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.