I've been pretty busy this past week, since my daughter had her birthday, we are short staff at work, and my son had a food allergy attack. I've been studying a lot as well, but I got the training in, but mostly hitting the weights.

Powerlifting Training 2/22/19 - Push/Pull

Warm Up

Sumo Deadlifts - 45lbs, 135lbs, 225lbs, and 315lbs - 6 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout 

Sumo Deadlifts - 565lbs and  605lbs - 1 rep, 2 sets - 625lbs - Failed Attempts
Barbell Bench Press - 135lbs and 225lbs - 10 reps, 275lbs - 6 reps and 4 sets - 295lbs - 10 reps
Hoist Dip Machine - 4 sets - 345lbs - 12 reps
Wide Grip Cable Rows + Fat Grips - 160lbs and 4 sets - 220lbs - 10 reps
Jump Squats - 4 sets - 10 reps
3 sets - Planks - 60 seconds

Jiu Jitsu Training 2/23/19 - Side Control Submissions

Training was at the Untamed Jiu Jitsu gym in West Covina, CA. We worked on the kimura from side control and a transition from there to an arm bar. After that, I got to do 2 rounds of position training from side control from both the top and bottom position and two rounds of sparring. Then, I got to do three rounds of hip escapes.

Powerlifting Training 2/23/19 - Shoulders and Back

Warm Up

Barbell Push Press - 135lbs, 185lbs, and 225lbs - 5 reps

Workout

Barbell Push Press - 245lbs, 265lbs, and 3 sets - 275lbs - 1 rep
T-Bar Rows - 135lbs and 225lbs - 10 reps, and 4 sets - 260lbs - 6 reps

Powerlifting Training 2/24/19 - Squats 

Warm Up

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

Workout

Barbell Squats - 565lbs and 625lbs - 1 rep, and 665lbs - 2 reps
One Legged Leg Press - 200lbs and 4 sets - 400lbs - 12 reps
Sled Push - 4 sets - 180lbs - 100 Feet
TRX Abdominal Rollouts - 4 sets - 10 reps

Powerlifting Training 2/26/19 - Bench Day

Warm Up

Barbell Bench - 135lbs and 225lbs - 10 reps and 275lbs - 6 reps

Workout

Barbell Bench - 300lbs - 10 reps and 3 sets - 300lbs - 8 reps
TRX Push Ups - 4 sets - 12 reps
Cable Pulldowns (Pronated Grip) + Fat Grips - 160lbs + 4 sets - 220lbs - 10 reps
Reverse Fly Machine - 3 sets - 170lbs - 15 reps
Cable Pushdowns (Pronated Grip) - 4 sets - 195lbs - 12 reps

Powerlifting Training 2/28/19 - Deadlifts

Warm Up

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

Workout

Sumo Deadlifts - 495lbs, 515lbs, 535lbs, and 545lbs - 1 rep - Beltless + Straps
Speed Deadlifts (Conventional and Double Overhand Grip) - 4 sets - 405lbs - 5 reps - Beltless
Wide Grip Cable Rows with Fat Gripz - 160lbs and 220lbs - 10 reps, 235lbs and 260lbs - 6 reps

Powerlifting Training 2/18/19

Yesterday's training session was at the 24 Hour Fitness Super Sport gym in Walnut, CA. I was taking care of my kids all day, since they were off from school. The kids' club was packed, so we had to wait for about 30 minutes before going in. I was stretching and playing with the kids in the meantime. I had about 1 hour to work with, so once I hit the weights, I was already warmed up.

The workout went great and hitting 655lbs for a couple of reps really got me amp, but I am so sore today despite stretching throughout the day after the workout and do some light walking to get blood flow to my legs.

Warm Up

Corrective Stretching - 10 minutes
Barbell Squats - 135lbs, 225lbs, and 315lbs - 6 reps, 405lbs - 2 reps, 495lbs - 1 rep

Workout

​Barbell Squats - 565lbs and 615lbs - 1 rep, 655lbs - 2 reps, and 535lbs - 4 reps
T-Bar Rows - 135lbs and 225lbs - 10 reps, and 250lbs - 8 reps
Planks - 1 sets - 60 seconds

Jiu Jitsu Training 2/19/19

Today's training was at the Rodrigo Freitas BJJ gym in Hawthorne, CA. I came in early and did the warm ups which consisted of bodyweight movements, Jiu Jitsu movements, and some dynamic stretching. We worked on pulling lasso guard and working a lasso guard sweep. I got a lot of reps for each technique.

After that, I got to live drilling for two rounds on pulling lasso guard to sweep and then working on passing the guard. Then, I got to roll for two rounds. I was spent after the training and I was a wreck, since I was still sore from yesterday. I did 100 stability ball crunches, once I got home.

Thanks to Breakpoint, in which I forgot my Gi today. I went to the store and got a new Gi that hasn't been released yet on the company website. I even got some gifts for the kids, which was really cool, since they are a Jiu Jitsu Lego character keychain. My kids love them.

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.
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