Today, I worked out twice. My first workout was at the 24 Hour Fitness gym in Burbank.
Workout:
Squats- Went up to 565lbs for 1 rep and 635lbs for 1 rep- Belt (On 635lbs, I took it for granted, since I jumped 70lbs from the previous set. My intensity was about 80%, but when I was at the bottom part of the lift, I didn't activate my glutes properly and I went through a Super Kaioken mode (ala Dragonball Z), flight or fight mode. I yelled on the top of my lungs went up easy after that. I was pretty disappointed that I took the lift for granted. I backed off on the rest of the lifts, making sure that I got each rep explosively.
Front Squats- Went up to 365lbs and 410lbs for 1 rep- Belt
Push Press- Went up to 3 sets- 275lbs for 2 reps
Cable Rows with Rotation + Scramble Grip Trainers- 3 sets- 70lbs for 5 reps - I held for a second on the 1/3 of the range, 1/2 of the range, and at full range of motion, then going back I did the exact same thing to work on the isometric hold and my grip strength
Scramble Grip Trainers Isometric Hang from the Top - 2 sets- 25 seconds.
My second workout was at the Force Balance BJJ/ Paragon Burbank gym. Tonight's instructor was Milton Bastos. He went over several variations of Z guard/Shield Guard/Half Guard sweeps with the grip emphasize on the label or belt. I got to drill each sweep a lot. After that, I got to roll for two rounds. Rolling went well and I came out injured free. I got a bunch of sweeps and half guard passes that I wanted to work on.
After the 2 rolls, I feel that my ribs were okay. My sensitivity and instincts are still intact. I was going slow and flowing for the most part, but when I turned on the heat to work on my moves, it flowed well without too much effort. When I was on my back, I framed a lot to protect my rib
After that, I went to help out my training partner on his submission game. We went over the 1,2,3 from side control and the arm triangle set up from full guard. It was good training today. I can't wait for tomorrow.
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