Yesterday's lunch Jiu Jitsu training was at the Rodrigo Freitas BJJ gym in Hawthorne, CA. Lessons for the day were on full guard recovery from turtle guard when the opponent has a front head pull position and taking the back from the head pull position when the opponent is in turtle guard and has a hold on the single. I got to rep on both sides for each drill. Then, I did 4 rounds of positional training from both the top and bottom position of the turtle guard. After that, I got to roll one round with a heavyweight brown belt, which was great, since I normally don't get to roll with heavier ranks.
Later that night, I spent time doing some extra stretching for 10 minutes. I spent several minutes stretching in class as well while each move was being taught to us. Then, I did 4 sets of body hallow isometrics for 30 seconds on each set. I even did some stretching at my desk for each hour so I can be prepped for class and not be so stiff.
Powerlifting Training 1/17/19 - Bench and Squats
Tonight's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. Before training tonight, I was carrying a heavy box for several hundred feet, which was great, since it kept my muscles activated. I had three days off from heavy lifting, so I wanted to make sure my body was ready for tonight's training session. The squats went great and I didn't had to grind so much and I went deeper in the hole.
I had to finish up on the bench after the first set, since a bunch of people were waiting to use the movable bench, but I got the set that I needed, so I went to the floor press afterwards. I was spent by the time I got to the bench, so after the top set of the bench was it for me, but by the time I got to the T-Bar rows, I go a second wind and started to poor it on. I did some stretching several sets during the workout.
During the warm ups for the squats, I would stretch out my calves and hip flexors. Also, during the T-Bar row sets, I would stretch out my chest between sets. When I got home, I did some of the body hallow isometrics and did some more stretching afterwards. I was suppose to train yesterday, but the kids activities got in the way.
Barbell Squats - 45lbs, 135lbs, and 225lbs - 5 reps, 315lbs and 405lbs - 2 reps, and 495lbs - 1 rep
Barbell Squats - 550lbs, 595lbs, 635lbs, and 655lbs - 1 rep, and 500lbs - 1 rep (Pause Squat - 5 second pause)
Barbell Bench Press - 135lbs, and 225lbs - 10 reps, 280lbs - 1 rep, and 320lbs - 5 reps
Barbell Floor Press - 4 sets - 315lbs - 2 reps
Cybex T-Bar Row Machine - 135lbs - 10 reps, 225lbs, 250lbs, and 2 sets - 260lbs - 5 reps
Body Hallow Isometrics - 4 sets - 30 seconds