2016-01-08 training log

Things seem to be progressing well.

I get the feeling that I picked weights and progression right, and I just keep feeling better, stronger. Looking better in the mirror too — it helps to be eating food and not on a 1.5 year long cutting cycle. 😉

Very much looking forward to next week as that’s time to set maxes to enter the strength phase. Woot!

Oh and on diet… Nick just bumped up my food intake again. Apparently I’m not bulking fast enough. ha ha ha. I’ll enjoy this now because it won’t last….

Based upon Paul Carter’s Inception program

Week 5

  • Incline Press
    • bar x 8
    • 95 x 8
    • 115 x 8
    • 135 x 8
    • 165 x 8
    • 180 x 8
    • 145 x 10 (AMRAP)
  • Dips
    • BW x 10
    • BW x 7
    • BW x 5
  • Wide-Grip Lat Pulldowns
    • 140 x 10
    • 140 x 8
    • 140 x 8
    • 140 x 8
    • 140 x 8
  • Low Cable Rows
    • 90 x 12
    • 100 x 12
    • 110 x 12
    • 120 x 13
  • BB Curls
    • bar x 100 rep protocol

2016-01-07 training log

Was feeling rather stiff this morning, but things improved as the sets wore on. In fact, by the 5th working set I was feeling pretty good — it went up easier than the prior sets. Being warm helps, but being tight from head to toe helps too.

I still hate the pause split squats. 😉

Anyways, not much to report. It was what it was. Excited about next week and setting some maxes for the transition to the strength phase.

Based upon Paul Carter’s Inception program

Week 5

  • Squats
    • bar x 5
    • bar x 5
    • 135 x 5
    • 165 x 5
    • 185 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
    • 200 x 5
  • Pause Split Squats (rear leg on bench)
    • BW x 15
    • BW x 12
    • BW x 12
    • BW x 12
  • Leg Press
    • 115 x 20
    • 165 x 20
    • 215 x 20
    • 255 x 25
  • Standing Calf Raises
    • 40 x 20
    • 40 x 20
    • 40 x 14
    • 40 x 17

Regarding the events of January 5, 2015

What follows is my, John Daub, recounting of my life-changing events of Monday January 5, 2015.

The Event

The day began like any other day. I woke up around 3:30 AM to go to the gym. Woke up, got ready, and arrived at the gym around 4:15 AM or so. I worked out, then returned home around 5:30 (my gym is close to my home, so I walk to and from the gym). All seemed normal, and after 2 weeks of holidays and semi-vacation I was looking forward to getting back into the swing of work and the normal work-life routine.

Upon returning home, I did my usual: taking off my sweats and stripping down to just my gym shorts (and underwear) so I can cool off before showering. I let the dog out back to do her morning business, and I went outside with her (it was cold in just my shorts, but it helps me cool down). Coming back into the house, my wife had just woken up and was coming into the kitchen for her morning coffee. As we typically do at this time, we chat about last night and the day ahead.

After our chat, it was time to get on with the day so I headed to the master bathroom. It was around 6:15 AM give or take. I was going to the bathroom primarily to shower but first with a pit-stop at the toilet. I sat down on the toilet and did what people do today – I had my iPhone in hand and was checking email and other things while I sat. After a few minutes of sitting, I started to hear noises outside. It was yelling, and while I could not determine what was being said, I could certainly tell it was the voice of an adult male or maybe males — I couldn’t determine a number (certainly 1, maybe more). The noise concerned me because I live in a quiet neighborhood, and there was no reason to have yelling, especially at that hour of the morning while it was still dark outside. Naturally, this highly unusual event gave me great concern.

I called out to my wife to get her attention because I figured she heard it too and perhaps had a better bead on what the noise was (and I wasn’t quite done on the toilet).

From this point on, everything unfolded quickly. In fact, it will probably take you longer to read this than was the actual duration of the event.

From my perspective, the main thing I remember is hearing my wife screaming for me. Her words were saying there was someone at the door. But the way she said it — the sheer mortal terror in her voice — was something I had never heard out of her in the almost 20 years of our marriage.

When this happened I realized I better get moving, so I gave a quick wipe, pulled up my shorts, put my phone in my pocket (I don’t recall doing this, but I must have given my later use of the phone), and quickly went to retrieve my handgun. My wife’s communication made it evident there was something extremely wrong, likely threatening.

Aside: all my brain focused on was the sound of my wife, her words, and the mortal terror in her voice. I can only assume the reason I did not hear the door crashing open was due to auditory exclusion, but I learn after the fact from my wife and my daughter the sounds at the door were extreme. My wife said the male voice on the other side of the front door was howling – at first she thought it was a coyote (quickly dismissed as that didn’t make sense)! Then the door was being aggressively rattled and shaken — this was not a polite knock at the door, this was aggressive, violent. My wife reports as she ran towards the bedroom, hearing the crash of the front door flying open. I did not see the door opening, as I was still on my way out of the bedroom.

I quickly exited the bedroom, went down the hallway (with family members fleeing past me in the opposite direction) and upon reaching the end of the hall and entering the foyer/living room, I saw what had happened.

I saw my front door was wide open, forcibly opened due to the obvious damage to the door frame.

I saw an unknown man within my home. I later measured and he was around 6-10′ inside my home.

I pointed my gun at him and repeatedly yelled “GET THE FUCK OUT OF MY HOUSE!”.

The man continued his approach towards me.

At that point, I fired my gun.

Once I saw the man change, that he turned to leave out the front door, I stopped shooting.

The man walked towards the front door, and fell down just outside the front door.

I yelled “CALL 911!” over and over. I went to the alarm panel to try to active the panic buttons but I couldn’t get things working (I recall then at that point hearing the alarm going off — did I activate it? had it been going off all this time? auditory exclusion… I’m not sure). I reached into my pocket, found my phone, and called 911 to report the incident. My wife was already on her mobile phone with 911 as well.

While waiting for the arrival of the police, I stayed as far away from the front door and the person as I could, but kept things in view. I had no idea what else might be in store (were there others? my belief was our home was being burglarized). After some time Austin Police Department arrived on scene (I do not know how long it took, but it felt like an eternity).

The After-the-Fact Knowledge

Well-after the incident, it was discovered this man was autistic and lived in a group home in the neighborhood. According to reports, the man had “become agitated” and ran away from home and would not return (apparently he had a history of such behavior, and according to his own family his behavior had become more unpredictable in the past year). Apparently he had banged on other doors in the neighborhood and other neighbors had called 911 in response to it. I don’t know how many other doors he banged on before he broke through the door of my home.

I had no idea who this man was that had forced open my door and entered my home. I had never seen him before. While I knew about the group home, they have always kept to themselves. While we might see the residents outside on occasion (e.g. a group walk around the block), we had not seen much of them in the past year. Even if we did, residents come and go, and since they keep to themselves and I’m sure due to HIPAA laws, there’s no way the neighbors can really know who exactly is living in the home.

I do not know what lead this man to behave as he did. In fact, anything and everything I know about this man and the particulars of the group home come from the media reports in the aftermath.

I understand the armchair quarterbacking that is afforded by the luxury of the after-the-fact knowledge. I was not afforded this luxury. Given what was presented to me as it was unfolding:

  • aggressive howling and banging on my front door
  • my door obviously forced open
  • an unknown man in my home
  • not obeying commands to get out even with a gun pointed at him
  • his continued approach

I know any rational, reasonable person would have assessed the situation in the same way.

This whole event is unfortunate and tragic, and it is important to remember it is the luxury of after-the-fact knowledge that enables that assessment.

Legal

I was never arrested. I was never charged with anything.

On June 2, 2015, a Travis County Grand Jury no-billed me. All of the evidence – which included offense reports, pictures, autopsy reports, and ballistics reports – were presented to a grand jury and they found my actions were justified.

Addressing Some Questions and Erroneous Reporting

While the news media reports have been generally correct, there was enough inattention to facts and delivery by the reporters that have caused incorrect or unclear understanding of the situation. Due to this, along with armchair quarterbacking based upon this faulty information, I wanted to address a few things.

I do not have 3 daughters (yes, one news story reported this “fact”). I do have 3 children, but only 1 daughter.

No one in my household answered the door, opened the door, or went anywhere near the door. If your door was being aggressively, violently rattled off it’s hinges with a male voice howling on the other side of it, would you approach it? Neither would we, and we did not.

The door frame was physically broken. Here’s a picture of the door frame., and KVUE reports “Austin police confirmed the damage in the photo was how the door looked when they arrived.”

He was within my home. This was not at the door, outside the door, within the door. At the time I encountered him, he was a good 6-10′ into the foyer/living-room area.

I was not sleeping and my wife did not wake me up. As I said, I was sitting on the toilet when this began.

There was no time to call 911 and wait.

I did not “shoot first, and ask questions later”. I do not view a gun as the “only resort”, as the answer to all questions. I do not have a gun and am “itching for a chance to use it.” We have a well-lit exterior. We have a strong door. We have a dog. We have an alarm system. I gave this man opportunity to leave by repeatedly shouting a very clear command to “GET THE FUCK OUT OF MY HOUSE!”, and waiting for a response/reaction. Yes I did have my gun pointed at him while I shouted, to give emphasis to my demand he leaves my house immediately. Due to my experience as a firearms trainer, due to my knowledge of violent encounters, I know quite well that the best thing one can do is work to avoid the situation. I did everything I could to avoid using my gun. Despite all those things, an unknown man forced his way into my home. His aggression, his breaking down my door, demonstrated to me he had the ability to bring harm to myself, my wife, and/or my children. That he broke through my door and entered my home gave him the opportunity to cause us harm. The fact he continued to approach me despite my pointed gun and commands gave me reasonable belief that my life or the lives of my family were in jeopardy. Given the totality of the circumstances, any reasonable person would have come to the same conclusion I did (home invasion, burglary, someone intending to steal my things and/or cause me and/or my family members grave bodily harm).

Could I have done something else? Like tackle him? Maybe. Again, with my experience as a firearms trainer and also my experience in empty-hand martial arts, I know that getting into a direct hand-to-hand confrontation like this could be a dangerous and deadly endeavor (here’s a video with sobering examples of how empty-hand, unarmed violence can be deadly). This man’s family described him as a “gentle giant” – “giant” being the operative word. When you hear a man described as a “giant”, what comes to mind? He was a large man, and obviously strong enough and aggressive enough to break down a heavy door. Would you want to trade punches or wrestle with such a person? I wouldn’t either.

Yes I’m big and strong. That doesn’t mean I’m looking for trouble, nor does it mean I want to get into trouble. Just because one can do something (e.g. fight, get physical) not mean it’s wise and safe to do that thing. Again, I know avoidance is preferred and I prefer to avoid physical altercation because I know of the potential cost (again, see the previously linked-to video).

My key point is precisely because of my training, I know better. I don’t have fantasies about being a hero. I don’t dream of getting into fights or confrontations. My knowledge of violence comes from studying real events, not from Hollywood movies nor ignorance. Because of my knowledge, I did everything I could to avoid having problems because I know avoidance is the preferred approach.

For anyone that thinks I was “lying in wait” or “just looking for a reason to shoot someone” or am “trigger happy”, what factual knowledge enabled you to arrive at such a conclusion? Nothing could be further from the truth! It’s a shame you know nothing about me, refuse to seek truth, and form and hold opinions based upon scant information, bias, and ignorance. In fact, I’m saddened to learn there are people in this world that view others with such blind contempt, instead of the understanding and compassion they seem to always demand for themselves. But you are welcome to your opinion, and your insistence on clinging to falsehoods speaks more about you than it does me.

Closing Words

Looking back on the event, I do not believe this man had any evil intent. That doesn’t mean he wasn’t dangerous – and by his family’s own words, by his actions of that day, it is evident he had the capacity to inflict harm. But again, I cannot believe there was evil intent here. You and I can “what if” the situation endlessly, but it does no good because it’s impossible to truly say how things could have worked out if something were different. But one thing I do wonder is how things might have been different if the group home had done their job.

I don’t believe any person would want such a thing to happen to them, no matter the context, no matter the circumstance. It’s an unfortunate and tragic situation for all involved. My heart breaks for his family. I ask you to please pray for the repose of his soul and for peace for his family.

I would also like to give praise and thanks to the men and women of the Austin Police Department with whom I interacted. They were professional, polite, helpful, and I have nothing but good things to say about how they operated with regards to my event.

I never wanted such a thing to happen, but it did and I can’t undo it – my actions, the actions of the others involved that lead up to and enabled this situation to happen. The best I can do is try to find something positive from it. To try to find some way to make the world better from it. One hope is that it brought the problems with the group home into the public eye; perhaps the lives of others will be improved because of this event, if it means bringing better protections, better oversight, better living conditions. Time will tell. But I will not sit by and just let time pass; I fully intend to be active in making good come from this event.

2016-01-05 training log

This is what I like. 🙂

Heavier weights, lower reps…. yeah, this is what I like.

What gets me tho? How my bench is still getting better despite the relatively low volume. I dig it.

Just a few notes.

Forgot to do my last set of pulldowns (the AMRAP drop set). I just was thinking about rows and so I went to rowing and totally spaced on the pulldowns. Heh. I just skipped it. No big deal.

On rows, the DB always hits my chest. It’s a matter of angles, gravity, etc. Well, it annoyed me on my 3rd set and I repositioned myself slightly so the DB came more up at my side. Thus, a greater range of motion. I felt things in my mid-back muscles that I hadn’t. This was good, duh. So I kept that up for the last set; consequently I hit fewer reps than last week, but they were better reps. I might actually consider dropping the weight a bit so I can really squeeze out the deeper range here. Funny thing is that normally I don’t like DB rows, but doing them this way (as Inception lays it out) has actually been pretty good.

Oh, and I’m down to 207 this morning. Dropped 1.5 lb. since yesterday. 🙂 Hooray holiday bloat!

Based upon Paul Carter’s Inception program

Week 5

  • Bench Press
    • bar x 6
    • 95 x 6
    • 135 x 6
    • 165 x 6
    • 185 x 6
    • 205 x 6
    • 185 x 12 (AMRAP)
  • Lat Pulldowns (curl grip)
    • 100 x 10
    • 110 x 10
    • 120 x 10
    • 130 x 10
    • 140 x 14
  • DB Rows
    • 55 x 10
    • 60 x 10
    • 65 x 10
    • 75 x 10 (AMRAP)
  • Bent DB lat Raises
    • 15e x 12
    • 15e x 12
    • 15e x 12
    • 15e x 10

2016-01-04 training log

Week 5, and things are getting more fun. 🙂

This week is priming for next week, where maxes are determined prior to entering the strength phase. Everything’s falling in line and I’m OK with how things are going. I do feel like strength is coming back, and I expect this cycle will get me mostly back to where I was, tho I’d need another cycle to really get there. Thing is, I started thinking today about what to do afterwards. My original plan was to finish this Inception program, do a Strong-15 Short Cycle, then determine what to do. It all came down to still working on dietary/body-comp goals. Well, I was looking at the calendar again and seeing when I’d likely start the cut diet, how that would coincide with lifting, and it’s starting to feel like once I finish Inception that a Strong-15 Short Cycle won’t work out and I should probably transition to something like a Base Building, where there’s more volume but still with a strength focus. So, I don’t know. It really comes down to how the diet will fare.

But I get ahead of myself.

Today generally went well. It feels weird to think about working up to a 5RM instead of 1RM, especially because on this program, every prior set also needs to be a 5 rep set, which adds up. When you’re going for a 1RM and just work up via singles, that’s really different. So it’s a little weird, but all good. Again, strength is returning, tho it’ll still be some time and work before I’m progressing ahead. But all in all, I’m good.

In other news… now that my 2-weeks vacation is over, time to tighten the diet back up. The break was good. Being semi-strict was a break that I really needed. But in a way, it was a little scary. It showed me how easily I can fall back into old habits — even after 16+ months of ingraining new habits. How fast the weight can come back on. I’ve still got a ways to go….

Based upon Paul Carter’s Inception program

Week 5

  • Squats
    • bar x 5
    • 95 x 5
    • 135 x 5
    • 165 x 5
    • 185 x 5
    • 215 x 5
    • 235 x 5
    • 255 x 5
  • Leg Curls
    • 50 x 10
    • 50 x 8
    • 50 x 8
    • 50 x 8
  • Leg Extensions
    • 60 x 12
    • 70 x 12
    • 80 x 12
    • 90 x 12
    • 95 x 14
  • Seated Calf Raises
    • 30 x 20
    • 30 x 20
    • 30 x 20
    • 30 x 20

2016-01-01 training log

What better way to start the new year than to hit the gym.

Winding up week 4. Felt better today… less blah than yesterday. But slept crappy because of all the fireworks going off, waking me up at midnight. You have your priorities, I have mine — and for me, getting a good night sleep and going to the gym (read: staying dedicated to my goals) is my priority.

All in all, a good day. Hit the 12 reps on the top set of inclines, so I’ll bump up the weight next week. But that 12th rep was a grinder — no sloppy form, no butt coming off the bench or anything, but it was a grinder — true failure. As a result, the AMRAP set dropped a rep and the dips didn’t progress over last week, but I’m OK with that.

Everything else went well.

A good morning.

FWIW, diet-wise I’ve been loose the past 2 weeks. I took 2 weeks off work, relaxing, enjoying the holiday. I needed the break in many ways and many aspects of life. I’m a little bloated up from things, and tho I’m not totally happy about the scale weight, I’m good with the break I took. Come Monday morning I’ll be back in the general routine of life, and that will include diet. So, over the long-term — and I’m looking yearly here — the bloat is no big deal.

Based upon Paul Carter’s Inception program

Week 4

  • Incline Press
    • bar x 8
    • 85 x 8
    • 105 x 8
    • 125 x 8
    • 145 x 8
    • 165 x 12
    • 135 x 12 (AMRAP)
  • Dips
    • BW x 8
    • BW x 6
    • BW x 5
  • Wide-Grip Lat Pulldowns
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 8
    • 135 x 10
  • Low Cable Rows
    • 90 x 12
    • 100 x 12
    • 110 x 12
    • 120 x 13
  • BB Curls
    • bar x 100 rep protocol

2015-12-31 training log

Just not feeling it today.

But you go anyways.

No idea what it is… just woke up, had zero desire to do anything — even go back to bed. Did not want to lift, but figured I’d feel better after I started squatting. Sure enough I did feel better, but then I wanted the bag the rest of the session. No, can’t do that.

The session itself went well. Everything does feel stronger, progressing. It’s all good. I just feel “blah” today.

On split squats, the progression there was to take a wider/longer stance, so my feet were further apart. That ups things, plus it added more to the stretch in the bottom position. That was painful. 🙂

I am thinking about next week tho and looking forward to it. The progression changes to start to prime things for the strength phase. That should be excellent. 🙂

Based upon Paul Carter’s Inception program

Week 4

  • Squats
    • bar x 5
    • bar x 5
    • 95 x 5
    • 135 x 3
    • 155 x 1
    • 185 x 5
    • 185 x 5
    • 185 x 5
    • 185 x 5
    • 185 x 5
  • Pause Split Squats (rear leg on bench)
    • BW x 12
    • BW x 12
    • BW x 12
    • BW x 12
  • Leg Press
    • 115 x 20
    • 165 x 20
    • 215 x 20
    • 255 x 18
  • Standing Calf Raises
    • 40 x 20
    • 40 x 20
    • 40 x 15
    • 40 x 15

2015-12-29 training log

Pretty good stuff today.

Not much to say other than just happy to keep seeing things going up. Weights up, reps up. All in all good.

Only thing to note is on the lat raises, in an attempt to “get something out of it”, I’m really working on slowing the eccentric, plus keeping the rest time between sets short (1 minute). If I do that, I seem to get something out of it. So weight and reps may not be changing much, but at least with this approach I feel like I’m getting more out of it.

Based upon Paul Carter’s Inception program

Week 4

  • Bench Press
    • bar x 6
    • 95 x 6
    • 115 x 6
    • 135 x 6
    • 155 x 6
    • 175 x 12
    • 155 x 18 (AMRAP)
  • Lat Pulldowns (curl grip)
    • 95 x 10
    • 105 x 10
    • 115 x 10
    • 125 x 10
    • 135 x 13
    • 110 x 19 (AMRAP)
  • DB Rows
    • 55 x 10
    • 60 x 10
    • 65 x 10
    • 75 x 11 (AMRAP)
  • Bent DB lat Raises
    • 12 x 12
    • 12 x 12
    • 12 x 12
    • 12 x 12

2015-12-28 training log

Week 4, and I’m liking where things are going.

Today was good…. well, sorta good.

Truly it was good. Everything moved well. Weights are going up, getting heavier. In fact, whereas last week I worked up to 205 for a “moderate” set, this was to be a work-up to 6 moderate/hard reps. Things were feeling really good so I adjusted and worked up to 235 instead of the planned 215. That felt right.

But I’m not sure what brings that about. Is it the progression? Was I a little too light to start? Was it getting lots of rest the past few days? Was it all the food consumed the past few days? That my body is getting used to training a little harder, a little heavier? I’m really not sure what to attribute it to at this point. But I’m just happy for it.

Tho, not totally happy, just because it feels horrible that 235 for 6 reps was “moderate/hard”. I’ve lost so much strength, it bums me out. If I look back over the years, it almost seems like I’ve made zero progress. But I have to remember, that’s not true. Losing 66 lbs. is a lot of progress! Building the muscle that I have (else that 66 lb. loss wouldn’t look as good), is progress. All it really tells me is the thing I really want is being stronger: not leaner, not bigger, but stronger. Sure, I do want the other things, but they are secondary. And this coming year is really going to focus still on the lean and big parts of things, not so much the strong part. So that still bums me out a bit. But hey… I’m healthier than ever before. I haven’t been this lean since… too many years. I still look better and am stronger, overall, than I have been at any prior point in my life. And I’ve got the good health to be able to do it, the time and money to afford the gym, the food, the coaching, whatever else.

Really, my gripes are minor annoyances in the grand scheme of things. And if I keep a perspective of years instead of months, then spending the whole of next year continuing on leaning out, but progressing to my key priorities then well… it’s all good. Make it a life-long journey, and just be patient.

As for specifics.

Squats went well. No complaints.

Curls and extensions, nothing to write about.

Calf raises. The 5-second pause between each rep continues to kill me. Just nuts. That said, I had to cut the last set short. Due to an old ankle injury, the flexion the foot/ankle gets put into in the bottom position sometimes causes ankle pain in the bad way. Well, one of the first reps of the 4th set just hurt bad; I tried to keep going, but the pain remained and was not going to be “worked through”. So I stopped short, thus just the few reps I got. Ah well.

Based upon Paul Carter’s Inception program

Week 4

  • Squats
    • bar x 6
    • 95 x 6
    • 135 x 6
    • 155 x 6
    • 175 x 6
    • 195 x 6
    • 215 x 6
    • 235 x 6
  • Leg Curls
    • 50 x 8
    • 50 x 8
    • 50 x 8
    • 50 x 8
  • Leg Extensions
    • 60 x 12
    • 70 x 12
    • 80 x 12
    • 85 x 12
    • 90 x 16
  • Seated Calf Raises
    • 30 x 20
    • 30 x 20
    • 30 x 20
    • 30 x 4 (see notes)

2015-12-25 training log

Yes, I went to the gym on Christmas morning.

And yes, I listened to Christmas music while I was lifting. 🙂

Today was really good. Everything felt strong. There was forward progress on everything. I am happy.

And today? I’m just glad I’m in a mass phase — it’s time to carb load on homemade apple pie. 😉

Merry Christmas, y’all!

Based upon Paul Carter’s Inception program

Week 3

  • Incline Press
    • bar x 8
    • bar x 8
    • 85 x 8
    • 105 x 8
    • 125 x 8
    • 145 x 8
    • 165 x 10
    • 135 x 13 (AMRAP)
  • Dips
    • BW x 8
    • BW x 6
    • BW x 5
  • Wide-Grip Lat Pulldowns
    • 130 x 8
    • 130 x 8
    • 130 x 8
    • 130 x 8
    • 130 x 10
  • Low Cable Rows
    • 85 x 12
    • 95 x 12
    • 105 x 12
    • 115 x 16
  • BB Curls
    • bar x 100