2016-10-07 training log

I’m really excited.

Today I hit 160 for 4 reps. You see, my all-time best Press is 165 for either 1 or 2 reps — I have one set of records saying 1 rep and another saying 2. So I figure, hit 165 for 3 and either way I’ve bested it. 🙂

And… that WILL happen next cycle!

Here’s the thing tho.

That dizzy issue? I found something else that might help. Today before I set up, I held my breath and clenched/tightened everything in my body. Hold that for a few seconds – that causes the dizzy to happen. I found if I do that as a part of my setup, let it settle, then get under the bar, it was a HUGE help. Basically I got the dizzy out of the way and now I could just go. However, it wasn’t a great run today because I was so focused on dealing with that issue I faltered in another key area: staying tight. On my heavier sets I just did not have the body tightness I needed – I could feel it in my torso, abs just not doing anything. Focused one place, unfocused in another.

And so as a result, when rep 1 @ 160 came down I had to take a step to regain balance. Then the other 3 reps were less than ideal because form was just shot. I know I could have pushed out 1 more rep, and probably ground out a 2nd, but meh – just rack it.

Still, I’m happy with things in general. That I’m so close to a new all-time PR, and that I’m continuing to make progress on my setup so I can function, that’s all good. It will just take time to dial it in. And frankly, it’s almost time to reset, so when that happens I should be able to put more focus into the setup stuff.

Apart from that, everything worked through ok. Upped the weights on some things, so again I’m getting things dialed in for where I want them during this phase. All in all, good.

So, this marks the end of the first cycle on this modified “massing” template. I’m generally happy with how it’s going. I upped the volume just a bit, changed the rep schemes a little and weights accordingly, and adjusted what exercises are done to be a little more rounded and less taxing (in the bad way) on my body (e.g. removing pullups, having a work-up on pulldowns). Looking forward to starting cycle 2 on it next week.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Press
    • bar x whatever
    • 70 x 5 (warmup sets superset with band pull-aparts)
    • 85 x 5
    • 100 x 3
    • 130 x 5 (work sets superset with pulldowns)
    • 145 x 3
    • 160 x 4 (4RM PR)
  • Close-Grip Bench Press
    • 155 x 10 (sets superset with pulldowns)
    • 155 x 10
    • 155 x 10
    • 155 x 10
    • 155 x 8
  • Face Pulls
    • 80 x 15
    • 80 x 15
    • 80 x 15
    • 80 x 15
  • Lateral Raises
    • 20e x 12
    • 20e x 12
    • 20e x 10
    • 20e x 9
  • Lying Triceps Extensions (superset with curls)
    • 65 x 12
    • 65 x 12
    • 65 x 12
    • 65 x 8
  • Close-grip EZ-bar Curls
    • 65 x 12
    • 65 x 12
    • 65 x 10
    • 65 x 8

2016-10-06 training log

It was.

I felt really good. Every lift was going well. Felt in the groove. Weight going up like a feather.

But after hitting 6 reps, I just stopped. I mean, it’s a 6RM, but whatever because it’s really just the first time I’ve stopped at 6 reps 😉 I’d gather I had at least 3 left in the tank, but that’s fine. I mean, today’s really just about getting 1 so 5 more is gravy. I’m fine with this. I’m supposed to only do prescribed reps anyways, right?

Did walking lunges instead of split squats because boredom.

Dropped bridges because time. Got a bunch to do today.

But whatevers. Not a bad day.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Deadlift
    • 145 x 5
    • 180 x 5
    • 215 x 3
    • 270 x 5
    • 305 x 3
    • 340 x 6 (6RM PR)
  • Walking lunges
    • BW x 12e
    • BW x 12e
    • BW x 12e
    • BW x 12e
    • BW x 12e
  • Twisting Crunches (superset with lunges)
    • BW x 16
    • BW x 16
    • BW x 16
    • BW x 14
  • Seated Calf Raises
    • 45 x 12
    • 45 x 12
    • 45 x 12
    • 45 x 12

A little work

In light of my “Getting To Work” post… I’ve started to get to work.

I happen to be at the KR Training ranch today, so I did a little range work.

Started with Rangemaster Bullseye. Wasn’t worth recording the scores. Basically, I know I can shoot at least a 270 (90%), and so if I don’t, I’m not going to bother recording the score. But I will take notes on my performance. Here it was pretty simple: both runs, just continue to work at 15 and 25 yards. I also found myself shooting high at 15 (and always 15 for some odd reason). Sight picture issues for sure.

After a couple runs of that, I did 2 runs of the “3 Seconds or Less” drill. First was just to change gears and clean it. Second was to not worry about points or score but to use it as some particular shooting strings and push myself faster to see what falls apart. I made some good times, but also got C-zone hits. Still, it was enlightening.

Then I ran Rangemaster Core Skills a couple times. Shot over 100 score each time, but each run had its issues. I made good time the first run but a lot of C-zone hits. Worse time next run, but better accuracy.

Big things I saw:

  • I am getting better at one-handed shooting – better than I think I can do, so I need to just keep doing this to build confidence at faster speeds.
  • I need to get better at “fast” shooting at distances, like 7-15 yards.

I spoke with Karl. His suggestion was because I can shoot fast (e.g. 0.1x second splits at 3 yards) that I do have the physical ability to run the trigger fast. So that’s not a problem. That I should do a bunch of shooting at 3 yards to really learn the rhythm of 0.2 second splits. While doing this, just “watch the movie” – just keep watching the front sight, really working to keep your eyes open, and just taking in what the eyes are seeing, learning that information. Then back up to 4 yards and run 0.2x splits and all A-zone hits. After that is determined solid, back up to 5 yards, and repeat. Just keep doing this until the wheels start to fall off (e.g. when you get D-zone hits), then maybe back up a bit (to the point where you were getting C-zones) and start to figure out what’s going on and work at that point until you are getting A’s. Then back up another yard, and just keep going.

While there’s still lots of things for me to do (15+ yard accuracy, reloads, etc.), this is identifying something that’s been something I’ve been seeing since this summer but only now am quantifying it as something to focus on.

More work.

 

Getting to work

After being less than satisfied with my performance at the Rangemaster Advanced Instructor course a couple weeks ago, I’ve been examining my performance. There’s a couple things in play: 1. hardware, 2. software.

Hardware

Guns and ammo I think played a small part. Small.

Gun

I was using my “backup” M&P9. I noticed this gun, despite supposing to have an Apex Tactical DCAEK trigger, while it had a very nice travel and reset also had a very hard break. My primary M&P9 had been in the shop for some long overdue TLC, and I got it back just prior to class – didn’t have a chance to shoot it and verify it before class, so I didn’t use it in class. The trigger on that, certainly Apex DCAEK, is a hair longer on the reset but the press and break is a little smoother and “rolling”.

I finally got to put a pull-weight gauge to them. My primary? 5.25 lbs. The backup? 7.25 lbs. Whoa. That’s not good – worse than factory! I’m going to investigate this at another time, but suffice it to say that while the weight isn’t a problem, the break is a problem. Difficult to convey here, but for sure that HARD break contributed to difficulties when you needed a more precision trigger press (e.g. fast mashing at 3 yards and you don’t notice it, but trying to be precise at 25 yards and for sure it gets in the way).

As well, there’s the whole auto-forward “undocumented feature” I keep lamenting about. This just keeps getting in my way. If I don’t think about it, then it has the inconsistent and problematic behavior. If then I do think about it, it causes me to pause and stutter (more on this below). Either way, somehow it gets in the way. I’m tired of it.

In discussing with a friend of mine, I wondered if weak magazine springs could be involved. So right after class I ordered brand new mag springs for all my practice magazines. I used them, and still auto-forwards sporadically, tho IIRC I had no failures to strip (but give it time…). The old springs were only about 1 – 1.5 coils compressed, so not bad but for sure the new springs are noticeably better.

But then, I got to dry fire a SIG 320. That’s the factory trigger? Oh lawdy lawdy.

Ammo

During the Rangemaster class, I shot Freedom Munitions 9mm 124 grain round-nose remanufactured. Have shot thousands upon thousands of rounds of FM ammo, it’s generally fine. However, I noticed sometimes at longer distances there’d be one weird flier, but I shrugged it off as me sucking. Interesting data point was Karl (i.e. USPSA GM and far more experienced and capable than I am) happened to be shooting the same ammo. Karl remarked to me observing weird ammo behaviors. So… hrm.

So the other morning while out at KR Training, I brought out a solid benchrest and a bunch of ammo:

  • Freedom Munitions 9mm 124gr RN reman
  • Blazer Brass 9mm 124gr FMJ
  • PMC 115gr FMJ
  • American Eagle 124gr FMJ
  • Speer Gold Dot 124gr +P GDHP
  • Speer Gold Dot 147gr GDHP

I had also ordered some Freedom Munitions 147gr RN and HP, but it still hasn’t shipped.

See, I did some reading on the FM ammo as it pertains to accuracy. Seems some questions exist, because of the use of plated bullets and then issues of (too much) velocity, crimp, etc. and how that could be a factor. It might be one thing to use plated when you handload, but when its an automated machine cranking them out, consistency may waver. It’s one reason I ordered the 147’s from FM to see how a lower velocity might come into play. Karl ordered some of their match ammo to see how it fares. To be continued…

I used my primary M&P, shooting multiple strings from 25 yards benchrest. I also did some runs of the Rangemaster Bullseye Course.

Summary? While I’d still love to collect more data, it does start to look like the FM may not be as accurate out to distances, compared to all the other ammo I shot. But it’s only a leaning – I’d really want to continue collecting data.

I’ll still happily shoot it, because cost and volume and it’s still generally just fine. But it’s the sort of thing where if I know I’m going to be doing something at longer distances where precision matters (e.g.  having to pass a qualification that will have 25 yard shooting with a tight target, e.g. B-8), I may use another ammo.

Only slightly…only slightly

Do I think guns and ammo played a part in my performance? Yes. But only a small part, like maybe < 5%.

But it’s still 100% on me, because it’s my gun, my ammo, my choices.

Software

This is really where it’s at – me and my skills.

The biggest thing I realized about my class performance was I wasn’t “just shooting”. I was thinking too much, worried too much, concerned about so many things that shouldn’t matter, and not just shooting, not just trusting the (new) level of my ability.

So in my first real range time since class, it was all about shooting the Rangemaster Core Skills. Just shut up and do it cold.

I scored a 108.

That’s the best I’ve shot on it, and I could have broken 110 had I not brain-farted on one string.

I went back in my records. I realize I’ve only shot Core Skills a handful of times. So I put all of my data into a spreadsheet on my iPhone so I could more easily track my times and scores.

First time I shot it? scored an 80, and was dropping points at 15 and 25 yards, plus the 1-handed.

I shot a 97.91 at the Advanced Instructor class, with 197 points and slow times.

This last time was a 191 points and a 35.31 on time.  Note: to get a 125 score, it’s shoot clean (200 points) in 32 seconds.

Seeing all the numbers in a spreadsheet, I could see where things are per string. For sure I’m getting better at longer distances, both in time and accuracy – this makes me VERY happy since it’s where I’ve been putting in a lot of work. I can see where I blow things, e.g. this last run on the “3 chest 2 head” I brain farted and shot 2 then transitioned…DUH…transition back then continue. But the important thing is seeing where I’m improving and where I can continue to improve. Frankly, one cool surprise is watching my WHO improving (going from like 5.31 and dropping shots, to 3.59 clean). Still slow, but better.

But the real big thing? I just shot. I had the pressure of someone else watching me, but I just turned off and performed. A big part? Just trusting – do right, watch the front sight, crush grip the hell out of the gun, press the trigger, move move move, don’t worry about the hits because if you do everything right they will be there. I’ve still got a ways to go, but I’m happy to be identifying my problems so I can work on them.

I did end the day with another run of the drill and blew it – had stupid things happen. A draw and got hung up in my clothing. At 15 yards firing 3 shots and thinking “wait… it’s 4 shots right?” Ed chimes in “it’s 4 shots” – damnit, bang. Or getting ahead of myself on the reload and totally flubbing the whole string. I didn’t bother recording this run. Brain had faded.

My goals? Being able to score 125 on this test, then being able to score at least 125 cold, on-demand, consistently. As well, being able to shoot the Rangemaster Bullseye, cold, on-demand, consistently with at least a 285. I can break 285, just not consistent enough.

Onwards

So the hardware? Whatever. I’ll keep shooting my M&P and my Freedom Munitions, but I cannot deny my SIG 320 interest growing stronger every day.

The software? Continue to work on things: concealment draw, reload, 15-25 yard shooting (esp. now shooting them under time pressures and on smaller targets), SHO & WHO. All the good things.

There’s always a place you can improve.

2016-10-04 training log

This was good. Solid.

Bench work-up went well. I continue to find it fascinating how the tighter you are, the lighter the weights feel. I had one set where my setup was awesome and after unracking things felt so light. I wasn’t able to achieve that same awesome setup, still good just not as awesome, so something to continue to work on.

I’m getting the weight on the assistance work dialed in. Inclines where they should be, the lat-pulldowns between pressing sets are working well. Shrugs have lower weight but better form. All in all, things are good.

Very happy with today.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Bench Press
    • bar x whatever
    • 100 x 5 (warmup sets superset with band pull-aparts)
    • 125 x 5
    • 150 x 3
    • 190 x 5 (work sets superset with neutral-grip pulldowns)
    • 215 x 3
    • 240 x 6 (6RM PR)
  • Incline Press
    • 135 x 10 (sets superset with neutral-grip pulldowns)
    • 135 x 10
    • 135 x 10
    • 135 x 8
    • 135 x 7
  • Cable Rows
    • 120 x 12
    • 120 x 12
    • 120 x 10
    • 120 x 10
  • Shrugs
    • 195 x 15
    • 195 x 15
    • 195 x 15
    • 195 x 10
  • Rope-handle pressdowns (superset with curls)
    • 55 x 12
    • 55 x 12
    • 55 x 12
    • 55 x 12
  • Hammer Curls (alternate, across body)
    • 30e x 12
    • 30e x 12
    • 30e x 12
    • 30e x 10

2016-10-03 training log

That was satisfying.

5/3/1 week. And yeah, maybe I should have stopped at 3 reps, but things just felt good so I kept going. Managed to get 5 reps at 290 — which is a 5RM PR for me. Rep 5 did have a slight pause at the sticking point, so I did rack it. And of course 3 reps would have been the proper thing to do on this adjusted program but geez… things did feel good, moving well, depth, all that. I saw no reason to NOT forge ahead. 🙂

I think in part I’m excited on two counts.

First, 230 is an interesting number for me. Way back when I started lifting again, I started with “Starting Strength” and got to 230 on my squat before stalling out pretty hard. I know it was a sloppy 230 as well. I struggled for a long time to get through this barrier. So it always stands out to me when I do 230, especially when now it’s just some warm-up weight.

Second, I’m closing in on 300, which is a great milestone. And when I break 300, that means I’m close to my all-time PR and breaking that. Soon. Soon.

For sure it energized me too, because I banged through the stiff-legs fast and easy, done before I knew it.

Hypers and crunches get bumped up a bit – instead of arms crossed on chest, now interlaced fingers behind the head.

But whatever. In the end, a pretty good day.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Squats
    • bar x whatever
    • 120 x 5
    • 155 x 5
    • 185 x 3
    • 230 x 5
    • 260 x 3
    • 290 x 5
  • Straight-leg Deadlift
    • 185 x 10
    • 185 x 10
    • 185 x 10
    • 185 x 10
    • 185 x 10
  • Leg Curls
    • 35 x 12
    • 35 x 12
    • 35 x 10
    • 35 x 10
  • Hyperextensions, fingers interlaced behind head (superset with crunches)
    • BW x 10
    • BW x 10
    • BW x 10
    • BW x 10
  • Crunches, fingers interlaced behind head
    • BW x 15
    • BW x 13
    • BW x 10
    • BW x 10
  • Standing Calf Raises
    • 55 x 12
    • 55 x 12
    • 55 x 12
    • 55 x 12

Experiments

So I’m out at KR Training today.

Because of some scheduling and carpooling, I have the good fortune of having the morning to do some experimenting and exploration.

Remember my curiousity about my M&P’s? and some ammo wonderings?

Going to go explore. How deep I can explore all depends how things go and how time and the day rolls. But whatever I do, I’ll be reporting.

Stay tuned…

2016-09-30 training log

Best part? The cooler weather — had to wear a sweatshirt on my walk to the gym. 🙂

All in all, going well. Pressing was fine. My “dizzy” issues of course are worse when I’m defatting and running low carb. Today when I did my setup, I got everything tensed up, deep breaths, all helps me get started — but then I totally relaxed and let things fade. As soon as things felt normal, I quickly tensed up and unracked. No rushing, but just trying to “get dizzy” when I know it’s safe and controllable. That helped. Going to have to continue exploring that approach.

But pressing was fine. Goal was 5 reps (again, trying really pare back), but things felt so good I went for a 6th.

I am happy with the way I’m doing pulldowns down. I read something the other day that put it in perspective — when you just start doing pull-ups, if you’re cold well… would you ever do a 5RM cold? Because that’s what you’re doing! No wonder I was hurting. So this warm-up/work-up has really helped. Plus the added volume for sure is good for me.

I’m still dialing in where my weights and reps should be on this “massing” approach, but it’s all going well and about as expected.

Things are progressing, both in the gym and in terms of my defluffing. A little slower, of course, but so far so good. Still early.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Press
    • bar x whatever
    • 70 x 5 (warmup sets superset with band pull-aparts)
    • 85 x 5
    • 100 x 3
    • 120 x 3 (work sets superset with pulldowns)
    • 135 x 3
    • 155 x 6
  • Close-Grip Bench Press
    • 145 x 10 (sets superset with pulldowns)
    • 145 x 10
    • 145 x 10
    • 145 x 10
    • 145 x 10
  • Face Pulls
    • 75 x 15
    • 75 x 15
    • 75 x 15
    • 75 x 12
  • Lateral Raises
    • 15e x 12
    • 15e x 12
    • 15e x 12
    • 15e x 12
  • Lying Triceps Extensions (superset with curls)
    • 60 x 12
    • 60 x 12
    • 60 x 12
    • 60 x 12
  • Close-grip EZ-bar Curls
    • 60 x 12
    • 60 x 12
    • 60 x 12
    • 60 x 9

2016-09-29 training log

Change up.

When I was following a lot of Paul Carter’s philosophy, Paul strongly advocates unilateral work for the lower body, bodyweight, etc.. I hate the stuff, but I cannot deny it’s good for me. Does it help me get bigger and stronger? I can’t say for certain (tho I do get wicked quad pumps from the lunges, split squats, etc.), but I can say for certain it helps things like my knees and ankles. Since I started back on 5/3/1 I’ve been thinking about how to work the unilateral stuff back in, and today I said “fuck it” and did it. I dropped front squats in favor of split squats. These are both feet on the ground, split squatting in place, bodyweight only — get back into it, then start to up the work (more reps, raise the back leg, etc.). Why this? Again, it helps me and has been very good for me, especially towards my overarching “fitness” goals. As for bringing something heavier back in, like front squats or leg presses or something, that’s TBD. I’ve been thinking about some other lower-body switch-up, so, we’ll see what comes of it.

Otherwise, an 80% day. Ending the top set before I want to. Running out of gas (hooray low carb!). But I am seeing the scale number slowly dropping, and some changes in the mirror too. So, onwards. It would be awesome of this rate of loss keeps up (about 2#/week) because I can be done with this sooner rather than later. 😉

BTW, the new Crowbar is awesome. Good lifting music.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Deadlift
    • 145 x 5
    • 180 x 5
    • 215 x 3
    • 250 x 3
    • 290 x 3
    • 325 x 8
  • Split-Leg Squats
    • BW x 10e
    • BW x 10e
    • BW x 10e
    • BW x 10e
    • BW x 10e
  • Elevated Glute Bridges
    • BW x 20
    • BW x 20
    • BW x 20
    • BW x 20
  • Twisting Crunches (superset with bridges)
    • BW x 20
    • BW x 20
    • BW x 14
    • BW x 14
  • Seated Calf Raises
    • 35 x 20
    • 35 x 15
    • 35 x 13
    • 35 x 13

2016-09-27 training log

That was good, all things considered.

I’m still working into this adjusted template, but to be expected. I’m reconsidering rep-ranges (e.g. stop working up to 15, go 8-12 on the smaller assistance work), adjusting weights, and so on, but so far so good.

For example, I really dropped the weight on shrugs because I wanted to focus more on getting really good reps and squeezing out all that I can. The more I work with “lighter” weights on back work and really work on moving “from the elbows” (well, with shrugs from the shoulders), I get a LOT out of it. I mean, I used to never feel a pump in my back, but today? Oh yeah. Quality matters.

Anyways, generally felt good with today. Good feedback, will make some minor adjustments.

Weight seems to be progressing downward. Again, hard to tell at this early stage exactly how much, but the scale seems to be providing good feedback, as well as what I see in the mirror. Small stuff, but decent preliminary feedback. I also started to think that so long as I’m on 5/3/1, I MIGHT try something like: when I reset (esp. if I reset everything), those first couple cycles after the reset go with a low-carb cutting (-esque) diet. Then as the weights get heavier, add in the carbs. I wonder how that will work for me. And just cycle like that: as the weights go down, so do the carbs so I can cut a little bit; then as the weights go up, bring up the carbs so I can support the weight increases and build some stuff. Then repeat this. Hrm.

My own massing template, based upon 5/3/1 SST and some Paul Carter principles

  • Bench Press
    • bar x whatever
    • 100 x 5 (warmup sets superset with band pull-aparts)
    • 125 x 5
    • 150 x 3
    • 175 x 3 (work sets superset with neutral-grip pulldowns)
    • 200 x 3
    • 225 x 8
  • Incline Press
    • 125 x 10 (sets superset with neutral-grip pulldowns)
    • 125 x 10
    • 125 x 10
    • 125 x 10
    • 125 x 10
  • Cable Rows
    • 110 x 15
    • 110 x 15
    • 110 x 12
    • 110 x 12
  • Shrugs
    • 185 x 15
    • 185 x 15
    • 185 x 15
    • 185 x 15
  • Rope-handle pressdowns (superset with curls)
    • 45 x 15
    • 45 x 15
    • 45 x 15
    • 45 x 10
  • Hammer Curls (alternate, across body)
    • 25e x 15
    • 25e x 15
    • 25e x 15
    • 25e x 12