Strong Curves Log

pemtca

8/03/2016 Month 9 Week 2 Workout C

Been out of action for a week with a bad dose of flu - still wrecked after it so not firing on all cylinders yet

Warmup & Mobility 10 mins

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

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 with band

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

Stretching

pemtca

9/3/16 Month 9 Week 2 Conditioning

10 mins highest incline walking on treadmill
3 x 10 front squats @ 20kg, 3 x 10 bw squats
4 x 10 kb swings @ 16kg
5 mins on stepper, max effort

Stretching

pemtca

10/03/2016 Month 9 Week 2 Workout D

Warmup & mobility 10 mins

Hip thrust warmup 1 x 10 @ 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 15kg db

Kettlebell swing 1 x 30 @ 16kg

5 mins incline walk on treadmill
5 mins on stepper

Stretching

pemtca

11/03/2016 Month 9 Conditioning (2)

Barbell complex @ 20kg - 4 rounds of:
Back squat x 10
Lunge x 10 e/s
Good morning x 10

Frog position glute bridge with band 2 x 20
Frog position abduction 2 x 20
Glute bridge with band 2 x 20
Abduction 2 x 20

Side step with band 2 x 20 e/s
Kickback with band 2 x 15 e/s
Sumo step 2 x 20 forward & back

Dumbbell halo 3 x 8 e/s
Waiters walk 3 x 20 steps e/s (9kg db)

10 mins on treadmill highest incline
5 mins on stepper

Stretching

pemtca

14/03/2016 Month 9 Week 3 Workout A

Warmup & mobility 10 mins

Deadlift 1 x 20 @ 65kg (had to rest a bit after 15)

Hipthrust 1 x 10 @ 60kg 1 x 8 @ 70kg (warmup)
1 x 12 @ 80kg
1 x 8 @ 85kg
1 x 6 @ 90kg
1 x 4 @ 95kg

Superset:
Staggered push-ups 3 x 4 each way
Bent-over row 3 x 6 @ 2 x 17.5kg db

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

Seated abductions 6 x 20 (2 leaning forward, 2 upright, 2 leaning back)

Stretching

pemtca

15/03/2016 Month 9 Week 3 Workout B

Warmup & mobility 10 mins

Bulgarian Split Squats 3 x 5 @ 2 x 17.5kg db

American Hip Thrust
warmup: 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 5 @ 90kg
then
3 x 5 @ 105kg

Superset:
Band blackbird 3 x 8
Alternating Bent-Over Row 3 x 8 e/s @ 12.5kg db

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
Band kickback 2 x 20 e/s
Band standing abduction 2 x 20 e/s

Stretching

pemtca

16/03/2016 Month 9 Week 3 Conditioning

Dumbbell complex (2 x 8kg)

Front Squat x 12
Alternating Row x 10 e/s
Single leg RDL x 8 e/s
Renegade Row x 5 e/s

4 rounds, 90 secs rest between rounds

then
10 mins treadmill walking on highest incline
5 mins flat out on stepper

Foam rolling & stretching

pemtca

17/03/2016 Month 9 Week 3 Workout C

Warmup & Mobility 10 mins

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

Single-leg Good Morning 3 x 6 e/s @ 22.5kg

Superset:
One-arm shoulder press 1 x 8, 2 x 6 e/s @ 10kg
High cable row 3 x 12 @ 6 plates

Superset:
Low plank climber 2 x 12 e/s
Side-lying hip abduction 2 x 12 e/s

Stretching

pemtca

18/03/2016 Month 9 Week 3 Workout D

Warmup & mobility 10 mins

Hip thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg
Hip thrust with 5 sec. pause at top 3 x 5 @ 92.5kg

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

Stretching

pemtca

21/03/2016 Month 9 Week 4 Workout A

Warmup & mobility 10 mins

Deadlift 1 x 20 @ 65kg (had to rest a bit after 17)

Hipthrust 1 x 8 @ 60kg 1 x 8 @ 70kg (warmup)
1 x 12 @ 82.5kg
1 x 8 @ 87.5kg
1 x 6 @ 92.5kg
1 x 4 @ 100kg

Superset:
Staggered push-ups 3 x 4 each way
Bent-over row 3 x 8 @ 2 x 17.5kg db

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

Glute finisher
Band kickback 2 x 20 e/s
Band abduction 2 x 20 e/s
Glute bridge with band 2 x 20
Glute bridge band abduction 2 x 20

Stretching & foam rolling

pemtca

22/03/2016 Month 9 Week 4 Workout B

Warmup & mobility 10 mins

Bulgarian Split Squats 3 x 6 @ 2 x 17.5kg db

American Hip Thrust
warmup: 1 x 8 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 6 @ 90kg, 1 x 6 @ 100kg
then
3 x 5 @ 110kg

Superset:
Band blackbird 3 x 8
Alternating Bent-Over Row 3 x 8 e/s @ 2 x 12.5kg/15kg/15kg db

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

Med ball tight rotation 3 x 20 @ 10kg

Glute & ab finisher:
Seated band abductions 6 x 20
Dumbbell halo 3 x 8 e/s @ 8kg
Waiter's carry 3 x 20 steps e/s @ 8kg

Stretching & foam rolling

Alf Veedersane

You're gonna have to add a Glossary somewhere for your workouts

pemtca

23/03/2016 Month 9 Week 4 Conditioning

Warmup & mobility 10 mins

Deadlifts @ 50kg 5 x 15
Squats @ 30kg 5 x 10

2 rounds of
Swiss ball Jack-knife x 10
Swiss ball toe taps x 10 e/s
KB Swing @ 18kg x 15
Single Leg KB RDL @ 18kg x 10 e/s

Stretching

pemtca

24/03/2016 Month 9 Week 4 Workout C

Warmup & Mobility 10 mins

Pause squat warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg,
Pyramid
1 x 6 @ 57.5kg
1 x 8 @ 52.5kg
1 x 12 @ 47.5kg

Single-leg Good Morning 3 x 6 e/s @ 25kg

Superset:
One-arm shoulder press 3 x 8 e/s @ 10kg
High cable row 3 x 12 @ 7 plates

Superset:
Low plank climber 2 x 15 e/s
Side-lying hip abduction 2 x 15 e/s

Double Banded hip thrust 3 x 20
Band abduction 3 x 20

Stretching & foam rolling

pemtca

25/03/2016 Month 9 Week 4 Workout D

Warmup & mobility 10 mins

Hip thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 6 @ 85kg
Hip thrust with 5 sec. pause at top 3 x 5 @ 95kg

Stability ball leg curl with abduction 2 x 20

Walking lunge 2 x 26 steps @ 2 x 17.5kg db

Kettlebell swing 1 x 30 @ 16kg

10 mins treadmill walking on highest incline
5 mins flat out on stepper

Stretching & foam rolling

pemtca

28/03/2016 Month 10 Week 1 (Deload week) Workout A

Warmup & mobility 10 mins

Back Squat 3 x 5 @ 40kg

Hipthrust 1 x 10 @ 60kg, 2 x 5 @ 65kg

3 x 3 neutral grip pullup (negatives)

Bench Press 3 x 6 @ 25kg

Band standing abduction 1 x 30

10mins on rower, 10 mins on treadmill (walking, highest incline)

Stretching & foam rolling

pemtca

29/03/2016 Month 10 Week 1 (Deload week) Workout B

Warmup & mobility 10 mins

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

Dumbbell feet up press 3 x 6 @ 2 x 6kg db

Cable Serrano Press 3 x 6 (2 plates on cable machine)

Superset:
Band reverse hyper 3 x 10
Weighted deadbug 3 x 10 e/s @ 2kg db

10 mins incline walking on treadmill
Glute finisher
Band glute bridge 3 x 20
Band abduction 2 x 20

Stretching & foam rolling

pemtca

30/03/2016 Month 10 Week 1 Conditioning

Barbell complex:
Front Squat
Overhead press
Bent over row
Romanian Deadlift
5 x 8 @ 20kg

5 mins treadmill
5 mins bike
5 mins rower
5 mins stepper
5 mins treadmill

Stretching & foam rolling

pemtca

31/03/2016 Month 10 Week 1 (Deload week) Workout C

Warmup & mobility 10 mins

Deadlift 1 x 5 @ 60kg, 2 x 3 @ 65kg, 1 x 1 @ 70kg

Single arm dumbell row 3 x 8 @ 10kg

Walking db lunge 2 x 16 steps @ 2 x 8kg db

Barbell push-press 3 x 5 @ 14kg

Reverse hyper 2 x 20

Stretching & foamrolling

pemtca

1/04/2016 Month 10 Week 1 (Deload week) Workout D

Warmup & mobility 10 mins

Barbell glute bridge 3 x 10 @ 54kg

DB Contralateral load deficit Bulgarian Split Squat 3 x 6 e/s @ 7.5kg

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

Cable woodchop 2 x 12 e/s

Swiss ball db crunch 2 x 25 @ 6kg

Stretching & foam rolling

pemtca

4/04/2016 Month 10 Week 2 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 5 @ 55kg
working sets:
3 x 5 @ 62.5kg

Hipthrust warmup 1 x 10 @ 60kg
working sets:
1 x 10 @ 85kg, 2 x 5 @ 95kg

3 x 3 neutral grip pullup (negatives)

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

Band standing abduction 1 x 30 e/s

Stretching & foam rolling

pemtca

5/04/2016 Month 10 Week 2 Workout B

Warmup & mobility 10 mins

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

Dumbbell feet up press warmup 1 x 10 @ 2 x 7.5kg, 1 x 8 @ 1 x 10kg
Working set: 3 x 6 @ 2 x 12.5kg 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 @ 3kg db

Glute finisher:
Band glute bridge feet elevated 3 x 20
Band abduction 2 x 20
Standing band abduction 3 x 10 e/s
Standing band kickback 3 x 10 e/s
Seated band abduction 9 x 20 (3 upright, 3 leaning back, 3 leaning forward)

Stretching & foam rolling

pemtca

6/04/2016 Month 10 Week 2 Conditioning

Barbell complex @ 20kg
Front Squat
Push-Press
Bent-over Row
Romanian Deadlift
4 rounds of 10 reps of each, then
Lunge/squat/lunge/squat x 3 rounds of 10 reps (killer!)
then
3 rounds of feet-elevated glute bridge x 20, back extension x 20

Stretching & foam rolling

pemtca

7/04/2016 Month 10 Week 2 Workout C

Warmup & mobility 10 mins

Deadlift warmup:
1 x 10 @ 60kg
1 x 8 @ 70kg
1 x 6 @ 75kg
Working sets:
1 x 5 @ 80kg, 2 x 3 @ 82.5kg, 1 x 1 @ 87.5kg

Single arm dumbell row 3 x 5 e/s @ 20kg

Walking db lunge 2 x 16 steps @ 2 x 15kg db

Barbell push-press 3 x 5 @ 30kg

Reverse hyper 2 x 20

Stretching & foamrolling

pemtca

8/04/2016 Month 10 Week 2 Workout D

Warmup & mobility 10 mins

Barbell glute bridge warmup:
1 x 10 @ 50kg
1 x 10 @ 60kg
1 x 10 @ 70kg
1 x 10 @ 82.5kg
1 x 10 @ 85kg
Working sets:
3 x 10 @ 90kg

DB Contralateral load deficit Bulgarian Split Squat 3 x 6 e/s @ 15kg

Chest-supported row 3 x 8 @ 2 x 12.5kg db

Cable woodchop 2 x 12 e/s

Swiss ball db crunch 2 x 25 @ 7kg

Stretching & foam rolling

pemtca

11/04/2016 Month 10 Week 3 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 @ 65kg

Hipthrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg
working sets:
1 x 10 @ 87.5kg, 2 x 5 @ 97.5kg

2 x 4, 1 x 3 neutral grip pullup (negatives)

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

Band standing abduction 1 x 30 e/s

Stretching & foam rolling

pemtca

12/04/2016 Month 10 Week 3 Workout B

Warmup & mobility 10 mins

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

Dumbbell feet up press warmup 1 x 10 @ 2 x 7.5kg, 1 x 6@ 2 x 10kg
Working set: 3 x 5 @ 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 @ 4kg db

Seated band abduction 5 x 20

Stretching & foam rolling

pemtca

13/04/2016 Month 10 Week 3 Conditioning

4 rounds, 1 min rest between rounds of:
Kettlebell swings x 15 @ 16kg
Reverse lunge off small step x 10 e/s
Feet elevated glute bridge x 30
High step-up x 10 e/s
RKC Plank x 30 secs

13 mins walking on treadmill @ highest incline

Loads of stretching & foam rolling

pemtca

14/04/2016 Month 10 Week 3 Workout C

Warmup & mobility 10 mins

Deadlift warmup:
1 x 10 @ 60kg
1 x 6 @ 70kg
Working sets:
1 x 5 @ 82.5kg, 2 x 3 @ 85kg, 1 x 1 @ 90kg

Single arm dumbell row 3 x 5 e/s @ 22.5kg

Walking db lunge 2 x 16 steps @ 2 x 17.5kg db

Barbell push-press 3 x 5 @ 32.5kg

Reverse hyper 2 x 20

Stretching & foamrolling

pemtca

15/04/2016 Month 10 Week 3 Workout D

Warmup & mobility 10 mins

Barbell glute bridge warmup:
1 x 10 @ 60kg
1 x 8 @ 70kg
1 x 8 @ 80kg

Working sets:
3 x 10 @ 92.5kg

DB Contralateral load deficit Bulgarian Split Squat 3 x 6 e/s @ 17.5kg

Chest-supported row 3 x 6/7/7 @ 2 x 15kg db

Cable woodchop 2 x 12 e/s

Swiss ball db crunch 2 x 25 @ 8kg

Adduction/Abduction Machines 3 x 20 each, alternating

Stretching & foam rolling