Its been to long since I have put anything new up. My internship has been really demanding and I have very little time to write as much. Its a good learning experience Ill be writing a write up on it after its over in three weeks.
Weight Gain/Lean out phase:
This semester I wanted to try something and put on some good lean mass rather than trying to stay lean all the time. I went from weighing in at 178 at august 28th to weighing in at 198 November 1st. My Average body fat was around 9% which I'm happy with. Now I'm cutting back trying to lean out. I started intermittent fasting again on a 16 hour fast and 8 hour feeding window. 2 weeks in and its a little challenging with work, but so far so good.
Training:
My training has gone well, I was doing lots of strength and plyos. I cut back on the plyos because my feet were taking a beating with doing that and working on my feet all day. I put a pedometer to see how far I would walk in an average day at work and average 8-11 miles of walking around a day. This did not include walking around during my own personal workouts. Last several weeks, I've been doing mainly double kettle bell work and sprints. Its been more of a Deload for me.
PLP:
Yesterday was the conclusion of my 60 day PLP program. The program can be found here:
http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge
I did this program in addition to my own training. Overall I like the program , it was more of an exercise to commitment. I think high frequency training programs like this have their place. There were times where I forgot and it was late at night and I had 50 pull ups, push ups and 100 lunges to do, wasn't the happiest camper. However I had several other people around me on the program and that was great for keeping me accountable. I did develop some tendinitis around the forearm just under the elbow. Very mild and I would work around it with my normal training to keep up with PLP. I think its just the nature of having very heavy grip training naturally ; (dead lifts , kettle bells, farmer walks, weighted pull ups). I stopped doing weighted pull ups about 3 weeks ago to help wit the tendinitis. Since I started this program and putting on weight, I've gotten countless remarks on how much bigger my upper body has gotten, particularly my back. My shirts are fitting tighter around the lats, arms and chest. I think PLP can ge a good program for putting on slow steady mass, if accompanied with the right diet. Unfortunately I didn't think to take measurements before I started.
I'm currently developing a new program using 5/3/1 for my 4 main lifts, front squat, pull up, over head press, deadlift than having assistance work in the form of circuits followed by conditioning. Still going to have a fat loss emphasis towards the end of the workout. Ill put up the template in a couple days, its meant to be a 4 week phase. After which Ill reevaluate and shift my focus to primarily kettle bells because Ill be doing RKC in San Jose of Feb. of next year!
Goals:
This year I wanted to get a 1 arm chin up and Trap Bar DL 3x my body weight. However I have to confess I have not been putting my effort into either of those pursuits. My focus would shift and It would always be an after thought. I am going to focus more on obtaining the 1 arm chin up in the next couple of months. I have started straight bar dead lifting again for a change of pace. We'll see where I end up.
My goals for next year are to get back into Mixed Martial Arts again. Use my strength and conditioning to supplement my MMA game. I'm thinking a 3 day program to allow for proper recovery. Now I want a quantitative goal for my MMA so I want to attend 100 classes for next year. I did this in 2008 and 2009 and it worked well. Having a number like that can give you something to shoot for rather than " I just want to go a lot".
Friends:
My long time friend Aaron Klestinec has started his own website
wwww.kettlebuild.com
He is an up an coming trainer with desire to learn and has a passion to coach. Him and I will be doing a lot of projects in the future. Bringing new content with exercise demos, work out plans , philosophies and we want to put strategies out there that give people a frame work for comping up with their own answers to health related questions.
Thanks for reading and keeping the traffic up despite the long lay off. More stuff to come!
Keep training
No comments:
Post a Comment