Strong Curves Log

ninamc

Do you ever think you're gonna let the bar fall on your face and break your nose or is that just me???

pemtca wrote: »

16/8/15 Month 2 Week 4 Workout A



Superset:
Barbell Bench Press 3 x 7 @ 35kg (last rep so tough, especially on the last set)
Band assisted pull-up 3 x 3

Superset:
Single-leg Swiss Ball Leg Curl 3 x 10
Side bend 3 x 12 @ 8kg
Cable Pull-though 3 x 20 @ 50 on cable machine

2 x 20 band kickbacks e/s
2 x 20 banded glute bridges
6 x 20 seated band abductions

Stretching & foam-rolling

pemtca

ninamc wrote: »

Do you ever think you're gonna let the bar fall on your face and break your nose or is that just me???

Totally! From about the fifth rep on - no idea how that seventh rep got up at all, and can't imagine upping the weight!

pemtca

18/8/15 Week 4 Month 2 Workout B

Warmup & mobility 10 mins

Barbell Hip Thrust, 3 second pause at top 3 x 8 @ 70kg

Barbell Push-Press
3 x 5 @ 20kg
3 x 5 @ 25kg
3 x 3 @ 30kg
3 x 3 @ 35kg

Sliding Skater Squat
3 x 6 e/s @ 2 x 12.5kg db

Superset:
Dumbbell chest-supported row 3 x 10 @ 2 x 15kg db
Prone Trap Raise 3 x 8 @ 2 x 3kg db

Superset:
Band Hip Rotation 2 x 12 e/s
Plank with leg raise 2 x 12 e/s

Glute Finisher:
Band Kickback 2 x 20 e/s
Band abduction 2 x 20 e/s
Banded Glute Bridge 2 x 20
Seated band abduction 6 x 20

Stretching

pemtca

19/8/15 Conditioning workout

3 rounds of

Thruster (right) 8kg
Thruster (left) 8kg
Hand to hand Kettlebell Swing 16kg
Alternating Bent-over ballistic row 8kg
Stand-kneel-stand (right) 8kg
Stand-kneel-stand (left) 8kg
Burpees
45 seconds work/15 seconds rest.
1 minute rest between each round

then

Feet elevated banded glute bridge x 40
Reverse lunge x 10 e/s
20 second RKC plank

3 rounds, 1 min rest between rounds

Stretching & foam rolling

pemtca

20/8/15 Month 2 Week 4 Workout C

Warmup & mobility 10 mins

Back Squat
1 x 5 @ 20kg
1 x 5 @ 30kg
1 x 5 @ 40kg
1 x 3 @ 50kg
3 x 6 @ 55kg

Push-ups 1 x 18, 1 x 15, 1 x 12

Back Extension w 12.5kg db 3 x 10

Seated Row 3 x 9 @ 50 on cable machine

Glute Bridge 2 x 30 quick reps @ 52.5kg

Side lying hip raise 2 x 15 e/s
Crunch 2 x 25

Finisher:
Banded glute bridge 2 x 20
Seated band abduction 6 x 20
Bicycle crunch 2 x 20
Ab hold 2 x 15 seconds

Loads of stretching & foam rolling

pemtca

24/8/15 Month 3 Week 1 Workout A

Warmup & mobility 10 mins

Deadlifts
1 x 3 @ 60kg
1 x 3 @ 65kg
1 x 3 @ 70kg
3 x 3 @ 75kg

Superset:
Bent-over Row (underhand grip) 3 x 8 @ 25kg
Walking Lunge 3 x 20 steps @ 2 x 10kg db

Superset:
Seated Arnold Press 3 x 8 @ 8kg
Reverse Bodyweight Hypers 3 x 15

Posterior Pelvic Tilt Hip Thrust (bodyweight) 1 x 50, 1 x 40
Body Saw 1 x 12, 1 x 9

Glute finisher:
Band kickback 2 x 20 e/s
Band Glute Bridge 2 x 20, hold for count of five, 30 abductions, hold for count of five
Seated abductions 6 x 20 (2 straight, 2 leaning back, 2 leaning forward)

Stretching

pemtca

25/8/15 Month 3 Week 1 Workout B

Warmup & Mobility - 10mins

Barbell 1.5 Squat 1 x 5 @ 20kg, 1 x 5 @ 30kg 3 x 5 @ 40kg

Superset:
Glute March with band 3 x 10 e/s
Side Clam with band 3 x 10 e/s

One-arm incline bench 3 x 6 e/s @ 10kg

Renegade Row 3 x 8 e/s @ 2 x 10kg db

Sliding Bear Crunch 3 x 8

Band kickback 2 x 20 e/s (did these during rest periods)
Band Glute Bridge 3 x 20, hold for count of five, 30 abductions, hold for count of five
Some hanging off the chin-up bar

Stretching & foam rolling

pemtca

26/8/15 Month 3 Conditioning Workout

1. Complete 3 rounds, resting 2 minutes between rounds

Spider Crawl into Push-up: crawl 4 paces, do 3 push-ups, crawl 4 paces, do 2 push-ups, crawl 4 paces, do 1 push-up
Walking Side Lunge: 10 steps right, 10 steps left (8kg kb)
Renegade Rows: 10 reps each side (2 x 8kg db)
Heavy Kettlebell Swings: 20 reps (16kg kb)

2. Complete 3 rounds, resting 90 seconds between rounds

Glute bridge with band, 20 reps, hold for 5, 30 abductions, hold for 5
Reverse lunge off low step 10 each side
RKC plank 20 secs

then 5 minutes of seated band abductions to complete 30 minutes in total
Loads of stretching

pemtca

27/8/15 Month 3 Week 1 Workout C

Warmup & Mobility 10 mins

Superset:
Single leg hip thrust, foot elevated 3 x 12 e/s
Close Grip Bench Press 3 x 6 @ 27.5kg

Superset:
Zercher step-up 3 x 12 @ 14kg (smaller plyo box)
Lat Pulldown 3 x 6 @ 40

Superset:
Russian Leg-curl 3 x 5
Band Rotary Hold 3 x 20 second hold

Some glute accessory stuff

Stretching

28/8/15 Month 3 Week 1 Workout D

Warmup & mobility 10mins

Superset:
Single leg hip thrust 3 x 12 e/s
Stability Ball Leg Curl 3 x 15

Superset:
Stiff leg deadlift 3 x 15 @ 40kg
Band seated abduction 3 x 20

Deadbug 3 x 10 e/s

10 minutes of intervals on the bike - 30 seconds on/30 seconds off

Stretching

pemtca

31/8/15 Month 3 Week 2 Workout A

Warmup & mobility 10 mins

Deadlifts
1 x 3 @ 60kg
3 x 3 @ 80kg (thought my right knee was caving a bit on the first set - widened my stance slightly for the next two seemed to make a difference)

Superset:
Bent-over Row (underhand grip) 3 x 8 @ 27.5kg
Walking Lunge 3 x 20 steps @ 2 x 12.5kg db

Superset:
Seated Arnold Press 3 x 8 @ 9kg
Reverse Bodyweight Hypers 3 x 16

Posterior Pelvic Tilt Hip Thrust (bodyweight) 1 x 55, 1 x 45
Body Saw 2 x 12

Glute finisher:
Band Glute Bridge 2 x 20, hold for count of five, 30 abductions, hold for count of five
Band Glute Bridge (Frog position) 2 x 20
Seated abductions 6 x 20 (2 straight, 2 leaning back, 2 leaning forward)

Some hanging off the chin-up bar
Farmers walk 2 x 18kg db for 40 seconds

Stretching

pemtca

1/09/2015 Month 3 Week 21 Workout B

Warmup & Mobility - 10mins

Barbell 1.5 Squat 1 x 5 @ 20kg, 3 x 5 @ 42.5kg

Superset:
Glute March with band 3 x 10 e/s
Side Clam with band 3 x 10 e/s

One-arm incline bench 3 x 6 e/s @ 12kg

Renegade Row 3 x 8 e/s @ 2 x 12kg db

Sliding Bear Crunch 3 x 8

Band kickback 2 x 20 e/s
Band Glute Bridge, frog position 2 x 40
10 mins of intervals of high step-ups, mountain climbers & plank jacks

Stretching

pemtca

2/09/2015 Conditioning Workout

1. Complete 3 rounds, resting 2 minutes between rounds

Spider Crawl into Push-up: crawl 4 paces, do 3 push-ups, crawl 4 paces, do 2 push-ups, crawl 4 paces, do 1 push-up
Walking Side Lunge: 10 steps right, 10 steps left (8kg kb)
Renegade Rows: 10 reps each side (2 x 8kg db)
Heavy Kettlebell Swings: 20 reps (16kg kb)

2. Complete 4 rounds, resting 60 seconds between rounds

Glute bridge with band, 50 reps
Reverse lunge off step 10 each side
RKC plank 20 secs

Stretching

pemtca

03/09/15 Month 3 Week 2 Workout C

Warmup & Mobility 10 mins

Superset:
Single leg hip thrust, foot elevated 3 x 12 e/s
Close Grip Bench Press 1 x 10 @ 27.5kg, 3 x 6 @ 30kg

Superset:
Zercher step-up 3 x 12 @ 14kg (high box)
Lat Pulldown 3 x 10 @ 40

Superset:
Russian Leg-curl 3 x 5
Band Rotary Hold 3 x 20 second hold

Glute finisher:
Band Glute Bridge 4 x 20, hold for count of five, 30 abductions, hold for count of five
Seated abductions 3 x 6 x 20 (2 straight, 2 leaning back, 2 leaning forward)


Stretching

pemtca

4/9/15 Week 2 Workout D Month 3

Warmup & mobility 10mins

Superset:
Single leg hip thrust 3 x 12 e/s
Stability Ball Leg Curl 3 x 15

Superset:
Stiff leg deadlift 3 x 15 @ 42.5kg
Band seated abduction 3 x 20

Deadbug 3 x 10 e/s

10 minutes of intervals on the bike - 30 seconds on/30 seconds off

Stretching

pemtca

7/9/15 Month 3 Week 3 Workout A

Warmup & mobility 10 mins

Deadlifts
1 x 5 @ 60kg
3 x 5 @ 80kg

Superset:
Bent-over Row (underhand grip) 3 x 8 @ 30kg
Walking Lunge 3 x 16 steps @ 2 x 15kg db

Superset:
Seated Arnold Press 3 x 6 @ 10kg
Reverse Bodyweight Hypers 3 x 17

Posterior Pelvic Tilt Hip Thrust (bodyweight) 1 x 65, 1 x 45
Body Saw 2 x 12

Glute finisher:
Band Hip Thrust 2 x 20, hold for count of five, 20 abductions, hold for count of five
Band Glute Kickback 2 x 20 e/s
Seated abductions 6 x 20 (2 straight, 2 leaning back, 2 leaning forward)

Stretching

pemtca

8/09/2015 Month 3 Week 3 Workout B

Warmup & Mobility - 10mins

Squat warmup 1 x 10 @ 20kg, 1 x 5 @ 20kg, 1 x 5 @ 30kg, 1 x 5 @ 40kg

Barbell 1.5 Squat 3 x 5 @ 45kg

Superset:
Glute March with band 3 x 10 e/s
Side Clam with band 3 x 10 e/s

One-arm incline bench 3 x 6 e/s @ 12.5kg

Renegade Row 3 x 8 e/s @ 2 x 12.5kg db

Sliding Bear Crunch 3 x 8

Band kickback 3 x 20 e/s
Glute Bridge (frog position) 10kg db 1 x 50
Seated abductions 6 x 20

Some hanging off the chin-up bar

Stretching

pemtca

9/09/2015 Conditioning Workout

1. Complete 4 rounds, resting 1 minute between rounds

20bw squats, 10 second squat isohold
20bw hipthrusts, 10 second ht isohold
Heavy Kettlebell Swings: 20 reps (16kg kb)
20 crunches
20 second RKC plank

2. Glute bridge with band 6 x 20 resting 30 seconds in between
Seated band abductions 18 x 20 no rest

Stretching

pemtca

Bit short on time this morning so I switched the C & D workouts

10/9/15 Week 3 Workout D Month 3

Warmup & mobility 10mins

Superset:
Single leg hip thrust 3 x 15 e/s
Stability Ball Leg Curl 3 x 15

Superset:
Stiff leg deadlift 3 x 15 @ 45kg
Band seated abduction 3 x 25

Superset:
Deadbug 3 x 10 e/s
Band Glute Bridge 3 x 30

Band Seated Abduction 6 x 20

Stretching

pemtca

11/09/15 Month 3 Week 3 Workout C

Warmup & Mobility 10 mins

Superset:
Single leg hip thrust, foot elevated 3 x 12 e/s
Close Grip Bench Press 3 x 8 @ 30kg

Superset:
Zercher step-up 3 x 12 @ 16.5kg (bench)
Lat Pulldown 3 x 6 @ 45

Superset:
Russian Leg-curl 3 x 5
Band Rotary Hold 3 x 25 second hold

Glute finisher:
Band Glute Bridge 2 x 40
Band Hip Thrust 2 x 30
Band Glute Bridge (frog position) 2 x 30

Stretching

pemtca

14/9/15 Month 3 Week 4 Workout A

Warmup & mobility 10 mins

Deadlifts
1 x 5 @ 60kg
1 x 3 @ 70kg
1 x 1 @ 80kg
3 x 3 @ 82.5kg (PR-yay!)

Bent-over Row (underhand grip) warmup - 1 x 8@ 20kg, 1 x 6 @ 25kg
Superset:
Bent-over Row (underhand grip) 3 x 6 @ 32.5kg
Walking Lunge 3 x 20 steps @ 2 x 15kg db

Superset:
Seated Arnold Press 3 x 8 @ 10kg
Reverse Bodyweight Hypers 3 x 20

Posterior Pelvic Tilt Hip Thrust (bodyweight) 1 x 100, 1 x 40
Body Saw 2 x 12

Glute finisher:
Seated abductions 6 x 20 (2 straight, 2 leaning back, 2 leaning forward)

Stretching

pemtca

8/09/2015 Month 3 Week 3 Workout B

Warmup & Mobility - 10mins

Squat warmup 1 x 10 @ 20kg, 1 x 5 @ 60kg, 1 x 4 @ 40kg

Barbell 1.5 Squat 3 x 5 @ 47.5kg

Superset:
Glute March with band 3 x 14 e/s
Side Clam with band 3 x 14 e/s

One-arm incline bench 3 x 8 e/s @ 12.5kg

Renegade Row 3 x 9 e/s @ 2 x 12.5kg db

Sliding Bear Crunch 3 x 8

Glute Bridge (frog position) 10kg db 2 x 50
Seated abductions 9 x 20

Stretching

pemtca

16/09/2015 Conditioning Workout

1. Complete 4 rounds, resting 1 minute between rounds

20 bw squats, 10 second squat isohold
20 bw hipthrusts, 10 second ht isohold
10 bw lunges e/s 10 sec isohold e/s
20 crunches, 10 sec isohold
20 second RKC plank

2. Banded hip thrusts
20 reps, rest 45 seconds
15 reps, rest 45 seconds
10 reps, 5 second isohold, rest 20 seconds
10 reps, 30 second isohold
Repeat

Took just over 30 mins in total

Stretching

ninamc

"Deadlifts

1 x 5 @ 60kg
1 x 3 @ 70kg
1 x 1 @ 80kg
3 x 3 @ 82.5kg (PR)"

Do you get to test your 1 rep max at all anytime soon?

pemtca

ninamc wrote: »

"Deadlifts

1 x 5 @ 60kg
1 x 3 @ 70kg
1 x 1 @ 80kg
3 x 3 @ 82.5kg (PR)"

Do you get to test your 1 rep max at all anytime soon?

Not in the program, but I might out of curiosity! Don't think it'll be much greater than 85 though, maybe 90 at a push but not with good form.

pemtca

17/09/15 Month 3 Week 4 Workout C

Warmup & Mobility 10 mins

Superset:
Single leg hip thrust, foot elevated 3 x 12 e/s
Close Grip Bench Press 3 x 10 @ 30kg

Superset:
Zercher step-up 3 x 10 @ 16.5kg (high step)
Lat Pulldown 3 x 7/8/8 @ 45

Superset:
Russian Leg-curl 3 x 5
Band Rotary Hold 3 x 25 second hold

Glute finisher:
Band Glute Bridge 3 x 20
Back Extension 5 x 10
Seated band abductions 6 x 20

Stretching

ninamc

pemtca wrote: »

Not in the program, but I might out of curiosity! Don't think it'll be much greater than 85 though, maybe 90 at a push but not with good form.

I'd say you'll surprise yourself. You've been doing massive amounts of lower body and core work. And it's not meant to be pretty. Every time I try a new max effort my body shakes uncontrollably and my face looks demented. But it is what it is

pemtca

ninamc wrote: »

I'd say you'll surprise yourself. You've been doing massive amounts of lower body and core work. And it's not meant to be pretty. Every time I try a new max effort my body shakes uncontrollably and my face looks demented. But it is what it is

I'll give it a go in 4 weeks time. The next 4 week phase has 3 x 3 deadlifts once a week

pemtca

18/9/15 Week 4 Workout D Month 3

Warmup & mobility 10mins

Superset:
Single leg hip thrust 3 x 16 e/s
Stability Ball Leg Curl 3 x 15

Superset:
Stiff leg deadlift 3 x 15 @ 47.5kg
Band seated abduction 3 x 30

Superset:
Deadbug 3 x 10 e/s
Band Glute Bridge 3 x 20

10 mins of intervals on the bike - 30 seconds on/30 seconds off

Stretching & foam rolling

pemtca

21/09/15 Month 4 Week 1 - deloading week - Workout A

Warmup & mobility 10 mins

Goblet Squat to Reverse Lunge 3 x 5 e/s @ 10kg

Superset:
Seated one-arm cable row 3 x 10 e/s @ 15 on cable machine
Bent-over rear delt raise 3 x 8 @ 2 x 2.5kg db

Hip thrust, pause rep (3 second pause at top) 3 x 8 @ 44kg

Superset:
Band quadrupled hip extension 3 x 8 e/s
Band fire hydrant 3 x 8 e/s

Renegade Row to Push-up 3 x 5 @ 2 x 5kg db

Loads of stretching & foam rolling

pemtca

22/9/15 Month 4 Week 1 Workout B

Warmup & mobility 10 mins

Glute Bridge 2 x 5 @ 54kg, 1 x 15 @ 44kg

Superset:
One arm inverted row 3 x 8 e/s
Step-up reverse lunge combo 3 x 6 e/s @ 2 x 5kg db

Standing dumbbell overhead press 2 x 10 @ 2 x 6kg db

Superset:
Palloff Walkout 3 x 3 steps with heavy band
Stability ball prone toe tap 3 x 10 e/s

Side lying hip raise, straight leg 2 x 10 e/s

Stretching