Powerlifting Training 1/18/19 – Deadlifts
Warm Up
Barbell Deadlifts – 135lbs, 225lbs, and 315lbs – 5 reps, 405lbs – 2 reps, 495lbs and 550lbs – 1 rep
Workout
Barbell Deadlifts – 595lbs – 1 rep and 615lbs – 4 reps
Speed Deadlifts – 3 sets – 455lbs – 5 reps
Cybex Pulldown Machine (Supinated Grip) – 160lbs – 10 reps and 3 sets – 270lbs – 8 reps
Vertical Rope Machine – 3 sets – Level 6 – 45 seconds
Jump Squats – 4 sets – 8 reps
TRX Abdominal Rollouts – 4 sets – 10 reps
Jiu Jitsu Training 1/19/19 – Guard Passing
Saturday morning Jiu Jitsu training was at the Untamed Jiu Jitsu gym in West Covina, CA. We were working a couple of guard passing. I was able to get a lot of reps for both guard passes, in which we were opening up the full guard to get to side control and then a fail pass to the other side to get side control. After that, I got to do two rounds of positional training from full guard from both the top and bottom positions. Then, I got to roll for one – 6 minute round.
Powerlifting Training 1/21/19 – Bench
Warm Up
Barbell Bench Press – 45lbs – 20 reps, 135lbs and 225lbs – 10 reps, 275lbs and 315lbs – 1 rep
Workout
Barbell Bench Press – 325lbs – 3 reps and 2 sets – 325lbs – 2 reps
Dumbbell Bench Press – 3 sets – 240lbs – 10 reps
Cable Pulldowns (Pronated Grip) – 160lbs and 235lbs – 10 reps, 250lbs and 2 sets – 265lbs – 6 reps
Body Hollow Isometrics – 4 sets – 30 seconds
Warm Up
Barbell Deadlifts – 135lbs, 225lbs, and 315lbs – 5 reps, 405lbs – 2 reps, 495lbs and 550lbs – 1 rep
Workout
Barbell Deadlifts – 595lbs – 1 rep and 615lbs – 4 reps
Speed Deadlifts – 3 sets – 455lbs – 5 reps
Cybex Pulldown Machine (Supinated Grip) – 160lbs – 10 reps and 3 sets – 270lbs – 8 reps
Vertical Rope Machine – 3 sets – Level 6 – 45 seconds
Jump Squats – 4 sets – 8 reps
TRX Abdominal Rollouts – 4 sets – 10 reps
Jiu Jitsu Training 1/19/19 – Guard Passing
Saturday morning Jiu Jitsu training was at the Untamed Jiu Jitsu gym in West Covina, CA. We were working a couple of guard passing. I was able to get a lot of reps for both guard passes, in which we were opening up the full guard to get to side control and then a fail pass to the other side to get side control. After that, I got to do two rounds of positional training from full guard from both the top and bottom positions. Then, I got to roll for one – 6 minute round.
Powerlifting Training 1/21/19 – Bench
Warm Up
Barbell Bench Press – 45lbs – 20 reps, 135lbs and 225lbs – 10 reps, 275lbs and 315lbs – 1 rep
Workout
Barbell Bench Press – 325lbs – 3 reps and 2 sets – 325lbs – 2 reps
Dumbbell Bench Press – 3 sets – 240lbs – 10 reps
Cable Pulldowns (Pronated Grip) – 160lbs and 235lbs – 10 reps, 250lbs and 2 sets – 265lbs – 6 reps
Body Hollow Isometrics – 4 sets – 30 seconds
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