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