Today's training session was minimal in the amount of exercises, but it was super heavy and I got what I needed to do from exercise selection. On the squats, I kept the warm up on the reps to a minimum to reserve strength for the heavy weights. The main issue that I had to today was on the top set on the squat at 705lbs. I was able to get the rep but re-racking the weight was difficult, since the bar rolled down and I had to do the negative down to the safety pin. I felt strong on each set on the squats, so I'm looking to go to 725lbs in 3 weeks and see where I'm at from there.

On the board press, I was so spent from the squats, but I still needed to get the work in, since I'm until to get a rack with the bench during the weekdays, so I have to do it during the weekend. I had to wait a bit, since a group of people were using the portable bench, so I did some regular bench work as a warm up to the board press. It was a grind on the top set on the board press and all sets on the bottom up bench press.

Warm Up

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

Workout

Barbell Squats - 585lbs, 655lbs, Isometric Hold - 785lbs - 10 seconds, and 705lbs - 1 rep
Bench Press - 135lbs and 225lbs, 10 reps, 275lbs - 2 reps, 315lbs - 1 rep
Board Press - 345lbs and 370lbs - 1 rep
Bottom Up Bench Press - 315lbs, 320lbs, and 325lbs - 1 rep
Planks - 3 sets - 60 seconds
Jack Knife Crunches - 3 sets - 20 reps

Powerlifting Training

Yesterday's training was at around 6AM. It was a short workout, since I had to get the kids prep for the day. It was a lot of stuff going on from homework to Kumon to Jiu Jitsu to gymnastics.

The top set on the deadlifts was tough for me to get my legs under me and I felt uncomfortable during the lifts, so I went light after going 545lbs and I was using a lot of back as well, despite spending time warming up and activating the muscles for the deadlift. I know that I tend to not do well in the mornings on the deadlift, so I wasn't surprised that happen, so next time that I train that early, I'll just go light. I do better in the afternoons and evenings, since I'm all stressed out and I take out my anger on the weights from all the long commute and life stress.

Warm Up

Corrective Stretching - 5 minutes
Double Kettlebell Swings - 16kgs, 24kgs, 32kgs, and 40kgs - 10 reps
Isometric Bridges on Stability Ball - 3 sets - 25 seconds
Super Set (Barbell Deadlifts + Weighted Jump Squats) - 45lbs - 10 reps + 20lbs - 5 reps, 135lbs - 5 reps + 20lbs - 5 reps, and 225lbs + 5 reps + 20lbs - 5 reps

Workout

Barbell Deadlifts - 315lbs - 5 reps, 405lbs - 2 reps, 495lbs - 1 rep, and 545lbs - 1 rep
Speed Deadlifts - 2 sets - 405lbs - 5 reps, and 405lbs - 8 reps
Jump Squats - 5 sets - 5 reps

Jiu Jitsu Training

Yesterday morning, I did some Jiu Jitsu training at Untamed Jiu Jitsu in West Covina. I got to work a modified kimura from full guard on a failed triangle attempt and then I did some reps on the baratoplata. After that, I some live drills from full guard and did two rounds of sparring. Thanks to everyone at Untamed Jiu Jitsu for the training and the help from Coach George on the moves for the day.

Yesterday's training was tough, since there was a lot of volume and I got to several accessory work. I had a lot of sets to work on my bench technique. I didn't get to train today, since I was working with my son on his Jiu Jitsu. I had a great time training with him at Untamed Jiu Jitsu in West Covina. The bonding was great and an experience that I'll never forget.

I'm hoping that I can get some deadlifts in tomorrow and maybe do a push/pull workout.

Warm Up

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

Workout

Barbell Bench Press - 300lbs and 3 sets - 305lbs - 5 reps
Close Grip Spoto Press - 3 sets - 275lbs - 5 reps
Hoist Dip Machine - 3 sets - 345lbs - 10 reps
Cable Pulldowns (Pronated Grip) - 160lbs - 10 reps, 235lbs and 3 sets - 250lbs - 8 reps
Cable Pushdowns (Pronated Grip) with Fat Gripz - 3 sets - 195lbs - 12 reps
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 3 sets - 10 reps + 10 reps

Today's heavy session was great. Heavy squats, leg presses, and rows. For the two reps on the 635lb Squats, I didn't even grind it out that much. I'm looking to go 705lbs next week and maybe 725lbs, depending on how I feel. I got some volume in, so I'm prime to go with those weights next week.

Warm Up

Barbell Squats - 65lbs, 155lbs, and 245lbs - 10 reps, 335lbs - 5 reps, 425lbs - 2 reps, and 515lbs - 1 rep

Workout

Barbell Squats - 585lbs - 1 rep, 705lbs - 10 second Isometric Hold, 635lbs - 2 reps, and 585lbs - 1 rep
Front Squats - 225lbs, 315lbs, 365lbs, and 405lbs - 1 rep
Leg Press - 540lbs, 900lbs, 1170lbs, and 1140lbs - 10 reps
Close Grip Cable Rows - 160lbs - 10 reps, 2 sets - 280lbs - 8 reps, 295lbs - 8 reps, and drop down set - 250lbs - 5 reps
​Planks - 3 sets - 60 seconds

I had a short workout for today's deadlift session. I felt strong, so I went heavy. My goal was to get 615lbs for 2 reps and I got it. I was strong throughout the lift. Thanks to the Thick crew at the gym today for their support and the chalk that I much needed, since I can't find my chalk at home.

Warm Up

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

Workout

Barbell Deadlift - 565lbs - 1 rep and 615lbs - 2 reps
Hoist T-Bar Row (Pronated Grip) - 135lbs - 10 reps and 3 sets - 260lbs - 5 reps, Drop down set - 225lbs - 5 reps
Kettlebell Jump Squats - 5 sets - 16kgs - 6 reps
TRX Abdominal Rollouts - 3 sets - 10 reps

Yesterday's training was after my powerlifting training. I was in class for 45 minutes, since I had to pick up my kid from Kumon and take him to gym class. Well, we started with a hip toss and a sacrifice throw to side control. Then, I got to work on the transition from there to an arm triangle. Then, I got to do live drills from both the top and bottom position for a couple of rounds in the full guard position. I was able to take the back, pass, and get some reversals. Then, I did one round of sparring before leaving.

I felt more patient yesterday when I was defending from the full guard position. Most of the time, I disengage and go straight to half guard and then deep half. There was a couple of times in which I was going for a submission or a set up to an arm bar and maybe some wrist locks and collar chokes. The most important thing that I did was that I keep moving with purpose and not telegraphing all of my movements and set ups.

Thanks to everyone at Untamed Jiu-Jitsu for the training and the support. I was able to figure a couple things out on improving my passing and sweeps from full guard. I'm glad that I was able to go with heavier guys than normal, so that made me feel more confident in the experience that I have gained from yesterday. 

I got to train early this morning before the kids wake up for the day. I took the day off from training, since I took care of the kids and the kids club closes early on Fridays. Workout was short, but I got all the pressing that I needed for the training. I got to rest a lot during the floor press, but once it got to accessory work, I kept the rest to a minimum so I can get the conditioning in and volume.

Warm Up

Floor Press - 45lbs,135lbs, and 225lbs - 10 reps, and 275lbs - 5 reps

Workout 

Floor Press - 315lbs - 2 reps, 320lbs, 325lbs, 330lbs, and 335lbs - 1 rep - 2 minutes and 30 seconds rest between each set
Dumbbell Bench Press - 3 sets - 240lbs - 10 reps - 1 minute rest between each set
Hoist Dip Machine - 3 sets - 345lbs - 10 reps - 1 minute rest between each set
Hoist Pulldown Machine (Pronated Grip) - 3 sets - 345lbs - 8 reps - 1 minute rest between each set
Rope Triceps Pressdown - 3 sets - 195lbs - 10 reps - 1 minute rest between each set
Superset (TRX Facepulls + TRX Reverse Flyes) - 2 sets - 10 reps + 10 reps
Cable Rotation - 3 sets - 40lbs - 5 reps for each side - 10 seconds rest between each set

Jiu Jitsu Training

Today's Jiu Jitsu training was during lunch time at Rodrigo Freitas BJJ. I got to work on several side control transitions, recovery, and finish to an arm bar. I got to live drill from both the top and bottom position for 4 rounds and then I got to spar for 1 round. Training went okay, but my timing was off, since it's my first day of Jiu Jitsu training for the week. 

I was looking at the list of competitors for JJWL American Open, but I didn't see anyone for my age division and weight class, so I'll skip and weight until the IBJJF Masters Worlds for next month. Hopefully, my work schedule goes well, so I can go. My goal is to get 3 days of Jiu Jitsu training per week before the tournament.

Powerlifting Training

Tonight's training was short, since I was taking care of the kids tonight. I was able to pop out of the hole with some explosion on the pause squats, even though it was heavy. The warm ups took a while to sink in, since I was so tight, but once the weights got heavy, I was able to sink in on the hole and get depth.

Warm Up

Bodyweight Squats - 10 reps
Barbell Squats - 155lbs, 265lbs, and 365lbs - 5 reps, 455lbs and 535lbs - 1 rep

Workout​

Pause Squats (3 second hold at the hole) - 585lbs and 605lbs - 1 rep, and 545lbs - 1 rep ( 5 second hold)
Barbell Push Press - 135lbs and 185lbs - 5 reps, 225lbs, 245lbs, and 3 sets - 265lbs - 2 reps
Barbell Jump Squats - 45lbs, 65lbs, and 3 sets - 85lbs - 5 reps

I took yesterday off, since it was my wife's uncle's birthday and I got to check out my son doing Jiu Jitsu. It was his first time since last year. Unfortunately, he was too young and not interested during that time. He was definitely interested and had fun in his NoGi class.

Today, I felt great and the workout was for less than 50 minutes. I left some on the tank when I did my top set of 595lbs for 4 reps on the deadlift. I think the planks and the jump squats have been a big help. I was hesitant at first to go heavy, since I lifted heavy on Friday and my back felt sore today, but I felt energetic and motivated. After the workout, I did some corrective stretching. I'm looking forward to doing some bench tomorrow and I might be hitting some heavy squats on Thursday.

Warm Up

Barbell Deadlifts - 85lbs, 155lbs, and 230lbs - 10 reps, 315lbs - 5 reps, 390lbs - 2 reps, and 465lbs - 1 rep

Workout

Barbell Deadlifts - 540lbs - 1 rep and 595lbs - 4 reps
Speed Squats - 135lbs, 255lbs, 335lbs, and 3 sets - 405lbs - 5 reps - 30 seconds rest between each set
Wide Grip Cable Rows - 160lbs - 10 reps, 235lbs, 250lbs, and 265lbs - 6 reps - 1 minute rest between each set
Core Circuit -  20 Crunches, 20 Oblique Crunches for each side, and Lying Leg Raise Isometric Hold - 35 seconds

7/13/18 Workout

Warm Up

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

Workout

Barbell Deadlifts - 545lbs and 565lbs - 1 rep and 585lbs - 3 reps
Speed Deadlifts - 3 sets - 405lbs - 5 reps
Hoist T-Bar Row (Pronated Grip) - 135lbs - 10 reps, and 3 sets - 250lbs - 5 reps
Hoist T-Bar Row (Neutral Grip) - 3 sets - 180lbs - 8 reps
​Jump Squats - 5 sets - 5 reps
Planks - 2 sets - 60 seconds

7/15/18 Workout

Warm Up

Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, and 285lbs - 5 reps

Workout

Board Press with Squat Pad - 330lbs - 1 rep, 340lbs and 345lbs - 2 reps, and 345lbs - 1 rep
Paused Bench Press - 2 sets - 330lbs - 1 rep, and 315lbs - 1 rep - 3 seconds hold
Barbell Box Squats - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, 495lbs, 545lbs, and 585lbs - 1 rep
Cable Pulldowns (Pronated Grip) - 160lbs - 10 reps, 220lbs, 235lbs, and 250lbs - 6 reps
Towel Cable Pulldowns - 220lbs - 8 reps
Planks - 3 sets - 60 seconds