Today was speed bench day. I got to workout with other people in the gym while doing the speed bench, so the rest period was not how I wanted to go, but at least I got the sets and reps in. Other than that, I was explosive on the push press as well. I'm taking a rest tomorrow on the weights. Hopefully, I can get to lunch Jiu Jitsu tomorrow.

Warm Up

Bench Press - 135lbs and 225lbs - 10 reps

Workout

Speed Bench Press - 5 sets - 275lbs - 5 reps
Strict Press - 45lbs and 135lbs -10 reps, 185lbs -5 reps, 205lbs - 3 reps, and 225lbs - 1 rep
Push Press - 245lbs, 265lbs, 275lbs and 285lbs - 1 rep
Close Grip Cable Rows with Fat Gripz - 160lbs, 235lbs, and 290lbs - 8 reps
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 4 sets - 10 reps + 12 reps

Since I was training early in the morning, I decided to go light. Based on the last several sessions on trying to go heavy in the morning has not gone well, but today was good and I need to take a break from going heavy, since I went really heavy on Friday.

Warm Up

Double Kettlebell Swings - 24kgs - 20 reps and 40kgs - 15 reps

Workout

Double Kettlebell Swings - 4 sets - 48kgs - 12 reps
Speed Deadlifts - 185lbs, 275lbs, 365lbs, and 5 sets - 415lbs - 5 reps
Speed Box Squats - 225lbs, 335lbs, and 5 sets - 2 reps
Cybex Row Machine with Fat Gripz - 270lbs - 10 reps and 4 sets - 450lbs - 8 reps
Jump Squats - 5 sets - 6 reps
Planks - 3 sets - 60 seconds

Cool Down 

Corrective Stretching - 5 minutes
Massager with Infrared Light - 10 minutes

Today's training was for about 40 minutes, but I got a lot of work in. It was a very busy morning with taking the kids to Kumon, Jiu Jitsu, and gymnastics. I didn't even get a lot of sleep, but I'm high of yesterday's training and the intensity rolled over to today as well.

Warm Up

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

Workout

​Barbell Bench Press - 3 sets -320lbs - 5 reps, and 320lbs - 2 reps
Hoist Dip Machine - 4 sets - 345lbs - 10 reps
Plyometric Push Ups - 4 sets - 5 reps
Cable Pushdowns (Pronated Grip) - 4 sets - 195lbs - 10 reps

Jiu Jitsu Training 8/16/18

Yesterday, I was training at the Rodrigo Freitas BJJ gym in Hawthorne, CA. We worked on submissions from the back. The first submission was the bow and arrow and the other was an arm bar from a failed bow and arrow attempt. I got to work on both submissions from both sides, so I can feel comfortable going on either way. Then, I got to roll for 4 rounds on live drills from both attacking and defending from the back. I was able to defend and get a couple of submissions, but none were from the move of the day.

Powerlifting Training 8/17/18 - Squat Day

Today's training was great. I felt great, so I decided to go heavy and since I had time, I took advantage of the rest periods. Technique off the hole on the squats was explosive. I think the jump squats and planks are paying off. I got a lot of volume in and I got to work on my weaknesses today.

Warm Up

Barbell Squats - 45lbs and 135lbs - 10 reps, 225lbs and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

Barbell Squats - 585lbs - 1 rep, 625lbs - 2 reps, and 545lbs - 6 reps
Front Squats - 225lbs - 2 reps, 315lbs, 365lbs, 410lbs, and 425lbs - 1 rep
Leg Press Machine - 630lbs, 990lbs, 1260lbs, 1440lbs, and 1530lbs - 10 reps
Pull Ups - 3 sets - 3 reps
Cable Pulldowns (Supinated Grip) - 3 sets - 220lbs - 8 reps
Tank Sled Push - 4 sets - 270lbs - 50 feet
TRX Abdominal Rollouts - 4 sets - 10 reps
Cable Rotations - 2 sets - 70lbs, 80lbs, and 90lbs - 10 reps

Cool Down

Corrective Stretching - 10 minutes
Massage Stick - 5 minutes
Massager with Infrared Light - 10 minutes

Jiu Jitsu Training 8/14/18

Yesterday, I was training at the Rodrigo Freitas BJJ gym in Hawthorne for lunch. We got to work on a couple of  submissions from the back and a back attack escape. For the submissions on the back, we did a collar choke and and transition from there to a modified collar choke with one leg blocking one of the opponent's arms. It's pretty similar to the bow and arrow, escape that the collar choke grips are still in place. On the back attack escape, we would force the movement to the opposite side of the choking arm, shimmy out to the floor, get the legs out, and get side control.

I got a lot of reps in on all of the moves for the day. Then, I got to live drill for 4 rounds on both attacking and defending from the back. I got work with various belts and weight classes so I got to work on different set ups on the attacks and defense.

Powerlifting Training 8/15/18

Tonight's training was on the deadlifts. I didn't do so well on the top sets, since I had a hard time breathing and setting up was off, since I gained weight these past couple of days. I'm not sure on what happen, because I did well on Sunday and it's not like that I'm out of shape. I did some conditioning at the end of the workout to make sure that cardio is not an issue during the next training session. 

I'm sure not on how consistent I will be with my powerlifting training, since both my kids are in school and they both have homework, so I'll might need to workout in the morning with short sessions, but I'm still studying and I have other tasks as well. I might need to reduce the powerlifting training to just the weekends, since I know I can wake up early enough to get the training in.

Warm Up

Barbell Deadlifts - 135lbs - 10 reps, 225lbs and 315lbs - 5 reps, 405lbs - 2 reps, 495lbs - 1 rep

Workout

Barbell Deadlifts - 545lbs - 1 rep, 585lbs - 3 reps - 3 minute rest between each set
Sumo Deadlifts - 3 sets - 495lbs - 3 reps - 1 minute rest between each set
Hoist T-Bar Machine (Pronated Grip) - 135lbs - 10 reps, and 2 sets - 250lbs - 6 reps - 1 minute rest between each set
Wide Grip Cable Rows - 160lbs - 10 reps, 220lbs, 235lbs, and 250lbs - 5 reps - 1 minute rest between each set
Double Kettlebell Swings - 4 sets - 48kgs - 10 reps - 20 seconds rest between each set
Kettlebell Jump Squats - 4 sets - 16kgs - 5 reps - 20 seconds rest between each set
Planks - 3 sets - 60 seconds
Crunches - 50 reps

Cool Down

10 minutes - Corrective Stretching (Hip Flexors, Back, Quads, and Calves)

Today's training was early in the morning at 6AM. I was training at the 24 Hour Fitnes Super Sport gym in Walnut, CA. The board press and bottom up bench press went well, but I was grinding. On the squats, I was using Olympic Weightlifting shoes, so I changed my stance a little bit to get comfortable. I stopped the workout after an hour, since I had to get breakfast for the family. I did the rest of the workout at home with the plyometrics, core work, stretching, foam rolling, and massage.

I signed up for the USPA Drug Tested Southern California Open Powerlifting Meet at the Metroflex Gym in Long Beach on Sunday, October 7th. I'll be competing at the 125kg weight class for the Full Powerlifting Meet and Deadlift only on the Open and Submasters (35 - 40) division. I am looking to break or set 9 state records and 5 national records, based on my current strength levels and the records that I see today. This will be my first time competing at this weight class, since I've competed only in the 308lb division before. Also, it's my first time competing RAW for the USPA. I'm setting the bar high, since I'm going with a bunch of kids from the gym to compete at this meet.

Also, I signed up for the Gi and NoGi at the Jiu Jitsu World League World Championship, since it's really close to home. The tournament is next month, so I have time to prepare. I just started dieting today, since I gained a lot of weight these past 2 weeks. I'm at 289lbs, so I need to cut a little bit within these next couple of months, so that I don't have to drop too much water weight in October. I'm looking at dropping about 1lb of body fat a week, so having a 3,500 calorie weekly deficit is not bad and I can put more work in to drop more calories if need be.

Warm Up

Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, and 285lbs - 5 reps

Workout

Board Press - 330lbs, 370lbs, and 2 sets - 350lbs - 1 rep
Bottom Up Bench Press - 2 sets - 325lbs - 1 rep, and 315lbs - 1 rep
Barbell Squats - 135lbs, 245lbs, and 340lbs - 5 reps, 430lbs - 2 reps, 520lbs, and 3 sets - 565lbs - 1 rep, and 515lbs - 1 rep (3 second Pause Squat)
Hoist Pulldown Machine - 4 sets - 345lbs - 8 reps
Jump Squats - 5 sets - 5 reps
Plyometric Push Ups - 5 sets - 5 reps
Planks - 3 sets - 60 seconds
Triangles - 3 sets - 20 reps
Stability Ball Oblique Crunches - 3 sets - 20 reps

Cool Down

Stretching - 10 minutes
Foam Rolling - 5 minutes
Massager with Infrared Light - 10 minutes

Jiu Jitsu Training 8/9/18 - Back Take and Recovery

Yesterday, I was training at the Rodrigo Freitas BJJ gym during lunch time. I got to work on taking the back from the opponent's turtle and recover from turtle position using the fatman roll. I got to do a lot of reps and do live drills for 4 rounds and do 1 round of sparring. 

It felt great to get some work in, because the day before, I had two hours of slept and I worked 16 hours. Also, I completed my Mid-Term exam along with my assignments. I even had a go-live.

Powerlifting Training 8/9/18 - Deadlift Day

Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, 495lbs and 565lbs - 1 rep, 605lbs - 2 reps, and 495lbs - 6 reps
Hoist T-Bar Rows (Pronated Grip) - 135lbs - 10 reps and 3 sets - 250lbs - 6 reps
Close Grip Cable Rows - 165lbs, 230lbs, and 295lbs - 8 reps
Jump Squats - 5 sets - 5 reps

Powerlifting Training 8/10/18 - Bench Day

Speed Bench - 45lbs, 135lbs, and 225lbs - 10 reps and 6 sets - 275lbs - 5 reps
Hoist Dip Machine - 4 sets - 345lbs - 10 reps
Strict Press - 135lbs and 175lbs - 5 reps, and 3 sets - 205lbs - 3 reps
Hoist Reverse Fly Machine - 3 sets - 150lbs - 15 reps
Cable Pushdowns - 4 sets - 195lbs - 10 reps

8/1/18 – Bench Day

Speed Bench – 45lbs, 135lbs, and 225lbs – 10 reps, and 3 sets – 275lbs – 5 reps

8/2/18 – Squat Day

Barbell Squats – 45lbs, 135lbs, and 225lbs – 10 reps, 315lbs – 5 reps, 405lbs – 2 reps, 495lbs – 1 rep, and 4 sets – 545lbs – 5 reps

8/4/18 – Deadlift Day

Sumo Deadlifts – 135lbs, 225lbs, and 315lbs – 5 reps, 405lbs – 2 reps, 495lbs – 1 rep, and 545lbs – 4 reps
Speed Deadlifts – 3 sets – 405lbs – 6 reps
Hoist Pulldown Machine (Pronated Grip) – 3 sets – 345lbs – 10 reps
Jump Squats – 5 sets – 5 reps
Core Work – 5 minutes

8/7/18 – Bench and Squat Day

Barbell Bench Press – 135lbs, 225lbs, and 280lbs – 10 reps, 325lbs – 2 reps, 2 sets – 330lbs – 2 reps, and 330lbs – 1 rep
Bottom-Up Bench Press – 3 sets – 320lbs – 1 rep
Barbell Squats – 135lbs – 10 reps, 245lbs and 340lbs – 5 reps, 430lbs – 2 reps, 515lbs and 565lbs – 1 rep, 615lbs – 3 reps, and 515lbs – 6 reps
Cybex Pulldown Machine (Pronated Grip) – 270lbs – 10 reps, and 4 sets – 360lbs – 6 reps

Jiu Jitsu 

Yesterday's lunch Jiu Jitsu training was at the Rodrigo Freitas BJJ gym in Hawthorne. I got to work on full mount recovery and an arm bar set up after the recovery. I did two arm bar variations. One from the S mount and one from the sit up position. Then, I got to live drill for four rounds with higher rank heavyweights and then I got to do one round of sparring.

It was great for me to work with the higher rank heavyweights, since I get to learn more and adapt to their game. I got some insights from Professor Andrew on the mount game. I appreciate the help Professor Andrew.

Powerlifting

Last night, I trained late, because of work. I'm a personal trainer on the side, so it's great that I get to pass on my knowledge. It was heavy deadlifts, but I think that I was spent from earlier in the day, but I wanted to make the most of the situation, since I had all the weights to myself and I could let loose.

Warm Up

Barbell Deadlifts - 45lbs - 10 reps, 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

​Barbell Deadlifts - 565lbs and 605lbs - 1 rep, 635lbs - Failed Attempt, and 585lbs - 3 reps
Hoist T-Bar Rows (Pronated Grip) - 135lbs - 10 reps and 3 sets - 250lbs - 6  reps
Hoist T-Bar Rows (Supinated Grip) - 3 sets - 190lbs - 8 reps

Today's training session was minimal in the amount of exercises, but it was super heavy and I got what I needed to do from exercise selection. On the squats, I kept the warm up on the reps to a minimum to reserve strength for the heavy weights. The main issue that I had to today was on the top set on the squat at 705lbs. I was able to get the rep but re-racking the weight was difficult, since the bar rolled down and I had to do the negative down to the safety pin. I felt strong on each set on the squats, so I'm looking to go to 725lbs in 3 weeks and see where I'm at from there.

On the board press, I was so spent from the squats, but I still needed to get the work in, since I'm until to get a rack with the bench during the weekdays, so I have to do it during the weekend. I had to wait a bit, since a group of people were using the portable bench, so I did some regular bench work as a warm up to the board press. It was a grind on the top set on the board press and all sets on the bottom up bench press.

Warm Up

Barbell Squats - 45lbs - 10 reps, 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, 495lbs - 1 rep

Workout

Barbell Squats - 585lbs, 655lbs, Isometric Hold - 785lbs - 10 seconds, and 705lbs - 1 rep
Bench Press - 135lbs and 225lbs, 10 reps, 275lbs - 2 reps, 315lbs - 1 rep
Board Press - 345lbs and 370lbs - 1 rep
Bottom Up Bench Press - 315lbs, 320lbs, and 325lbs - 1 rep
Planks - 3 sets - 60 seconds
Jack Knife Crunches - 3 sets - 20 reps