Been trying Apple Music (so far enjoying it). A playlist “Best of Thrash/Speed Metal” came up, and I thought it’d make for a good Sunday Metal series.
Motörhead – Ace of Spades
Don’t do the dumb
Why is is so many people in the self-defense world are fixated on surviving a situation they’ve put themselves into by doing stupid things instead of learning how not to do the dumb?
And it really goes beyond just people in the self-defense world.
There’s a mentality going around today that “I can do whatever I want”. I can act how I want, talk how I want, dress like I want. Well sure, but then you also should be prepared to reap the consequences of your actions; or at least not be surprised when bad things happen to you. More so, you should be honest with yourself that your actions and choices may well have consequences that you may not want. If you’re willing to live with that risk and can be a grown-up, accepting and rolling with the bad things when they happen, then OK. But if you are going to just blame someone else for the consequences of your (poor) choices, then maybe you should try to make better choices (or accept the world doesn’t revolve around you).
Yes, other people should work to be better behaved. Yes it would be great if we truly could do “whatever we wanted”. But there are people in this world that are not well-behaved; in fact, there are people in this world with evil intent — and to them you look like dinner.
The best self-defense is to never have to. Avoidance is a HUGE part of self-defense, and really one of the first and most important things you can do to stay safe. I’ve covered this before:
Always remember John Farnam’s famous quip: “Don’t go to stupid places; don’t associate with stupid people; don’t do stupid things. We will add to that, be in bed by 10 o’clock.” That’s pretty much awareness, avoidance, deterrence, de-escalation, and it’s what helps you live a safer, better life.
In the end, it’s your life. Remember that you are in control of a lot of it, and your choices directly affect the quality of your life. Make a habit of learning and practicing “how not to do the dumb”, and just watch how your quality of life goes up.
2015-09-11 training log
Going to need to make some modifications.
Deadlifting was fine. Actually, I may have accidentally stumbled into a setup that helps manage my knee. Basically, bend over, grab the bar and put some tension into it, then slowly lower my hips into position. Basically it allows me to counterbalance my bodyweight going down against the pull of the bar, thus relieving some pressure from my knee going down. I didn’t intend to do this, but it happened and it sure seemed useful in my warmups. I’m going to keep trying it and see how it goes.
But all in all, deadlifting felt like where it needed to be. Going to keep focusing on getting that bar speed really up. It’s actually not too bad, but I certainly don’t think now is the time to up anything.
The problems then started with the accessory work.
I need to put chin-/pull-ups on the shelf for a while. No question they are aggravating my elbow. I had to cut things short due to the issues, and I am NOT going to have my elbows suffer for this. So I swiched to pull-downs, which aren’t as awesome but I can do less weight for more reps and not kill my elbows. Going to stick with the close-grip-v-bar tho, which really felt so different than the wide-grip stuff. It made me have to drop more weight on rows too. So I’m going to rearrange some things for next week. No big deal, really.
All in all tho, not too bad.
My current weight is 216, so I’m back on the loser train. I can’t wait to see what 200 looks like. It’ll be a nice Christmas present to myself. 🙂
Base Building Traditional Split
- Deadlift (model 1)
- 185 x 5
- 210 x 4
- 250 x 3
- 275 x 2
- 290 x 3
- 290 x 3
- 290 x 3
- 290 x 3
- 290 x 3
- V-bar Pull-ups
- BW x 4
- BW x 4
- V-bar pull-downs
- 120 x 10
- 120 x 8
- 120 x 6
- Barbell Rows
- 135 x 5
- 125 x 8
- 125 x 6
- BB Curls
- 20 x 100
Cognitive dissonance, illustrated
This is priceless.
In the Sep/Oct 2015 issue of TSRA Sportsman, Alice Tripp, Legislative Director and Lobbyist at the Texas State Rifle Association, recounts an encounter with a member of Moms Demand Action for Gun Sense in America.
My first encounter with Moms Demand Action was in Dallas during the check-in and set-up for the 2014 Democratic Convention. I was getting my booth assignment when a member of Moms came up and asked convention staff why there were no armed guards present. The staffer answered that during the convention, as the delegates arrived, there would be more visible security. The concerned lady pointed to her Moms Demand t-shirt and said “When you wear this t-shirt, you need armed security.”
Roll that around in your head. Consider this group, what their goals are, then the mentality surrounding their demand. The cognitive dissonance should make your head explode.
Alice continues:
No, I didn’t laugh, but I had to smile as she stomped off. The staffer knew me and said, “I wonder if she would have felt more secure if I’d told her not to worry, most of us are armed.”
Austin women, and self-defense
Local TV station KEYE did a good report in response to a couple sexual assaults that happened on the south side of town.
In the report, they interviewed Tina Maldonado, part of A Girl and A Gun woman’s shooting league, and graduate of numerous KR Training courses (disclosure: I’m an instructor at KR Training)
“We’re all responsible for our own self-defense,” said Maldonado. AGAG Club helps teach women safe and accurate shooting but also support, self-reliance and friendship. You can find a local chapter or learn more at www.agirlandagun.org.
Maldonado says they may be ready to use a gun, but are taught to stay alert and avoid danger first. “You’re your best protection,” said Maldonado.
Another good snippet from the article:
Moy Yat Kung Fu Academy teaches free self-defense. It is different than martial arts. It is a class based on intelligent movement and intelligent choices. “Once you have to attack, once you feel you have to attack, there are no good options. You have to attack with as much aggression as you can in order to survive,” said Vyvial.
Indeed. People view the word “aggression” as a bad thing, but when you’re in a fight for your life (and sexual assault is just that), you want as much aggression as possible.
APD also shares these tips on protecting yourself:
- Carry items that you can use if you need to call attention to your situation (examples: whistles and personal alarms)
- Consider taking a self-defense class.
- If someone tries to assault you, scream loudly or blow a whistle.
- If you are walking or jogging, stay out of secluded or isolated areas. Arrange to do the activity with at least one other friend, rather than alone. It is best to do these kinds of activities during daylight hours.
- Do not cover both of your ears with music headphones.
- Avoid getting isolated with people you do not know or do not trust.
- Be aware of where you are and what is around you.
- Keep your cell phone charged and with you.
- Stay away from deserted areas.
- Try to appear strong, confident, aware and secure in your surroundings.
A good list of personal protection tips, for women and men. But I’d change a few things about it.
Don’t consider taking a self-defense class. Take one. “Considering” isn’t going to do you any good; you have to actually take classes and get knowledge, training, and skill.
Don’t try to appear strong, confident, aware, and secure, be strong, confident, aware, and secure. If you lack these, work on improving yourself and acquiring strength, confidence, awareness, and security. If you’re not sure where to start, drop me a line, or check out groups like A Girl and A Gun. This is your life; it’s not a time to “feel-good” and lie to yourself, it’s a time to take action and “be good”.
Which part do you disagree with?
Which part do you disagree with?
The steps in the proof?
Or the conclusion?
If you agree with every step of the argument, but the conclusion leaves you angry or uncomfortable, it might be time to reconsider your worldview, not reject the argument.
From Seth Godin.
2015-09-09 training log
That went well.
Really, not a lot to say. The programming all felt right and where things should be for this first Base Building Model 1 bench press session. Hopefully this will continue. 🙂
One comment is regarding triceps work. I opted to do lying triceps extensions (ez-bar). I can’t recall the last time I did these, and while they can be famous for being elbow wreckers, I thought I’d give it a shot because they also are famed for producing results. I’m not going heavy — it’s 4×20 — and I’m trying to milk the movement for all I can. For example, it’s not a skull-crusher just bending elbow and coming to my face somewhere, but going all the way over the top of my head and the bar breaks the plane with the back of my head. I did realize I wasn’t being strict enough, with a little elbow flare at the end, so I tightened up that form as I went along and will continue to do that. Basically, milk the movement and avoid heavy weight. We’ll see where it gets me.
Otherwise, feeling good. 🙂 I’m glad I didn’t change things too radically yet. This is a step up from what I was doing, and the right way to have gone.
I also am liking the faster pace. Every set, even between exercises, is only about 1 minute of rest. It’s just move move move. That helps to bring up the intensity without abusing my body (joints, esp.).
Base Building Traditional Split
- Bench Press (model 1)
- bar x 5
- bar x 5
- 115 x 5
- 135 x 4
- 155 x 3
- 170 x 2
- 195 x 1
- 170 x 8
- 170 x 8
- 170 x 8
- 170 x 5
- 170 x 4
- Incline
- 115 x 8
- 115 x 8
- 115 x 5
- Side Laterals
- 20e x 10
- 20e x 10
- 20e x 8
- 20e x 6
- Lying Triceps Extension
- 35 x 20
- 35 x 20
- 35 x 20
- 35 x 10
It’s not over
It is not over until it is over. You cannot be disappointed if you don’t plan to stop until the fight is over. You never know how far you can go until you push beyond self imposed limits.
An excellent bit of advice. You should read the whole article (don’t worry, it’s short). (h/t Greg Ellifritz)
It doesn’t matter what it is that you’re dealing with – keep fighting until it’s over.
When will it be over? You’ll know. If you’re not certain it’s over, then keep fighting.
Ignorance, incompetence, mechanical breakdowns, bad weather and enemy action can not be avoided, but you can control your reactions. Confidence in your self and training can keep you calm when others panic. Sometimes the winner is decided by nothing more than who stays on the field.
When you’re dead, you’ll be dead; until then, keep fighting.
2015-09-07 training log
Time to change things up.
Coming off the Strong-15 Short cycle for a little strength peaking, which I consider a success given I met goals on squat (315#) and deadlift (405#) and while I didn’t meet my bench goal (265#) I did match the lifetime PR from before the cycle (255#), I’m starting a 4-6 week cycle of Base Building. The intent is to cement the strength gains, and increase the workload to better support the Defattening Project.
We’ll see what happens to my strength. But certainly today demonstrated increased workload — enough to put me right.
See, over the weekend I got pissed. I’m not losing fat at my desired rate, so that means I need to 1. adjust the diet downward, 2. increase the workload upward. No question the Strong-15 cycle was NOT a lot of work, which is the point to be low-volume. But I need more volume, more “work” to do because of course to fuel that work you burn calories. So it’s generally all as it should be, it’s just not where I want to be. So I actually became hell bent yesterday morning to radically change my gym work, going 4- or maybe even 5-day split, lots of volume. Thing is, the more I lift, the less cardio I have to do and the more food I get to eat. Win-win! But as I started down my path of planning a new program, I realized I was being driven by being upset and not by rational thinking.
It’s pretty evident that the Base Building models here will put me through a lot more work:
- there’s more volume
- there’s less rest (generally 1 minute between sets, at most)
- it’s just going to work you more
And after today, it’s pretty evident my conditioning levels are down. Not in the shitter, but not where they have been. But that all stands to reason given how I’ve been working the past some weeks. So as it is, this is going to be enough work for me. I don’t need to dive in from that Short-Cycle and go 5x week with tons of volume — that’s too much too fast, changing too many variables at once. I need to ramp up to it. My diet already has been adjusted to cut back, and just going to this 3x/week Base Building approach adds in more work. That’s enough for now. After 4-6 weeks on this, I can add a 4th day, plus change the session work again to be more bodybuilding-like (more reps, more volume, more intensity techniques like drop sets, etc.). One change at a time.
I’m glad I didn’t let my emotions get the better of me. Trust the programming.
That said, all in all today was ok for a first session. Squats went well. Not too hard, but not too easy either. Really working on driving the bar up (that whole Compensatory Acceleration Training). For sure, it’s work. I reckon with only 4-6 weeks on this that I will not be changing weights, but hopefully I can change the intensity. For example, once 5×5 is stupid easy, consider going to model 2, or maybe I’ll try less rest (45 seconds instead of 60). And so on. It’s only 4-6 weeks so I can’t see any need to change weights.
Anyways, I’ll see how things look in a week.
Base Building Traditional Split
- Squat (model 1)
- bar x 5
- bar x 5
- 140 x 5
- 165 x 4
- 195 x 3
- 215 x 2
- 240 x 1
- 170 x 5
- 170 x 5
- 170 x 5
- 170 x 5
- 170 x 5
- Leg Press
- 315 x 10
- 315 x 10
- 315 x 10
- 315 x 10
- Lunges
- 45 x 10
- 45 x 10
- 45 x 10
- 45 x 10
Sunday Metal – Slayer
Been trying Apple Music (so far enjoying it). A playlist “Best of Thrash/Speed Metal” came up, and I thought it’d make for a good Sunday Metal series.
Slayer – Raining Blood
Bonus… some up and coming band covering Raining Blood
Stuff From Hsoi 