While I was on top, I tried to work on the americana, arm bar, kimura, or taking full mount. Then, when I was on bottom, I was mainly looking for reversals or getting to half guard. It was a hot and sweaty day. I'm just glad that I was able to get some reps in, since I was not feeling well yesterday. I slept in early after I picked up the kids. I fell asleep at before 6:30PM and I didn't wake up until 5:35AM today. I did some stretching at work before picking up the kids, since my sciatica has been acting up and my hip flexors have been really tight.
My second workout was at the 24 Hour Fitness Super Sport in Walnut. My warm up was picking up my kids and taking them to the kids club. I was waiting for over 5 minutes, so I got to warm up my core and legs when I was holding on to them and chasing them around, since I couldn't hold them still for a minute.
I spent about 50 minutes on the squats, but I went really heavy and I made sure that I got the rest in between the heavy sets. From the bodyweight squats to 495lbs, that took about 10 minutes. The rest of the sets took over 3 minutes of rest and 2 minutes rest after the Isometric hold of 765lbs. I did the planks at home and I did some massage work with the stick and some stretching.
Bodyweight Squats - 10 reps
Barbell Squats - 45lbs, 135lbs and 225lbs - 10 reps, 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep
Barbell Squats - 585lbs, 635lbs, and 655lbs - 1 rep, Isometric hold - 765lbs - 10 seconds, and 675lbs - 1 rep, and 585lbs - 2 reps
Planks - 3 sets - 40 seconds