Tonight, I missed all the available BJJ classes, so I hit the weights today and also did some drills at home. I decided to get ready for the Revgear World Open Orange County on 10/25/14. I'll be signing up late, since I want to make sure that I take care of my knee first and hopefully this will be a good tune up for the SJJIF Worlds in November.

Warm Up

Barbell Deadlifts - 225lbs, 315lbs, 405lbs, and 495lbs - 5 reps

Gym Workout

Barbell Deadlifts - 565lbs - 2 reps, and 3 sets - 605lbs - 3 reps - Belt and Straps
Speed Deadlifts - 3 sets - 6 reps - 30 seconds rest per set
Decline Barbell Bench - 135lbs, 225lbs, and 3 sets - 275lbs - 10 reps - 45 seconds rest per set
Barbell Bench Press - 4 sets - 225lbs - 20 reps - 45 seconds rest per set
Hoist Row Machine - 190lbs, and 3 sets - 370lbs - 10 reps - 45 seconds rest per set

Home Workout

Core Work - 5 minutes
1 round for 5 minutes - Stationary Hip Escapes, Judo Push Ups, Triangles
1 round for 5 minutes - Hip Bumps, Back Rolls, and Granby Rolls
1 round for 5 minutes - Interval Bodyweight Squats and Around the World Lunges
Static Stretching - 10 minutes

Tonight, I was training at the Gracie Barra West Covina gym. I did partial of the warm ups, which was 3 rounds of hip escapes. Today's drills were on full guard set up, finish, and transitions to the pop triangle, arm bar, and the kimura. I got a lot of reps in for each drill. After that, I skipped the live drill and rolling, because of my knee, so I did some stretching to work on my flexibility. Finally, I did the cool down, which consist of 20 crunches, 20 oblique crunches on each side, 20 triangles, and some stretching.

I was thinking about signing up for the IBJJF NoGi Worlds for this weekend, but because of my knee, I decided to not register. I'm thinking I should do one tournament before SJJIF Worlds as a tune up. Either the IBJJF Long Beach or the Gracie Barra Copia Master Carlos Gracie Sr Tournament seems to be a good tune up for me, if the right amount of competitors show up. I don't want to register, if the amount of opponents is low, or else I'll feel that I'm wasting my time.

Today, I was able to get a workout in at the UFC gym in Rosemead, despite it's my anniversary weekend. Yesterday was a no go, since it was a big night going to Mickey's Halloween Party at Disneyland. This was my son's first time going Trick or Treating, even though Halloween isn't until next month. We had a great time.

Warm Up

Foam Rolling - 5 minutes
Corrective Stretching - 5 minutes
Barbell Squats - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 495lbs - 2 reps

Workout

Barbell Squats - 565lbs and 610lbs - 1 rep - Belt and Knee Sleeves - Knee is still tweaked, so I stopped here. 
Box Front Squats - 225lbs, 315lbs, 385lbs, 425lbs, and 465lbs - 1 rep - Belt and Knee Sleeves
Medicine Ball Box Jumps - 4 sets - 20lbs - 10 reps
Pull Ups - 3 sets - 6 reps
Rope Machine - Level 4 - 25 seconds, Level 5, 25 seconds, and  Level 7 - 25 seconds
Core Work - 5 minutes
Static Stretching - 5 minutes

Tonight, I was training at the Gracie Barra West Covina gym. Today, I drilled on a side control to twister side control, to full mount, to a cross collar transition and a half guard pass to side control transition. After that, I got to roll for two 5 minute rounds. Then, we did 20 cross collar crunches, 20 oblique crunches on each side, 20 triangles, and some stretching.

After that, I went to the 24 Hour Fitness gym in West Covina. It was a 20 minute workout. I had to make it quick, since it was late.

Warm Up


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

Workout


Speed Bench - 5 sets - 275lbs - 6 reps - 45 seconds rest for each set
Elevated Plyometric Push Ups - 4 sets - 10 reps - 45 seconds rest for each set
Stability Ball Push Ups (One Stability Ball for each hand) - 2 sets - 15 reps - 30 seconds rest for each set
Pulldown Machine (Pronated Grip) - Level 10 + Bodyweight, 3 sets - Level 18  + Bodyweight - 12 reps - 45 seconds rest for each set
Static Stretching - 5 minutes

Yesterday, I missed class, since I errands to take care in the morning and I was working a late shift. I had 3 hours of sleep, since I worked from 1AM - 3AM earlier that morning. I had to get a workout in, since I was driving all day and I needed to let go some of that anger from all that traffic.

Warm Up

Kettlebell Snatches - 48kg - 12 reps
Kettlebell Swings - 160lbs - 12 reps
Kettlebell Side Handle Deadlifts - 160lbs - 12 reps
Barbell Deadlifts - 135lbs, 225lbs, 315lbs, 405lbs, and 495lbs - 2 reps

Workout

Barbell Deadlifts - 565lbs, 605lbs - 2 reps
Pause Deadlifts - 3 sets - 540lbs - 1 rep
Barbell Strict Press - 135lbs, 185lbs, and 225lbs - 5 reps, 245lbs, 265lbs, and 275lbs - 1 rep
Barbell Rows (Pronated Grip) - 225lbs, 295lbs, 335lbs, and 355lbs - 5 reps
Superset - Thick Rope Horizontal Rows + Interval Squats on Free Motion Vibration Machine - 3 sets - 20 reps + 90 seconds @ 40Mhz

Yesterday, I worked out twice. My first workout was at the UFC Gym in Torrance.

Warm Up

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

Workout

Barbell Bench Press - 5 sets - 315lbs - 3 reps, and 3 sets - 285lbs - 6 reps
Barbell Squats - 135lbs, 225lbs, 315lbs, 405lbs, 495lbs, 545lbs, and 585lbs - 2 reps - Beltless + Knee Sleeves
Front Squats - 225lbs, 315lbs, 335lbs, and 365lbs - 2 reps - Beltess + Knee Sleeves
Pull Ups - 2 sets - 6 reps
Chin Ups - 2 sets - 6 reps
Neutral Grip Pull Ups - 2 sets - 6 reps
Hanging Leg Raises - 3 sets - 12 reps

My second workout was at the Gracie Barra West Covina gym. I was late to class, so I missed the warm ups and couple of drills. I did a couple drills of mounting and doing some cross collar chokes, and live drills from half guard from the top and bottom position. I got some sweeps and passes in. I'm just glad that I have a training partner that is bigger than me to that I can use my strength a bit more from the bottom position.

That night I worked out before midnight. I couldn't sleep, so I went ahead and hit the weights.

Warm Ups

Corrective Stretching - 5 minutes
Barbell Deadlifts - 155lbs, 265lbs, 370lbs, 460lbs - 2 reps - Double Overhand Grip + Beltless

Workout

Barbell Deadlifts - 550lbs, 610lbs, 635lbs, and 660lbs - 1 rep - Belt and Straps, and 585lbs - 3 reps - Belt and Straps
Barbell Push Press - 135lbs, 185lbs, 225lbs, 255lbs, 275lbs, 280lbs, and 285lbs - 3 reps - 1 minute rest per set
Barbell Rows (Pronated Grip) - 225lbs, 315lbs, 335lbs, and 355lbs - 5 reps - 45 seconds rest per set
Cybex Row Machine (Neutral Grip) - 180lbs, 370lbs, and 2 sets - 390lbs - 6 reps - 45 seconds rest per set
Cable Rotation Isometrics - 3 sets - 40lbs - 20 seconds for each side - No rest for each side
Static Stretching - 5 minutes

Tonight, I was at the Gracie Barra West Covina gym. I was late to the Fundamentals class, but I was able to get in a couple of rounds of the half guard live drills from the top and bottom position, along with 1 round of 5 minutes of live rolling with a brown belt.

After that, I took the Advance BJJ class. Tonight's lesson was on the Spider Guard sweeps to side control and the omoplata. I got a lot of reps in for each movement. Also, we did a live drill from the Spider Guard position from the top and bottom positions. After that, we went over some grip breaks from the top position.

Given below is an example of one of the sweeps that we went over tonight.

This morning I was training at the UFC Gym in Rosemead, since my plans changed for the day and I had to take my father in law to the hospital for his appointment. Initially, I was planning to go to Gracie Barra HQ, but since it's in Irvine, I didn't think I could go and train there and make it back to Walnut and then go to West Hollywood in time before his appointment. That's two hours of driving to just go there and another hour back, if there's no traffic.

I took the NoGi class with Liron Wilson. I did the warm ups, which consisted of forward rolls, backward rolls, hip escapes, bear crawls, cartwheels, wrestling shots, sprawls, peak outs, and some stretching. We drilled on kimuras from side control, the howie and darce from within the opponent's half guard, and an arm bar to finish from full mount. After that, we did live drills from half guard, full mount, and starting from our knees on both the top and bottom positions. Live drills were for about 20 minutes and I got to do these with 3 different people.

After that, I did some strength and conditioning at the gym. It's very convenient.

Workout

Barbell Squats - 160lbs and 270lbs - 5 reps, 380lbs and 490lbs - 2 reps, 590lbs, 630lbs, and 650lbs - 1 rep - Belt and Knee Sleeves
Paused Squats - 3 sets - 550lbs - 1 rep - Belt and Knee Sleeves - 1 minute rest between each set
Kettlebell Swings - 2 20kgs - 12 reps (One Kettlebell on each hand) , 95lbs - 12 reps, and 2 sets - 2 80lbs - 12 reps (1 Kettlebell on each hand) -  45 seconds rest between each set
Speed Bench - 135lbs, 225lbs- 10 reps, and 5 sets - 280lbs - 5 reps - 1 minute rest between each set
Medicine Ball Chess Passes - 4 sets - 20lbs - 10 reps - 30 seconds rest between each set
One Arm Medicine Ball Throws - 4 sets- 20lbs - 5 reps on each side - 30 seconds rest between each set
Rope Machine - 3 sets - Level 3 - 30 seconds per set - 1 minute rest between each set
Reverse Fly Machine - 105lbs, 150lbs, and 160lbs - 15 reps - 30 seconds rest between each set
Core Work - 5 minutes
Foam Rolling - 5 minutes
Static Stretching - 5 minutes

Some of the stretching that I've done are from this video. Mostly, it's for corrective stretching.

My second workout was at the Westside Training Center / Cobrinha Westside in Culver City. The instructor tonight was Florentino Morales. He went over several guard passing techniques and drills from DLR and Reverse DLR. I was the odd man out, so when it wasn't my turn, I did some stretching and core work in the meantime. I was late to class, I missed the warm ups and other drills. I got to do 4 different drills and a live drill on passing the guard, but starting from modified stack pass position and recovering from that position as well.

Today, I worked out twice. My first workout was at the 24 Hour Fitness gym in Manhattan Beach. I had a short workout during lunch time.

Warm Up

Shoulder Prehab Protocol - 5 minutes
Barbell Bench Press - 135lbs and 225lbs - 10 reps, and 280lbs - 6 reps

Workout

Barbell Bench Press - 3 sets - 315lbs - 3 reps
Paused Bench Press - 3 sets - 280lbs - 3 reps - 1 minute rest between each set and 3 secs paused for each rep
Cybex Pulldown Machine (Pronated Grip) - 180lbs, 360lbs, and 390lbs - 10 reps
T-Bar Rows (Pronated Grip) - 90lbs and 3 sets - 180lbs - 8 reps
Superset - Front Jump Squats with 10lb Medicine Ball + TRX Scarecrows - 4 sets - 10 reps + 10 reps
TRX Abdominal Rollouts- 3 sets - 10 reps

My second workout was after work and after traffic. I was 30 minutes late to class, but at least I got there. I was training at the Gracie Barra West Covina gym.

We worked on a Side Control to Twister Side Control to Full Mount to Cross Collar Choke Fail to Americana Fail to Armbar Transition. Then, we did a half guard old sweep to half guard pass to side control and repeat the same transition from earlier. After that, I did a half guard live drill. I got to work on my sweeps and reversals from the bottom and I was able to pass multiple times when I was on top. My timing is getting better and my game is starting to open up. Finally, we did the cool down, which consisted of cross collar choke crunches, oblique crunches, and some stretching.

Given below is the sweep that I'm talking about. Whether you do Gi or NoGi, this is a sweep that you must know in BJJ. This was one of the first sweeps that I learned in BJJ and it was in NoGi.