2013-04-05 training log

To paraphrase Dory: just keep lifting, just keep lifting….

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

  • Work Set – Deadlift (working max: 375#)
    • 1x5x150 (warmup)
    • 1x5x190
    • 1x3x230
    • 1x5x285 (work)
    • 1x3x325
    • 1x4x365 (PR)

I was technically supposed to do 360#… but I kept staring at those 25# plates, and they were staring back at me. I also felt really damn good. So I went for the additional 5#.

I also tried going for a fifth rep, but it wasn’t going to happen — bar didn’t even leave the floor.

That’s fine. I’m happy with this. 4×365 is a nice PR.

Years ago I could never have envisioned this. Heck, just 2 years ago when I started lifting again, I didn’t think I’d get to this point. I didn’t think that deadlifting 400 would be within reach. But it is.

Didn’t bother with assistance work. I’ve got a short deload next week, plus I think I might want to “reset” my CBL and go low/no-carb for the next week. So, no need to kill myself — I need to recoup, and lots more deadlifting is very taxing on the CNS.

Improving my skills

Of course, during the Rangemaster Instructor Certification Course I paid attention to my own shooting performance.

Shooting around 1000 rounds over 3 days actually isn’t a lot compared to numerous other “weekend training” courses, but again, this was predominantly a class about building instructors and not all the time was out on the range.

We shot the new FBI Qualfication course, the new Rangemaster Instructor qualification course, and a host of other drills and tests. With that, here’s some things I came back with regarding my own shooting skill.

25 Yards

In the past, long distance shooting has been a weak spot. Even 15 yards was tough. Not so over the weekend. I was fine at 15 yards, and 25 wasn’t horrible, but wasn’t good either.

I do know one problem was my gun. It had been shooting left, and upon closer examination we saw the rear sight had moved. TXGunGeek gave it a whack (this was a couple weeks prior to class), but the sight was much looser in the dovetail than expected and the sight really moved! TXGunGeek did his best to recenter it, and it looked good to both our eyes. In initial testing, I swore it was a little off to the right, but couldn’t eliminate that it might be me, then we ran out of time so I said “good enough” and moved on. Upon later examination, turns out that yes it’s just off to the right. It’s hard to see except under the right light conditions, but it is “just off”. And while you can’t notice it in closer shooting, it’s sorely evident in 25 yard shooting.

However, that’s only a small thing. And frankly, given how off I was in later drills, I can tell you the performance is all me and not the sights. 🙂  I could have corrected them but didn’t want to risk making the problem worse during the weekend. Besides, it wouldn’t have mattered. It was all me.

Discussed with Karl, and he gave me some things to try. Alas, it’s mostly live-fire, which is a tough thing to do these days (ammo situation). So I asked if there was any dry fire stuff and he said: “Other than dry firing at smaller targets there’s not much to do to work on type 4/5 shooting dry fire.”  He also suggested I check out Ben Stoeger’s books.

Grip

Karl came up with a fun way to describe the grip you need: Homer choking Bart. 🙂  It works surprisingly well at getting the point across.

I’ve been inconsistent in my grip. I need to choke Bart. More specifically, I need to ensure my pinky is involved in the grip. This is something I learned back in Kuk Sool regarding grip. When you hold a champagne flute you extend your pinky, because it’s a delicate thing. When you grip a hammer, you use all your fingers and hold on. A gun has a lot more energy behind it than a hammer, so you really need to hold on. You will have MUCH more grip if you involve your pinky. Heck, when deadlifting, involve your pinky and your grip will be happier.

I just need to be consistent.

Press-out / Present

I was taking an approach of extreme slowness. I think it was after watching so much FAST Drill stuff, like this video of Mike Brook. You can see how the press-out looks so slow. Well, that’s what I was doing, but I was slower. I received constant feedback about how smooth my present was, but it was slow and I know I wasn’t getting out with enough time to then do the rest of the work I needed to do — which was all the work (drawing is just the first step to get you there). I could get things done, but I’d have to rush it a bit.

Why was I doing that? Well, primarily I was doing it in an effort to “see enough”. I was really working on getting the gun into my eye-target line, ensuring I could see what I needed to get, getting a good sight picture, and not letting one go before I knew I’d get an acceptable hit. I didn’t want to just be throwing the gun out there, pushing it out there, hunting for the sights, etc..

Well, it wasn’t quite getting me there.

At one point Karl told me to just get it out there as fast as you can, but decelerate on the press-out. He actually told me that some time ago and I tried it, but it wasn’t working for me. But I immediately took his advice and did it during the rest of the weekend. I was shooting much better. Buzzer sounds, move as quickly as possible to clear garment, grip, draw, move to position 3, all as quickly as I can. From there, change gears and start to slow down. Actually probably about 75% of the way out it’s still fast, then a sudden and smooth stop. And lo, it worked.

Perhaps it was that I needed to work on things a lot slower for a while, to get smoother. And now, deceleration works better.

There were times I was on the line shooting next to Karl. A few times my peripheral vision caught me pressing out with Karl or even faster than he did, so hey… guess that’s good. 🙂

But it brought to light a more important thing….

Visual Knowledge

I don’t know how else to phrase it.

I know in my head that when shooting at closer distances you don’t need a perfect textbook sight picture (e.g. Brian Enos’ “type 2”) to get acceptable hits. So I know and I go as fast as I need to, and I get acceptable hits. It works well and good. BUT there’s always this thing in the back of my head nagging, wondering, and telling me — that’s wrong! That I am shooting too fast for my sights, too fast for my vision, that I’m not seeing enough, and that I’m getting unacceptable hits. Of course after I’m done shooting, everything’s in the A-Zone, because I KNOW what I’m doing is alright and within parameters, but still… my brain doubts.

I realized why.

I don’t have the “visual knowledge”.

I think the seed for this realization was sown by my friend Tim Meyers, who is a Master-ranked shooter in IDPA. He said something to the effect of how he got there because he was able to learn what he needed to see.

This is also something I know, but I don’t know. That is, I know you gotta know this, but I don’t yet know it.

See, usually when I’m doing live fire work, I’m trying to work on other things and so I’m concerned with those things and not necessarily recording what I see. Well, that’s what I need to do. I need to shoot not to work on a skill or get all hits in the A-Zone. No, I just need to shoot at X speed and let my eyes record and register what I see. So do something like a Bill Drill at 3 yards, 5 yards, 7 yards. Just shoot. Just try to go “as fast as possible” and what I need to pay attention to and record is what my eyes are seeing. That I will see “X”. After I’m done, look at my target. If everything is good, then what I saw was ‘good enough’ for what I needed. Of course, repeat this numerous times to ensure it’s how things actually are and not a fluke run. If I have unacceptable hits, was I going too fast? do I need to see more? can I see less? And just play with it. The goal isn’t to work on grip or stance or trigger control or draw or press-out or hits or anything. The goal is to just shoot a bunch and “gather data” about what the eyes should be seeing. If the eyes see X, what results does X bring, y’know?

So in the near-future, that’s what I do with any live fire. Of course, it sucks to have this come at a time when ammo is expensive and hard to find. 🙂

In fact, it’s kinda what I need to do with my 25 yard shooting, but there it’s type 4, and here it’s type 2.

General

Of course, practice on all things is good. Working on reloads, working on draw, trigger control, you name it. Everything can always use more practice.

Some things to also work on are general defensive “response”, like to side-step, draw, shoot, ready, scan, 360 scan, reload, reholster, etc.. Insert MUC into the mix, etc..

But if there’s any one thing to focus on right now, in my dry work it’ll be draw and present (with deceleration). And in live work, gathering “visual knowledge”.

2013-04-03 training log

Back on the higher road with bench press.

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

  • Work Set – Bench Press (working max: 235#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x120
    • 1x3x145
    • 1x5x180 (work)
    • 1x3x200
    • 1x4x225 (rep-PR)
  • Assistance – Bench Press
    • 5 x 10/10/10/10/6 x 140
  • Assistance – Pendlay Rows
    • 5 x 10 x 120

Strictly speaking, it’s only a rep PR because I’ve done 225 before, but it’s still a “true” PR because I’ve never done this much weight for this many reps period — it’s my new max/ceiling “most I’ve ever done before in my life period”. 🙂

So cool on that. Back to 2 wheels!

I had to drop back my weight because I changed my form — arms tucked more, so less chest, more triceps. It’s been a slow climb back up, but you just keep moving forward and eventually you get there. And with happier shoulders!

I am a little upset I didn’t get at least 5 reps, but I’m not surprised. It finally dawned on me with my feet: I’m pressing through with my toes, not my heels. It’s either because my feet are curled in, so I press down on my toes, or because they’re out in front and so the angle of attack is different… and either way, I’m not pushing through with my heels! It seems so obvious now, but it obviously wasn’t until now. 🙂 So of course, instead of saying “set it aside, deal with it next week”, I started to dink with it. I also had settled before this session that my cue was “tight”. And well… things were all over the place:

– Fiddling with my feet
– Trying to be “tight” but not, or at least not overall tight
– For whatever reason when I press I “suck in” instead of pressing my gut out into the belt — old habits die VERY hard?

And so with these and other little things, my brain was thinking about too many things.

The thing was, that first rep with 225? Felt soooo easy! I felt I could have done 10 reps. But my brain started to overload with cues and feedback, I thought about too many things, my bar path lost the groove, strong but “wiggly/wobbly”.. .and that’s not going to get me far. So after 4 reps I just racked it and that was that.

Anyways, it felt good to be back here and able to just fully progress forward now, instead of trying to regain ground.

2013-04-01 training log

Truly, your mind is the strongest part of you.

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

  • Work Set – Squat (working max: 295#)
    • 2x5x45 (warmup)
    • 1x5x120
    • 1x5x150
    • 1x3x180
    • 1x5x225 (work)
    • 1x3x255
    • 1x4x285 (PR)
    • hold 315
  • Assistance – Squat
    • 2 x 20/10 x 150
  • Assistance – Leg Curls
    • 2 x 25/20 x 40
  • Foam Rolling

So I busted through. Last cycle I struggled to get 2 reps with 285 and dumped the bar going for 3.

Today I got 4 pretty strong reps. Oh sure, they weren’t a technique clinic, but I went all the way down and told myself if I don’t come up, then I don’t. At least I’m not going to half-ass it, so to speak.

Am I truly stronger than I was last cycle? On paper, sure. In reality? not so sure. Probably so, but I think the difference between last cycle and today is my mental state.

I’ve had so many things on my mind lately. My brain has NOT been into my training sessions. I’ve been thinking about this, that, and the other; what I need to do, what I’ve done, what I have yet to do, what’s still on my to-do list, what design problem I’m dealing with, what drama I don’t need in my life…. whatever. So many things on my brain.

But finally I’m over some humps, various things are coming together or winding up, and my brain is less cluttered. I took the weekend to relax. I napped a lot. I did break CBL discipline and ate fairly decently — I even think that was needed for my head because CBL is still something I have to intentionally do, it’s not just a natural part of me; thus it draws from finite energy stores. And so today? All I did was be “in the moment”. Oh sure, it wasn’t perfect… I might dance around here and there. But I told myself if I wasn’t thinking about the lift, then I could only think about lifting-related stuff. No work, no play, no friends, no family, no nothing other than the weight at hand.

It paid off.

I felt the weights like I hadn’t in a long time.

I felt my muscles moving.

I could feel and “see” what my body was doing, or failing to do.

“Tight” was the cue for today, and I used it because I could immediately notice what my body was doing — no distractions.

Oh sure… I put that 285 on my back. I walked it out. Stood there for a moment to get a new breath…. and suddenly my brain flashed. One of those “life flashing before your eyes” types of moments. But it wasn’t that I was going to die, per se. It was my brain trying to come up with a way to handle the failure — that if I was going to fail again, how to handle the fail. I was a little annoyed, but it happened, I didn’t intend for it, but the subconscious did it… and I let it go and pressed on. In a way, it was comforting because I knew there was a plan, but it also drove me because there was no way I was going to enact that plan. Not today!

So I felt good.

I’m 15# away from 300, and 30 from 3 wheels. Damn that’s so close I can taste it. No, I don’t want to let my ego drive me, because that will just get me hurt. I am debating if I should take my working-max up by 5# or 10#. If my mental state and life-stress works out right, I think I can jump 10# and be fine, so that’s presently what I’m leaning towards. Hell, I spent all this past weekend thinking about today’s squat. I geared so much towards it: rest, eating, whatever. I was going to make this lift. And frankly, if I have the mental “time” to spend thinking about my squat so much then yeah… life’s freeing up a bit. 🙂

In other news… I’m continuing my exploration into high-reps… like beyond 15+ reps… 20 rep squats, 25 reps, 50 reps, maybe 100 rep curls… who knows. Lots of stuff here. I’ll write on this some other time. But I will say… I almost couldn’t walk home from the gym this morning after those higher-rep squats and leg curls. 🙂

2013-03-29 training log

I haven’t been this mentally “into the session” in a long time.

Wendler 5/3/1 program, cycle 18, week 2

  • Work Set – Press (working max: 155#)
    • 2x5x45 (warmup)
    • 1x5x65
    • 1x5x80
    • 1x3x95
    • 1x3x110 (work)
    • 1x3x125
    • 1x7x140
  • Assistance – Press
    • 5 x 10 x 80
  • Assistance – Pull-ups (band assisted)
    • 5 x 10/10/5/5/5 x BW

I’ve had a lot on my mind in recent weeks, and alas it’s crept into my gym sessions. I try to just focus on lifting, but life wedges its way in and I know doesn’t have me 100% into the lift. But I’ve been working this past week at getting a lot off my chest, and my mind is clearing and calming. Thus all I thought about today was the lift itself, and CBL. 🙂

Cranking out 7 reps with 140? I can take that. In cycle 16, 140 was my 5/3/1-week weight and I got 5 reps with it there. I got 5 with 145 last cycle. So hey, next session I do 150…. I’m going to crank it hard. My PR is 3×155, and it would appear I’m on track to blow that out of the water. So long as I keep eating, sleeping, and having my head in the lift!

Speaking of eating….

Carb Back-loading is going ok. I do think I’ve gotten a little lax on the protocol. Not so much cheating, like eating carb mid-day or some such thing. Just that I’m not counting cals and macros and such, and I probably should monitor it more closely. I will say I’ve gotten over the initial hump, and this just feels normal to me now. Sometimes it makes lunch choices a little tricky, but I can get by. And frankly if occasionally life requires me to eat what I shouldn’t, I just roll with it. Like a few weeks ago the family went to another family’s house for a birthday party, and I just ate the food that was given to me (including a bunch of fruit, mid-day). Life goes on.

That said, I have noticed that protein intake is critical. If I don’t get at least 1g per pound of bodyweight, I can run into trouble. I strive for 200g a day. I’m presently at 225#, and by visual indicators only I guestimate my bodyfat is maybe 20%, so yeah, 200g is probably about right as a minimum. If I get a little more, upwards to 250g, that seems alright. And I’ve scaled back my carbs too. I used to feel a need to gorge, but I think I’m settling into a groove. But yes, diet is important, and I’m doing better than I have in the past.

zoominfo – FAIL

I’ve never used zoominfo.com before. Sometimes I turn to Google because it’s a better search engine that my blog’s local engine, and I can find past articles much faster.

A few days ago when doing that, ZoomInfo’s entry for me came up in the listings. I took a screenshot:

Click to embiggen.

There is so much FAIL.

In some ways it is right. Those web references are obviously about me. Many are old, but they are right links. So it makes some sense that it associates me as “Assistant Instructor” and with KR Training.

I’m not sure why it thinks I’m in Wyoming (307 area code)

I don’t know what that email address is. Probably bogus, because it’s kinda reasonable to expect it’d be “john” @ “something” .com, because .com is common enough.

And the address is all kinds of screwed up.

I have no interest in correcting the information, joining ZoomInfo, etc..

But I guess folks should be quite skeptical of the data you receive from it, if you even consider using it. This is no slight or slander. It’s just honest truth because the above doesn’t have much right about me.

AAR: Rangemaster Firearms Instructor Development & Certification Course – March 2013

I was fortunate this past March 2013 weekend to finally participate in Rangemaster’s Firearms Instructor Development & Certification Course, taught by Tom Givens and hosted by Karl Rehn of KR Training.

I’ve tried to take this course for the past some years, but was unable to for one reason or another, usually logistics due to involved travel to Memphis. But now that Tom and crew were coming to my turf, there was no reason not to make the class.

Setting

The event was held over 3 days (Friday through Sunday) from about 9 am to 6 pm each day (a 24 hour course). It’s an intensive and dense course, split about 50/50 between the classroom and the range. This is not intended to be a class where you learn how to shoot, but rather a place to learn how to be a better instructor (firearms and private citizen self-defense in particular, but of course many teaching concepts can be applied anywhere in life). Thus this is not a class to take to learn how to shoot or how to be a better shooter; it’s a class geared towards instruction.

Weather was most cooperative. Spring is starting here in Central Texas, with the wildflowers in bloom and the temperatures just right… mostly. Friday we were pretty warm outside, broke a good sweat. Saturday we were pretty cold with some early rain threats. And Sunday we were cold and fought a bitter cold 25+ MPH wind (with higher gusts). So while not ideal, that’s life — you don’t get to choose when the fight happens, so you just work through it and have to be that much better.

Tom came with his wife Lynn, assistants John and Ray, and of course Skeeter his Back Up Dog (for when your real dog breaks). We had 15 students, including numerous KR Training assistant instructors (Karl took the class too).

Content Overview

The course is about a 50/50 split between the classroom and the range.

It’s important to understand that the context of this course is that of private citizen self-defense and concealed carry. This is not law-enforcement, military, nor competition. Could folks working in those areas benefit from such a course? Certainly. But it’s important to realize that the core context is private citizen self defense with firearms, and as such all is geared towards that end.

Classroom

The classroom is where most of the relevant material comes. It runs the gamut from safety, parts and nomenclature, history (Tom is one of the best repositories of history), adult learning, coaching techniques, use of force issues, speaking/presentation techniques, etc.. Anything that might come up in the classroom is discussed along with information and techniques for working with it.

There are 3 tests by the end of the weekend. Two of them are classroom tests: a written test, and a short presentation on an assigned topic.  Yes, you will get up in front of people and do a presentation, because if you’re going to teach, what do you think you’ll be doing? 🙂

To help with the written test, you are provided with a 170+ page workbook containing a host of useful information. Some directly applicable to the course, others as supporting material for you to use afterwards. And yes, keep this book and use it as reference. Reread it from time to time as it’s a useful and information-dense resource.

One subtle thing Tom does in his classroom work is practice what he preaches. For example, Tom talks about the use of “other things” when teaching so it’s not just you up there droning for hours. He used video to show the operation of various firearms, because the video was shot on the range with Tom actually shooting and manipulating the guns — can’t do that in the classroom, so what a useful thing video can be as a supportive aid. Also, Tom talks about not hiding behind a lectern, stand to the side. While there’s no true lectern in the KR Training classroom, Tom still stood off to the side of the table. There’s much to pick up and learn from, if you pay attention.

Range

Of course, everyone looks forward to the range work. We started shooting some diagnostics so Tom and his crew could assess where everyone’s skill is. A few things were cleaned up, and qualification tests were shot. All tests were scored, but the tests shot on the first 2 days were not recorded.

If you haven’t shot much at 25 yards (or even 15 yards) you need to work on that. There’s a fair bit of work at those ranges, and they are humbling. 🙂

But the range time wasn’t all drills. The range is also the meat of the content for many classes you aspire to teach, so you need to know how to handle the range and run the range. Tom didn’t go over much about how to run the range itself, and for that I’d suggest something like NRA Instructor classes and RSO certification (Tom can only teach so much in 24 hours). But he did talk about how to interact with students on the range. He provided useful tips and techniques for teaching technique, diagnosing problems, how to remedy problems, and how to convey numerous concepts in a way that makes sense to students. One really useful technique he provided was how to allow you, the instructor, to verify a student actually understands what sight alignment and sight picture are; I think we’ll need to keep a “red gun” in the range wagon for just such occasions! (you’ll have to go to class to learn the technique, sorry).

We also shot numerous drills to introduce us to the host of drills and variations on drills that can be used to teach and practice various concepts. Of course, Tom did use it as an opportunity to put us under pressure. For example, after introducing the whole class to the “casino drill”, he asked for variations. Someone said how you could have people shoot drills individually, because that puts greater pressure on them to perform (the eyes of their peers upon them, which is a huge stress). So what did Tom then do? Have us all shoot the drill individually with our peers watching. 🙂

Sunday contains the third test: the shooting test.

We shot two tests for recorded score. The first test was the FBI Qualification. Just a few months ago, the FBI revised their test based upon improved and modern data. They removed that which doesn’t happen so much, and replaced it with that which happens more often. I haven’t been able to find a printed copy of the test online, and didn’t have time to record it during the test administration. But you will shoot from 3 to 25 yards, two hands, one hand, draw from concealment, reloads, and time pressure. It’s a tough course; I think Karl was the only one to clean it and he didn’t clean it every time he shot it. The other course was Rangemaster’s Instructor Qual course, which was also revised in light of the FBI revisions (I believe). It’s similar to the FBI course, but tougher (e.g. smaller scoring zones). Both tests were shot twice and the better of the two scores (on each test) recorded.

Updated: I have written up the COF for the FBI Pistol Qualification Course.

Thus at the end of the weekend your class score was made up of the FBI test, the Rangemaster test, and your written test.

And yes… you have to pass with a high score on all three portions. There’s a high standard to uphold, and no, not everyone passed.

What I Learned

A lot. 🙂

I’ve taken numerous Rangemaster courses in the past, and much of the core material is the same. This stands to reason, given the source. But this class was not a rehash of Combative Pistol 2. This class was teaching about teaching, and so material was presented from that angle.

That said, having heard some of these things before was useful. On the one hand, it’s always good to hear it again because redundancy fosters learning. It just helps me become better in general. On the other hand, because I heard it before, it meant there was less quantity of new things to cram into my head. One can only absorb so much, and the class material is dense with information — you won’t remember it all. So having heard much of this before meant there was less I had to cram in my head, just refresh what was already there.

I certainly picked up on numerous things I can immediately put to use in my work teaching and assisting at KR Training. In fact, one was kinda funny. My assigned presentation topic was “follow-through”. I giggled as soon as I received my topic, because back when I was taking NRA Instructor training? My assigned presentation topic was… “follow-through”. I did a much better presentation this time around, but I hope future instructor trainings can give me a different topic! Else I’ll take it as a sign someone really wants me to be an expert on follow-through. 🙂  Of course, I talk about follow-through every time I help with a Basic Pistol class at KR Training, so the topic was old-hat to me. I already knew what to say, what to do, and how to present it. Of course, I still practiced and prepped for it, because this setting and audience was slightly different. In doing so, I came up with a revision for my presentation. When we introduce the concept, we use an analogy of golf. But golf, bowling, baseball, whatever… that “swing” is a familiar concept to folks. I came up with a better example: tennis. Why? Because in all those others, it’s just you. In tennis, someone is shooting back at you, if you will. I think it’s a slightly better analogy because it makes it more evident why you need to follow-through, so you can get ready to shoot again (or return the volley, if you will). Of course, the other analogies I think are still fine. I think it’s more that if I was say talking to someone in a bullseye shooting context? I might use golf. But if I’m talking in a self-defense context (which is what I usually am doing), I think tennis works a little better.

The other fun thing about my presentation? I didn’t present what I planned to present. I figured we were supposed to present as if we were presenting to an audience of beginning students. That is, present like we’d present if we were teaching a class. Well, Karl was the first to go (his topic was safety) and he took a different angle. Givens teaches with the 4 Cooper Rules, Karl with the 3 NRA rules. Karl took this opportunity to present to the classroom of (aspiring) instructors about safety and those 2 sets of rules. So his presentation was informative to the current audience. I liked that. I also observed other presentations and found myself wondering who they were presenting to; did they identify their audience when they developed their presentation? Hey… I taught public speaking for a number of years, I can’t help but observe these things. 🙂  So I decided on the fly to modify my presentation and instead of presenting as if I was teaching follow-through to a class of beginner students, I opted to teach this classroom of instructors a technique they could use in their classrooms for teaching follow-through (tennis analogy, using the SIRT gun, whiteboard, etc.). Came off great. 🙂  But I’m not afraid to speak in public… probably got that from my politician dad.

So how did I do? I scored a 96% on the FBI Qual test, 235/250 (94%) on the Rangemaster, and 98% on the written. I passed.

I did get a lot of other things out of the class, including assessment of shooting skills and what I need to work on from here. I’ll write more on those in the coming days.

Should YOU take this class? If you desire to teach? Yes you should. However, I’m not sure this should be a first class. I think one might get more out of it if first they obtain their NRA Instructor Certifications and RSO. Even if you don’t do them first, you should still obtain those certifications. I also think it may be useful to attend one of Rangemaster’s other courses, such as the Combative Pistol or Dynamic Marksmanship, or their Level 1-5 handgun courses. This gives you an introduction to how Tom runs things, his material, his point of view. Thus when you come here, you aren’t focused on everything, you can focus more on just the “how to be an instructor” portion of stuff.

After taking this class, are you ready to teach? Nope. Certainly you’ll have a better foundation for things, but nothing substitutes for experience. If you can, seek apprenticeships. I have benefitted greatly from Karl Rehn’s generosity: his time, his teaching, his knowledge, his friendship, his mentorship, and of course, having me as an assistant instructor at KR Training. There’s so much that can and will happen on the range; to have an experienced eye watching, helping, and teaching you will benefit you greatly. This will allow you to have greater confidence in your ability to teach, and it will show in your students.

Thank you to Karl for hosting, and Tom, Lynn, John (great name!), and Ray for coming out to teach us…. and Skeeter for snoring in the back of the classroom.

2013-03-27 training log

*grunt*

Wendler 5/3/1 program, cycle 18, week 2

  • Work Set – Deadlift (working max: 375#)
    • 1x5x150 (warmup)
    • 1x5x190
    • 1x3x230
    • 1x3x265 (work)
    • 1x3x305
    • 1x6x340 (rep PR)
  • Assistance – Deadlifts (speed)
    • 5 x 5 x 225
  • Assistance – Pulldown Abs (kneeling)
    • 2 x 25 x 110

All I know is, I’m treading in PR territory, so I wanted to really kick things. Last time I did 340 was 5 reps during cycle 16 and that was a true PR. Last cycle was 335 for 6 and 350 for 5. So next deadlift session, on paper, 360 should be pullable for 4 reps, tho yes I’m going to go for 5. 🙂 That’ll be a good PR. Tho oddly I want to do 365 just to have the nice round number as well as 3 wheels + a quarter, y’know? Stupid things….

Anyways, the assistance work was good. Kinda surprised that with little rest between sets, that 225 felt so light. But the goal was to move with strict form, quickly and explosively, and with a VERY solid grip (squeezing the bar in the hands to really work grip).

Onwards to a nice PR.

2013-03-25 training log

Felt good to be back in the gym today.

Wendler 5/3/1 program, cycle 18, week 2

  • Work Set – Bench Press (working max: 235#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x120
    • 1x3x145
    • 1x3x165 (work)
    • 1x3x190
    • 1x5x215
  • Assistance – Bench Press
    • 5 x 10/10/10/10/9 x 140
  • Assistance – Pendlay Rows
    • 5 x 10 x 120

I was out all weekend involved in continually educating myself, and I have to admit… part of my planning for how I handled that weekend was motivated by my lifting. Usually those long weekends drain me, but I wasn’t going to let that happen. I planned well so I could get adequate rest. I packed food appropriately (and found some handy foods at the grocery store that I wouldn’t want to make a staple, but were quite useful to get me through). I had to rearrange the Friday workout because of logistics, but I planned on getting right back to it today… didn’t want to have a further bump to Tuesday.

And so… here I am.

The workout went well. I actually got a good case of “what leg drive does”. I’m still working on finding the right position and the right groove for my legs, and I think I’m getting closer. On the last work set, 5th rep… the bar speed slowed down about 2/3rd of the way up… I realized “dummy! where are your legs?!?” and I pressed into my heels and the bar shot up.

Yeah… leg drive. 🙂

Next session will be for a PR. I haven’t really PR’d in bench in a while because it’s a slow-progressing lift for me, I had some major resets. My PR in bench is 3×225. Next session is 225… and yeah, I’m going for 5 reps. I’m going to PR this fucker. 🙂

Where I’ve been the past 3 days

Here’s where I’ve been and what I’ve been doing the past 3 days:

I’ll catch up on blogging, email, and everything else in life over the coming days. Thank you for your patience.