Today's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. This morning I went for singles to find my max. I felt strong throughout the workout and I wasn't slowing down. I'm looking forward to Jiu Jitsu training this week to see where the transfer of strength will show, especially with my arm and grip strength.

Before training, I worked with my son on some Jiu Jitsu moves. My son did a flying arm bar and a knee on belly transition. I will be working with him later tonight. I will be working on guard recovery and passing the open guard.

Warm Up

Barbell Bench Press - 45lbs and 135lbs - 12 reps, 225lbs - 10 reps, and 275lbs - 5 reps - No wrist wraps and elbow sleeves.

Workout

Barbell Bench Press - 315lbs, 335lbs, and 350lbs - 1 rep, and 2 sets - 315lbs - 3 reps - Wrist wraps and elbow sleeves
Stability Ball Push Ups (I used two stability balls for this exercise, One for each hand) - 4 sets - 10 reps
Thick Rope Cable Pushdown - 3 sets - 195lbs - 10 reps
TRX Fat Man Pull Ups with Fat Gripz - 3 sets - 10 reps
Horizontal Rope Machine - 2 sets - Level 5 - 65 seconds

11/28/18 Training

I had a two a day training. My first training was at the 24 Hour Fitness Super Sport in Walnut, CA. I went through a heavy squat session. All the sets went well but my knees have been sore since then.

Warm Up

Barbell Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs -1  rep

Workout

Barbell Squats - 565lbs, 615lbs, and 655lbs - 1 rep, and 535lbs - 6 reps
Front Squats - 225lbs, 315lbs, 365lbs, and 415lbs - 1 rep
Cable Pulldowns - 220lbs - 10 reps, 235lbs - 8 reps, and 250lbs - 6 reps
Hoist Row Machine (Neutral Grip) - 2 sets - 230lbs - 10 reps
Hoist Row Machine (Supine Grip) - 2 sets - 230lbs - 10 reps
Jump Squats - 5 sets - 5 reps

My second workout was at the Untamed Jiu-Jitsu gym in West Covina, CA. I did reps on taking the back and working on various chokes from the back and from the opponent's turtle position. After that I got to roll for 3 rounds and then I did two rounds of hip escapes.

11/29/18 Training 

​I had a two a day training again, but I started off with lunch Jiu Jitsu at Rodrigo Freitas BJJ in Hawthorne, CA. The class was split in half, in which half the class did Gi and the other half did NoGi. I took the NoGi portion. 

I got to work on NoGi drilling. We drilled on half guard recovery to full guard and another half guard recovery to a knee tap. Then, we did some toreando passing and arm bars from side control. Also, we did triangles, omoplatas, and arm bars from full guard. After that, we did live drills from side control for two rounds. Finally, I got one round of sparring in.

My 2nd workout was at the 24 Hour Fitness Super Sport in Walnut, CA. On the bench, I was working out with other members, so the numbers were changed a bit during the warm up, but I did pretty good and missed my new goal for the month by 1 rep on the bench press for reps. 

On the Barbell Push Press, I did great, despite that I haven't overhead press in a while. I was pretty explosive throughout the whole workout. I feel that my conditioning is definitely coming along.

Warm Up

Barbell Bench Press - 135lbs, 185lbs, and 225lbs - 10 reps, and 265lbs - 5 reps

Workout

Barbell Bench Press - 305lbs - 9 reps and 2 sets - 305lbs - 5 reps
Barbell Push Press - 135lbs - 5 reps, 185lbs, 225lbs, 250lbs, 275lbs and 280lbs - 1 rep and 280lbs - 2 reps
Rope Cable Pushdowns - 3 sets - 100lbs - 10 reps
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 4 sets - 12 reps + 12 reps

12/1/18 Training

Today's training went really well. I worked on my grip, core, and conditioning. I went beltless on the deadlifts without straps until 565lbs for reps. Also, I went double overhand on the speed deadlifts until the 4th set and I had to go over and under on the grip. Then, my grip was fried on the rope machine. On the seated leg curls, all of the sets were pretty easy. I'm starting to work on my hamstrings more, since it was cramping up during the week, so I want to make sure that they are conditioned properly for the upcoming week.

Warm Up

Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lb and 495lbs - 1 rep

Workout

​Barbell Deadlifts - 535lbs - 1 rep and 565lbs - 6 reps
Speed Deadlifts - 5 sets - 405lbs - 3 reps
Hoist Pulldown Machine (Pronated Grip) - 3 sets - 345lbs - 10 reps
Vertical Rope Machine - 3 sets - Level 6 - 40 seconds
Seated Leg Curls - 200lbs, 260lbs, and 300lbs - 10 reps
Cable Rotations - 3 sets - 60lbs - 12 reps
Jump Squats - 5 sets - 6 reps

Tonight's Jiu Jitsu training was at the Untamed Jiu-Jitsu gym in West Covina, CA. I was working on my first day of NoGi training to prepare for NoGi Worlds next month. I did some corrective stretching before I started on the drills and while moves were being taught, I was doing some more stretching as well. I got to work on a back take from the turtle position and then a crucifix rear naked choke from the turtle position. After that, I got to roll for three rounds. 

I got to work on various positioning and submissions. Not a lot of game stuff, but I wanted to fill the holes in my game and make the adjustments during the rolls. I felt good despite the lay off from Jiu Jitsu training last week. I was really motivated today and my strength and conditioning showed. After class, I did two rounds of hip escapes and did some more stretching at home.

I'm looking to do at least 4 days of Jiu Jitsu training each week until NoGi Worlds. I want to make sure that my timing and instincts are there. Last year, I was off by a little bit and it cost me, even though it was just one match. Also, I didn't do well at the NoGi event at the JJWL Worlds Tournament. It's really important to me that I work on a system for this tournament. I will be trying out a lot of different moves and positions for these next two weeks before tightening up everything on the final week.  

I will be working with my kids on chasing them around and have them pass my guard, since they move at the speed of the lightweights. This is to prepare myself for the speed part of the matches in case I do the open division. Also, this will help me improve my mobility on my bottom game.

Today's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. This morning I was able to get 10 reps with 300lbs on the bench press. After that, I was smoked, so I dropped down to 6 reps for 3 sets and I was able to complete each set without any issues. The same thing happened on the dumbbell press and on the pulldowns, in which I was fatiguing after the 1st, but I was able to maintain the lower rep range without any issues.

I was able to stretch out on the opposing muscles during rest periods and also stretched out throughout the day. So far, I was able to get in about 10 minutes of stretching. I will use the massage stick later as well. Yesterday and on Friday, I used the massager with the infrared lights on my legs to help out with recovery. I felt great after the workout and I wasn't huffying and puffing at all. Hopefully, I get to see what my conditioning level is like once I get back on the mats this week. 

I am looking forward to see on how hard I can push myself during the rolls. I will be doing the same recovery techniques each day until NoGi Worlds. I plan on signing up this weekend.

Warm Up

Shoulder Protocol (Foward Arm Circles, Backward Arm Circles, and Wing Chun) - 3 sets - 120reps per exercise
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, and 275lbs - 5 reps

Workout

Barbell Bench Press - 300lbs - 10 reps, and 3 sets - 300lbs - 6 reps
Dumbbell Bench Press -  240lbs - 10 reps and 2 sets - 240lbs - 8 reps
Cybex Pulldown Machine (Supinated Grip) - 180lbs and 270lbs - 10 reps, 2 sets - 275lbs - 8 reps, and 270lbs - 6 reps
Horizontal Rope Machine - 2 sets - Level 5 - 1 minute
Cable Triceps Pushdowns - 3 sets - 100lbs - 12 reps
Reverse Fly Machine - 3 sets - 165lbs - 13 reps
Seated Medicine Ball Rotations with Feet Elevated - 3 sets - 16lbs - 20 reps

11/21/18 Training - Bench and Squats

The workout was split into two mini training sessions, since I picked up my kids after the pressing movements, but I practically took a 15 minute break, so it wasn't that bad and I was still warm. The bench didn't go well but I was sharing the bench with two other people that were already working in, so I can't complain, since all of the benches were taken and I was able to put in the work. The squats went really well, especially since I was using a belt again with the heavier weights.

Warm Up

Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps and 275lbs - 5 reps

Workout

Barbell Bench Press - 315lbs - 5 reps, 2 sets - 315lbs - 3 reps, and 275lbs - 10 reps
Hoist Dip Machine - 4 sets - 345lbs - 12 reps
Barbell Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs, 495lbs, 550lbs, 595lbs, and 635lbs - 1 rep, and 515lbs - 6  reps

11/23/18 Training - Deadlifts

Warm Up

Sumo Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs and 495lbs - 1 rep

Workout 

Sumo Deadlifts - 550lbs and 585lbs - 1 rep
Speed Deadlifts with Double Overhand Grip (Conventional Deadlifts) - 3 sets - 405lbs - 5 reps
Wide Grip Cable Rows - 160lbs and 220lbs - 10 reps, 235lbs, and 2 sets - 250lbs - 8 reps
Vertical Rope Machine - 2 sets - Level 5 - 1 minute
Truck Sled - 3 sets - 360lbs - 100 feet
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 4 sets - 10 reps + 10 reps
Cable Rotations - 4 sets - 50lbs - 12 reps

Tonight, I was training at the 24 Hour Fitness Super Sport gym in Walnut, CA. I was working on some heavy deadlifts to see where I am at, since I got a new belt that I purchased from EliteFTS and I have been going beltless for a week on my lifts. 620lbs was a grinder on the deadlift and the 2 sets for 495lbs for 8 reps went really well. I was spent after that, so I couldn't do that many reps on the accessory work.

I'm still debating on doing the USPA Drug Tested California State Championships, since they moved the date from March to February. I'm planning to go Elite at the meet and get dialed in properly, but I'm unsure if I am ready to hit the numbers that I want to hit by February. Everything will need to go perfect until then, but I have NoGi worlds next month and I have my eyes set on that, since it might be my last tournament at purple belt.

Warm Up

Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs and 495lbs - 1 rep

Workout

Barbell Deadlifts - 545lbs, 590lbs, and 620lbs - 1 rep, and 2 sets - 495lbs - 8 reps
T-Bar Rows (Pronated Grip) - 135lbs - 10 reps, 225lbs - 5 reps, 260lbs - 2 reps, and 3 sets - 225lbs - 6 reps
Jump Squats - 5 sets - 5 reps - 10 seconds rest between each set
Body Hollow Isometrics - 4 sets - 30 seconds

Today's training was at the 24 Hour Fitness Super Sport in Walnut, CA. I had a 30 minute workout and I also carried my son on later in the day for about 500 feet when we went to Downtown Disney. I'm glad that I was carrying him, since I ate so much tonight at Goofy's Kitchen. It's all you can eat and I had top sirlion, fish, popcorn shrimp, pork pozole, watermelon, and more. I even drank four cups of Arnold Palmers.

My workout was beltless, since I'm still waiting on delivery on my new belt. I felt strong throughout the workout, in which I might start going beltless until 585lbs from this point on. I started with the leg press, since all 9 racks were taken, so I wanted to make sure that I made use of time that I had in there with 1 minute rest periods.

Warm Up

Leg Press - 90lbs, 180lbs, 360lbs, and 540lbs - 10 reps

Workout

Leg Press - 720lbs, and 900lbs - 10 reps
Barbell Squats - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, 495lbs, 545lbs, and 585lbs - 1 rep
Carry Son 500 Feet - 60lbs

Jiu Jitsu Training 11/15/18 - Side Control

Yesterday's lunch Jiu Jitsu training was at the Rodrigo Freitas BJJ gym in Hawthorne, CA. We worked on side control recovery to full guard and an arm bar to the far arm using a knee on belly set up. I got to do a lot of reps for each drill and then we got to drill them for speed on both sides for a minute on the side control recovery and 2 minutes for the arm bar using knee on belly. I helped out my partner a lot, since he was a new white belt, so I did the best that I could on helping out with this technique and movement. At that point, I get to work on my teaching and mentoring skills. After that, we did live drills for a couple of rounds from both the top and bottom position from side control.

After that, I rolled for one round with one of our black belts. It's pretty rare for me when I get to roll with a black belt. It was mostly free rolling when we rolled. I tried to work on some sweeps from half guard and deep half guard and work on some standing passes when I got the chance. Thanks for everyone's help yesterday on the training. I look forward to the next.

Powerlifting Training 11/16/18 - Bench Day

Today's training was at the 24 Hour Fitness gym at Walnut, CA. It was a quick workout, since I had a dentist appointment, my daughter had a Thanksgiving event at school, and we have an evening event with the kids. I got what I needed from the workout, but I definitely could of improve on the training, if I set up the warm up better. The workout was for less than 30 minutes.

Warm Up

Barbell Bench Press - 135lbs and 225lbs - 10 reps, and 275lbs - 5 reps

Workout

​Barbell Bench Press -  300lbs and 305lbs - 6 reps, 310lbs - 5 reps and another set for 4 reps - 2 minute rest between each set
Hoist Dip Machine - 4 sets - 345lbs - 12 reps - 30 seconds rest between each set
Hoist Pulldown Machine - 4 sets - 345lbs - 10 reps - 30 seconds rest between each set
Reverse Fly Machine - 3 sets - 170lbs - 10 reps - 30 seconds rest between each set

Tonight's training was at the 24 Hour Fitness Super Sport in Walnut, CA. All the racks were taken so I jumped in with several people that were deadlifting, so my warm up and working sets are skewed, but I'm just glad that I was able to get the work in without waiting. I couldn't go too heavy on the deadlifts, since I was going beltless, but it wasn't as bad as I thought. Thanks to everyone at the gym for all of their help and support.

Warm Up

Sumo Deadlifts - 225lbs, 275lbs, 325lbs, and 405lbs - 5 reps

Workout

Sumo Deadlifts - 495lbs, 525lbs and 550lbs - 1 rep, and 575lbs - 1 rep
Speed Conventional Deadlifts - 3 sets - 325lbs - 6 reps - 30 seconds rest between each set
Barbell Rows - 2 sets - 325lbs - 6 reps
Hortizontal Rope Machine - Level 6 - 2 sets - 30 seconds and 1 set - 35 seconds - 30 seconds rest between each set
Double Kettlebell Swings - 4 sets - 40kgs - 10 reps - 30 seconds rest between each set
Jump Squats - 4 sets - 5 reps - 10 seconds rest between each set

Today's workout was short, since I had both of my kids for the whole day. I couldn't go too heavy, since my belt broke on me during my lift, so I dropped down and did some speed squats and finished off with some jump squats and planks.

Warm Up

Bodyweight Squats - 10 reps
Barbell Squats - 45lbs - 10 reps, 135lbs, 225lbs, and 315lbs - 6 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

Barbell Squats - 545lbs - 1 rep
Speed Squats - 3 sets - 405lbs - 5 reps and 405lbs - 6 reps
Jump Squats - 4 sets - 10 reps
​Planks - 3 sets - 40 seconds