Today's Jiu Jitsu training was during lunch time at the Rodrigo Freitas BJJ gym in Hawthorne, CA. We got to work on the bow and arrow choke, a modification to the bow and arrow choke that uses a half nelson, and a back take recovery going back to the bow and arrow choke. I got a lot of reps in on all of the techniques of the day.

After that, I got to live drill for 4 rounds on the offense and defense on the back take. My defense was really good and I was able to get a couple of submissions in during the live drills. My approach on the attacks are improving, but I need to improve on the recovery aspect when I'm losing position. There were some gaps that showed up during the live drills. Then, I got 1 round of sparring and I was able to roll into the positions that I wanted to work on. 

I started my on-call rotation this week and I was spent on Monday and Tuesday after work, so no training on those days. I did lower body work since I felt pain on my shoulder these past two days. Today's session went well, but I was limited on time, so I kept the sets to a minimum. I'll see if I can get more volume work on the next couple of workouts, depending on how many pages I get this week.

Warm Up

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

Workout

Barbell Squats - 585lbs and 655lbs - 1 rep, and 565lbs - 1 rep (Paused Squat)
Sumo Deadlifts - 155lbs and 295lbs - 5 reps, 405lbs - 2 reps, 495lbs, 545lbs, and 585lbs - 1 rep, and 515lbs - 5 reps
Cybex Pulldown Machine (Pronated Grip) - 4 sets - 360lbs - 6 reps
One Legged Planks - 2 sets - 30 seconds

Today's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. Warm ups went well, in which I got to do some core activation, foam rolling, and corrective stretching. I was able to loosen up and not feel so tight and rigid.

I got to work on deadlifts and speed work. My grip felt great, since I decided to not use the straps today. After the gym, when I got home with the kids, I did some jump squats and sprints with them. I even got to play tag for about 10 minutes. 

Warm Up

Planks - 3 sets - 20 seconds
Corrective Stretching - 5 minutes
Foam Rolling - 5 minutes
Barbell Deadlifts - 45lbs, 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

Deficit Deadlifts - 3 sets - 545lbs - 1 rep
Speed Deadlifts - 3 sets - 425lbs - 3 reps
Hoist T-Bar Rows (Pronated Grip) - 135lbs - 10 reps, 225lbs - 8 reps, and 3 sets - 250lbs - 5 reps, Dropdown set - 225lbs - 5 reps
Seated Leg Curls - 160lbs, 220lbs, 280lbs, and 2 sets - 300lbs - 10 reps
Jump Squats - 5 sets - 5 reps
Sprints - 5 sets - 50 feet

Tonight's training was short, but I got a lot of work in. Workout was for about 45 minutes. I was able to explode well on the pause bench on all three heavy sets. The workout got harder as it went on, since the rest periods were limited. Cardio wasn't an issue, so it was all muscular fatigue. My triceps were gone by the time I got to the Hoist Dip Machine.

Warm Up

Barbell Bench Press - 135lbs and 225lbs - 10 reps, 275lbs - 5 reps, and 315lbs - 1 rep

Workout

Pause Bench - 3 sets - 335lbs - 1 rep
Dumbbell Bench Press - 3 sets - 240lbs - 10 reps
Hoist Dip Machine - 3 sets - 345lbs - 10 reps
Hoist Pulldown Machine (Pronated Grip) - 4 sets - 345lbs - 10 reps
Superset - (TRX Reverse Flyes + TRX Facepulls) - 2 sets - 10 reps + 10 reps
Seated Medicine Ball Rotations with Feet Elevated - 10lbs - 20 reps, and 2 sets - 20lbs - 20 reps

Jiu Jitsu Training - Taking the Back

Today’s training was at the Rodrigo Freitas BJJ gym in Hawthorne, CA. We worked on the same back escape and the bow and arrow set up from Tuesday. During each time that moves were being shown, I was able to get some stretching in to loosen up the hips and legs. I got a lot of reps in on both of these moves. Then, I got to roll for 4 rounds on the live drills from both attacking and defending from the back. After that, I got to roll for 1 round during sparring.

Today’s lunch training went well. My defense was great on the back take, unlike when I first started in Jiu Jitsu. I used to get choked out a lot when I was a white belt. My offense on the back needs improvement though, I was able to get submissions on the later round on the live drills. The training today was fun and I had a great time on the rolls, especially since I got to work on both offense and defense. 

Powerlifting Training - Squats and Deadlifts 

I did great on the squats, but on the deadlifts, I was spent after Jiu Jitsu training and the heavy squats. My grips were done after 385lbs, so I had to use the straps. My arms were tired as well, so the pull ups didn't go well too and I was using a lot of body English on the barbell rows. 

After the workout, the stretching felt great. I notice the difference on my mobility when I roll. I feel tire right now, but I don't feel that I am all wrecked. I'll see on how it goes tomorrow and Saturday. I'm taking extra protein and glutamine for recovery. I took in extra calories as well today to make sure that I have the energy for tonight. I'll need to put more conditioning in when I work on the speed work this weekend.

Warm Up

Barbell Squats - 45lbs and 135lbs - 10 reps, 225lbs, 315lbs, and 405lbs - 5 reps,495lbs and 545lbs - 1 rep

Workout

Barbell Squats - 585lbs, 605lbs, 625lbs and 645lbs - 1 rep
Barbell Deadlifts - 135lbs, 265lbs, and 385lbs - 5 reps, 495lbs and 550lbs - 1 rep, and 495lbs - 8 reps
Pull Ups - 3 sets - 2 reps
Barbell Rows (Pronated Grip) - 315lbs - 8 reps, 335lbs - 6 reps, and 355lbs - 5 reps
Planks - 3 sets - 60 seconds
Lyling Leg Raise Isometrics - 30 seconds

Cool Down

Corrective Stretching - 10 minutes
Massage Stick - 5 minutes

Today's lunch Jiu Jitsu training was at the Rodrigo Freitas BJJ gym in Hawthorne, CA. I got to work on back escape and a bow and arrow choke. The back escape was on grabbing the choking arm and rolling towards that side to free up the other side to escape and get side control. The bow and arrow set up was based on a failed attempt on the collar choke.

I got to work on attacking and escaping the back for 4 rounds. I was able to escape a lot and get a couple of submissions in. It was a lot of fun today and it was challenging, since attacking the back is not a common thing for me, since I normally force way to side control or full mount. I used a lot of legs and hips to control the opponent and getting the seat belt control while maintaining the hooks from a neutral position took time for me to adapt to get the attacks in. Escaping from the back take was really good. I just have to move faster.

Unfortunately, I will not be competing this weekend at the IBJJF Master Worlds. I would like to say good luck to my teammates at Rodrigo Freitas BJJ and good luck to my friends in BJJ on competing this week. Next up is the Jiu Jitsu World League World Championships for Gi and NoGi. I'm ready to go, so I just need to stay healthy at this point and kept my conditioning up.

Today was speed bench day. I got to workout with other people in the gym while doing the speed bench, so the rest period was not how I wanted to go, but at least I got the sets and reps in. Other than that, I was explosive on the push press as well. I'm taking a rest tomorrow on the weights. Hopefully, I can get to lunch Jiu Jitsu tomorrow.

Warm Up

Bench Press - 135lbs and 225lbs - 10 reps

Workout

Speed Bench Press - 5 sets - 275lbs - 5 reps
Strict Press - 45lbs and 135lbs -10 reps, 185lbs -5 reps, 205lbs - 3 reps, and 225lbs - 1 rep
Push Press - 245lbs, 265lbs, 275lbs and 285lbs - 1 rep
Close Grip Cable Rows with Fat Gripz - 160lbs, 235lbs, and 290lbs - 8 reps
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 4 sets - 10 reps + 12 reps

Since I was training early in the morning, I decided to go light. Based on the last several sessions on trying to go heavy in the morning has not gone well, but today was good and I need to take a break from going heavy, since I went really heavy on Friday.

Warm Up

Double Kettlebell Swings - 24kgs - 20 reps and 40kgs - 15 reps

Workout

Double Kettlebell Swings - 4 sets - 48kgs - 12 reps
Speed Deadlifts - 185lbs, 275lbs, 365lbs, and 5 sets - 415lbs - 5 reps
Speed Box Squats - 225lbs, 335lbs, and 5 sets - 2 reps
Cybex Row Machine with Fat Gripz - 270lbs - 10 reps and 4 sets - 450lbs - 8 reps
Jump Squats - 5 sets - 6 reps
Planks - 3 sets - 60 seconds

Cool Down 

Corrective Stretching - 5 minutes
Massager with Infrared Light - 10 minutes

Today's training was for about 40 minutes, but I got a lot of work in. It was a very busy morning with taking the kids to Kumon, Jiu Jitsu, and gymnastics. I didn't even get a lot of sleep, but I'm high of yesterday's training and the intensity rolled over to today as well.

Warm Up

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

Workout

​Barbell Bench Press - 3 sets -320lbs - 5 reps, and 320lbs - 2 reps
Hoist Dip Machine - 4 sets - 345lbs - 10 reps
Plyometric Push Ups - 4 sets - 5 reps
Cable Pushdowns (Pronated Grip) - 4 sets - 195lbs - 10 reps

Jiu Jitsu Training 8/16/18

Yesterday, I was training at the Rodrigo Freitas BJJ gym in Hawthorne, CA. We worked on submissions from the back. The first submission was the bow and arrow and the other was an arm bar from a failed bow and arrow attempt. I got to work on both submissions from both sides, so I can feel comfortable going on either way. Then, I got to roll for 4 rounds on live drills from both attacking and defending from the back. I was able to defend and get a couple of submissions, but none were from the move of the day.

Powerlifting Training 8/17/18 - Squat Day

Today's training was great. I felt great, so I decided to go heavy and since I had time, I took advantage of the rest periods. Technique off the hole on the squats was explosive. I think the jump squats and planks are paying off. I got a lot of volume in and I got to work on my weaknesses today.

Warm Up

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

Workout

Barbell Squats - 585lbs - 1 rep, 625lbs - 2 reps, and 545lbs - 6 reps
Front Squats - 225lbs - 2 reps, 315lbs, 365lbs, 410lbs, and 425lbs - 1 rep
Leg Press Machine - 630lbs, 990lbs, 1260lbs, 1440lbs, and 1530lbs - 10 reps
Pull Ups - 3 sets - 3 reps
Cable Pulldowns (Supinated Grip) - 3 sets - 220lbs - 8 reps
Tank Sled Push - 4 sets - 270lbs - 50 feet
TRX Abdominal Rollouts - 4 sets - 10 reps
Cable Rotations - 2 sets - 70lbs, 80lbs, and 90lbs - 10 reps

Cool Down

Corrective Stretching - 10 minutes
Massage Stick - 5 minutes
Massager with Infrared Light - 10 minutes