I've been really busy for the past month. Last month, I was preparing for the IBJJF NoGi Worlds and I lost in the first round. I got to train three times per week in Jiu Jitsu for three weeks leading to the tournament, which was the most training that I have done in a long time, since having my kids. Also, I was training both Gi and Nogi at Rodrigo Freitas BJJ gym in Hawthorne, CA and Untamed Jiu Jitsu in West, CA.
Despite my daughter being sick for a week, I was sick for several days leading up to NoGi Worlds. Also, I was studying for a certification exam for work. My highlight of training last month was that I hit 635lbs on the deadlift for 3 reps, I did 675lbs on the squats and benched 340lbs for 1 rep on 4 sets. Last year was my best year in Jiu Jitsu, since I won the most tournaments in a year as a purple belt.
Powerlifting Training
1/1/19
Warm Up
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps and 275lbs - 1 rep
Workout
Barbell Bench Press - 3 sets - 315lbs - 5 reps
Cybex Chest Press Machine - 187lbs - 12 reps, 3 sets - 207lbs - 10 reps
Cybex Row Machine - 270lbs and 4 sets - 450lbs - 10 reps
Rope Cable Pushdowns - 4 sets - 195lbs - 10 reps
Superset - TRX Abdominal Rollouts + TRX Facepulls - 4 sets (10 reps + 10 reps)
1/2/19
Warm Up
Barbell Squats - 135lbs and 245lbs - 5 reps, 335lbs, 425lbs, and 515lbs - 1 rep
Workout
Barbell Squats - 585lbs, 635lbs, 675lbs, and 700lbs - 1 rep, and 495lbs - 6 reps
Jump Squats - 5 sets - 5 reps
Core Work - 5 minutes - (Planks and Hollow Body Isometrics)
1/4/19
Warm Up
Corrective Stretching - 5 minutes
Foam Roller and Massage Stick - 5 minutes
Barbell Deadlifts - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 495lbs - 1 rep
Workout
Barbell Deadlifts - 565lbs - 8 reps
Double Overhand Speed Deadlifts - 5 sets - 405lbs - 3 reps
Double Kettlebell Swings - 4 sets - 48kgs - 12 reps
Cybex T-Bar Rows - 135lbs - 10 reps and 3 sets - 225lbs - 6 reps
Vertical Rope Machine - 2 sets - Level 5 - 1 minute and Level 6 - 35 seconds
Planks - 3 sets - 60 seconds
Cool Down
Corrective Stretching - 5 minutes
Foam Roller and Massage Stick - 5 minutes
1/6/19
Warm Up
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, 275lbs and 315lbs - 1 rep
Workout
Board Press -
Barbell Press - 300lbs - 6 reps
Barbell Squats -135lbs and 245lbs - 10 reps, 340lbs, 405lbs, and 475lbs - 1 rep, 505lbs, 525lbs, 545lbs, 565lbs, and 585lbs - 2 reps
Cybex Pulldown Machine - 3 sets - 345lbs - 12 reps
Weighted Planks - 3 sets - 50lbs - 30 seconds
Despite my daughter being sick for a week, I was sick for several days leading up to NoGi Worlds. Also, I was studying for a certification exam for work. My highlight of training last month was that I hit 635lbs on the deadlift for 3 reps, I did 675lbs on the squats and benched 340lbs for 1 rep on 4 sets. Last year was my best year in Jiu Jitsu, since I won the most tournaments in a year as a purple belt.
Powerlifting Training
1/1/19
Warm Up
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps and 275lbs - 1 rep
Workout
Barbell Bench Press - 3 sets - 315lbs - 5 reps
Cybex Chest Press Machine - 187lbs - 12 reps, 3 sets - 207lbs - 10 reps
Cybex Row Machine - 270lbs and 4 sets - 450lbs - 10 reps
Rope Cable Pushdowns - 4 sets - 195lbs - 10 reps
Superset - TRX Abdominal Rollouts + TRX Facepulls - 4 sets (10 reps + 10 reps)
1/2/19
Warm Up
Barbell Squats - 135lbs and 245lbs - 5 reps, 335lbs, 425lbs, and 515lbs - 1 rep
Workout
Barbell Squats - 585lbs, 635lbs, 675lbs, and 700lbs - 1 rep, and 495lbs - 6 reps
Jump Squats - 5 sets - 5 reps
Core Work - 5 minutes - (Planks and Hollow Body Isometrics)
1/4/19
Warm Up
Corrective Stretching - 5 minutes
Foam Roller and Massage Stick - 5 minutes
Barbell Deadlifts - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 495lbs - 1 rep
Workout
Barbell Deadlifts - 565lbs - 8 reps
Double Overhand Speed Deadlifts - 5 sets - 405lbs - 3 reps
Double Kettlebell Swings - 4 sets - 48kgs - 12 reps
Cybex T-Bar Rows - 135lbs - 10 reps and 3 sets - 225lbs - 6 reps
Vertical Rope Machine - 2 sets - Level 5 - 1 minute and Level 6 - 35 seconds
Planks - 3 sets - 60 seconds
Cool Down
Corrective Stretching - 5 minutes
Foam Roller and Massage Stick - 5 minutes
1/6/19
Warm Up
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, 275lbs and 315lbs - 1 rep
Workout
Board Press -
Barbell Press - 300lbs - 6 reps
Barbell Squats -135lbs and 245lbs - 10 reps, 340lbs, 405lbs, and 475lbs - 1 rep, 505lbs, 525lbs, 545lbs, 565lbs, and 585lbs - 2 reps
Cybex Pulldown Machine - 3 sets - 345lbs - 12 reps
Weighted Planks - 3 sets - 50lbs - 30 seconds
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