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