The first training of the day was at Rodrigo Freitas BJJ in Hawthorne. We were working on side control retention from various scenarios. Retaining side control were based on the opponent shrimping out, bucking, and getting the under hooks. In order to retain side control, we worked hip and shoulder control, getting the under hooks to head and shoulder control, switching to the other side, and knee on belly and switch to the other side.
I worked on a lot of repetitions and did live drills from both the bottom and top positions for several rounds with different training partners. I got to work on several moves from both the top and bottom position. I was even able to take the back several times and work on the crucifix to get a paper cutter choke. After that, I got 1 round in for sparring.
My second workout was on deadlifts. My hips and back were pretty sore from the previous workout on the squats and I did use a lot of hips on the reversals, but I did a lot of corrective stretching and warming up prior to going to the gym. Also, I had a lot of protein this week for recovery from these heavy sessions.
Warm Up
Corrective Stretching - 10 minutes
Barbell Deadlifts - 45lbs - 10 reps, 135lbs, 225lbs and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep
Workout
Barbell Deadlifts - 550lbs - 1 rep, 595lbs - 2 reps, and 495lbs - 6 reps
Barbell Rows (Pronated Grip) - 4 sets - 315lbs - 6 reps
Cybex Pulldown Machine (Supinated Grip) - 3 sets - 270lbs - 6 reps
Squat Jumps with Kettlebells - 5 sets - 16kgs - 5 reps
TRX Reverse Flyes - 3 sets - 10 reps
Hammer Curls - 50lbs - 10 reps, 70lbs, 85lbs, and 100lbs - 5 reps, Dropdown set - 80lbs - 3 reps
I worked on a lot of repetitions and did live drills from both the bottom and top positions for several rounds with different training partners. I got to work on several moves from both the top and bottom position. I was even able to take the back several times and work on the crucifix to get a paper cutter choke. After that, I got 1 round in for sparring.
My second workout was on deadlifts. My hips and back were pretty sore from the previous workout on the squats and I did use a lot of hips on the reversals, but I did a lot of corrective stretching and warming up prior to going to the gym. Also, I had a lot of protein this week for recovery from these heavy sessions.
Warm Up
Corrective Stretching - 10 minutes
Barbell Deadlifts - 45lbs - 10 reps, 135lbs, 225lbs and 315lbs - 5 reps, 405lbs - 2 reps, and 495lbs - 1 rep
Workout
Barbell Deadlifts - 550lbs - 1 rep, 595lbs - 2 reps, and 495lbs - 6 reps
Barbell Rows (Pronated Grip) - 4 sets - 315lbs - 6 reps
Cybex Pulldown Machine (Supinated Grip) - 3 sets - 270lbs - 6 reps
Squat Jumps with Kettlebells - 5 sets - 16kgs - 5 reps
TRX Reverse Flyes - 3 sets - 10 reps
Hammer Curls - 50lbs - 10 reps, 70lbs, 85lbs, and 100lbs - 5 reps, Dropdown set - 80lbs - 3 reps
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