Strong Curves Log

pemtca · 23-07-2015 12:23pm

23/07/2015 Week 4 Workout C

Warmup & mobility 10 mins

American Hip Thrust
1 x 5 @ 60kg
1 x 5 @ 70kg
1 x 5 @ 80kg
1 x 10 @ 90kg, felt good so got
1 x 10 @ 100kg!!

Front Squat Warmup
1 x 5 @ 20kg
1 x 5 @ 30kg

Superset:
Front Squat 3 x 5 @ 50kg (really tough)
Gliding leg curl 3 x 8

RKC Plank
2 x 40 secs

Superset:
Dumbbell Incline Press 3 x 6 @ 15kg dumbbells
Inverted Row 3 x 8

Side Plank
2 x 40 seconds e/s

1 sets of 20 band kickbacks e/s

Stretching & foam rolling

ninamc · 23-07-2015 1:05pm

Well done on the 100kg hip thrust

pemtca · 23-07-2015 1:08pm

ninamc wrote: »

Well done on the 100kg hip thrust

Thanks a mill xx

23-07-2015 6:38pm

Jaysus! Good stuff

pemtca · 24-07-2015 10:12am

24/7/2015 Week 4 Workout A (Final Workout of Month 1)

Warmup & mobility 10 mins

Box Squat
5 @ 20kg
5 @ 30kg
5 @ 40kg
3 x 5 @ 55kg
Band abductions during rest periods

Single-leg hip thrust (shoulders elevated) 12kg
3 x 15

Good Morning
3 x 12 @ 30kg

Chin-up
3 x 3 ish

Half-kneeling Landmine Press
3 x 8 @ 25kg e/s

Seated Band Abduction
2 x 20

Swiss ball jackknife
2 x 15

Stretching

pemtca · 27-07-2015 9:56am

27/7/15 Get Glutes Month 2 Week 1 Workout A (Week 1 of each month is supposed to be a deload week where you just work through the exercises with a lighter weight to perfect form)

Warmup & Mobility 10mins

Bulgarian Split Squat
2 x 12 @ 2 x 9kg db
2 x 8 @ 2 x 10kg db

Sumo Deadlift
2 x 12 @ 50kg
2 x 8 @ 55kg

Superset:
Barbell Bench Press 3 x 7 @ 27.5kg
Band assisted pull-up 3 x 3

Superset:
Single-leg Swiss Ball Leg Curl 3 x 8
Side bend 3 x 12 @ 7kg
Cable Pull-though 3 x 20 @ 25 on cable machine

1 x 20 band kickbacks e/s
2 x 30 feet elevated bw glute bridges
3 x 20 seated band abductions

Stretching & foam-rolling

pemtca · 28-07-2015 10:27am

Month 2 Week 1 Workout B

Warmup & Mobility 10 mins

Barbell Hip Thrust, 3 second pause at top 3 x 8 @ 60kg

Barbell Push-Press
1 x 5 @ 20kg
2 x 5 @ 25kg
3 x 5 @ 27.5kg

Sliding Skater Squat
1 x 6 e/s @ bodyweight
2 x 6 e/s @ 2 x 6kg db
3 x 6 e/s @ 2 x 8kg db

Superset:
Dumbbell chest-supported row 3 x 12 @ 2 x 12kg db
Prone Trap Raise 3 x 8 @ 2 x 2kg (Yes 2kg

) db - tried it with 4kg dumbbells first thinking that was conservative...didn't happen

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

Glute Finisher:
Glute Bridge Feet Elevated 1 x 20
Band Kickback 2 x 20 e/s
Band abduction 2 x 20 e/s
Single leg Glute Bridge Feet Elevated 1 x 20 e/s

ninamc · 28-07-2015 10:57am

Just to make you feel better: Scroll down to the prone trap raise video on this link. Muscley guy is also using 2kg Dumbbells

http://www.motherfitness.com/5-upper-body-exercises-you-never-use-but-should/

pemtca · 28-07-2015 12:57pm

ninamc wrote: »

Just to make you feel better: Scroll down to the prone trap raise video on this link. Muscley guy is also using 2kg Dumbbells

http://www.motherfitness.com/5-upper-body-exercises-you-never-use-but-should/

Well that does make me feel better!

pemtca · 29-07-2015 12:51pm

29/7/15 Month 2 Week 1 Conditioning Workouts 1 & 3

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 glute bridge x 30
Reverse lunge x 10 e/s
20 second RKC plank

3 rounds, 30 seconds rest between rounds

Stretching & foam rolling

pemtca · 30-07-2015 1:21pm

30/07/2015 Month 2 Workout C

Warmup & mobility 10 mins

Back Squat
1 x 5 @ 20kg
1 x 6 @ 30kg
3 x 6 @ 40kg
1 x 6 @ 45kg

Push-ups 2 x 12, 1 x 8

Back Extension w 8kg db 3 x 10

Seated Row 3 x 10 @ 40 on cable machine

Glute Bridge 2 x 30 quick reps @ 44kg

Side lying hip raise 2 x 10 e/s
Crunch 2 x 25

Band kick backs 2 x 20 e/s
Seated abduction 2 x 20 each of upright, leaning forward, leaning back

Loads of stretching

pemtca · 31-07-2015 9:53am

31/07/2015 Month 2 Week 1 Workout A

Warmup & Mobility 10 mins

Bulgarian Split Squat
2 x 12 @ 2 x 12kg db
2 x 8 @ 2 x 14kg db

Sumo Deadlift
2 x 12 @ 60kg
2 x 6 @ 65kg

Bench warmup
1 x 8 @ 20kg
1 x 5 @ 25kg

Superset:
Barbell Bench Press 3 x 5 @ 35kg
Band assisted pull-up 3 x 3

Superset:
Single-leg Swiss Ball Leg Curl 3 x 8
Side bend 3 x 12 @ 7kg
Cable Pull-though 3 x 20 @ 40 on cable machine

1 x 20 band kickbacks e/s
6 x 20 seated band abductions

Stretching & foam-rolling

pemtca · 03-08-2015 4:49pm

3/8/15 Month 2 Week 2 Workout B

Barbell Hip Thrust, 3 second pause at top 3 x 8 @ 65kg

Barbell Push-Press
3 x 5 @ 35kg

Sliding Skater Squat
1 x 8 e/s @ 2 x 9kg db
3 x 6 e/s @ 2 x 10kg db

Superset:
Dumbbell chest-supported row 3 x 10 @ 2 x 14kg db
Prone Trap Raise 2 x 8 @ 2 x 2kg db, 1 x 6 @ 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 1 x 20 e/s
Band abduction 1 x 20 e/s
Seated band abduction 6 x 20

Stretching

pemtca · 04-08-2015 7:04pm

4/8/15 Month 2 Week 2 Workout C

Warmup & mobility 10 mins

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

Push-ups 2 x 12, 1 x 10

Back Extension w 10kg db 3 x 10

Seated Row 3 x 10 @ 45 on cable machine

Glute Bridge 2 x 30 quick reps @ 49kg

Side lying hip raise 2 x 12 e/s
Crunch 2 x 25

Band kick backs 2 x 20 e/s
Band Abductions 2 x 20 e/s
Seated abduction 2 x 20 each of upright, leaning forward, leaning back

Loads of stretching

pemtca · 05-08-2015 9:53pm

5/8/15 Month 2 Week 2 Conditioning Workout 2

Feet elevated Glute Bridge x 30
Reverse Lunge x 20
Rest 30 secs
Yoga Push-Up x 10
Mountain Climbers x 30 seconds
Rest 30 seconds
Frog Jumps x 10

Repeat circuit 4 times, resting 1 minute between rounds

then

Single leg glute bridge x 20 e/s
Seated band abduction leaning forward x 20, upright x 20, leaning back x 20
Repeat twice

then
RKC Plank x 20 seconds
Bicycle crunch x 20 e/s
Repeat twice

took about 30 minutes in total

Stretching

pemtca · 06-08-2015 5:28pm

6/8/15 Month 2 Week 2 Workout A

Warmup & Mobility 10 mins

Bulgarian Split Squat
2 x 12 @ 2 x 12.5kg db
2 x 8 @ 2 x 15kg db

Sumo Deadlift
2 x 12 @ 62.5kg
2 x 6 @ 67.5kg

Bench warmup
1 x 6 @ 20kg
1 x 6 @ 25kg
1 x 3 @ 30kg

Superset:
Barbell Bench Press 3 x 6 @ 35kg
Band assisted pull-up 3 x 3

Superset:
Single-leg Swiss Ball Leg Curl 3 x 9
Side bend 3 x 12 @ 7kg
Cable Pull-though 3 x 20 @ 45 on cable machine

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

Stretching & foam-rolling

ninamc · 06-08-2015 6:00pm

How did you find the 6 x 35kg bench?

pemtca · 06-08-2015 6:55pm

ninamc wrote: »

How did you find the 6 x 35kg bench?

Really tough. Just about eeked out the last rep each time

pemtca · 15-08-2015 12:05am

Bit of catching up to do here - was away for about a week, back on Tuesday, did a short conditioning workout on Wednesday (12th) -
Feet elevated Glute Bridge x 30
Reverse Lunge x 20
Rest 30 secs
Yoga Push-Up x 10
Mountain Climbers x 30 seconds
Rest 30 seconds
Frog Jumps x 10
Repeat circuit 4 times, resting 1 minute between rounds
then
Banded glute bridge x 30
Back Extension single leg x 20 e/s
RKC Plank
Repeat twice

13/8/15 Workout B Week 3
Barbell Hip Thrust, 3 second pause at top 3 x 8 @ 67.55kg

Barbell Push-Press
3 x 5 @ 20kg
3 x 5 @ 30kg
Tried 35kg & failed miserable, even though I could do three last week :mad:
Went back to 30kg for three, then 32.5kg for five, then tried 35kg again, got three reps & left it at that.

Sliding Skater Squat
3 x 6 e/s @ 2 x 12kg db

Superset:
Dumbbell chest-supported row 3 x 8 @ 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 1 x 20 e/s
Seated band abduction 6 x 20

Stretching

14/8/15 Workout C Week 3

Warmup & mobility 10 mins

Back Squat
1 x 5 @ 30kg
1 x 5 @ 40kg
3 x 6 @ 52.5kg

Push-ups 2 x 14, 1 x 10

Back Extension w 12kg db 3 x 10

Seated Row 3 x 8 @ 50 on cable machine

Glute Bridge 2 x 30 quick reps @ 49kg

Side lying hip raise 2 x 14 e/s
Crunch 2 x 25

Finisher:
Ab wheel rollout x 8
Banded glute bridge x 20
Seated band abduction 3 x 30
repeated three times

Loads of stretching

pemtca · 17-08-2015 10:48pm

16/8/15 Month 2 Week 4 Workout A

Warmup & Mobility 10 mins

Bulgarian Split Squat
2 x 8 @ 2 x 14kg db
2 x 6 @ 2 x 15kg db (was supposed to go up to 16kg for 5 reps but couldn't find one of the 16kg dumbbells so did an extra rep at 15kg instead)

Sumo Deadlift
2 x 12 @ 65kg
2 x 6 @ 70kg

Bench warmup
1 x 8 @ 20kg
1 x 5 @ 25kg
1 x 3 @ 30kg

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

ninamc · 17-08-2015 11:00pm

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 · 18-08-2015 1:01am

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 · 19-08-2015 6:21pm

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 · 19-08-2015 6:22pm

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 · 20-08-2015 12:56pm

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 · 24-08-2015 10:17pm

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 · 25-08-2015 1:30pm

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 · 26-08-2015 2:31pm

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 · 28-08-2015 1:33pm

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 · 31-08-2015 12:26pm

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 · 01-09-2015 10:28am

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 · 02-09-2015 11:09am

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 · 03-09-2015 10:27am

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 · 07-09-2015 10:14am

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 · 07-09-2015 10:16am

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 · 08-09-2015 12:04pm

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 · 09-09-2015 11:06am

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 · 10-09-2015 8:03pm

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 · 11-09-2015 12:12pm

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 · 14-09-2015 10:24am

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 · 15-09-2015 10:51am

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 12:46pm

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 · 16-09-2015 4:47pm

"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 · 16-09-2015 4:55pm

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 · 17-09-2015 1:03pm

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 · 17-09-2015 1:59pm

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 · 17-09-2015 2:02pm

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 · 18-09-2015 11:55am

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 · 21-09-2015 10:07am

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 · 22-09-2015 8:30pm

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

Strong Curves Log

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