5.12.17(B)

Squats

Weight	Sets	Reps
190lbs	3	5

Bench Press

Weight	Sets	Reps
135lbs	3	5

Power Cleans

Weight	Sets	Reps
75lbs	5	3

Dips

Sets	Reps
3	5

5.11.17

Only surround yourself with people that want to see you succeed. If someone doesn't fully support your endeavors then they are extra baggage with no purpose. Build a small army and together, conquer the world.

-Norse Fitness

Walking

Time	Distance
46 min	2.93mi

5.10.17(A)

Squats

Weight	Sets	Reps
185lbs	3	5

Overhead Press

Weight	Sets	Reps
125lbs	3	5

Deadlift

Weight	Sets	Reps
285lbs	1	5

Pullups

Sets	Reps
3	4

Pushups

Sets	Reps
1	22

Sons

Do not kill a man in a boy.

Learn your sons how to fight.

For a girl, for the truth, for no reason

Let him beat those, who are older and stronger. 

Let him know from the childhood: don't be ashamed to lose.

It's a shame to retreat because of the fear,

When after school bullies

Try to humiliate and break him. 

Don't send your boys to a dance school.

Let them do both boxing and wrestling,

So that even in the most difficult situation

He will have enough spirit to be himself. 

I know for sure: you are protective to your children.

But don't try to protect them from the world!

Tell them: everything what is important in life,

Needs to be protected at any cost.

-PPDM

Sprints

Time	Speed	Incline	Reps
15/45	8mph	15	10

Pushups

Sets	Reps
1	22

5.8.17(B)

Squats

Weight	Sets	Reps
175lbs	3	5

Bench Press

Weight	Sets	Reps
130lbs	3	5

Power Cleans

Weight	Sets	Reps
70lbs	5	3

Dips

Sets	Reps
3	5

Pushups

Reps

65

5.6.17

Dumbbell Incline Press

Weight	Sets	Reps
40lbs	5	10

Chest Fly

Weight	Sets	Reps
20lbs	5	10

Low Cable Crossover

Weight	Sets	Reps
50lbs	2	10

Dips

Sets	Reps
3	5

Pushups

Sets	Reps
1	43

Walking

Time	Distance
44 min	2.79m

5.5.17(A)

Squats

Weight	Sets	Reps
165lbs	3	5

Overhead Press

Weight	Sets	Reps
120lbs	3	5

Deadlift

Weight	Sets	Reps
275lbs	1	5

Pullups

Sets	Reps
3	4

Pushups

Sets	Reps
1	43

5.4.17

Weakness insults your ancestors.

-Norse Fitness

Sprints

Time	Speed	Incline	Reps
15/45	8mph	15	10

Pushups

Sets	Reps
1	43

5.3.17(B)

Squats

Weight	Sets	Reps
155lbs	3	5

Bench Press

Weight	Sets	Reps
125lbs	3	5

Power Cleans

Weight	Sets	Reps
65lbs	5	3

Dips

Sets	Reps
3	5

Pushups

Sets	Reps
1	43

5.2.17

Sprints

Time	Speed	Incline	Reps
15/45	8mph	15	10

Pushups

Sets	Reps
1	43

Walking

Time	Distance
22 min	1.36m

5.1.17(A)

Squats

Weight	Sets	Reps
145lbs	3	5

Overhead Press

Weight	Sets	Reps
115lbs	3	5

Deadlift

Weight	Sets	Reps
265lbs	1	5

Pullups

Sets	Reps
3	4

Pushups

Sets	Reps
1	43

4.30.17

Guillotine Press

Weight	Sets	Reps
95lbs	3	10

Dumbbell Incline Press

Weight	Sets	Reps
40lbs	3	10

Sprints

Time	Speed	Incline	Reps
11/49	8mph	15	10

Pushups

Sets	Reps
1	22

Walking

Time	Distance
27 min	1.62m

4.29.17(B)

Squats

Weight	Sets	Reps
135lbs	3	5

Bench Press

Weight	Sets	Reps
120lbs	3	5

Deadlift

Weight	Sets	Reps
245lbs	1	5

Pull-ups

Sets	Reps
3	3

Pushups

Sets	Reps
1	22

Walking

Time	Distance
36 min	2.27m

4.28.17

Sprints

Time	Speed	Incline	Reps
10/50	8mph	15	10

Pushups

Sets	Reps
1	22

4.27.17(A)

Squats

Weight	Sets	Reps
125lbs	3	5

Overhead Press

Weight	Sets	Reps
110lbs	3	5

Deadlift

Weight	Sets	Reps
245lbs	1	5

Dips

Sets	Reps
3	4

Pushups

Sets	Reps
1	22

4.25.17(B)

Squats

Weight	Sets	Reps
115lbs	3	5

Bench Press

Weight	Sets	Reps
115lbs	3	5

Deadlift

Weight	Sets	Reps
235lbs	1	5

Pull-ups

Sets	Reps
3	3

Pushups

Sets	Reps
1	22

No Remorse or Fear!

"No arguments! No explanations! No remorse or fear! Take accountability for your actions and choices and know that all associations and choices have repercussion. Stop pretending to be a victim when Empire decrees your flag outlawed, your cause unjust- this is a cult of the Father of Wolves, the Unknown Rider, and his people have always been outlaws, existing on the edges of accepted society, gnawing at the roots of what is already falling."

-Operation Werewolf

Starting the Amplify Podcast 1000 Rep Challenge yesterday with my daughter.  8 weeks of pushups every day and then a final test in week 9 to crank out 1000 pushups in 1 day.

Pushups

Sets	Reps
1	22

Father Frost Mode

Men are like steel. They lose their value when they lose their strength.
What is the meaning of life - to strive to the goal, work to achieve the goal and make your life as good as possible.
Life goes before death, joy — ahead of sadness.

-Po Programme Dedushki Moroza (Father Frost Mode)

4.22.17(A)

Squats

Weight	Sets	Reps
105lbs	3	5

Overhead Press

Weight	Sets	Reps
105lbs	3	5

Deadlift

Weight	Sets	Reps
225lbs	1	5

Dips

Sets	Reps
3	4

4.19.17(B)

Squats

Weight	Sets	Reps
95lbs	3	5

Bench Press

Weight	Sets	Reps
110lbs	3	5

Deadlift

Weight	Sets	Reps
215lbs	1	5

Pull-ups

Sets	Reps
3	3

4.18.17

Yoga

Time

25 mins

4.17.17(A)

Squats

Weight	Sets	Reps
85lbs	3	5

Overhead Press

Weight	Sets	Reps
100lbs	3	5

Deadlift

Weight	Sets	Reps
205lbs	1	5

Dips

Sets	Reps
3	4

4.15.17

Pullups

Sets	Reps
3	2

Mace Shovel

Weight	Sets	Reps
15lbs	3	5L/5R

Mace 360

Weight	Sets	Reps
15lbs	3	5L/5R

Pushups

Sets	Reps
3	10

Improvement

The most effective method to constantly see improvement is to surround yourself with people who are pushing to surpass you at every turn. Your entire existence should be based around competition and thriving to be better than everyone. Always remain humble but also have your mind set to prevail over all.

-Norse Fitness

Dips

Sets	Reps
3	3

4.13.17(B)

Squats

Weight	Sets	Reps
75lbs	3	5

Bench Press

Weight	Sets	Reps
105lbs	3	5

Deadlift

Weight	Sets	Reps
185lbs	1	5

Chin ups

Sets	Reps
3	3

4.11.17(A)

Squats

Weight	Sets	Reps
65lbs	3	5

Overhead Press

Weight	Sets	Reps
95lbs	3	5

Deadlift

Weight	Sets	Reps
185lbs	1	5

Dips

Sets	Reps
3	3

4.10.17

Walking

Time	Speed	Incline
8 mins	3mph	1°

Airdyne

Time	Reps
30/30	3

4.9.16(B)

Squats

Weight	Sets	Reps
55lbs	3	5

Bench Press

Weight	Sets	Reps
100lbs	3	5

Deadlift

Weight	Sets	Reps
175lbs	1	5

Chin ups

Sets	Reps
3	2

4.7.17(A)

Squats

Weight	Sets	Reps
45lbs	3	5

Overhead Press

Weight	Sets	Reps
90lbs	3	5

Deadlift

Weight	Sets	Reps
165lbs	1	5

Dips

Sets	Reps
3	2

4.6.17

Stop worrying about your opponents, let them worry about you. Make them remember your name. The only man you should be creating a monster out of is yourself.

-Tom DeBlass

Yoga

Time

25 mins

4.5.17(B)

Squats

Weight	Sets	Reps
45lbs	3	5

Bench Press

Weight	Sets	Reps
95lbs	3	5

Deadlift

Weight	Sets	Reps
155lbs	1	5

Pullups

Sets	Reps
3	2

4.4.17

Yoga may be a four-letter word for a strength athlete but it shouldn't be. You may be as big as a house and strong as a bull, but if you lack flexibility your training, and eventually your quality of life, will be compromised.

-Zach Gallman

Yoga

Time

25 mins

4.3.17(A)

Squats

Weight	Sets	Reps
45lbs	3	5

Overhead Press

Weight	Sets	Reps
85lbs	3	5

Deadlift

Weight	Sets	Reps
135lbs	1	5

Pullups

Sets	Reps
5	2

Since the injury I have done some light training off and on. I decided to try out Mark Rippetoe's Starting Strength.  I still have some limitations from the surgery in my left leg mobility wise so I am starting intentionally light on the squats and deadlifts.  No reason to rush back to have a set back (I hate heavy squatting anyway).

SS is a 3 day a week program but I will be adding a 4th day to do some Wolf Brigade training and probably a conditioning day once I can run again.  Also, lots of mobility and flexibility work on the off days.

3.27.17

Military Press (Max: 130lbs)

Weight	Reps
85lbs	5
95lbs	5
110lbs	7

Dumbbell Incline Bench

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

Pullups

Sets	Reps
5	2

KB Halo + Extension

Weight	Sets	Reps
35lbs	3	10

Curls

Weight	Sets	Reps
25lbs	1	100

Fighting or Fitness

This brings us to the actuary table of actuality. Most human beings are terrible at assessing risks accurately. We know this from how they behave, and what they fear. As a species, we tend to give a great deal of unwarranted attention to risks that are both beyond our control, and highly unlikely; terrorist attacks, airplane crashes, nuclear power plant disasters, and the Ebola virus, all occupy far more attention than is justified by people who are not actively engaged in jobs that involve those threats. At the same time, we give far less attention to things like smoking, poor diet, lack of exercise, and car accidents, all things far more likely to kill us, and ironically, all things we have much more control over.

-Matt Thorton, Fighting – and, not or – Fitness

5 Rounds

Exercises	Reps
Pullups	2
Pushups	10
Situps	10
Leg Raises	10
Glute Bridge	10

3.13.17

Smarts will always win. Use your mind and carefully place yourself in the best possible position, fly above the drama and bullshit. If you do this you will be untouchable, and all that try to bring you down will fail miserably.

-Tom DeBlass

5 Rounds

Exercises	Reps
Pullups	2
Situps	10
Leg Raises	10
Glute Bridge	10

3.12.17

Incline Bench Press

Weight	Sets	Reps
40lbs	5	10

DB Row

Weight	Sets	Reps
40lbs	3	10

Dips

Sets	Reps
1	5

Pullups

Sets	Reps
1	2

3.11.17

Bench Press

Weight	Reps
95lbs	10
135lbs	5
185lbs	1

Lat Pull Down

Weight	Sets	Reps
100lbs	5	10

Dips

Sets	Reps
1	5

Pullups

Sets	Reps
1	2

2.20.17(2.1)

Squat (Max: 230lbs)

Weight	Reps
160lbs	3
185lbs	3
205lbs	3

HS Incline Press

Weight	Reps
45lbs	10
50lbs	10
55lbs	10

Farmer Walks

Weight	Reps
50lbs	2

Believe

"Live like men who believe -- who know -- that they are noble, beautiful, happy and loved by the gods BECAUSE they are powerful."

-Jack Donovan

2.18.17(1.2)

Deadlift (Max: 300lbs)

Weight	Reps
195lbs	5
225lbs	5
255lbs	10

Military Press (Max: 140lbs)

Weight	Reps
90lbs	5
105lbs	5
120lbs	7

Lat Pulldowns

Weight	Sets	Reps
112.5lbs	5	10

Rocking Chair

Weight	Sets	Reps
10lbs	3	10

Pushups

Sets	Reps
3	10

2.13.17(1.1)

Squat (Max: 230lbs)

Weight	Reps
145lbs	5
170lbs	5
195lbs	7

Leg Curls

Weight	Sets	Reps
70lbs	5	10

Barbell Rows

Weight	Sets	Reps
125lbs	5	10

Beginners BJJ Class

Beginners class: Usually I teach the advanced classes at RGA in NYC. Sometimes however, I get asked to substitute in a beginners class when another instructor is sick or out of town. I always jump on the opportunity when it arises. There is something magical about a beginners class. It immediately returns you to the most important aspects of the sport and brings back the feelings of wonder you had when you first began in the kingly art of jiu jitsu. When teaching advanced students, my main focus is to get them TO IMPOSE THEIR GAME UPON THEIR OPPONENT. Beginners however, lack the skills to do this, and so here my main focus will always be PREVENTING AN OPPONENT FROM IMPOSING HIS GAME UPON YOU. Interestingly, the lessons of the beginner class have primacy - for in all truth, YOU WILL NEVER IMPOSE YOUR GAME UPON ANYONE IF YOU CANNOT FIRST PREVENT THEM FROM IMPOSING THEIR GAME UPON YOU. Those early days in the sport, as frustrating as they often are, when we get pinned and controlled and have no idea how to get out, are the essential part of a journey that perhaps one day will see you able to impose your will upon whoever is in front of you.

-John Danaher

The 7-5-3 Code (No Gi)

The 7-5-3 Code is broken into 3 sections: The 7 Virtues of a Warrior, The 5 Keys to Health, and The 3 States of Mind.

7 Virtues of a Warrior

The 7 Virtues of a Warrior help to guide the jiujiteiro in his interactions with others. With these virtues in mind we can hope to do right by others and ourselves, and not allow our training to falsely inflate our ego, sense of power and importance. 

• Rectitude
• Courage
• Benevolence
• Politeness/Propriety
• Honesty/Sincerity
• Honor
• Loyalty

5 Keys to Health

The 5 Keys to Health assist us in ensuring that we are at our most physically fit, so our training does not suffer.

• Rational Nutrition
• Sensible Exercise
• Efficient Rest
• Proper Hygiene
• Positive Attitude

The 3 States of Mind

The 3 States of Mind guide our inner relationship, so that we will think with clear mindedness and wisdom.

• Zanshin (Alertness/Awareness)
• Mushin (Clear Mind)
• Fudoshin (Emotion Balance)

Originally posted on BJJ Mat Rat.

Techniques Practiced:

1. Sweep from closed guard
2. Sweep from closed uard to Triple Attack to Back w/choke

2.6.17

Squat (Max: 220lbs)

Weight	Reps
165lbs	5
185lbs	3
205lbs	3

Bench Press (Max: 195lbs)

Weight	Reps
145lbs	5
165lbs	3
185lbs	3

Leg Curls

Weight	Sets	Reps
70lbs	5	10

Barbell Rows

Weight	Sets	Reps
125lbs	5	10

Lat Pulldown

Weight	Sets	Reps
112lbs	3	10

Meditation

"It is of paramount importance for warriors to place extreme focus on the subject of meditation. Without a calm and focused mind, the body will eventually falter. The practice of meditation is just as important as time spent in the gym or dojo, and for the majority is the practice which is typically ignored or feared."

-Craig Williams, The Mind of the Kshatriya

I had 3 or 4 different links pop up on my social media last week talking about meditation.  Not ads or anything like that, but various people I follow sharing articles they had written, like the one I quoted above on Operation Werewolf and this article written by Chris Kresser.  I also just finished reading Dharma Punx.  I took all those things as a sign and began meditation today.

I started with a simple 10 minutes.  It went by pretty quickly.  I am hoping to incorporate meditation on a regular basis.  The goal when I started this blog was to improve daily and improve in all aspects of life:  physically, mentally, emotionally and spiritually.  I think this will help improve more than one of those aspects.

Civilize the mind, but make savage the body.

Sunday Conditioning

As individuals who are engaged in a lifelong endeavor to make our bodies a temple housing the smokeless fire of our mind and will, we must utilize every tool to whet the edge of the blade of our practice.

-Paul Waggener, The Mind of the Kshatriya Part 2

5 Rounds

Exercise	Weight	Reps
Kettlebell Swing	35lbs	15
Goblet Squat	35lbs	5
Pushups	n/a	3

3 Rounds

Exercise	Weight	Reps
Sledge Hammer Slam	12lbs	10R/10L
Med Ball Slam	12lbs	5

Farmer Walks

Weight	Reps
50lbs	4

Prowler

Reps	Distance	Weight
2	30 yards	90lbs

2.3.17

Deadlift (Max: 290lbs)

Weight	Reps
200lbs	3
230lbs	3
260lbs	6

Military Press (Max: 135lbs)

Weight	Reps
90lbs	3
105lbs	3
120lbs	5

2.2.17 (No Gi)

Often it doesn't matter who pulls more, so long as you never accept being the one that pulls less."

-Greg Walsh, Wolf Brigade Gym

Techniques Practiced:

1. Partner Drills - Pass Guard / Stand up from guard
2. Partner Drills - Pass Half Guard / Stand up from half guard
3. Partner Drills - Submit from side control / Transition to half guard or guard
4. Partner Drills - Sumbit from mount / Escape mount

Takeaways

1. Keep base low
2. Keep arms/hands in tight to body
3. Relax

2.1.17 (Gi)

Techniques Practiced:

1. Transition from half guard to feet on hips
2. Transition from half guard to full guard
3. Transition from half guard to triangle
4. Half guard kimura
1. Thumb grip on collar, elbow up
2. Kimura grip
3. Roll to back
4. Keep hand close to their hip

Carlson Gracie Sr: The Simple Warrior

2017 Physical (No Gi)

Lipid Test Results

	2016	2017	Standard
Cholesterol	173mg/dL	188mg/dL	125-199mg/dL
Chol/HDL	4.7	3.4	0-5
LDL	111mg/dL	112mg/dL	0-100mg/dL
HDL	37mg/dL	56mg/dL	40-180mg/dL
Triglycerides	124mg/dL	102mg/dL	0-150mg/dL

Techniques Practiced:

1. Standing from butterfly guard
1. Lift with feet
2. Push head and shoulder to side
3. Stand up to fighting stance

1.30.17 (2.1)

Squat (Max: 220lbs)

Weight	Reps
150lbs	3
175lbs	3
195lbs	5

Bench Press (Max: 195lbs)

Weight	Reps
135lbs	3
155lbs	3
175lbs	5

Leg Curls

Weight	Sets	Reps
70lbs	5	10

Barbell Rows

Weight	Sets	Reps
125lbs	5	10

Dips

Sets	Reps
5	5

1.29.17

Prowler Suicides

Weight	Sets
90lbs	2

Yoga

Time

35 mins

1.28.17

Glute Bridge

Weight	Sets	Reps
95lbs	5	10

2 Rounds

Exercise	Weight	Reps
Tire Sledge	n/a	10L/10R
Box Jump	n/a	10
Mace 360	15lbs	5L/5R
Rocking Chair	25lbs	10
Pushups	n/a	10

1.27.17 (1.2)

Deadlift (Max: 290lbs)

Weight	Reps
185lbs	5
215lbs	5
245lbs	7

Military Press (Max: 135lbs)

Weight	Reps
85lbs	5
100lbs	5
115lbs	7

Front Squat

Weight	Sets	Reps
135lbs	1	10
115lbs	2	10
95lbs	2	10

Dumbbell Incline Bench

Weight	Sets	Reps
53lbs	2	10
50lbs	1	10

1.26.17 (No Gi)

Techniques Practiced:

1. Knee on Belly to Far side Arm Bar
2. Knee on Belly to Kimura

The Pleasures of Drowning

I can now attest that the experience of grappling with an expert is akin to falling into deep water without knowing how to swim. You will make a furious effort to stay afloat—and you will fail. Once you learn how to swim, however, it becomes difficult to see what the problem is—why can’t a drowning man just relax and tread water? The same inscrutable difference between lethal ignorance and lifesaving knowledge can be found on the mat: To train in BJJ is to continually drown—or, rather, to be drowned, in sudden and ingenious ways—and to be taught, again and again, how to swim.

-Sam Harris, The Pleasures of Drowning

Brazilian Jiu Jitsu

2 Hours

1.23.17 (1.1)

Squat (Max: 220lbs)

Weight	Reps
140lbs	5
165lbs	5
185lbs	9

Bench Press (Max: 195lbs)

Weight	Reps
125lbs	5
145lbs	5
165lbs	8

Leg Curls

Weight	Sets	Reps
70lbs	5	10

Barbell Rows

Weight	Sets	Reps
125lbs	5	10

Dips

Sets	Reps
5	5

Farmer Walks

Weight	Sets
40lbs	2

How Yoga Can Help Your BJJ

Developing this kind of flexibility doesn’t happen overnight. Just like technique in jiu-jitsu, flexibility in yoga takes a lot of focus and hard work. But once you develop this, you will feel the gradual improvement in your jiu-jitsu game. Not only will you be able to resist submissions a lot more easily, you will feel your mobility improve. You will become more agile because along with this flexibility, you will also develop strength - a type of yoga-specific strength that will help every facet of your game.

-How Yoga Can Help Your BJJ

Yoga

Time

35 mins

1.22.17

5 Rounds

Exercise	Weight	Reps
Mace 360	15lbs	5L/5R
Rocking Chair	25lbs	5
Abmat Situps	25lbs	5
Tire Flip	n/a	5

Bag of Body Parts

Weight	Reps
60lbs	5L/5R

1.20.17(3.4)

Squat (Max: 210lbs)

Weight	Reps
155lbs	5
175lbs	3
200lbs	5

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Pushup Plank

Time	Sets
30 secs	5

1.19.16 (3.3)

Bench Press (Max: 190lbs)

Weight	Reps
140lbs	5
160lbs	3
180lbs	5

Barbell Rows

Weight	Sets	Reps
120lbs	5	10

Dips

Sets	Reps
5	5

Farmer Walks

Weight	Sets
65lbs	2

Prowler

The good thing about the Prowler is that it WORKS. If you have bad knees and can no longer stress them with any kind of running, walking with the Prowler will fit your needs. Hell, walking with the Prowler is harder than running. Remember the first couple workouts will suck the life out of you, but you will quickly get better. No one wants to go through life sucking wind and no one wants to go through life sucking at all.

-Jim Wendler

Prowler

Reps	Distance	Weight
10	30 yards	90lbs

Airdyne

Sets	Reps	Time
1	2	30:30

1.17.17 (3.2)

Deadlift (Max: 280lbs)

Weight	Reps
210lbs	5
235lbs	3
265lbs	2

Front Squat

Weight	Sets	Reps
135lbs	1	10
115lbs	2	10
95lbs	2	10

Turkish Getup

Weight	Sets	Reps
15lbs	1	5L/5R

Situps

Sets	Reps
5	10

1.16.17 (3.1)

Military Press (Max: 130lbs)

Weight	Reps
95lbs	5
110lbs	3
120lbs	7

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	5	10

Lat Pulldown

Weight	Sets	Reps
100lbs	5	10

Farmer Walks

Weight	Reps
65lbs	2

1.13.17 (2.4)

Squat (Max: 210lbs)

Weight	Reps
145lbs	3
165lbs	3
185lbs	5

1.12.17 (2.3)

Bench Press (Max: 190lbs)

Weight	Reps
130lbs	3
150lbs	3
170lbs	7

1.11.17 (2.2)

Deadlift (Max: 280lbs)

Weight	Reps
195lbs	3
225lbs	3
250lbs	5

1.9.17 (2.1)

Military Press (Max: 130lbs)

Weight	Reps
90lbs	3
105lbs	3
115lbs	7

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	5	10

Lat Pulldown

Weight	Sets	Reps
100lbs	5	10

Farmer Walks

Weight	Reps
65lbs	2

1.6.17 (1.4)

Squat (Max: 210lbs)

Weight	Reps
135lbs	5
155lbs	5
175lbs	10

Leg Curls

Weight	Sets	Reps
140lbs	5	10

Back Extensions

Weight	Sets	Reps
25lbs	5	10

Pushup Plank

Time	Sets
30 secs	5

1.5.16 (1.3)

Bench Press (Max: 190lbs)

Weight	Reps
125lbs	5
140lbs	5
160lbs	10

Barbell Rows

Weight	Sets	Reps
120lbs	5	10

Dips

Sets	Reps
5	5

Farmer Walks

Weight	Sets
65lbs	2

Conditioning

Airdyne

Sets	Reps	Time
1	5	30:30

1.3.17 (1.2)

Deadlift (Max: 280lbs)

Weight	Reps
180lbs	5
210lbs	5
240lbs	7

Front Squat

Weight	Sets	Reps
135lbs	2	10
115lbs	2	10
95lbs	1	10

Turkish Getup

Weight	Sets	Reps
15lbs	1	5L/5R

Situps

Sets	Reps
5	10

1.2.17 (1.1)

Military Press (Max: 130lbs)

Weight	Reps
85lbs	5
95lbs	5
110lbs	10

Dumbbell Incline Bench

Weight	Sets	Reps
50lbs	5	10

Lat Pulldown

Weight	Sets	Reps
100lbs	5	10

Farmer Walks

Weight	Reps
65lbs	2

Progress Report

January 2015

January 2016

January 2017

2017 Goals

The concept of self-actualization is ironic, because it can never truly be reached. The weak man gives up. The stupid man thinks he has achieved it. The wise and strong man never stops his pursuit.

-Chris Lindsay

Here are my 2017 Goals:

1. Improve one category in each Strength Test
2. Train 160 hours of Brazilian Jiu Jitsu for the year
3. Read 24 books

Discipline

Dips

Sets	Reps
5	5

T-bar Rows

Weight	Sets	Reps
45lbs	5	10

12.22.16

5 Rounds

Exercises	Weight	Reps
Bench Press	100lbs	10
Kettlebell Rows	70lbs	5R/5L
Kettlebell "Short Swing"	53lbs	10

5 Minutes

Exercise	Reps
Pullups	2

15 sec of rest

Airdyne Bike

Reps	Time
50 cal	1:32

Source - Wolf Brigade Gym

12.21.16

Dumbbell Suitcase Deadlift

Weight	Sets	Reps
70lbs	3	12

6 Minutes (13 Total Sets)*

Exercise	Reps
Burpee	3
Lunge	6

*Minimum expectations:
1 to 3 months attendance: 14 sets minimum
If applicable, each set under the requirement at the end of 6 minutes equals 2 minutes Airdyne.

6 Minutes

Exercise	Reps
Airdyne	12 rev
V-up	6
Bodyweight Row	6

Time Under Tension

Exercise	Reps
Partial Dowel Pullover	25

Source - Wolf Brigade Gym

12.20.16

Front Squats (2RM - 185lbs)

Weight	Reps
95lbs	3
115lbs	2
135lbs	2
155lbs	2
185lbs	2

Assistance Work

Exercise	Weight	Reps
Extended Arm Goblet Squats	25lbs	50
DB Plank Walk	n/a	50

8 Rounds/Tabata

Exercise	Time On	Time Off
Battle Rope	20 sec	10 sec

Time Under Tension

Exercise	Weight	Reps
Prison Abmat Situps	n/a	50

Source - Wolf Brigade Gym

12.19.16

Dumbbell Bench Press

Weight	Sets	Reps
50lbs	5	10

Dips

Sets	Reps
2	5

Pushups

Sets	Reps
2	10

12.17.16

Squats*

Weight	Sets	Reps
165lbs	5	5
110lbs	1	10
25lbs	3	5L/5R

*Perform 5 100lb lat pull downs & 10 25lb KB halo + extension

5 Rounds

Exercise	Weight	Reps
Hand to Hand KB Swing	25lbs	30

Time Under Tension

Exercise	Time
Double KB Rack Hold	2 min

Source - Wolf Brigade Gym

12.16.16

Pendlay Row*

Weight	Sets	Reps
125lbs	5	5
70lbs	1	5L/5R
53lbs	1	10L/10R

*Perform 10 25lbs KB Swings between sets

Conditioning

Exercise	Weight	Reps
Elevator Situp	25lbs	30
Jump Rope	n/a	150
Rocking Chair	15lbs	30
Jump Rope	n/a	150
Straight Jump	n/a	30
Jump Rope	n/a	150
Pushups	n/a	30
Jump Rope	n/a	150

Time Under Tension

Exercise	Time
Pushup Plank Hold	2 min

Source - Wolf Brigade Gym

Brazilian Jiu-Jitsu

Went to my second night of Brazilian Jiu-Jitsu(BJJ) tonight at Vision MMA. It was the last class of the year, but I plan on continuing after the Jan 1. This video is pretty awesome. The words more so than the footage, but its a great perspective about BJJ.  Tonight was pretty humbling.  The instructor asked me after watching a couple drills if I had taken classes before.  That was a pretty nice ego bump.  Following that up by getting choked out 10 or so times without submitting a partner brought me back to earth.

Taking it one day at a time.  Improving 1% today from yesterday.

12.15.16

KB High Pull & Goblet Catch

Weight	Sets	Reps
70lbs	5	5

5 Rounds

Exercise	Weights	Reps
KB Push Press	53lbs	3R/3L
Goblet Squat	53lbs	9
Burpees	n/a	9

Conditioning (5 Rounds)

Exercise	Weight	Reps
Rocking Chair	15lbs	5
Abmat Situps	10lbs	5
Airdyne	10lbs	5 cal

Time Under Tension

Exercise	Time
Airdyne	20 cals

Source - Wolf Brigade Gym

Conflict

"Conflict does not need to be something we romanticize or carelessly draw ourselves into, but it is also certainly not something we should fear, cower away from, or live in denial of; Conflict is a universal certainty. 

Peace of mind, peace of self, and peace of current condition are all valuable things to strive for, but expecting a life of serenity and peace in this world filled with selfishness, destruction, and madness is both misguided and impossible. 

Insulate your "peace" with non-victim mindset and appropriate preparation for the unexpected, and reinforce it all with a sound and reliable physical skillset."

-Greg Walsh

The boys and I took our first bjj class today. Try to put this quote into practice.

12.13.16

Deadlift (2RM - 300lbs)*

Weight	Sets	Reps
225lbs	5	5
180lbs	1	10
70lbs	1	20

*Superset 10 Pushups & 5 underhand body weight rows between each set

Bench Press

Weight	Sets	Reps
95lbs	3	10

Conditioning

Exercise	Reps	Time
Airdyne	50 cal	2:36

Time Under Tension

Exercise	Weight	Reps
Mace Good Mornings	15lbs	25
1-Arm KB Swings	25lbs	50

Source - Wolf Brigade Gym

12.12.16

Mace 360

Weight	Reps
15lbs	50

5 Rounds

Exercise	Weight	Reps
Mace Shovel	15lbs	5R/5L
KB Halo	25lbs	10
Lat Pulldowns	70lbs	10

Time Under Tension

Exercise	Weight	Reps
1-Arm KB Swings	25	50

Source - Wolf Brigade Gym

Not Accepting Weakness

Check out more on the Jocko Podcast.

12.9.16

Turkish Getups¹

Weight	Reps
25lbs	2L/2R
25lbs	4L/4R
25lbs	6L/6R

Farmer Walks²

Weight	Distance
75lbs	20 yards
70lbs	40
60lbs	60

Kettlebell Short Swings

Weight	Sets	Reps
25lbs	6	20

6 Rounds

Exercise	Sets	Reps
Rower*	6	40
Jump Rope	6	60

Time Under Tension

Exercise	Reps
Partial Dow Pullover	30
Treadmill*	30 cal

^{1 & 2} Super Set these two exercises
*I used the Rower and Treadmill since I didn't have access to the airdyne bike today.

Source - Wolf Brigade Gym

12.8.16

Kettlebell Complex/Transitions

Weight	Time
18lbs	15 mins

Dumbbell Box Jumps

Weight	Reps
25lbs	12
30lbs	10
35lbs	8
35lbs	6
40lbs	4
45lbs	2

6 Rounds

Exercise	Reps
Inch Worm	6
Reverse Lunge Box Jump	8
Jump Rope	100

Bag of Body Parts

Weight	Reps
35lbs	10

Time Under Tension

Exercise	Time
Underhand BW Row Hold	2 min
Airdyne	20 cal

Source - Wolf Brigade Gym

12.7.16

Pendlay Row

Weight	Sets	Reps
120lbs	6	6

Kettlebell Cleans

Weight	Sets	Reps
52lbs	6	3

Conditioning

Exercise	Weight	Reps
1 Arm KB Swings	25lbs	60
Abmat Situps	25lbs	60
Pushups	n/a	30
Airdyne	n/a	30 cal

Time Under Tension

Exercise	Time
Pushup Plank Hold	2 min

Source - Wolf Brigade Gym

12.6.16

Squats (2RM - 225lbs)

Weight	Reps
135lbs	3
185lbs	2
205lbs	2
225lbs	2

Pullups (Mixed Grip)

Sets	Reps
10	3

4 Rounds

Exercise	Weight	Sets	Reps
Goblet Squats	52lbs	2	25
Goblet Squats	30lbs	2	25

Time Under Tension

Exercise	Weight	Sets	Reps
Hollow Rock	n/a	5	10
Abmat Situps	25lbs	5	10

Source - Wolf Brigade Gym

12.5.16

Hang Power Cleans

Weight	Sets	Reps
95lbs	3	5

Power Cleans

Weight	Sets	Reps
85lbs	3	5

10 Rounds

Exercise	Weight	Reps
KB Cleans	52lbs	2
Med Ball Clean and Press	30lbs	2
Body Weight Row	N/A	10

Conditioning

Exercise	Time/Reps
Airdyne	60 sec
Airdyne @30%	30 sec
Airdyne	30 sec
Airdyne @30%	15 sec
Airdyne	15 sec
Pushups	30 reps
Straight Jumps	30 reps
Pullups	15 reps

Time Under Tension

Exercise	Time
Knees-Up Hang	2 mins

Source - Wolf Brigade Gym

Wolf Brigade Gym Ambassador

Proud to be a Wolf Brigade Gym Ambassador.  The image says it better than I could.  

Check out more at wolfbrigadegym.com.

Walking

Time

42 mins

Searching

Learning about yourself, challenging convention, and seeing how far you can go instead of being TOLD how far you can go is never a simple path, but “simple” isn’t really what most of us are searching for. We may have some self deception in place that tells us what we want is a simple, basic life- and while elements of that may be true, ANY critical thinker, progressivist, subversionist, naysayer, questioner, or idealist knows that the simpler the journey, the less fulfilling the destination. 

Even the most grounded and self-assured of us has a tendency to continue the search, and that self-awareness should never be ignored. FIND something, LEARN something, TRY something, and be open to the idea that even if you hate it, suck at it, or only try it once, the searching itself teaches the most valuable lesson. 

Relying on fate or waiting for direction from the universe is most often a recipe for disappointment and unrealized potential. You will only be given a fraction of what you have the power to take. 

Empowerment, development, and realized potential comes from within; when the path to their achievement goes dark, the only way to find it again is to look harder…

-Greg Walsh, Wolf Brigade Gym

Walking

Time

40 mins

12.2.16

DB Bench Press

Weight	Sets	Reps
60lbs	6	8

*Superset with 1L/1R 29lbs KB Turkish Get-up

6 Rounds

Exercise	Weight	Reps
KB Swings	29lbs	8
Med Ball Slams	30lbs	6
Burpee	N/A	4

Time Under Tension

Exercise	Reps
Dowel Partial Pull-Over	25
Hollow Rock	50

Dips

Sets	Reps
3	5

Source - Wolf Brigade Gym

12.1.16

Front Squat

Weight	Sets	Reps
135lbs^	7	3

Squat Complex (Goblet)

Weight	Reps
50lbs	3
55lbs	3
60lbs	3
65lbs	3
65lbs	3

Conditioning

Exercise	Reps
Airdyne	25 cal
Jumping Pullups	50
29lb KB Kayak	50
24lb Abmat Situps	25
Jump Rope	250

Time Under Tension

Exercise	Weigth	Duration
Farmer Holds	70lbs	2 mins

Walking

Time

33 mins

Source - Wolf Brigade Gym

December Operative Challenge

1. Extreme Couponing 
2. Books
1. Anarchy and Christianity - Jacques Ellul
2. Discourses of Epictetus - George Long
3. No Facebook or Twitter