Strong Curves Log

pemtca

19/01/2016 Month 7 Week 4 Workout B

Squat warmup: 1 x 10 @ 20kg
1 x 8 @ 30kg
1 x 6 @ 40kg
1 x 4 @ 45kg

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

Superset:
Back Squat 1.5 reps 3 x 5 @ 50kg
Dumbbell floor press 3 x 5 @ 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 25 steps @ 2 x 27.5kg db
Leg curl 3 x 10 @ 30 on prone leg curl machine

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

Double-banded glute bridge 3 x 20 with 20 abductions at end of each set (ouch...)

Stretching

pemtca

20/01/2016 Month 7 Week 4 Conditioning Workout

Deadlifts @ 40kg 100 reps in 7 minutes 35 seconds
Squats @ 25kg 120 reps in 6 minutes 35 seconds
10 min incline walking on treadmill

Stretching & foamrolling

pemtca

21/01/2016 Month 7 Week 4 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 1 x 5 @ 60kg, 2 x 5 @ 62.5kg

Superset:
Romanian Deadlift 3 x 6 @ 62.5kg
Barbell Floor Press 3 x 10 @ 26.5kg

Band parallel grip pull-up 3 x 3

Feet elevated glute bridge 2 x 30 (9kg)

Superset:
Half kneeling band anti-rotation hold 2 x 10 seconds e/s
Feet elevated plank 1 x 45 secs, 1 x 40 secs (higher elevation)

Stretching & Foam Rolling

pemtca

22/01/2016 Month 7 Week 4 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 @ 85kg
Band hip rotation 3 x 10 e/s

Deficit Side Lunge 2 x 10 e/s @ 17.5kg

Swiss ball pike 2 x 10

Side plank with abduction 2 x 10 e/s

Leg Press 5 x 5 @ 106.5

Seated band abductions 9 x 20 (3 upright, 3 leaning forward, 3 leaning back)

Loads of stretching

pemtca

25/01/2016 Month 8 Week 1 (Deload week) Workout A

Warmup & mobility 10 mins

Superset:
Hip Thrust Isohold 3 x 30 seconds (44kg)
Seated band abduction 3 x 25

Superset:
T-Bar Row 3 x 8 (machine weight only)
Staggered push-ups 3 x 5 e/s

Front-loaded deficit lunge 3 x 8 e/s @ 14kg

Blackbird 2 x 5 @ 2 x 2kg db

Deep squat landmine 2 x 6 rotations @ 14kg

Banded hip thrust 3 x 20, with 20 abductions after each set

pemtca

26/01/2016 Month 8 Week 1 (Deload Week) Workout B

Warmup & mobility 10 mins

Block Pulls 3 x 5 @ 60kg

Bench Press 3 x 5 @ 25kg

Single-leg Box Squat 3 x 5 e/s BW

Glute Bridge 3 x 10 @ 54kg

Back Extension 3 x 15 BW

One-arm lat pulldown/side crunch 3 x 8 e/s @ 25 on cable machine

Double-banded glute bridge 3 x 20, with 20 abductions

Stretching & foam rolling

pemtca

27/01/2016 Month 8 Week 1 Conditioning

Just some light cardio today - 10 mins on treadmill (incline walk), 10 mins on bike & 10 mins on cross-trainer

pemtca

28/01/2016 Month 8 Week 1 (Deload Week) Workout C

Warmup & mobility 10 mins

Conventional Deadlift
5 x 1 @ 65kg

Superset:
Snatch-grip underhand row 3 x 5 @ 14kg
Standing one-arm shoulder press 3 x 5 e/s @ 6kg

DB Walking lunge, SLRDL combo 3 x 16 steps @ 2 x 6kg db

Shoulders-elevated Single leg hip thrust 2 x 15 e/s

Band hip rotation isohold 3 x 10 secs e/s

Straight-leg sit-up 2 x 10

Stretching & foam rolling

pemtca

20/01/2016 Month 8 Week 1 (Deload Week) Workout D

Warmup & mobility 10 mins

Barbell glute bridge pause rep 3 x 5 @ 54kg (hold for 5 secs at top)

Wide-stance squat 3 x 5 @ 40kg

Roundabout KB Swing 2 x 10 @ 8kg

Bulgarian Split-Squat 1 x 30 e/s BW

Farmer's carry 2 x 50 steps @ 2 x 12.5kg db

Band hip thrust 3 x 20

Stretching & foam rolling

pemtca

1/2/16 Month 8 Week 2 Workout A

Warmup & mobility 10 mins

Superset:
Hip Thrust Isohold 3 x 60 seconds (44kg)
Seated band abduction 3 x 25

Superset:
T-Bar Row 3 x 8 (added 2.5kg)
Staggered push-ups 3 x 5 e/s

Front-loaded deficit lunge 3 x 8 e/s @ 20kg

Blackbird 2 x 10 @ 2 x 2kg db

Deep squat landmine 2 x 10 rotations @ 14kg

Leg Press 110kg 3 x 6

Stretching

pemtca

2/2/2016 Month 8 Week 2 Workout B

Warmup & mobility 10 mins

Block Pulls warmup 1 x 5 @ 60kg, 1 x 5 @ 70kg, 1 x 5 @ 75kg
3 x 5 @ 80kg

Bench Press warmup 1 x 10 @ 20kg, 1 x 5 @ 3kg
3 x 5 @ 35kg

Single-leg Box Squat 3 x 5 e/s 7.5kg

Glute Bridge warmup 1 x 10 @ 54kg, 1 x 10 @ 64kg
3 x 10 @ 74kg

Back Extension 3 x 15 @ 5kg

One-arm lat pulldown/side crunch 3 x 8 e/s @ 70 on cable machine

Stretching & foam rolling

pemtca

3/2/16 Month 8 Week 2 Conditioning

Barbell complex @ 20kg
Romanian Deadlift
Bent-over row
Overhead Press
Front Squat
8/6/4/2
Jumping Jacks 20/20/15/15
2 mins rest between 1st two rounds, 1 min rest between 2nd two
then
3 rounds of
Feet elevated hip thrust x 20
Back extension x 20
1 min rest between rounds

5 mins incline walking on treadmill

Stretching

pemtca

4/02/2016 Month 8 Week 2 Workout C

Warmup & mobility 10 mins

Conventional Deadlift
Warmup 1 x 8 @ 50kg, 1 x 6 @ 60kg, 1 x 4 @ 70kg 1 x 3 @ 75kg then
2 x 1 @ 80kg
3 x 1 @ 82.5kg

Superset:
Snatch-grip underhand row 3 x 6 @ 24kg
Standing one-arm shoulder press 3 x 6 e/s @ 7.5kg

DB Walking lunge, SLRDL combo 3 x 16 steps @ 2 x 8kg db

Shoulders-elevated Single leg hip thrust 2 x 20 e/s

Band hip rotation isohold 3 x 15 secs e/s

Straight-leg sit-up 2 x 15

Stretching & foam rolling

pemtca

5/02/2016 Month 8 Week 2 Workout D

Warmup & mobility 10 mins

Barbell glute bridge pause rep
Warmup - 1 x 10 @ 54kg, 1 x 8 @ 64kg, then
3 x 5 @ 74kg (hold for 5 secs at top)

Wide-stance squat
Warmup - 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 45kg 1 x 5 @ 50kg, then
3 x 5 @ 55kg

Roundabout KB Swing 2 x 10 @ 12kg

Bulgarian Split-Squat 1 x 30 e/s 2 x 5kg db (nearly killed me....)

Farmer's carry 2 x 50 steps @ 2 x 20kg db

Stretching & foam rolling

pemtca

8/02/2016 Month 8 Week 3 Workout A

Warmup & mobility 10 mins

Superset:
Hip Thrust Isohold 3 x 60 seconds (47.5kg)
Seated band abduction 3 x 25 (heavy band)

Superset:
T-Bar Row 3 x 8 (added 5kg)
Staggered push-ups 3 x 6 e/s

Front-loaded deficit lunge 3 x 8 e/s @ 22.5kg

Blackbird 2 x 10 @ 2 x 3kg db

Deep squat landmine 2 x 10 rotations @ 15.25kg

Double banded glute bridge with abductions 3 x 20, 20 abductions

Stretching

pemtca

9/02/2016 Month 8 Week 3 Workout B

Warmup & mobility 10 mins

Block Pulls warmup 2 x 5 @ 60kg, 1 x 5 @ 70kg
3 x 5 @ 82.5kg

Bench Press warmup 2 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg
1 x 5, 2 x 4 @ 37.5kg

Single-leg Box Squat 3 x 5 e/s 10kg

Glute Bridge 3 x 10 @ 79kg

Back Extension 3 x 15 @ 7kg

One-arm lat pulldown/side crunch 3 x 8 e/s @ next one up from 70 (no marker on it!) on cable machine

Stretching & foam rolling

pemtca

10/02/2016 Month 8 Week 3 Conditioning

4 rounds of
Single leg glute bridge x 15 e/s
Hip hinge with posterior pelvic tilt x 15
Donkey kick into fire hydrant x 12 e/s
Plank with hip extension into lateral raise x 12 e/s
1 min rest between rounds
then 2 rounds of
RDL x 30
Overhead press x 10
20kg barbell

Stretching

pemtca

11/02/2016 Month 8 Week 3 Workout C

Warmup & mobility 10 mins

Conventional Deadlift
Warmup 1 x 5 @ 60kg, 1 x 5 @ 65kg, 1 x 3 @ 70kg 1 x 2 @ 75kg, 1 x 1 @ 80 then
2 x 1 @ 85kg
3 x 1 @ 87.5kg

Superset:
Snatch-grip underhand row 3 x 6 @ 25kg
Standing one-arm shoulder press 3 x 6 e/s @ 8kg

DB Walking lunge, SLRDL combo 3 x 16 steps @ 2 x 9kg db

Shoulders-elevated Single leg hip thrust 2 x 20 e/s

Band hip rotation isohold 3 x 20 secs e/s

Straight-leg sit-up with 5kg db 2 x 10

Stretching

pemtca

13/2/16 Month 8 Week 3 Workout D

Warmup & mobility 10 mins

Barbell glute bridge pause rep
Warmup - 1 x 10 @ 44kg, 1 x 8 @ 54kg, 1 x 6 @ 64, then
3 x 5 @ 76.5kg (hold for 5 secs at top)

Wide-stance squat
Warmup - 1 x 10 @ 20kg, 1 x 10 @ 25kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg, then
3 x 5 @ 57.5kg

Roundabout KB Swing 2 x 10 @ 16kg

Bulgarian Split-Squat 1 x 30 e/s 2 x 6kg db

Farmer's carry 2 x 50 steps @ 2 x 22.5kg db

Double-banded glute bridge 3 x 20 with abductions

Stretching & foam rolling

pemtca

15/02/16 Month 8 Week 4 Workout A

Warmup & mobility 10 mins

Superset:
Hip Thrust Isohold 3 x 60 seconds (50kg)
Seated band abduction 3 x 30 (heavy band)

Superset:
T-Bar Row 3 x 8 (added 6.25kg)
Staggered push-ups 3 x 7 e/s

Front-loaded deficit lunge 3 x 8 e/s @ 25kg

Blackbird 2 x 6 @ 2 x 4kg db

Deep squat landmine 2 x 10 rotations @ 16.5kg

Band hip thrust 3 x 20
Seated abductions 9 x 20 (3 leaning forward, 3 upright, 3 leaning back)

Stretching

pemtca

16/02/2016 Month 8 Week 4 Workout B

Warmup & mobility 10 mins

Block Pulls warmup 1 x 5 @ 60kg, 1 x 5 @ 70kg 1 x 3 @ 75kg
3 x 5 @ 85kg (did something to my lower back in the very last rep but seems ok now)

Bench Press warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg
2 x 5, 1 x 4 @ 37.5kg, and just for fun 1 x 1 @ 40kg (just about.. but PR all the same)

Single-leg Box Squat 3 x 6 e/s 10kg

Glute Bridge 3 x 10 @ 81.5kg

Back Extension 3 x 15 @ 8kg

One-arm lat pulldown/side crunch 3 x 8 e/s @ two up from 70 (no marker on it!) on cable machine

Stretching

pemtca

17/02/2016 Month 8 Week 4 Conditioning

3 mins on bike to warmup

4 rounds of:

Static lunge & pulsed lunge 10 of each e/s
Overhead squat x 20
Plank 30 secs
Side plank 30 secs e/s

1 min rest between sets

3 x 10 Push-press, 30 secs rest between sets

Loads of stretching

pemtca

18/02/2016 Month 8 Week 4 Workout C

Warmup & mobility 10 mins

Conventional Deadlift
Warmup 1 x 5 @ 60kg, 1 x 5 @ 65kg, 1 x 3 @ 70kg 1 x 2 @ 75kg, 1 x 2 @ 80 then
5 x 1 @ 90kg (PR!)

Superset:
Snatch-grip underhand row 3 x 6 @ 27.5kg
Standing one-arm shoulder press 3 x 6 e/s @ 9kg

DB Walking lunge, SLRDL combo 3 x 20 steps @ 2 x 10kg db

Shoulders-elevated Single leg hip thrust 2 x 20 e/s

Band hip rotation isohold 3 x 20 secs e/s

Straight-leg sit-up with 5kg db 2 x 15

Stretching

pemtca

19/02/2016 Month 8 Week 4 Workout D

Warmup & mobility 10 mins

Barbell glute bridge pause rep
Warmup - 1 x 10 @ 54kg, 1 x 8 @ 64kg, 1 x 6 @ 74, then
3 x 5 @ 79kg (hold for 5 secs at top)

Wide-stance squat
Warmup - 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg, then
3 x 5 @ 60kg

Roundabout KB Swing 2 x 10 @ 16kg

Bulgarian Split-Squat 1 x 30 e/s 2 x 7kg db

Farmer's carry 2 x 50 steps @ 2 x 25kg db

Double-banded glute bridge 3 x 20 with abductions

Stretching & foam rolling

pemtca

22/02/2016 Month 9 Week 1 Workout A

Warmup & mobility 10 mins

Deadlift 1 x 20 @ 60kg

Hipthrust 1 x 10 @ 60kg (warmup)
1 x 12 @ 75kg
1 x 8 @ 80kg
1 x 6 @ 85kg
1 x 4 @ 90kg

Superset:
Staggered push-ups 3 x 4 each way
Bent-over row 3 x 8/8/6 @ 2 x 15kg db

Reverse Hyper Frog kicks 2 x 25 (slow tempo)
Body saw 3 x 10

Glute finisher:
Band glute bridge frog position 1 x 20
Frog position abduction 1 x 20
Band Glute bridge 1 x 20
Glute bridge abduction 1 x 20
Band side step 1 x 20 e/s
Band kickback 1 x 15 e/s
Band sumo steps 1 x 20 forward & back

Stretching

pemtca

23/02/2016 Month 9 Week 1 Workout B

Warmup & mobility 10 mins

Bulgarian Split Squats 3 x 5 @ 2 x 15kg db

American Hip Thrust
warmup: 1 x 8 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 5 @ 90kg
then
1 x 5 @ 100kg
2 x 5 @ 105kg

Superset:
Band blackbird 3 x 6
Alternating Bent-Over Row 3 x 8 e/s @ 10kg

Superset:
Bench hop-over 3 x 5 e/s
Duck walk 3 x 10 steps

Med ball tight rotation 3 x 20 @ 9kg

Glute finisher:
Feet elevated band glute bridge 2 x 30
Band abduction 2 x 30
Core finisher:
DB Halo 3 x 8 e/s @ 6kg
Waiters Carry 3 x 12 steps e/s @ 6kg

Stretching

pemtca

24/02/16 Month 9 Week 1 Conditioning

Barbell complex @ 20kg
Front Squat x 8
Push-press x 8
Bent-over Row x 8
Romanian Deadlift x 8
4 rounds, 1 min rest between rounds

then
Frog position glute bridge with band 2 x 20
Frog abuctions 2 x 20
Band Glute Bridge 2 x 20
Band abduction 2 x 20
1 min rest between rounds

RKC Plank 2 x 30 secs
Side Plank 2 x 30 secs e/s

Feet elevated glute bridge 2 x 30
Band abduction 2 x 30

Stretching

pemtca

25/02/16 Month 9 Week 1 Workout C

Warmup & Mobility 10 mins

Pause squat warmup 1 x 10 @ 20kg, 1 x 6 @ 30kg, 1 x 5 @ 40kg, 1 x 3 @ 50kg
Pyramid
1 x 6 @ 55kg
1 x 8 @ 50kg
1 x 12 @ 45kg

Single-leg Good Morning 3 x 6 e/s @ 20kg

Superset:
One-arm shoulder press 3 x 8 e/s @ 9kg
High cable row 3 x 12 @ 70 on cable machine

Superset:
Low plank climber 2 x 10 e/s
Side-lying hip abduction 2 x 10 e/s

10 mins on treadmill highest incline walk

Stretching

pemtca

26/02/2016 Month 9 Week 1 Workout D

Warmup & mobility 10 mins

Hip thrust warmup 1 x 8 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg
Hip thrust with 5 sec. pause at top 3 x 5 @ 90kg

Stability ball leg curl with abduction 2 x 20

Walking lunge 2 x 24 steps @ 2 x 17.5kg db

Kettlebell swing 1 x 30 @ 16kg

Conditioning circuit
Speed squats @ 20kg x 20
Kettlebell swings @ 16kg x 20
4 rounds

Band seated abduction 9 x 20 (3 upright, 3 leaning forward, 3 leaning back)

Stretching

pemtca

29/02/2016 Month 9 Week 2 Workout A

Warmup & mobility 10 mins

Deadlift 1 x 20 @ 62.5kg

Hipthrust 1 x 10 @ 60kg (warmup)
1 x 12 @ 77.5kg
1 x 8 @ 82.5kg
1 x 6 @ 87.5kg
1 x 4 @ 92.5kg

Superset:
Staggered push-ups 3 x 4 each way
Bent-over row 3 x 8 @ 2 x 15kg db

Reverse Hyper Frog kicks 2 x 25 (slow tempo)
Body saw 3 x 10

Glute finisher:
Band glute bridge frog position 2 x 20
Frog position abduction 2 x 20
Band Glute bridge 2 x 20
Glute bridge abduction 2 x 20
Band side step 1 x 20 e/s
Band kickback 1 x 15 e/s
Band sumo steps 1 x 20 forward & back

Core finisher:
Dumbbell Halo 8kg 2 x 8 e/s
Waiter's Carry 8kg 2 x 20 e/s

Stretching