05.29.08
NROLFW, catching up
I started lifting again, NROLFW Stage 3, last week. Forgot to post, though…
With my summer schedule, I lift M/W before TKD, then TKD for an hour and 45 mins, then to BJJ to see if they’re still going. In theory I want to lift before Saturday BJJ, but I don’t know if that’s really going to work, especially if we keep flipping tires afterward =P
Since I’m lifting before TKD, and TKD is in the university gym, I use the weight room there. Oly lifts and any derivatives thereof are not allowed 
so I have to modify the program as I go… And trying to work around what everyone else is doing is sometimes hard, so more modifications …
Stage 3, A1
- Front Squat: (2×15-lb DBs, 2×20-lb DBs) 1×6x45lb, 1×6x55lb, 1×6x60lb
- DB Single-leg RDL: 1×6x25/15-lb DBs, 2×20/15-lb DBs
- Bent-over Row: 1×6x25-lb DBs, 1×6x20-lb DBs, (no 3rd set)
- DB Single-arm OHS: 3×6x20/10-lb DBs
- DB Standing Overhead Press*: 3×6x20-lb DBs
- Plank: 3×60s
- Woodchop with DB: 1×6x15-lb DB, 1×6x10-lb DB, (no 3rd set)
*All the incline benches were occupied, so subbed this.
Bodyweight Matrix:
- time 1: 2:53
- time 2: 3:05
TKD after was a kick clinic. I tried to show a round kick at one point, and my hamstring cramped up. Oops.
And, oh my goodness, I was sore the next day.
BJJ, Saturday
Tire flips after class. Short, though, because everyone had places to go. 10 flips + 10 sledgehammers/arm. Then 4 flips with jumping through the tire + 5 sledgehammers/arm.
Went home and still wanted to go, so:
- Pushups: 20
- Deadlift: 1×5x50lbs, 1×5x70lbs, 1×5x90lbs
- Pistol squats: 2×5/leg
- One-arm DB snatch: 2×5x15lbs
- Pullups: 2, 2, 1, 1 (whee!)
Stage 3, B1 (Memorial Day, so done at home)
- RDL+row:
- DL: (1×6x50lb, 1×6x70lbs, 1×6x80lbs) 1×6x80lbs, 1×6x85lbs, 1×6x90lbs
- row: (2×6x20lbs, 1×6x25lbs) 2×6x40lbs, 1×6x45lbs
- (I know, that’s not what I’m supposed to do. But I really want a triple-digit DL
)
- Pistol squats: 3×6/leg
- Wide-grip pulldown: 2×6x50lbs, 1×6x55lbs (that was wimpy!)
- Back Extension (Swiss Ball on bench): 3×6
- YTWL: 3×6x5lbs
- Swiss Ball Crunch: 1×6x10lbs
- Jackknives: 1×6
- Lateral flexion: … uh-oh, I laid down…I didn’t get back up.
Stage 3, A2
- Front Squat: (2×6x45lbs, 1×6x55lbs) 2×6x60lbs, 1×6x65lbs
- DB Single-leg RDL: 3×6x20-lb DBs
- Bent-over Row: 3×6x20-lb DBs (can go heavier, but didn’t want to be a DB hog)
- DB Single-Arm OHS: 1×6x15/10-lb DBs, 2×6x20/10-lb DBs (someone had the 20s on my first set)
- Standing Overhead Press: 3×6x20lbs (again, all benches taken)
- Planks: 1×90s, 2×60s
- Russian Twist w/ Medicine Ball*: 3×20x8lbs
- (Pullups: 1, 1 — couldn’t resist)
*There’s 1 cable machine in the whole gym, and it’s usually taken. Meh.
Intervals (bike): 2min warmup, 3×1min/2min, 1 min cooldown
TKD: stretching, some teaching, then stretching. They did conditioning work the second half of class. Next time they do that, I may sneak out to BJJ…
BJJ: they were done when I got there. Hung around for a few minutes, then went home.
05.19.08
More BJJ lifting fun
Last week during warmups at BJJ, we added two body lifts. In the first, your partner sits in front of you, back to you; you squat down, lock your arms under his arms/around his chest, and squat up. Lift him up 5x, then lock your arms around his waist, and carry him down the mat; set him down; repeat. In the second, your partner faces you; grab one wrist and the same-side leg and lift him on your shoulder (fireman carry). Lift 5x; on the 5th, carry him down the mat; set down; repeat.
The first night I did them, I got stuck with a ~190-lb guy. He had no problem with me. I could barely get him off the floor! For the carrying part, I had to switch with someone else because I couldn’t lift the first guy’s feet off the ground. In the fireman carry, I grabbed a slightly lighter guy. (But only slightly! He’s dense…)
I was trying more for speed that first night, to keep up with the guys. I sacrificed a bit of form, which was bad–all week my back has hurt a lot. It’s been a week of stretching, warm showers, ibuprofen, and pain. And BJJ around all of that. Yes, I’m nuts, I’m sure.
The second night, our coach felt bad for me, I think, having to try to lift the really big guys, so he put me with the smallest guy on the team, ~145lbs. That was almost doable =P. We only did the first lift, but I really really focused on my form. The next morning, my back didn’t hurt any more than it already did, so that’s a good sign.
The carry part of that first lift really hits your glutes and hamstrings. (The second night, my glutes and hammies were seriously close to cramping. They be working hard.) Push your hips out in front so that the majority of the weight is resting on your hips/abs and down. You don’t want that weight on your back. Your arms and back should just be along to stabilize your partner against your body. Pull your shoulder blades back and in to keep your back from rounding. (Do the same on the fireman carry, too.)
If you don’t have a willing partner of liftable weight, you can always make one: sandbags (here or here), weighted to order. Have some fun with your lifting.
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05.12.08
Tire Flips rock! & an update
Sometimes after BJJ class, the guys will still want to do something. There’s usually another class on the mat after us, though, so we can’t roll any more. This is when they head out the back and pull out the tire and the sledgehammer. We flip the tire down and back and then beat it with the sledgehammer.
I think that has got to be one of the most fun things I’ve ever done.
The first time I did it, I managed 6 flips (3 down, 3 back) and could barely swing the sledgehammer. Saturday we did it again. I had 10 flips (5 down, 5 back) x 2 and then a round of sledgehammers. That was so awesome.
The tire weighs about 350 lbs, the guys say. The sledgehammer I think is 10 lbs, but it feels like so much more by the time you get to it!
* * *
I’ve been doing BJJ for over a month now, and I love it. But with rolling 4-5 times/week, I’ve been too tired to lift much (or post much!) so I dropped off of NROLFW. However, TKD will start back up for the summer and take 2 of my BJJ nights, so I’ll start Stage 3 over again next week. Stage 3A, especially, is a great set for BJJ.
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