Tag Archives: female strength training

Operation Get Strong & Sexy: Final Weeks of Training & Meet Results!

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Welcome to week 5-6 of Operation Get Strong & Sexy. In case you missed the four weeks, click HERE and HERE and HERE and HERE to see what this is all about. Basically, my clients Erin & Sammie decided to set a date for a powerlifting competition. Though they’ve done bodybuilding training and competed in bikini competitions, they’ve never competed or trained for a powerlifting competition. We decided to film and broadcast our journey.

Final Weeks of Training Clip

I’ve been extremely busy over the past few weeks so I haven’t posted an update. However, the training has been incredible and the meet results were phenomenal. Here’s a video highlighting the final weeks of training:

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How to Kick Ass Like Meg!

I’m very excited to post this guest blog from Kellie Davis where she interviews her client Meg about her recent success. You’re gonna love this. Congratulations Meg, you rock!

When you initially contacted me, what were your goals and how quickly did you feel you could reach them?

Initially, I contacted you for the sole reason of competing in a figure competition. I had put it in my mind at my last birthday (December) that I wanted to accomplish this before my next birthday. I had given contest prep a stab before on my own and knew I needed some help. Foolishly, I figured I could get a coach, do a 12-week prep, and be on my merry way with a competition 3 months later. Ha! (Looking back on that now as I write this I’m laughing at my initial timeline) My only exposure to contest prep was the oh so notorious plan of eating at a calorie deficit for 12 weeks, doing an hour of cardio at the crack of dawn everyday followed by intense weight training sessions 5 days a week. I just assumed this was the norm so that is why I initially thought I could get lean and mean and build beautiful muscle with the snap of a finger.

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Operation Get Strong & Sexy: Week Two

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Welcome to week 2 of Operation Get Strong & Sexy. In case you missed it last week, click HERE to see what this is all about. Basically, my clients Erin & Sammie decided to set a date for a powerlifting competition (now 5 weeks out). Though they’ve done bodybuilding training and competed in bikini competitions, they’ve never competed or trained for a powerlifting competition. We’ve decided to film and broadcast our journey. We are training at Revolution Training System in Tempe, Arizona – a badass gym as you can see.

Sammie and Erin had another excellent week of training! Their form is improving and their strength is increasing. What more could anyone ask for?

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The Hip Thrust Only Experiment

My fiance Diana has an incredible body. She’s currently studying like crazy for nurse anesthetist school and doesn’t have much time to train. Her goal is to keep her booty while training as little as possible.

Just over six weeks ago, I posted a video of Diana squatting 135 lbs for 20 reps, deadlifting 135 lbs for 20 reps, and barbell glute bridging 135 lbs for 25 reps. Here it is in case you didn’t see it.

At that time, I measured her waist, hips, and thighs. Here were her measurements.

Measurements 8/9/13

  • weight 118.8
  • thighs 22″
  • hips 37.5″
  • waist 27″

For the past six weeks, I decided to augment her training. Prior to the time the video above was taken, she was performing one set of squats, one set of deadlifts, and one set of barbell glute bridges to failure every 5 days or so. I wanted to see what would happen if I had her stop squatting and deadlifting and just had her hip thrust.

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