2012-02-24 workout – Wendler 5/3/1 program, cycle 6, Squat 3

I may have set a PR, but I realize… I just don’t like leg work. 🙂

“Week 3”

  • 5/3/1 – Squat (working max: 260#)
    • 2x5x45 (warmup)
    • 1x5x105
    • 1x5x135 (supposed to be 130 but I didn’t feel like dealing with all the plates)
    • 1x3x160
    • 1x5x195 (work)
    • 1x3x225
    • 1x4x250 (PR)
  • Asst. #1 – Leg Press
    • 5 x 10 x 315
  • Asst. #2 – Leg Curls
    • 4 x 10 x 85
    • 1 x 6 x 85
  • Foam Roll

After this workout I realize that I still don’t like leg work. Never liked it as a teenager or any time throughout my life that I’ve lifted. I admit I like it more now than I did before, but it’s still the least favorite of the 4 days. 🙂 But, you still do it, because if you don’t address your weaknesses you just become weaker.

It really wasn’t a good set tho. I found myself leaning forward too many times. On the 225 set I almost didn’t get out of the hole on rep 2! It was just a very off day. I’m not yet ready to reset, but as I’ve alluded to before in other log entries, I suspect resetting is coming.

But hey, 1x4x250 is still something I’ll take. It’s still a PR for me. And frankly, when I look back at the 230 sticking point I had for so long, I know that it’s far behind me now.

I’m playing with my foot placement on the leg press, trying to find what works me lower body closest to the squat. I’m thinking foot placement a little higher, so there’s more glute involvement and I feel more like I’m pressing through my heels than through my toes. Through my toes feels akin to “leaning forward” when squatting, so I don’t want that.

I don’t know what gives on the leg curls. I just peeded out. I’ll have to adjust this, maybe go to 80 for a cycle and see what shakes. Maybe even something like 5x15x80 or 5x12x80.

In other news… I’m enjoying the kitchen scale. It feels weird weighing out everything, but there’s a novelty right now and I get rather surprised when I see how the portion size and weight actually bear out — you realize that you are a terrible judge and have been consuming too much. 😦 We’ll see how it pans out for me tho.

I also decided for Lent to give up extraneous eating. I’m not Catholic, but I figured it was a good time to practice some extra discipline. What I mean by “extraneous eating” is eating stuff I don’t need to when I don’t need to. I eat the 5-6 meals a day and that’s all. I can’t snag a handful of almonds in between meals; sure almonds are good, better than chips or candy or some such, but it still contributes to caloric intake that I don’t need. Keep myself strictly to my meals, and if I really want almonds, work them into a meal somehow.

One thing that’s helping in an indirect way is the ZMA. You need to have an empty stomach when you take it, so I end up eating supper and that’s it for the night. That will help me a lot, because all too often I’d want to eat a little something before bed. Even if it was good eating, it was still eating. The ZMA itself too seems to be working nicely for me.

Next week is deload, and I really don’t want to do it. I want to just crank along. But I know, gotta deload for longevity.

2012-02-22 workout – Wendler 5/3/1 program, cycle 6, Bench 3

Acceptable whims.

“Week 3”

  • 5/3/1 – Bench Press (working max: 220#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x110
    • 1x3x135
    • 1x5x165 (work)
    • 1x3x190
    • 1x5x210 (PR)
  • Asst. #1 – Bench Press
    • 5 x 10 x 135
  • Asst. #2 – 1-Arm Dumbbell Rows
    • 5 x 10 x 60
  • Hammer Curls supersetted with Triceps Rope Pushdowns
    • 3x10x30
    • 3x15x30

I wasn’t quite in the mental zone today. Just not “there”. Still, a PR of 1x5x210 is acceptable. I could have gotten 6 and maybe 7 but felt like leaving some in the tank. Fine enough.

I forgot to do chins during my assistance bench set. Just not habit yet, but I’ll get there.

On a whim, I opted to do a little arm work. When I do any back work, I think about pulling with my elbow which engages the back more and the arms less. So I just felt like giving my biceps a little love. Nothing heavy, just a little bit to give them some pump.

And that’s all she wrote for today. I’m actually kinda enjoying knocking off the GPP and just making sure my walks to/from the gym are brisk. The machines are just boring. I’ll probably come back to them eventually.

ZMA seems to be having some nice sleep effects for me. I find myself sleeping longer, it feels like a deeper sleep too. I feel more rested when I wake up. It’s only been a few days on it so I can’t say for sure just yet, but so far results seem promising.

The kitchen scale is also getting some love, trying to weigh out my portions so I keep things within reason. All the exercise is good, but the only way I’m going to shed some fat is to tighten up my diet. It’s my biggest challenge.

M&P Carry – first week

About a week ago I started carrying the S&W M&P9 full time.

I think everything is about as dialed in as it can be, in terms of trigger, barrel, sights, and so on. I’m ringing small steel plates at 25+ yards with carry ammo (Gold Dot 124 grain +P) and with my handloads. I didn’t have a chance to see how things are behaving on paper in terms of exact POI vs. POA and grouping, since last Saturday at KRT was pretty rainy. But really, if I’m hitting that steel “hostage target” plate at 25+ yards, things are certainly good enough. I’m still hoping to get some patterning on paper tho, just to satisfy my geeky itch.

But the bigger thing is how it’s been on my hip for the past week.

I carry inside the waistband (IWB) in a Comp-Tac MTAC holster. It’s what I carried my XD-9 in for years, so I figured it was the easiest thing to get me started. I tried a friend’s Raven, and while I see the great benefits to the Raven, it just doesn’t work for my body. That said, the Raven is really cool for being an OWB holster that, as far as OWB holsters go, keeps it pretty tight to the body. That’s nice, and essential for concealed carry. So in this MTAC? Well, it’s the same MTAC as my XD was carried in (just a different kydex shell), and I am finding the M&P is carrying tighter to my body. That’s great for concealment, with the M&P concealing slightly better for me. But it’s a little more difficult on the draw, in terms of getting my thumb between the gun and my torso so I can get a grip to draw. I can do it, it’s just a bit of a tighter fit and I need to ensure a leftward lean to make space. No big deal, it’s what I do anyways, just have to continue to get used to the new feel.

Also, there was a burr on the M&P. On the polymer frame around the top of the beavertail area (and really, around the whole top of the frame but the beavertail was most noticeable) was a seam… a burr… something from where the mold parts probably came together during manufacturing. Well, while it was a tiny burr, against my side it was horrible. I wear up against my skin, so that constantly rubbing on me was going to rub me raw. I took a Scotch-Brite pad, because it was about the finest “sandpaper” I had on hand, and just spent a little time “polishing” up the top of the beavertail area, to smooth it out and remove the burr. Ah… much better.

All in all, it’s feeling fine. It actually feels a little nicer on my hip, I think due to how much closer it holds to my body. And while the beavertail makes a point that juts up, it doesn’t dig into me at all. Oh sure, it’s not 100% comfortable, but carry rarely is… as someone said, a gun is supposed to be comforting, not comfortable.

One thing I have noticed in shooting it… she seems to get a lot dirtier than my XD did. Same ammo, more crud to deal with. Not entirely sure why, or if I’m just having false perception here. But that’s how it seems.

When gripping the gun for one-handed shooting, my thumb wants to be right atop the magazine release. I’m not sure if this is going to be a problem, with an unwanted magazine release. So far it hasn’t happened, but my M&P experience is still young.

On reloading well… the giant “foot” of the magazine basepad is huge. I’m getting used to it, but it just feels so big, out there, and unnecessary. I’m used to my index finger resting up the front of the magazine when doing a reload; now it’s just a basepad in my palm and my finger tip touching the top of the magazine — the finger forming the hypotenuse with the magazine and the basepad. My understanding is the foot is there to help removing the magazine, but I haven’t seen nor felt it come into play. Maybe I just haven’t hit the right circumstance yet.

I do want to do more shooting with it. Hopefully one of these weekends at KRT I’ll have a little more free time and can run some drills.

But all in all, it’s carrying well, shooting well, and I’m adjusting to it just fine.

2012-02-20 workout – Wendler 5/3/1 program, cycle 6, deadlift 3

Broke the 300# barrier. 🙂

“Week 3”

  • 5/3/1 – Deadlift (working max: 325#)
    • 1x5x135 (warmup)
    • 1x5x160
    • 1x3x190
    • 1x5x240 (work)
    • 1x3x270
    • 1x7x305 (PR)
  • Asst. #2 – Hanging LegHip Raise
    • 5 x 6 x WT
  • Foam rolled

Finally! I broke the 300# barrier, deadlifting 305 for 7 reps. Nothing monumental in the grander scheme of the history of lifting, but for me? It’s a great personal record. I knew it was going to go well… could just feel it when I started my work set. Happy happy.

Next cycle will be a cool PR too… 3 plates.

But after deadlifting, I didn’t really want to do much more. It took a lot out of me, and while it didn’t kill me well… my lower back wasn’t feeling hot since class on Saturday. Being on my feet all day makes my lower back unhappy. So, why press my luck when I’m already behind the curve? Everything else? Just skipped it… maybe it’s because I have the day off and hope to rest a bunch today. Recovery good. Tho the grip work, that wasn’t intentionally skipped… I just flat out forgot to do it and didn’t realize it until I sat down just now.

I will say, the leg raises are getting better. Yes I know my rep range hasn’t changed much so it doesn’t appear that I’m making progress with it, but I am. First, I’m finding a way to do these and keep my shoulders happy. It’s a whole “ritual” in terms of grasping the bar, allowing my shoulders to relax, then slowly tighten things up, slowly let my body hang but not totally dead hang, but then slowly lower my shoulders so it’s not an awkwardly tight position…. then I can go. So that’s good. Plus when I curl, my curls are getting MUCH better. More body involvement, tighter and stronger “crunch”, knees really coming around. I can tell that I’m getting stronger here and really doing MUCH better in terms of form and technique. So I am progressing acceptably here, even if it’s not obvious on paper.

Anyways, I’m not going to sweat the details. I set a great and satisfying PR. Going to take it easy the rest of the day.

Another day, another (muddy) class

Just returned home from another day at KR Training. Today was a single class, Defensive Pistol Skills 1.

I want to start by giving a pat on the back to all the students for attending. Last night we had some wicked storms roll across Texas dumping 2-3″ or more of rain. Some minor flooding, many stock tanks are overflowing their banks. It makes it tough to drive, and a soggy situation for a class. But class was held despite all the rain and muddy conditions. Why? Because life isn’t always ideal. You can’t ask that mugger to come back when it’s 75° and sunny, so it’s good to practice in less than ideal conditions. So a big pat on the back for all the students for being troopers today…especially when the mud was flying as bullets impacted the muddy backstop. 🙂

Today’s class really demonstrated the value of dry fire. Because of the rainy conditions, we modified the class a bit to work on some skills dry in the classroom. This enabled students to focus on the fundamental skills and not get too caught up nor overwhelmed by a lot of other factors. Plus since there’s no BANG occurring, there’s no flinching, you can learn proper trigger press, you don’t have to reload and thus can work the trigger many many many more times. There’s no question the students all shot better and progressed faster because of the dry work.

Another reason to work dry? You can do things you can’t otherwise do. For example, the last “close quarters” drill we do? Good luck finding a range that will allow you to do that drill. But you can work on that skill dry at home. No, it’s not 100% the same, but it’s better than never practicing the skill at all. Everything we did in class today you can do dry to work on those skills: draw, present, trigger prep, follow through, trigger reset, clearing concealment garments, reloading, moving, one-handed shooting, running the 3 Seconds or Less drill. All can and should be done dry.

Besides… with the rains like it is, many ranges are going to be closed due to conditions (e.g. Austin Rifle Club will probably be flooded since it’s located in a floodplain). Dry work to the rescue!

Otherwise, the usual set of comments apply:

  • Slow down. Yes speed matters, but only if you can accomplish what you’re trying to accomplish. No one cares about the first person to get a wrong answer. Spraying and praying, smoking and hoping? It’s only leads to unacceptable hits. Right now you are learning, so slow down. Do it correctly. Slow it down, do it right. The more you do it correctly, the better off you’ll be. Then as it becomes second nature, you will go faster, and be correct and faster. Slow down. Be correct.
  • Don’t be married to your equipment. Gun, holster, magazine pouches, whatever. Your gear will affect your skill and abilities. Good gear will help you, bad gear will hinder you. I’m sure some of you in the class with less than optimum gear choices may have seen how, under these circumstances, that gear just isn’t going to fly. I also hope that you’ll be looking for better gear. Here’s the guide to gun selection. If you have other questions about gear, never hesitate to contact us.
  • Small guns are hard to shoot. That’s the trade-off for getting a smaller size. However, most people don’t need guns as small as they think they do. Or at least look at it this way: small guns are advanced guns. You are better served by getting a full-sized gun and learning to shoot it well. Build up your skills, lay the solid foundation. When you’re really good with the big gun, then you can start to toy with the small gun. Or, you may find that you don’t really need a small gun. Most people who can conceal a Glock 26 can conceal a Glock 19 just as easily. Circumstances vary from person to person, of course, but most people can conceal a G19 fine and will shoot it a lot better than a G26.
  • Complex guns are hard to shoot. Guns with decockers. Guns with double-action/single-action trigger pulls. Guns with all manners of switches and levers. One person had a gun with 3 very similar levers all in a row on the left-side of the gun (I think it was a Taurus): one for takedown, one for slide-lock, one for manual thumb safety… a maze of twisty little levers, all alike. I carried a Springfield XD for years, but I too am starting to agree that the grip safety is just unnecessary. Sure the 1911 design is one thing, but did the XD really need to engineer it in? One person with an XD today drew with a poor grip on his gun and the safety could have missed being depressed and then the gun no workie. Putting on my engineer hat, things should be as simple as they need to be, but no simpler. DA/SA trigger pulls? fails that test. Decocker? fails that test. Thumb safety on non-1911 style guns? fails that test. Why complicate things? You have enough to do already.
  • And as I wrote above, dry practice is your friend!

Another good class. Another good group of students…. muddy students, but good students. 🙂

Updated: Tyler Kee was a student in this class and wrote up his experience.

2012-02-17 workout – Wendler 5/3/1 program, cycle 6, press 3

Setting a PR is always gratifying.

“Week 3”

  • 5/3/1 – Press (working max: 150#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x5x115 (work)
    • 1x3x130
    • 1x4x145 (PR)
  • Asst. #1 – Press
    • 4 x 10 x 75
    • 1 x 14/5/4 x 75 (rest-pause set)
    • 5 x 1 x bw – chins, supersetted
  • Asst. #2 – Supinated Close-grip Pulldowns
    • 4 x 10 x 140
    • 1 x 10/3/3 x 140 (rest-pause set)
  • GPP – Elliptical
    • 15 minutes, steady pace, about 130-140 spm, 10 incline, 12 resistence
  • Foam Rolling

I do like PR days. I wish I did 5 reps, but my rhythm was off and 4 was all she wrote. Still, a PR is a PR.

On assistance pressing, I think I’ll bump it up to 85 instead of 80 next cycle. Push myself a little harder. But the 5/3/1 work will still only go up the prescribed 5# jump.

I’m still happy about chins. I’ll bump it to 5×2 across, and if I can’t get 2 then make that 2nd a negative.

I’m finding I can deal with 15 maybe 20 minutes of steady state cardio because I can distract myself with other things. I’ve been catching up on twitter feeds and article reading. *shrug* It’s something. I just hate cardio.

I’m looking forward to Monday. Very much looking forward to that PR.

2012-02-15 workout – Wendler 5/3/1 program, cycle 6, squat 2

Today sucked.

“Week 2”

  • 3 reps – Squat (working max: 260#)
    • 2x5x45 (warmup)
    • 1x5x105
    • 1x5x135
    • 1x3x160
    • 1x3x185 (work)
    • 1x3x210
    • 1x6x235
  • Asst. #1 – Leg Press
    • 5 x 10 x 315
  • Asst. #2 – Leg Curls
    • 4 x 10 x 85
    • 1 x 9 x 80
  • GPP – Elliptical
    • 15 minutes, 130-ish strides per minute, 10 incline, 12 resistance

Today was not good. No idea why, but things just didn’t come together. Squats went ok, but I felt wobbly the entire time, lots of leaning forward but from balance, not a weight-shifting trying to get the weight up sort of thing. Then on curls geez, what happened? I was just pooped and couldn’t get the reps, even had to drop weight at the end and still couldn’t get the reps.

No idea what’s up.

Heck, I didn’t realize until just now that I totally forgot to foam roll.

Oh well. Shit happens. On to week 3!

Emoji – pistol.tk is now mine

With iOS 5 came Emoji. Emoji is a Japanese term for the picture characters or emoticons used in Japanese messages. Yes, it’s emoticon-like, but there’s a wider range provided. What was significant in iOS 5 (and Mac OS X 10.7 “Lion”) is bringing it formally into the OS due to the inclusion of Emoji in the Unicode 6.0 standard.

I discovered how to enable Emoji on my iPhone, I showed Wife and Daughter, and texting hasn’t been the same since. You can also get it on Lion.

The rest of this article might not make sense if you’re viewing it on a computer that can’t show Emoji.

Of course, the most amusing Emoji character is Unicode Character U+1F4A9, ‘PILE OF POO’. 💩 <– That little guy.

I’m not sure how he looks on other systems, but here on Apple-based OS’s, it’s not just a pile of poo, but it’s a pile of poo with a happy face. The Poo Man.

First, the artwork is amusing. Second, you have to realize there was an explicit decision made to include a character in the Unicode Standard that represented a pile of poo. Why? There was debate to include poo or not. There were justifications put forth as to why a character that represented a turd was important to put in there, and someone likely argued against its inclusion and put forth reasons for not including it in the standard. Then there were discussions as to what to name it. It’s not a lump, a mound, a group… it’s a pile. It’s not a turd, a shit, dung, no, it’s poo. This is now formalized: pile of poo. Imagine a group of people in suits sitting around a table debating all of these details. Isn’t technology wonderful? 🙂

The amusement was fine, but then I read on JWZ’s blog a little more about the pile of poo. Specifically, I saw the guys at Panic talking about the first Emoji domainhttp://💩.la

Yes, Poopla. The guys at Panic have created the most important website in the world. 😉

Alas, the Laos TLD (.la) doesn’t support Emoji registrations any more. However, it seems the territory of Tokelau and their .tk TLD still allows emoji registrations.

And I couldn’t help myself.

I registered: 🔫.tk. That’s the Emoji “Pistol” character (Unicode: U+1F52B (U+D83D U+DD2B), UTF-8: F0 9F 94 AB), dot tk.

With so many Emoji already taken, I was surprised it was still available.But now it’s mine, for all my geeky amusement.

The M&P – starting to carry

I believe the last entry I made about my M&P was this one, talking about accuracy issues.

Actually no, it was this one. 🙂

But both are important, if you care about backstory.

I ended up ordering sights from Dawson Precision. The rear sight is a Charger fixed rear, black, 0.125″ notch, serrated, item #018-190. Dawson says to match it up with their 0.180″ tall front. But in discussing things with my fellow KR Training instructors, that didn’t seem to wash by experiences and calculations. I ended up getting a fiber optic inserted front sight, 0.170″ tall x 0.100″ wide, item #021-039. So, a hundredth of an inch shorter. May not seem like much, but it matters.

Took me a little while to get them, since the Charger was on backorder. Then it was a matter of getting somewhere to install them. In the end I just took it to McBride’s and had their gunsmiths install it. First time I used them for smith work, and it went OK.

Unfortunately I’ve had no time to take it to the range to see how things perform, until this past Saturday. Was teaching at KR Training, so I knew I could get in a little range time. Alas, because I was teaching, it was truly just a little time. I didn’t have time to sit down and methodically poke at things, set up targets, shoot from distances with different ammos, and see how things performed. But I did get to shoot some, and Karl shot it too.

I mostly shot Speer Gold Dot 9mm 124 grain +P. Shot shy of 100 rounds. Karl had his small steel range fully set up, so I just shot on that range. I had no problems hitting anything I aimed at, from 10 yards to 25+. There’s one “hostage target” that has a 6″ plate that flaps when you hit it, but it’s partially obscured so maybe 4″ or so is actually exposed. Backing up to 25 yards and even a little beyond? No problems hitting it over and over and over again. I switched to some of my practice ammo (my handloads) and there too had no problems hitting things.

At this point, I feel confident enough in the gun and the setup to begin carrying the gun, and so I did. All through classes that Saturday I carried it, and it stayed on my hip on the way home. The XD-9 Service is being put to rest — for now. But I’m still not 100% sold on the M&P.

First, I want to do some more methodical shooting with the gun on paper to see how the groups are behaving. How are things grouping? Where’s point of impact vs. point of aim? etc.

Second, I just need to keep shooting it to see how things go. Just need to collect more data over time in more shooting situations and contexts. Sure I’ve put what now? maybe 1000 rounds or so through the gun? That’s just not enough. It’s not so much confidence in the gun, but ensuring I can accept how the gun performs. If it’s grouping 3-4″ at 25 yards, is that acceptable enough for me, especially when my XD-9 with the factory barrel groups 2.5″ with my handloads? Just have to see how well I can live with the performance. And some may say why would I use the gun then? Well, there’s more to the M&P than just the accuracy. There’s some ergonomic issues that just aren’t as ideal with the XD as the M&P. There’s a lot of factors in play. Only time will tell for me.

But, at least I move along.

2012-02-13 workout – Wendler 5/3/1 program, cycle 6, bench 2

A good day.

“Week 2”

  • 3 reps – Bench Press (working max: 220#)
    • 2x5x45 (warmup)
    • 1x5x95
    • 1x5x110
    • 1x3x135
    • 1x3x155 (work)
    • 1x3x180
    • 1x7x200
  • Asst. #1 – Bench Press
    • 5 x 10 x 135
  • Asst. #2 – 1-Arm Dumbbell Rows
    • 5 x 10 x 60
  • GPP – Elliptical
    • 15 minutes, steady pace around 130 strides per minute, incline “10”, resistance “12”
  • Foam rolling

Today was kinda interesting. I wasn’t there mentally, but again, just felt strong. 7 reps with 200 was most acceptable, and I wasn’t even dialed in mentally or even physically! The assistance work was just a breeze, and I even did 5x1xbw chins after each set of assistance benching. I’ll take today.

I did realize that with the GPP, I just have to change it up. “Aerobics” have always been boring to me. I hate running, I hate walking. It’s all boring boring boring. The GPP routine of the “tabata” stuff was fine, but on the machine just bored the dickens out of me. So I figure well, something is better than nothing else I’ll totally fall off the wagon. So if I want to change it up, fine. Today was just a steady but fair pace. Whatever it takes to keep me on the wagon, y’know?

Oh, and I finally bought a foam roller for the house. Now I can roll whenever I want to. It’s just too good to do. Even Wife and Kiddos found it pleasant and relaxing to use.