Beast Tamer Prep - 2 months to go!

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!

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

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

Phase 2 Program Design

The RKC certification in Vienna, VA is on May 18th, so I have 16 weeks to be prepared to meet my first personal goal of completing the "Beast Tamer Challenge"

Phase 2 of my program will be about 8 weeks and will focus less on GPP (general physical preparedness) and more on specific goals to help me have the strength and power to accomplish the "Beast Tamer Challenge" as well as the endurance to complete the RKC snatch test (a requirement for re-certification). The increased power and endurance will also help me with my longer term goal of winning the no-gi pan american games for my sport of Brazilian Jiu Jitsu.