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Strong Curves Log

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    #362
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    30/11/2015 Month 6 Week 3 Workout A

    Warmup & mobility 10 mins

    Hip Thrust 1 x 50 @ 24kg (had to rest after 35)

    Superset:

    Side step-up into crossover lunge 12.5kg 3 x 8 e/s
    Dumbbell high row 3 x 10 @ 2 x 8kg

    Zercher Good Morning 3 x 8 @ 27.5kg

    Superset:

    Push-up into side plank 3 x 5 e/s
    Double quadrupled hip abduction 3 x 10 e/s

    Double banded hip thrust 3 x 10, abduction at the top each time x 10
    Band Glute Kickback 3 x 10 e/s

    Loads of stretching & foam rolling


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    #363
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    25/11/2015 Month 6 Week 3 Workout B

    Warmup & mobility 10 mins

    1. Reverse lunge 2 x 12.5kg db 2 x 12 e/s

    2. Stiff Leg Deadlift 3 x 12 @ 42.5kg

    3. 1.5 rep Hip Thrust 2 x 10 @ 51.5kg

    4. Inverted Row 3 x 8

    5. Push-ups AMRAP in one minute - 23 reps

    6a Band hip raise into march 2 x 10 e/s
    6b Ab wheel rollout 2 x 15

    Leg Press 3 x 5 with 100kg on the rack

    Stretching & foam rolling


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    #364
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    2/12/2015 Month 6 Week 3 Conditioning workout
    3 rounds of
    High step-up x 10 e/s
    Mountain climbers x 20
    Push-ups x 10
    High-knees x 20
    Plank with hip raise x 10 e/s
    One minute rest between rounds

    Barbell complex (14kg bar)
    Front Squat
    Overhead Press
    Bent-over Row
    Romanian Deadlift
    5 reps of each, then 4/3/2/1 rest 1 minute then back up 1/2/3/4/5 reps of each

    Stretching & foamrolling


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    #365
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    3/12/2015 Month 6 Week 3 Workout C

    Warmup & mobility 10 mins

    1. Front Box Squat 2 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 35kg warmup, 3 x 8 @ 42.5kg

    2. Isometric chin-up hold 3 x 35/25/20 seconds

    3a. Landmine single-leg Romanian deadlift 2 x 10 e/s @ 30kg
    3b. Sumo Band 4 step 2 x 10 (medium band)

    4. Dumbbell one-arm floor press, extended range 3 x 8 @ 10kg

    5. Reverse Hyper Frog Kick 2 x 20

    Glute burnout: 3 rounds of
    Glute bridge with band x 20, abduction at top x 20
    Seated band abduction 20 upright, 20 leaning back, 20 leaning forward

    Stretching & foam rolling


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    #366
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    4/12/2015 Month 6 Week 3 Workout D

    Warmup & mobility 10 mins

    1. Bulgarian Split Squat, RDL combo 3 x 9 e/s @ 2 x 10kg db

    2. Lat Pulldown 1 x 12 @ 40, 1 x 12 @ 45, 1 x 12 @ 50 (different cable station, weight must be different cos no way could I do 45 last week)

    3. Barbell Glute Bridge warmup 1 x 10 @ 54kg, 1 x 8 @ 64kg, 1 x 6 @ 74kg then
    1 x 5 @ 84kg, 1 x 3 @ 94kg, 1 x 3 @ 104kg

    4. Half-kneeling one-arm shoulder press 3 x 8 @ 7kg

    5a. Pallof press squat 3 x 10
    5b. Side-lying clamshell with band 2 x 15 e/s

    Stretching & foam rolling


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    #367
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    7/12/2015 Month 6 Week 4 Workout A

    Warmup & mobility 10 mins

    Hip Thrust 1 x 50 @ 24kg (it hurt, but managed the whole 50 without stopping)

    Superset:

    Side step-up into crossover lunge 12.5kg 3 x 10 e/s (higher bench)
    Dumbbell high row 3 x 8 @ 2 x 10kg

    Zercher Good Morning 3 x 8 @ 30/32.5/35kg

    Superset:

    Push-up into side plank 3 x 5 e/s
    Double quadrupled hip abduction 3 x 10 e/s

    Banded hip thrust 3 x 20, abduction at the top each time x 20

    Stretching & foam rolling


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    #368
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    8/12/2015 Month 6 Week 4 Workout B

    Warmup & mobility 10 mins

    1. Reverse lunge 2 x 13.6kg (30lb) db 2 x 8 e/s

    2. Stiff Leg Deadlift 3 x 15 @ 42.5kg

    3. 1.5 rep Hip Thrust 2 x 10 @ 54kg

    4. Inverted Row 3 x 8

    5. Push-ups AMRAP in one minute - 28 reps

    6a Band hip raise into march 2 x 10 e/s
    6b Bicycle crunch 2 x 15

    Seated band abductions 3 sets of 20 leaning forward, 20 upright & 20 leaning back

    Stretching & foam rolling


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    #369
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    9/12/2015 Month 5 Week 4 Conditioning

    Deadlifts 10 x 10 @ 40kg
    Bench Press 10 x 10 @ 20kg

    Stretching & foam rolling


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    #370
    ninamc
    Registered Users Posts: 393 ✭✭ninamc


    This is probably the only post I've understood in its entirety on your log :D

    pemtca wrote: »
    9/12/2015 Month 5 Week 4 Conditioning

    Deadlifts 10 x 10 @ 40kg
    Bench Press 10 x 10 @ 20kg

    Stretching & foam rolling


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    #371
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    10/12/2015 Month 6 Week 4 Workout C

    Warmup & mobility 10 mins

    1. Front Box Squat 2 x 10 @ 20kg, 1 x 6 @ 30kg, 1 x 5 @ 40kg warmup, 3 x 6 @ 45kg

    2. Isometric chin-up hold 3 x 40/30/25 seconds

    3a. Landmine single-leg Romanian deadlift 2 x 8 e/s @ 32.5kg
    3b. Sumo Band 4 step 2 x 10 (heavy band)

    4. Dumbbell one-arm floor press, extended range 3 x 6 @ 12.5kg

    5. Reverse Hyper Frog Kick 2 x 20

    Leg Press 3 x 8 @ 100kg

    Stretching & foam rolling


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    #372
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    11/12/2015 Month 6 Week 4 Workout D

    Warmup & mobility 10 mins

    1. Bulgarian Split Squat, RDL combo 3 x 6 e/s @ 2 x 12.5kg db

    2. Lat Pulldown 3 x 12 @ 35

    3. Barbell Glute Bridge warmup 1 x 10 @ 64kg, 1 x 8 @ 74kg then
    1 x 5 @ 86.5kg, 1 x 3 @ 106.5kg, 1 x 1 @ 114kg

    4. Half-kneeling one-arm shoulder press 3 x 8 @ 8kg

    5a. Pallof press squat 3 x 10
    5b. Side-lying clamshell with band 2 x 15 e/s

    Stretching & foam rolling


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    #373
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    14/12/2015 Month 7 Week 1 Workout A

    1. Rack Pull 3 x 5 @ 70kg
    2. Glute Bridge (pause rep - 5 sec pause at top) 3 x 5 @ 74kg
    3 (a) Seated Cable Row 3 x 10 @ 35
    (b) Barbell Push-Press 3 x 5 @ 25kg
    4. Cross-over step-up 3 x 10 e/s BW
    5. Wide stance anti-rotation woodchop 2 x 10 e/s
    6. Walk-out plank with 5 sec pause x 2

    Glute burnout: Glute Bridge with band 3 x 20 with 20 abductions at top of each set
    Seated band abduction 3 x 20 leaning forward, 3 x 20 upright, 3 x 20 leaning back
    Stretching & foam-rolling


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    #374
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    15/12/2015 Month 7 Week 1 Workout B

    Warmup & mobility 10 mins

    Squat warmup: 1 x 10 @ 20kg
    1 x 5 @ 30kg (1.5 reps - down, halfway up then down again)
    1 x 5 @ 35kg (1.5 reps)

    Superset:
    Back Squat 1.5 reps 3 x 5 @ 40kg
    Dumbbell floor press 3 x 5 @ 2 x 10kg db

    Superset:
    Single leg hip thrust with band 3 x 10 e/s
    Assisted chin-up (32kg) 3 x 3

    Superset:
    Farmers carry 3 x 20 steps @ 2 x 22.5kg db
    Leg curl 3 x 10 @ 27.5 on leg curl machine

    Band judo rotation 2 x 10 e/s
    Walkout plank 2 x 10

    Double banded hip thrust 3 x 20, with 20 abductions at the end of each set

    Stretching & foam rolling


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    #375
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    16/12/2015 Month 7 Week 1 Conditioning

    Deadlifts 10 x 10 @ 40kg
    Bulgarian Split Squat BW 5 x 10 e/s
    Squat 5 x 10 @ 14kg
    Band Hip Thrust 5 x 20

    Stretching & foam rolling


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    #376
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    17/12/2015 Month 7 Week 1 Workout C

    Warmup & mobility 10 mins

    Squat warmup: 1 x 10 @ 20kg, 1 x 10 @ 25kg, 1 x 8 @ 30kg, 1 x 6 @ 35kg, 1 x 4 @ 40kg
    Back Squat 1 x 3 @ 55kg, 2 x 5 @ 55kg

    Superset:
    Romanian Deadlift 3 x 6 @ 55kg
    Barbell Floor Press 3 x 10 @ 19kg

    Negative parallel grip pull-up 3 x 2

    Feet elevated glute bridge 2 x 30

    Superset:
    Half kneeling band anti-rotation hold 2 x 10 seconds e/s
    Feet elevated plank 1 x 60 secs, 1 x 45 secs

    Stretching & Foam Rolling


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    #377
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    18/12/2015 Month 7 Week 1 Workout D

    Warmup & mobility 10 mins

    Hip Thrust warmup 1 x 10 @ 54kg, 1 x 8 @ 64kg, 1 x 6 @ 74kg

    Superset:
    Hip Thrust (rest pause) 3 x 15 @ 79kg
    Band hip rotation 3 x 10 e/s

    Deficit Side Lunge 2 x 10 e/s @ 10kg

    Swiss ball pike 2 x 10

    Side plank with abduction 2 x 10 e/s

    Double-banded hip thrust 3 x 20

    Loads of stretching


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    #378
    coffee_cake
    Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    74kg hip thrusts jaysus!


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    #379
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    21/12/15 Month 7 Week 2 Workout A

    1. Rack Pull warmup 1 x 5 @ 60kg, 1 x 5 @ 70kg
    then 3 x 5 @ 70kg
    2. Glute Bridge (pause rep - 5 sec pause at top) warmup 1 x 6 @ 64kg, then
    3 x 5 @ 79kg
    3 (a) Seated Cable Row 3 x 10 @ 35
    (b) Barbell Push-Press warmup 1 x 8 @ 14kg, then
    3 x 5 @ 27.5kg
    4. Cross-over step-up 3 x 10 e/s 2 x 5kg db
    5. Wide stance anti-rotation woodchop 2 x 10 e/s
    6. Walk-out plank with 8 sec pause x 10

    Stretching & foam rolling


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    #380
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    22/12/2015 Month 7 Week 2 Workout B

    Warmup & mobility 10 mins

    Squat warmup: 1 x 10 @ 20kg
    1 x 10 @ 30kg
    1 x 5 @ 35kg

    Superset:
    Back Squat 1.5 reps 3 x 5 @ 45kg
    Dumbbell floor press 3 x 5 @ 2 x 12.5kg db

    Superset:
    Single leg hip thrust with band 3 x 10 e/s
    Band chin-up 3 x 4

    Superset:
    Farmers carry 3 x 20 steps @ 2 x 25kg db
    Leg curl 3 x 10 @ 20 on prone leg curl machine

    Band judo rotation 2 x 10 e/s
    Walkout plank 2 x 10

    Leg Press 3 x 5 @ 100kg


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    #381
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    23/12/2015 Month 7 Week 2 Conditioning

    4 rounds of
    Deadlift/Romanian Deadlift combo 30kg x 10
    Push-Press 14kg x 10
    Overhead Static lunch 5kg x 10 e/s
    Band glute bridge x 20
    Bicycle Crunch x 20
    1 min rest between rounds


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    #382
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    Back in action today after nearly two weeks off
    5/1/16 Month 7 Week 2 Workout B

    Warmup & mobility 10 mins

    Squat warmup: 2 x 10 @ 20kg
    1 x 8 @ 30kg
    1 x 6 @ 35kg
    1 x 4 @ 40kg

    Dumbbell Floor Press Warmup 1 x 10 @ 2 x 7.5kg

    Superset:
    Back Squat 1.5 reps 3 x 5 @ 45kg
    Dumbbell floor press 3 x 5 @ 2 x 12.5kg db

    Superset:
    Single leg hip thrust with band 3 x 10 e/s
    Band chin-up 3 x 4

    Superset:
    Farmers carry 3 x 20 steps @ 2 x 25kg db
    Leg curl 3 x 10 @ 20 on prone leg curl machine

    Band judo rotation 2 x 10 e/s
    Walkout plank 2 x 10

    Leg Press 3 x 5 @ 100kg

    Stretching


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    #383
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    6/01/2016 Month 7 Week 2 Conditioning

    5 rounds of
    Deadlift 40kg x 10
    Bulgarian Split Squat BW x 10 e/s
    Band Glute Bridge x 20
    Bicycle Crunch x 20
    1 min rest between rounds

    Stretching


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    #384
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    7/01/2016 Month 7 Week 2 Workout C

    Warmup & mobility 10 mins

    Squat warmup: 1 x 15 @ 20kg, 1 x 10 @ 30kg, 1 x 8 @ 40kg, 1 x 6 @ 45kg, 1 x 4 @ 50kg
    Back Squat 2 x 5 @ 55kg, 1 x 5 @ 57.5kg

    Superset:
    Romanian Deadlift 3 x 6 @ 57.5kg
    Barbell Floor Press 3 x 10 @ 21.5kg

    Negative parallel grip pull-up 3 x 2

    Feet elevated glute bridge 2 x 30 (6kg)

    Superset:
    Half kneeling band anti-rotation hold 2 x 10 seconds e/s
    Feet elevated plank 1 x 60 secs, 1 x 50 secs

    Stretching & Foam Rolling


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    #385
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    8/01/2016 Month 7 Week 2 Workout D

    Warmup & mobility 10 mins

    Hip Thrust warmup 1 x 10 @ 44kg, 1 x 8 @ 54kg, 1 x 6 @ 64kg 1 x 4 @ 74kg

    Superset:
    Hip Thrust (rest pause) 3 x 15 @ 81.5kg
    Band hip rotation 3 x 10 e/s

    Deficit Side Lunge 2 x 10 e/s @ 12.5kg

    Swiss ball pike 2 x 10

    Side plank with abduction 2 x 10 e/s

    Loads of stretching


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    #386
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    11/01/2016 Month 7 Week 3 Workout A

    1. Rack Pull warmup 1 x 10 @ 60kg, 1 x 5 @ 70kg
    then 3 x 5 @ 80kg
    2. Glute Bridge (pause rep - 5 sec pause at top) warmup 1 x 8 @ 54kg, 1 x 6 @ 64kg then
    3 x 5 @ 76.5kg
    3 (a) Seated Cable Row 3 x 10 @ 45
    (b) Barbell Push-Press warmup 1 x 10 @ 14kg, then
    3 x 5 @ 27.5kg
    4. Cross-over step-up 3 x 10 e/s 10kg
    5. Wide stance anti-rotation woodchop 2 x 10 e/s
    6. Walk-out plank with 10 sec pause x 2

    Stretching & foam rolling


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    #387
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    12/01/2016 Month 7 Week 3 Workout B

    Squat warmup: 2 x 10 @ 20kg
    1 x 8 @ 30kg
    1 x 6 @ 35kg
    1 x 4 @ 40kg

    Dumbbell Floor Press Warmup 1 x 10 @ 2 x 7.5kg

    Superset:
    Back Squat 1.5 reps 3 x 5 @ 47.5kg
    Dumbbell floor press 3 x 4 @ 2 x 15kg db

    Superset:
    Single leg hip thrust with band 3 x 10 e/s
    Band chin-up 3 x 5/4/4

    Superset:
    Farmers carry 3 x 20 steps @ 2 x 27.5kg db
    Leg curl 3 x 10 @ 25 on prone leg curl machine

    Band judo rotation 2 x 10 e/s
    Walkout plank 2 x 10

    Hip thrust with band 3 x 20 with 20 abductions at end of each set

    Stretching


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    #388
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    13/01/2016 Month 7 Week 3 Conditioning

    Deadlifts @ 40kg - 100 reps for time (8 mins 15 secs)
    Squats @ 25kg - 100 reps for time (6 mins)

    Loads of stretching


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    #389
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    14/01/2016 Month 7 Week 3 Workout C

    Warmup & mobility 10 mins

    Squat warmup: 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg,
    Back Squat 2 x 5 @ 57.5kg, 1 x 5 @ 60kg

    Superset:
    Romanian Deadlift 3 x 6 @ 60kg
    Barbell Floor Press 3 x 10 @ 24kg

    Band parallel grip pull-up 3 x 2.5

    Feet elevated glute bridge 2 x 30 (8kg)

    Superset:
    Half kneeling band anti-rotation hold 2 x 10 seconds e/s
    Feet elevated plank 1 x 60 secs, 1 x 55 secs

    Leg Press: 3 x 6 @ 110kg

    Stretching & Foam Rolling


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    #390
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    15/01/2015 Month 7 Week 3 Workout D

    Warmup & mobility 10 mins

    Hip Thrust warmup 1 x 10 @ 50kg, 1 x 8 @ 60kg, 1 x 6 @ 70kg
    Superset:
    Hip Thrust (rest pause) 3 x 15 @ 82.5kg
    Band hip rotation 3 x 10 e/s

    Deficit Side Lunge 2 x 10 e/s @ 15kg

    Swiss ball pike 2 x 10

    Side plank with abduction 2 x 10 e/s

    Loads of stretching


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    #391
    pemtca
    Registered Users Posts: 978 ✭✭✭pemtca


    18/01/2016 Month 7 Week 4 Workout A

    1. Rack Pull warmup 1 x 10 @ 60kg, 1 x 5 @ 70kg
    then 1 x 5 @ 85kg, 2 x 5 @ 87.5kg
    2. Glute Bridge (pause rep - 5 sec pause at top) warmup 1 x 10 @ 50kg, 1 x 8 @ 60kg, 1 x 6 @ 70kg then
    3 x 5 @ 80kg
    3 (a) Seated Cable Row 3 x 10 @ 76.5 on cable machine
    (b) Barbell Push-Press 3 x 5 @ 30kg
    4. Cross-over step-up 3 x 10 e/s 12.5kg
    5. Wide stance anti-rotation woodchop 2 x 10 e/s
    6. Walk-out plank with 10 sec pause x 2

    Stretching & foam rolling


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