Brazilian Jiu-jitsu Bandung - POWER LIFTING

Powerlifting 1: Bench Press
Because I was already warmed up from the sprinting, I did only one
light set, doing 12 repetitions with a 135 lb barbell. I then
increased the weight to 205 lbs and did two sets of 5 repetitions. I
tell myself that it's my long arms that makes me such a crappy bench
presser...

Powerlifting 2: Squat
With a 225 lb barbell I did 10 squats, just to get in the kinesthetic
groove. I then increased the weight to 330 lbs and did two sets, each
consisting of 3 repetitions.

I took plenty of time between sets, because the goal of this part of
my workout was strength and power, not bodybuilding or the development
of muscular endurance.

Powerlifting 3: Weighted Pullups
For the first time in the workout I loosely put on a weightlifting
belt and tucked 60 lbs of dumbells under the belt. I then walked over
to the pullup bar and managed to squeeze out 4 parallel grip pullups.
After a few minutes of rest I managed a second set of four pullups.

I don't normally use that much additional weight for weighted pull-
ups, but today I had a good reason. I was working out with a friend,
and he managed to crank out 6 bodyweight pull-ups, which is quite
respectable given that he is about 6' 6" tall and 270 lbs. With a
full stomach I am only about 210 lbs, so we agreed that I had to put
on another 60 lbs of weight before we could compare my pull-up numbers
to his. While I think that this logic was a bit faulty it was still a
good inspiration to really go all-out on my pull-ups.

Stephan Kesting
www.grapplearts.com