Strong Curves Log

pemtca

18/04/2016 Month 10 Week 4 Workout A

Warmup & mobility 10 mins

Back Squat warmup
1 x 10 @ 20kg
1 x 8 @ 30kg
1 x 6 @ 40kg
1 x 6 @ 50kg
1 x 4 @ 60kg
working sets:
3 x 5 @ 67.5kg

Hipthrust warmup 1 x 10 @ 70kg, 1 x 6 @ 80kg
working sets:
1 x 10 @ 90kg, 2 x 5 @ 100kg

3x6 assisted neutral grip pullup (41kg assist)

Bench Press warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg
working sets:
3 x 3 @ 40kg

Band standing abduction 1 x 30 e/s

Stretching & foam rolling

pemtca

19/04/2016 Month 10 Week 4 Workout B

Warmup & mobility 10 mins

Superset:
Zercher Step-up 3 x 8 e/s @ 20kg (Plyo box)
Seated band abduction 3 x 15

Dumbbell feet up press warmup 1 x 10 @ 2 x 7.5kg,
Working set: 3 x 6 @ 2 x 15kg db

Cable Serrano Press 3 x 6 (3 plates on cable machine)

Superset:
Band reverse hyper 3 x 10
Weighted deadbug 3 x 10 e/s @ 5kg db

Feet elevated glute bridge 3 x 35
Loads of squat mobility work

Stretching & foam rolling

pemtca

20/04/2016 Month 10 Week 4 Conditioning

KB Swings @ 16kg x 100 in three sets
Barbell complex @ 25kg - RDL, Bent-over Row, Push-Press & Front Squat x 8/6/4/2, 1 min rest between sets
10 mins on treadmill walking at highest incline
5 mins on stepper
Stretching & foam rolling

pemtca

21/04/2016 Month 10 Week 4 Workout C

Warmup & mobility 10 mins

Deadlift warmup:
1 x 8 @ 60kg
1 x 4 @ 70kg
1 x 2 @ 80kg
Working sets:
1 x 5 @ 85kg, 2 x 3 @ 87.5kg, 1 x 1 @ 92.5kg, 1 x 1 @ 95kg

Single arm dumbell row 3 x 5 e/s @ 25kg

Walking db lunge 2 x 16 steps @ 2 x 20kg db

Barbell push-press 3 x 5 @ 35kg

Reverse hyper 2 x 20

Stretching & foamrolling

pemtca

22/04/2016 Month 10 Week 4 Workout D

Warmup & mobility 10 mins

Barbell glute bridge warmup:
1 x 10 @ 60kg
1 x 8 @ 70kg
1 x 8 @ 80kg
1 x 10 @ 95kg (this was supposed to be working weight but felt ok so I upped it to 100kg)

Working sets:
3 x 10 @ 100kg

DB Contralateral load deficit Bulgarian Split Squat 3 x 6 e/s @ 20kg

Chest-supported row 3 x 8 @ 2 x 15kg db

Cable woodchop 2 x 12 e/s

Swiss ball db crunch 2 x 25 @ 9kg

Seated band abduction on stability ball 6 x 20
Adductor machine @ 70 2 x 20

Stretching & foam rolling

pemtca

25/04/2016 Month 11 Week 1 (Deload week) Workout A

Warmup & mobility 10 mins

Front loaded box squat 3 x 5 @ 20kg

Bench Press 3 x 6 @ 20kg

High step-up 2 x 12 bw

Feet Elevated Inverted Row 4 x 4

Superset:
Single-leg Hip Thrust 3 x 15 e/s
Quadrupled transverse hip abduction 3 x 10 e/s

Stretching

arayess

pemtca wrote: »

22/04/2016 Month 10 Week 4 Workout D




DB Contralateral load deficit Bulgarian Split Squat 3 x 6 e/s @ 20kg

i had to look that one up

Alf Veedersane

arayess wrote: »

i had to look that one up

Me too. No dice though.

Google Translate kept freezing.

pemtca

arayess wrote: »

i had to look that one up

Sounds more complicated than it is!

pemtca

26/04/2016 Month 11 Week 1 (Deload week) Workout B

Warmup & mobility 10 mins

Hip Thrust 3 x 10 @ 50kg

One-arm seated shoulder press 3 x 6 @ 5kg

Reverse lunge into single-leg good morning 3 x 6 e/s @ 14kg

High Row 3 x 10 @ 2 x 5kg db

Superset:
Low plank climber 3 x 10 e/s
X band walk 3 x 10 e/s


Finisher: Abducter/adducter machines 3 x 20 each @ 70 (lbs I presume..)

Stretching & foam rolling

pemtca

27/04/2016 Month 11 Week 1 Conditioning

Just some light cardio today - 10 mins on treadmill at highest incline, 10 mins on bike & some push-presses to finish
Stretching & foam rolling

pemtca

28/04/2016 Month 11 Week 1 (Deload week) Workout C

Warmup & mobility 10 mins

Chin-ups 3 x AMRAP - disaster. Could just about do 1. gonna add in a chin-up progression program three days a week to try & improve these

Hip Thrust (constant tension) 2 x 25 @ 30kg

Push-ups AMRAP in 1 minute x 3 - got 3 x 12

Superset:
Band single leg quadrupled leg extention 3 x 15
Single leg glute bridge 3 x 15

Plank stacks 3 x 5 e/s

Stretching & foam rolling

pemtca

29/04/2016 Month 11 Week 1 (Deload week) Workout D

Warmup & mobility 10 mins

Barbell Glute Bridge with 5 second hold at top 3 x 5 @ 50kg

Single-leg back extension @ 6kg 3 x 8 e/s

Contralateral load Cossack Squat @ 8kg 2 x 6 e/s

Swiss ball leg curl with abduction 3 x 12

RKC Plank 2 x 30 seconds

KB Swing 12kg 1 x 30

Chin-up work:
Eccentric chin-up 3 x 3 @ 5 sec tempo
Inverted row 3 x 5
Hollow body hold 3 x 15 seconds

Stretching & foam rolling

pemtca

5/02/2016 Month 11 Week 2 Workout A

Warmup & mobility 10 mins

Front loaded box squat warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg
Working sets: 3 x 5 @ 45kg

Bench Press warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg
Working sets: 3 x 5 @ 37.5kg

High step-up 2 x 12 @ 2 x 5kg db

Feet Elevated Inverted Row 2 x 8

Superset:
Single-leg Hip Thrust 3 x 15 e/s
Quadrupled transverse hip abduction 3 x 12 e/s

Chin-up work:
Band chin-up 3 x 3
Pause lat pulldown 3 x 4 @ 40, 3 sec pause at bottom
RKC Plank 3 x 20 seconds

Stretching & foam rolling

pemtca

3/05/2016 Month 11 Week 2 Workout B

Warmup & mobility 10 mins

Hip Thrust 3 x 10 @ 90kg

One-arm seated shoulder press 3 x 8 @ 8kg

Reverse lunge into single-leg good morning 3 x 6 e/s @ 20kg

High Row 3 x 10 @ 2 x 8kg db

Superset:
Low plank climber 3 x 10 e/s
X band walk 3 x 10 e/s


Stretching & foam rolling

pemtca

4/05/2016 Month 11 Week 2 Conditioning

Glutes!

Side lying clam 1 x 30 e/s
Side lying hip abduction 1 x 30 e/s
Single leg glute bridge 1 x 30 e/s
Quadrupled hip extension from elbows 1 x 30 e/s
Side lying clam raise 1 x 20
Quadrupled leg swing 1 x 25 e/s
Fire hydrant 1 x 25 e/s
Frog position band glute bridge 1 x 20
Band frog pump 1 x 20
Band glute bridge 1 x 20
Glute bridge abduction 1 x 20
Band side step 1 x 20 e/s
Band hip extension 1 x 15 e/s
Band sumo walk 1 x 20 steps forward & back
Band hip thrust 3 x 20
Band abduction 3 x 20
Feet elevated glute bridge 2 x 30
Feet elevated abduction 2 x 30

Stretching & foam rolling

pemtca

5/5/2016 Month 11 Week 2 Workout C

Warmup & mobility 10 mins

Chin-ups 6 x 1 eccentric, 10 second drop

Hip Thrust (constant tension) 2 x 25 @ 45kg

Push-ups AMRAP in 1 minute x 3 - got 21/17/14

Superset:
Band single leg quadrupled leg extention 3 x 15
Single leg glute bridge 3 x 15

Plank stacks 3 x 5 e/s

Stretching & foam rolling

pemtca

6/5/2016 Month 11 Week 2 Workout D

Warmup & mobility 10 mins

Barbell Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg
Barbell Hip Thrust with 5 second hold at top 3 x 5 @ 95kg

Single-leg back extension @ 8kg 3 x 15/10/10 e/s

Contralateral load Cossack Squat @ 12.5kg 2 x 6 e/s

Swiss ball leg curl with abduction 3 x 12

RKC Plank 2 x 45 seconds

KB Swing 16kg 1 x 30

Chin-up work:
Eccentric chin-up 3 x 3 @ 5 sec tempo
Inverted row 3 x 5
Hollow body hold 3 x 20 seconds

Stretching & foam rolling

pemtca

9/05/2016 Month 11 Week 3 Workout A

Warmup & mobility 10 mins

Front loaded box squat warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg
Working sets: 3 x 5 @ 47.5kg

Bench Press warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg
Working sets: 3 x 3 @ 40kg

High step-up 2 x 10 @ 2 x 6kg db

Feet Elevated Inverted Row 2 x 8

Superset:
Single-leg Hip Thrust 3 x 18 e/s
Quadrupled transverse hip abduction 3 x 12 e/s

Stretching & foam rolling

pemtca

10/05/2016 Month 11 Week 3 Workout B

Warmup & mobility 10 mins

Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg
Working sets: 3 x 10 @ 95kg

One-arm seated shoulder press 3 x 8 @ 9kg

Reverse lunge into single-leg good morning 3 x 6 e/s @ 22.5kg

High Row 3 x 10 @ 2 x 9kg db

Superset:
Low plank climber 3 x 12 e/s
X band walk 3 x 10 e/s

Chin-up work:
Eccentric chin-up 3 x 3 @ 5 sec tempo
Inverted row 3 x 5
Hollow body hold 3 x 15 seconds

Stretching & foam rolling

pemtca

11/05/2016 Month 11 Week 3 Conditioning

Stationery bike: 10 mins warmup, 10 mins of 30 sec sprint intervals with 30 sec rest, 10 mins cooldown
Chinup work: 3 x 6 band assisted, 3 x 4 lat pulldown with 3 sec pause at bottom

Stretching & foam rolling

pemtca

12/05/2016 Month 11 Week 3 Workout C

Warmup & mobility 10 mins

Chin-ups 3 x 3 with band
Inverted row 3 x 5

Hip Thrust (constant tension) 2 x 25 @ 47.5kg

Push-ups AMRAP in 1 minute x 3 - got 26/21/17

Superset:
Band single leg quadrupled leg extention 3 x 15
Single leg glute bridge 3 x 15

Plank stacks 3 x 5 e/s

Stretching & foam rolling

pemtca

13.05.2016 Month 11 Week 3 Workout D

Warmup & mobility 10 mins

Barbell Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
Barbell Hip Thrust with 5 second hold at top (10 sec hold on last rep of each set) 3 x 5 @ 97.5kg

Single-leg back extension @ 6kg 3 x 15 e/s

Contralateral load Cossack Squat @ 15kg 2 x 6 e/s

Swiss ball leg curl with abduction 3 x 12

RKC Plank 2 x 50 seconds

KB Swing 16kg 1 x 30

Chin-up work:
Eccentric chin-up 6 x 1 @ 10 sec tempo
Inverted row 3 x 5

Stretching & foam rolling

pemtca

16/05/2016 Month 11 Week 4 Workout A

Warmup & mobility 10 mins

Front loaded box squat warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg
Working sets: 3 x 5 @ 50kg

Bench Press warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg
Working sets: 3 x 4 @ 40kg

High step-up - ongoing hip issue that flared up at the weekend prevented me doing these - I subbed in single leg back extensions 3 x 10 e/s with 7kg

Feet Elevated Inverted Row 3 x 8 (was only supposed to do two sets but I can't read today)

Superset:
Single-leg Hip Thrust 3 x 20 e/s
Quadrupled transverse hip abduction 3 x 12 e/s

Stretching & foam rolling

pemtca

17/05/2016 Month 11 Week 4 Workout B

Warmup & mobility 10 mins

Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg 1 x 4 @ 90kg
Working sets: 3 x 10 @ 100kg

One-arm seated shoulder press 3 x 8 @ 10kg

Reverse lunge into single-leg good morning 3 x 6 e/s @ 25kg

High Row 3 x 10 @ 2 x 10kg db

Superset:
Low plank climber 3 x 12 e/s
X band walk 3 x 10 e/s

Chin-up work:
Eccentric chin-up 6 x 1 @ 10 sec tempo
Inverted row 3 x 5

Stretching & foam rolling

pemtca

18/05/2016 Month 11 Week 4 Conditioning - just 20 mins on the treadmill highest incline & 10 mins on the bike

19/05/2016 Month 11 Week 4 Workout C

Warmup & mobility 10 mins

Chin-ups 3 x 4/3/4 with band

Hip Thrust (constant tension) 2 x 25 @ 50kg

Push-ups AMRAP in 1 minute x 3 - got 26/21/17

Superset:
Band single leg quadrupled leg extention 3 x 15
Single leg glute bridge 3 x 15

Plank stacks 3 x 5 e/s

Stretching & foam rolling

pemtca

20/05/2016 Month 11 Week 4 Workout D

Warmup & mobility 10 mins

Barbell Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
Barbell Hip Thrust with 5 second hold at top (10 sec hold on last rep of each set) 3 x 5 @ 100kg

Single-leg back extension @ 7kg 3 x 15 e/s

Contralateral load Cossack Squat @ 16kg 2 x 6 e/s

Swiss ball leg curl with abduction 3 x 12

RKC Plank 2 x 55 seconds

KB Swing 16kg 1 x 30

Chin-up work:
Eccentric chin-up 3 x 3 @ 5 sec tempo
Inverted row 3 x 5

Stretching & foam rolling

pemtca

23/05/2016 Month 12 Week 1 (Deload week) Workout A

Warmup & mobility 10 mins

Pause squat
Warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg
3 x 5 @ 30kg

Back extension
3 x 12 BW

Standing Band Abduction 2 x 25 e/s

Kettlebell swing 1 x 30 @ 16kg

Band hip rotation 2 x 12 e/s

10mins on treadmill - highest incline

Stretching & foam rolling

pemtca

24/05/2016 Month 12 Week 1 (Deload week) Workout B

Warmup & mobility 10 mins

Superset:
Deficit reverse lunge 3 x 10 e/s @ 14kg
Kneeling clamshell with band 3 x 10 e/s

One arm db bench press (other arm extended) 3 x 12 @ 5kg

Incline cable face pull 3 x 10 @ 25

Superset:
Swiss ball leg curl 2 x 20
Half-kneeling hip rotation 2 x 10 e/s

10 mins on treadmill, highest incline

Stretching & foam rolling

pemtca

25/05/2016 Month 12 Week 1 Conditioning

Frog position band glute bridge 1 x 20
Band frog pump 1 x 20
Band glute bridge 1 x 20
Glute bridge abduction 1 x 20
Band side step 1 x 20 e/s
Band hip extension 1 x 15 e/s
Band sumo walk 1 x 20 steps forward & back
then
20 mins on treadmill, highest incline
10 mins on stationery bike with 5 30 sec intervals of climbing

Stretching & foam rolling