I was training at the 24 Hour Fitness Super Sport gym in Walnut, CA. I had a short workout, so it was just the squats on the menu for training that night. It was a school night and I had to make sure that my kids did their homework. I started to gas out on the my final set, so I just did a pause rep.
Barbell Squats - 135lbs, 245lbs, and 335lbs - 6 reps, 425lbs - 5 reps, 505lbs - 1 rep, 585lbs - 6 reps, 585lbs - 4 reps, and 495lbs - 1 rep (Pause Rep)
Deadlifts - 4/24/19
At night, I was training at the 24 Hour Fitness Super Sport gym in Walnut, CA. This was another short training session. My top set on the deadlifts was a grinder, so I dropped the weight and worked on my weakness from the floor.
Deficit Deadlifts - 135lbs, 245lbs, and 335lbs - 6 reps, 425lbs - 2 reps, 515lbs and 585lbs - 1 rep
Pause Deficit Deadlifts - 4 sets - 515lbs - 1 rep
Bench Press and Squats - 4/26/19
I had a two a day training. My first workout was on the bench press and accessories. I was training at the 24 Hour Fitness Sport gym in the City of Industry, CA after I dropped off my kids from school. Training went well and I got a lot of volume in.
Mini Band Chess Press + Mini Band Pull Aparts Superset - 3 sets - 20 reps + 20 reps
Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, 275lbs - 5 reps, 3 sets - 305lbs - 6 reps, and 2 sets - 275lbs - 8 reps
Cybex Weighted Dip Machine - 450lbs, 470lbs, and 2 sets - 500lbs - 10 reps
Hoist Row Machine (Neutral Grip) - 270lbs, 360lbs, and 3 sets - 410lbs - 10 reps
Hoist Row Machine (Supinated Grip) - 4 sets - 360lbs - 8 reps
Hoist Pulldown Machine (Pronated Grip) - 270lbs, 320lbs, and 2 sets - 360lbs - 10 reps
Reverse Fly Machine - 3 sets - 175lbs - 15 reps
Cables Triceps Pushdowns (Pronated Grip) - 3 sets - 195lbs - 15 reps
My 2nd workout was at the 24 Hour Fitness Super Sport gym in Walnut, CA. I missed Jiu Jitsu training, so I put in extra work. The squats and accessory work went really well and I feel confident that I can go heavier with the same amount of reps for the next training session.
Barbell Squats - 135lbs, 245lbs, 335lbs, and 425lbs - 6 reps, 515lbs and 565lbs - 1 rep, 605lbs - 3 reps
Pause Squats (5 second pause at bottom) - 4 sets - 515lbs - 1 rep
Leg Press - 540lbs, 900lbs, 1080lbs, and 1170lbs - 12 reps
Tank Sled Push - 4 sets - 90lbs - 50 feet
Jiu Jitsu Training - 4/27/19
Saturday morning Jiu Jitsu was at the Untamed Jiu Jitsu gym in West Covina, CA. I did some stretching, forward rolls, backward rolls, and hip escapes for the warm ups. After class, I did two more rounds of hip escapes.
The main thing that I got to work on yesterday morning was on the tai otoshi and sacrifice takedowns. Also, a hip bump sweep from full guard/close guard. Then, I got to roll for three rounds of sparring.
Deadlifts - 4/27/19
After Jiu Jitsu training, I went across the street at the 24 Hour Fitness Super Sport gym in Walnut, CA. I went to work on deadlifts only, since I did everything else the day before. More pauses were on the menu for training. I paused from 1 inch from the floor and from right before the knees. Since I was already warmed up from Jiu Jitsu training, I started to jump weights to get to my working sets.
Deficit Deadlifts - 185lbs, 315lbs, and 405lbs - 5 reps, 495lbs - 1 rep
Deficit Double Pause Deadlifts - 3 sets - 545lbs - 1 rep
Speed Deadlifts - 3 sets - 405lbs - 5 reps
Bench Press - 4/18/19
This morning, I was training at the 24 Hour Fitness Super Sport gym in Walnut, CA. Today, I was focusing more on the triceps, since my lockouts are the weakest point on the lift for the bench. I got a lot of volume in and I think I did well with just 3 hours of sleep, since I worked the graveyard shift for a go-live at work.
Barbell Bench Press - 45lbs, 135lbs, and 225lbs, 10 reps, 275lbs - 5 reps
1/2 Board Press - 315lbs - 2 reps, 335lbs and 355lbs - 1 rep, and 315lbs - 3 reps
Barbell Bench Press - 2 sets- 280lbs - 8 reps
Cybex Chest Press Machine - 4 sets - 257lbs - 6 reps
Cable Pulldown Machine (Pronated Grip) - 4 sets - 220lbs - 10 reps
Reverse Fly Machine - 3 sets - 175lbs - 10 reps
Rope Cable Pushdowns - 3 sets - 195lbs - 10 reps