2012-06-28 workout – Wendler 5/3/1 program, cycle 11, Deadlift/Press 2

Today felt really good.

“Week 3”

  • 3 reps – Deadlift (working max: 335#)
    • 1x5x135 (warmup)
    • 1x5x170
    • 1x3x205
    • 1x3x235 (work)
    • 1x3x270
    • 1x7x305
  • 3 Reps – Press (working max: 150#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x3x105 (work)
    • 1x3x120
    • 1x7x135
  • Asst. #1 – DB Rows
    • 3 x 10 x 75
  • Asst. #2 – Pulldown Abs
    • 3 x 15 x 60
  • Asst. #3 – Dips
    • 3 x 7 x BW
  • Asst. #4 – DB Hammer Curls
    • 3 x 10 x 30’s

Today just felt damn good. Got a decent night’s sleep. I think my new diet plan is working out. Just felt good.

The deadlifts went well. I again tried reversing my grip, left pronated and right supinated. Felt less weird, but I forgot to do it on all sets, just did it on the last set (since I’m used to double-overhand for all other sets). But it seemed to work well enough, tho again it still feels weaker than the other way. Nevertheless, I was happy with 7 reps @ 305.

Press felt good too. Wearing a very tight belt really helps with things. Helps me get more out of the Valsalva maneuver (natch), which makes my torso a lot more solid and stable. All good.

On assistance work, I opted to start the 1-handed exercises with my left. It’s the weaker side, so let it set the pace. Pulldown abs still are weird, but more reps seems good, tho 15 might be too much because the rope positioning really gets to you. So I’ll try something like 3x12x70 next workout and see how that goes.

Still doing all assistance work as a circuit, maybe 10 seconds of rest between exercises to let my elbows become happy again, and 90 seconds between runs. I swear I’m seeing a little more mass growth from all of this… I blame dips. 🙂

Onward to PR week!

2012-06-25 workout – Wendler 5/3/1 program, cycle 11, Squat/Bench 2

What matters more? progress on paper, or progress under the bar?

“Week 2”

  • 3 reps – Squat (working max: 270#)
    • 2x5x45 (warmup)
    • 1x5x110
    • 1x5x135
    • 1x3x165
    • 1x3x190 (work)
    • 1x3x220
    • 1x5x245
  • Asst. #1 – Chin-ups (supersetted with Squats)
    • 6 x 5/4/4/4/3.5/3 x BW
  • 3 reps – Bench Press (working max: 220#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x110
    • 1x3x135
    • 1x3x155(work)
    • 1x3x180
    • 1x8x200
  • Asst. #2 – Back Raises (hands behind head)
    • 3 x 15/15/12 x BW
  • Asst. #3 – DB Bench Press
    • 3 x 10 x 110
  • Asst. #4 – Face Pulls
    • 3 x 12 x 80

I’m really working on my squat technique. Reading things from Andy Bolton and Dave Tate. Big cue? Driving my head back into the bar. Makes a huge difference in technique, tho certainly my weight/reps are going down because I’m not just muscling the weight up by any means necessary. So I only got 5 reps today. But they were solid fucking reps and I’m happy with that.

Bench was solid too. Cue here? Tight. I opted to change my foot positioning because that sort of extreme curl a lot of powerlifters use just does not work for me. They have the feet pulled so far back their heels are touching the back of their head, and then you’re to drive the heels into the platform. I just can’t do that. If I’m driving my heels, I need to be able to drive my heels and having my heels off the ground is not conducive to that, for me. So I dinked around a bit and got some better foot position and hip drive. I really liked that I got 8 reps with 200 whereas just last week it was 8 reps with 190 and I struggled to get that out. These 8 felt solid and I only stopped because I matched the rep count and wanted to leave a couple in the tank.

Assistance work got cranked up a bit. Moved my weights up and they feel about where they should be. Still doing all assistance work as a “circuit” with about 90 seconds of rest before I do it again. It’s working nicely for me and I’ll keep this up.

It wasn’t all roses tho. On my squats I am forgetting arm drive. I have positioned my arms closer in, which helps when I actually do drive, but I forget to drive out of the hole, remembering half-way up. I just have too many things to remember to do, it’s not “natural” for me yet. But I can deal with this for now. Driving my head back into the bar is a more important cue and technique point for me to focus on right now.

So my progress on paper doesn’t look as good, if you just look at my numbers, my weights, my reps. But under the bar? The progress is undeniable.

Smokin’

Woke up around 4:30 AM.

Lit the charcoal. It’s makes it easy to get started.

Took the briskets out of the fridge. These are from the calf we recently bought. I thought about only doing one, but like all cuts from a calf, they’re smaller than you’re used to. If I’m going to run this much fire, might as well do them both. They’ve been sitting in the fridge for about 24 hours with dry rubs. Didn’t feel like putting my own rubs together, so I’m trying two commercial seasonings/rubs. One is rubbed with Good Shit. The other with McCormick Grill Mates Montreal Steak Seasoning. They might turn out awesome. They might suck. Either way it just means one must make more brisket in the future. Either way it’s a fun experiment. I am expecting the Good Shit to turn out pretty nice. No idea how the Grill Mates will turn out given how salty it is.

Around 5:20 or so the charcoal was ashy. Threw a few good-sized chunks of mesquite wood on as well as a nice oak log. I’ll be working to keep the temp in the 200 to 250 degree range all day. I’ll use mesquite and oak for the first couple hours, then oak only the rest of the day. I really like the flavor mesquite imparts into beef, but I also found if that’s all you use for long smokes like this it can be overpowering or even too much and get bitter. Oak works great for long smokes.

After another 20 minutes or so to stabilize the temps and ensure the wood caught, put on the briskets. I’ll check every hour or so. After the first few hours, I’ll wrap them loosely in foil. I usually don’t do that, but given how small these guys are compared to regular brisket as well as how tender the meat is from the get go, something tells me that’s a wise thing to do. The plan is to smoke them 10-12 hours.

Poured myself a Stone Sublimely Self-Righteous Ale. Never tried it before. May not try it again. It’s a good ale in and of itself, but I’m so damn tired of everyone trying to make the most bitter, most hoppy beer. I had no idea when I saw the bottle in the store… that’ll learn me. Tho while at the store I also picked up some Brooklyn Lager. Never had that either, but it’s been on my radar so I figured why not try it.

Once everyone else in the house is awake, I have salsa to make.

We received about a pound of tomatillos in our CSA box this week. Wife found a simple roasted tomatillo & garlic salsa recipe online, so I’ll give that a try. We also had peppers and tomatoes and other goodies in the box, so I’ll also throw together a basic tomato salsa. Just tomatoes, a couple serranos (those were the peppers in the box), onion, garlic, cilantro, some lime juice, salt. Whirr it in the blender to smooth it out but still be somewhat chunky. No idea of the proportions… just going to wing it. 🙂

Should be a good day.

Socialization

Whenever people learn we homeschool our kids, the follow-up response tends to be something asking about…

Socialization.

“But what about socialization?”

My response these days is that we let our children out of the dungeon for 30 minutes a day, they get to walk the perimeter of the yard twice, eyes downward, then it’s back into the cage.

Usually that response works because people see the exaggeration and realize the absurdity of not only my response, but their question. But for a moment yes, this is about what people think. That just because our kids don’t spend 8+ hours a day surrounded by others of their age that somehow our children will turn out socially retarded.

Today I hear about this story, of a 68-year-old bus monitor receiving all manner of abuse from middle-school kids.

Here’s the original video

What sort of socialization leads to this sort of behavior? Where 13-year-olds find it not just acceptable — but enjoyable — to abuse and drive an elderly woman to cry.

I refuse to allow my children to be around this is the sort of socalization.

So yeah… what about “socialization”?

2012-06-21 workout – Wendler 5/3/1 program, cycle 11, Deadlift/Press 1

“Week 1”

  • 5 reps – Deadlift (working max: 335#)
    • 1x5x135 (warmup)
    • 1x5x170
    • 1x3x205
    • 1x5x225 (work)
    • 1x5x255
    • 1x8x290
  • 5 reps – Press (working max: 150#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x5x100 (work)
    • 1x5x115
    • 1x8x130
  • Asst. #1 – DB Rows
    • 3 x 10 x 75
  • Asst. #2 – Pulldown Abs
    • 3 x 10 x 40/50/60
  • Asst. #3 – Dips
    • 3 x 6 x BW
  • Asst. #4 – DB Hammer Curls
    • 3 x 10/10/6 x 30

Today was experimentation.

When deadlifting, it’s best to use double-overhand grip to build your grip. But when you’re hitting maximal weights, it’s better to use a mixed grip because that gives you some mechanical advantage in your grip. I’ve been having my left hand supinated and right hand pronated. That feels correct to my right-hand-dominant-self, but it’s a wee uncomfortable… it feels like my left is twisted a little too much. Recently read an article that mentioned how to determine which way you should mix. It said to just let your arms hang at your sides. Look at your hands. Likely one will turn a little more than the other, so there you go, use that natural setup. When I did that, I saw my left wanted to pronate more. So I tried that today on my last set (left pronate, right supinate). No question it made my left arm feel better… if it helps minimize risk of biceps tear, great. However, I don’t know if it was just because it was new and awkward feeling, but I felt like I did not have as strong a grip on the bar. So after about the 4th or 5th rep I switched hands (left supinate, right pronate) and continued… that felt weird since I was in the middle of things. Then I did a rep double-overhand, which was fine. And by the end of things I called it at 8 reps because I was blowing focus. If I had stayed the course I probably could have gotten 1 or 2 more reps, but my focus was blown. But that’s ok, I am experimenting. I only use mixed grip on my last (heaviest) set, using double overhand all other times to help build grip. I’m going to try mixed for a while on all my sets, using the left pronate right supinate and see how it goes, because if it truly is better for me, great; I just have to get used to it and more reps and lighter sets will get me there.

On Press… I’m starting to wear my belt, and really tight too (pulling the tongue of the belt against a pole to get some extra leverage to really tighten the belt). It helps me remember to tighten my whole body, especially my lower body, when pressing.

All assistance work is done as a circuit, about 90 seconds of rest between each cycle. I’m giddy silly at how well dips are going for me. I recall when I couldn’t do one, but now I’m zooming along. I’m happy to slowly climb with sets across until my old-fart body is more used to it (e.g. I’ll try 7 across next workout). But I think once I feel right, I’ll just try going for 10 across and if I miss, just keep going until I get 10 across… then try 15 across, and after that maybe consider adding weight.

The pulldown abs. That’s a replacement for the hanging leg raises due to the constant shoulder issues I have. I had NO idea where to start with it on weight, so I did 40 and that was too light. Upped it 10# each set and that still felt too easy. But I’m not sure if it’s easy, or if maybe I should do it for more reps. This is another place I’ll have to experiment. I need to really feel where it’s working because right now it feels just like hip flexors, which is fine, those need work too, but I do want to feel something in my abdominals. I am not liking how the rope basically hugs my neck… you know… jugular vein. But I figure with some technique experimentation and doing a little more research, that will be manageable.

An interesting workout to say the least.

Carrying the Shield – an update

I’ve been carrying my M&P Shield for a few weeks now.

I thought it was time to give an update on the carry side of things.

As a reminder, the reason I’ve chosen to carry it for a while is as an experiment. The reason we’re looking at the Shield is to gain first-hand knowledge if it’s recommendable as a handgun for carry and personal protection. On the surface it pans out pretty well, but it’s new and needs some mileage. So I opted to try it and see how it goes.

There’s a saying (I believe attributed to Clint Smith) that a carry gun should be comforting, not comfortable.

Well… at least for me, I find the M&P to be comfortable, not comforting.

It’s very comfortable. It’s small, it’s thin, it’s light. In my Comp-Tac MTAC holster worn IWB at 3 o’clock, the Shield just disappears into my side. Of course, this is with the flush/compact magazine. There’s no butt butting out, bumping into things, making clothing look bumping or odd. Truly, I can forget the gun is there… well, I don’t because it’s been rather a humid and hot June and so the holster sometimes sticks to my skin thus when I bend I remember the gun is there. But it’s the holster, not the gun, you see. I can sit in a hard-backed chair and there’s no gun butt smacking into the seat back, or causing things to have to shift around. I can lay on the floor and there’s almost nothing uncomfortable or bumpy.

So it’s a VERY comfortable gun to carry. At least for me.

But honestly, I don’t find it very comforting.

Previously I discussed the Shield’s capacity problem. At practical best, it’s a 6+1 with that flush mag. Get an M&P9c and you’re getting 12+1, but the tradeoff is a slightly larger gun which may be defeating the purpose. Of course, a full-sized M&P9 gets you 17+1 (16+1 really, since you should down-load the magazine by 1). But gee… 16 rounds in the magazine vs. 6… almost 3 times more ammo. And it’s a lot easier to do a speed reload with a full-sized gun, or at least, for someone with my size hands. See my most recent write-up about shooting the Shield.

I guess I just don’t feel like it’s enough gun.

‎”I have interviewed an awful lot of people after a gunfight. Not one of them has ever said to me, ‘I wish I’d had a smaller gun with less ammunition in it.'” – Tom Givens

And that’s the thing. You choose to carry a gun because you understand there may come a time in life when you’ll have to use it. In every aspect of our lives we (should) strive to be the best, to have every legitimate advantage possible so as to improve our chances of success. Why would you desire to intentionally handicap or cripple yourself? especially in a matter of life and death? If you can carry a larger gun, you should. And frankly, many people choose small guns for carry because they eschew comforting for comfortable.

Some will say “well, how much ammo do you need?” Well, I don’t know. And because I don’t know, I’d rather have more than less. Better to have it and not need it than need it and not have it.

That all said, I don’t think the Shield is a bad gun. I think it has a role. For me, it’s somewhere between my snub and my full-size. That is, my snub is my backup gun, but on rare occasion is pressed to be my primary/sole because I need as much concealment as possible. Otherwise, my choice and preference is to carry my full-sized gun. But there are times when the full-sized is too much for the situation and I could see the Shield filling the role. So, at the end of this experiment the Shield won’t be going into cold storage, but it may collect a little dust since it will not be my primary. But I will still bring it to appropriate KR Training class because I think it may have a role as a primary for some.

And that’s the thing… circumstances are different for everyone. The initial appeal of the Shield was as a possible solution to the “small/weak hands” problem we see in classes. There are some guns out there that fit small and/or weak hands, but usually those guns are also of variable or questionable quality and fitness for serious purposes. Could the Shield fit and be fit? So far results are promising, but it’ll take many people and much time before we can really say. Still, I’m high on the Shield for this purpose.

As for me, I still like it. It has a place, but it just won’t be part of MY regular use.

I’m going to switch back to my uncomfortable but more comforting full-sized M&P9.

DR Performance Practice Deck for iOS version 1.1 Now Available

The DR Performance Practice Deck for iOS version 1.1 is now available.

Lots of good things in this update, the biggest news being score tracking is now available.

Please spread the good word!

Thank you for your support.

2012-06-18 workout – Wendler 5/3/1 program, cycle 11, Squat/Bench 1

Cue: tight.

“Week 1”

  • 5 reps – Squat (working max: 270#)
    • 2x5x45 (warmup)
    • 1x5x110
    • 1x5x135
    • 1x3x165
    • 1x5x180 (work)
    • 1x5x205
    • 1x7x230
  • Asst. #1 – Chin-ups (supersetted with Squats)
    • 6 x 5/4/3.5/3/3/2.5 x BW
  • 5 reps – Bench Press (working max: 220#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x110
    • 1x3x135
    • 1x5x145 (work)
    • 1x5x165
    • 1x8x190
  • Asst. #2 – Back Raises (hands behind head)
    • 3 x 15/15/10 x BW
  • Asst. #3 – DB Bench Press
    • 3 x 10 x 100
  • Asst. #4 – Face Pulls
    • 3 x 12 x 75

I’ve been reading and studying more on how to improve my technique. Some EliteFTS articles, some stuff from Andy Bolton, and some other articles that I could find. Yes… thinking about driving my neck back into the bar really helped. In all my squat sets today only the 5th and 7th rep of the last set had some sort of falling forward. I was most pleased, but boy it made that last set tough. Still, I’d rather have a good tough set than and easy sloppy, or even a hard sloppy.

The other cue, especially from reading Andy’s stuff, was about keeping tight. This is a BIG thing I need to work on in all my lifts is the whole-body tightness. The place to work on it? All the lighter sets, even the warm-up set with an empty bar. I strove to do this on bench press today too, but gee… I’ve felt so “natural” with bench compared to the other exercises that I haven’t worked it as much, but alas that’s beginning to show. I just need work on everything. 😉 And you know, I think about looking for a good coach… maybe not full-time, but at least a good seminar or a couple private lessons to firm things up. Who knows.

Certainly I’m going to do all my assistance work as a circuit, as that seems to work well for me in terms of pumping me up a bit more and getting me in and out of the gym faster, because 2 main lifts takes up a LOT of time.

Onwards we go.

Considering some workout adjustments

Just read this EliteFTS Classic article: The Eight Keys, A Complete Guide to Maximal Strength Development.

Tons of great stuff in there, but a few take-homes for myself.

1. hanging leg raises

I hate doing this exercise, but I love what it works and how compound a movement it is. It doesn’t just work my abs, but works my whole body. I hate doing it, but I love the results. I also love that while I’m still only going knees to shoulders, I’ve gotten so much stronger at this. I’m still waiting for when I can do 3×10 across, but I’m working on it and getting there.

But as you may have read, I keep having this ugly problem with my right shoulder/deltoid area.

So… I might try something else: pulldown abs. Here’s a video:

There’s lots of other “how to” videos out there, but I’ll do it like the powerlifters do it.

And I figure why not try this. I haven’t done it, I don’t know what it will bring, but I know that the hanging leg raises bring “bad pain” so hey… what’s the harm in trying this and seeing what comes of it, y’know?

2. squat weak points

The article has a section about squat weak points. It talks about falling forward:

You may also have allowed your head to drop down. Your body will always follow your head so you must keep your head back. Notice I didn’t say up, but back. Watch the eyes of any great squatter as he rises out of the bottom. Through the blood clots you’ll see his eyes are focused up and he’s driving his neck back into the bar. Even the guys you think are looking down are still driving their head into their traps.

This is something I hit upon some time ago, trying to feel “chin in”… pulling my head “in”. They have a better way of putting it, driving his neck back into the bar.

One technical reason is not rising with your chest first out of the bottom. You’re rising with your hips first. When your hips flex first your chest will always go forward. You have to think of rising with your chest first and squatting the bar back, not up. If you have the bar driving back it’ll travel in a straight line instead of going forward. The shortest distance between two points is a straight line and this is how the bar must travel.

The gym owner notes that I’m falling forward. Could it be weak abs? It is possible, but as I’m examining my body through my heaviest squat sets, it seems more a technique problem. I’m driving my hips up first, like Rippetoe teaches. BUT Rip also maintains you have to keep your chest up. I think I’m not doing this. THAT could be a weak lower back, or just that I’ve got shitty technique. Right now, I’m thinking shitty technique because I’m not feeling the torso musculature being activated or working and saying “oh shit, I’m too weak to move this”. So it COULD be weak, but I think it’s technique.

I think a key here is “squatting the bar back, not up”.  And I notice when I engage my arms and press up with my arms out of the hole, that helps too, not just because it takes some weight off, but it’s keeping that vertical groove. I also realized that I need to have my arms in a closer grip on the bar so my upward press is a press… that strains my elbows some, but it’s alright.

So it’s a bunch of things here, and I need to really keep these cues in mind and see what difference they make. I’m about to start the next cycle, so squat weights will be “light” — a perfect time to hone form.

—–

You know what it is?

The journey.

 

2012-06-14 workout – Wendler 5/3/1 program, cycle 10, Deadlift/Press 3

Just because you reset doesn’t mean you still can’t PR. 🙂

“Week “

  • 5/3/1 – Deadlift (working max: 325#)
    • 1x5x135 (warmup)
    • 1x5x165
    • 1x3x195
    • 1x5x245 (work)
    • 1x3x280
    • 1x6x315 (PR)
  • 5/3/1 – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x5x110 (work)
    • 1x3x125
    • 1x6x140
  • Asst. #1 – DB Row
    • 3 x 10 x 70
  • Asst. #2 – Hanging Leg Raises
    • 3 x 10/7/1 x BW
  • Asst. #3 – Dips
    • 3 x 5 x BW
  • Asst. #4 – DB Hammer Curls
    • 3 x 10/8/8 x 30

To me, it’s at least a rep record, doing 6 reps of 315 on the deadlift. I’ve actually moved 320 but only for 3 reps (during my aborted “3 month challenge” run, which forced the rep limit). But even during that run I only did 315 for 3 so… it’s at least a rep PR. Form continues to improve too. I felt good…. probably a bit due to the ego boost 3 wheels gave me.

The press wasn’t really a PR, since looking back over my notes I’ve done 140 for 6 before, but this was a lot easier and a lot better form, plus it was after deadlifting (i.e. not fresh first exercise). So hey, I don’t care what it really amounts to, other than I reckon I’m getting stronger, even if only slightly.

All of my assistance work I did as a circuit/superset… just one after the other, 2 minutes in between runs. On the 3rd set of leg raises, that weird shoulder issue in my right delt hit me HARD… sharp pain shot through me, it hurt like hell, I literally dropped off the bar, and that was all she wrote. I don’t know… I opted to try just 1 dip to see how it felt, but dips were fine. It’s gotta be a nerve thing, getting moved or pinched just the right way when I’m hanging, I guess.

But the circuit was kinda nice to do… it was harder, and should do a little better for my conditioning. I’m thinking on my “day 1” routine that I might try doing the same…. tho since that involves chins, the chins I might still do throughout… like after each set of squats, after each set of bench press… just whatever to get lots of volume on it, then the back raises, db bench, and face pulls do as one circuit and really push it to get my heart pumping.

Much to think about.

But it’s weird to be done with the cycle, have no deload, and start next week. I am liking how 2 days a week is working out for me in terms of my schedule and progress. We’ll see how it works for me long-term tho… at least 3-4 more cycles before I can make that call, I would assume.