Man trouble really sucks. I’m sorry to hear you’ve got some, and hope the pain subsides soon.
[quote]kimbakimba wrote:
Man trouble really sucks. I’m sorry to hear you’ve got some, and hope the pain subsides soon.[/quote]
^^ yep.
Good advice to the newbie in the gym. Learning to squat in a smith really doesn’t do one any favors.
I wish I followed your antics in the other threads, ah well.
That did take balls! But thank god you intervened. Another female saved from learning bad squat form.
On that note, recently when I was DLing some guy wanted to work in with me - DLing one for one. I was like sure, especially since I was working towards something like 145, figured he could handle it. Anyways, this cat’s form was so freaking bad that it was painful to watch - I thought “surely he’ll throw his back out”. Finally I was meekishly said, “Sir, I just want to let you know that you’re form is a bit off and you might hurt yourself if you continue to dead lift like that.” I suck at confrontation.
Ok, I’m going to compile complexes I’d like to try that others suggested:
Ct:
MiM:
3 rounds…some stuff I didn’t count.
Inch worms- just the arm portion, down and then up(10)
10 pushups
mtn climbers(did not count, just kept going til I was dry heaving 
hold plank for as long as possible
Inverted rows- did not count
side step ups-10 each side
plate twists-10 each side-25lb plate
catch breath, then go again
Deb:
1)
3 c&j
5 pullups
3 c&j
5 chinups
For as many rounds as I can get in 15 minutes
20 jumping squats
1 minute rope
15 pushups
1 minute rope
20 situps (with 15-20 lb plate)
1 minute rope
Sorry to hear about the continuing boy trouble. I know it hurts like hell, but you’re better off without someone who wasn’t giving you his all. You deserve someone who’s going to treat you fabulously, and make you feel good.
Love that confrontation at the gym. And nice training, too!
Thanks guys, I try to only make suggestions to women, and guys I know. Women trying new things rarely have an attitude about it, and it’s not like I’m hitting on them. Men seem to prefer learning the hard way. It’s really frustrating with BJJ, if I don’t have my belt on, they assume I know nothing. Sometimes even when in do have it on they ignore me. I’ve found that those guys don’t tend to last though.
Monday
I’ve been reading Oteps traing log, and he’s been raving about shoulder dislocates, and BJJ is hell on the shoulders, so I started my warm up with 40 shoulder dislocates using a band. I had no idea that those things could be so hard. I’ve usually done 10 max, but he does 100! I’ll work up to that. So the rest of the warm up:
Around the worlds x 10 each way
Fire hydrants x 10 each way each leg
Dynamic calf stretch x10 each leg first with straight leg, then with a slightly bent knee
1 legged hip thrusters (that’s what you call the one where you raise your ass?) x10 ea side with a 5 sec hold at the top
Bird Dog hip flexor stretch
Upper trap stretch
Okay, do you guys think that’s enough? Am I missing anything super essential?
3x
5 push ups
15 box jumps
20 sec plank
A1) BB BP 45x5 65x5 75x5 80x5x5
A2) Kroc Rows 45x5x5
If I can row that much, does it mean I can bench more and am just being a pussy about it? 80 seems had going up, but everything always seems hard for me.
Squat 95x5x4
Alternating 1 arm DB swings 25lbsx5x20
Fuck me these are hard. They make me feel great about my ass to be though. Lol
Shoulder dislocates. Hmmm. That sounds like no fun at all.
had to google shoulder dislocates and then tried them with my bands at home. They stretched out my shoulders and chest nicely. the name does seem misleading though.
I often use to wear a random belt- or a white belt.
but that is cause I got rid of all my gi’s in an attempt to free some closet space
and not get hurt anymore.
shoulder dislocates are my shoulders life…
I am a mobility junky cause I am slowing down, for me…
I am big on the dislocates, band pull aparts, and scap pushups.
Hips are essential to me too I like the 90/90 stretch with all the other crap you do
the three or four thing I do that are lifes blood
are
band pull aparts
OH squats
leg swings
ankle mobility
Ps I read your gaurd pass question and want to think about it…
more later on.
So if my primary goal is a smaller number on the scale, should I even think about where I need to add more muscle, or even building strength? Shouldn’t I just do complexes/ cardio? Should I keep the 5x5 I have been doing, or is my time best spent by replacing that with cardio?
[quote]kmcnyc wrote:
Ps I read your gaurd pass question and want to think about it…
more later on.[/quote]
Thanks, I was wondering why you hadn’t hopped in there earlier. The thread gave me some interesting ideas to play with, as did my instructor in class.
One of our guys got poached by Llyod Irvin this weekend after he won his division at the NY invitational. Does that type of stuff happen often? I don’t actually know that much about BJJ culture since we’re in the middle of no where.
Oh and if the rest of you have no idea what I’m talking about I had some bjj questions that I posted in combat. Forums - T Nation - The World's Trusted Community for Elite Fitness
Cardio is hugely important if your goal is weight loss. But, in my opinion, you definitely don’t want to ditch the weight training. Lifting weights increases your resting metabolism.
chiming in!
re: are you doing enough mobility work; completely up to you. there’s no way for us to know. you shouldnt be tired afterward, if you’re doing it before a workout. if you’re fighting structural issues or discomfort of some kind, do them on off days as well, and do more. either more exercises or more sets.
re: weight loss; i prefer adjusting my diet over adding cardio, but HIIT is my go-to answer and I love me some hill sprints.
re: do you need to add more muscle; do you? are you strong enough? do you look the way you want to? adding muscle requires fuel, and this goes back to the diet question. proper manipulation can mean that you’re building muscle and losing fat, although that can be a trick to do at the same time. most people feel comfortable gaining size and then losing fat. i prefer burritos and beer.
re: rowing vs bench; not necessarily. you’re pulling for a row, meaning you’re using your back muscles. there are more, and they are bigger, than what you use for bench. i’d say its completely normal to row more than you bench.
oh and hai.
I haven’t read all the replies, but I need to remind you guys it’s not about looking thinner. For the next BJJ competition the weight classes are 135 and below or above. I walk at about 165-170, which means if I don’t drop I get to go against the 200 to 300 lbs women. Skill cannot over come an 130lb weight difference. I’ve learned the hard way. So actual scale weight is my primary focus, well and BJJ skill.
If it was up to me, I’d just focus on measurements, but that’s just not how competition works. Body comp doesn’t matter, just the scale. I, of course, want the best body comp possible at 135, but it has to be 135. I didn’t pick the number, the lack of women in BJJ did. I blame the ladies who wont let me convince them to join.
In the long term I’d like to walk at 135. I can drop water if I do small local competitions, but for bigger Gi competitions, you weigh in right before you step on the mat. So there is no rehydrate/ refuel time. They don’t want you cutting water weight. I don’t know if I’ll want to big ones, but I’d like to have that option.
I asked the same questions elsewhere and Vegita’s reply was:
[quote]
If it was me, I would have like 3 or 4 days of BJJ training per week. I would also say I need 1 day to rest completely, no doing anything. (sunday of course) So on Bjj days I would add steady cardio on the opposite times as my Bjj training, if my training is in the AM I do cardio in the PM. If my BJJ is in the PM, I do the cardio in the AM, I suggest running, running hills would be even better.
The other days, be it 2 or 3 days you just alternate complexes and wieghts. Since you are doing complexes and strength is important, I would focus on the big 3. Rotate Bech, Squat and DL each time you go to the wieghtroom. Focus on going heavy, and add a few accesory lifts like dips, chins and OHP. I wouldn’t do much more than that. Also on your weight days you could work on Grip strength, COC grippers and plate pinches at the end of your workouts.
So that would leave you with one day of complexes. If I had 2 days for complexes and weights, obviously you just alternate them. if you have 3 days, I do weights, complexes, weights, and then repeat the next week.
Here is a sample week for you.
M - AM 3 mile run (30 mins) PM BJJ
T - PM Bench focus on going heavy, Chins 5x5, Grip
W - AM Hills for 30 min PM BJJ
TH - PM Complexes
F - AM 5 mile run (50 Min) PM BJJ
S - Whenever Deads, focus on going heavy, OHP 5X5, Grip
S - Off
Next week your first weights would be squats, dips grip and then just cycle those 3.
This is just a sample, but you could use this and tweak it to your liking. Also you would have to do all this on a restricted calorie diet. I would focus my nutrition around my workouts, you may be getting as much as 50% of your daily calories before and after your workouts.
V [/quote]
It makes me wonder, steady state cardio with BJJ? Not HIIT?
Oh and I do BJJ 5-6 days a week, but not always very intensely, some days are mostly technique.
What’s the benefit of splitting the cardio and BJJ? I’ve been doing them in a row, with just the commute in between.
[quote]pch2 wrote:
I asked the same questions elsewhere and Vegita’s reply was:
[quote]
If it was me, I would have like 3 or 4 days of BJJ training per week. I would also say I need 1 day to rest completely, no doing anything. (sunday of course) So on Bjj days I would add steady cardio on the opposite times as my Bjj training, if my training is in the AM I do cardio in the PM. If my BJJ is in the PM, I do the cardio in the AM, I suggest running, running hills would be even better.
The other days, be it 2 or 3 days you just alternate complexes and wieghts. Since you are doing complexes and strength is important, I would focus on the big 3. Rotate Bech, Squat and DL each time you go to the wieghtroom. Focus on going heavy, and add a few accesory lifts like dips, chins and OHP. I wouldn’t do much more than that. Also on your weight days you could work on Grip strength, COC grippers and plate pinches at the end of your workouts.
So that would leave you with one day of complexes. If I had 2 days for complexes and weights, obviously you just alternate them. if you have 3 days, I do weights, complexes, weights, and then repeat the next week.
Here is a sample week for you.
M - AM 3 mile run (30 mins) PM BJJ
T - PM Bench focus on going heavy, Chins 5x5, Grip
W - AM Hills for 30 min PM BJJ
TH - PM Complexes
F - AM 5 mile run (50 Min) PM BJJ
S - Whenever Deads, focus on going heavy, OHP 5X5, Grip
S - Off
Next week your first weights would be squats, dips grip and then just cycle those 3.
This is just a sample, but you could use this and tweak it to your liking. Also you would have to do all this on a restricted calorie diet. I would focus my nutrition around my workouts, you may be getting as much as 50% of your daily calories before and after your workouts.
V [/quote]
It makes me wonder, steady state cardio with BJJ? Not HIIT?
Oh and I do BJJ 5-6 days a week, but not always very intensely, some days are mostly technique.
What’s the benefit of splitting the cardio and BJJ? I’ve been doing them in a row, with just the commute in between. [/quote]
Hai!
For me the steady state cardio would serve 2 purposes, cardiovascular conditioning obviously, and calorie burning for weight loss. Why steady state? because you are already doing complexes and your “intense” Bjj sessions are going to give you enough HIIT type work. I like to attack from all angles and you might find you respond better to one kind of cardio than another. It’s only a suggestion and if you like HIIT and find it work better (this means you have tried long steady state as well) then by all means stick with the HIIT.
I would still advise keeping your cardio work AWAY from Bjj training. If you do it right before, your Bjj will suffer and if you do it right after, your cardio work will suck. Keeping it AM/PM as long as you can get up before work or whatever and do some cardio and then focus on Bjj after work or whatever, you will find both sessions will be better off.
As far as doing Bjj 5-6 days per week. This is just a suggestion, but if you actually plan on competing at 135, you might need to back that down until you get down to weight. No amount of Bjj technique is going to help you against a 250 Lb woman, like you said over in TK. So if you train bjj 5-6 days per week it might take you a LOT longer to get down to 135, versus if you prioritized W/L while still training 3-4 times per week to gain slowly on your bjj skill.
Once you get to your weight or even within 10 Lbs, I would jump back to the 5-6 days per week of bjj training and then I would remodel another plan for you.
You said you are planning on a comp in Sept, you could get to 135 without losing a lot of muscle but it’s going to take more of your time in the gym, on the hill and out on the road than you can give it with the current bjj regimin.
V
[quote]Vegita wrote:
Hai!
For me the steady state cardio would serve 2 purposes, cardiovascular conditioning obviously, and calorie burning for weight loss. Why steady state? because you are already doing complexes and your “intense” Bjj sessions are going to give you enough HIIT type work. I like to attack from all angles and you might find you respond better to one kind of cardio than another. It’s only a suggestion and if you like HIIT and find it work better (this means you have tried long steady state as well) then by all means stick with the HIIT. [/quote]
I’ve done both, and I don’t really know if one works all that better than the other, I’ve never just done one. Well I’ve done just cardio with nothing else and that didn’t work, but that was before I knew the weight room existed. Thinking about it though, I think I will incorporate more steady state. Not necessarily because I respond better to it, but because of having to suck it up. I absolutely hate cardio, but I also need to work on not quitting when rolling sucks.
I’ll see if I can incorporate something into lunch time, the morning before school won’t work.
[quote]You said you are planning on a comp in Sept, you could get to 135 without losing a lot of muscle but it’s going to take more of your time in the gym, on the hill and out on the road than you can give it with the current bjj regimin.
V [/quote]
Man that realization sucks so hard, but it’s seeming to be true. Doing it all is turning out to be impossible. I’m going to have to think about how to restructure.
That was a lot of helpful info, and stuff to think about. Thanks!
No problem at all, if you have any more questions just ask and I’ll keep checking back here to see if I can be of any help.
V