Today's training session was at the 24 Hour Fitness Super Sport gym in Walnut, CA. My goal today was to get 625lbs for 4 reps on the deadlifts, but I ended up getting 1, since I was using a stiff bar and pop off the floor was slow. The lift took about 5 seconds and it was a real grinder. I had to drop down after that, since I taxed out my lower back, but the rest of the workout was good.

I didn't get to train yesterday, since I was in traffic for over 2 hours and I had to help out my kids with their homework. I got home after 7PM, so it was already getting late. After today's training session, I spent extra time on the stretching, since I will be doing some Jiu Jitsu training tomorrow. I missed Jiu Jitsu training on Tuesday, since I had to work at a different location that day.

Warm Up

Foam Rolling - 5 minutes
Corrective Stretching - 5 minutes
Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 5 reps, 405lbs - 2 reps and 495lbs - 1 rep - No Belt and No Straps

Workout

Barbell Deadlifts - 550lbs - 1 rep - Belt and No Straps, 595lbs and 625lbs - 1 rep - Belt and Straps
Speed Deadlifts - 3 sets - 475lbs - 5 reps - Belt and No Straps
Barbell Rows (Pronated Grip) - 315lbs, 325lbs, and 335lbs - 6 reps - Straps
Vertical Rope Machine - 3 sets - Level 6 - 50 seconds
Jump Squats - 4 sets - 10 reps
TRX Abdominal Rollouts - 3 sets - 12 reps

Cool Down

Corrective Stretching - 10 minutes
Massage Stick - 5 minutes

Tonight's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. Based on my training from last week, the bench workout from this week, and the warm up from today, I thought I was primed to go and do 635lbs for 3 reps, but the weight felt heavy, so I had to drop the weight and do some reps. I stretched out throughout the day, but I think I probably didn't eat as much from yesterday and today. Also, I tried to go lower on depth, since I squat high in training. I will go back down on weight during the next training session and work on reps from this point on until next month.

At least I hit 700lbs this month on the squat, so I'll leave it at that, but I still want to try for 655lbs on the deadlift by the end of the month. I'm looking to compete at the USPA-IPL Anaheim Fit Expo Drug Tested meet. I can set world records there and I'm in line to break the world record on the squat at 275lbs for the open division. The other records seem pretty high, but I can also break some state and national records as well. I don't know on who will show up to the meet, but there will be cash prizes for the top lifters.

I'm currently at 294lbs, so I have time to drop some weight, but I will stay around this weight for the next couple of months to build up strength. This will be my first competition for the year, whether it be powerlifting or Jiu Jitsu. I'm pretty excited about the meet, but I will need to stay discipline on the diet so I don't gain any more weight and I need to stay away from singles in the meantime on the squat.

Warm Up

Barbell Squats - 45lbs, 135lbs, and 225lbs - 10 reps, 315lbs - 6 reps, 405lbs - 2 reps, and 495lbs - 1 rep

Workout

​Barbell Squats - 550lbs, 595lbs, and 635lbs - 1 rep, and 3 sets - 515lbs - 3 reps
Front Box Squats - 225lbs - 2 reps, 315lbs, 370lbs, and 415lbs - 1 rep, and 370lbs - 1 rep (5 second pause)
Jump Squats - 4 sets - 10 reps
Planks - 3 sets - 60 seconds

Cool Down

Corrective Stretching - 10 minutes
Massage Stick - 5 minutes

​Powerlifting Training 1/18/19 – Deadlifts
 
Warm Up
 
Barbell Deadlifts – 135lbs, 225lbs, and 315lbs – 5 reps, 405lbs – 2 reps, 495lbs and 550lbs – 1 rep
 
Workout
 
Barbell Deadlifts – 595lbs – 1 rep and 615lbs – 4 reps
Speed Deadlifts – 3 sets – 455lbs – 5 reps
Cybex Pulldown Machine (Supinated Grip) – 160lbs – 10 reps and 3 sets – 270lbs – 8 reps
Vertical Rope Machine – 3 sets – Level 6 – 45 seconds
Jump Squats – 4 sets – 8 reps
TRX Abdominal Rollouts – 4 sets – 10 reps
 
Jiu Jitsu Training 1/19/19 – Guard Passing
 
Saturday morning Jiu Jitsu training was at the Untamed Jiu Jitsu gym in West Covina, CA. We were working a couple of guard passing. I was able to get a lot of reps for both guard passes, in which we were opening up the full guard to get to side control and then a fail pass to the other side to get side control. After that, I got to do two rounds of positional training from full guard from both the top and bottom positions. Then, I got to roll for one – 6 minute round.
 
Powerlifting Training 1/21/19 – Bench
 
Warm Up
 
Barbell Bench Press – 45lbs – 20 reps, 135lbs and 225lbs – 10 reps, 275lbs and 315lbs – 1 rep
 
Workout
 
Barbell Bench Press – 325lbs – 3 reps and 2 sets – 325lbs – 2 reps
Dumbbell Bench Press – 3 sets – 240lbs – 10 reps
Cable Pulldowns (Pronated Grip) – 160lbs and 235lbs – 10 reps, 250lbs and 2 sets – 265lbs – 6 reps
Body Hollow Isometrics – 4 sets – 30 seconds

Jiu Jitsu Training 1/16/19 - Turtle Guard

Yesterday's lunch Jiu Jitsu training was at the Rodrigo Freitas BJJ gym in Hawthorne, CA. Lessons for the day were on full guard recovery from turtle guard when the opponent has a front head pull position and taking the back from the head pull position when the opponent is in turtle guard and has a hold on the single. I got to rep on both sides for each drill. Then, I did 4 rounds of positional training from both the top and bottom position of the turtle guard. After that, I got to roll one round with a heavyweight brown belt, which was great, since I normally don't get to roll with heavier ranks.

Later that night, I spent time doing some extra stretching for 10 minutes. I spent several minutes stretching in class as well while each move was being taught to us. Then, I did 4 sets of body hallow isometrics for 30 seconds on each set. I even did some stretching at my desk for each hour so I can be prepped for class and not be so stiff.

Powerlifting Training 1/17/19 - Bench and Squats 

Tonight's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. Before training tonight, I was carrying a heavy box for several hundred feet, which was great, since it kept my muscles activated. I had three days off from heavy lifting, so I wanted to make sure my body was ready for tonight's training session. The squats went great and I didn't had to grind so much and I went deeper in the hole.

I had to finish up on the bench after the first set, since a bunch of people were waiting to use the movable bench, but I got the set that I needed, so I went to the floor press afterwards. I was spent by the time I got to the bench, so after the top set of the bench was it for me, but by the time I got to the T-Bar rows, I go a second wind and started to poor it on. I did some stretching several sets during the workout.

During the warm ups for the squats, I would stretch out my calves and hip flexors. Also, during the T-Bar row sets, I would stretch out my chest between sets. When I got home, I did some of the body hallow isometrics and did some more stretching afterwards. I was suppose to train yesterday, but the kids activities got in the way.

Warm Up

Barbell Squats - 45lbs, 135lbs, and 225lbs - 5 reps, 315lbs and 405lbs - 2 reps, and 495lbs - 1 rep

Workout

Barbell Squats - 550lbs, 595lbs, 635lbs, and 655lbs - 1 rep, and 500lbs - 1 rep (Pause Squat - 5 second pause)
Barbell Bench Press - 135lbs, and 225lbs - 10 reps, 280lbs - 1 rep, and 320lbs - 5 reps
Barbell Floor Press - 4 sets - 315lbs - 2 reps
Cybex T-Bar Row Machine - 135lbs - 10 reps, 225lbs, 250lbs, and 2 sets - 260lbs - 5 reps
Body Hallow Isometrics - 4 sets - 30 seconds

Today's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. I had to go back home when I first step into the gym, because my daughter was coughing to much, so that took extra time and energy to reset when I got back to the gym. Initially, my workout was going to be for 90 minutes, then it got reduced to 60 minutes. Either way, deadlifts was called for today.

My back was still sore from the Squat session from Friday and takedowns from yesterday, but I did enough massage work from Friday until today to get my lower back ready for deadlifting heavy. Also, prior to the workout, I spent some time with the massage stick to prime myself up for deadlifting. I did some more massage stick work after the workout to ensure a better recovery.

Warm Up

Massage Stick - 5 minutes
Corrective Stretching - 5 minutes
Barbell Deadlifts - 135lbs, 225lbs, and 315lbs - 6  reps, 405lbs and 495lbs - 1 rep

Workout

​Barbell Deadlifts - 565lbs 1 rep and 605lbs - 4 reps
​Speed Deadlifts - 3 sets - 445lbs - 5 reps
Close Grip Cable Rows - 160lbs and 235lbs - 10 reps, and 3 sets - 295lbs - 5 reps
Jump Squats - 5 sets - 6 reps
One Legged Toe Touches - 3 sets - 5 reps for each side
Body Hollow Isometrics - 4 sets - 30 seconds

Cool Down

Massage Stick - 5 minutes
Corrective Stretching - 10 minutes

Saturday morning Jiu Jitsu training was at the Untamed Jiu Jitsu gym in West Covina, CA. I did the warm ups which consisted of bodyweight exercises, stretching, basic Jiu jitsu movements, and backward rolls. Then, we did some sacrifice takedowns from when the opponent goes for the front headlock, then we transitioned there to the arm bar. Also, we worked on an escaped from the standing front headlock position to take the back with bring the partner's one arm to the back and threatening a choke at the same time to bring them to the floor. 

After that, I got to roll for 1 round before picking up my son. Then, I was helping out at the kids class. They were working on similar techniques and it went well on helping out mainly the white belts for the class. I got to see my son roll and work on his technique. I'm very proud of him because he's improving game and confidence. He's so young and he has a lot of time to grow and develop his game.

I try not to say too much to him when I'm in class, since part of learning is experiencing the rolls for himself and figuring out on the fly on what he can do to get himself in good position or get himself out of bad positions.

Today's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. I worked on the bench and squats. I did most of the accessories when I got home, since I had limited time with the kids club. Training today went great for both the bench and squats. I did some extra work afterwords, since I had to move boxes to the storage and some to Goodwill and donate some clothes and toys. 

I had to combine the workout, since the weekends have been inconsistent due to family events and activities. I wanted to make sure that I got this in also due to that I will be doing Jiu Jitsu training tomorrow. The bench was first since I'm weaker at that then on the squats. The pressing power is coming along and the lockout is getting better.

Warm Up

Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps and 280lbs - 5 reps

Workout

​Barbell Bench Press - 320lbs, 355lbs, 360lbs, 365lbs, and 335lbs - 1 rep, and 315lbs - 3 reps
Barbell Squats - 135lbs and 245lbs - 6 reps, 335lbs, 425lbs, 505lbs and 580lbs - 1 rep, 620lbs - 3 reps, and 515lbs - 1 rep (Pause Squat) - 5 second pause
Cable Pulldowns (Pronated Grip) - 160lbs - 10 reps, 235lbs and 3 sets - 250lbs - 6 reps
Jump Squats - 5 sets - 5 reps
100 Push Ups in 4 minutes

Tonight's training was at the 24 Hour Fitness Super Sport gym in Walnut, CA. I was working on deadlifts, but workout was short, since I got in late with the kids and I had to make sure that we got home before bed time. Luckily, I was able to do some corrective stretching before going to the gym, since my kids had their activities before we went to the gym. I felt pretty strong today and I'm really considering on doing the USPA California State Championships next month, but it looks like that I will be competing at 308lbs, since I gained some weight during the holidays.

After the workout, I was able to get some stretching in, used the massage stick, and I did some planks as well. I will be doing more work on Friday and concentrate on getting some conditioning in, since I will have more time to train. I've been stretching out throughout the day and used the massage stick to stay loose and be less stiff, so that has been consistent this week.

Warm Up

Barbell Deadlifts - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 495lbs - 1 rep

Workout

Barbell Deadlifts - 545lbs - 1 rep, 585lbs - 6 reps and 585lbs  3 reps
Planks - 3 sets - 60 seconds

Today's lunch Jiu Jitsu training was at the Rodrigo Freitas BJJ gym in Hawthorne, CA. This is my first day of Jiu Jitsu training for this year. I participated on the last part of the warm ups when I got in. We were working on dynamic flexibility movements. The first lesson for today was on taking the back from the turtle position while trapping the opponents arm. After that, we did an escape from the turtle position while the opponent has both collars from the back. 

Then, we did three - 6 minute rounds of position training from the turtle position. After that, I did one round of sparring for 6 minutes. Overall, it was good day working on various chokes and escapes from the back. Sparring went well too. I tried to go for various submissions outside of the A game today. I even tried to go for a triangle during sparring.

I did some stretching during class while I was watching on the moves for the day. Also, I was able to stretch out at my desk. I've been stretching for at least 10 minutes everyday to work on my flexibility. All of it are corrective stretching, since I sit down most of the time and I'm stuck in traffic for a couple of hours each day. The other reason is to reduce my knee pain as well.

I'm thinking about doing the IBJJF Pans tournament in March, but I have to train at least 3 days a week from now on in order to do the tournament. I want to make sure that I hone in my skills and timing.

I've been really busy for the past month. Last month, I was preparing for the IBJJF NoGi Worlds and I lost in the first round. I got to train three times per week in Jiu Jitsu for three weeks leading to the tournament, which was the most training that I have done in a long time, since having my kids. Also, I was training both Gi and Nogi at Rodrigo Freitas BJJ gym in Hawthorne, CA and Untamed Jiu Jitsu in West, CA.

Despite my daughter being sick for a week, I was sick for several days leading up to NoGi Worlds. Also, I was studying for a certification exam for work. My highlight of training last month was that I hit 635lbs on the deadlift for 3 reps, I did 675lbs on the squats and benched 340lbs for 1 rep on 4 sets. Last year was my best year in Jiu Jitsu, since I won the most tournaments in a year as a purple belt. 

Powerlifting Training 

1/1/19

Warm Up

Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps and 275lbs - 1 rep

Workout

Barbell Bench Press - 3 sets - 315lbs - 5 reps
Cybex Chest Press Machine - 187lbs - 12 reps, 3 sets - 207lbs - 10 reps
Cybex Row Machine - 270lbs and 4 sets - 450lbs - 10 reps
Rope Cable Pushdowns - 4 sets - 195lbs - 10 reps
Superset - TRX Abdominal Rollouts + TRX Facepulls - 4 sets (10 reps + 10 reps)

1/2/19

Warm Up

Barbell Squats - 135lbs and 245lbs - 5 reps, 335lbs, 425lbs, and 515lbs - 1 rep

​Workout

Barbell Squats - 585lbs, 635lbs, 675lbs, and 700lbs - 1 rep, and 495lbs - 6 reps
Jump Squats - 5 sets - 5 reps
Core Work - 5 minutes - (Planks and Hollow Body Isometrics)

1/4/19

Warm Up

Corrective Stretching - 5 minutes
Foam Roller and Massage Stick - 5 minutes
Barbell Deadlifts - 135lbs and 225lbs - 5 reps, 315lbs, 405lbs, and 495lbs - 1 rep

​Workout

Barbell Deadlifts - 565lbs - 8 reps
Double Overhand Speed Deadlifts - 5 sets - 405lbs - 3 reps
Double Kettlebell Swings - 4 sets - 48kgs - 12 reps
Cybex T-Bar Rows - 135lbs - 10 reps and 3 sets - 225lbs - 6 reps
Vertical Rope Machine - 2 sets - Level 5 - 1 minute and Level 6 - 35 seconds
Planks - 3 sets - 60 seconds

Cool Down

Corrective Stretching - 5 minutes
Foam Roller and Massage Stick - 5 minutes

1/6/19

Warm Up

Barbell Bench Press - 45lbs, 135lbs, and 225lbs - 10 reps, 275lbs and 315lbs - 1 rep

​Workout

Board Press -
Barbell Press - 300lbs - 6 reps
Barbell Squats -135lbs and 245lbs - 10 reps, 340lbs, 405lbs, and 475lbs - 1 rep, 505lbs, 525lbs, 545lbs, 565lbs, and 585lbs - 2 reps
Cybex Pulldown Machine - 3 sets - 345lbs - 12 reps
​Weighted Planks - 3 sets - 50lbs - 30 seconds