2018-02-12 training log

It’s funny.

I’m enjoying lifting heavy, but I’m sucking at it. I’ve been away from it for so long, I don’t have the cues, the groove, etc. in my head and body to do. Like today, the bar path was all over the place. Ugh. As I think about it, I think the right thing for me to do will be another round of MPT (with modifications), then the RP Powerlifting templates full cycle – hypertrophy, strength, then peak. Something like that should help me get back in the groove of that sort of lifting.

Anyways, only non-obvious details here are 3/fail and 3-minutes-ish rest between sets. And tho it’s to be 3/fail, if the last set got closer to 2/fail or 1/fail, I didn’t sweat it that too much.

RP Physique, Mesocycle 3, week 2

  • Incline Bench Press
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 175 x 5
    • 205 x 5
    • 205 x 5
    • 205 x 5
    • 205 x 5
  • DB Bench Press
    • 60e x 10
    • 95e x 8
    • 95e x 8
  • Barbell Row
    • bar x 10
    • 95 x 10
    • 145 x 5
    • 195 x 7
    • 195 x 6
    • 195 x 6
  • Normal Grip Pulldown
    • 125 x 12
    • 125 x 12
    • 125 x 12
  • DB Lateral Raises
    • 25e x 12
    • 25e x 12
    • 25e x 12
  • Reaching Situp
    • skipped.

2018-02-09 training log

Yeah, I’m torn.

Lifting heavier is great. Very happy to do it. As I do what I’m doing, I start to think that MPT again with meso 1 being heavier (6-10 rep range) I might actually enjoy. I figure I have a few days tho, and I’m going to try writing out a program (with 5/3/1 at the core) to see what I think. We’ll see.

As for today, good stuff. I think I enjoyed the DB shrugs most of all, because holding onto those particular DB’s with the fatter grips is great for the forearms. 🙂 Makes me think if I do my own programming, fat grips.

I also continue to appreciate hex bar deadlifts. They have their own unique brand of pain and suck.

RP Physique, Mesocycle 3

  • Hex Bar Deadlift
    • bar x 10
    • 135 x 10
    • 185 x 5
    • 225 x 3
    • 275 x 9
    • 275 x 8
    • 275 x 7
  • Stiff-Leg Deadlift
    • 185 x 10
    • 185 x 10
    • 185 x 10
  • Leg Press
    • 135 x 10
    • 245 x 5
    • 365 x 12
    • 365 x 12
    • 365 x 10
  • Calves on Leg Press
    • 100 x 12
    • 100 x 12
    • 100 x 12
    • 100 x 12
    • 100 x 8
  • Hammer Curl
    • 25e x 10
    • 40e x 10
    • 40e x 10
  • DB Shrug
    • 80e x 10
    • 120e x 12
    • 120e x 12

2018-02-08 training log

I’m so conflicted.

It felt great to lift somewhat heavy again. I felt strong — thank you carbs. It felt really good today. I want more, but then the templates are so limited right now due to the nature of this short mesocycle.

So I’m torn.

Part of me wants to just start lifting like a powerlifter again, lift heavy, but do it a bit smarter integrating what I’ve learned.

But part of me thinks that I should stick to my guns, do another cycle of the MPT to continue to gain from it what I can. And trying to tell myself how that first cycle will be emphasizing the 6-10 rep range, so it’s still going to be moderately heavy work.

I think what I might do to scratch my itch is see if I can come up with a tangible new program and just see how it looks on paper. Then decide. But if I can’t get myself sorted out in time, I just go with my plan for the MPT.

RP Physique, Mesocycle 3

  • Wide-Grip Pulldowns
    • 90 x 10
    • 105 x 8
    • 120 x 6
    • 145 x 10
    • 145 x 10
    • 145 x 9
  • Cable Row
    • 145 x 12
  • DB Upright Row
    • 45e x 12
    • 45e x 12
    • 45e x 10
  • Bench Press
    • bar x 10
    • 95 x 10
    • 135 x 10
    • 185 x 5
    • 205 x 12
    • 205 x 8
  • Incline DB Press
    • 65e x 12
    • 65e x 12
  • Slant-Board Sit-up
    • bw x 12

AAR: Use of Deadly Force Instructor, February 2018

From January 31, 2018 to February 4, 2018 I participated in the Use of Deadly Force Instructor class offered by the Massad Ayoob Group in conjunction with the Firearms Academy of Seattle, hosted by KR Training. The event was held at the Giddings (TX) Downtown Restaurant, which provided a large and comfortable meeting room, as well as most excellent lunch (and coffee/drinks) catering throughout the event.

About the course, from the MAG website:

Taught personally by Massad Ayoob, this one week 40+ hour course of instruction is offered by the Massad Ayoob Group in conjunction with The Firearms Academy of Seattle, Inc. to teach and certify self-defense firearms instructors in the complicated and nuanced discipline of teaching the legalities of use of deadly force in self-defense. Teaching how to shoot is the easy part. Much tougher is teaching people when and when not to use force, including deadly force, in self defense. In addition to learning what to teach and how to present it, students will also learn how to take their expertise to court, to both serve as a material witness for their students, and perhaps an expert witness in other self-defense court cases. Course content includes:

Justifying use of deadly force in self-defense
Use of non-lethal force in self defense
Understanding the affirmative defense of self-defense
Physiological phenomenon involved in deadly force incidents
Criminal law and self-defense
Dynamics of violent encounters
Mock courtroom exercise
Issues from actual self-defense cases (case studies)
Classroom presentation

Students will be expected to prepare for this class by researching their own state’s laws on use of deadly force, along with their own state’s case law, and bring this material to class. Additionally, students should be prepared for instruction to go into the early evening if necessary on some days, in order to cover the vast array of material which needs to be covered.

Pre-requisites: Instructor credentials or membership in the Armed Citizens’ Legal Defense Network, Inc.

As you can see, it’s quite an in-depth and intensive class. Officially, the class is 40 hours of instruction, but I reckon we totaled about 50 hours due to extended discussions, Q&A, and a large number of student presentations (I believe the student headcount was 32).

Class Content

I cannot go into detail about the class content: you need to come to class yourself. But there are a few things I can say.

Class started with Massad teaching solo; Marty arrived later with Mas and Marty co-teaching the last three days.

If you have previously taking LFI-1, MAG-20 (classroom), or MAG-40, a fair portion of the material will be redundant. I have MAG-20 classroom and MAG-40 certificates, so for me there was redundant material. Sometimes it made it hard to sit through class, but I actually appreciated it. Why? Because redundancy fosters learning. Let me repeat that: redundancy fosters learning. To hear this material again was a good thing. As well, when you hear the material in MAG-20/40, you’re hearing it from the perspective – both as it’s being taught and as you are consuming the information – of the student. When you hear that material in this DFI content, it is being presented and you are consuming it as that of an instructor. The context shift makes a difference in the material, how it’s presented, and how you consume it; so it’s actually a good thing to hear the information again.

After Marty’s arrival, content of the course shifted from use of force knowledge and information to more about courtroom matters. Issues of defense, of concept articulation, of expert witnesses, and how court and trial proceedings work.

The highlight event was the moot court exercise. The intent of the exercise is to show what a trial can be like (if you’ve never had exposure to one), how proceedings work, how direct and cross happen, and then how you – as a possible material or expert witness – will operate. Due to the fact we only had one day for the exercise, the ground was laid by watching an interesting movie that left a lot of questions. We treated this as evidence, because in a real trial all of that information could come out but it would take 2 weeks to do so; since we didn’t have 2 weeks, this was a fair device for the exercise.

We had only one actual lawyer in class, so he played the judge. Marty prosecuted, Mas defended. Particular students were tapped to play certain characters. Other students directly participated as expert witnesses, generally playing themselves. For example, Marty used me as an expert witness, and I played myself as an expert on martial arts, firearms, and weapon disarms. (Aside: during cross, Mas posed a hypothetical to me – which was a little personal and stunned me that he would “go there”, but was brilliant in delivery, execution, and context; it made his point so well, and it demonstrated Mas’ keen senses and abilities. Bravo, sir!). The remaining students were on the jury, and after much deliberation? We resulted in a hung jury (we were told in past classes that juries have found both guilty and not guilty – so it’s far from a canned experience!).

Every student in class was required to give a 5-10 minute presentation on a topic, which was assigned by Marty prior to class. This allowed each student to demonstrate presentation ability (it’s an Instructor class, after all), but it also provided each of us with 30-some solid articles and references directly relevant to use of force, expert witness knowledge, court proceedings, case law, and other topics to really expand the information provided by this class. I believe Karl will be posting student presentations (of those who wish to do so) over at the KR Training blog in the coming weeks.

If you’ve been to one of Mas’ classes before, you know a portion of the material is provided by watching videos – which provides consistent, documented, and easily reproducible content. But then there was a great deal of live lecture, presentation, Q&A, and discussion as well; this is why class would run later.

My Take-Home

I thought the class was fantastic.

There’s a huge amount of information provided on the issues of deadly force, and how I, as an instructor, not only have to work to convey such matters to my students, but then how as an instructor I may be called to be a material witness or could offer my services as an expert witness. I know of no other program that provides this vital information.

While the lecture was good, the moot court exercise was great. Asking some other students, and they too felt the moot court was the best and most valuable portion of the class.

I think it’s important to consider the prospective students of this class: people who instruct in the use of deadly force. You don’t need to be a prior MAG graduate. In fact, I got the impression a fair number of students were folks who just taught things like their state CCW course or maybe the NRA basic courses as a side-gig. Consequently, they may never have had the exposure to the courtroom, to trials, to other things Mas teaches. This class is a great resource for breaking that ground and being able to do so through the eyes of instruction.

While for sure the class was biased towards firearms (tho there’s no shooting in the class: it’s 100% classroom), this is the sort of class that ANYONE teaching “self-defense” should take. Do you teach women’s self-defense courses? even those that are just about awareness, palm strikes to the chin, and knee to the groin — there’s still use of force matters to be aware of. Pepper spray classes? Traditional martial arts? If you are in the business of teaching self-defense, under whatever mantle, you need this knowledge. As I think about it, it generally seems that only firearms folk cover such legal matters, but it really needs to be anyone teaching self-defense.

Any criticisms of the event? I think the only thing that actually bothered me during class was at times Q&A could go off the rails. Some questions felt like personal questions that should have been asked during break vs. taking up class (and everyone’s) time. And sometimes it just ran long. On the one hand, it’s understandable because the topic is interesting, engaging, broad, and deep – so it’s very easy to “get into it”. On the other, when you’ve been sitting in a chair for days, drinking from the firehose, sometimes you just need the firehose to be shut off for a little bit and get to break sooner rather than later. Again, I don’t necessarily fault folks here (I’m guilty of time management issues myself), but if I had to mention anything that I didn’t like, it was that. But it’s a minor thing.

One other thing I liked about the event? The non-classroom stuff. I made a few new friends, got to meet Dr. H. Anthony Semone, PhD (Google him), and spend some informal time with Marty Hayes. If you know some of my past, I am thankful for some things Marty has done. We’ve spoken here and there (including recording an episode of the Polite Society Podcast mere days before this event), so it was great to finally meet him in person, have supper a few times, and sip some bourbon together. Oh, and I got to introduce him to Buc-ee’s. We’ve got a small world, and our industry here is even smaller – events like this, to meet and work with like-minded folks, are precious.

Mas and Marty don’t teach this class that often. So when it becomes available, make the effort to take it. It’s some of the most important training you can receive.

2018-02-06 training log

It’s only day 2 of meso 3, but I already have the itch to lift heavy again.

Granted, this wasn’t “heavy lifting”, but it’s heavier than things have been through meso 1 and 2. I know I’ve stated I want to try the MPT again. But man, this is making me want to reconsider. 🙂

Not much else to say. Today was what it was. 3/fail, 2-3 minutes rest. Just doing something kinda heavy.

RP Physique, Mesocycle 3

  • Front Squat
    • bar x 10
    • 95 x 10
    • 135 x 10
    • 165 x 5
    • 185 x 8
    • 185 x 8
    • 185 x 8
  • Seated Leg Curl
    • 110 x 12
    • 110 x 12
    • 110 x 10
  • Stair Calves
    • 40 x 12
    • 40 x 12
    • 40 x 12
    • 40 x 12
    • 40 x 12
  • DB Skullcrushers
    • 35e x 10
    • 35e x 10
  • High Incline DB Press
    • 40e x 10
    • 60e x 12
    • 60e x 12

2018-02-05 training log

Starting meso 3 – resensitization.

The goal of this mesocycle is to lift heavier weights, a LOT less volume, and give the body a different stimulous to prime it to start accepting another round of hypertrophy work.

It’s 3/fail throughout. Not a huge volume increase. Really, today felt like a deload. Sure a couple sets were pushed a bit, but all in all it was just not much. But to be expected.

Felt nice to lift things slightly heavier.

That said, I also felt a little weaker. Used to be able to hit inclines for more. But I’m going to chalk it up to still being depleted.

On that front, I bottomed out at 236 for 16 lb loss. I’m happy with that number. I had to change belts and go down a bit, and even that belt gets pretty tight. I can tell clothing overall fits looser. Things are OK in the mirror. Sure, I’m not ripped, but it was a good cut cycle. I was away at a training event the past 5 days and while I tried to still eat reasonably well, my food choices were limited. I weighed in at 239 this morning, and I wouldn’t be surprised if some of that is sodium bloat — I’ll see how things settle down as the week progresses. I did allow myself more carbs while I was out, and I am going to bring my carbs up a bit this week (vs. what I had been doing). Establish my new set point.

And my hope is with more carbs in me, the weights should move better.

Meso 3 is designed for 2 weeks: 2 work weeks, 1 deload. I’m debating what to do. Part of me thought about extending Meso 3 for 3-4 weeks total, or maybe I’ll just do the 2 and skip the deload. Not 100% sure yet. But what I do know is I’m going to repeat the MPT so I can gather more info. Yes, I’d like to get back to heavier lifting, but I think there’s still something worth learning by running MPT again immediately. However I am going to shape it differently:

  • meso 1, 6-10 rep window, focus on barbell work as much as possible
  • meso 1 again, but with 8-12 rep window, start to work in some DB work.
  • meso 2, with 8-12 rep window, with more isolation/db work.
  • meso 3

This is something suggested by RP staffer Jared Feather. I’d like to see how it will go.

Anyways, onwards!

RP Physique, Mesocycle 3

  • Incline Bench Press
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 165 x 5
    • 195 x 6
    • 195 x 6
    • 195 x 6
  • DB Bench Press
    • 60e x 10
    • 90e x 8
  • Barbell Row
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 185 x 8
    • 185 x 8
  • Normal Grip Pulldown
    • 120 x 12
    • 125 x 10
  • DB Lateral Raises
    • 25e x 12
    • 25e x 12
  • Reaching Situp
    • 10 x 12
    • 10 x 12

I’m a guest on the Polite Society Podcast

Episode 437 of the Polite Society Podcast was just released, containing an interview with myself and Marty Hayes of the Armed Citizens Legal Defense Network.

I was invited to the podcast to discuss my incident of January 5, 2015. What made this particular discussion interesting (compared to my retelling/Q&A on the ProArms Podcast, and interview on Ballistic Radio) was what was to be a general discussion with Marty and I as guests turned into Marty actually doing a lot of the interviewing/questioning of me on the incident.

You see, Marty and I have never met in person – we only know each other through ACLDN, and I believe my first actual interaction with him was when I called him needing The Network’s services. We spoke a couple times since (and I spoke in-depth with his wife, Gila, for the January 2017 ACLDN Newsletter), but generally brief and just to get some details handled. So this really was the first time we’ve been able to speak more freely and Marty asked me a lot of questions that have been on his mind about the incident. I learned a few things as well.

The podcast is available wherever podcasts can be found (e.g. iTunes), or you can find a direct link here.

I’m actually going to be meeting Marty in person (finally) in a few days. Looking forward to it.

2018-01-29 training log

It’s deload week. Almost feels like a “why bother”, but you bother.

Drop back to first week weights, 2 sets, and half the reps you did week 1. So it wasn’t very stressful, and I just kept going sometimes only resting 30 seconds (or less) between sets.

That said, deload always provides a good opportunity to work on form, so I did. I must also say that all this dumbbell work has been good. I suspect in the future I’m going to be doing more.

Wrapped things up pretty quick, went home, took a nap. 🙂

The allergies are still affecting me, but it’s better. I can somewhat breathe through my nose now. Worst is my throat is pretty raw, so almost anything tickles it just right and breaks me into a coughing fit, which just makes it worse. Fun fun. But at least things seem to be improving around here.

I am more or less finished with my weight cut. Officially down 16 lb at the end of it all. I’ve got an intensive classroom-based training event later this week, so diet will be tough to stick with but I’m going to try as much as possible. My goal is to do the best I can under the circumstances and strive to maintain this week. Next week I’ll continue with maintenance, but upping the carbs a bit (I’ve been on “cut 1, light”, so I’ll move back to “cut 1, medium”). Slowly increase carbs. I’ll take this week by week to see where things level off.

RP Physique, Mesocycle 2, week 5 (deload)

  • Low Incline DB Press
    • 20e x 10
    • 40e x 5
    • 60e x 9
    • 60e x 6
  • Dumbbell Skullcrusher
    • 30e x 5
    • 30e x 5
  • Close Grip Bench Press
    • 125 x 5
    • 125 x 4
  • Cable Row
    • 110 x 10
    • 110 x 8
  • Parallel Pulldown
    • 105 x 6
    • 105 x 5
  • Cable Upright Row
    • 60 x 9
    • 60 x 7
  • Slant Board Sit-up
    • bw x 7
    • bw x 5