Why aren’t you training with Cecil Burch?

This coming weekend (Feb. 18-19, 2017), KR Training is hosting Cecil Burch for 2 1-day courses:

Cecil Burch will offer two 1-day classes in his Immediate Action Ju-Jitsu program. Day 1 will teach skills relevant to standing up conflicts. Day 2 will teach skills relevant to ground fighting. Students can attend either or both days. Completion of Day 1 is not required to attend Day 2.

The objective is to provide attendees who have limited training time and resources with solid ground survival and escape fundamentals geared toward the increasingly violent weapon based environments they may live, work and/or travel within. And all techniques/concepts are from Brazilian Jiu-Jitsu and are combat proven over the past 80 years by thousands of practitioners, including the U.S. Army.

The Immediate Action Jiu-Jitsu course is designed to give the layman a realistic and functional set of concepts, techniques, methodologies, training drills and experiences that will prepare them for a worst case “ground-fight” scenario. All techniques and concepts are high percentile applications which span a wide spectrum of confrontations. Training consists of presentation, drilling and Force-On-Force evolutions providing attendees with immediate feedback regarding the efficacy of the skills learned.

If you don’t know who Cecil Burch is, click through to read his lengthy resumé.

Due to some life changes back in Fall 2016, I made it one of my 2017 goals to get more training in “other” areas. It’s been some time since I did any formal empty-hand study, and when I saw Cecil on the guest instructor list for 2017 I couldn’t pass up the chance to train with him.

Why aren’t you signed up for the class?

If it’s because you’re out of shape, do you think your need for these skills is going to wait until you are in shape?

Karl’s also offering some sign-up deals on the class. And note that it’s 2 1-day classes: you can come for one or the other.

Sign up now!

And see you this weekend.

2017-02-13 training log

Deload week. Nothing special to say. Just get in, do some light work, get out.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 70 x 5
    • 85 x 5
    • 85 x 5
    • 100 x 5
    • 100 x 5
  • Behind-the-neck lat pulldowns
    • 85 x 15
    • 85 x 15
    • 95 x 15
    • 95 x 15
    • 105 x 15
    • 105 x 15
  • DB Shoulder Press
    • 55e x 10
    • 55e x 10
  • BB Curls
    • 60 x 10
    • 60 x 10
  • DB Rear Raises (superset with lat raises)
    • 15e x 12
    • 15e x 12
  • DB Lateral Raises
    • 20e x 10
    • 20e x 10

Sunday Metal – Halestorm

Halestorm – “Freak Like Me”

Another powerful singer in Lzzy Hale.

Write your name in gasoline, and set that shit on fire.

A little more with the M&P 2.0

So more live fire work with the new M&P9 M2.0.

Again, I’m generally pleased with it. It’s performing well. There is less felt recoil. It’s consuming whatever ammo I feed it. Accuracy of the gun does appear better than my 1.0, but it’s still a factory mass-produced gun with looser tolerances. I did notice some additional hardware differences vs. the 2.0: the barrel profile is a little different, and the ejection port seems to be opened up a little bit.

But all in all, it’s good.

What’s not good is my own shooting. For sure I got rusty during the winter break. I’ve been shooting my normal host of standards and drills for comparison of my own progress, and some things are better, some things are worse. One thing that I’ll be curious to see is how some of the distance shooting changes once I change the trigger innards to the Apex Tactical parts. While the factory trigger isn’t bad, for sure I feel that weight and “heavier break” when I’m shooting at longer distances and attempt a little more finesse. So getting an improved trigger ought to help a little bit. Still tho, most of the suck is on me, not the hardware. 🙂

To that, I do have the Apex Tactical kit and some Dawson sights. I’ll work to put them on soon. Then some live fire with them to see how things fare. Then I reckon I’ll put this gun into regular duty.

2017-02-10 training log

I’m exhausted. But I still PR’d.

The past some weeks have been non-stop for me, and I’m exhausted. Non-stop life/work, lots of stress, and I’m pretty much at the end of my rope. I’m still in generally good spirits, I’m just out of gas and fucks to give. I didn’t want to go to the gym today because my body is screaming for rest. Well, good thing next week is deload.

Coupled with that, my right knee and hamstring aren’t feeling hot this morning. I’m not sure why as it’s out of the blue, but it doesn’t feel like anything to get alarmed about (a little massage, a little stretching, I expect I’ll be fine). So I opted to just go in, squat, and leave. If I felt better as I went along I’d do more, but I didn’t.

So I just squated, but since I knew I wouldn’t even do the 20-rep set (why dig my recovery hole any deeper), I opted to go ahead and push for a PR on the top set.

I’m glad I did, as I set a new PR: 5 reps @ 305. I had certainly 1 and maybe 2 more in the tank as well.

What I especially was happy about was how good it felt. “300” keeps screwing with my head, but this helped me continue to break down that mental wall because it’s like “hey, I’m repping 300 pretty easily”. The coming weeks will see me getting more into the 300’s for work vs. just being some tip-top thing that I barely touch. In other words, 300’s are becoming normal. And I’m digging that.

So, wasn’t quite the day I wanted, but given the weeks of stress and shit, capping off with a new 5RM is alright.

Next week deload, along with reduced food intake. I’m struggling on the fat-loss, the stress probably isn’t helping. So I hope that spending the next 10 days or so purely on “off day” intake ought to help a bit. Then it’ll be back into the next 6-week cycle, which I’m looking forward to as I’m going to continue to push myself a little further.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Squats
    • bar x whatever
    • 135 x 5
    • 160 x 5
    • 190 x 3
    • 240 x 5
    • 270 x 3
    • 305 x 5 (new 5RM PR)

2017-02-09 training log

Today was pretty solid, but a little rushed. I had somewhere to be so I pushed through a little faster than usual. Biggest place I noticed was not necessarily taking my time on the eccentrics. Just push push push fast and get it done. But the work was done, things were pretty solid. I’m generally happy with the day.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Bench Press (superset lat pulldowns)
    • bar x whatever
    • 100 x 5
    • 125 x 5
    • 150 x 3
    • 190 x 5
    • 215 x 3
    • 240 x 2
    • 190 x 14,4,2 (drop set, rest pause)
  • Wide, pronated grip lat pulldowns
    • 95 x 12
    • 105 x 12
    • 115 x 12
    • 125 x 12
    • 125 x 12
    • 125 x 12
    • 125 x 12
  • DB Bench Press
    • 65e x 10
    • 65e x 10
    • 65e x 10
    • 65e x 10
    • 65e x 9
  • Chest-Supported DB Row
    • 50e x 12
    • 50e x 12
    • 50e x 12
    • 50e x 12
    • 50e x 12
  • Pushdowns (EZ-bar)
    • 40 x 100
  • Face Pulls
    • 50 x 100

KR Training 2017-02-04 – Lone Star Medics Dynamic First Aid Quick hits

Caleb Causey of Lone Star Medics returned to KR Training on February 4, 2017 to put on his Dynamic First Aid course. I like to describe Dynamic First Aid as “First Aid 102”. That is, First Aid 101 is things like dealing with cuts and Band-Aids and such first-aid fundamentals. Dynamic First Aid continues from there talking about dealing with severe bleeding (tourniquets, pressure dressings), shock, burns, splinting, scene safety, and the like. It’s a great course and I think one everyone should take.

Yes, everyone.

In one of my first interactions with Caleb years ago he made a great point. He asked the class how many people had seen a gunshot in the past year? No hands go up. Then he asked ho many people had seen a car wreck in the past year? Hands go up. Don’t you think that’s a situation that may warrant first aid skills?

And think about simple things like cuts, or nosebleeds – solving those are first aid skills! The preservation of life isn’t just about “self-defense”; first aid is very much a part of that, and essential skills for all people to possess. Because we ALL encounter such issues at some point in our lives.

Something else to think about? There are people that believe when things go pear-shaped they will rise to the occasion. That may happen, but in a first aid situation? Explain to me how you will rise up and suddenly have the knowledge of how to stop severe bleeding? or administer CPR? You won’t. These skills and knowledge will not just come to you: you must have taking the time to acquire them beforehand.

I made it one of my 2017 training priorities to get more non-gun skills, like medical training. But this class became a little different for me: I wanted my family to take it. And yes, Wife, Oldest, Daughter, and Youngest all attended and participated in the class. Yes, Dynamic First Aid is suitable for children, but within reason. For example, part of first aid has realities of body parts; so if there are issues with words like “penis” and “vagina”, they may not be ready for the class. That’s something I admire and respect about Caleb: he called me before class and wanted to check on all of this. His sensitivity towards his students is part of what makes him a great teacher.

Class

Class ran well. A good and motivated group of students. Caleb balances the class well. There’s a time for lecture, a time for demonstration, and then a time to have everyone practice and try it for themselves.

What’s especially good? The class culminates in some scenario training. This is invaluable training, because it not only forces you to put your knowledge to work, but it adds some pressure and realism to make you have to think.

I also find scenario work to be a good source of inoculation, so when problems happen you don’t freak out but instead can handle the situation with some degree of aplomb. For example, in one scenario Wife was a resucer and Youngest was a victim. When Wife saw Youngest, she was truly shocked and broken up at the sight, but went to work because that’s what Momma has to do. Afterwards, Wife told me how it was hard for her to see it, but I told her it was good because now if something does happen to Youngest, instead of emotions taking control of her, she can know that she’s seen it before, that she’s got the skills to address the problem, and she can get to work.

That’s why such training is so important, and I’m so thankful that Caleb puts a high value on scenario training in his classes.

Get out and do it

Get the knowledge, get the skills. You don’t know when you may need first aid, but I feel safe in saying that you will at some point in your life – you just don’t get to choose when, so it’s important to have that knowledge beforehand.

My family is one of the most precious things to me. I’m willing to put their well-being in Caleb’s knowledgable and proficient hands. If you get a chance to train with him, you should.

Thank you for teaching me and my family, Caleb. Drink water.

2017-02-07 training log

Pretty good day. Again, everything feels heavy — I want more carbs! But progress is generally still good.

I actually wonder about taking next week as a deload because I am feeling really good. But I know I should for my pacing.

I accidentally skipped ab work today. I was kinda gung ho to get on the elliptical — wow, I never thought I’d be itching for cardio — but I do believe I need to be more consistent with cardio if I’m going to hit my fat-loss goal.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Deadlift
    • 160 x 5
    • 200 x 5
    • 240 x 3
    • 300 x 5
    • 340 x 3
    • 380 x 2
  • RDL
    • 185 x 10
    • 185 x 10
    • 185 x 10
    • 185 x 10
  • Bent Over Rows
    • 140 x 10
    • 140 x 10
    • 140 x 10
    • 140 x 10
  • Leg Curls
    • 30 x 12
    • 30 x 12
    • 30 x 12
    • 30 x 10

2017-02-26 training log

Good solid day.

While I’m only supposed to do prescribed reps and no rep PRs (on the main work), another reason I like going for 2 on the 1+ week is because it gives me assurance that I am still progressing and not regressing. If 1 rep is a struggle, it’s time to reset — but was it really 1 struggling rep? Or did I just have an off-day? 1 isn’t always enough data. Still, I want to go for more, I want to hit rep PRs, but that’s not for now.

That said, today went overall well and I am enjoying the rest-pause drop set at the end as that does give me something more.

Next week will be a deload, and the week after I’ll adjust the cycle a little more. Still keeping the basic template, but the drop set changes to a pyramid AMRAP. I’ll also add some intensity techniques like after the last set of raises and curls, some burns.

Anyways, good day.

Based upon 5/3/1 for Powerlifting, off-season for mass

  • Press (superset with pulldowns)
    • bar x whatever
    • 70 x 5
    • 85 x 5
    • 100 x 3
    • 130 x 5
    • 145 x 3
    • 160 x 2
    • 130 x 12,3,1 (drop set, rest-pause)
  • Behind-the-neck lat pulldowns
    • 85 x 15
    • 95 x 15
    • 105 x 15
    • 115 x 15
    • 115 x 15
    • 115 x 15
    • 115 x 15
  • DB Shoulder Press
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 10
    • 55 x 10
  • BB Curls
    • 60 x 10
    • 60 x 10
    • 60 x 10
    • 60 x 8
    • 60 x 7
  • DB Rear Raises (superset with lat raises)
    • 15e x 12
    • 15e x 12
    • 15e x 12
  • DB Lateral Raises
    • 20e x 10
    • 20e x 10
    • 20e x 8

Sunday Metal – The Pretty Reckless

The Pretty Reckless – “Follow Me Down”

Taylor Momsen has a powerful voice