Today's training was at the 24 Hour Fitness gym in the City of Industry, CA. This was my 2nd workout of the day, but it was a short workout, since I had my kid in class and I drop up to the gym to get the deadlift training in. I ran into multiple time world champion Lucas Leite. I had a quick chat with him and it was really cool to him and his students today. I switched to sumo deadlifts, since my back has been sore and it turned out great because I hit a PR on the sumo deadlift.

Warm Up

One Arm Plate Swings - 25lbs and 35lbs - 12 reps
Sumo Deadlifts - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 495lbs - 1 rep

Workout

Sumo Deadlifts - 545lbs, 585lbs and 2 sets - 605lbs - 1 rep
Jump Squats - 4 sets - 10 reps
100 Stability Ball Crunches

Today's Saturday morning Jiu Jitsu training was at the Untamed Jiu Jitsu gym in West Covina, CA. I did some forward rolls, backward rolls, hip escapes, and stretching for the warm ups. Today's lessons were on the drop seonagi. I skipped on doing this technique due to my knee flexibility and knee pain. I did three rounds of sparring with a brown belt and purple belts. They were more of a technical flow than sparring. After that, I did two rounds of hip escapes.

I helped out during the kids' BJJ class today. The kids were working on takedowns as well. I was mainly helping out my kids. It was tough, since giving instructions to a 3 and 5 year old takes a lot of patience and discipline, but I was able to manage to help out okay from my perspective. I will see if I can help them out more at home, but due to the size difference, it makes it difficult to go over the moves with them.

I did some more stretching during the kids' class to stay loose. Luckily, I was able to get a round of sparring with my daughter. I tried to help her out on doing some takedowns and doing an arm bar.

Today's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA during lunch time. I was working on upper body during hypertrophy phase. I got a lot of sets and reps in. Most of the rest were 1 - 2 minutes between each set and exercise. The workout went well and my conditioning was fine. I started to slow down after 2 set of each exercise, but I just kept pushing throughout the workout with the limited amount of rest.

Warm Up

​Corrective Stretching - 5 minutes
Cybex Chess Press Machine - 97lbs, 187lbs, and 237lbs - 12 reps

Workout

Cybex Chess Press Machine - 4 sets - 277lbs - 10 reps
Dumbbell Bench Press - 3 sets - 240lbs - 10 reps
Wide Grip Cable Rows with Fat Gripz - 160lbs - 10 reps and 4 sets - 220lbs - 10 reps
Cable Pulldowns with Fat Gripz - 3 sets - 220lbs - 8 reps
Rope Cable Pushdowns with Fat Gripz - 2 sets - 195lbs - 12 reps
Reverse Fly Machine - 3 sets - 150lbs - 15 reps
Planks - 3 sets - 60 seconds
Seated Rotations - 3 sets - 45lbs - 20 reps

Jiu Jitsu Training 2/12/19

I was training at the Rodrigo Freitas BJJ gym in Hawthorne, CA during lunch time. I was late to class, since I'm on-call this week at work and I was working on an issue. I barely got in on the last lesson of the day, in which we were working on the one leg sacrifice throw to the arm bar transition. After that, I got to do live drills for two rounds on getting full guard, sacrifice throw, or sweep and preventing these attacks from the standing position. Then, I got to roll for two rounds.

I'm glad that I was able to make it to class, despite being really late. I still feel improvements in my game, thought process, and reactions. I'm rolling more with the higher belts, so I get to see more on what I need to work on in my game. I'm still catching myself thinking more with the higher belts, in which this slows me down during the rolls.

Powerlifting Training 2/14/19 - Squats

Tonight's training session was at the Gold's gym in West Covina, CA. Originally, I was suppose to work out at the 24 Hour Fitness Super Sport gym in Walnut, CA, but there was a power outage in the area, so I left with my kids when we got there. I guess that was a great thing, because I was able to get the power rack and weights that I needed for tonight's training. Also, the bar was significantly better than what I am used to training with. The warm ups and weights were off from what I normally train with, since they have 55lbs plates.

I missed training yesterday, since the gym was packed and I couldn't find parking. I wanted to work out later, but it would of disrupted my sleep and since I'm on-call, I didn't want to take any chances. At least I was rested up for tonight's session. It was a great training session, since my technique is improving, I was getting deeper in the hole, and I was using less lower back than normal.

Warm Up

Corrective Stretching - 5 minutes
Barbell Squats - 45lbs, 155lbs, and 265lbs - 10 reps, 375lbs - 5 reps, and 485lbs - 1 rep - No belt, knee sleeves, and wrist wraps

Workout

Barbell Squats - 555lbs, 605lbs, 645lbs, and 665lbs - 1 rep - Belt, Knee Sleeves, and Wrist Wraps
Pause Squats (5 second pause) - 4 sets - 505lbs - 1 rep - 
Front Squats - 265lbs, 345lbs, 395lbs, and 415lbs - 1 rep
Double Kettlebell Swings - 3 sets - 110lbs - 15 reps

Cool Down

Massage Stick - 5 minutes

Jiu Jitsu Training 2/5/19 - Lunch Jiu Jitsu

I was training at the Rodrigo Freitas BJJ gym in Hawthorne, CA. I did some of the warm ups, which consisted dynamic stretching and body movements. We worked on pulling the guard and a sacrifice throw. Then, I did a live drill with various people on working on pulling the guard or getting the sacrifice throw, and defending from getting put into those positions. After that, I got to roll for three rounds. Later that night, I spent time stretching and I did 50 oblique crunches on the stability ball.

Powerlifting Training 2/8/19 - Deadlifts

Warm Up

Corrective Stretching - 5 minutes
Barbell Deadlifts -

Workout

Barbell Deadlifts -
T-Bar Rows -
Wide Grip Cable Rows -
Jump Squats - 4 sets - 10 reps
Lying Leg Curls - 160lbs - 10 reps and 3 sets - 200lbs - 7 reps
Planks - 3 sets - 60 seconds
Seated Rotations with Feet Elevated - 3 sets - 30 reps

Jiu Jitsu Training 2/9/19 - Taking the Back

I was training at the Untamed Jiu Jitsu gym in West Covina, CA. We worked on taking the opponent's back from the turtle position and then we worked on a transition from there to a one-arm collar choke. After that, I got to roll for 2 rounds.

Then, I helped out during the kids' class. It was a great experience, because I got to share the mats with my kids and I got to work with them on the moves that I worked on that day. Also, it was my daughter's first day in Jiu Jitsu class. It was learning experience for me, since it was tough juggling with my kids and the other kids in class. 

Later in the day, I did some more stretching and core work at home to stay in shape.

Powerlifting Training 2/10/19 - Bench 

Warm Up

Corrective Stretching - 5 minutes
​Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, and 280lbs - 1 rep

Workout

Barbell Bench Press - 325lbs and 355lbs - 1 rep, and 315lbs - 3 reps and 2 sets - 315lbs - 2 reps
Cybex Chest Press Machine - 237lbs - 1 reps, 257lbs - 10 reps, and 2 sets - 257lbs - 6 reps
Cable Pulldowns (Pronated Grip) - 160lbs - 10 reps and 3 sets - 235lbs - 6 reps
Rope Cable Pushdowns - 3 sets - 195lbs - 10 reps
Stability Ball Crunches - 100 reps

Tonight's training session was at the 24 Hour Fitness Super Sport gym in Walnut, CA. The gym was packed and I was waiting in line, since all 9 power racks were full. While waiting, I was working on corrective stretching. I already did the massage stick at home before going to the gym. I even did some stretching today at work, since my hamstrings and calves were tight.

I decided to go heavy, since I ate a lot of food today and yesterday. The chicken wings and taro rice cake filled me up yesterday and today it was peanut butter and banana pie, apple pie, and coconut cream pie from Marie Calendars. The warm up went great and I was drinking some Powerade between sets. Also, I was resting more than normal to make sure that I hit the top set.

​After that, I had to go, since it's a school night for the kids. Tomorrow, I'll be doing some Jiu Jitsu training. I can't wait.

Warm Up

Massage Stick - 5 minutes
Corrective Stretching - 10 minutes
Barbell Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs and 495lbs - 1 rep - No Belt and Knee Sleeves

Workout

Barbell Squats - 550lbs and 595lbs - 1 rep, and 635lbs - 3 reps- Belt and Knee Sleeves

Today's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. I had a short workout, since I ran errands all day, had a lot of family that came over to visit, and I was helping out with my kids on their homework. Workout was for about 30 minutes. Something is always better than nothing, especially with all of the calories that I was racking up on eating chicken wings and ube rice pancakes. I'm just glad that I was able to get the training in and be able to lift heavy.

Warm Up

Barbell Bench Press - 135lbs and 225lbs - 10 reps, and 275lbs and 315lbs - 1 rep

Workout

Barbell Bench Press - 2 sets - 335lbs - 2 reps - 3 minute rest between each set and 2 sets - 295lbs - 8 reps - 2 minute rest between each set
Cable Pulldowns (Pronated Grip) - 160lbs - 10 reps, 235lbs and 3 sets - 260lbs - 6 reps - 1 minute rest between each set
Plyometric Push Ups - 5 sets - 5 reps - 30 seconds rest between each set

Today's Saturday morning Jiu Jitsu training was at the Untamed Jiu Jitsu gym in West Covina, CA. I used the massage stick before going to class, since I was stiff from yesterday's deadlift session. I did the warm ups, which consisted of bodyweight exercises, jiu jitsu movements, and stretching, along with 3 rounds of hip escapes.

The first lesson of the day was working on the outside leg trip with double unders to the mount position. After that, we worked on three full guard sweeps to the mount. The first sweep was a double ankle sweep when the opponent stands up from full guard. The next sweep was a tripod sweep and modified tripod sweep. Then, I got to roll for three rounds and then I did two rounds of hip escapes.

After class, I was helping out in the kids' class. I got to work on takedowns with my son. It was pretty cool, because I wanted to help him develop a single leg and double leg takedown game. It was a great father and son experience to share the mats with my son and at the same time help out the next generation of Jiu Jitsu.
​

Today's deadlift training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. I didn't get to train yesterday, since my daughter was sick and I was taking care of her the whole day. I spent a good time on warming up and cooling down, since my back was stiff. Doing 635lbs for 3 reps was easier this time in comparison to the last time that I did this and I wasn't grinding as much.

My grip strength and endurance has improved a lot. Doing the speed deadlifts with 495lbs with no straps was easy and the rope machine wasn't that bad on my forearms. I was surprised to see on how weak my hamstrings are when I did the leg curls. I will need to add them to my workout if I have time. 

I had to spend time on the cool down, since I will be doing some Jiu Jitsu training tomorrow and I want to make sure that I stay loose as possible. I will be using the massage stick and foam roller tomorrow morning before heading to Jiu Jitsu training. I want to start prepping now for Pan Ams, so the intensity of the training will pick up.

Warm Up

Massage Stick - 5 minutes
Foam Rolling - 5 minutes
Corrective Stretching - 5 minutes
Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs and 495lbs - 1 rep

Workout

Barbell Deadlifts - 555lbs and 600lbs - 1 rep, and 635lbs - 3 reps
Speed Deadlifts - 3 sets - 495lbs - 3 reps
T-Bar Row Machine - 135lbs - 10 reps and 225lbs - 6 reps, 260lbs - 5 reps, and 2 sets - 250lbs - 6 reps
Vertical Rope Machine - 2 sets - Level 6 - 1 minute and Level 7 - 40 seconds
Jump Squats - 4 sets - 10 reps
Lying Leg Curls - 125lbs - 10 reps and 3 sets - 200lbs - 6 reps
TRX Abdominal Rollouts - 4 sets - 10 reps

Cool Down

Massage Stick - 5 minutes
Foam Rolling - 5 minutes
Corrective Stretching - 5 minutes

Tonight's mini training session was at the 24 Hour Fitness Super Sport gym in Walnut, CA. I had a quick workout, since I had to get dinner for the family and medicine for my daughter. It was for less than 30 minutes, but I got the top set that I wanted for the month and made sure that I had at least 635lbs for two reps. I wanted to go for three, but I grind out the two reps and didn't want to risk any injuries. All warm up sets were strong and explosive.

My depth on the squats are getting better and getting out of the hole is improving as well. I'm not lowering my back as much. Hopefully, I will get to do deadlifts tomorrow, since it's the end of the month and I want to see where I am at.

I'm looking at going for 635lbs for 4-5 reps. I should be okay, since I didn't do a lot of volume tonight. I got a lot of stretching in before going to work and I stretched out for about 5 minutes at work so I can be loose and ready for tonight's session. My knees are feeling better with all this stretching despite driving in traffic for about 4 hours today. I just need to make sure that I keep this up on a daily basis.

Thanks to the gym members for having my back. As soon as I walked up to the rack area, one of the gym members gave me the rack that he was in, so he went ahead and trained with his friend instead. I made sure that I didn't waste my time on the rack and kept focus. I definitely put in the work tonight. Based on the records that I want to set this year, I'm looking to break the world record  on the squats for the IPL 275lbs Open division, since it is currently at 651.5lbs in June. I'm looking to break it on my 1st attempt at around 655lbs and I need to squat 655lbs for reps before then to make sure that I make it happen.

https://www.uspa.net/drug-tested-ipl-world-raw-powerlifting.html

Warm Up

Barbell Squats - 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps, 495lbs - 1 rep - No belt, no knee sleeves, and no wrist wraps

Workout 

Barbell Squats - 565lbs and 605lbs - 1 rep and 635lbs - 2 reps - Belt, Knee Sleeves, and Wrist Wraps