11th Cycle: Precycle 1.1

Military Press (Max: 145lbs)

Weight	Reps
95lbs	5
110lbs	5
125lbs	5

Pushups

Sets	Reps
2	10

Pullups

Sets	Reps
1	5

Dumbbell Chest Flies

Weight	Sets	Reps
20lbs	2	10

Hatebreed - Looking Down the Barrel of Today

Ruck March

Distance	Time	Weight
4 miles	58:44	35lbs

Pressure

Feeling pressure is healthy, and instrumental.

Folding up or giving in to it is avoidable, and detrimental.

Firm a path in your mind and with your actions that allows you to take things in stride, even when they present a struggle.

-Greg Walsh

Sled Pulls

Weight	Distance	Reps
90lbs	50 yards	2
45lbs	50 yards	2

10th Cycle: Deload 4.2

Bench Press (Max: 210lbs)

Weight	Reps
80lbs	5
105lbs	3
125lbs	2

Squats (Max: 245lbs)

Weight	Reps
95lbs	5
120lbs	3
140lbs	1

10th Cycle: Deload 4.1

Military Press (Max: 145lbs)

Weight	Reps
55lbs	5
75lbs	5
85lbs	5

Deadlift (Max: 235lbs)

Weight	Reps
95lbs	5
120lbs	5
140lbs	5

Conditioning

Distance	Time
2 mile	18:05

Running toward the Goal

Still focusing on the MVT Rifleman Challenge (long term goal) but also the Savage Race I signed up for, which is next month.  Not exactly pleased with my 2 mile time.  Need to keep training and the improvements will come.

Conditioning

Distance	Time
2 mile	19:01

Noticeable Improvements

Around 18 months ago my daughter asked me to chase her around my in-laws basement. I made a video of it and all you could hear was me breathing. I decided to get in better shape to be able to play with my kids for more than 30 seconds without needing a rest. Took them on a 1.5 mile hike that included climbing this big ass hill and ended with me carrying them both in while racing to find a bathroom(apparently a 4 year old girl is not fond of peeing in the woods).

My family is why I train and I'm pumped to be able to see it improving my life.

Ruck March

Distance	Time	Weight
4 miles	59:01	30lbs

10th Cycle: 3.4

Squats (Max: 245)

Weight	Reps
185lbs	5
205lbs	3
230lbs	1

Dumbbell Shrugs

Weight	Sets	Reps
70lbs	3	10

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Sit Ups

Sets	Reps
5	10

10th Cycle: 3.3

Bench Press (Max: 210lbs)

Weight	Reps
155lbs	5
175lbs	3
195lbs	2

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

Suitcase Carry

Weight	Reps
75lbs	2

The Little Bitch Within

Everything worth doing as a man is immensely difficult and because of this we’re constantly presented with a choice. Embrace the suck and deal with the short-term discomfort by overcoming temporary resistance, in order to achieve long-term reward and fulfillment. Conversely avoid discomfort, self-discipline and sacrifice all together, by trading them in for instant gratification and immediate pleasure in which result in long-term pain, frustration and regret.

Remember it’s effortless to become a little bitch, it requires no honed skill or finely-tuned ability. It does not require a substantial intellect or capacity to remain focused on a complex task. It does not require a healthy, strong and highly conditioned body. Nor does It require any form of masculine virtue whatsoever.

All that’s required is for you to open the hole in your face and spew from the gapping orifice in which serves as your mouth, endless excuses and petty complaints.

-Mitchell Strength

Hill Sprints

Distance	Reps
Vic Park Hill	5

10th Cycle 3.2

Deadlift (Max: 235lbs)

Weight	Reps
175lbs	5
200lbs	3
225lbs	10

Leg Curls

Weight	Sets	Reps
120lbs	3	10

Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

10th Cycle: 3.1

Military Press (Max: 145lbs)

Weight	Reps
105lbs	5
125lbs	3
135lbs	2

DB Incl. Bench Press

Weight	Sets	Reps
45lbs	5	10

Lat Pull Downs

Weight	Sets	Reps
130lbs	5	10

Dumbbell Chest Flies

Weight	Sets	Reps
15lbs	5	10

Farmer's Walks

Weight	Reps
75lbs	2

10th Cycle 2.4

Squats (Max: 245)

Weight	Reps
170lbs	3
195lbs	3
220lbs	3

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

10th Cycle: 2.3

Bench Press (Max: 210lbs)

Weight	Reps
145lbs	3
165lbs	3
185lbs	3

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

Suitcase Carry

Weight	Reps
75lbs	2

10th Cycle: 2.2

Deadlift (Max: 235lbs)

Weight	Reps
165lbs	3
190lbs	3
210lbs	3

Good Mornings

Weight	Sets	Reps
120lbs	3	10

Walking Lunges

Weight	Sets	Reps
35lbs	3	10

Hanging Leg Raises

Sets	Reps
5	10

10th Cycle: 2.1

Military Press (Max: 145lbs)

Weight	Reps
100lbs	3
115lbs	3
130lbs	2

DB Incl. Bench Press

Weight	Sets	Reps
45lbs	5	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

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