I adjusted it before I did my set. I think I adjusted a hair too heavy for this first week (remembering, stopping 3/fail).

Inclines were too light, but again I think I’ll kept it here considering the road ahead.

So, didn’t really make the mark on the setup, but it’s alright for a first week.

RP Physique, Mesocycle 1.1, week 1

  • Neutral-Grip Pulldown
    • 90 x 10
    • 120 x 5
    • 150 x 10
    • 150 x 10
    • 150 x 9
  • Wide-Grip Pulldown
    • 125 x 9
    • 125 x 8
    • 125 x 8
  • Underhand EZ-Bar Row
    • 40 x 10
    • 75 x 5
    • 115 x 10
    • 115 x 10
  • Cable Upright Row
    • 100 x 12
    • 110 x 10
    • 110 x 10
  • Bench Press
    • bar x 10
    • 135 x 5
    • 175 x 5
    • 205 x 10
    • 205 x 8
    • 205 x 6
  • Incline Wide-Grip Bench Press
    • bar x 10
    • 140 x 10
    • 140 x 10
    • 140 x 10
  • Slant-board Sit-up
    • BW x 15
    • BW x 10

Are you sufficiently self-confident?

What is Confidence?

The feeling or belief that one can rely on someone or something; firm trust. A feeling of self-assurance arising from one’s appreciation of one’s own abilities or qualities.

Confidence is something we all want to have, especially in areas important to us. When we are confident, we have the ability to perform under pressure – instead of crumbling. It doesn’t mean we won’t be nervous or scared, but it does mean we know we can and will perform.

There are numerous ways to achieve (a higher level of) confidence. One is to ensure a solid grasp upon and ability to apply fundamentals – the necessary base or core.

“You can practice shooting eight hours a day, but if your technique is wrong, then all you become is very good at shooting the wrong way. Get the fundamentals down and the level of everything you do will rise.”

– Michael Jordan

There’s really no super-secret ninja tricks. The best out there are just the best at applying the fundamentals – and they are supremely confident in their ability to do so.

Note this requires not only having the skill, but KNOWING you have the skill AND knowing that you can apply those skills, on demand, under pressure.

When it comes to defensive pistol skills and concealed carry, there is without question a need – a requirement – to have confidence in one’s abilities. You carry because you acknowledge the possibility you may have to defend your life or the life of someone else, so this is a realm where you must have a strong self-confidence. Anything else could put your life – or the life of someone else – at risk.

Step back and think about it for a moment.

You probably think you can handle these things just fine. And maybe you can.

But do you know this for certain?

In December 2017, Karl Rehn and I were on the Handgun World Podcast and discussed 10 drills we think make a good baseline set of drills handgun shooters can use to maintain and develop skills. It’s part of our ongoing study on minimum competency.

Can you shoot and pass these drills?

Or let’s make it simpler.

Going back to my 2013 article that started the minimum competency exploration I concluded:

So have I been able to define “minimum competency” required for defensive handgun use?

Maybe, maybe not – I’m sure there will be folks who take issue with what I’ve written. It seems when we look at what unfolds in a typical incident and what needs to be done to handle that typical incident, you get:

  • drawing from concealment
    • And perhaps moving on that draw (like a side-step then stop; not shoot-and-move)
  • getting multiple hits
  • in a small area
    • 5″ circle? 6″ circle? 8″ circle? consider human anatomy
  • from close range
    • Within a car length, so say 0-5 yards
  • quickly
    • 3 seconds or less
  • using both hands, or maybe one hand (or the other)

That’s what you need to be able to do – at a minimum.

So let’s just look at the “Bill Drill” (#4 on our list) because it’s a short and simple drill that basically covers the above 6 points.

If I walked up to you and asked you to shoot a Bill Drill, right now, in front of me, could you do it? How does the thought of that make you feel? Does it make you uncomfortable? Do you feel butterflies in your stomach? Do you know for a solid fact you could shoot that cold, on-demand, and rock it – or are you not certain?

If the thought of this makes you feel even one iota of uncertainty, then you do not have the confidence you need.

If you feel confident, then shoot it. Can you shoot it to an acceptable level? And can you do it again?

Or maybe you don’t feel anything, and you just admit you don’t know. Then well, you need to know.

If you don’t have the confidence you need to work to gain it. If you don’t have the knowledge, then you need to shoot it and gain that knowledge. And once you’ve acquired that knowledge, now you have measured and quantified knowledge of your performance, which not only gives you an articulable and tangible expression of your ability, but also the confidence in knowing your level of performance.

This is one reason why we at KR Training have our Basic Pistol 2 and Defensive Pistol Skills 1 classes. These classes are not just core curriculum, but are the two most important classes we teach, as they provide the student with the necessary fundamentals for defensive pistol use. We provide you with the knowledge you need, help you establish your skills, and provide you with a quantified measure of your skills (via the “3 Seconds or Less” test).

I’ll state again: if you don’t have the self-confidence to shoot and pass “3 Seconds or Less” right now, you have work to do and knowledge to gain. This is not a time for believing you’re “good enough” with no factual basis to back it up – do not let your ego get you killed; this is not a space where you can “fake it ’til you make it”. Your life, and the lives of those you love are on the line. You need a true, honest assessment and knowledge of your skills and abilities – and the confidence that knowledge brings.

Have that confidence. For when the flag flies is not the time to wonder if you can – you must already know you can.

2018-02-27 training log

When there are a dozen other squat racks free, why do you have to pick the one next to me?

Anyways…

First lower/leg day of the new cycle.

Generally happy with the results. I do want to get back to low-bar squatting someday, but for now this is fine. I’ve said in the past that adding front squats after “back” squats would be good assistance work — and today I started doing that. I like it. It’s humbling.

Calf work continues to be one of those things that I appreciate more and more. My feet are so much happier for the stretch and the strength.

Skullcrushers were a bit different. I did them on a normal/straight olympic bar, and worked to bring the bar to my forehead — so my elbows actually pushed towards my feet a bit instead of being a pure hinge; had to do this to avoid the uprights/hooks. I started to think to myself that maybe I should have just programmed in JM Press instead. Next time.

And the usual first-week stuff: 3/fail, 2-3 minutes rest between sets. I foresee this mesocycle being grueling as the weeks go on. 🙂

RP Physique, Mesocycle 1.1

  • High Bar Squat
    • bar x 10
    • 135 x 5
    • 185 x 3
    • 210 x 10
    • 210 x 10
    • 210 x 10
  • Front Squat
    • bar x 5
    • 145 x 10
    • 145 x 9
    • 145 x 9
  • Seated Leg Curl
    • 115 x 10
    • 115 x 10
    • 115 x 9
  • Stair Calves
    • 50 (24kg kettlebell) x 10
    • 50 x 10
    • 50 x 10
    • 50 x 10
    • 50 x 10
    • 50 x 10
  • Skullcrushers
    • bar x 10
    • 75 x 5
    • 90 x 10
    • 90 x 10
    • 90 x 9
  • Military Press
    • 115 x 10
    • 115 x 8
    • 115 x 8