06.04.08
Not fun-ness updated to fun-ness, and NROLFW 3B2
I went to BJJ last night and asked about rolling when I have ringworm. The instructors said it’s fine as long as I keep it covered. Wohoo! Of course, it’s on the side of my elbow, so I have to put tape in a big X around my elbow to hold it in. I look like I have a huge injury on that elbow. But hey, I get to roll!
I wish I could figure out why I like rolling so much. Most people I know think I’m nuts. Even I think I’m nuts sometimes. But I like it. Even when some idiot is strong-arming me all over the place and hurting me, I still like it (not quite as much for the moment, but it comes back).
Anyway, because I’m at tae kwon do Monday & Wednesday nights, I’d missed learning the bump sweep on Monday. They wanted to work a follow-up move to that one, so they had to teach me the bump sweep first. I ended up working with 2 guys who had learned it on Monday, so they let me practice first. I earned a “Perfect!” from the instructors. The two guys… not so much. It was as if I’d had the extra night and they hadn’t. So we stuck with the bump sweep most of the night. Then everyone left except for me, the 2 instructors, and another experienced guy. We rolled round-robin for nearly 2 more hours! =o
Monday, Stage 3, B2
Actually skipped TKD and went home to lift because I wasn’t sure about the ringworm.
- Pullups: 2.75
- Deadlift: (1×6x50lb, 1×6x70lbs) 2×6x90lbs, 1×6x100lbs
- I know, pulllups aren’t in the program yet, and that’s supposed to be RDL+row. Sometimes, I don’t follow directions all that well. And yes, I count fractions of pullups
. Form wasn’t fabulous on the 100-lb DL (but, ha, triple digits!), though.
- I know, pulllups aren’t in the program yet, and that’s supposed to be RDL+row. Sometimes, I don’t follow directions all that well. And yes, I count fractions of pullups
- Pullups: 2.5
- Bent-over row: (1×6x20lbs) 3×6x40lbs
- Pistol squats: 3×6
- Same problem with form on the DL and BoR: upper back trying to round.
- Pullups: 2×25
And I stopped. Wasn’t motivated to work out, really, because I was already dreading not being able to roll. (But now I know I can, so I have no excuse next week!)
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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.
05.12.08
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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04.08.08
NROLFW, 3A2, & BJJ class #2
Last night, I went to my second BJJ class. (There’s a class every night of the week, except Sunday.) And I made it through the warm-up, no passing out. Nice. Couldn’t completely do everything, but got at least half of it and didn’t pass out. Good start. Did some rolling, and then went home for NROLFW Stage 3 A2. Because I’m that crazy.
NROLFW 3A2
- DB Snatch: 3×6x25lbs
- DB single-leg RDL: 3×6x25/10lbs (25-lb DB in off hand; 10-lb DB in other)
- Bent-over Row: 2×6x50lbs, 1×6x40lbs
- DB Single-arm OH squat: 3×6x5/10lbs
- DB incline press: 3×6x25lb DBs
- Planks: 1×60s
After that Plank, I dropped to the floor for the rest period… and didn’t get back up again. Body was done. Got to bed and was asleep in under 30 minutes. Nice.
I’d skipped the third lifting session last week because I was too tired; I slept away most of the weekend. So I’m a workout behind. Now I just have to figure out how to fit lifting around BJJ & TKD without burning out.
This morning, I’m sore, especially in my shoulders. One of the things we practiced at BJJ last night, you had to partially lift the other guy with your legs/arms; then the snatch & incline press really hit the shoulders.
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04.03.08
NROLFW, 3B1
- RDL/BOR: 3×6x50lbs
- Pistol squats: 3×6xbw
- Wide-Grip Pulldowns: 1×6x50lbs, 2×6x60lbs
- Swiss Ball Reverse Hyperextensions: 3×6
- YTWL: 3×6x5-lb DBs
- Swiss Ball Crunch: 3×6x20lsb
- Jackknives: 3×6
- Flexion #3: 3×6
- Prone Cobra: 3×90s
Intervals… didn’t happen: too tired, mentally and physically. The workout itself isn’t tough in the same gasping-for-breath, heart-pounding way that Workout A or Stage 2 was, but it still isn’t easy. And then I went and sat down for about an hour and stood up–wow! wiped out.
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04.01.08
NROLFW, 3A1
I have been run over by a truck…
- One-arm DB snatch: 3×6x20lb –I love these!
- DB single-leg RDL: 1×6x10lb DBs, 2×6x20lb DB (switched from 2 10-lb DBs to 1 20-lb DB–balance improved)
- Bent-over Row: 3×6x40lbs
- DB single-arm OH squat: 3×6x5/10lb DB (oops–lighter weight is supposed to go overhead)
- DB incline press: 1×6x10lb DBs, 1×6x15lbs DBs, 1×6x20lbs DBs
- Planks: 3×90s
- Reverse Wood Chop: 3×6x10lbs
Followed by the Bodyweight Matrix:
- 24 bw squats — easy
- 12 lunges/leg — yawn
- 12 jump lunges/leg — ouchies. Quads quit working about halfway through, and feet get stuck to the ground…
- the end…
You’re supposed to repeat the BW Matrix, but I could hardly move my legs. Still sore and stiff today. Whew.
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03.25.08
NROLFW, 2A4
Last “A” workout of Stage 2!
- FSPP: (1×10xOH, 1×10x20lb FS, 1×10x40lb BS) 1×9x40lb; 1×4x30lb, 1×5x30lb, 1×5x30*
- BS/1×5x30 PP
- Step Ups: 2×10x10-lb DB
- DB 1-pt Row: 2×10x10-lb DB
- Static Lunge: 2×10x10-lb DB
- Pushups: 2×10
- Plank: 2×60s
- Crunch (Swiss Ball)**: 2×10x10lbs
*Ugh. Nearly dropped the weight on my head a few times. My arms where so tired! (They were sore all through the night, too; gave me fits trying to sleep.) Finally just did regular squats supersetted with overhead presses.
**I don’t think I’ve been doing the Woodchop/Swiss Ball version correctly. But I keep forgetting to look up how to do it. So I just substituted Crunches.
This workout goes away until Stage 4, when it comes back with more sets (!). At least I get a little break from it. Maybe that will give my head time to clear up and get things right.
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03.21.08
Changing my mind
 |
| Photo by LollyKnit |
I started doing New Rules of Lifting For Women earlier this year because I wanted to:
- get in shape
- have a routine
At the time, I didn’t put too much thought into it. Here was a new program right when I wanted to start and the background, nutrition, and workout information seemed good, so I thought I’d use it for a few months and then go on. I’d cut my calories, lose body fat, and get muscle definition. Yippee. This is what a women thinks when she hears “exercise”, even if it’s presented as a strength-training workout.
However, the longer I’m in this program, the more I’m realizing that this isn’t just about getting in shape. It’s not about looking good in a bikini or tank top anymore. It’s about the lifts. Squats, Deadlifts, Bulgarian Split Squats, those blasted Cuban snatches, thrusters, HIIT: these things that frighten my body but that fascinate my mind.
What am I capable of? How much more can I lift? This isn’t like other sports I’ve played. The competition is much more with yourself because the training is the competition. Every day under the bar is game day. Every day is different. Every day, something can be measurably improved. I get better and stronger because I choose to add more weight.
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03.20.08
NROLFW, Stage 2, A3
- Front Squat/Push Press: (1×10xOH, 1×10x20lbs (FS), 1×10x40lbs (BS)) 2×10x40lbs
- Step Ups: 2×10x10-lb DBs
- DB 1-pt Rows: 2×10x10-lb DBs
- Static Lunge: 2×10x10-lb DBs
- Pushups: 2×10
- Plank: 2×60s
- Woodchop (Swiss Ball): 2×10x10lbs
That FSPP is fun and hard. By rep 6 of the second set, I’m having to work hard to not drop the weight on my head
I was reading through the workouts in New Rules of Lifting for Women last night to see if the FSPP came back again (it does, in Stage 4). And I noticed that I’m doing my intervals incorrectly and that I’m doing the harder version of the woodchop. Doh.
I’ve been running my intervals at the fastest that I can and so have only gotten 1 or 2 sprints in. I’m supposed to start them slowish and work up to sprinting by the last interval. *headdesk* Well, that’s what I get for trying to think after workout B.
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