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The She Beast Bible...

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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
    DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

  • #2
    Re: The She Beast Bible...

    Originally posted by SisterSteel View Post
    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.
    sigpic

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    • #3
      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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      • #4
        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.
        DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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        • #5
          Re: The She Beast Bible...

          Originally posted by kazman68 View Post
          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.
          DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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          • #6
            Re: The She Beast Bible...

            Originally posted by SisterSteel View Post
            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..
            sigpic

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            • #7
              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.
              Last edited by SisterSteel; 10-23-2012, 06:02 PM.
              DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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              • #8
                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.
                DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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                • #9
                  Re: The She Beast Bible...

                  Best of luck to you..Although I doubt you will need any 'luck'.
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                  • #10
                    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.
                    Last edited by SisterSteel; 10-28-2012, 10:18 AM.
                    DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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                    • #11
                      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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                      • #12
                        Yes Sister I've done seated and had some of my girls do them.
                        http://i.imgur.com/rD2WL.gif

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                        • #13
                          Re: The She Beast Bible...

                          Originally posted by Vicious 13 View Post
                          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.

                          Originally posted by Fit Guru View Post
                          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.
                          DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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                          • #14
                            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.
                            DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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                            • #15
                              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.
                              DISCLAIMER: "SisterSteel" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied is for entertainment only and should not be considered the advocation of any illegal activity.

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