2015-06-30 training log

More deload.

Opted to do chins instead of rows — more bang for the buck. Started thinking more about chins too. Wasn’t too long ago I couldn’t eek out one. Now I hit 3×5 pretty easily. The goal remains 5×5 before I progress onwards. I started thinking: what will be onwards? Will I go for 5×10? 10×10? Or maybe switch grips and work on pronated (pull-ups)? Dunno. But I’m just thrilled to be progressing. 🙂

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Bench Press
    • bar x 5
    • bar x 5
    • 100 x 5
    • 125 x 4
    • 155 x 3
    • 190 x 2
    • 215 x 1
    • 190 x 8
  • Chin-ups
    • BW x 5
    • BW x 5
    • BW x 5
  • BB Curl
    • 45 x 12
    • 45 x 12
    • 45 x 12

2015-06-29 training log

Burnout. I has it.

It’s simple. Too much stress, not enough recovery. Stress isn’t always bad, it’s just stressors — even lifting is a stress. But I know most of my stress is from work, and then not enough sleep. It’s all caught up with me. Heck, last Friday I didn’t go to the gym at all — truly no motivation, felt “crispy”, and figured not adding to the stress load and body breakdown and getting more rest would do me better.

I spent the weekend relaxing. Slept in, napped a bunch. I do feel a lot better today, but certainly not out of the woods. And since I’ll be taking a very long weekend due to the Independency Day holiday, well… I figure why not use this week as a deload. My primary order of business is to destress and un-burnout, so…. deload works well into that since again, lifting is stress and breakdown on the body.

Now I do like taking jack-shit deloads and just doing nothing. But while on this body recomp, Nick prefers I at least do something. So I opted to do my normal session but dropped extra work. For example, I didn’t AMRAP nor 50% set, and I left out the high-rep work. Basically just do the main lifts, work up, and that’s that. It’s pretty much how I’ll arrange the whole week.

That said, it does make me wonder. I’ve been following Paul’s GMM program now for 8 weeks (this is my 8th). Honestly, it’s still hard for me to say if truly it’s been better for me or not — it’s just one iteration. I think I’ll need to try it multiple times with not a lot of other life-variation to see how it goes. I will say tho, while on the one hand I like it, on the other… I don’t. I realize that I sometimes get up and am like “geez… I have to squat, again?” Granted I’ve come a long way and actually enjoy squatting now, and I don’t know if my groaning came from not wanting to do it again OR from all my accumulating burnout. And I also do miss good long working of some bodypart. I find this especially with my back, that just as I start to get a good thing going, back work is done. Is that truly best for growth or just ego satisfaction? I can’t say yet.

But I am wondering… should I spend the next some weeks doing something else? Should I try a Strong-15 Short Cycle? Should I go back to a more traditional bodypart split? Should I maybe drop down to 3x week? All notions being tossed around in my head right now. We’ll see.

I don’t want to make any decisions yet, because I know I’m not in the best mind to make a straight long-term decision here. The burnout would rather me cut back and “do nothing” for a while. So let me try to get over this first… and taking this week as a deload should help.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Squat
    • bar x 5
    • bar x 5
    • 125 x 5
    • 155 x 4
    • 185 x 3
    • 235 x 2
    • 265 x 1
    • 215 x 6
  • Stiff Legged Deadlift
    • 145 x 5
    • 175 x 4
    • 215 x 3
    • 265 x 2
    • 305 x 1

2015-06-25 training log

Every day, strive to learn something.

Today I learned that elevating my heels is helpful. I’ve been working on improving my front squat form because I want to get the most benefit out of them. A big part has been working to keep my torso upright, but it’s not just upright, it’s…. out? puffed up? Think trying to push your xiphoid process up towards the ceiling and how that “puffs” the chest out and UP, the shoulders pulled back, the head even goes back a bit, and boy do things stay upright. That sort of thing. Well, I’ve been wanting to try elevating my heels, so today I did so. I put some 5# plates on the ground (so maybe 1/2″ of elevation) and put my heels up there. Between that and the torso work, my form sure was different. I videoed a couple sets and I could tell the difference in terms of my torso angle. I also could feel it… it felt more natural, less fighting to stay upright. Depth tho was interesting, because I found myself feeling not just more natural/normal but I was also going deeper into the hole. So while on paper I hit the same sets/reps as last week, it was a lot more work given the deeper range of motion.

All in all, not too bad.

Interesting note. Then just this morning before writing this I happened to see a video of Dan Green doing some front squats. He had a very wide stance, feet angled maybe 30º-45º, but a very upright torso. Interesting variation, but it obviously works for him (who am I to question an all-time-world-record powerlifter?). Plus he deadlifts sumo, so it probably all plays together.

Anyways, all in all, not bad. I learned something. Will keep elevating the heels because it seems I’ll get more benefit.

Had to cut the session short tho due to scheduling. Did some lunges, but not as many as I normally should. Ah well, life sometimes.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Front Squat
    • bar x 5
    • bar x 5
    • 95 x 5
    • 110 x 4
    • 135 x 3
    • 165 x 2
    • 185 x 1
    • 155 x 8 (AMRAP)
    • 155 x 5 (50%)
  • Leg Press (350 Method)
    • 315 x 17
    • 315 x 15
    • 315 x 12
  • Lunge
    • Did some on the way out of the gym… however many that was.

2015-06-23 training log

That wasn’t what I expected.

I expected to hit the 15 reps on the AMRAP, but instead… I hit the upright. On the 13th rep I hit the upright, totally threw off the groove — and I had to keep things from falling apart — 14th rep was a mess, and I only got to 14.5 and then had to roll the bar down my chest. I haven’t had to do that in a long time. Upon reflection, I should have stopped after the 13th rep, let things settle, then continue, but I didn’t. I felt “so close” to 15, numerically, and the bump lost my gauge/feel on where I was in terms of ability/effort/gas-in-the-tank. Ah well… I put the bar back on and kept going.

One thing that continues to be reinforced in me is that I get more out of back work when I use moderate weights and really really focus on the back muscles doing the work. I can’t just heave through it, I have to basically think to move from the shoulders/elbows and contract the back muscles. When I do that, I get a lot out of it. That said, I got a fair bit today. I don’t know what happened, but some 10# bumper plates reappeared in the gym, so doing the rows with 125 was able to be done from a reasonable height. That allowed me to rest the bar on the ground between reps and get a start from a dead-stop, which worked better than the hanging stuff I was doing before, likely because I wasn’t letting it go 100% of the way down so as not to annoy my shoulder by the hanging weight.

Anyways, all in all, not a bad day… just not what I expected. But sometimes those are when you learn more. 🙂

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Bench Press
    • bar x 5
    • bar x 5
    • 100 x 5
    • 125 x 4
    • 155 x 3
    • 190 x 2
    • 215 x 1
    • 190 x 14 (AMRAP)
    • 190 x 6 (50%)
  • Incline Press (350 Method)
    • 95 x 20
    • 95 x 14
    • 95 x 11
  • BB Row
    • 155 x 8
    • 155 x 8
    • 125 x 12
    • 125 x 9
  • Wide Pronated-Grip Pulldown (350 Method)
    • 110 x 23
    • 110 x 18
    • 110 x 15
  • BB Curl (350 Method)
    • 45 x 21
    • 45 x 17
    • 45 x 15

Good and Kind

What good shall I do this day?

As your day starts, do you ask yourself what good you shall do today? As your day ends, do you ask yourself, what good did you do today?

And what is your answer?

And if you do not ask yourself these things, why don’t you? I too need to improve my practice.

Of course, what is “good”?

Some time ago when I first read Dale Carnegie’s famous How To Win Friends and Influence People, one thing that struck me from his first chapter was his demonstration that even ruthless criminals consider what they are doing is “good”. It’s simply human that we only undertake things we consider “good”. Where the issue comes is when your definition of good differs from my definition, or society’s definition.

To me, a key differentiator is – kindness.

To be friendly, generous, considerate. It implies interaction with others, in a friendly, generous, and considerate way.

You may think killing a bunch of people you find repugnant is “doing good”. But where is the kindness in such action?

You may think manifesting your outrage, labeling others as “wrong”, shouting them down, campaigning for change is doing good. But where is the kindness? And in your self-evaluation, are you considering kindness towards your enemies as well? Or are you just blindly rationalizing your choices?

Look at the fruits of such action. Is it making the world better? Is it leading to a world of more kindness and understanding? At least as I see it, it’s only making matters worse.

Carnegie concludes his chapter:

Instead of condemning people, let’s try to understand them. Let’s try to figure out why they do what they do. That’s a lot more profitable and intriguing than criticism; and it breeds sympathy, tolerance and kindness. “To know all is to forgive all.”

I’ve been so angered and saddened the past few days. Another horrible thing happens in the world, and so many people’s response is more anger, more lashing out, more fuel for their political fires, more attacking symptoms and not underlying problems, more blindness, more blame, more hate – and especially from people who espouse otherwise. Something about a log in your own eye.

They all believe what they are doing is “good”. But goodness without kindness, I don’t think is good.

I see no attempt to understand.

I see no attempt at kindness.

I see no attempt to love.

I weep.

But I strengthen my resolve. What good shall I do this day?

What good will you do this day?

 

2015-06-22 training log

That wasn’t quite what I expected.

Given where my weight is going and how going back to cutting is only weeks away, I kinda want to see about getting my weights up. Yeah I know, reps… but when I’m back to cutting reps will be what it’s all about — whatever burns more energy, whatever helps build muscle mass. But right now as things are feeling stronger, I really wouldn’t mind putting a little more weight on the bar.

I recalculated my numbers. The goal was to put about 10# more on the AMRAP sets, so there’s still some reps being done. And the work-up is adjusted accordingly. I plugged in some numbers, got percentages, and off I went. Funny thing tho was after I got to the gym I had a hard time finding the 2.5# plates and opted to say “screw it” — there seems to be a powerlifter “rule/joke” that the smallest plate you use is the 10# plate. 🙂 Well, I’m still too weak for that, so 5# plates for me… skipping the 2.5’s. I opted to round everything up, so instead of say 260 I did 265.

All in all, it went well. I actually felt I could have done a couple more reps, but things were tiring and I didn’t feel like risking my back given the pains I was feeling last week and that today it’s finally feeling awesome (slept a lot over the weekend). No need to rush back into things, y’know? Still, was happy with 12 reps on 215; in fact, a little surprised. One thing that’s helping is technique for sure, especially really locking up my shoulders and back and arms, then just trying to be in a solid groove… not too fast, not too slow, not rushing, but just having a solid rhythm and ensuring it’s not really 1 set of 12 reps (or whatever), but 12 sets of 1 rep all in a row, y’know? Make every rep solid and unto itself. Form really felt good today.

I even bumped up weights on stiff-legs.

Still tho, when I did a quick volume check, my overall volume and comparisons to last week went down. Not sure how I should feel about that, but not going to sweat it too much. I worked as hard as I could today, so that’s the best I can do.

All in all tho, I’m happy to try to get my weights back up. I swear… once I’m fully done with The Defattening Project, I really do wonder if I might want to do 3 months of 5/3/1 BBB or something similar to just focus on strength. But I dunno… I can tell so much I need to get muscle mass back. I’m just tired of all of this. 🙂 Ah well… it’s all good in the long run.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Squat
    • bar x 5
    • bar x 5
    • 125 x 5
    • 155 x 4
    • 185 x 3
    • 235 x 2
    • 265 x 1
    • 215 x 12 (AMRAP)
    • 215 x 6 (50%)
  • Stiff Legged Deadlift
    • 145 x 5
    • 175 x 4
    • 215 x 3
    • 265 x 2
    • 305 x 1
    • 245 x 12 (AMRAP)
  • Split Squats
    • BW x 20
    • BW x 20
    • BW x 10
    • BW x 10
    • BW x 10

2015-06-19 training log

Finally.

Broke through my long-standing plateau with the pressing… at least, technically. Been stuck at 12 reps on the AMRAP for a while, got 13. Feel good to have broken through. But is it really a break-through? or just a good day? Next week will tell.

I didn’t do DB Rows. Something’s feeling weird in my lower back. It started yesterday, feels better today, but still not awesome. B rows really tax my lower back because that 350-Method makes for a LOT of reps (each side), and DB Rows involve a bit of a twist to get a full range — so my lower back gets a good workout here. I didn’t feel like making anything worse (since it does feel like it’s improving), so I did cable rows instead. But I’ll tell you…. I didn’t feel I got as much out of the cable rows as I did the DB rows — education moment. I’m not sure if it might be the sets/reps, or the exercise itself. I’m tempted to do cable rows again next week with a slightly lighter weight to try to have a more apples-to-apples reps-to-reps comparison. But in the end, tho I don’t care much for DB Rows, I’m learning that really high-rep DB Rows seem to do something for me.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Overhead Press
    • bar x 5
    • bar x 5
    • 60 x 5
    • 75 x 4
    • 90 x 3
    • 110 x 2
    • 125 x 1
    • 115 x 13 (AMRAP)
    • 115 x 6 (50%)
  • Dips (350 Method)
    • BW x 14
    • BW x 11
    • BW x 8
  • Chin-ups
    • BW x 5
    • BW x 5
    • BW x 5
    • BW x 3
    • BW x 3
  • Cable Rows (350 method)
    • 110 x 20
    • 110 x 15
    • 110 x 11
  • DB Curl (350 Method)
    • 25e x 18
    • 25e x 15
    • 25e x 13

2015-06-18 training log

That was ok… not great, but ok.

I’m really working on my front squat form. I feel like I lean too far forward. I think to some extent I can’t help it, just how I’m built. But I do think I can do better than I have been. I’m really working on keeping my chest full and up, thinking about keeping upright, keeping my chin in and head “up” (neutral). I am thinking I may want to try putting my heels up on something (probably just some 5# plates). Anyways, as a result today things went a little slow, but not too bad. I do think I could have gotten more reps on the AMRAP but simple enough I was losing the bar from forward lean each time. Of course that tells me it’s my torso, my form, etc… So, there’s much to work on.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Front Squat
    • bar x 5
    • bar x 5
    • 95 x 5
    • 110 x 4
    • 135 x 3
    • 165 x 2
    • 185 x 1
    • 155 x 8 (AMRAP)
    • 155 x 5 (50%)
  • Leg Press (350 Method)
    • 315 x 17
    • 315 x 13
    • 315 x 11
  • Lunge
    • 45 x 15
    • 45 x 12
    • 45 x 12
    • 45 x 12
    • 45 x 13

2015-06-16 training log

You know you’re burning out when you don’t even have the motivation to bench press. 😉

Really, it’s not benching that’s the issue — it’s the massive amount of reps. Rep work isn’t my favorite thing, but no question it’s what builds muscle. Still, I look forward to getting back to when “high reps” means “8 reps”, but I know those days aren’t for many more months while I continue on the diet plan. I have to focus on building (retaining/maintaining) muscle while I shed the fat. It’s all good, and I’m learning a lot.

All in all, a fair day. No real complaints. I expect I’ll have another weight bump here soon, which makes me happy. I repeat, it’s great to see forward progress in the gym again. I do miss it so, especially because I know what my next goal is and that won’t happen unless I see forward progress in the gym. Every day, a little better. No complaints.

Based on Paul Carter’s “Guaranteed Muscle Mass” article.

  • Bench Press
    • bar x 5
    • bar x 5
    • 100 x 5
    • 125 x 4
    • 155 x 3
    • 190 x 2
    • 215 x 1
    • 190 x 14 (AMRAP)
    • 190 x 6 (50%)
  • Incline Press (350 Method)
    • 95 x 20
    • 95 x 14
    • 95 x 10
  • BB Row
    • 155 x 8
    • 155 x 8
    • 125 x 12
    • 125 x 10
  • Wide Pronated-Grip Pulldown (350 Method)
    • 110 x 18
    • 110 x 17
    • 110 x 14
  • BB Curl (350 Method)
    • 45 x 18
    • 45 x 15
    • 45 x 11

KR Training 2015-06-13 BP2/DPS1 Quick Hits

It felt good to be back out at KR Training this past Saturday. The weather was awesome – warm, humid, but really not so bad (trust me, it’s going to get worse in a couple months, but it’s better than past summers). And there was only like a 5 minute cloudburst, else nice partly cloudy skies and just a good day to be outside.

Held Basic Pistol 2 (Defensive Pistol Essentials) and Defensive Pistol Skills 1, which are a very popular pairing of classes. Classes were sold out, and filled with a diverse group of folks of ages, genders, classes, you name it. Sorry, but your stereotyping of gun owners holds no water.

Here’s a few things I’d like to reinforce to the students.

Dry Practice

Take what you learned in class and practice it at home. You can do this for free – no cost of the range, of driving to the range, ammo, whatever. Only thing it costs you is about 10 minutes of your time, and after all your hard investment in class, 10 minutes a day every day (or at least every 2-3 days) is well worth it as you WILL see improvement in your skills.

Just work on the things from class. If you were in BP2, you can work on the TX CHL test. If you were in DPS1, work on the “3 Seconds or Less” drill. But you don’t even have to work on something like that. Pick a particular skill and work on it. For example, if trigger control needs work, try the Wall Drill. You could even try something as simple as this:

  1. two hands, gun on target, press the trigger (don’t disturb the sights) — basically the Wall Drill. Repeat 10 times.
  2. Do the Wall Drill again, but this time press out (positions 3 to 4). Repeat 10 times.
  3. If you were in DPS1, do the Wall Drill again, but now from the holster. Repeat 10 times.
  4. Basic Wall Drill. Repeat 10 times.

That’s it. Shouldn’t take you more than 5-10 minutes, and if you do that every day I guarantee you’ll improve.

Don’t worry about speed, worry about technique. Getting that sight picture. Pressing the trigger smoothly so the front sight remains steady. Working on the simultaneous pressing of the gun out and pressing of the trigger in. Speed will come.

Simultaneous Actions

This is new and awkward for folks, but this is where speed comes from. That from that high, compressed ready position, that when you press the gun out, you also press the trigger in – simultaneous action.

Most people are used to pressing the gun out, letting it settle, finding the front sight, then pressing the trigger. That’s a lot of serialized action and it all takes time. Simplifying, let’s say it takes 1 second to press the gun out and 1 second to press the trigger in. That means it takes 2 seconds to complete the task. But the mechanics of the actions don’t depend upon each other: they are independent motions. Thus you can do them at the same time. So if as you press the gun out you also press the trigger in, now you’ve accomplished the task in less time, and you never had to actually go faster. In fact, you could actually move slower and still accomplish it in less time! This is how you go faster without going faster. It’s about efficiency and economy of movement.

This is something you can – and should – practice dry. Again, don’t worry about speed, work on getting the mechanics down.

Equipment Matters

It’s great that the word is slowly getting out that equipment matters.  You can buy skill in this realm.

For example, we had one lady in class shooting a Ruger LC9. We could tell she could shoot, she understood what to do, had all the mechanics down, but she just had a rough time getting things done. In between classes Karl switched her over to a S&W M&P9 and she instantly shot so much better. It’s amazing what a better gun, with better sights, and a better trigger can do, eh?

A gentleman in the DPS1 class was shooting a Kahr PM9 from a pocket holster. This is a very tiny gun, and shooting from a very difficult starting position. Was it a struggle for him? In parts, yes because big hands making a fist in a small pocket is difficult to draw from. He had the marksmanship skills no problem, but the equipment was a challenge. Still, I applaud him doing this because that’s how he has to carry due to environmental constraints, so that he was willing to train precisely in the manner he chose to carry, that’s good. Even if the end result was he learned how much it sucked, at least he knows and now can seek improved solutions.

360º World

In the afternoon I worked the shoothouse. We weren’t out to teach anything here about movement in structures and such. The key was to sow the seed that the world is 360º, that people are 3-D — breaking though the notion of range artifacts (straight lanes, flat cardboard targets, etc.). It was certainly eye-opening for a number of folks, and if it gave you something to think about that you didn’t think about before, then great.

Speaking of which, I just learned that in December, KR Training is going to be hosting a new guest instructor, James S. Willams, M.D. and his Shooting with Xray Vision class. Seems quite relevant here.

As well, that weekend is going to be a great double-bill with Caleb Causey of Lone Star Medics offering his Dynamic First Aid class. Folks, if you don’t have some medical knowledge I highly recommend you get some. You are more likely to save lives through use of medical skills, so consider coming out for a good weekend in December to pick up on these unique and important offerings.

Happy

In the end, just a great day out there. Great group of students (including Oldest… always enjoy spending time with him). Got to get back to teaching. Man… just a good day.

Thank you all.