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




Followed with some Deadlifting (5 sets of 2 working up to 415 lbs.) and Bench Pressing (3 sets of 8 working up to 225 lbs.)

Day 2 - @ MMA Institute

KB Military Press Ladder supersetted with 1-arm Pullups (modified) supersetted with light Pistols

1 x 5 reps with 24kg (53 lbs.)
1 x 4 reps with 28 kg (62 lbs.)
1 x 3 reps with 32 kg (70 lbs.)
1 x 2 reps with 36 kg (80 lbs.)
1 x 1 reps with 40 lg (88 lbs.)

Focused on grooving the press motion with PERFECT FORM.  All reps were fairly easy and 88 lbs. felt about 80-85% of my 1RM.

I am trying to work up to 1 arm pullups to supplement my weighted pullups.  I figure if I can lift 210 lbs. (my bodyweight) with 1 arm, I will be well on my way to doing a weighted pullup with 212 lbs. hanging.  My current max from a few weeks ago was 135 lbs. hanging with strict pullup form (full hang to neck touching the bar).

For the 1-arm pullups, I am using 2 different styles of grip to work up to full 1- arm pullups without assistance.  The first grip is an overhand grip with one hand, and just fingertips with the other hand.  This grip allows me to use JUST ENOUGH pressure to successfully do one rep.

The other grip is an underhand grip with one hand on the bar and underhand grip with the other hand on the wrist of the hand gripping the bar.  This variation is slightly harder, especially if you make the arm gripping the bar do almost all the work.  It is harder because your body will naturally rotate as you pull, as you have less stability from the free arm.


Anyway, hope some of this info help some of you that are looking to make strength gains.  I will continue later in the week!  Feedback is always welcome!

Danny