345 x 3 x 5
> Easier than 340 earlier in the week. Squat performance is notably better when I use bands on second day instead of normal box squats.
305 x 4, 3, 4
> Bar hit a pin on the way up in the second set; otherwise I would have gotten solid 4s across the board. Also, I made a mistake and unknowingly increased the weight to 305 when I meant to stay at the same amount as my last 3-board press, with the progress coming from the range.
CG bench press:
225 x 8, 8, 7
> Definite imbalances. Bar was tilting from side to side.
135 x 5
205 x 3
> My accuracy sucks. Right wrist caught the bar while still upright on the last rep.
140s x 4 x 5
Hammer curls with Fat Gripz:
50s x 10
40s x 8, 7
Went to BJJ several hours later. It was supposed to be an MMA class but this place is pretty unorganized. I sat around waiting well after 8:00 until I just got up and decided to hit the heavy bag. That's when an instructor came in the room, looking confused, and asked "Are you waiting for a class?"
"Oh, no gi? I thought I was teaching BJJ tonight. Damn, where is everybody?" Turned out the class consisted of me and one other guy.
I got introduced to crossfacing. The other guy in the class was a lot smaller but more experienced in grappling, but luckily he didn't mind helping me out. Lying on my back I was tasked with getting a reversal by pushing him to one side, then suddenly shifting oppositely to use his momentum against him. My shrimping resembled Jabba the Hutt trying to do a kip-up. Need to drill into my head to plant feet into the ground to buck, not kick them out. Then push and extend the hips. The goal isn't to move the opponent, which would be extremely inefficient exertion-wise, but to move me away from him.
My partner gave me another essential tip: when up in the kneel after the first phase and I grab the opposite knee, don't pull with my arm. Hold onto the knee and simply push with my bodyweight. Run him over and land on top of him. Keep low. Don't let anything block my trajectory by being too high.
No submissions tonight, just learning how to get someone offa me. I'm doing a really good of concentrating on technique and not just overpowering everyone. In response to my partner laughing about how he had trouble getting his arm around my neck because I'm too big I mentioned this and the instructor said that's terrific of me, but pointed out how smaller guys have advantages, too. I patted him on the back and said "Sure" as he wiped away a tear.
Oh yeah, I got elbowed in the junk at one point really hard. He didn't notice and I didn't say anything. Matt Hughes was watching and he quickly walked out of the place in shame.
At one point there was incredibly painful friction on the skin of our arms, though, and now I have massive, dark red marks on my left bicep. It seriously looks like I tore a muscle underneath or something (which would kick ass).