2013-04-24 training log

Leave something in the tank…

Wendler 5/3/1 program, cycle X, week X

  • Work Set – Squat (working max: 305#)
    • 2x5x45 (warmup)
    • 1x5x125
    • 1x5x155
    • 1x3x185
    • 1x3x215 (work)
    • 1x3x245
    • 1x4x280
  • Assistance – Squat
    • 5 x 20/15/10 x 135
  • Assistance – Pulldown abs
    • 3 x 25 x 60
  • Foam Rolling

I got under the bar and told myself “4 reps”. I was going to get at least the 3 prescribed, and I figure 1 more is “good enough” because I wanted to leave something in the tank. I’ve been pushing myself and not leaving something in the tank (or a doubtful 1 in the tank) and I didn’t want to do that today. In part for the sake of not beating myself to death, but also I have to report for jury duty today and I didn’t want to walk around the courthouse all cramped up or looking really strange and calling attention to myself — people are too jumpy these days, y’know?

And while “only 4”, I look at last cycle. This time last cycle was 4 reps @ 270 and that was pushing it. I then PR’d 4 @ 285. So hey, today is fine.

The higher rep assistance squatting… ooph. Good stuff.

I hate pulldown abs, but I hate my weak abs even more. Do what you hate until you don’t hate it any more. Squatting is like that…. and I still don’t love squatting, but I certainly don’t hate it any more.

One thought that crossed my mind… not sure when/if I’ll do it, but it’s a fresh thought that hit me during squats. I know getting out of the hole as a whole is weak for me. It’s one reason I’m working on my abs, and my cue for today was “press back” to get me to drive my head/neck back into the bar first thing after reversing in the hole. In addition to the Paul Carter I’ve been reading, I’ve been reading more Brandon Lilly too. Pause squats may find their way into my routine sooner or later. Jury’s still out.

2013-04-22 training log

100 reps… I’m liking it.

Wendler 5/3/1 program, cycle 19, week 1

  • Work Set – Press (working max: 160#)
    • 2x5x45 (warmup)
    • 1x5x65
    • 1x5x80
    • 1x3x95
    • 1x5x115 (work)
    • 1x5x120
    • 1x7x140
  • Assistance – Press
    • 5 x 10 x 90/80/80/80/80
  • Assistance – Pull-ups (band assisted)
    • 5 x 10/10/6/5/4 x BW
  • 100 rep stuff – front plate raises, rope triceps pushdowns, hammer curls

Today was a fail of plate math 🙂 First work set was to be 105, I put on 115. That actually was because I had “week 2” stuff already entered into my iPhone tracker app and was accidentally looking at it instead of today’s session. But it felt really light, so cool. Just keep cranking. Then on my assistance pressing, should have been 80# but that was plate math fail and I put on 90. Oh well, no harm done.

Overall tho, I’m working on trying to push through barriers more. I think the 100 rep stuff is actually helping me there on the mental level. I mean, it’s not that heavy a weight, but when you move it that many times, oh yeah, your brain and muscles scream to stop. But the thing is, they want you to stop well short of when you can stop, and it’s easier to keep pushing here than with a heavier weight. So I just keep pushing until I physically couldn’t lift any more. I do think you have to work up to the 100 reps because I’ve been using the same weights for the past few workouts and am only just starting to actually hit 100 reps now. You really have to push through it.

It’s carrying over into the other assistance work. I mean, on the chins, I kept going until I truly couldn’t hold myself up any more. Yeah, probably not wise to always go for broke like this, but I’m feeling good. I have wondered if maybe a 3/5/1 split (like in the Powerlifting book) might be more useful for me to try so I can go heavy on the 3 and 1 weeks, but then on the 5 week just take it easy, hit prescribed reps, don’t kill it on assistance work, make sure it’s a work week but somewhat restful. We’ll see.

Meantime tho, jury is still out on the 100 rep stuff, but so far I’m enjoying it.

2013-03-19 training log

Wasn’t feeling it today… but in a good way.

Wendler 5/3/1 program, cycle 19, week 1

  • Work Set – Deadlift (working max: 385#)
    • 1x5x155 (warmup)
    • 1x5x195
    • 1x3x235
    • 1x5x255 (work)
    • 1x5x290
    • 1x6x330
  • Assistance – Deadlifts (speed)
    • 5 x 5 x 225
  • Assistance – Side Bends
    • 3 x 25 x 20/30/40

I wasn’t feeling it today, but in a different way. I was very serene, very peaceful. Not quite the mental state for lifting. 🙂 But it was alright. I told myself to just hit the prescribed reps (well, 1 more) and be done with it. That was fine. I didn’t kill myself, got the reps, felt alright.

5×5 on the assistance was good, but I wonder if I should maybe drop down to 195 (i.e. 50%) and go up to 8 reps. I’m more concerned here with strict form and explosive speed. Want more reps, but not too many more. *shrug*

Side bends… first time doing them, so I started light, which was too light. I’ll start at a 40# dumbbell next time and progress up from there.

So today wasn’t where it should have been, but that it wasn’t was alright. I think my body and mind are thankful.

Admitting fault

We take a break from the typical topics of guns and weight lifting to talk about something else.

I’m not perfect.

I’m happy to admit it.

I don’t expect you to be perfect either.

And, I’ve worked to make that clear to my children.

I read this article and thought to share it. (h/t Cass and El).

I’m talking about kids who are well adjusted, high functioning, easy to talk to and seem to have nothing to prove.

Secretly (until now), I’ve noticed a common theme amongst well-adjusted kids. The theme seems to be this: Great kids come from families in which parents are real about their shortcomings. They come from families who live and believe in grace.

I’ve also noticed the opposite. Many of my friends who’ve confessed to me they’ve had problems in life come from families in which parents (and mostly the Dad, honestly) have a hard time admitting they’re wrong. Often they come from religious families in which the parents felt they had to play a role model of perfection.

I’m sure I’m not the best Dad in the world. My kids think to seem I’m OK, but I know my shortcomings. I know what I’m failing at, and I admit it to my kids. They forgive me, and we work on it together. I think about the things my own Dad did and didn’t do, and how I swore I’d be different. In fact, I was thinking about this very thing the other day, and then that Harry Chapin song came into my head. It was both me as the son, growing up to be just like the Dad I swore I wouldn’t be like, and me as the Dad both not wanting my sons to be like me but fearing they might. And if that’s going to be the case, what do I need to change about myself so that if in fact they will be like me, hopefully they’ll not have my same failings.

And so, sometimes that requires admitting my mistakes, my failings, my weaknesses to my kids.

Sorry to admit this Mom & Dad, but I don’t really recall them ever being so frank with me. Admitting when they made a mistake. Apologizing when they were wrong. I do remember having feelings of resentment because when it was quite evident they were in the wrong, they didn’t admit it, they didn’t own and fess up to it, they didn’t apologize for it. No, it’s not time for a pity party for me, but I guess that is something I swore I’d do differently, and have succeeded at.

I don’t like bullshit, I’m not one for bullshit, I won’t bullshit other people, and I don’t like people who bullshit me. That holds especially true for my kids. If I made a mistake and didn’t own it, that’d be bullshit; thus, I own it.

Trust is so important with kids. When they’re young you can rule them with an iron fist. But as they get older, they can and will make their own decisions. I know that eventually trust is the only thing we’ll have, and I have to trust they will obey and they have to trust that my judgment and guidance is right and best. And in part of that, I know that showing I’m not perfect and that yes sometimes I will make a mistake, that sometimes I might steer them wrong… well, that’s helpful for them to know. Because they can know I’m working truly in their best interest, and that I will make best effort for them. It allows them to have stronger faith in me. I too must also accept they will make mistakes, more likely than not since they are kids and learning. And that I must allow them to make mistakes, to learn from them, and to grow and move on. 

I’ve also found telling stories of my own mistakes, my own failures, it’s helped the kids. It’s helped them realize that mistakes aren’t the end of the world. This was especially true for Oldest, who never took failure very well and sometimes it would keep him from wanting to ever try because he didn’t want to risk failing. To see successful and happy Dad, and that he made it here despite that… that Dad learned, what Dad learned, and how Dad overcame and did better? Who else should be that good role model in life, but Dad, right?

No, I’m not perfect.

But I try to be better every day.

And sharing my failings with my kids, hopefully helps make them better every day too.

2013-04-17 training log

Not sure what to make of today.

Wendler 5/3/1 program, cycle 19, week 1

  • Work Set – Bench Press (working max: 240#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x120
    • 1x3x145
    • 1x5x160 (work)
    • 1x5x180
    • 1x7x205
  • Assistance – Bench Press
    • 5 x 10/10/8/10/18 x 145/145/135/115/95
  • Assistance – DB Rows
    • 4 x 15 x 50
  • And then 50 JM presses with a 45# bar, and 50 face pulls with 30#

I’m not sure what to make of today. The 6th and 7th reps I had to crank out. When I look at my logs, on paper it doesn’t seem like I’m progressing. I think I am, because last time I did 205 itself was cycle 16 (mark 2) on my 3-week and got 5 reps. So yeah, stronger, but comparing numbers I’ve done lately by that 1RM calculation method and it all seems stagnant. We’ll see how it pans out, I guess.

Also, I was really good with form… until the last set. Tight. Feet planted, and I remembered a squat cue about lifting your toes off the ground and pointing them up, which forces weight back onto your heels, which is what I want for the push here. When I put my belt on, I was having deep breaths, really pressing into the belt. Really good… until that last work set, and everything went to jelly, especially my legs. WTF?? I think it may be mental. I get the weight in my hands, and a seed of doubt or “this is heavy” or something else fucks with my head, sows a negative seed, and blamo. I gotta work on that.

And so, it really drained me for my assistance work. I didn’t care so much about the weight as I did the reps, so I just dropped set the whole way down. Geez.

Opted to switch to DB Rows. Yeah, my lower back doesn’t feel as beat up, and I feel it more in my upper back. Yeah, I’m going to keep on this “heavy, but higher reps” thing for a while. I had no idea what today would be, so I just picked up a 50# and did 15 to see how it would go sets across. 4 sets with 60 seconds rest in between worked me decently enough for today.

Well… we’ll see how it goes.

You don’t have a choice. Well, actually you do.

You don’t have a choice.

When you were rear-ended at the stoplight? You didn’t have a choice in the matter — you were the unfortunate recipient of the fender-bender.

When the teenager was more concerned with texting than driving and t-boned you? You didn’t have a choice.

When the drunk-driver veered across the double-yellow line and smashed head-on into your car, you didn’t have a choice.

Actually, you did have some degree of choice, and you likely exercised it. The moment you got in the car, you chose to buckle your seatbelt. In fact, you may have exercised some greater choice prior to driving the car. When you bought the car, you may well have researched things like the crash ratings and other safety features of the car, and chose your purchase at least in part based upon the car’s safety features.

We accept that life has risk. When we get into our car, we accept that risk. We may not consciously think about that risk every day, and we may only buckle up out of habit, but it’s a pretty good habit to be in if the statistics are correct and there’s a 1 in 84 chance of you dying from a car accident.

We buckle up not because we expect to be in an accident, but because we understand it can happen. If we could expect it, if we knew it was going to happen, why would we go there in the first place? Why wouldn’t we avoid it to the fullest extent of our capabilities? But since we can’t know when, since we can’t know where, and since we cannot choose when or where it will happen, since it takes us by surprise, since we have no choice, we take measures so that if it does happen, we can improve our chances of coming out on the other side alive.

No one considers you paranoid for taking steps to preserve your life. No one asks you what you’re afraid of. That’s because they understand that such things happen, and your actions are wise towards the preservation of your life.

When I put on my gun in the morning, it’s not because I’m afraid of anything. It’s not because I’m paranoid. It’s because I understand that violent crime happens. Rough numbers are what? about 1 in 250 of being the victim of a violent crime in the US? It’s not too far fetched that in your lifetime you’ll be the victim of a violent crime.

When that crime occurs, you won’t have a choice. You don’t get to choose when it will happen. You don’t get to choose where. Some people decide they’ll carry their gun when they go here but not there. Why? Is “there” somehow invulnerable? and if “here” is bad enough that you know you need a gun, why are you going there in the first place?

Some just want a gun in the car, in the glove compartment. What good does that do when you’re attacked while in the parking lot (which is where many victimizations occur). Again, you didn’t get any say in when or where you’d get attacked.

It’s important to accept that bad things happen that you have no control over. You get no say, you have no choice. But there are aspects where you can have a say, and where you can choose. When you make these choices, you don’t do them out of fear or paranoia, you do them out of acceptance of life’s risks. You do them because you understand the realities of life, that “shit happens”, and the more you can do to deflect the shit, the better your chances are of continuing your good life. It’s why we always buckle up when we get in the car, and it’s why some of us chose to carry a gun… always.

2013-04-15 training log

Ugh. The hole sucks.

Wendler 5/3/1 program, cycle 19, week 1

  • Work Set – Squat (working max: 305#)
    • 2x5x45 (warmup)
    • 1x5x125
    • 1x5x155
    • 1x3x185
    • 1x5x200 (work)
    • 1x5x230
    • 1x6x265
  • Assistance – Squat
    • 5 x 15/10/8 x 135
  • Assistance – Pulldown abs (standing)
    • 3 x 25/25/25 x 50/60/60
  • Foam Rolling

The squats were going well. Were.

I’ve been putting the bar a little lower on my back/shoulders. Really, it’s where it should be. It fits my body leverages a bit better because I find myself moving around less, dealing with bar path shifting less — there’s just a straighter bar path. But of course, you move it down your back an inch, it changes leverages.

I’ve also been focusing on the cue “tight”. I grab the bar, squeeze it with my hands. I get under it, lock everything up in my upper body. Deep breath in, and really inflate my diaphragm and press out into the belt. Bar comes out of the rack and it feels light as a feather (that plays HUGE into the mental game). Walk it out, readjust — this is probably place #1 where I lose the tightness because I need to take another breath. But I’m aware, try to retighten, but I don’t think I get as tight as I was. I go down… then I get into the hole, and I lose it. It was most evident on my final work set. My abs felt like jelly and I fell forward every time. I was just not supporting things well enough with my abs.

I got 6.

Now getting 6×265 felt shitty to me. I wanted at least 7-8 but fell short. I probably could have ground out a 7th, but that’s not the goal so I racked it. But here now at home, I look over my logs and well, 6×265 isn’t too bad. Last cycle’s week 1 did 5×255 and 4×270. When you do some 1RM calculations to try to compare the workload, 6×265 is actually better than both, and statistically about the same as my PR of 4×285 from the same prior cycle. So I shouldn’t be so hard on myself because apparently I’m stronger.

Still, it’s not what I wanted.

So my assistance squats changed. I just put 135 on the bar and worked to be as strict as I could, tight all the way through. Push out with the abs on my belt throughout, and really be tighttighttight. As you can see, I didn’t get far, but that’s fine. It was killer. I was hurting, bad (but in a good way). I could feel it in my abs, I could really feel it in my lower back. The only reason I stopped each set was because my lower back said “no mas” (and I pushed through some pain to get there — I wanted “true failure” not “wussing out early”, if you will). All the breath holding and pressing hard? That winded me too. After set #2 I was looking around, plotting the best course to somewhere I could throw up if it came to that (almost did).

Then no leg curls. Ab work. Now in the past when I’ve done pulldown abs, I did it off the cable crossover machine, kneeling on the ground. This worked differently due to “2 pulleys” so there was mechanical changes and distance traveled of the weight. Well, I’m going back to standing pulldown abs from the lat pulldown machine, using rope handles, and when I face “out” and straddle the bench, squeezing the bench with my legs — seems to activate a lot more. Plus, I want at least 25 reps per set to yes, work on the endurance factor. I think on deadlift days I’m going to do side-bends. I have to stop skimping on ab work.

Anyways, there we go. I thought it sucked, but really the weights didn’t suck as much as my technique and abs did. I’ll work on it.

Next cycle

Man.. 18 cycles on the Wendler 5/3/1 program.

I’ve thought about changing up. I’ve looked at other programs: Cube, Juggernaut, Westside, Sheiko, Smolov, DC, whatever. I see much benefit in it, and I think I might want to try them out. But for now, 5/3/1 is working. I see progress towards my goals. So hey, for now, fine.

But while I stay the basic course, I’m willing to dabble in other things to see how they might do for me. So with that, been reading too much Paul Carter and much of his 100-rep stuff. I mean, I started to poke at high rep stuff, but Paul’s going extreme high rep. And I’m trying it. Why? Because I can. Because I’m curious if it will do anything for me.

I didn’t record any of it during cycle 18, but I did it. For example, after press, I’d try something like a 10# plate and go for 100 front plate raises.

Yeah, if you like the pump, you’ll love this.

Here’s one of Paul’s articles on the topic. Another.

I want to see how it might help my joints, my recovery, and yes, my hypertrophy. While I really like all the strength I’m building, and there’s some muscle mass too, part of me wants to kick up the mass building portion a little more. I keep looking at that 5/3/1 bodybuilding template and the only thing that keeps me away is the gym time required (just can’t pull it off these days).

Because honestly… as much as I’m enjoying 5/3/1, I’m starting to feel some wear. I have thought that it might be good for me to take a break and focus my goals elsewhere. Like instead of just heavy weights in the 1-5 rep range for strength, move to a more bodybuilder style workout, push more blood through the muscles, and see if that helps me reduce some of the beat-up feeling. But I’m on track to meet some strength goals, so I’m not going to give up on them. If something like some 100-rep work can help me work towards my goals, I’ll give ’em a shot.

Cycle 19 will remain essentially a “BBB” template, but some slight mods. I’m going to keep with the 20 rep assistance squats. It’s a hell of a pump, and a lot of mental fortitude. I like the feeling of pushing through. I’m debating if I want to dump the Pendlay Rows and go back to DB rows, in terms of not overworking my lower back (again, more Paul Carter). I’ll also add some 100-rep work. What I’ve done is simple stuff: front plate raises, curls, pressdowns, face pulls; extremely light weight, I might have to take a break on my way to 100 but then just for a few seconds then back on it; it’s about pushing through because truly when I can’t lift it any more I won’t, but until then, keep pushing through the pain. And yes, I had to work up to it… that 10# plate for 100 front raises only got maybe 50 at first, but after a couple more workouts I got it up to 100 but really had to deal with it.

So, onwards.

 

Well, that was useful

After the last class I took some time to work on my own shooting.

Per my latest self-assessment, I need to work on my “visual knowledge”. Again, I know that I can shoot at different distances, at different sized targets, with different types of sight pictures (see Brian Enos) and still get acceptable hits. And while I do it, my brain still screams “THIS IS WRONG!”. It gets so ingrained to have that textbook sight picture. I know I don’t need it, I do shoot as I should, but I want to get my brain to stop objecting because the objection, the doubt, it holds me back and creates uncertainty.

So, I just need to shoot a bunch and burn it into my brain as to what it looks like and that this is OK.

So instead of trying to do everything right with sights and trigger, checking the holes on the paper, checking the timer, and worrying more about the location of the holes and if I made time, I need to do it the other way. I have the timer beep to start and record times, but I really don’t care about the times nor the target, at least while shooting. The goal is to shoot “fast”, focus on nothing but the front sight and what it’s doing, and just take in what I see. After I shoot, look at the target. Was anything outside the -0 or A-Zone (depending what target I’m using)? No, then good enough. Now look at the timer, see what the splits and overall time was, realize “OK, that’s what it takes to get that”. So, it’s kinda a backwards approach, but it’s about caring what the front sight is doing, then using target and timer validation to say “OK, that’s what you get”.

Karl suggested I just shoot Bill Drills. I set up at 3 yards because I wanted to start there (I figure, start at the beginning… a very good place to start. Figure 3 yards, then move to 5, 7, 10, 15, 25). Set the timer for a 3 second start delay, then go. I ripped off a bunch of Bill Drills as fast as I could. Start from full press-out so this is nothing but visual focus — eyes can start focused on the front sight, and I’m just ready to go, nothing but working the eyes. I was pulling off 0.15 to 0.20 second splits and having no problems. What did my eyes see? A lot of bouncing. But I saw the sight picture was never textbook perfect. I did see front sight, it was basically where it needed to be, just not like a textbook. I played around a few times and tried slowly down and getting a better sight picture. I found those tended to have consistently 0.20 second splits and felt really slow (weird).

I then stopped doing 6-round Bill Drills and just emptied the magazine. It was about getting more feedback. I’d fire 6 shots and my brain would start to parse things, but then the shots were over. So basically I just kept going to let my eyes and brain have a lot of information flowing in. It was more helpful to shoot longer strings; more input.

Karl then came over and told me to alternate between the near and far target (so about 3 yards and about 8 yards). I did slow down a bit on the far target, but it wasn’t enough shooting to actually register precisely how much sight I was seeing. I just didn’t have enough ammo to run this so I stopped. But all holes were acceptable, so obviously at 8 yards I still don’t need to see as perfectly as I expect, but obviously more perfect than 3 yards. But then, maybe not… maybe I can go faster… that’s still TBD.

What’s next for me? I need to do 1-shot drills from the holster. Same basic drill, just from the holster. Again, it’s about finding how fast I can push myself and how much sight is needed and how much isn’t. Letting my brain know and have permission to do it that way.

After that, I figure repeat the same at 5 yards, tho I might just skip back to 7. And so on from there.

Dry work is going to be much of the same: draw, press out, click. Working on speed and “one shot” drills.

2013-04-08 training log

A fair way to end the cycle

Wendler 5/3/1 program, cycle 18, week 3

  • Work Set – Press (working max: 155#)
    • 2x5x45 (warmup)
    • 1x5x65
    • 1x5x80
    • 1x3x95
    • 1x5x120 (work)
    • 1x3x135
    • 1x4x150
  • Assistance – Press
    • 5 x 10/10/8/6/6 x 80
  • Assistance – Pull-ups (band assisted)
    • 5 x 10/8/7/6/5 x BW

Well, it wasn’t the most glorious of 5/3/1 days, but it was acceptable. I know that next cycle will bring me back into Press PR territory (3×155). My shoulders are happier, my technique is better, so all is good.

Assistance work wasn’t as plentiful, but it did push me… so, take it for whatever it’s worth… and move on.

My upcoming deload will be short because my schedule got thrown off. So I’ll take it easy the rest of the week, and start cycle 19 next week.