So, its official! I have been asked to be an assistant instructor at the upcoming RKC certification in Vienna, VA on the weekend of May 16th. This puts me about 9 weeks away from my opportunity to complete the Beast Tamer Challenge.
Here is where I am at to date:
Military Press: This has always been my weakest lift of the three. Last time I attempted this challenge I failed the press. Right now I can confidently press 97 lbs. KB but its not exactly gliding up through my sticking point as easily as I would like. I am WAY stronger than I was 2 months out from my last attempt at this challenge so I am feeling pretty confident. Even still, this is the lift I need to focus on the most.
Pistol: Havent worked any heavy pistols in a while. I am still grooving the body weight pistol and gaining back the range of motion I need to safely perform this lift. Currently barbell front squatting in the 225-315 lbs. range for reps (wide stance) and 150-225 lb.s range (narrrow stance) to get my legs plenty strong. I completed this lift with ease last time, so I am trying to work well beyond 106 lbs (maybe 212 lbs??)
Pullup: I maxed out with body weight + 135 lbs. about a month ago. I have been focusing more on 1-arm pullups recently to change things up, but I will definitely not have a problem with the 106lbs. pullup. Would love to work toward a double beast (212 lbs.) pullup as well. I would like to get some fat gripz because I believe my grip is one of my limiting factors right now.
So that is where I am at. I am currently on a "special" training program to focus on improving all these lifts. I will post about this program within the next few days. Stay tuned!
Wednesday, March 7, 2012
Saturday, March 3, 2012
Results from Cleaner Carbs
Last week I reduced my carbohydrate intake slightly and vowed to eat "cleaner" carbohydrate sources to see how I would respond. I also wanted to see if adding fruit to my meals throughout the day (vs. only with breakfast) would impact my results. Needless to say, this was not a great experiment because I manipulated more than one variable (cleaner carbs + less carbs + added more fruit).
Here are the results:
Weight (2/27/12): 211.0 Weight (3/3/2012): 208.0 Change: -3.0 lbs.
Body Fat % (2/27): 7.64% BF% (3/3): 6.05% Change: - 1.59%
Lean Mass (2/27): 194.89 lbs. Lean Mass (3/3): 195.41 lbs. Change: +.52 lbs.
Fat Mass (2/27): 16.11 lbs. Fat Mass (3/3): 12.59 lbs. Change: - 3.52 lb
Here are the results:
Weight (2/27/12): 211.0 Weight (3/3/2012): 208.0 Change: -3.0 lbs.
Body Fat % (2/27): 7.64% BF% (3/3): 6.05% Change: - 1.59%
Lean Mass (2/27): 194.89 lbs. Lean Mass (3/3): 195.41 lbs. Change: +.52 lbs.
Fat Mass (2/27): 16.11 lbs. Fat Mass (3/3): 12.59 lbs. Change: - 3.52 lb
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