Today's training was at the 24 Hour Fitness Super Sport in Walnut. I was working on my weaknesses today. Training was for less than an hour. I spent a lot of time on the warm up, because I'm so tight and my knee is still stiff.

The highlight of the day was on the push press. My knee is feeling more stable, so I was able to explode more on the lift. 

Clearly for me, I'm seeing results on both the squats and deadlifts from the leg press, so I'll continue having it on my program. I added the one legged seated leg press, because I've been favoring my right leg more than my left leg, so I have to balance it out.

Warm Up

Foam Rolling (Quads, IT Band) - 3 minutes
Corrective Stretching - Hip Flexors - 2 minutes
Shoulder Protocol (Hugs to Reverse Flyes, Arm Circles, and Reverse Arm Circles)- 3 minutes
Strict Press - 45lbs, 95lbs, and 135lbs - 10 reps
Push Press - 175lbs and 210lbs - 2 reps

Workout

Push Press - 245lbs - 2 reps, 260lbs and 265lbs - 1 rep
Leg Press -
One Leg Seated Leg Press -
Cybex Pulldown Machine (Supinated Grip)
Planks - 3 sets - 1 minute
Jack Knife Crunches - 2 sets - 20 reps
Medicine Ball Rotations - 2 sets - 40lbs - 20 reps

Today's workout was short, but even with the short rest between sets, I was able to get a lot of work done within 40 minutes.

Warm Up

Shoulder Protocol (Arm Swings and Wing Chun) - 3 minutes
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps

Workout

Barbell Bench Press - 275lbs - 2 reps, 3 sets - 295lbs - 3 reps, and 2 sets - 275lbs - 6 reps
Hoist Dip Machine - 3 sets - 345lbs - 10 reps
Wide Grip Cable Rows - 160lbs and 220lbs - 10 reps, 235lbs - 8 reps, 2 sets - 250lbs - 6 reps
Cable Pushdowns - 100lbs and 120lbs - 10 reps, 130lbs and 140lbs - 6 reps

Tonight's training was at the 24 Hour Fitness Super Sport in Walnut. My only concentration for tonight was on some heavy deadlifts. I took my time during the warm ups to be dialed in for going over 600lbs on the deadlift. I'm feeling stronger and healthier each day. My weight is at a constant this week at 281lbs. 

Warm Up

Foam Rolling - 6 minutes (Quads, IT Band, and Piriformis)
Correct Stretching - 6 minutes (Chest, Hip Flexors, and Piriformis)
Barbell Deadlifts - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs - 5 reps, 405lbs - 2 reps, and 480lbs - 1 rep

Workout

Barbell Deadlifts - 545lbs, 585lbs, and 615lbs - 1 rep, and 545lbs - 5 reps
Core Work (Crunches, Jackknife Crunches, and Triangles) - 5 minutes

Tonight's training was on the 2 of the Big 3. Squats and Bench. I was going super heavy, since I ate a lot today during lunch at Shakeys with the AYCE lunch. I had about 10 Chicken Pieces along with other sides such as mash potatoe with gravy and corn, peaches, and pizzas, but no mojos. I'm not really into the mojo potatoes.

After tonight's session, it seems to me that the leg press has been helping a lot from the bottom portion of the lift, so I'll continue to work on them at this point. I felt tired after the squats, but I tried to go heavy on the bench. That was a bad idea, but I'll try again either Saturday or Sunday.

Warm Up

Squats - Bodyweight, 175lbs, and 275lbs - 10 reps, 365lbs - 5 reps, and 455lbs - 2 reps

Workout

Squats - 535lbs, 585lbs, and 625lbs - 1 rep, and 545lbs - 3 reps
Bench Press - 135lbs and 225lbs - 10 reps, 275lbs, 315lbs, 335lbs, and 315lbs - 1 rep

Today's Lunch Jiu Jitsu Training was at Rodrigo Freitas BJJ in Hawthorne. The first thing that we worked on was pulling guard from the stand up. Then, we worked on a sequence from there to the triangle. After that, we did a live drill from full guard from both the top and bottom position. I got to do this for 4 rounds. Then, I got to roll for one round.

I had my Rehband Knee Sleeve on, since my knee is still bothering me. I was able to move more than the previous week, so the next training session, I will increase my intensity and put more weight on my leg.

​Warm Up

Double Kettlebell Swings - 12kg and 20kg - 15 reps
Kettlebell Swings - 24kg and 36kgs - 15 reps

Workout

One Arm Dumbbell Hang Snatch - 3 sets  - 100lbs - 1 rep
Barbell Push Press - 135lbs and 185lbs - 5 reps, 225lbs, 245lbs, 250lbs, and 255lbs - 1 rep
Push Sled - 90lbs - 100ft
Leg Press - 540lbs, 900lbs, 1080lbs, and 1170lbs - 10 reps
T-Bar Row - 180lbs - 10 reps, and 3 sets - 225lbs - 6 reps
TRX Abdominal Roll Outs - 4 sets - 10 reps

Warm Up

Correct Stretching (Hip Flexors, Piriformis, Pec Minor, Hamstrings, and Calves) - 5 minutes
Foam Rolling (IT Band, Quads, Upper Back, and Traps) - 8 minutes
Sumo Deadlifts - 135lbs, 225lbs, 315lbs, and 405lbs - 5 reps

Workout

Sumo Deadlifts - 475lbs, 525lbs, 565lbs, and 585lbs - 1 rep
2" Deficit Deadlifts - 495lbs, 515lbs, 535lbs, and 545lbs - 1 rep
Speed Bench - 135lbs and 225lbs - 10 reps, and 5 sets - 275lbs - 5 reps
Hoist Dip Machine - 250lbs - 10 reps, and 4 sets - 345lbs - 10 reps
Wide Grip Cable Rows - 160lbs and 220lbs - 10 reps, 3 sets - 250lbs - 5 reps
Cable Pulldowns - 3 sets - 220lbs - 6 reps
Rope Triceps Extensions - 4 sets - 195lbs - 12 reps
Superset - Face Pulls + 3" Thick Bar Isometric Hangs - 3 set - 150lbs - 15 reps + Bodyweight - 10 seconds
Planks - 3 sets - 1 minute

Tonight's training was at the 24 Hour Fitness gym in Walnut. Today, I worked on squats with minimal time, since the kids club closes at 8PM and I got there late. My knee is feeling more stable and is stronger, so I decided to take it up a notch on the lifting today. I feel that I was able to be more explosive and go deeper on the squats today. After the gym, I did some crunches to get some ab work in.

Warm Up

Barbell Squats - 45lbs, 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, 475lbs and 535lbs - 1 rep

Workout

Barbell Squats - 575lbs and 605lbs - 1 rep, 495lbs - 1 rep (Pause Squat), and 405lbs - 6 reps
Crunches with Feet Elevated - 3 sets - 20 reps

Workout

Barbell Bench Press - 135lbs and 225lbs - 10 reps, 275lbs - 2 reps, 2 sets - 295lbs - 5 reps, and 2 - sets - 295lbs - 3 reps
Barbell Push Press - 135lbs and 185lbs - 5 reps, 225lbs and 3 sets - 245lbs - 2 reps
Medicine Ball Toss - 4 sets - 50lbs - 6 reps
Plyometric Push Ups - 3 sets - 8 reps