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The She Beast Bible...
The long awaited arrival of my training journal is finally over. My program is a combination of the slow lifts (Deadlift, Squat, and Bench) as well as the fast lifts (Olympic lifts and Oly assisting lifts). I incorporate chains and bands in my training to. For now, my training is just to get me back in the swing of things b/c I was out of the gym for a 3 or so months during the summer. I'll start pushing it in Dec/Jan.
You'll be able to see what I'm doing every week from lifting, conditioning, BJJ, etc. Since this is still my competition season for Brazilian Jiu Jitsu I may miss a workout here and there. No Gi Worlds is in 2 weeks.
This journal is interesting because I'm a 2 sport athlete and compete at a high level in both so you'll get to see how I manage things and try to train both at the same time without overtraining or just getting burnt out.
Today was a light pull day and here's what I did:
Snatch High Pulls (Med Blocks): 175lbsX2, x2, x2, x2, x2
Deadlift (conventional): 275lbsX5, 315lbsX5, 355lbsX5
Seated Good Morning: 135lbsX5, 155lbsX5, 175lbsX5, 195lbsX5
Low Cable Row: 170lbsX8, 200lbsX8, 220lbsX8, 240lbsX8
Hammer Curl: 40lbsX10, 50lbsX10, x10
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Re: The She Beast Bible...
Quote:
Originally Posted by
SisterSteel
The long awaited arrival of my training journal is finally over. My program is a combination of the slow lifts (Deadlift, Squat, and Bench) as well as the fast lifts (Olympic lifts and Oly assisting lifts). I incorporate chains and bands in my training to. For now, my training is just to get me back in the swing of things b/c I was out of the gym for a 3 or so months during the summer. I'll start pushing it in Dec/Jan.
You'll be able to see what I'm doing every week from lifting, conditioning, BJJ, etc. Since this is still my competition season for Brazilian Jiu Jitsu I may miss a workout here and there. No Gi Worlds is in 2 weeks.
This journal is interesting because I'm a 2 sport athlete and compete at a high level in both so you'll get to see how I manage things and try to train both at the same time without overtraining or just getting burnt out.
Today was a light pull day and here's what I did:
Snatch High Pulls (Med Blocks): 175lbsX2, x2, x2, x2, x2
Deadlift (conventional): 275lbsX5, 315lbsX5, 355lbsX5
Seated Good Morning: 135lbsX5, 155lbsX5, 175lbsX5, 195lbsX5
Low Cable Row: 170lbsX8, 200lbsX8, 220lbsX8, 240lbsX8
Hammer Curl: 40lbsX10, 50lbsX10, x10
If your doing seated good mornings you have great flexibility on top of strength.
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Re: The She Beast Bible...
To be honest, I have never seen a seated good morning. I incorporate standing good mornings in every leg session.
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Re: The She Beast Bible...
Seated Good Mornings are just a variation. It does a good job of isolating the lower back and taking the hamstrings out of the movement. It's quite popular with Olympic weightlifters as well as powerlifters.
Give them a try sometime and I'm sure you won't be disappointed.
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Re: The She Beast Bible...
Quote:
Originally Posted by
kazman68
If your doing seated good mornings you have great flexibility on top of strength.
Don't forget my other sport, BJJ. BJJ requires a great deal of flexibility to be successful. It's a fine line I walk working on strength while trying not to sacrifice flexibility.
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Re: The She Beast Bible...
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Originally Posted by
SisterSteel
Don't forget my other sport, BJJ. BJJ requires a great deal of flexibility to be successful. It's a fine line I walk working on strength while trying not to sacrifice flexibility.
I agree..Iv;e always tried to maintain my flexibility on top of being powerful(at least while younger )...a bit hard but so many benefits, I never practiced BJJ, but was involved in boxing as a kid, and later some martial arts..
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Re: The She Beast Bible...
Trained Gi BJJ at Noon today for 2 hours and I'll be going back at 7:00pm to train No Gi for an hour. Just getting a little more mat time before I head out to No Gi Worlds.
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Re: The She Beast Bible...
Yesterday I rolled at noon and trained after. I cut my workout short but got in and did what I needed to do. I did Power Cleans and Push Presses.
This morning I trained BJJ at 7am.
I'm focusing on my BJJ right now because I have No Gi Worlds next week.
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Re: The She Beast Bible...
Best of luck to you..Although I doubt you will need any 'luck'.
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Re: The She Beast Bible...
I missed a training session this week due to getting some extra BJJ training sessions in. I wasn't able to train Legs this week and I'll miss it again next week. I'll be in Cali on Friday and I need to rest up for No Gi Worlds. When I get back I won't be missing days.
I'm also going to change my training a bit after No Gi Worlds. I'll be focusing on my Gi training b/c the No Gi season will be over.
After No Gi Worlds, I'm going to sit down and start laying out my tourneys and a Meet for next year. Than I can create my plan of attack so I don't overdo it. Training for 2 sports at the same time is difficult but can be done if you plan ahead.
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U should see professor Tom at no gi worlds I know for sure he be doing absolute not sure about his weight class I was planning on going but it's not
Going to happen been way to busy and haven't been training w all my new ink work :/ I need to get my ass back on though time off for me is never really good
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Yes Sister I've done seated and had some of my girls do them.
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Re: The She Beast Bible...
Quote:
Originally Posted by
Vicious 13
U should see professor Tom at no gi worlds I know for sure he be doing absolute not sure about his weight class I was planning on going but it's not
Going to happen been way to busy and haven't been training w all my new ink work :/ I need to get my ass back on though time off for me is never really good
I'll be up there competing with my team (Alliance). Unfortunately, I'm in the day before and I leave the morning after. I don't really have any time to do anything.
You should come to Gi Pans. I'll probably be there and if not Pans, I know I'll be at Gi Worlds.
Quote:
Originally Posted by
Fit Guru
Yes Sister I've done seated and had some of my girls do them.
Seated GM's are great to hit the lower back while taking the hams out of the movements. Another great variation of GM's is Standing GM's suspended w/ chains. They make you start at the bottom of the movement. I believe this has a great deal of carryover to conventional pulls and it'll build your erectors big time.
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Re: The She Beast Bible...
No lifting today but I'm about to go roll at the school. Since I'm rolling today I won't run stadiums. I'll pick those back up after I get back from No Gi Worlds. If you haven't tried running stadiums for conditioning give them a try sometime.
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Re: The She Beast Bible...
My schedule is all over the place for the past couple of weeks but my schedule usually looks like this:
BJJ Training 4-5x week, Lifting 3x week, and Stadiums 1x week. Seems like to much but if everything is times correctly it can be done safely. I also don't always spar every day I train BJJ. I sometimes do situational/specfic training, drilling techniques, and sparring. Splitting it up like this allows me to train often without overtraining. It's a fine line and I'm always riding that fine line.
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Very true I can't roll everyday some days I go in just for advanced training and sometimes even like to go in the basic fundamentals class
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Re: The She Beast Bible...
Like I said this week will be heavy and it was. I'll be out of town Fri - Sun so I'll miss my Friday training session but that's ok because I have No Gi Worlds and I should to rest before that. I did cut my workout short but I kept the intensity high and the weight heavy...
Snatch High Pulls from Hang: 175lbsx2 x2 x2 x2
Deadlift (conventional): 315lbsx5, 355lbsx3, 395lbsx1, 415lbsx1, 435lbsx1
Seated Good Morning: 145lbsx5, 165lbsx5, 185lbsx3, 205lbsx3
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Re: The She Beast Bible...
Damn girl...all I have to say, very...Very impressive! BJJ and all, inspirational to young girls wanting to do the same, hoping my little girl goes back to it, she is a powerful little girl ;).
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SS
Those are some impressive numbers ma'am. With all that you are involved in, it is all quite impressive.
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Re: The She Beast Bible...
Quote:
Originally Posted by
MuscleAddiction
Damn girl...all I have to say, very...Very impressive! BJJ and all, inspirational to young girls wanting to do the same, hoping my little girl goes back to it, she is a powerful little girl ;).
Thanks MuscleAddiction. I'd say encourage her and I'm sure she'll get back to lifting. Nothing's hotter than a strong woman.
Quote:
Originally Posted by
Lunchbox
SS
Those are some impressive numbers ma'am. With all that you are involved in, it is all quite impressive.
Thanks Lunchbox. It's not easy competing in 2 sports at such a high level. I have to keep a close eye on everything so don't end up overtraining.
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Re: The She Beast Bible...
I'm taking this week off to recover from No Gi Worlds, which I won. Thank you, thank you. I've won Masters Worlds Gi & No Gi this year as a purple belt.
I'll get back to training next week.
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Re: The She Beast Bible...
Quote:
Originally Posted by
SisterSteel
I'm taking this week off to recover from No Gi Worlds, which I won. Thank you, thank you. I've won Masters Worlds Gi & No Gi this year as a purple belt.
I'll get back to training next week.
Congrats! Must feel pretty damn good!
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Wow!!!! Good for you!!!!! Take a break
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Re: The She Beast Bible...
Quote:
Originally Posted by
MuscleAddiction
Congrats! Must feel pretty damn good!
It feels awesome. The IBJJF also took some official pics and yours truly was in them.
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Originally Posted by
Fit Guru
Wow!!!! Good for you!!!!! Take a break
Thanks Fit Guru. My body needs a break so taking this week off will be absolute heaven. 3 tourneys in 3 months (and they're the biggest BJJ Tourneys out there to).
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Makes me want to get back to competing I'm getting close to purple but I want a few golds as blue I've only won as white
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Re: The She Beast Bible...
Quote:
Originally Posted by
Vicious 13
Makes me want to get back to competing I'm getting close to purple but I want a few golds as blue I've only won as white
I'd encourage you to compete as often as possible. My professor always says competing is like 3 months of training in at the school. You learn so much about yourself and your weaknesses that you can't beat it.
Next year it'll be Pans, Worlds, NYC Open, and maybe the Euro Championship for the beginning half of the year. I'd like to do another Grapplers Quest tourney b/c I can compete for free for life in those. I beat a brown belt in the No Gi Advanced Absolute to win it all and as part of the prize I get to compete for free for life. It's a pretty pricey tourney to. The cool thing is you can compete against big names and they have cash prizes as well which is very nice.
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1 Attachment(s)
Re: The She Beast Bible...
Thought I'd throw a pic up of myself so everyone can really see what I look like right now... I'm not prepping or anything. This is what I look all the time. This is what BJJ + PL + Eating right will get you. And did I mention I love MT2, lol.
Attachment 557
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Holly shit. What legs. Great pic Sister. Congrats on kicking some ass.
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Pic shows your hard work and deduction and looks dam good also.
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I will probably try for the gbcomp and nationals our team did pretty well at no gi two first im not sure who won I haven't been in the gym did u see Tom or holly reusing their by any chance from Gracie barra holly is a brown belt and professor Tom a black I think they both competed in absolute
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Re: The She Beast Bible...
Quote:
Originally Posted by
SisterSteel
Thought I'd throw a pic up of myself so everyone can really see what I look like right now... I'm not prepping or anything. This is what I look all the time. This is what BJJ + PL + Eating right will get you. And did I mention I love MT2, lol.
Attachment 557
Damn, you look good! Great quads..also like your skin tone/color, is that natural or do you tan?
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Re: The She Beast Bible...
Quote:
Originally Posted by
kazman68
Damn, you look good! Great quads..also like your skin tone/color, is that natural or do you tan?
That would be the mt2 she spoke of good sir. Another one of the peptides out there. It can make you DARK.
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Re: The She Beast Bible...
Quote:
Originally Posted by
Skyling35
That would be the mt2 she spoke of good sir. Another one of the peptides out there. It can make you DARK.
Ahh Melanotan..ok missed that (duh) used myself and damn it works.
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Re: The She Beast Bible...
Quote:
Originally Posted by
Vicious 13
I will probably try for the gbcomp and nationals our team did pretty well at no gi two first im not sure who won I haven't been in the gym did u see Tom or holly reusing their by any chance from Gracie barra holly is a brown belt and professor Tom a black I think they both competed in absolute
Our team won No Gi Worlds. It was close. We beat LI by only 4 points. My junior instructor Lucas Lepri didn't compete b/c he was sick.
Quote:
Originally Posted by
kazman68
Damn, you look good! Great quads..also like your skin tone/color, is that natural or do you tan?
I wish. I got this tan from the MT2. Since I'm Lebanese I have color in my skin but I have to tan a bit and take MT2 to keep it like this.
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Re: The She Beast Bible...
looking good sister, keep up the great work.
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I love those speed skater thighs. Now thats some kinda sexy!
You go SS!!
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Re: The She Beast Bible...
I've been focusing on my BJJ training and it's been paying off (3 major wins this year). I may have a sponsor help me get to the European Championships in Jan so I'm going to continue focusing on my BJJ these next couple of months.
I'm still lifting but I've come to the realization that I can't train for a PLing meet at this BBing gym I've been training at. I want to get back on the platform next year so I'll be checking out a new PLing gym next week to start training at.
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Re: The She Beast Bible...
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Re: The She Beast Bible...
Just an update. I left a message for the powerlifting gym I'd like to train at this week. I didn't expect an answer with Thanksgiving. I'm hoping to hear something from them either this week or the next.
I'm still training at my current gym but there's nothing to really write.
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Re: The She Beast Bible...
Yup, there you are, right up there in the ROXA - Master - Feminino.
Great job. I use to compete in martial arts before i moved back to this state and loved every minute of it.