Barbell Bench Press - 135lbs, 165lbs, 225lbs, 265lbs - 10 reps, and 300lbs - 5 reps
Barbell Bench Press - 3 sets - 330lbs - 3 reps and 3 sets - 285lbs - 12 reps
Barbell Deadlifts - 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps, 475lbs, 545lbs, and 565lbs - 3 reps
Barbell Box Squats - 135lbs - 225lbs, and 315lbs - 10 reps and 365lbs - 6 reps
Barbell Front Box Squats - 315lbs, 365lbs, and 405lbs - 3 reps
Cybex Machine Pulldowns with Fat Gripz (Pronated Grip) - 180lbs, 270lbs, and 3 sets - 290lbs - 10 reps
Core Work - 5 minutes
Stretching - 5 minutes
Due to my knee injury, I can't go heavy on the deadlifts and squats. The weird situation here is that I feel the most pain during the back squats and not the front squats, which is the reason why I can load up on the front squats. I'm doing these via box squats so I relieve the pressure on my knee on the bottom part of the lift, but I do pause at the bottom to work on my strength from there. I do a lot of bodyweight squats throughout the day while going really slow on the negative part of the lift, so I can built up the strength around my knee and get the blood flowing there. On this workout, the negatives were 3 seconds slower than normal.
Tonight, I was at the Gracie Barra West Covina gym. I took the Advance BJJ class. First off, I did partial of the warm ups, which consisted of basic BJJ movements. After that, I drilled a variation of the Toreando pass. Then, I got to roll for 4 rounds. Mainly, I was trying to get the sensitivity and movement back, since I haven't rolled that much for this past month due to my knee injury and studying.
I got a couple of submissions, sweeps, escapes, and tried a couple of new things. No takedown work for me until next month. Until I finish my tests and have my newborn baby, then I'll start turning it up for Pans, but for now, I have to heal up.