Despite with a day's rest from the last bench workout, today's workout went really well. I was explosive on the speed bench and I got a lot of volume in. The workout was for less than 45 minutes, since I had to pick up my kids from their activities. I was definitely in shape for the workout with the minimal rest and I was able to keep up the pace and intensity for the entire workout. With yesterday's workout behind me, I just made sure to stick to my training plan and move forward.

Warm Up

Barbell Bench Press - 135lbs and 225lbs - 10 reps

Workout

Speed Bench - 5 sets - 280lbs - 5 reps - 1 minute rest between each set
Hoist Dip Machine - 4 sets - 345lbs - 12 reps - 1 minute rest between each set
Wide Grip Cable Rows with Fat Gripz - 205lbs - 10 reps and 3 sets - 235lbs - 6 reps - 1 minute rest between each set
Cable Pulldowns with Fat Gripz (Pronated Grip) - 3 sets - 235lbs - 6 reps - 1 minute rest between each set
Hoist Overhead Triceps Machine - 100lbs, 110lbs, and 120lbs - 10 reps - 1 minute rest between each set
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 3 sets - 10 reps + 10 reps - No rest between each set

Yesterday was a really short workout. I got greedy on the weights and tried to go super heavy, but it backfired. First, I did deadlifts the day before and I should of stick to the plan on going for 635lbs for 2 reps, instead of going for 675lbs. When I did 585lbs, it flew up quickly, in which I felt that I couldn't of done at least 5 reps and 635lbs was a grind, but I hit depth. I'm going to stay under 600lbs on the squats on the next couple of workouts and work on more volume. 

Warm Up

Barbell Squats - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

​Barbell Squats - 585lbs, and 635lbs - 1 rep, and 675lbs - Failed Attempt

Tonight's training was less intensive but I got to work on being more explosive, since I'm competing tomorrow. Also, I went pretty heavy yesterday, so I had to go much lighter and I'm pretty sore and beat up right now. I spent a lot of time on the warm up and it paid off for the rest of the workout and training for tonight. The workout was short, but I feel pretty god right now. I got to stretch out a lot today and I am using an electronic massager with infrared light to help out with the recovery, along with epson salt lotion after the massage.

Warm Up

Hang Cleans - 65lbs, 85lbs, 115lbs, 135lbs, and 155lbs - 5 reps

Workout

Hang Cleans - 185lbs - 2 reps, and 5 sets - 205lbs - 1 rep - 30 seconds rest between each set
Barbell Push Press -  135lbs, 185lbs, and 225lbs - 5 reps, 245lbs and 265lbs - 2 reps, and 245lbs - 5 reps - 1 minute rest between each set.
One Arm Dumbbell Snatches - 60lbs - 5 reps, 80lbs and 95lbs - 2 reps - 1 minute rest between each set
Reverse Fly Machine - 2 sets - 160lbs - 20 reps - 30 seconds rest between each set

For Jiu Jitsu training, I got to roll for 4 rounds and 2 rounds of hip escapes. I got to roll with various belts from white to belt at different weight classes. I worked on everything from passing to escapes to work on various submissions. The most important thing is that I'm healthy and that I'm ready for tomorrow.

Thanks to everyone tonight at Untamed Jiu Jitsu for the training. I miss training with you guys. Time to rest up and get at it tomorrow. 

I was supposed to train yesterday, but I was tired and sleepy, so I took the day off. I missed Jiu Jitsu training today, since I'm working two shifts. I felt great today, so I was able to get a great workout. Both the bench and squats went well on my top sets. The weights were moving well.

I'm feeling really strong right now and motivated, but I'm trying to make sure that I'm not peaking earlier for October and that I'm continuing to build that base. I even got to work on my core and upper back today, along with some grip work.

Warm Up

Barbell Bench Press - 135lbs and 225lbs - 10 reps, and 275lbs - 5 reps

Workout

​Barbell Bench Press - 300lbs, 305lbs, and 310lbs - 5 reps and 310lbs - 2 reps
Dumbbell Bench Press - 3 sets - 240lbs - 12 reps
Barbell Squats - 45lbs, 155lbs, and 265lbs - 10 reps, 365lbs - 5 reps, 455lbs - 2 reps, 535lbs, 575lbs, and 615lbs - 1 rep, and 2 sets - 545lbs - 5 reps
Seated One Legged Leg Press - 240lbs - 12 reps and 2 sets - 380lbs - 12 reps
Close Grip Cable Rows with Fat Grips - 160lbs and 235lbs - 10 reps, and 3 sets - 295lbs - 5 reps
Hoist Pulldown Machine (Pronated Grip) - 3 sets - 345lbs - 10 reps
Seated Medicine Ball Rotations with Feet Elevated - 3 sets - 30lbs - 20 reps
Lying Medicine Ball Throws - 3 sets - 30lbs - 10 reps

My first training session today was at the Rodrigo Freitas BJJ gym in Hawthorne during lunch time. I got to work on side control recovery and retention, and a transition to full mount from side control. The side control recovery and retention was from head and arm control to shoulder and hip control. Then, the side control transition to full mount was going from head and arm control to twister side control to pant leg grab to full mount. After that, I got to work on side control from both the top and bottom position for 4 - five minute rounds.

During each lesson, I got to stretch out a lot. I was able to get loose and warmed up. I feel that I did well during training today. I feel ready for the tournament this weekend, I just have to show up and stay loose.

My second workout was late in the evening, but I was hype up after all the sugar at the birthday party. I got to play laser tag with my son and then play some arcade games with the family and friends. Then, I took some preworkout before the 2nd training session.

The goal for tonight was 585lbs for 5 reps and I got it. I tried to do 605lbs for reps, but I was spent from the previous set. The sumo deadlifts have been a great help and I will be going back on the next deadlift session.

Warm Up

Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

Barbell Deadlifts - 545lbs - 1 rep, 585lbs - 5 reps, and 605lbs - 1 rep
T-Bar Rows - 180lbs - 5 reps, 3 sets - 260lbs - 5 reps and drop down set - 225lbs - 5 reps
TRX Abdominal Rollouts - 3 sets - 10 reps
Free Motion Cable Rotations - 43lbs - 10 reps and 2 sets - 53lbs - 10 reps

​I got up at around 6AM on Father's Day to get some training in, because it was a busy day while I was on-call at work. I had a great lunch with the family and I got to spend time with one of my best friends for dinner. It was great Father's Day. It was a time well spent. The food and gifts were great. Thanks to my family and best friend for a great treat and day.

The workout in the other hand was tough, since it was early in the morning and I was just grinding it out. I didn't have anyone at the gym to push me and my MP3 player died on me during my top set on the squats. The workout music in the gym was okay, but I wasn't insynch with NSYNC, since I'm a Back Street Boys fan. There, I said it.

Warm Up

Foam Rolling and Corrective Stretching - 15 minutes
Barbell Squats - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs and 405lbs - 5 reps, and 495lbs - 1 rep

Workout

Barbell Squats - 545lbs, 565lbs, 585lbs, and 605lbs for 1 rep - 2 minute rest between each set
Horizontal Rows with Fat Gripz - 3 sets - 10 reps - 1 minute rest between each set
Horizontal Rows with Thick Towels - 3 sets - 8 reps - 1 minute rest between each set
TRX Abdominal Rollouts - 3 sets - 10 reps - 20 seconds rest between each set
Seated Medicine Ball Rotations - 3 sets - 20lbs - 20 reps - 20 seconds rest between each set

Tonight's training was mainly on the board press with the squat pad and the push press. The board press went well, but I was grinding out the last two sets. The push press was mostly upper body and minimal with the leg drive. The entire workout was heavy, but I didn't rest more than 2 minutes between each set. All the pulling exercises and the reverse flyes were with less than a minute rest between each set.

Warm Up

Barbell Bench Press - 45lbs - 10 reps
Board Press - 2 sets - 135lbs - 10 reps, 225lbs - 10 reps, and 275lbs - 5 reps

Workout

Board Press - 320lbs -3 reps, 340lbs - 2 reps, and 325lbs - 2 reps
Push Press - 135lbs, 185lbs, and 225lbs - 5 reps, 245lbs and 265lbs - 1 rep
Bottom Up Bench Press - 3 sets - 315lbs - 1 rep
T-Bar Rows (Pronated Grip) - 180lbs - 10 reps, 2 sets - 260lbs - 5 reps, and 225lbs - 6 reps
T-Bar Rows (Neutral Grip) - 2 sets - 225lbs - 5 reps and 205lbs - 6 reps
Reverse Fly Machine - 160lbs - 10 reps and 3 sets - 170lbs - 10 reps

Today's Lunch Jiu Jitsu training was at the Rodrigo Freitas BJJ gym in Hawthorne. Today's lesson was on Spider Guard transitions to the triangle and omoplata. The first move was to counter a spider guard pass to lock up to get to the triangle. The second move was a similar set up, but a transition to the omoplata. I got a lot of reps in for both moves and I wasn't comfortable in doing either of them before my size and flexibility. I still went through the motions and work on my technique.

I had a lot of help and feedback from my training partner. I was able to make adjustments after each mistake. Thanks Chris for your help. 

Afterwards, I got to live drill for 4 rounds. The starting position was from Spider Guard. We got to work on both passing and defending from the Spider Guard position. On the passing, I was working on pressure passing from both the standing and knee positions. I got to work with blue belts and a brown belt, so I got a variety of stuff that I tried on different levels and positioning. 

I'm just glad that I was able to train, since I'm on-call this week at work. It was tough during breaks, because I went to my phone each time to make sure that I was getting paged or not. Also, I was checking on emails. I was able to stay focus on the mat, so everything went well on both ends.

Yesterday, I was working on sumo deadlifts, upper back, grip, and kettlebell swings to work on my hips and conditioning. The workout went well, but I'm still making adjustments my technique on the sumo deadlift. I'm not explosive off the floor. I did more sets and reps than the previous workouts, so the volume is there.

The rest of the workout, I kept the rest to less than a minute and on the kettlebells, it was for less than 30 seconds rest between sets. My grip was fried from reracking the weights on the deadlifts. I plate pinch all of the weights back to the rack. It was rough, since it was mostly 45lbs bumper plates.

I didn't get a chance to do any plyometrics, but the kettlebell swings was enough to work on some explosiveness. Tomorrow, I'm looking at going heavy on the bench and maybe do some conditioning afterwards, since I have a Jiu Jitsu tournament next weekend.

Warm Up

Sumo Deadlifts - 65lbs, 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

Sumo Deadlifts - 545lbs - 1 rep, 570lbs - 3 reps, and 2 sets - 495lbs - 6 reps
Cable Pulldowns (Pronated Grip) - 160lbs - 10 reps and 3 sets - 235lbs - 5 reps
Wide Grip Cable Rows - 2 sets - 250lbs - 5 reps and 1 set - 250lbs - 6 reps
Double Kettlebell Swings - 4 sets - 40kgs - 15 reps