10 Cycle: Week 1 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 197lbs

Ruck March

Distance	Time	Weight
2 miles	29:23	30lbs

Pretty pumped to keep dropping weight.  The workouts are still plugging along.  I feel like I am getting stronger although I am getting to the point where squats are difficult and becoming less a fan of them as they do.

Also, I started incorporating some more long distance conditioning with the goal of still trying to get lean but also to be able to improve my ruck conditioning.  I am following John Mosby's Ruck Conditioning Program.  I hit the 2 miles under 30 mins, so now its time to increase it to 4 miles and shoot for the goal of 60 mins.  I am only doing the rucks once a week, so the other conditioning has that goal in mind.  The big goal is to be able to successfully completed the MVT Rifleman Challenge. Trying to line up the skill training needed, but while I get that set up, I am concentrating on the fitness aspects.

I have the goals set, I just need to continue to work toward accomplishing them

Civilize the mind, but make savage the body.

10th Cycle: 1.4

Squats (Max: 245)

Weight	Reps
160lbs	5
185lbs	5
205lbs	5

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Pushups

Sets	Reps
3	10

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Sit Ups

Sets	Reps
5	10

Train for Life

Guys and gals, don’t think for a second the enemies of freedom aren’t out there preparing to end our way of life because it’s too cold or too hard. Many respond on here about too busy and not enough money to come train at Max Velocity. I say don’t train for MVT, train for life! If walking up the stairs or carrying a ruck a couple miles breaks you off, think about a healthier life style. 30 minutes watching pointless TV programs can be a little cardio, a little weight training. Stick with it and 30 minutes turns into an hour, weights get heavier, run times faster and you feel BETTER! Eat better, eat less eat smart, there’s tons of sites that help the patriot on a budget to eat healthy. Drink water! Lots of water! Reasons are too many to list and all good. So you can’t make it to MVT yet. Practice dry fires, target discrimination, tac reloads, emergency reloads, up downs. Zero your long guns! Train in gear, refine your gear. Keep at all this and get the warrior mindset and sooner or later, I’ll see you in West Virginia. 

I think there is not a more appropriate time for this to be read and it should be shared! Some of you may know the author. “Somewhere a True Believer is training to kill you. He is training with minimal food or water, in austere conditions, training day and night. The only thing clean on him is his weapon and he made his web gear. He doesn’t worry about what workout to do – his ruck weighs what it weighs, his runs end when the enemy stops chasing him. This True Believer is not concerned about ‘how hard it is;’ he knows either he wins or dies. He doesn’t go home at 17:00, he is home. He knows only The Cause. Still want to quit?”

-Max Velocity

Conditioning

Distance	Time
1 mile	8:08

10th Cycle: 1.3

Bench Press (Max: 210lbs)

Weight	Reps
135lbs	5
155lbs	5
175lbs	5

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
60lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
25lbs	3	10

Close Grip Bench Press

Weight	Sets	Reps
65lbs	3	10

Guillotine Press

Weight	Sets	Reps
65lbs	3	10

Suitcase Carry

Weight	Reps
75lbs	2

10th Cycle 1.2

Deadlift (Max: 235lbs)

Weight	Reps
155lbs	5
175lbs	5
200lbs	10

Leg Curls*

Weight	Sets	Reps
120lbs	3	10

Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

*Got some nasty sun burn on my shoulders so the leg curls replaced the good mornings this week.

10th Cycle 1.1

Military Press (Max: 145lbs)

Weight	Reps
95lbs	5
110lbs	5
125lbs	5

DB Incl. Bench Press

Weight	Sets	Reps
50lbs	2	10
45lbs	1	10
40lbs	2	10

Lat Pull Downs

Weight	Sets	Reps
130lbs	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
15lbs	5	10

9th Cycle: Weigh In & Review

January 2015

January 2016

End of February 2016

End of April 2016

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 199lbs


Ruck March

Distance	Time	Weight
Unknown/Trails	31:00	30lbs

9th Cycle: Deload Week 4.2

Bench Press (Max: 220lbs)

Weight	Reps
95lbs	5
115lbs	5
135lbs	5

Squats (Max: 235lbs)

Weight	Reps
95lbs	5
115lbs	5
145lbs	5

Fighting Shape

Proper physical training that approximates the types of conditions and equipment that you will use cannot be emphasized enough. Running in full kit for any distance will take the breath out of you quick. The last thing you want to do is run to the sound of an explosion or gun fire with an energy tank on empty and have to wheeze your way into your first mag change. Go on short runs of one to two miles with a 12 to 20 pound weighted vest. Work your way up to using wrist and ankle weights. Do some pull ups and sit ups. If you cannot do any of those things you are behind the power curve and will need to get there. People will count on you to be able to physically do the right thing. Do not let them down. 

If you are overweight, cardio and no carbs is the key. Getting in shape is like a bicycle in that you need both wheels of diet and exercise in order to run it. One without the other is a losing battle. It is just that simple. There are more ways now than ever before to get healthy and in a fighting shape. Take advantage of it now while you can. It is slow and painful but looking good naked is the byproduct.

-Sipsey Street Irregulars

Conditioning

Sprints	Reps
50 yards/5 pushups Shuttle	5

9th Cycle: Deload Week 4.1

Military Press (Max: 155lbs)

Weight	Reps
55lbs	5
70lbs	5
85lbs	5

Deadlift (Max: 215lbs)

Weight	Reps
95lbs	5
115lbs	5
135lbs	5

9th Cycle 3.4

Squats (Max: 235)

Weight	Reps
175lbs	5
200lbs	3
220lbs	2

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Plate Raises

Weight	Sets	Reps
25lbs	1	20

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Sit Ups

Sets	Reps
5	10

9th Cycle: 3.3

Bench Press (Max: 220lbs)

Weight	Reps
165lbs	5
185lbs	3
205lbs	1

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
60lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
20lbs	3	10

Close Grip Bench Press

Weight	Sets	Reps
55lbs	3	10

Guillotine Press

Weight	Sets	Reps
55lbs	3	10

Overhead Carry

Weight	Reps
70lbs	2

Discipline and the Divine Madness

How could we, facing this awful and incredible concept, allow our moments to pass us by as we spend all our waking hours enmeshed in the sterile constructs of the internet, the stifling banality of the 9-5 wage slavery, the body growing soft, the mind growing feeble, the will atrophied like a pale husk? We must be filled with a righteous and holy wrath against the mundane existence, the wasted moment, the chronic inactivity that this enervating world promotes. Our fire must burn eternal, even after our bodies are dust, our name must live on as a legend to inspire and light this mighty blaze in those who come after.

-Operation Werewolf

Conditioning

Sprints	Reps
50 yards	5
50 yards/5 pushups Shuttle	5

9th Cycle: 3.2

Deadlift (Max: 225lbs)

Weight	Reps
170lbs	5
190lbs	3
215lbs	10

Good Mornings

Weight	Sets	Reps
65lbs	5	10

Walking Lunges

Weight	Sets	Reps
30lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

9th Cycle: 3.1

Military Press (Max: 140lbs)

Weight	Reps
105lbs	5
130lbs	3
140lbs	2

DB Incl. Bench Press

Weight	Sets	Reps
50lbs	3	10
45lbs	2	10

Lat Pull Downs

Weight	Sets	Reps
130lbs	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
15lbs	5	10

Pushups

Sets	Reps
3	8

Farmer's Walks

Weight	Reps
75lbs	2

Fit for the Fight

Here’s a newsflash for you: Being in shape is only important for your general health. Being physical ready for combat is a whole other ball of wax. If you have a family, or friends, or are part of a community, or just enjoy living, you have a moral obligation to those to whom you owe your loyalty, to quit being a pussy, and start doing PT. I don’t give two shits if you are 14 or 40; whether you’re a fat lump of shit who’s never done a lick of physical exercise in your life, or you’re a former collegiate athlete turned CPA who just doesn’t “have the time” to do PT anymore. You’re either serious about being able to protect your life, your family, and your community, or you’re full of shit. It’s really that simple.

-John Mosby, Mountain Guerrilla

The main reason I decided to start training was to be able to get in good enough shape to be able to fight to protect my family.  Fight my own body breaking down, fight the weather, fight a bad guy, whatever.  I find myself constantly reading and learning.  Finding new ideas to implement into my training.  I've recently been reading about training for survival situations after some sort of societal collapse.  Not sure what type of collapse or that that even matters really, but just looking at society, it seems like something is inevitable.  That being said, along with continuing to strength training and common conditioning work, I've decided to start incorporating weekly ruck marches.

I've read a lot of stuff from survival minded guys who really stress the physical training aspect of survivalist planning.  Guys like John Mosby and Max Velocity really stress being fit enough to survive.  Even guys like Major Dick Winters (Band of Brothers) talked about how his physical fitness helped him endure WWII.  Mosby and Velocity talk about ruck marches and how they are applicable so I figured I'd mix them in.  I am trying to be generally prepared.  I don't want to be a meat head who can bench 400lbs but can't walk 2 miles nor some weak marathoner who can run 26 miles put can't do 5 pull ups.

As I read and learn, I adapt my training plan.  Strength and conditioning in harmony.  I am trying to be harder to kill.  There is no single right way, so if I think something is useful I will try it.  I am trying to improve myself by 1% every day.  Better today, that yesterday.  Better tomorrow than today.  Read heavy shit, lift heavy shit.

Civilized the mind, make savage the body.

Ruck March

Distance	Time	Weight
2.2 miles	31:59	30lbs

9th Cycle: 2.4

Squats (Max: 235)

Weight	Reps
160lbs	3
185lbs	3
210lbs	5

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Plate Raises

Weight	Sets	Reps
25lbs	1	20

Back Extensions

Weight	Sets	Reps
20lbs	5	10

Sit Ups

Sets	Reps
5	10

9th Cycle: 2.3

Bench Press (Max: 220lbs)

Weight	Reps
155lbs	3
175lbs	3
195lbs	1

Dumbbell Military Press

Weight	Sets	Reps
35lbs	5	10

Dumbbell Rows

Weight	Sets	Reps
60lbs	5	10

DB Hammer Curls

Weight	Sets	Reps
20lbs	3	10

Close Grip Bench Press

Weight	Sets	Reps
55lbs	3	10

Guillotine Press

Weight	Sets	Reps
55lbs	3	10

9th Cycle 2.2

Deadlift (Max: 225lbs)

Weight	Reps
160lbs	3
180lbs	3
205lbs	10

Good Mornings

Weight	Sets	Reps
65lbs	5	10

Walking Lunges

Weight	Sets	Reps
30lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

9th Cycle 2.1

Military Press (Max: 140lbs)

Weight	Reps
110lbs	3
120lbs	3
125lbs	4

DB Incl. Bench Press

Weight	Sets	Reps
50lbs	3	10
45lbs	2	10

Lat Pull Downs

Weight	Sets	Reps
130lbs	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
15lbs	5	10

Farmer's Walks

Weight	Reps
70lbs	2

Conditioning

Walking

Distance	Time	Weight
2.2 miles	30:47	0lbs

9th Cycle: 1.4

Squats (Max: 235)

Weight	Reps
155lbs	5
175lbs	5
200lbs	7

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Plate Raises

Weight	Sets	Reps
25lbs	1	20

Back Extensions

Weight	Sets	Reps
20lbs	5	10

Sit Ups

Sets	Reps
5	10