I only did squats at the gym and I did the jump squats and body hollow isometrics when I got home. My workout was cut short, since I dropped off my kids to their activities and I had to pick them up aftewards, but I got what I wanted out of the squats. I had more in the tank on the top set, but I was not trying to peak.
Squats - 135lbs and 225lbs - 10 reps, 315lbs - 6 reps, 405lbs - 5 reps, 495lbs - 2 reps, 565lbs - 1 rep, 605lbs - 3 reps, and 515lbs - 10 reps
Jump Squats - 4 sets - 10 reps
Body Hollow Isometrics - 4 sets - 30 seconds
Powerlifting Training 3/22/19
Bench - 135lbs and 225lbs - 10 reps, 275lbs - 5 reps, and 3 sets - 300lbs - 6 reps
Dip Machine - 270lbs - 12 reps and 4 sets - 450lbs - 12 reps
Cybex Row Machine (Neutral Grip) - 270lbs and 3 sets - 360lbs - 10 reps
Cybex Row Machine (Supinated Grip) - 3 sets - 360lbs - 10 reps
Reverse Fly Machine - 3 sets - 170lbs - 15 reps
Planks - 4 sets - 30 seconds
Jiu Jitsu Training 3/22/19
I was training at the Lion Heart Jiu Jitsu gym in Pasadena, CA. I got to roll with my friends for 4 rounds, in which each round was for about 7 minutes. It was great, since I got to work on all kinds of techniques and positions. It was tough though, since it was my 2nd training for the day.
Powerlifting Training 3/23/19
I didn't do well that morning, since I tend to do well on the deadlifts later in the day, but I had to get the training in. I was really slow on the sumo deadlifts that morning, so I switched to deficit deadlifts. I pretty much grind out that workout, but I came out in one piece.
Deficit Sumo Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps, 495lbs and 555lbs - 1 rep
Deficit Deadlifts - 3 sets - 495lbs - 1 rep
Double Kettlebell Swings - 3 sets - 48kgs - 15 reps
Jiu Jitsu Training 3/23/19
I was training at the Untamed Jiu Jitsu gym in West Covina, CA. I got to work on the kimura and a transition from there to the arm bar. I got to roll for several rounds afterwards. It was tough in training, since I did the deadlifts that morning.
Powerlifting Training 3/24/19
Floor Press - 135lbs and 225lbs - 10 reps, 275lbs - 5 reps, and 4 sets - 315lbs - 2 reps
Isometric Floor Press - 405lbs and 2 sets - 425lbs - 10 seconds
Cybex Pulldown Machine (Supinated Grip) - 180lbs and 4 sets - 270lbs - 10 reps
Rope Triceps Cable Pushdowns with Fat Grips - 3 sets - 195lbs - 12 reps
Rope Cable Facepulls - 3 sets - 160lbs - 15 reps
Hollow Body Isometrics - 4 sets - 30 seconds
Powerlifting Training 3/27/19
Training was great that day and my squats are definitely going to be my go to event going into the Anaheim FitExpo. This is my last training session in which I have squats and deadlifts in the same session, since I will put more time in training in each movement in separate sessions. Also, I need to work on my deadlift technique, since I have been off of the conventional movement and focused on the sumo deadlifts.
Squats - 135lbs, 225lbs, 315lbs, and 405lbs - 6 reps, 495lbs and 565lbs - 1 rep, 615lbs - 3 reps, and 535lbs - 10 reps
Deficit Deadlifts - 225lbs, 405lbs, 495lbs, and 3 sets - 545lbs - 1 rep
Wide Grip Cable Rows - 160lbs and 235lbs - 10 reps, and 3 sets - 300lbs - 5 reps
Planks - 4 sets - 30 seconds
Jiu Jitsu Training 3/30/19
I was training at the Untamed Jiu Jitsu gym in West Covina, CA. I was late to class, but I got to do reps on working the omoplata from lasso guard. Then, I got to roll for two rounds. It was short training, since I had to pick up my kids from their activities.
Powerlifting Training 3/30/19
This was my 2nd workout in the day. I had to get the work in to make sure that I keep up with the pressing. I wasn't that tired before training, since the Jiu Jitsu training was short that morning.
Bench Press - 135lbs and 225lbs - 10 reps, 275lbs - 5 reps, and 3 sets - 305lbs - 5 reps
Hoist Dip Machine - 4 sets - 345lbs - 12 reps
Cable Pulldowns (Pronated Grip) -160lbs, 220lbs, and 235lbs - 10 reps, and 250lbs - 8 reps
Triceps Overhead Extension Machine - 108lbs, 118lbs, and 128lbs - 12 reps
Mini Band Pull Aparts (Three Ways) - 3 sets - 12 reps for each angle (Horizontal, 45 degrees, and Overhead)
Powerlifting Training 3/31/19
I didn't do well in training that morning, since I had three days rest from the previous squat training session and that I was in Disneyland for 2 days straight for about 14 hours in standing, walking, and carrying my kids throughout the day. I'm just glad that I got the training in. I misgroved when I went for the 620lbs for reps, so I stopped at 1 rep. I dropped down, but it took until the 3rd set on the 550lbs to get my technique back and I started feeling confident in repping out the last set.
Squats - 135lbs - 10 reps, 245lbs - 6 reps, 340lbs - 6 reps, 425lbs - 5 reps, 515lbs, 590lbs, 620lbs, and 2 sets - 550lbs - 1 rep, and 550lbs - 6 reps
One Legged Leg Presses - 220lbs and 3 sets - 400lbs - 12 reps
Vertical Rope Machine - 3 sets - Level 7 - 45 seconds
Jump Squats - 5 sets - 5 reps
60 Crunches with Feet Elevated
Powerlifting Training 4/3/19
I felt pretty good today with my technique, so I decided to go heavier. I officially signed up for the USPA Drug Tested Anaheim FitExpo event for the Submasters and Open 275lbs division on the full meet, bench only, and deadlift only. My goal is to set a world record, national records, and state records, while collecting 6 golds that day. The most important part is that I make the weight. I feel confident on hitting all of my lifts and I will definitely be in better condition, then the last meet, since I do not have any Jiu Jitsu competitions prior to this meet.
Deficit Deadlifts - 135lbs -10 reps, 225lbs - 6 reps, 315lbs - 5 reps, 405lbs - 2 reps, 495lbs, 565lbs, 585lbs, and 605lbs - 1 rep
Paused Deficit Deadlifts (5 second pause near the bottomg) - 3 sets - 500lbs - 1 minute rest between each set
T-Bar Rows (Pronated Grip) - 135lbs and 225lbs - 10 reps, 260lbs - 6 reps, 270lbs -3 reps, 225lbs - 5 reps (Drop Down Set), and 225lbs - 10 reps - 1 minute rest between each set
T-Bar Rows (Neutral Grip) - 3 sets - 180lbs - 10 reps - 1 minute rest between each set
Double Kettlebell Swings - 3 sets - 48kgs - 15 reps - 30 seconds rese between each set
Kettlebell Jump Squats - 4 sets - 16kgs - 10 reps - 20 seconds rest between each set
One Arm Dumbbell Hang Snatches - 75lbs, 90lbs, and 100lbs - 1 rep (This was just for fun to see how much explosive power that I have). - 30 seconds rest between each set
TRX Abdominal Rollouts - 4 sets - 10 reps - 10 seconds rest between each set.