Strong Curves Log

eclectichoney

Alf Veedersane wrote: »

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.

And with one leg as an added 'bonus'

pemtca

28/04/2015 Week 11 Workout B

Warm-up & Mobility 10mins

Superset
Hip-thrust (constant tension method) 44kg 3 x 14
Parallel pull-ups (band assisted) 3x3

Superset:
Bulgarian Split-Squat 2 x 12kg db 3 x 9e/s
Incline Bench Press 25kg 3 x 10/9/10

Gliding leg curls 3 x 12
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

Harmless runs of 5.6km on Tuesday and around the same today.

30/04/2015 Week 11 Workout A

Warmup & mobility - 10 mins

Superset:
Barbell Hip Thrust (Rest/pause method) 75kg 3 x 6+1+1+1
Feet-elevated push-up 3 x 8

Superset:
Barbell Zercher Squat 3 x 8 @ 30kg
Inverted Row 3 x 8 (lower bar)

Sumo Deadlift 65kg 3 x 6, supersetted with:

X-band walk 1 x 20
Dumbbell Swiss ball crunch 10kg 1 x 20
Cable rotary hold 31.5kg 1 x 25secs each side

20secs on 10secs off x 4 of each of:
Seated band abduction leaning forward
Seated band abduction upright
Seated band abduction leaning back
Pulsing lunges
Mountain climbers

Leg press machine @ 190lbs 30secs on/30secs off for 5 mins

Stretching

eclectichoney

Any advice on barbell position and/or padding for the hip thrusts? Finding it very difficult to transition from plates to a bar - bar feels like it just won't balance and it's also kinda sore

I'm a little afraid to google hip thrust position

pemtca

eclectichoney wrote: »

Any advice on barbell position and/or padding for the hip thrusts? Finding it very difficult to transition from plates to a bar - bar feels like it just won't balance and it's also kinda sore

I'm a little afraid to google hip thrust position

Ha-ha understandable! I use one of those padded things that you see people using for squats something like this http://www.amazon.co.uk/York-Heavy-Duty-Barbell-Pad/dp/B0015ULUTE that just sits around the bar - makes it a lot more comfortable. You should be able to hold the bar to balance it, so your shoulder blades are just at the bench. This is a good article on set-ups http://bretcontreras.com/how-to-hip-thrust/
Hope this helps!

pemtca

1/05/15 Week 11 Workout C

Warmup & mobility 10 mins

Superset:
American Deadlift 3 x 5 @ 77.5kg
Dumbbell chest-supported row 3 x 8 @ 2 x 14kg db

Superset:
Dumbbell step-up/reverse lunge combo 3 x 12 @ 2 x 6kg db
Single-arm dumbbell military press 3 x 10 @ 10kg

Prisoner single-leg back extension 3 x 14 e/s, supersetted with:

Side-lying hip raise 1 x 15 e/s
Hanging leg raise 1 x 16
Plank 1 x 60seconds

conditioning circuit 30secs on/30secs off for 10 minutes of:
Single leg glute bridge
High step-up
Bicycle Crunch
Side plank with rotation

10 mins of 30secs spring 30secs rest on bike

Stretching

eclectichoney

Thanks a million bret.... I mean er... pemtca. Will give it a go

Alf Veedersane

pemtca wrote: »

Ha-ha understandable! I use one of those padded things that you see people using for squats something like this http://www.amazon.co.uk/York-Heavy-Duty-Barbell-Pad/dp/B0015ULUTE that just sits around the bar - makes it a lot more comfortable. You should be able to hold the bar to balance it, so your shoulder blades are just at the bench. This is a good article on set-ups http://bretcontreras.com/how-to-hip-thrust/
Hope this helps!

Go to a hardware shop or a builders providers and look for pipe insulation. Same idea as that York pad. You can just slot them onto the bar.

pemtca

Did 5.6km on Saturday morning, really show - knee is acting up a bit again.

4/5/15 Week 12 Workout A

Warmup & mobility - 10 mins

Superset:
Barbell Hip Thrust (Rest/pause method) 77.5kg 3 x 6+1+1+1
Feet-elevated push-up 3 x 9

Superset:
Barbell Zercher Squat 3 x 10 @ 30kg
Inverted Row 3 x 10 (lower bar)

Sumo Deadlift 65kg 3 x 7, supersetted with:

X-band walk 1 x 20
Dumbbell Swiss ball crunch 10kg 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
Bicycle crunch
Plank
Jump Squats/Pulsing lunges
10mins in total

10 mins on stepper

Stretching

pemtca

05/05/2015 Week 12 Workout B

Warm-up & Mobility 10mins

Superset
Hip-thrust (constant tension method) 44kg 3 x 16
Parallel pull-ups (band assisted) 3x3

Superset:
Bulgarian Split-Squat 2 x 12kg db 3 x 10e/s
Incline Bench Press 25kg 3 x 10

Gliding leg curls 3 x 12
supersetted with:
Cable hip rotation 13.5 on cable machine 1 x 14 e/s
Body Saw 1 x 12
Half-kneeling cable anti-rotation press 1 x 8 e/s (22.5 on cable machine)

Tabata intervals 20seconds on/10seconds off of each of these x 4
Seated band abduction leaning forward
Seated band abduction upright
Seated band abduction leaning backwards
Plank Jacks
Static Lunges

Leg press 170lb 30secs on 30secs off for 5 mins

Stretching & foam rolling

pemtca

5.6km yesterday, knee was fine for the first half but I actually felt it go - almost feels like it's twisted. It's killing me today so no running for a while :rolleyes:

Alf Veedersane

Have you been icing it?

pemtca

Alf Veedersane wrote: »

Have you been icing it?

No, but I'm gonna start today

Alf Veedersane

Definitely worth it. Anytime I've had niggles that lingered on, it helped speed up the recovery.

pemtca

7/05/15 Week 12 Workout C

Warmup & mobility 10 mins

Superset:
American Deadlift 3 x 5 @ 80kg
Dumbbell chest-supported row 3 x 9 @ 2 x 14kg db

Superset:
Dumbbell step-up/reverse lunge combo 3 x 14 @ 2 x 6kg db
Single-arm dumbbell military press 3 x 11 @ 10kg

Prisoner single-leg back extension 3 x 15 e/s, supersetted with:

Side-lying hip raise 1 x 16 e/s
Hanging leg raise 1 x 16
Plank 1 x 60seconds

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

15 mins on elliptical

Stretching

Señor Fancy Pants

Bicycle crunch, ugh

pemtca

REALLY slow 5.7km this morning. Knee fine again tg

pemtca

Well I finished strong curves last week. Gained 2.7kg over the course of the 24 weeks (12 weeks beginners, 12 weeks advanced) - not bad considering I had a mental block about bulking Progress pic on insta (@paulacduffy) - it might not look like much but I'm really happy with the results, especially since I reckon I have maintained more or less the same bodyfat so the gains are mainly muscle
Going to continue with this log using the template in Strong Curves for another 12 weeks to see how it goes!
11/05/15 Workout A(1) Week 1

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 15 @ 50kg
Bent-over Row 3 x 8 @ 20kg/22.5kg/25kg

Superset:
Back Squat 3 x 8 @ 50kg/45kg/45kg (wasn't getting depth @ 50 so dropped it down)
Single Arm Dumbbell Bench Press 3 x 8 @ 14kg

Romanian Deadlift 3 x 8 @ 45kg, supersetted with
Double Standing Hip Abduction 1 x 10
Ab wheel rollout 1 x 10
Side plank with abduction 1 x 10

10 minutes of 20secs on /10secs off of
Mountain climbers
Static lunge
Bicycle crunch
Single leg glute bridge
Wall sit

5mins of 30secs on /30secs off Leg Press @ 170lb

5 mins on elliptical

Stretching

pemtca

12/05/15 Week 1 Workout B

Warmup & mobility 10mins

Superset:
Single-leg feet elevated hip thrust 3 x 15
Chin-up 3 x 1,1,1

Superset:
Barbell lunge 20kg 3 x 10e/s
Bench Press 30kg 3 x 8

Dumbbell Back Extension 6kg 3 x 12, supersetted with

Standing cable abduction 1 x 15 e/s @ 22.5 on cable machine
Straight leg sit-up 1 x 20
45degree side bend 6kg db 1 x 12 e/s

Conditioning circuit: 4 x 20secs on/10secs off of each of
High step-up
Pulsed lunges
Plank
Side plank leg raised
Leg raises

Stretching

coffee_cake

pemtca wrote: »

Well I finished strong curves last week. Gained 2.7kg over the course of the 24 weeks (12 weeks beginners, 12 weeks advanced) - not bad considering I had a mental block about bulking Progress pic on insta (@paulacduffy) - it might not look like much but I'm really happy with the results, especially since I reckon I have maintained more or less the same bodyfat so the gains are mainly muscle

your legs look awesome

pemtca

bluewolf wrote: »

your legs look awesome

Thank you

pemtca

Did 5.6km run really slow on Tuesday

14/05/15 Week 1 Workout A(2)

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 15 @ 54kg
Bent-over Row 3 x 8 @ 27.5kg

Superset:
Back Squat 3 x 8 @ 45kg
Single Arm Dumbbell Bench Press 3 x 8 @ 14kg

Romanian Deadlift 3 x 8 @ 47.5kg, supersetted with
Double Standing Hip Abduction 1 x 12
Ab wheel rollout 1 x 10
Side plank with abduction 1 x 10

10 mins of intervals on bike - 30 secs fast/30secs rest

Stretching & a bit of foam-rolling

pemtca

Another really slow 5.7km yesterday

15/05/2015 Week 1 Workout C

Warmup & mobility 10 mins

Superset:
American Hip-Thrust 3 x 5 @ 82.5kg
Face-pull 3 x 8 @ 25 on cable machine

Superset:
Front Squat 3 x 5 @ 30kg
Push-up 3 x 8 (big mistake supersetting front squats with push-ups - my poor wrists - might switch the face-pull & push-up next week)

Kettlebell swing 3 x 12 @ 16kg, supersetted with
Seated band abduction 1 x 20
RKC Plank 30 secs
Side plank feet elevated one foot off 1 x 30secs each side (killer)

Conditioning circuit:
20seconds on /10 seconds rest x 4 of each of:
Seated band abduction leaning forward
Seated band abduction upright
Seated band abduction leaning back
Mountain climbers
Single leg glute bridge foot elevated

then

6 x 8 @ 190lb on leg press
7 mins on elliptical

Stretching & foam rolling

coffee_cake

side plank elevated jayz

Alf Veedersane

bluewolf wrote: »

side plank elevated jayz

When I first read that I though "I got 99 problems but a side plank ain't one" and chuckled to myself.

Then I realised I mistook what you meant.

pemtca

18/05/15 Week 2 Workout A(1)

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 16 @ 54kg
Bent-over Row 3 x 8 @ 30kg

Superset:
Back Squat 3 x 8 @ 47.5kg
Single Arm Dumbbell Bench Press 3 x 6 @ 15kg

Romanian Deadlift 3 x 8 @ 50kg, supersetted with
Double Standing Hip Abduction 1 x 14
Ab wheel rollout 1 x 10
Side plank with abduction 1 x 12

10 mins of intervals on bike - 30 secs fast/30secs rest

Stretching

pemtca

19/05/15 Week 2 Workout B

Warmup & mobility 10mins

Superset:
Single-leg feet elevated hip thrust 3 x 20
Chin-up 3 x 1,1,1 (really struggled with these today - only managed two proper ones all the rest negatives)

Superset:
Barbell lunge 22.5kg 3 x 10e/s
Bench Press 32.5kg 3 x 5

Dumbbell Back Extension 7kg 3 x 12, supersetted with

Standing cable abduction 1 x 15 e/s @ 20 on cable machine
Straight leg sit-up 5kg db 1 x 20
45degree side bend 7kg db 1 x 12 e/s

Conditioning circuit:
BB complex - Front squat, overhead press, bent-over row & romanian deadlift 6 reps of each got 7 sets in 10mins resting approx 25secs between each set.

Stretching

pemtca

21/05/15 Week 2 Workout A(2)

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 17 @ 54kg
Bent-over Row 3 x 8 @ 32.5kg

Superset:
Back Squat 3 x 5 @ 47.5kg
Single Arm Dumbbell Bench Press 3 x 6 @ 15kg

Romanian Deadlift 3 x 8 @ 50kg, supersetted with
Double Standing Hip Abduction 1 x 14
Ab wheel rollout 1 x 10
Side plank with abduction 1 x 12

10 mins of intervals 30 secs om/30secs off of 16kg kb swings & high step-ups

Loads of foam rolling

pemtca

22/05/2015 Week 2 Workout C

Warmup & mobility 10 mins

Superset:
American Hip-Thrust 3 x 5 @ 85kg
Push-up 3 x 8

Superset:
Front Squat 3 x 5 @ 32.5kg
Face-pull 3 x 8 @ 30 on cable machine

Deadlift 3 x 8 @ 60/62.5/62.5kg, supersetted with
Seated band abduction 1 x 20
RKC Plank 35 secs
Side plank feet elevated one foot off 1 x 30secs each side

10mins of intervals on bike

5 mins on elliptical

Stretching & foam rolling

pemtca

25/05/15 Week 3 Workout A(1)

Warmup & mobility 10 mins

Superset:
Hip Thrust 3 x 17/17/18 @ 54kg
Bent-over Row 3 x 8 @ 35kg

Superset:
Back Squat 3 x 5 @ 50kg
Single Arm Dumbbell Bench Press 3 x 7/6/6 @ 15kg

Romanian Deadlift 3 x 8 @ 52.5kg, supersetted with
Double Standing Hip Abduction 1 x 15
Ab wheel rollout 1 x 11
Side plank with abduction 1 x 13

Went mad on the leg press - 8 reps at each weight from 85.5kg to 103.5kg & back down - total 17 :eek: sets in 10 mins

Loads of foam rolling