Saturday, April 30, 2016

10 Cycle: Week 1 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 197lbs

Ruck March
DistanceTimeWeight
2 miles29:2330lbs

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.

Friday, April 29, 2016

10th Cycle: 1.4

Squats (Max: 245)
WeightReps
160lbs5
185lbs5
205lbs5

Dumbbell Shrugs

WeightSetsReps
70lbs310

Pushups

SetsReps
310

Back Extensions

WeightSetsReps
25lbs510

Sit Ups

SetsReps
510

Thursday, April 28, 2016

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?”

Conditioning
DistanceTime
1 mile8:08

Wednesday, April 27, 2016

10th Cycle: 1.3

Bench Press (Max: 210lbs)
WeightReps
135lbs5
155lbs5
175lbs5

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
60lbs510

DB Hammer Curls

WeightSetsReps
25lbs310

Close Grip Bench Press

WeightSetsReps
65lbs310

Guillotine Press

WeightSetsReps
65lbs310

Suitcase Carry

WeightReps
75lbs2

Tuesday, April 26, 2016

10th Cycle 1.2

Deadlift (Max: 235lbs)
WeightReps
155lbs5
175lbs5
200lbs10

Leg Curls*

WeightSetsReps
120lbs310

Walking Lunges

WeightSetsReps
35lbs310

Hanging Leg Raises

SetsReps
510



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

Monday, April 25, 2016

10th Cycle 1.1

Military Press (Max: 145lbs)
WeightReps
95lbs5
110lbs5
125lbs5

DB Incl. Bench Press

WeightSetsReps
50lbs210
45lbs110
40lbs210

Lat Pull Downs

WeightSetsReps
130lbs510

Dumbbell Chest Flies

WeightSetsReps
15lbs510

Saturday, April 23, 2016

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

DistanceTimeWeight
Unknown/Trails31:0030lbs

Friday, April 22, 2016

9th Cycle: Deload Week 4.2

Bench Press (Max: 220lbs)
WeightReps
95lbs5
115lbs5
135lbs5

Squats (Max: 235lbs)

WeightReps
95lbs5
115lbs5
145lbs5

Thursday, April 21, 2016

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.

Conditioning
SprintsReps
50 yards/5 pushups Shuttle 5

Wednesday, April 20, 2016

9th Cycle: Deload Week 4.1

Military Press (Max: 155lbs)
WeightReps
55lbs5
70lbs5
85lbs5

Deadlift (Max: 215lbs)

WeightReps
95lbs5
115lbs5
135lbs5

Friday, April 15, 2016

9th Cycle 3.4

Squats (Max: 235)
WeightReps
175lbs5
200lbs3
220lbs2

Dumbbell Shrugs

WeightSetsReps
70lbs310

Plate Raises

WeightSetsReps
25lbs120

Back Extensions

WeightSetsReps
25lbs510

Sit Ups

SetsReps
510

Thursday, April 14, 2016

9th Cycle: 3.3

Bench Press (Max: 220lbs)
WeightReps
165lbs5
185lbs3
205lbs1

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
60lbs510

DB Hammer Curls

WeightSetsReps
20lbs310

Close Grip Bench Press

WeightSetsReps
55lbs310

Guillotine Press

WeightSetsReps
55lbs310

Overhead Carry

WeightReps
70lbs2

Wednesday, April 13, 2016

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.

Conditioning
SprintsReps
50 yards5
50 yards/5 pushups Shuttle 5

Tuesday, April 12, 2016

9th Cycle: 3.2

Deadlift (Max: 225lbs)
WeightReps
170lbs5
190lbs3
215lbs10

Good Mornings

WeightSetsReps
65lbs510

Walking Lunges

WeightSetsReps
30lbs310

Hanging Leg Raises

SetsReps
510

Monday, April 11, 2016

9th Cycle: 3.1

Military Press (Max: 140lbs)
WeightReps
105lbs5
130lbs3
140lbs2

DB Incl. Bench Press

WeightSetsReps
50lbs310
45lbs210

Lat Pull Downs

WeightSetsReps
130lbs510

Dumbbell Chest Flies

WeightSetsReps
15lbs510

Pushups

SetsReps
38

Farmer's Walks

WeightReps
75lbs2

Saturday, April 9, 2016

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

DistanceTimeWeight
2.2 miles31:5930lbs

Friday, April 8, 2016

9th Cycle: 2.4

Squats (Max: 235)
WeightReps
160lbs3
185lbs3
210lbs5

Dumbbell Shrugs

WeightSetsReps
70lbs310

Plate Raises

WeightSetsReps
25lbs120

Back Extensions

WeightSetsReps
20lbs510

Sit Ups

SetsReps
510

Thursday, April 7, 2016

9th Cycle: 2.3

Bench Press (Max: 220lbs)
WeightReps
155lbs3
175lbs3
195lbs1

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
60lbs510

DB Hammer Curls

WeightSetsReps
20lbs310

Close Grip Bench Press

WeightSetsReps
55lbs310

Guillotine Press

WeightSetsReps
55lbs310

Wednesday, April 6, 2016

9th Cycle 2.2

Deadlift (Max: 225lbs)
WeightReps
160lbs3
180lbs3
205lbs10

Good Mornings

WeightSetsReps
65lbs510

Walking Lunges

WeightSetsReps
30lbs310

Hanging Leg Raises

SetsReps
510

Tuesday, April 5, 2016

9th Cycle 2.1

Military Press (Max: 140lbs)
WeightReps
110lbs3
120lbs3
125lbs4

DB Incl. Bench Press

WeightSetsReps
50lbs310
45lbs210

Lat Pull Downs

WeightSetsReps
130lbs510

Dumbbell Chest Flies

WeightSetsReps
15lbs510

Farmer's Walks

WeightReps
70lbs2

Friday, April 1, 2016

9th Cycle: 1.4

Squats (Max: 235)
WeightReps
155lbs5
175lbs5
200lbs7

Dumbbell Shrugs

WeightSetsReps
70lbs310

Plate Raises

WeightSetsReps
25lbs120

Back Extensions

WeightSetsReps
20lbs510

Sit Ups

SetsReps
510