Strong Curves Log

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

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

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

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

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

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

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

pemtca

9/12/2015 Month 5 Week 4 Conditioning

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

Stretching & foam rolling

ninamc

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

pemtca wrote: »

9/12/2015 Month 5 Week 4 Conditioning

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

Stretching & foam rolling

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

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

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

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

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

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

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

74kg hip thrusts jaysus!

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

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

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

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

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

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

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

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

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

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

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

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

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