Workout/Dryfire 10/3/11

S&C

Today I started another cycle of 5/3/1. I currently use a tweaked version of the Boring but big iteration.

Deadlift
270 x 5
320 x 5
370 x 4

Overhead press
105 x 5
120 x 5
135 x 3
70 x 5 x 10

Pullups - 15 total in between overhead press sets

Rear delt raise-15x5x8

Incline dumbell curls w/ fatgripz-25x5x10

Standing barbell curl w/ fatgripz- 50 x 5 x 10

I missed the last reps on the deadlift and standing overhead. I seem to have this problem every cycle. I miss reps week one. Not sure what the problem is. I also don't seem to be progressing well with the overhead press. Need to figure out why. I think I need to eat more. Going to start protein and whole milk on lifting days like last year. Not overly excited about this as I am already trying to cut some fat to help with my pullups but its winter so what the hell. Eat big to get big indeed.

Dry Fire

Today was day one of the Mike Seeklander program. His books is fairly informative and provides a detailed outline and schedule for dry fire and live fire. I began the dry fire program today and found my first set of par times. I was only confused by one dry fire exercise and that is the stepping draw. Not exactly sure how I am supposed to step around the clock but I will re-read the instructions and work that out.

The dry fire program calls for 30+ reps per drill. The first ten are not timed and are done to ingrain perfect form. Then you use the timer set at what you established during the last session was the fastest time you could perform the drill with perfect form. This is done for 10+ reps. The final set you begin cutting tenths of a second off your time and try to catch the timer. When you figure out your new fastest time, you record it and do ten reps. This fastest time is now your new METTS time. This will be the time you use for your second set of reps next time you perform the drill. Interesting concept.

Dry Fire Session A

Standing Draws Hands Relaxed
Standing Draws Surrender Position
Standing Draws Barricade
Pivoting Turn Draws 3/6/9
Stepping Turn Draws 3/6/9
Table Draw