2/20/14 - 2/23/14 IBJJF Pan Jiu-Jitsu Tournament Training - Day 20 - 23

2/20/14 Workout:

Barbell Squats- Went up to 660lbs- 1 rep
Low Front Box Squats- Went up to - 425lbs- 1 rep
Barbell Bench Press- Went up to 350lbs- 1 rep and 320lbs- 3 reps
Close  Grip Bench Press- 3 sets- 280lbs- 10 reps
Thick Bar Pull Ups- 4 sets- 6 reps

2/21/14 Workout:

Barbell Deadlifts- Went up to 610lbs- 1 rep- Beltless and Straps, and 520lbs- 7 reps - Beltless and Straps
Barbell Push Press- Went up to 300lbs- 1 rep
Barbell Jump Squats- 5 sets- 160lbs- 6 reps
T-Bar Rows- Went up to 2 sets- 245lbs- 6 reps

2/22/14 Workout:

Barbell Power Snatches- Went up to 185lbs- 1 rep
Barbell Power Cleans- Went up to 250lbs- 1 rep
Barbell Jump Squats- Went up to 225lbs- 5 reps
Barbell Rows (Pronated Grip)- Went up to 370lbs- 6 reps
Shuttle Run- 2 sets- Back and Forth on 10ft Ladder
Superset- Crunches with 60lb Dummy + Triangles- 3 sets- 20 reps for each exercise
One Arm Bodyweight Hangs- 2 sets- 10 seconds for each side
Two Arm Bodyweight Hangs- 75 seconds

2/23/14 Workout:

Speed Bench Press- 5 sets- 275lbs- 3 reps
Barbell Squats- Went up to 675lbs- 1 rep
Superset- Plyometric Push Ups + Pull Ups- 10 reps + 10 reps, 3 sets- 10 reps + 3 reps
Triset- TRX Abdominal Fallouts + TRX Scarecrows + TRX Reverse Flyes- 3 sets- 12 reps + 10 reps + 10 reps