Strong Curves Log

Alf Veedersane

Missed opportunity for a Bunz 'n' Gunz superset

pemtca

Runs as follows:
7/4/15 5.65km in 34.5minutes
9/4/15 5.72km in 32 minutes
10/4/15 5.71km in 34 minutes

Can't wait to get back to the gym on Monday...

pemtca

Back at it today
13/4/15 Workout A Week 9

Superset:
Barbell Hip Thrust (Rest/pause method) 65kg 3 x 6+1+1+1
Feet-elevated push-up 3 x 5/6/5

Superset:
Barbell Zercher Squat 3 x 10 @ 20kg/22.5kg/22.5kg
Inverted Row 3 x 8

Sumo Deadlift 60kg 3 x 6, supersetted with:
X-band walk 1 x 20
Dumbbell Swiss ball crunch 5kg 1 x 20
Cable rotary hold 31.5kg 1 x 15secs each side

20 mins on the elliptical

Stretching & foam rolling

eclectichoney

pemtca wrote: »

Barbell Zercher Squat 3 x 10 @ 20kg/22.5kg/22.5kg

Had to google this, jaysus :eek:

Is it sore on your elbows/inside of your arms at all?

Given my total inability to do a front squat with even an empty bar I feel the zercher would probably elude me too

pemtca

eclectichoney wrote: »

Had to google this, jaysus :eek:

Is it sore on your elbows/inside of your arms at all?

Given my total inability to do a front squat with even an empty bar I feel the zercher would probably elude me too

It's not as bad as I thought it would be, but I kept it light. Feels a bit awkward, though, but not nearly as awkward as the front squat positioning

pemtca

14/04/2015 - Week 9 Workout B

Warm-up & Mobility 10mins

Superset
Hip-thrust (constant tension method) 40kg 3 x 16
Parallel pull-ups (band assisted) 3x3

Superset:
Bulgarian Split-Squat 2 x 10kg db 3 x 10e/s
Incline Bench Press 25kg 3 x 8

Gliding leg curls 3 x 10/10/9 (I know. I never heard of them either https://www.youtube.com/watch?v=KlCOhWuPGBU ) Looking at the video I don't think my bench was high enough
supersetted with:
Cable hip rotation 13.5 on cable machine 1 x 10 e/s
Body Saw (never heard of this one either https://www.youtube.com/watch?v=MsjGpUH2hg0 ) 1 x 10
Half-kneeling cable anti-rotation press 1 x 10 e/s (13.5 on cable machine)

Finisher:
30 squats
5 burpees
30 sit-ups
5 burpees
30 second plank
5 burpees

Stretching & foam rolling

pemtca

Did 5.62km yesterday lunchtime in 30:15 - average pace 5:23 per km, fastest km 5:04. Happy with that.

eclectichoney

pemtca wrote: »

14/04/2015
Hip-thrust (constant tension method) 40kg 3 x 16

Can I ask, what does constant tension method mean? Sounds even more painful than normal

pemtca

eclectichoney wrote: »

Can I ask, what does constant tension method mean? Sounds even more painful than normal

It's when the bar doesn't touch the ground on each rep, so there's no resting!
https://www.youtube.com/watch?v=vWyuEYJtdR4

eclectichoney

Ah cool thanks - I am still using a plate and only go to about an inch above the ground on each rep so I guess I am doing the same. Gotta progress to the bar soon I think

pemtca

16/04/15 Week 9 Workout A

Warmup & mobility 10mins

Superset:
Barbell Hip Thrust (Rest/pause method) 67.5kg 3 x 6+1+1+1
Feet-elevated push-up 3 x 6

Superset:
Barbell Zercher Squat 3 x 8 @ 25kg
Inverted Row 3 x 8

Sumo Deadlift 60kg 3 x 8/6/6 (forgot the liquid chalk so grip was going on these)

X-band walk 1 x 20
Dumbbell Swiss ball crunch 6kg 1 x 20
Cable rotary hold 31.5kg 1 x 15secs each side

Stretching

pemtca

Ran today at lunchtime but did something to my knee in the middle of it. Hurts to walk now

eclectichoney

Señor Fancy Pants

pemtca wrote: »

Ran today at lunchtime but did something to my knee in the middle of it. Hurts to walk now

Ah fcuk!

Peas....get 65,000 peas onto that knee! Take it easy on it, your training is looking real good, twould be a shame to muck it up.

pemtca

Good news is it's feeling a lot better this morning! Doesn't hurt to walk anyhow won't run on it over the weekend just in case.
17/04/15 Workout C Week 9

Warmup & mobility 10 mins

Superset:
American Deadlift 3 x 5 @ 70kg
Dumbbell chest-supported row 3 x 6 @ 2 x 14kg db

Superset:
Dumbbell step-up/reverse lunge combo 3 x 8 @ 2 x 6kg db
Single-arm dumbbell military press 3 x 8 @ 10kg

Prisoner single-leg back extension 3 x 10 e/s, supersetted with:

Side-lying hip raise 1 x 12 e/s
Hanging leg raise 1 x 12
Plank 1 x 60seconds

conditioning circuit - 4 x 20secs on/10secs off of each:
Kettlebell swing 16kg
Single leg glute bridge
High step-up
Wall sit
Plank

10mins on bike & 10 mins on elliptical (no effect on knee, yaay!)

Stretching

pemtca

20/04/2015 Week 10 Workout A

Warmup & mobility 10mins

Superset:
Barbell Hip Thrust (Rest/pause method) 70kg 3 x 6+1+1+1
Feet-elevated push-up 3 x 7

Superset:
Barbell Zercher Squat 3 x 10 @ 25kg
Inverted Row 3 x 9/10/9

Sumo Deadlift 60kg 3 x 8, supersetted with:

X-band walk 1 x 20
Dumbbell Swiss ball crunch 7kg 1 x 20
Cable rotary hold 31.5kg 1 x 15secs each side

Conditioning Circuit

Seated band abduction leaning forwards
Seated band abduction upright
Seated band abduction leaning backwards
Pulsed lunges
Mountain Climbers
4 rounds of each @ 20secs on/10secs off
then
Leg press machine @ 130 (lbs?, so 59kg) 30secs on/30secs off for 5 mins
Never did these before, so tested up to 190 (2 reps). Couldn't move 210 at all.
5 mins on elliptical

Stretching

Triceratops Ballet

70kg hip thrust :eek:

eclectichoney

dottie_lottie wrote: »

70kg hip thrust :eek:

I know :eek:

For a long time I have suspected that "pemtca" actually *is* Bret Contreras and just uses an alias to avoid attention :pac::pac:

eclectichoney

pemtca wrote: »

Leg press machine @ 130 (lbs?, so 59kg) 30secs on/30secs off for 5 mins
Never did these before, so tested up to 190 (2 reps). Couldn't move 210 at all.

I'd say that's 130 in kgs.... especially with your glutes

You can usually 'lift' a lot more on the leg press machine than you can squat because of the angle and the fact you are not also lifting/supporting your bodyweight.

pemtca

eclectichoney wrote: »

I know :eek:

For a long time I have suspected that "pemtca" actually *is* Bret Contreras and just uses an alias to avoid attention :pac::pac:

I just watched on Instagram a much smaller girl than me hip-thrust 100kg!! Made me feel very inadequate!

pemtca

21/04/2015 Week 10 Workout B

Warm-up & Mobility 10mins

Superset
Hip-thrust (constant tension method) 40kg 3 x 18
Parallel pull-ups (band assisted) 3x3

Superset:
Bulgarian Split-Squat 2 x 12kg db 3 x 8e/s
Incline Bench Press 25kg 3 x 9

Gliding leg curls 3 x 10
supersetted with:
Cable hip rotation 13.5 on cable machine 1 x 12 e/s
Body Saw 1 x 10
Half-kneeling cable anti-rotation press 1 x 12 e/s (13.5 on cable machine)

Stretching & foam rolling

pemtca

5.7km in just over 32 minutes yesterday at lunchtime. Knee felt fine

pemtca

23/04/2015 Week 10 Workout A

Superset:
Barbell Hip Thrust (Rest/pause method) 70kg 3 x 6+1+1+1
Feet-elevated push-up 3 x 7

Superset:
Barbell Zercher Squat 3 x 8 @ 27.5kg
Inverted Row 3 x 10

Sumo Deadlift 62.5kg 3 x 6, supersetted with:

X-band walk 1 x 20
Dumbbell Swiss ball crunch 8kg 1 x 20
Cable rotary hold 31.5kg 1 x 20secs each side

Leg press machine @ 190lbs 30secs on/30secs off for 5 mins
Tested up to 250lbs doing it properly this time (i.e. I found the handles - makes a big difference:o)
10 minutes of arseing around trying to take a photo for Instagram :o

Stretching

pemtca

5.72km in around 33 minutes yesterday lunchtime

24/04/15 Week 10 Workout C

Warmup & mobility 10 mins

Superset:
American Deadlift 3 x 5 @ 72.5kg
Dumbbell chest-supported row 3 x 7 @ 2 x 14kg db

Superset:
Dumbbell step-up/reverse lunge combo 3 x 10 @ 2 x 6kg db
Single-arm dumbbell military press 3 x 9 @ 10kg

Prisoner single-leg back extension 3 x 12 e/s, supersetted with:

Side-lying hip raise 1 x 14 e/s
Hanging leg raise 1 x 14
Plank 1 x 60seconds

conditioning circuit 30secs on/30secs off for 10 minutes alternating:
Single leg glute bridge
High step-up

15 mins on elliptical

Stretching

eclectichoney

pemtca wrote: »

Prisoner single-leg back extension 3 x 12 e/s

Tried these a few days ago for the laugh after seeing them in your log - normally do them with 2 legs and a plate. Found them really tough - my upper body and back kept wanting to turn to compensate I guess - gotta work on my stability and form I guess. Thanks for giving me the idea

coffee_cake

Is that these???
https://www.youtube.com/watch?v=vx0jZBEmZcE

Alf Veedersane

bluewolf wrote: »

Is that these???
https://www.youtube.com/watch?v=vx0jZBEmZcE

They're back extensions with hands behind the head in the 'prisoner position', which apparently isn't flexing your glutes like your life depends on it.

pemtca

eclectichoney wrote: »

Tried these a few days ago for the laugh after seeing them in your log - normally do them with 2 legs and a plate. Found them really tough - my upper body and back kept wanting to turn to compensate I guess - gotta work on my stability and form I guess. Thanks for giving me the idea

Yep back extensions are much tougher than they look, particularly single-leg ones!

pemtca

27/04/2015 Week 11 Workout A

Warmup & mobility - 10 mins

Superset:
Barbell Hip Thrust (Rest/pause method) 72.5kg 3 x 6+1+1+1
Feet-elevated push-up 3 x 8

Superset:
Barbell Zercher Squat 3 x 10 @ 27.5kg
Inverted Row 3 x 8 (lower bar)

Sumo Deadlift 62.5kg 3 x 8, supersetted with:

X-band walk 1 x 20
Dumbbell Swiss ball crunch 9kg 1 x 20
Cable rotary hold 31.5kg 1 x 25secs each side

20secs on 10secs off x 4 of each of:
High step-up
Single leg glute bridge
Spiderman crawl
Plank
Mountain climbers


Leg press machine @ 170lbs 30secs on/30secs off for 5 mins

5mins on elliptical

Stretching

pemtca

forgot to put in yesterday's slow 5.8km run