Ronnie "The Big Filipino" Castro
Ronnie "The Big Filipino" Castro
  • Home
  • Training Log
  • Blog
  • Sponsors and Affiliates

Powerlifting and Jiu Jitsu Training 4/19/19 - 4/20/19

4/21/2019

0 Comments

 
Powerlifting Training 4/19/19 - Bench

I was training at the 24 Hour Fitness Super Sport gym in Walnut, CA. I was not feeling well the day before, so I took that day off from training and I felt better on Friday, so I decided to get the training in. Training went well and it was under an hour, which included warming up.

Super Set - Mini-Band Chest Press + Mini-Band Pull Aparts - 2 sets - 20 reps + 20 reps
Barbell Bench Press - 135lbs and 225lbs - 10 reps, 275lbs - 5 reps, 3 sets - 295lbs - 6 reps and 295lbs - 3 reps
Dumbbell Bench Press - 4 sets - 240lbs - 8 reps
Hoist Dip Machine - 4 sets - 345lbs - 10 reps
Hoist Pulldown Machine (Pronated Grip) - 4 sets - 345lbs - 10 reps
Body Hollow Isometrics - 3 sets - 35 seconds
Planks - 3 sets - 60 seconds

Jiu Jitsu Training 4/20/19 - Leg Locks

Saturday morning Jiu Jitsu training was at the Untamed Jiu Jitsu gym in West Covina, CA. I got there early enough to do some of the warm ups which consisted some core work, stretching, neck exercises, and basic Jiu Jitsu movements like hip escapes, bridges, and break falls. We worked on several knee bars starting from the standing position and then we worked on a transition to a heel hook as well. One of the knee bar moves that we worked on was a rolling knee bar. Also, we work on a cross collar choke from full mount and full guard. After that, I got to roll for a couple of rounds of sparring.

Powerlifting Training 4/20/19 - Deadlifts

I was training after Jiu Jitsu so the warm ups were kept light. I was training at the 24 Hour Fitness Super Sport gym in Walnut, CA, since it was across the street from the Jiu Jitsu gym. I was spent after the deadlifts, so I'm just glad that I got those out of the way and I was dialing in my technique. Once I got to my last set, then I started to rep it out and get comfortable on the lift. The workout was for about 40 minutes since I had to take my kid to his next activity. 

We went to the park later that day, so I spent time walking around and do some other light exercises there along with some stretching. I took today off, since I'm sore and I need the break.I'm going at it tomorrow.

Deficit Deadlifts - 45lbs - 10 reps, 135lbs, 225lbs, and 315lbs, 6 reps, 405lbs - 2 reps, 495lbs, and 2 sets - 565lbs - 1 rep, and 565lbs - 5 reps
T-Bar Rows - 135lbs - 10 reps and 3 sets - 225lbs - 8 reps

0 Comments



Leave a Reply.

    Archives

    July 2020
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    October 2017
    May 2016
    April 2015
    March 2015
    February 2015
    January 2015
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013

    RSS Feed

Powered by Create your own unique website with customizable templates.