Eating Clean...er

After a weekend of traveling and eating junk I decided to step on the scale and check up on my body fat percentage.  To my dismay, I had gained 3.96 lbs. of fat and gained only .5 lbs. of  muscle since the last time I checked a month and a half ago.  Was the 1/2 pound of muscle gain worth almost 4 lbs. of fat gain?  No way.

Negatives for Beating Strength Plateaus

As I try to increase my overhead press and weighted pullup strength, I have found it absolutely essential to mix up my strategies in order to prevent a plateau in my strength gains.

Before I outline the strategy I used in last weeks workout, let me emphasize an important point:

"To press alot, you have to press alot."
- Pavel

2/16/2012 Workout - Adding Work Capacity

Workouts have been solid the past two weeks, but the intensity and drive on heavier days has been lower.  I think this is mostly mental, as I am starting to think about my conditioning for BJJ now that my tooth is repaired and I can participate in classes at MMA Institute again.

I have been adding in more cardio and circuits to my workouts in order to increase my work capacity.

What is work capacity?

Beast Tamer Prep Week 1 & 2

So far this week....

Felt strong for Day 1 & 2 of my 4 day split, despite being kinda sick.

Spending the majority of my time working on Olympic lifts and Heavy Front Squats while spending time at MMA Institute doing heavy KB Military Presses.

Read more about what I am training for: Beast Tamer Challenge

Day 1 - @ American Family Fitness
Power Clean supersetted with 4 vertical jumps
1 x 155 lbs. for 3 reps
1 x 185 lbs. for 3 reps
1 x 225 lbs. for 2 reps
1 x 275 lbs. for 1 rep
1 x 295 lbs. for 1 rep
1 x225 lbs. for 2 reps
1 x 275 lbs. for 1 rep
1 x 295 lbs. for 1 rep