2015-06-23 training log

That wasn’t what I expected.

I expected to hit the 15 reps on the AMRAP, but instead… I hit the upright. On the 13th rep I hit the upright, totally threw off the groove — and I had to keep things from falling apart — 14th rep was a mess, and I only got to 14.5 and then had to roll the bar down my chest. I haven’t had to do that in a long time. Upon reflection, I should have stopped after the 13th rep, let things settle, then continue, but I didn’t. I felt “so close” to 15, numerically, and the bump lost my gauge/feel on where I was in terms of ability/effort/gas-in-the-tank. Ah well… I put the bar back on and kept going.

One thing that continues to be reinforced in me is that I get more out of back work when I use moderate weights and really really focus on the back muscles doing the work. I can’t just heave through it, I have to basically think to move from the shoulders/elbows and contract the back muscles. When I do that, I get a lot out of it. That said, I got a fair bit today. I don’t know what happened, but some 10# bumper plates reappeared in the gym, so doing the rows with 125 was able to be done from a reasonable height. That allowed me to rest the bar on the ground between reps and get a start from a dead-stop, which worked better than the hanging stuff I was doing before, likely because I wasn’t letting it go 100% of the way down so as not to annoy my shoulder by the hanging weight.

Anyways, all in all, not a bad day… just not what I expected. But sometimes those are when you learn more. 🙂

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 11
  • BB Row
    • 155 x 8
    • 155 x 8
    • 125 x 12
    • 125 x 9
  • Wide Pronated-Grip Pulldown (350 Method)
    • 110 x 23
    • 110 x 18
    • 110 x 15
  • BB Curl (350 Method)
    • 45 x 21
    • 45 x 17
    • 45 x 15

Good and Kind

What good shall I do this day?

As your day starts, do you ask yourself what good you shall do today? As your day ends, do you ask yourself, what good did you do today?

And what is your answer?

And if you do not ask yourself these things, why don’t you? I too need to improve my practice.

Of course, what is “good”?

Some time ago when I first read Dale Carnegie’s famous How To Win Friends and Influence People, one thing that struck me from his first chapter was his demonstration that even ruthless criminals consider what they are doing is “good”. It’s simply human that we only undertake things we consider “good”. Where the issue comes is when your definition of good differs from my definition, or society’s definition.

To me, a key differentiator is – kindness.

To be friendly, generous, considerate. It implies interaction with others, in a friendly, generous, and considerate way.

You may think killing a bunch of people you find repugnant is “doing good”. But where is the kindness in such action?

You may think manifesting your outrage, labeling others as “wrong”, shouting them down, campaigning for change is doing good. But where is the kindness? And in your self-evaluation, are you considering kindness towards your enemies as well? Or are you just blindly rationalizing your choices?

Look at the fruits of such action. Is it making the world better? Is it leading to a world of more kindness and understanding? At least as I see it, it’s only making matters worse.

Carnegie concludes his chapter:

Instead of condemning people, let’s try to understand them. Let’s try to figure out why they do what they do. That’s a lot more profitable and intriguing than criticism; and it breeds sympathy, tolerance and kindness. “To know all is to forgive all.”

I’ve been so angered and saddened the past few days. Another horrible thing happens in the world, and so many people’s response is more anger, more lashing out, more fuel for their political fires, more attacking symptoms and not underlying problems, more blindness, more blame, more hate – and especially from people who espouse otherwise. Something about a log in your own eye.

They all believe what they are doing is “good”. But goodness without kindness, I don’t think is good.

I see no attempt to understand.

I see no attempt at kindness.

I see no attempt to love.

I weep.

But I strengthen my resolve. What good shall I do this day?

What good will you do this day?

 

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

Sunday Metal – Songs of My Youth – Venom

I like giving “Sunday Metal” a theme, and so this theme is “Songs of My Youth”. I found heavy metal as a teenager and it’s always been a big part of my life. I wanted to highlight some songs that stand out from those youthful days.

The P.M.R.C. was responsible for a lot of things in my life. One that I always appreciated was how they introduced me to new things.

I had no idea who the band Venom was, before the P.M.R.C. told me about them. Specifically the song “Sacrifice”

Hooray for the Streisand effect.

On Open Carry – Coda

So Open Carry (of handguns) is coming soon to Texas.

In the past when speaking on the topic I’ve framed it as two matters: legal and tactical. These days I’ve added a third facet: social.

Please do flip back and read the prior entries:

Coda

What makes a hot topic a hot topic is the contention around the issue and the passion with which people carry themselves when debating the issue. Open Carry is a hot topic.

I think it’s great to see the legislative improvement regarding Open Carry. Is this enough for some people? No. But it is important to remember that sweeping and fast change is rare, and usually what winds up getting things there is incremental change. With many things in life slow, steady, incremental improvements, consistent work over time, that’s what gets you where you ultimately want to be. It’s like crash dieting vs. changing your lifestyle, which is going to lead to a better results over the long haul?

And because there are less legal impediments for law-abiding citizens, that does open up more options from a tactical perspective. But remember to evaluate your tactics from a point of knowledge and ability. This isn’t just getting a retention holster and learning a few retention techniques (but that is part of it), but dedicating yourself to greater awareness, getting empty-hand skills, undergoing scenario force-on-force training and improving your overall skillset (that whole “with greater power comes great responsibility” thing, and that includes improving yourself). It’s also making wise choices, because it may be the better approach is to remain the gray man, to not draw attention to yourself. Choose wisely, and don’t let your choices (driven by ego or ignorance) put you into a position of regret.

Always remember: if you put yourself in the public eye, the public will watch you and will judge you. If you do not like their judgement, handle it like a professional, handle it with dignity and respect, handle it with humility. Let them see that you are a Good Person by any standard (yours, theirs, society’s). Don’t become fuel for their fight; be someone who can dampen their flames.

On Open Carry – Social

So Open Carry (of handguns) is coming soon to Texas.

In the past when speaking on the topic I’ve framed it as two matters: legal and tactical. These days I’ve added a third facet: social.

Social

A big reason a lot of people open carry is for the sake of normalization. I get it. If you see guns every day, it’s just part of life, it’s just normal. It’s the same arguments for multiracial couples (like my parents), homosexuals making PDAs in public, and so on. The more you see it every day, it becomes “normal”, it becomes “no big deal”. Desensitization.

Where trouble comes in is what can go with it, and how people go about it.

I don’t know if he still does it, but blogger Robb Allen used to do Open Carry Fishing events. Under Florida law you cannot open carry in general, but you can when hunting, camping, and fishing. So he organized events where people would go fishing and openly carry while doing so. It was no big deal, there was no thrusting of “his rights” in other people’s faces. Basically, he was polite, reserved, a gentleman.

Then there’s folks like Open Carry Tarrant County and shenanigans like this. No dude, you’re not being nice, you’re being a dick. Yeah, your points are valid, but your social skills suck. You failed Persuasion 101. No one is going to listen to you when you are rude, intimidating, argumentative, and carry yourself like an overbearing asshole. In fact, precisely because of that behavior you wind up setting the whole movement back and doing far more damage than any anti-gunner ever could. You also give them precisely the fuel and “ammo” they need to rally the “unwashed sheep” against us. Gee, thanks but please, stop helping.

Pro tip: what matters isn’t the message being sent but the message being received. Allow me to put my graduate and postgraduate education in Human and Speech Communication to use. Does it matter that Jimi Hendrix was kissing the sky? or that people heard he was kissing this guy? Does it matter how Cory Hart wears his sunglasses at night, or the fact still to this day no one knows what the hell he’s singing in the chorus? They all know what message they are (trying) to send, but what long matters is the message actually received. Consider how many times in your life you thought you were crystal clear in your communication, yet someone still misunderstood you? And likely, you thought it was their fault for not understanding you. Nope, sorry but it was your fault for not sending a message that they would clearly understand. You failed to understand your audience, you failed to shape your message in a manner your audience would understand, and you failed to either pay attention to the feedback they sent or failed to solicit feedback from your receiver/audience (and then perhaps also failed to pay attention to that feedback). You carry a gun because you believe personal safety is your responsiblity, right? Well then take some responsibility for your communication and actions, and failings therein.

In the end, failures of communication lie with the sender of the message. And often that comes from not shaping the message to the audience.

When I talk about some computer programming problem, how I talk about it depends upon the audience. If I’m speaking with another programmer, I’ll probably get very technical, including speaking in jargon. If I’m speaking with my wife, I can get semi-technical because she may not be a geek but she’s been with me for many years and knows how things go. If I’m talking with a 6-year-old, I’m certainly not going to use jargon and certainly will have to choose different words and a different approach. In each case I’m working to send the same  message, but I must take my audience into account in how I shape and send my message to ensure successful receipt of the information I am trying to convey.

So if I want to convey that carrying a gun is normal, I must first consider my audience. Consider the people around you. Many of you live in an urban environment that is likely filled with people who don’t think carrying a gun every day is normal. So you must consider you are starting from that deficit. Now if you want to win someone over into thinking it’s normal, well, consider what THEY consider normal. In their mind it isn’t normal to walk around all day caressing a gun and thrusting it in people’s faces. So what might they consider normal? Maybe not drawing attention to it, because chances are they didn’t notice in the first place, and so long as you don’t make it some centerpiece, they likely won’t either. And if you don’t draw attention to it, maybe if they do notice and see you otherwise just going about your business…. well sure it may surprise them and make them a little guarded, but like any good desensitization they’ll consider it less and less of a threat if the accompanying behavior is also less and less of a threat. If all they ever see is people acting – what they consider – normal, then eventually it will be.

But getting up in people’s faces is not going to win them over. It doesn’t matter if it’s your “right”, because even with our beloved First Amendment, no one likes someone else getting in their face and yelling at them. You being an asshole is a sure-fire way to make people think all gun-owners are assholes. And how does that help the cause?

Look, if your tactics at promoting “gun freedoms” wind up getting us less freedoms, your tactics aren’t working. Feedback: pay attention to it.

If you’re going to open carry as a social statement, then remember all that goes with it. Let your social statement show that you are a responsible, law-abiding, respectful, courteous, and kind citizen. Yes, you need to be a Boy Scout here: trustworthy, loyal, helpful, friendly, courteous, kind, obedient, cheerful, thrifty, brave, clean, reverent.

Or consider it another way. If you carry openly, their going to see the gun and judge you upon that (and whatever irrationalities they may hold about gun owners). That’s going to be a difficult race to win. If you carry concealed, they’re going to see you first, and judge you upon you. If you’re being a Boy Scout in both situations, in the latter you’ll start from less of a deficit. And don’t you think you’ll get further if they first know you’re a normal guy and then learn you’re a gun owner? Don’t you think they’ll be more open to your advocacy?

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

On Open Carry – Tactical

So Open Carry (of handguns) is coming soon to Texas.

In the past when speaking on the topic I’ve framed it as two matters: legal and tactical. These days I’ve added a third facet: social.

Tactical

So just because it’s legal, does that mean it’s a good idea? Because the law says you can, does that mean you should?

As with many things in life, it depends.

There are stories of open carry deterring crime.

There are stories of open carriers getting robbed of their openly carried guns.

There are stories of police having their guns taken and being killed with their own guns. Uniformed police of course open carry, and in retention holsters. Granted, uniformed police act in a different capacity than private citizens, their job requiring them to come into close contact with known criminals who obviously have no reserves about murdering people. But too many private citizens allow strangers to get too close – witness the above open carrier getting robbed.

Yeah yeah… it won’t happen to you. You’re head’s on a swivel, you have the senses and awareness of Daredevil, you live in Condition Yellow. Sure. Fine. But you’re also human, and your awareness will slip, you will make mistakes.

If there are people in this world willing to murder a cop for their gun, what makes you think you’re immune?

Why advertise?

Most any trainer worth their salt understands that a fight avoided is a fight won – that whole “discretion is the better part of valor”. Open carry all too often becomes a situation of not avoiding the fight.

Certainly I’m making a blanket statement, from a tactical perspective, with a general recommendation against open carry. It does certainly depend upon context and situation, and may be right and may be harmless at times. But on the whole, in terms of general procedure for daily life, I remain unconvinced open carry is a sound tactical option for most private citizens.

And a big reason for that?

I’ll talk about tomorrow.

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

On Open Carry – Legal

So Open Carry (of handguns) is coming soon to Texas.

In the past when speaking on the topic I’ve framed it as two matters: legal and tactical. These days I’ve added a third facet: social.

Legal

From a legal perspective, I don’t see much reason for open carry to be prohibited. From a legal perspective, the reasons for carrying arms doesn’t and shouldn’t hinge on whether it’s under or over your shirt. Whether you, or those around you, are aware of it or not.

And sometimes, open carry may be the only legal means by which a person can arm themselves.

But that’s really all there is about it, and we to consider all this law does is change the status of certain behaviors in the eyes of the law.

To that end, I strongly urge you to know the law. A couple key points:

  • It is licensed open carry of handguns. You still need a CHL – tho I guess they’ll have to just call it an HL now.
  • You will need to know the law. The revisions to the Texas law code are… interesting. Take a read of Paul Martin’s analysis
  • Open carry remains prohibited on college campuses. Just because both Open Carry and Campus Carry passed in the same legislative session doesn’t mean that we’ve got unrestricted both. Again, know the law.

It will take some time for the laws to shake out, for Texas Department of Public Safety to make some determinations, and then for TX CHL (or maybe just “HL”) instructors to receive updated information, curriculum, and then how to proceed.

I know folks are excited here, but be patient.