Blacksmithing

Saw this article posted to the ArtOfManliness website last night: Blacksmithing Basics.

I don’t know why, but I’ve wanted to try blacksmithing. It’s been a desire for a couple years now, ever since I discovered that Pioneer Farms offered classes in it. They have a Basic, Advanced, and then a Knife Making class. I’d want to take all 3, because I think the knife-making would be cool.

It’s on my slate for 2012 to take the class, tho I’ll probably wait until Fall to take it (my Spring is already booked fairly solid). Would love for Oldest to join me in the class; he said “maybe” which means I’m just going to force him to do it. He’ll groan, he’ll protest, then I’ll catch him enjoying it and he’ll be happy for having taken it. Kids…. 🙂

Why take it? I have no idea. It just seems cool. Maybe this is my mid-life crisis. Instead of buying a red sports car and trying to act like a kid again, I’m embracing more manly things like powerlifting and blacksmithing. I probably should learn how to weld too (another thing I’ve wanted to learn and may eventually take a class in as well). I don’t really know how it will parlay into anything useful in my life, but who says everything we do in life has to be immediately useful? Who knows where this may take me, but if nothing else, it sure looks like fun.

2012-01-04 workout – Wendler 5/3/1 program, cycle 5, Press 2

Improvement, and more experiments.

“Week 2”

  • “3 reps” – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 1x5x60
    • 1x5x75
    • 1x3x90
    • 1x3x105 (work)
    • 1x3x115
    • 1x7x130
  • Asst. #1 – Press
    • 4 x 10 x 70
    • 1 x 10/7/5 x 70 (rest-pause set)
    • Performed 1 chin-up after sets 1 and 2, with a slow negative. Set 3’s chin didn’t clear the bar, but still got a negative. Sets 4 and 5 just got a negative.
  • Asst. #2 – Supinated Close-grip Pulldowns
    • 4 x 10 x 130
    • 1 x 10/5/4 x 130 (rest-pause set)
  • GPP – Elliptical
    • Tabata style (20 sec. sprint, 10 sec. walk)
    • 2 minutes “walking”, around 100 strides per minute (warmup)
    • 5 “Tabata reps”, about 200-220 strides per minute

Much to go over.

Pressing. I generally feel strong with this movement and today was no exception. I cranked out 7 reps, which is more than I’ve done before at this weight. Not a pure PR, but most acceptable.

Assistance pressing felt much stronger too, as you can see with the rest-pause set, doing more reps this time around and with less rest. I believe last time I did 15 breaths during the pauses, only did 10 today. I’ll take that.

As I stated before, after each assistance press set I’ll do a chin-up with a nice slow negative. I wasn’t able to hit all sets with a chin, but I did get some. Huzzah! As long as I make progress, I’m happy. Another guy at the gym saw me doing this and mentioned there was a band to assist with chins. He found it for me, but I’m not sure I can use it. The band requires the use of the foot, and I’m too tall to get a full extension (I have to curl my legs behind me in order to do a full dead hang from the bar). I’ll probably play with it some and see if I can make it work. May not try this tho until next cycle.

I didn’t know how much the chins would affect the lat pulldowns, and it didn’t affect much, but towards the end I was hurting a bit more. 🙂 If I keep this routine up, I may try to make larger jumps per cycle (e.g. 10#) and allow my reps to go down to say the 5-8 range to again focus on building up the strength. I really want to be able to do chins with enough sets/reps (e.g. 5×5, then 5×10). I’ll get there. Just have to admit my wussiness and strive to grow stronger (and shed some flab, which is happening too).

As for GPP….

Sprints were killing my knees from the impact. Stationary bike? Just can’t get the resistance. But they recently got some new ellipticals. They’re heavy-duty and they can adjust the incline. Hrm. Could that simulate hill sprints? It was worth a shot. I got on the machine, fiddled with the settings and just picked “12” for an incline and “5” for resistance. I set out on a Tabata set and didn’t get far. My lower thighs and calves were killing me after about rep 5, but I wasn’t that winded. Hrm. Not sure. Plus it felt weird being on the machine. There is zero impact, which isn’t like normal walking around. Plus I felt like I was floating because there just wasn’t the same resistance you feel when you say walk up a hill or stairs. I’m going to keep trying it tho because there’s potential here towards a GPP solution that won’t kill my knees but could still give me a reasonable workout. I am going to first play with the resistance level, then the incline, and also my pace. We’ll see how it goes, I’ll keep fiddling with it.

Didn’t do the Agile 8 today. Had to scoot.

Quick note on diet.

I’m trying to work on simplifying. I’ve toyed around, up and down, this and that, and observed what it’s done to my body. My present approach? 200-250 grams of protein a day. About 100g will come from 2 whey drinks during the day (one as soon as I wake up, the other typically mid-afternoon). The other 100-150g will come via 3 regular meals with the family, about 35-50g per meal. That’ll be about a 6-8oz portion of meat, which isn’t as much as I think it is. I have to retrain my brain to say “no, you don’t need a mountain of meat, just enough”. Fats? I don’t worry about it. I’m not drinking a vat of lard, but I need some fats to work right and I’m just not sweating it much… we’re fairly low fat around here, but if I want to have that 3rd slice of thick-cut bacon I will because overall it doesn’t add up to much in my diet (due to Wife’s cooking). Carbs… fruit, veggies, grains. Strive to have at least 1 serving of fruit a day, whole fruit, not juice. All the cruciferous veggies I can handle; that CSA box from Johnson’s Backyard Garden does wonders here to fill this bill. Grains? breads, rices, beans, etc… In general I’m cutting them out of my diet, but because they are used to feed the rest of the family, and because I still enjoy a good Wife-made cookie, I can have some, just very small portion. Take my one hand, cup it, and it has to fit in that.

And I wonder if it’s already working. I generally float between 235-240# depending on the time of day, less in the morning, more in the evening. The past few weeks I’ve hovered more towards the 240 end of things. Last night I got on the scale before bed and was at 235#. That’s odd. This morning I checked again, and was about 233 or so. Not enough data points, but I still raised an eye brow.

FWIW, supplements are running as follows: the whey (referenced above); 2 NOW Adam men’s multivitamin, the softgel versions; 6g vitamin C, spread over the day; 6g fish oil, spread over the day; 3 Citrical at lunch (for some extra calcium and D3). Any other supps I’m pretty much giving up on because it’s all a waste of money.

2012-01-02 workout – Wendler 5/3/1 program, cycle 5, Squat 1

I like the new squat routine, but it will need some adjustment

“Week 1”

  • “5 reps” – Squat (working max: 250#)
    • 2x5x45 (warmup)
    • 1x5x100
    • 1x5x125
    • 1x3x150
    • 1x5x165 (work)
    • 1x5x190
    • 1x6x215
  • Asst. #1 – Leg Press
    • 5 x 10 x 225
  • Asst. #2 – Leg Curls
    • 5 x 10 x 70
  • GPP – Stationary Bike
    • Tabata style – 20 sec. fast (85-ish RPM), 10 sec. slow (60-ish RPM)
    • 2 minutes slow (warmup)
    • 8 “reps” (8 reps is one Tabata set)
    • 2 minutes slow (cooldown)
  • DeFranco Agile 8

I’m seriously wanting to improve my squat. So the change up is to try leg press as an assistance exercise. This layout is right out of Wendler’s “triumvirate” template. We’ll see if it helps boost my squat — I hope so. If not, I’ll reassess the weak points and go from there.

Squat itself was good. Mentally I was nowhere, which was good. No focusing on success or possible failure, just a clear head and moving the weight. Last cycle I did 5 reps so I figured if today I got at least 6 I’d be happy. I got 6 and 7 seemed like it would have been a struggle so I left it in the tank. I wish I did get 7 or 8, but I’ll take what I can in my progress.

On leg press, I think the last time I leg pressed was in high school. I had no idea how much weight I could move, but I knew it wouldn’t be like the guys I see that put a zillion plates on the thing and move it just a few inches. I’m doing this to help my squat, so I want to mimic that as much as I can. Foot position and angle is the same, get as full range of motion as possible going to “parallel” with my thighs and so on. I do think my feet were a little low on the platform, heels almost at the bottom edge of the platform; there’s a big circle in the middle of the platform mat for a logo and next time I’ll try putting the back edge of my heels inline with the bottom edge of that circle. Push it all the way through. 225 seemed like a reasonable place to start, and my thighs were sure asking me “what the hell are you doing?” afterwards. I think next time I’ll go to 275 and see how that goes.

Curls are fine, tho I may also bump that to 75 since I’m not getting as much hamstring work with assistance 1 now being leg press instead of more squats.

As for the GPP. Today I started at “resistance 7” and while doing the warmup just jacked it up to 10 (no, this one doesn’t go to 11). In the original Tabata study they worked at a rate of 85 RPM (don’t know what the “resting” rate was) so I thought to try that: full resistance that the machine can do, 85-ish during the work part, and 60-ish during the rest/warmup/cooldown part. It didn’t feel like much of anything, even after all that leg work I did. Hrm. Part of me thinks I should do then at least 2 Tabata sets, but that seems counterproductive. So I’m not sure what I’m going to do. One thought is to try another model of bike at the gym in case that can do more resistance. However, the gym owner just bought some new treadmills and elliptical machines. The elliptical’s intrigue me because they are high-end models, they can simulate some rather steep inclines. Makes me wonder if I could simulate hill sprints! So I may give that a whirl and see how it goes.

2011-12-30 workout – Wendler 5/3/1 program, cycle 5, Bench Press 1

The experimentation continues, and I need to make some changes.

“Week 1”

  • 5 reps – Bench Press (working max: 215#)
    • 2x5x45 (warmup)
    • 1x5x85
    • 1x5x110
    • 1x3x130
    • 1x5x140 (work)
    • 1x5x165
    • 1x10x185
  • Asst. #1 – Bench Press
    • 5 x 10 x 125
  • Asst. #2 – 1-Arm Dumbbell Rows
    • 5 x 10 x 55
  • Grip/Forearms – Reverse EZ Bar Curls
    • 2 x 5 x 40
    • 1 x 12/7/6 x 50 (rest-pause)
  • GPP – Stationary Bike
    • Tabata style – 20 sec. fast (100-120 RPM), 10 sec. slow (60-80 RPM)
    • 2 minutes, slow (warmup)
    • 1 Tabata “set”
    • 2 minutes, slow (cooldown)
  • DeFranco Agile 8

Bench went alright. I looked at past performance, figured 10 reps with 185 would make me happy. Cranked out 10. Happy.

I’m still having some stability issues with my legs and heavier weights (you just don’t notice it when the weight is light). But during the 165 set I hit a sweet spot. The legs were rock solid, pushing, I was up on my traps, good back arch — it seemed to be everything that I was supposed to do! I need to find that sweet spot again. Next bench session I may focus on trying to find the spot and be systematic about it. Plus, I may even do things like unrack the bar, if it feels wrong, re-rack it and reposition and try again. I need to find that sweet spot again.

On the curls. The bar is apparently 18#, so I’ll use 20 for easy of math. I had no idea how many I could do so I just put a dime on each side and went with it. One key factor here is that I’m not trying to move weight, I’m trying to focus on the brachioradialis. I’m trying to only move the weight through flexing the brachioradialis, nothing else. I do think I can go to 45 total next time, and/or do 3×10 with the last rest-pause. But on the same token, I just didn’t feel like today was the right day to do it. The day I get the most forearm work is deadlift day, between deadlifts, the hanging hip-leg raise, and then I add in the grippers. So I think I’m going to move these to that day as well. It may wind up being too much work, but this is all part of the experimentation. At least, I think I’ll get more benefit if I do it then than trying to do it today.

I gave the bike another shot too. This time I put the resistance on “5” (settings 1-10, 10 the hardest; did 3 last time). I think that will be a good setting to stick with for a little while, until my body adapts. When I got to “rep 4” I started to think that I wouldn’t want to finish. Rep 6 and I had to convince myself to finish. Rep 7 and I knew I’d hate myself if I stopped now with only 1 more to go. After 8 and then the cooldown? Geez… had a hard time getting off the bike. I think this is a good place for me to start. I didn’t want to puke afterwards, but I sure felt worked. But I know I’ve got a long way to go to really make the intensity what it needs to be. Still, this is a good start, and my knees are happier.

The M&P, second impressions

Finally got to the range to break in the M&P.

Here’s my first impressions. And here goes my second impressions, tho first with live fire.

Headed early to the Austin Rifle Club. Was joined by fellow KR Training Assistant Instructor Tom Hogel and longtime friend foo.c (here’s his entry about the range time).

What I shot was an M&P 9 (the “standard” model), Apex DCAEK and RAM trigger parts, Comp-Tac MTAC holster, Comp-Tac mag pouch, and the rear dots on the factory Novak sights are blacked out. I ran various ammo through it: Winchester White Box, some Federal “maroon box”, American Eagle 124 grain, my reloads, and some Speer Gold Dot 124 grain +P. This will be relevant later on.

Shot numerous ways. Started off just blazing away to see how she felt. Did some benchrest shooting at 25 yards. Did some offhand slow group shooting at various distances. Shot the FAST test. Ran some drills out of the DR Performance Practice Deck for iOS. Some one-handed shooting. Just did a lot of things to see how things went. And so… how did it go?

Generally speaking, I’m liking the gun. The ergonomics are just so much better — at least for me. But I was stinking up the joint today; I chalk that up to my brain shooting the XD and my hands shooting the M&P. I just need to get used to the gun, because it’s different enough.

For instance, the feel of where the trigger breaks is earlier on my M&P vs. my XD and so it messed with my timing and handling of things. The distance the trigger travels while shooting, while resetting, there’s both take-up and overtravel on the M&P… and the M&P trigger, tho better than factory, is still that “mush” spongy feeling, whereas my XD’s is rock solid and tight as a drum. Consequently, I was yanking the trigger all over the place. I started to wonder if I’m actually mashing the trigger always, if that’s just how I shoot my XD, but due to the differences in the gun it just became evident on the M&P whereas with the XD it’s such a brick it absorbed all my mashing (or I learned how to compensate for it with grip and other things). I have to use a lighter touch with the M&P. I will also have to relearn my grip because the recoil feels different and recovers different.

I also need to work on the present/press-out with the M&P. I don’t know for sure what it was, but I just went slow. Could be I was trying to do too much mental compensation for POI vs. POA I don’t know, was thinking too much instead of “just shut up and shoot”. Could be my eyes weren’t used to picking up a white dot vs. a red dot. Can’t say. Just need more work on it. Very evident during the FAST test.

Bottom line: I need a lot more trigger time with the gun to learn it.

But here’s the bigger deal… the gun performance itself.

Shot probably 400 rounds through it, various ammo (as noted above). No hiccups nor problems. That’s good. What wasn’t good was the accuracy. Using any 115 grain ammo (my reloads, WWB, Federal), the grouping was horrible — 6-8″ out at 25 yards. Unacceptable. But, shooting Gold Dot at 25 yards? 3-4″ group. Acceptable. Shooting the AE 124 grain? Also grouped just fine. Apparently the M&P 9’s were designed for 124 grain ammo (makes some sense, given most self-defense ammo is 124 grain), and will most of the great unwashed ever realize their 115 plinking isn’t that hot because many will never shoot beyond 7 or 10 yards?  So, the KKM barrel is going to be used. Will have to do a lot more testing with that to see how it fares. But the factory barrel just won’t cut it in my book. I took the various ammos on the advice of Dave Re, and IIRC he too found heavier bullets to work better (Dave, correct me if I am wrong).

The factory Novak sights? Gee if they aren’t horrible. I wouldn’t mind the front post being just a hair thinner, but really they aren’t bad. Tom had Dawson’s and one of foo.c’s had the M&P Pro’s sights, and being able to compare all 3 side-by-side I really don’t think the factory Novak’s are all that bad, just a wee fat on the front sight post. But…. I was consistently shooting left. I figured it was me, given the slapping plus how with the XD I always had that slight shoot-left problem due to how my index/trigger finger rubbed the frame. Well, part of the reason I wanted the M&P is because it alleviates the frame rub problem, but I still chalked up the slight left shooting to me. After a little more slow group shooting and some specific adjustments of my own shooting to look deeper into it, well… I ended up thinking maybe it was the sights, looked down at the slide, and I saw the rear sight was off-center (slightly left). And so, there we go. Factory sights were not set right. Had no allen wrench of size at the range, so I’ll see about doing a slight adjustment myself later on.

You know how the M&P is famous for auto-forwarding the slide? I hate it. First, it doesn’t happen all the time, most of the time, but not all. It messed with my head a lot because I’d see the slide go down and want to just keep going (GREAT! IT’S DOWN. SHOOT!) but I would want to rack the slide again, but I had already set up the gun for the drill with exactly the number of rounds and if I racked it would throw off the drill, and so I’d lose too much time thinking about all of this. Ugh. And then, a few times it didn’t work right. One time the slide dropped and it failed to load the chamber so the gun just went “click”. Another time it failed to fully strip the round and made quite a nice malfunction. I don’t need that shit in a gun that I wish to entrust my life to. I can see it being nice in a gaming situation, but for a carry gun? Well, it either needs to happen 100% of the time or not happen 100% of the time. To happen 92% of the time, 3% of the time it happens but something goes wrong, and 5% it doesn’t happen at all, that’s unacceptable. I found this as a possible mod to fix it, but I’ve only just started to look into things.

Also played around with Tom’s Raven Phantom holster with the Magpul cut. I cannot deny that it’s a great holster and you will draw much faster from it. But I just can’t wear it because of how it sits on my body. It just will NOT allow concealment, but it does on Tom’s. Differences in our body shapes and clothing. However, we fiddled around a bit and reset his holster from having no cant to a slight forward cant. Not sure the angle, but we just moved the rear loop to the “lower” holes. The cant was slight, but it was just enough that it worked better with my body. Plus there’s no question that while the holster is the “same” holster, the XD just did not ride as well as the M&P. So, when/if I get back on the OWB front, I think I’ll reconsider getting a Raven and see how it goes but wearing at that slight cant.

So in sum:

  • In general, I like it. Ergonomics work better, and yes I think the medium backstrap is what I want.
  • Rear sight needs to be adjusted.
  • Auto-forwarding sucks, IMHO.
  • Factory barrel is questionable, at least with 115 grain ammo. 124 seemed to shoot better. Would be curious how 147’s shoot. Am going to switch to the KKM and see how it does.
  • And I need a lot more time/experience with it to unlearn my XD habits and learn how to shoot this gun well.

And, it was a good day at the range.

So apparently I like Ethiopian food

I don’t know how I initially got the yen to try Ethiopian food, but I did… some long time ago.

I heard about this one restaurant, Taste of Ethiopia. It’s not in Austin, it’s in Pflugerville, which is just outside of Austin, and a schelp relative to where I live. I’ve been told it’s the best Ethiopian restaurant in the area, so I’ve been trying to go there for a while. But, it’s difficult to justify the long drive merely for a meal. However, today we had to do something up that way, so I figured we could finally try it. Yes, took the whole family. I figured they would be game to try something new and different, and given they liked Indian food, I figured I had a shot here.

Finding the place was no problem. It was a small but reasonable place. I saw they had a lunch buffet. We did tell the waitress we’d never had Ethiopian food before, so she explained a few things to us. She suggested we could try ordering off the menu and eating in the traditional family style. That style of eating is quite natural to me, either from Wife’s home-cookin’ roots or my Korean heritage. After thinking about it, we opted to do the buffet as the best way to survey a wide range of food. However, Oldest didn’t want the buffet; he saw this thing on the menu – Kitfo, and ordered it.

Let’s see if I can remember what was in the buffet. There was a lentil soup. Of course, the injera (which I’ll talk more about shortly). Doro Wot. A zucchini wot. I think ater kik. Some rice. Collards. Something with green beans and carrots. Another that was potato and cabbage (and turmeric). A few other things that I can’t remember.

But I tasted it all.

Oh my.

It was wonderful!

I love the seasoning. That berbere was just fantastic. I did love the way to eat it all too, with the injera – just tear some off and use it to pick up the food. The injera texture and flavor was really neat, very different. I’m not really a bread guy and by itself I doubt I’d eat it, but given its role in the meal it was really nice. I will say that I had to stop eating it and just use a fork, because I’m trying to keep the excessive bread/carb intake minimize, but boy it was hard today. 🙂

I am surprised to say I liked the zucchini wot the best! The doro wot was good, but it was chunks of white meat chicken; I think legs or thighs would have tasted better. They had a goat-meat dish on the menu, and if it’s a “goat wot” I bet that’d be good. This is just personal preference. I think something a little “greasier” would work well.

But what really got me? The Kitfo. Oh my. That was amazing. The seasoning was just so wonderful. The texture too was so velvety. There was just the right texture, the right seasonings, the right fat (I read now that there’s butter put on it). Oh, it was so damn good. My mouth just loved it in every way.

I see on the menu this chefuye, which could tempt me next time.

Gee. I really really liked this, far more than I expected I would. The kids liked it too. Oldest isn’t a big fan of hot-spicy food, but he couldn’t stop eating the Kitfo… it just draws you back, you just want to keep eating it.

I wish it wasn’t so far away.

I can’t wait to go back. I think next time we’ll order a few dishes, continue to try dishes we haven’t yet tried, and eat them family style. Wife also wants to try the honey wine… not sure she’ll like it (she wasn’t a fan of mead), but it could be prepared differently and/or complement the food just right.

Just before we left, the owner, Woinee Mariam, came out and we spoke with her. She was impressed with Oldest bucking the trend and ordering a traditional dish. 🙂  She was so kind, so sweet; she made us feel right at home. I love businesses like this, as you just want to keep supporting good people doing good things like this.

Can’t wait to go back.

2011-12-28 workout – Wendler 5/3/1 program, cycle 5, Deadlift 1

The experimentation and program change-up continues.

“Week 1”

  • “5 reps” – Deadlift (working max: 305#)
    • 1x5x125 (warmup)
    • 1x5x155
    • 1x3x185
    • 1x5x200 (work)
    • 1x5x230
    • 1x10x265
  • Asst. #1 – Good Mornings
    • 5 x 10 x 70
  • Asst. #2 – Hanging LegHip Raise
    • 5 x 7 x BW
  • GPP – Stationary Bike
    • Tabata style
    • 2 minutes slow, about 60-80 RPM (warmup)
    • 8 “reps”, as fast as I can, about 110-ish RPM during the 20 sec, about 60-80 during the 10
    • 2 minutes slow (cooldown)
  • DeFranco Agile 8
  • Grip
    • 3x10xT, 2 sec. hold between reps
    • 2x3x1, 2 sec. hold

There’s not a lot of changeup to the deadlift days, compared to cycle 4, in terms of general program changes. But there were a few changes that were last-minute decisions, and 1 mistake. 🙂

The deadlifts went fine. I cranked out 10, figured that was enough tho I probably could have done at least 2 more. I just wanted to leave some in the tank because I was rather sore from yesterday (huzzah rest-pause). I normally don’t work out 2 days in a row but had to this week because the gym was closed Monday due to Christmas. Recovery is important to old-fart me.

Good mornings are fine as well. I need to remember to not try to keep my eyes level with something “out in front of me” because that doesn’t allow me to get low enough. Need to let me eyes drop a little bit, or pick something lower/further out.

Hanging leg-hip raises are ok… my right shoulder continues to give me some issues, not really sure what it is, but it sometimes makes it difficult to do these. Consequently these didn’t go as well as I would have liked.

Now sprinting… as I’ve noted, my right knee is hurting and the pounding on the pavement from sprints is really making it hurt. I do not want to risk knee problems, a blow-out, something that affects my deadlifting, my squatting, or just my ability to get around! I will probably go back to sprints someday, but I’m going to need to drop some weight first — something that’s taking a higher priority for me. I was Googling around yesterday for exercises I could do Tabata-style that would fit well into things. Well, the original Tabata study was done on a stationary bike, so why not. Involves the knee, but not the impact, so let’s try it. I did it today and well… I just did NOT feel all winded and dead afterwards, which you should. I probably need to jack up the bike’s resistance a bit more (had it on “3”), and so I’ll continue to play with that. I also will try to find the original study itself (instead of all the summaries of it) to see exactly what protocol they used and attempt to replicate that and see how it goes. The bike may not work out, but for now it’s what I’ll try.

I’m also going to try to see how I can work the Agile 8 to be a bit more Tabata-like. Not all parts of it can lend to it, like the foam rolling. But the mountain climbers? The groiners? For sure they will work you. It may not be a strict Tabata thing here, but I may try to do something like right after I get off the bike, go right to the mountain climbers, the groiners, the rollovers into V sits, fire hydrants, then do the hip flexor stretch, then the foam rolling. And do them Tabata-like, so it’s not 20 reps of climbers but 20 seconds, then rest 10 seconds, then do groiners for 20 seconds, rest 10, and so on. That might add a little more work to the mix, y’know? I know that the Agile 8 has given me a little extra work and after tough days has been hard to get through, so hey, why not just add it to the mix?

Grip work. I pulled out the “T” gripper and thought “Gee, am I just feeling weak today? Did the deadlifts and leg raises take that much out of my grip today?” But I cranked along for 2×10. Then I pulled out the other “not-1” gripper… and upon noticing how easy it was I had a “V8” moment and realized I started with the more difficult gripper. Oh well. 🙂 But it was cool, and told me to jack up my grip work. So I went ahead and did another 1×10 with the “T” (for 3×10 total). Then I did a 2×3 with the “1” and if I couldn’t get the gripper fully closed I used my other hand to close it and then had the one hand hold for 2 count before releasing. I’ll probably jack up my gripper work this way from here out, may even drop the “S” gripper at this point. Next time I need to order from EliteFTS, I’ll probably put in for the “2” gripper, maybe the “1.5”.

Anyways, a generally good workout.

2011-12-27 workout – Wendler 5/3/1 program, cycle 5 Press – 1

Today was good. Read on, if you care.

“Week 1”

  • 5 reps – Press (working max: 145#)
    • 2x5x45 (warmup)
    • 1x5x55
    • 1x5x70
    • 1x3x85
    • 1x5x90 (work)
    • 1x5x105
    • 1x9x120
  • Asst. #1 – Press
    • 4 x 10 x 70
    • 1 x 10/5/4 x 70 (rest-pause set)
  • Asst. #2 – Supinated Close-grip Pulldowns
    • 4 x 10 x 130
    • 1 x 10/4/3 x 130 (rest-pause set)
  • GPP – Sprints
    • Tabata style (20 sec. sprint, 10 sec. walk)
    • 2 “laps” walking (warmup)
    • 8 “reps” (8 reps is one Tabata set)
    • 2 “laps” walking (cooldown)
  • DeFranco Agile 8

Today was good! I’m glad I took all of last week off as a “deload” week. My body thanks me for it. I felt good and eager to get back to the gym.

This begins my fifth cycle on the Wendler 5/3/1 program. I’m making some changes to the program, as I refine my goals and see what needs additional help and work. I’m moving away from the “Boring But Big” template and more to the “Triumvirate”. I’m still wanting to build strength (and muscle mass), but seeing where things need some help and trying to work to address those issues. Because of this, this cycle may not be “straight productive” as there will be some experimenting and changing around. But that’s all good. Need to continue to find what works for me and what I need. I’ll talk about the changes for each day as I go through “week 1” here. But know that in general I’m trying to address shortcomings and weaknesses, and trying to just work to be awesome. 🙂

On Press. First thing I realized is that I screwed up on weights. In my Excel spreadsheet where I do my calculations and tracking, I forgot to bump the “work max” from last cycle so I used the same “week 1” weights as the prior cycle. Oh well, I still cranked out 9 reps with 120, which is more than I did last time. Plus I did it with a LOT less rest between sets. So yeah, strength went up. I’m fine with that. I fixed the spreadsheet and will resume proper weights next workout.

One thing that happened while pressing? The weight is of course getting heavier, and I found at one point while working to get it overhead I clenched my butt and that helped to get the weight up. I didn’t plan on it, just happened, but I remembered reading somewhere recently that yes, you should be explicitly clenching your butt and using the whole body in the press. So I’m going to be working to ensure I get more full-body involvement like that on all my press sets.

I’m still doing pressing as the first assistance exercise, because it’s just good towards helping me get stronger and building some mass, some volume for my shoulders and triceps. All good. I did properly bump the weight here to 70 (from 65 last cycle). You can see tho that I added a modification at the end of the set: “rest pause”. What is rest-pause? Rest-pause is something from DoggCrapp Training. Here’s an explanation from Wendler’s 5/3/1 book, second edition:

A lifter will perform a movement, let’s use the press as an example, and perform an all-out set at a given weight. After this all out set, he will take 10-15 breaths and perform the press again with the same weight, obviously for less reps, to failure. He will rack the bar, take another 10-15 breaths and do another set to failure. So a rest/pause set would look like this:

Press – 155×10 reps, 10-15 breaths, 4 reps, 10-15 breaths, 2 reps

To make it easy: do one set for as many reps as you can, take short break, do the same weight to failure, take another rest and do one more set to failure. After the first set, your reps will diminish greatly so don’t be alarmed. You may only get 2-3 reps on the final set.

I’m curious to try it. DoggCrapp has a lot of good things about it, and I’m curious to try rest-pause to see what it might do for me. Note that I’m not doing DC-style training, merely taking the notion of rest-pause and applying it to the last set of my assistance work. So… why?

Well, when I was thinking about how to plan out this cycle, I realized that yes, I’d like to get some more attention to my arms. I didn’t really want to do curls and pressdowns and the like. Frankly, I think my triceps get a lot of work from all the pressing I do (13 sets of press, 13 sets of bench press, 26 sets in a week). But my biceps get about 10 sets from back work. And in fact, I don’t think I’m getting enough back work either, but I don’t think that’s truly a problem given the exercises I’m doing. And honestly, my arms are fine compared to the rest of my body… I just felt like I wanted to stress them a little more. But I didn’t really want to do curls for them.

Furthermore, I am wanting to move away from pulldowns and do chin/pull-ups. Why am I not doing them? Because I can’t do them. I’ve been working all this time towards building the strength I need to be able to do them. I’m not strong enough, I weigh too much, and put it together and it doesn’t happen. But I want to do them, I’d prefer to do them, they are more awesome than pulldowns. All the work I have been doing has been towards building up the strength to do them. But of course, if I end up doing them, at least for now, will I get enough back volume? Probably not, since I can’t crank out a large number of them.

So it’s my thinking to try rest-pause as a way to jack up the intensity some and see what it can do for me.

On that note then… pulldowns. So I am wanting to get away from pulldowns and work on doing chins. To that end, I opted to go from 5x10x120 to something like 5x8x130 with the last set being rest-pause (dropping to 120 if I needed to in order to get a good rest-pause set out). The intent is to focus on strength so I can do chins… kinda working my way down to perhaps a 5×5 set, with again the last set being rest-pause (using less weight if needed to get more volume). Well, get this….

I admit my ego here… I don’t feel like struggling to fail to do one chin-up, so I haven’t tried one in a while — too many eyes. I know they won’t care, but it’s just in my head. Sue me for being human. Well, today the gym was dead save for me and the gym owner. As I got towards the end of my pressing assistance work, he walked off the floor. I said why not. I grabbed the chin-up bar, put myself in a dead hang (tho knees bent, feet behind me because there’s just not enough clearance otherwise), and pulled up. Holy shit! I did one! Well, almost. I had to reach my chin up to clear the bar, but I did it! I personally want to say “1 chin up” is pulling myself above the bar, no chin-reaching, bar is even with my clavicles. So I’m not quite there, but I’m further than I was before! Huzzah! In fact, after I did my last set of presses, I did another chin. Same results. Whee!

Then when I hit the pulldowns, the 130 felt well… good. So I ended up doing 5×10 across with the last set rest-pause. If I really wanted 8 reps I probably would need to use 140. But, I’m not going to mess with it. Here’s what I’m going to do. Wendler recommends you do chin-ups between every pressing set. And so, I’m going to try that. I will start off doing it only between my assistance pressing sets (not the 5/3/1 sets). I will do a set of presses, then I will do 1 chin-up, getting up as high as I can and then doing a slow negative. Just 1, enough for now. If I get to a point where I can’t get high enough on the chin, then I’ll jump up and slow-negative it. Just 1 between each assistance pressing set. Then do pulldowns as normal. Once things are working well here, move to 2 reps, and so on. Let’s see where this takes me!

And the thing is, doing that will add more work for my back and arms, which is what I’m wanting. And so, everything is working out. I’m thrilled.

Next came sprints.

I’ve been trying to work myself up… 4 reps, 5 reps, and this was supposed to be 6 reps. But you know what? I find that when I get to 4 reps, that’s when I start to feel worked… by 5, that’s good and starting to kick in. So I’ve been feeling that gee, I really need to just buckle down and crank out the whole 8 reps. Another benefit? If in fact this is going to help my fat loss (coupled with more work to my diet) then well… the lighter I get, the more chinups I can do, right? 🙂 Yes, I’m going to use it as a motivator for chins. Why not?

Trouble is, sprinting is growing hard on me. Perhaps in part because of my weight, probably because I’m running on concrete (despite having some really good running shoes). But my right knee is hating me and I’m honestly afraid of what may happen.

So I’m going to have to look into what else I can do for GPP, Tabata style, that isn’t going to be so killer to my knee. I don’t want to risk a knee injury that could screw me for life, or even set me back in my deadlifting and squatting, y’know? It’s not worth it.

But still… went ahead for all 8 reps today and boy, it hurt. 🙂 Good hurt tho. Had to really convince myself to keep going because after rep 6 I wanted to stop and after rep 7 I said to myself “the faster you run, the faster it’ll be over”. I did not want to do it, but I know… you have to. It’s the only way to get better, to push yourself, to push beyond your limits, to do what is uncomfortable.

Making Memories

After Daughter snagged her first deer, my father-in-law (FIL) checked with the property owner of his deer lease to see if he could bring his grandkids out to do a youth hunt (spike and doe). Lease owner said yes. FIL told me. We worked out a date, and it was set and ready.

This was going to just be Oldest and Daughter; Youngest has finally expressed interest in hunting. We thought about taking him along, maybe he could sit in a stand with his “Pa-pa” and Brother and just watch and learn, but alas the stands are small and it’s hard enough to fit 2 people in. Youngest was cool with it tho as it gave him some “spoil me” time with Mom. 🙂

Packed up the gear and the kids and away we went. Met my FIL up there. Got to the property, took care of a few chores, then got dressed in warmer clothing to go sit in the stands. My FIL took Oldest, I sat with Daughter. I took my Wilson Combat AR-patterned rifle in 6.8 SPC with the Leupold VX-R 3-9×50, Wilson Combat’s 6.8 ammo using a 95 grain Barnes TTSX bullet. Oldest wanted to use the Savage .308 bolt-action, but I managed to talk him into shooting Pa-pa’s trusty .25-06 deer rifle. My FIL has hunted all his life and shot just about everything out there, and he considers .25-06 to be about the best thing for hunting out here given how flat it shoots. I trust his word, he’s far more experienced than I. Due to this, I thought it’d be good for Oldest to expand his horizons and try something else just to see how it compares, especially something that Dad doesn’t have. But there’s more to this angle of the story later….

You have to understand that Mills County is overrun with deer. After we did our chores and before we went to the stands, FIL and Oldest ran back into town for some supplies. Daughter and I stayed at the property and the property-owner’s daughter took us around the area in their Polaris Ranger Crew (DAMN that thing is fun, I want one, Santa!). Showed us a lot of the area, which was really neat. We saw so many deer running around. Just a ton of deer. Unreal. So yeah, a little herd management is in order.

Since there were so many deer and since we were just going for does, there really wasn’t much need to be picky. Just look for older does, ones without yearlings, and then the biggest one of the lot. No need to sit for hours and agonize, y’know?

We didn’t need to sit long at all.

Started out with 4 does coming in to feed. We glassed them and figured out which one was the taker. Alas, Daughter could never get a clear shot. Either the doe was in a wrong position, or there was a tree in the way.

As we waited, more came in. And more. Probably had a dozen deer poking around (I was told this was an abnormally low count; more typical to have 30+, and sometimes upwards of 50-60 or more at a time… yeah, that ridiculous; I’m sure if we had waited longer we would have seen more). Of them all, only 1 buck. Small one, I believe just a 6 pointer (if I remember correctly). Too small and young to take, legally or management wise. There was one doe that was simply gorgeous; the coloring of her fur, this very light tan with the white under her, impossible to describe to do it justice, but she stood out beautifully. Daughter asked if she could take her, but no, one that good needs to be left around to breed.

But the waiting is always the hardest part, especially when you’re a child and the weight of that rifle starts to wear on you. But we kept waiting and waiting… and eventually Daughter had a clear shot on a big old doe.

She took it.

I could see immediately that it was hit, shoulder area. It ran no more than 50 yards before coming to rest.

Interestingly, while the other deer ran off, they didn’t run far. I thought it was odd they didn’t all hit the tree line and vanish.

We waited.

“Come on Dad! Let’s go see her!”

“No. Let’s wait. There’s 30 minutes of legal light left… let’s just wait. You never know.”

You see, the land owner was kind enough to allow me to also take a doe. So as soon as we confirmed Daughter’s doe was down, no reason to not switch off and let me try. The doe wasn’t going to go anywhere, and again, 30 minutes? No problem to wait, right?

And so I waited… Daughter grew impatient. I understand completely. But something told me to wait.

*BOOM* we hear in the distance.

(look at Daughter) “Hey… that must have been your brother.” We had been wondering how things were going for them. I guess that answered that question. Looking back, I realize the sound of his gunshot was a lot louder than I would have expected from a .25-06. I later found out why. You see, in my FIL’s rush to get out of the house he grabbed the .25-06 ammo, but not the .25-06 rifle. So when they got to the stand they realized they had a problem! FIL called back to the farm house and the property owner’s daughter let Oldest shoot her rifle — she doesn’t let anyone shoot her rifle (I later saw it, gorgeous wood work, fine piece). The rifle is chambered in .240 Weatherby Magnum. So uh… yeah… it’s got a lot more oomph. Oldest thought it was pretty cool, and I think it gave him some perspective.

Meanwhile, back in our stand….

Eventually I gave in. There was maybe 10 minutes of legal time left, so why not.

We packed our stuff up. Daughter climbed down the ladder. I started to climb down. Got one foot out the door when I looked up and out the window.

(to myself) “Oh shit! They’re coming back!”

(down the ladder) “Daughter, they’re coming back! Don’t move!!”

“OK, Dad!”

Sure enough, the ones that did hit the trees were coming back. I’m sure it was the same group, or at least, that one little buck was the same little buck.

I quickly grabbed the rifle and went to re-load it. This is one of the down-sides to an AR-patterned rifle for hunting: loading it will be LOUD. But I had no choice. I inserted the magazine, pulled back the charging handle and let it slam home. But thankfully no one noticed! No deer flinched, tho I winced in anticipation.

But the ugly part? I was in a horrible position. I didn’t want to move. I had one leg out the door, which then got wedged between the bottom of the door frame and the bottom of the door (my shin is still aching and bruised). I was basically kneeling, bad position, the rifle wasn’t well rested. I wanted to move, but was afraid of making too much noise (I’m big, the stand was very small, it was just difficult to move around without making noise). So I just did my best.

I glassed around, picked one that looked good. Slow smooth trigger press….

*click*

WTF?

Actually it was more like *CLICK*… it was a deafening silence.

First thought, dud? Do remedial action, and that told me the problem: I hadn’t seated the magazine all the way. Damnit. And I had previously told Daughter to always check the seating. *sigh*  Now I had to pull the charging handle again….. *cringe*…. and I did, it slammed home, and they heard it this time. Deer scattered, but not too far. Ugh.

My heart and head were racing. Time was ticking away. I really wanted to bag a deer as it would be sweet if all 3 of us got our deer in one evening.

I settled back down, the deer came back in. I tried to find a reasonable deer as quickly as I could. Found one, pressed off a shot… *BOOM* (good, it went boom not click).

And as soon as I saw the deer run, I doubt I had hit it. I watched as it made the treeline, no indication of faltering.

*sigh*

I did wonder if it could this be the rifle again having problems? Was it not the scope? I’m still wary with this setup, and I want to use it as much as possible to build back my confidence in the equipment platform. But in this case, I do figure it was my fault. I had a crappy shooting position and I was stubborn to not improve the position. Thinking back, I think I may have rested the barrel on the window ledge, not the rail tube. With the short length of the rifle, me being basically in the back of the stand, I recall when I first rested the rifle it “naturally” rested on the barrel, so I readjusted to rest the rail so the barrel floated. Well, when I had to reload I think in my haste I may have put it back down on the barrel, and that’s going to skew things. *sigh*  Stupid as well because I knew I’d have another chance in the morning, so why didn’t I just take the chance to get a better shot now? I was impatient, due to both excitement and being mad at myself for screwing up.

Oh well. I learned something, and will eventually stop kicking myself over it.

We went ahead and found Daughter’s doe. Notified my FIL. Eventually they came up on the Polaris with Oldest and his doe already in the back. We then headed to the barn, got the tractor (raise up the hay spear, hang the gambrel from it), and headed off to another part of the property to field dress the deer. I watched my FIL expertly clean the deer. I’ve cleaned things before, but still lack supreme confidence in my ability to dress things correctly and cleanly. So I took a lot of mental notes, knowing that when I got my deer I would clean her.

Deer cleaned. Hung up in the barn (it was going to be so cold that night). Off to bed we went, with 2 happy hunters… and a happy Grandfather.

The next morning I arose. I was going to get my deer.

Got suited up in my long-johns and gear, grabbed the 6.8, and my FIL drove me out to the stand. Opted to use the same stand as I did yesterday. Into the stand I went (solo) and FIL drove back to the house. Was out there about 6:40 AM, so I didn’t have to wait long for sunrise (legal shoot time started at 7:00).

Shortly after legal time, one small doe came out of the woods followed by a couple of others. The others ran up the hill out of sight, but the one came in to feed. I glassed her and knew she was too small and young to take, but I still studied her.

You see, everyone tells me I need to take neck shots. I see why they aren’t promoted to young hunters or inexperienced hunters, because a vitals shot is a more sure thing and a lot easier to hit. Neck shot, you have to get it just right. But if you do, you save a lot of meat and should get a “DRT” (Dead Right There) hit and not have to chase/track the deer, which is ideal. I’ve been studying the anatomy of things and I wanted to do my first neck shot on this deer. So while this little doe wasn’t going to be shot, I kept watching and studying her in my binoculars to be sure I felt comfortable with shot placement.

I kept seeing movement by the tree line. Other does were coming out, but none wanted to come in. No matter. More will come. Patience.

Eventually some did, but either not shootable or not in a shootable position. Then I see off to my right, some others come in. One stood out to me: a 4-point buck, limping pretty badly. His right hind leg was messed up somehow. His left side was facing me so I couldn’t tell exactly what was wrong, but it was a good limp. He was followed by a doe, which I figured was his girlfriend. The buck eventually laid down while the doe poked around at food. I glassed her. She looked good, a taker.

I waited for an opportunity. Yes, I was going to take the neck shot.

She gave it to me.

DRT.

Obviously I didn’t need to wait. Signaled to my FIL that she was DRT. Packed up the bag. Headed down the ladder.

Walked about 90 yards to see her…. and then I realized… her was a him.

Yes, I had shot a spike. The antlers were barely peeking out of the fur on top of his head, but they were there. Who would have known at 90 yards? Impossible to have known. Size and coloration and everything looked like an older doe. But… wasn’t.

FIL later told me he was standing out in another field watching and saw the limping buck and the one I shot trotting over my way. FIL said that he had turned around to walk back to the house and hadn’t gone 10 steps when he heard me shoot and knew it was time to get in the Polaris to come get me. 🙂

We loaded him up, got the tractor, and under the expert tutelage of my FIL I field dressed the deer. I do feel more confident and, provided time isn’t critical, will certainly continue to dress and quarter my own in the future. The kiddos? They’re not quite ready for it. 🙂  Managed to save the heart and liver for the dog (she loves deer liver). I also was able to see that my neck shot was a little low, base of the neck, but still did the job of DRT. I learned from the experience.

Kiddos were done. They were ready to head home. I figure long weekends in the field will come later. I haven’t found the right words for hunting, but I have them for fishing. See, there’s “fishing” and then there’s “catching”. You can fish all day and never catch a thing and it’s a good day fishing. As a kid, as a first time fisherman, you want to catch; you don’t want to sit there and wait for hours and hours and never catch any fish. But the more you fish, the more you’re happy to sit and wait, to fish, to work, and again if you go home empty-handed after sitting all day on the water, that’s alright. For me, I’m transitioning from catching to fishing… well, hunting. I still want to take things home, I still get excited, I still want to “catch”. But I’m growing more and more content to sit, to wait. To see. The kiddos? Well, this was Oldest’s first deer and second kill; it was Daughter’s first whitetail and second kill. So they’re still squarely in the “catching” camp. And once we caught, they wanted to get back to the warmth and comfort of home. It just means we have to go hunting more often, that’s all. 🙂

In the end tho, it was a great time. I’m so happy that my FIL got to spend time with his grandkids. I know he’s been looking forward to hunting with them for a long time, and finally he was able to. He told me Oldest was so thrilled, so excited, and listening to my FIL recount the moments tells me that he’s got some pretty happy memories made by this hunting trip. To me, that’s what it was all about.

BTW, no pics because my phone camera doesn’t have a flash, but FIL’s did. So he took all the pictures. But he’s still out hunting for a few days and the reception out there is pretty bad. When he gets back home he’ll send me the pics he took.

I learned a lot on this trip, be it to double-check the seating on your magazine, to just risk improving your shooting position, that I really want a Polaris Ranger, improvement in my cleaning/field dressing skills, or to strive for the neck shot (DRT is good). I learned. It was enjoyable to spend time with my father-in-law and to learn from him. I liked being out with my kiddos, but again, I think the best part of this was enabling Grandpa and Grandkids to make some memories together. I know the Kiddos were happy for it and are looking forward to more opportunities in the future, as is Grandpa.

Back from hunting

Just returned from a successful whitetail deer hunt with my father-in-law. Took Oldest and Daughter. We each got a deer. I’ll regale you with tales from the hunt later. Must catch up on numerous things first.