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