2015-06-22 training log

That wasn’t quite what I expected.

Given where my weight is going and how going back to cutting is only weeks away, I kinda want to see about getting my weights up. Yeah I know, reps… but when I’m back to cutting reps will be what it’s all about — whatever burns more energy, whatever helps build muscle mass. But right now as things are feeling stronger, I really wouldn’t mind putting a little more weight on the bar.

I recalculated my numbers. The goal was to put about 10# more on the AMRAP sets, so there’s still some reps being done. And the work-up is adjusted accordingly. I plugged in some numbers, got percentages, and off I went. Funny thing tho was after I got to the gym I had a hard time finding the 2.5# plates and opted to say “screw it” — there seems to be a powerlifter “rule/joke” that the smallest plate you use is the 10# plate. 🙂 Well, I’m still too weak for that, so 5# plates for me… skipping the 2.5’s. I opted to round everything up, so instead of say 260 I did 265.

All in all, it went well. I actually felt I could have done a couple more reps, but things were tiring and I didn’t feel like risking my back given the pains I was feeling last week and that today it’s finally feeling awesome (slept a lot over the weekend). No need to rush back into things, y’know? Still, was happy with 12 reps on 215; in fact, a little surprised. One thing that’s helping is technique for sure, especially really locking up my shoulders and back and arms, then just trying to be in a solid groove… not too fast, not too slow, not rushing, but just having a solid rhythm and ensuring it’s not really 1 set of 12 reps (or whatever), but 12 sets of 1 rep all in a row, y’know? Make every rep solid and unto itself. Form really felt good today.

I even bumped up weights on stiff-legs.

Still tho, when I did a quick volume check, my overall volume and comparisons to last week went down. Not sure how I should feel about that, but not going to sweat it too much. I worked as hard as I could today, so that’s the best I can do.

All in all tho, I’m happy to try to get my weights back up. I swear… once I’m fully done with The Defattening Project, I really do wonder if I might want to do 3 months of 5/3/1 BBB or something similar to just focus on strength. But I dunno… I can tell so much I need to get muscle mass back. I’m just tired of all of this. 🙂 Ah well… it’s all good in the long run.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Squat
    • bar x 5
    • bar x 5
    • 125 x 5
    • 155 x 4
    • 185 x 3
    • 235 x 2
    • 265 x 1
    • 215 x 12 (AMRAP)
    • 215 x 6 (50%)
  • Stiff Legged Deadlift
    • 145 x 5
    • 175 x 4
    • 215 x 3
    • 265 x 2
    • 305 x 1
    • 245 x 12 (AMRAP)
  • Split Squats
    • BW x 20
    • BW x 20
    • BW x 10
    • BW x 10
    • BW x 10

2015-06-19 training log

Finally.

Broke through my long-standing plateau with the pressing… at least, technically. Been stuck at 12 reps on the AMRAP for a while, got 13. Feel good to have broken through. But is it really a break-through? or just a good day? Next week will tell.

I didn’t do DB Rows. Something’s feeling weird in my lower back. It started yesterday, feels better today, but still not awesome. B rows really tax my lower back because that 350-Method makes for a LOT of reps (each side), and DB Rows involve a bit of a twist to get a full range — so my lower back gets a good workout here. I didn’t feel like making anything worse (since it does feel like it’s improving), so I did cable rows instead. But I’ll tell you…. I didn’t feel I got as much out of the cable rows as I did the DB rows — education moment. I’m not sure if it might be the sets/reps, or the exercise itself. I’m tempted to do cable rows again next week with a slightly lighter weight to try to have a more apples-to-apples reps-to-reps comparison. But in the end, tho I don’t care much for DB Rows, I’m learning that really high-rep DB Rows seem to do something for me.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Overhead Press
    • bar x 5
    • bar x 5
    • 60 x 5
    • 75 x 4
    • 90 x 3
    • 110 x 2
    • 125 x 1
    • 115 x 13 (AMRAP)
    • 115 x 6 (50%)
  • Dips (350 Method)
    • BW x 14
    • BW x 11
    • BW x 8
  • Chin-ups
    • BW x 5
    • BW x 5
    • BW x 5
    • BW x 3
    • BW x 3
  • Cable Rows (350 method)
    • 110 x 20
    • 110 x 15
    • 110 x 11
  • DB Curl (350 Method)
    • 25e x 18
    • 25e x 15
    • 25e x 13

2015-06-18 training log

That was ok… not great, but ok.

I’m really working on my front squat form. I feel like I lean too far forward. I think to some extent I can’t help it, just how I’m built. But I do think I can do better than I have been. I’m really working on keeping my chest full and up, thinking about keeping upright, keeping my chin in and head “up” (neutral). I am thinking I may want to try putting my heels up on something (probably just some 5# plates). Anyways, as a result today things went a little slow, but not too bad. I do think I could have gotten more reps on the AMRAP but simple enough I was losing the bar from forward lean each time. Of course that tells me it’s my torso, my form, etc… So, there’s much to work on.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Front Squat
    • bar x 5
    • bar x 5
    • 95 x 5
    • 110 x 4
    • 135 x 3
    • 165 x 2
    • 185 x 1
    • 155 x 8 (AMRAP)
    • 155 x 5 (50%)
  • Leg Press (350 Method)
    • 315 x 17
    • 315 x 13
    • 315 x 11
  • Lunge
    • 45 x 15
    • 45 x 12
    • 45 x 12
    • 45 x 12
    • 45 x 13

2015-06-16 training log

You know you’re burning out when you don’t even have the motivation to bench press. 😉

Really, it’s not benching that’s the issue — it’s the massive amount of reps. Rep work isn’t my favorite thing, but no question it’s what builds muscle. Still, I look forward to getting back to when “high reps” means “8 reps”, but I know those days aren’t for many more months while I continue on the diet plan. I have to focus on building (retaining/maintaining) muscle while I shed the fat. It’s all good, and I’m learning a lot.

All in all, a fair day. No real complaints. I expect I’ll have another weight bump here soon, which makes me happy. I repeat, it’s great to see forward progress in the gym again. I do miss it so, especially because I know what my next goal is and that won’t happen unless I see forward progress in the gym. Every day, a little better. No complaints.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Bench Press
    • bar x 5
    • bar x 5
    • 100 x 5
    • 125 x 4
    • 155 x 3
    • 190 x 2
    • 215 x 1
    • 190 x 14 (AMRAP)
    • 190 x 6 (50%)
  • Incline Press (350 Method)
    • 95 x 20
    • 95 x 14
    • 95 x 10
  • BB Row
    • 155 x 8
    • 155 x 8
    • 125 x 12
    • 125 x 10
  • Wide Pronated-Grip Pulldown (350 Method)
    • 110 x 18
    • 110 x 17
    • 110 x 14
  • BB Curl (350 Method)
    • 45 x 18
    • 45 x 15
    • 45 x 11

KR Training 2015-06-13 BP2/DPS1 Quick Hits

It felt good to be back out at KR Training this past Saturday. The weather was awesome – warm, humid, but really not so bad (trust me, it’s going to get worse in a couple months, but it’s better than past summers). And there was only like a 5 minute cloudburst, else nice partly cloudy skies and just a good day to be outside.

Held Basic Pistol 2 (Defensive Pistol Essentials) and Defensive Pistol Skills 1, which are a very popular pairing of classes. Classes were sold out, and filled with a diverse group of folks of ages, genders, classes, you name it. Sorry, but your stereotyping of gun owners holds no water.

Here’s a few things I’d like to reinforce to the students.

Dry Practice

Take what you learned in class and practice it at home. You can do this for free – no cost of the range, of driving to the range, ammo, whatever. Only thing it costs you is about 10 minutes of your time, and after all your hard investment in class, 10 minutes a day every day (or at least every 2-3 days) is well worth it as you WILL see improvement in your skills.

Just work on the things from class. If you were in BP2, you can work on the TX CHL test. If you were in DPS1, work on the “3 Seconds or Less” drill. But you don’t even have to work on something like that. Pick a particular skill and work on it. For example, if trigger control needs work, try the Wall Drill. You could even try something as simple as this:

  1. two hands, gun on target, press the trigger (don’t disturb the sights) — basically the Wall Drill. Repeat 10 times.
  2. Do the Wall Drill again, but this time press out (positions 3 to 4). Repeat 10 times.
  3. If you were in DPS1, do the Wall Drill again, but now from the holster. Repeat 10 times.
  4. Basic Wall Drill. Repeat 10 times.

That’s it. Shouldn’t take you more than 5-10 minutes, and if you do that every day I guarantee you’ll improve.

Don’t worry about speed, worry about technique. Getting that sight picture. Pressing the trigger smoothly so the front sight remains steady. Working on the simultaneous pressing of the gun out and pressing of the trigger in. Speed will come.

Simultaneous Actions

This is new and awkward for folks, but this is where speed comes from. That from that high, compressed ready position, that when you press the gun out, you also press the trigger in – simultaneous action.

Most people are used to pressing the gun out, letting it settle, finding the front sight, then pressing the trigger. That’s a lot of serialized action and it all takes time. Simplifying, let’s say it takes 1 second to press the gun out and 1 second to press the trigger in. That means it takes 2 seconds to complete the task. But the mechanics of the actions don’t depend upon each other: they are independent motions. Thus you can do them at the same time. So if as you press the gun out you also press the trigger in, now you’ve accomplished the task in less time, and you never had to actually go faster. In fact, you could actually move slower and still accomplish it in less time! This is how you go faster without going faster. It’s about efficiency and economy of movement.

This is something you can – and should – practice dry. Again, don’t worry about speed, work on getting the mechanics down.

Equipment Matters

It’s great that the word is slowly getting out that equipment matters.  You can buy skill in this realm.

For example, we had one lady in class shooting a Ruger LC9. We could tell she could shoot, she understood what to do, had all the mechanics down, but she just had a rough time getting things done. In between classes Karl switched her over to a S&W M&P9 and she instantly shot so much better. It’s amazing what a better gun, with better sights, and a better trigger can do, eh?

A gentleman in the DPS1 class was shooting a Kahr PM9 from a pocket holster. This is a very tiny gun, and shooting from a very difficult starting position. Was it a struggle for him? In parts, yes because big hands making a fist in a small pocket is difficult to draw from. He had the marksmanship skills no problem, but the equipment was a challenge. Still, I applaud him doing this because that’s how he has to carry due to environmental constraints, so that he was willing to train precisely in the manner he chose to carry, that’s good. Even if the end result was he learned how much it sucked, at least he knows and now can seek improved solutions.

360º World

In the afternoon I worked the shoothouse. We weren’t out to teach anything here about movement in structures and such. The key was to sow the seed that the world is 360º, that people are 3-D — breaking though the notion of range artifacts (straight lanes, flat cardboard targets, etc.). It was certainly eye-opening for a number of folks, and if it gave you something to think about that you didn’t think about before, then great.

Speaking of which, I just learned that in December, KR Training is going to be hosting a new guest instructor, James S. Willams, M.D. and his Shooting with Xray Vision class. Seems quite relevant here.

As well, that weekend is going to be a great double-bill with Caleb Causey of Lone Star Medics offering his Dynamic First Aid class. Folks, if you don’t have some medical knowledge I highly recommend you get some. You are more likely to save lives through use of medical skills, so consider coming out for a good weekend in December to pick up on these unique and important offerings.

Happy

In the end, just a great day out there. Great group of students (including Oldest… always enjoy spending time with him). Got to get back to teaching. Man… just a good day.

Thank you all.

2015-06-15 training log

You don’t want to go, but you go anyways. That’s how you get better — consistency over time, and putting in the time.

I’m dealing with burnout. Insufficient rest coupled with long, intense work days, coupled with filled weekends, and over time it builds on you. Taking steps to deal with it, but it’s still present. Lack of motivation is always a tip-off for me.

And I didn’t want to go to the gym — I wanted to just go back to bed. But you roll out and go, because you know it’s best. Besides, after the 3rd set of squats, I felt better. In fact, I felt really good. That 250 went up like cake — gee, what a great thing food is. 😉 Cranking out the AMRAPs I felt like I could hit 20, but didn’t. It wasn’t my legs, but everything else. Basically my torso was saying “ok, I’m getting wobbly” so I felt it was time to rack it rather than risk it.

I also think it’s been a good mental shift to forget about how many reps I did before and to just keep going — hit whatever I hit. It’s a better mental approach, because then I’m focusing just on trying to do the damn best I can instead of trying to beat something, which all too often limits me because somehow an arbitrary marker is placed.

Stiffs went well. Remembered to used mixed grip on the AMRAP set AND to keep my arms “loose” so that there was no curl in the supinated hand. Worked out nicely, and here too was another case of everything else could keep going but the torso peeded out first.

So the split squats made up for it. Ho-lee-crap. Here I worked to keep myself centered and vertical. So, torso upright the whole movement; that my torso went perfectly up and down, remaining centered between my feet (instead of coming forward, lunge-like); and not trying to focus on either leg doing the work, just letting both legs do the work. I swear, that kicked my ass pretty hard and was just painful… here’s a place where I pushed as much as I could, through whatever burn/pain I was feeling as much as I could. Man, those suck. 🙂 But I swear I get a pump like no other.

So yeah… didn’t want to go, but as I know… you go anyways, and you’re happier and better in the end.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Squat
    • bar x 5
    • bar x 5
    • 115 x 5
    • 145 x 4
    • 175 x 3
    • 225 x 2
    • 250 x 1
    • 205 x 16 (AMRAP)
    • 205 x 8 (50%)
  • Stiff Legged Deadlift
    • 135 x 5
    • 165 x 4
    • 200 x 3
    • 250 x 2
    • 285 x 1
    • 235 x 15 (AMRAP)
  • Split Squats
    • BW x 20
    • BW x 20
    • BW x 20
    • BW x 20
    • BW x 15

2015-06-12 training log

You know… I kinda don’t like this day. 🙂

I realize it’s because it’s tons of high-rep work. I don’t mind high-rep work in theory, but it just drives me nuts. And when it’s unilateral work, it’s even worse. It’s really a matter of time. Like on the DB rows… to crank 25 reps… well that’s really 50 reps because you do each arm. And it just drags… and drags… and I hate it. Can’t I just go back to 5×5 work? 😉

That said, I do think it’s paying off. I haven’t taken any pictures yet to do before/after comparisons, but I can see some stuff in the mirror, I notice it when I go about my day. This program, eating more food (huzzah!) and so on does seem to be paying off.

Speaking food, plan seems to be to get me up to 220 and hover there for a bit… once we know it’s good, then we’ll probably stay there for about a month. Right now still playing with food levels to get me up there, and once I’m up there then we’ll stop adjusting intake and hold steady. After that levels well, a “mid” basically, then we’ll hit 3 months of cutting to try to drop down again. I don’t know how much true weight I’ve put on (vs. just water/glycogen bloat), but at least 5 lbs is that so probably 15 of tissue. So 20 lbs in 12 weeks? Should be do-able since I ought to shed a bunch of it up front due to bloat reduction. My HOPE is that 200# will see me where I actually want to be, but honestly I could see maybe a hair more beyond that (like 190??) not sure, but yeah… I’m aiming for lean. Bottom line, I’ll be bummed to stop eating so well and having lifting progress, but I’ll be happy to be finally hitting the end goal of the Defattening Project.

Anyways… digression.

Today I’ll chalk up as a 80% day. I really didn’t want to finish… again, hate the reps, and the fact that almost everything today is 350-methods and AMRAPS. Ah well. I actually did alright tho. I’m working at pushing myself with things like dips and chin-ups because it sure feels like I’ve stagnated and I think it’s because I don’t have normal overloading abilities there so I just have to push.

And push I did, trying to keep going and truly fail. So that happened on the press AMRAP. Press is my slowest progressing lift, and I’ve been at 12 for a couple weeks. That 12th was pretty slow but I figured go for 13. I got half-way up, held it… kept pushing… but it didn’t go. And so I lost a rep on the 50% set, but whatever. But then on dips and chins I just keep cranking until I couldn’t. Like on the last set of dips I went for a 10th rep, got to the bottom and almost dropped through… truly failed. I think that’s how I have to push with the bodyweight stuff, if I want to break through. Else I’m always stopping myself too short.

Anyways, onwards.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Overhead Press
    • bar x 5
    • bar x 5
    • 60 x 5
    • 75 x 4
    • 90 x 3
    • 110 x 2
    • 125 x 1
    • 115 x 12 (AMRAP)
    • 115 x 6 (50%)
  • Dips (350 Method)
    • BW x 16
    • BW x 11
    • BW x 9
  • Chin-ups
    • BW x 5
    • BW x 5
    • BW x 5
    • BW x 3
    • BW x 3
  • DB Rows (350 method)
    • 50e x 25
    • 50e x 20
    • 50e x 15
  • DB Curl (350 Method)
    • 25e x 16
    • 25e x 12
    • 25e x 10

2015-06-11 – live fire practice

Did some live-fire training today.

One major difference was using a bone-stock factory M&P 9. The only modification was the dots on the rear sight were Sharpie-blacked out. The factory trigger isn’t bad, but it sure has a hard-break. Apex DCAEK is forthcoming, as well as some Dawson sights (Charger rear, serrated black, 0.125″ notch; red fiber front, 0.100″).

That said, the setup and exploration was simple: draw practice. Random start. Hands start in various positions (at sides, on earmuffs). From concealment (under a t-shirt). At the buzzer, draw and fire one shot on a 12″ steel target at 10 yards.

I started with some dry fire, just Wall Drill stuff. Mostly to get used to that trigger. Two hands, SHO, WHO. Then live fire with the same, just on target and pressing trigger. Then did the same from low ready. And then again from press-out. After that, from the holster and on the timer.

On the whole the times averaged out to about a 1.5 second concealment draw. Some faster (1.38 I think was my fastest), some slower, and most of the flubs came from not getting concealment out of the way. But really, I’m happy with this. The daily dry fire and pushing myself in dry work is paying off.

I want to push myself harder tho… right now I actually want to keep speed at about 1.5 seconds but get the accuracy in line. I’d like it to be 1.5 second and ALWAYS hitting (today it was not always hitting). I know that I’m pushing fast and not necessarily seeing what I need to see, but certainly was surprised at how often I did see. What was cool was because of the way the ground is right now (after all the rains), if I missed and hit the berm it kicked up these perfect dirt clouds. It was actually more obvious when I missed than when I hit! And many times I’d see my sights and what they were doing, and the cloud confirmed it. Like I noticed the sights were to the left and sure enough, cloud. It was most excellent feedback.

So I’m happy, but now I want to keep that pace and bring up the accuracy to go with it.

But as well, I want to play with a few parameters.

First, I want to try on paper targets so I can work at closer range. Work at relatively the same speed and see how it goes. Can I work at 3 yards and maybe get to 1.25?

Second, I wonder how much my concealment draw is holding me back. I can distinctly remember feeling like I had to wait with my right hand for my left hand to get the shirt out of the way before I could really move my right hand in. So, I want to try again from open carry and see how it goes. If nothing else, it may give me more information as to where I’m holding back and what sub-position to work on.

Crazy thing? After shooting like that, I tried doing some slower “group” shooting on a small distant steel. I was missing so I stopped, unloaded and worked dry. Holy crap, every single shot was a yank – sights dipping like mad! Thing is, I couldn’t help it. I kept trying to stop, but couldn’t. My arm muscles were just clenching. But I also realized it was an age-old problem — it was my strong-hand muscles really clenching, and my support-hand was not crushing. Once I realized that, crushed with the left hand, and all was better.

So… I got my homework. Back to dry fire.

2015-06-11 training log

Had to make another short morning due to schedule.

Got the front squats in. One thing I found myself working on was my chest. I worked to keep it really “inflated” and “up/out”. That made my torso much more solid and the reps came out easier. But it also changed the path of things and felt really strange… today’s form was a bit of a mess. But that’s what I’m working on.

That said, I think the front squats may be something I don’t work up to 20 reps for. All signs from prior reading was that front squats are good up to about 12 reps or so and then so many other things break down and give such that you won’t get the benefit to the legs. Back squats yeah I’ll keep cranking those up to 20 reps per protocol, but fronts I’ll stop around 12. Which I hit today, so I’ll be bumping weight up on that.

Weighed in at 219 this morning. Weight is where it should be for now. Happy to continue eating. 🙂

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Front Squat
    • bar x 5
    • bar x 5
    • 85 x 5
    • 105 x 4
    • 135 x 3
    • 155 x 2
    • 175 x 1
    • 145 x 12 (AMRAP)
    • 145 x 6 (50%)
  • Leg Press (350 Method)
    • 275 x 30
    • 275 x 20
    • 275 x 15