Strong Curves Log

pemtca · 26-05-2016 01:19PM

26/05/2016 Month 12 Week 1 Workout C

Warmup & Mobility 10 mins

Deadlift 2 x 20 @ 30kg

Alternating Single-Leg Hip Thrust 2 x 15 e/s

Sumo band walk 2 x 10 steps forward & back

Very high step-up 2 x 6 e/s bw

Feet elevated side plank abduction 2 x 10 e/s

10 mins on treadmill highest incline
10 mins on bike steady

Stretching & foam rolling

pemtca · 28-05-2016 10:01PM

27/05/16 Month 12 Week 1 Workout D

Warmup & Mobility 10 mins

Hip Thrust (rest/pause) 1 x 25

One-arm standing shoulder press 3 x 6 e/s @ 5kg

Bent-over row 2 x 6 @ 20kg

Wide-stance anti-rotation chop 2 x 10 e/s

Clamshell with band 2 x 10 e/s

15 mins on treadmill highest incline & 5 mins on bike

Stretching & foam rolling

pemtca · 30-05-2016 11:04AM

30/05/2016 Month 12 Week 2 Workout A

Warmup & mobility 10 mins

Pause squat
Warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg
3 x 5 @ 57.5kg

Back extension
3 x 12 @ 8kg

Standing Band Abduction 2 x 25 e/s

Kettlebell swing 1 x 30 @ 16kg

Band hip rotation 2 x 12 e/s

12mins on treadmill - highest incline

Stretching & foam rolling

pemtca · 01-06-2016 12:11PM

1/06/2016 Month 12 Week 2 Workout B

Warmup & mobility 10 mins

Superset:
Deficit reverse lunge 3 x 10 e/s @ 25kg
Kneeling clamshell with band 3 x 10 e/s

One arm db bench press (other arm extended) 3 x 12 @ 7.5kg

Incline cable face pull 3 x 10 @ 30

Superset:
Swiss ball leg curl 2 x 20
Half-kneeling hip rotation 2 x 10 e/s

Abducter machine 5 x 30 secs on/30 secs off
Adducter machine 5 x 30 secs on/30 secs off
7 rounds of 30 sec sprints on bike, 30 secs rest in between

Stretching & foam rolling

pemtca · 02-06-2016 10:47AM

2/6/2016 Month 12 Week 2 Workout C

Warmup & Mobility 10 mins

Deadlift 2 x 20 @ 40kg

Alternating Single-Leg Hip Thrust 2 x 20 e/s

Sumo band walk 2 x 10 steps forward & back

Very high step-up 2 x 8 e/s @ 8kg

Feet elevated side plank abduction 2 x 10 e/s

Ab circuit: 4 rounds of 10 leg raises, 10 bicycle crunches e/s, 40 steps with 15kg overhead.
Glutes: band feet elevated glute bridge 4 x 20, band abduction 4 x 20

Stretching & foam rolling

pemtca · 03-06-2016 01:31PM

03/06/2016 Month 2 Week 2 Workout D

Warmup & Mobility 10 mins

Hip Thrust (rest/pause) 1 x 50 @ 40kg

One-arm standing shoulder press warmup 1 x 8 @ 5kg, 1 x 6 @ 7.5kg
Working Sets: 3 x 6 e/s @ 10kg

Bent-over row warmup 1 x 10 @ 20kg
Working Sets 3 x 8 @ 35kg

Wide-stance anti-rotation chop 2 x 10 e/s

Clamshell with band 2 x 10 e/s

10 mins on treadmill highest incline

Stretching & foam rolling

pemtca · 06-06-2016 05:59PM

06/06/2016 Month 12 Week 3 Workout A

Warmup & mobility 10 mins

Pause squat
Warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg
Superset:
Pause Squat 3 x 5 @ 60kg
Back extension
3 x 12 @ 9kg

Standing Band Abduction 2 x 25 e/s

Kettlebell swing 1 x 30 @ 16kg

Band hip rotation 2 x 12 e/s

15mins on treadmill - highest incline

Abs: 3 rounds of
hanging leg raises x 20 (left, centre, right, centre x 5)
Bicycle crunch x 10 e/s
Hollowman hold x 10 secs
Walk with 20kg plate overhead x 40 steps

Stretching

Stretching & foam rolling

pemtca · 08-06-2016 01:04PM

07/06/2016 Month 12 Week 3 Workout B

Warmup & mobility 10 mins

Superset:
Deficit reverse lunge 3 x 10 e/s @ 27.5kg
Kneeling clamshell with band 3 x 10 e/s

One arm db bench press (other arm extended) 3 x 12 @ 8kg

Incline cable face pull 3 x 10 @ 30

Superset:
Swiss ball leg curl 2 x 20
Half-kneeling hip rotation 2 x 10 e/s

Abducter machine 5 x 30 secs on/30 secs off
Adducter machine 5 x 30 secs on/30 secs off

Stretching & foam rolling

pemtca · 08-06-2016 01:06PM

08/06/2016 Month 12 Week 3 Conditioning

4 rounds of
Romanian Deadlift x 12 @ 30kg, 30 secs rest
DB Bench Press x 15 @ 2 x 6kg, 30 secs rest

4 rounds of
Conventional Deadlift x 12 @ 30kg, 30 secs rest
Bent over row x 15 @ 2 x 6kg, 30 secs rest

Stretching

pemtca · 09-06-2016 10:33AM

9/06/2016 Month 12 Week 3 Workout C

Warmup & Mobility 10 mins

Deadlift 2 x 20 @ 45kg

Alternating Single-Leg Hip Thrust 2 x 20 e/s

Sumo band walk 2 x 10 steps forward & back

Very high step-up 2 x 8 e/s @ 9kg

Feet elevated side plank abduction 2 x 10 e/s

Ab circuit: 4 rounds of 10 leg raises, 10 bicycle crunches e/s, 40 steps with 20kg overhead.
Glutes: band feet elevated glute bridge 4 x 20, band abduction 4 x 20

Stretching & foam rolling

pemtca · 10-06-2016 10:50AM

10/06/2016 Month 12 Week 3 Workout D

Warmup & Mobility 10 mins

Hip Thrust (rest/pause) 1 x 75 @ 50kg

One-arm standing shoulder press warmup 1 x 10 @ 5kg
Working Sets: 3 x 6 e/s @ 10kg

Bent-over row warmup 1 x 10 @ 20kg
Working Sets 3 x 8 @ 37.5kg

Wide-stance anti-rotation chop 2 x 10 e/s

Clamshell with band 2 x 10 e/s

10 x 30 sec sprints on bike, 30 secs rest in between
8 mins on treadmill highest incline

Stretching & foam rolling

j@utis · 10-06-2016 02:28PM

Hi, are your workouts still based on Strong Curves book? I noticed you started this thread about 2 years ago. What are you current goals?
I just started reading SC book, there's a lot of waffle to get through but I'm seriously considering to try this training method. Would you recommend it?

pemtca · 10-06-2016 02:44PM

Hi there! The program I'm doing now is kind of a follow-on from Strong Curves - it's called Get Glutes, and it's created by the same trainers as wrote Strong Curves - Kellie Davis & Bret Contreras. It's an online program with all workouts available on video, and you can also submit form checks to the forum for feedback, which is extremely useful. It's a monthly subscription but I got a lifetime membership the last time they ran that particular deal, which was really good value. I have to say I find it really great - the workouts change every month which helps to keep my interest. Strong Curves was excellent too, and a really good starting point.

pemtca · 13-06-2016 12:59PM

13/06/2016 Month 12 Week 4 Workout A

Warmup & mobility 10 mins

Pause squat
Warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 4 @ 50kg
Superset:
Pause Squat 3 x 5 @ 62.5kg
Back extension
3 x 12 @ 10kg

Standing Band Abduction 2 x 25 e/s

Kettlebell swing 1 x 30 @ 16kg

Band hip rotation 2 x 12 e/s

Cleans 5 x 5 @ 24kg (just trying to work on the technique - not sure if I was doing them right

)

Abs: 3 rounds of
hanging knee raises x 10
Leg raises x 10
Bicycle crunch x 10 e/s
Hollowman hold x 10 secs

Stretching & foam rolling

pemtca · 14-06-2016 04:42PM

14/06/2016 Month 12 Week 4 Workout B

Warmup & mobility 10 mins

Superset:
Deficit reverse lunge 3 x 10 e/s @ 30kg
Kneeling clamshell with band 3 x 10 e/s

One arm db bench press (other arm extended) warmup 1 x 10 @ 5kg, 1 x 8 @ 7.5kg
3 x 12 @ 9kg

Incline cable face pull 3 x 10 @ 35

Superset:
Swiss ball leg curl 2 x 20
Half-kneeling hip rotation 2 x 10 e/s

Glute Bridge feet elevated with band 4 x 20
Bridge abduction feet elevated with band 4 x 20
Adducter machine 5 x 30 secs on/30 secs off

Stretching & foam rolling

pemtca · 15-06-2016 10:37AM

15/06/2016 Month 12 Week 4 Conditioning

Cleans, Front Squat, Push-Press complex @ 20kg
10 x 5

Glute & ab circuit:
Side lying clam 1 x 30 e/s
Side lying abduction 1 x 30 e/s
Single leg glute bridge 1 x 30 e/s
Quadrupled hip extension 1 x 30 e/s
Fire hydrant 1 x 25 e/s
Standing hip extension 1 x 20 e/s
Waiter's walk (10kg) 3 x 40 steps @ 10kg
Leg raises 3 x 10
Bicycle crunches 3 x 10 e/s
Hollowman hold 3 x 10 seconds

Stretching

pemtca · 16-06-2016 12:56PM

16/06/2016 Month 12 Week 4 Workout C

Warmup & Mobility 10 mins

Deadlift 2 x 20 @ 50kg

Alternating Single-Leg Hip Thrust 2 x 20 e/s

Sumo band walk 2 x 10 steps forward & back e/s

Very high step-up 2 x 8 e/s @ 10kg

Feet elevated side plank abduction 2 x 12 e/s

Ab circuit: 4 rounds of 10 hanging knee raises, 10 bicycle crunches e/s, hollowman hold x 10 secs, plank x 30 secs, 40 steps with 20kg overhead.
Glutes: Side lying clam 1 x 30 e/s, side-lying abduction 1 x 30 e/s

Stretching & foam rolling

pemtca · 17-06-2016 02:20PM

17/06/2016 Month 12 Week 4 Workout D

Warmup & Mobility 10 mins

Hip Thrust (rest/pause) 1 x 100 @ 50kg

One-arm standing shoulder press warmup 1 x 8 @ 5kg, 1 x 6 @ 7.5kg
Working Sets: 3 x 5 e/s @ 12.5kg

Bent-over row warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg
Working Sets 3 x 8 @ 40kg

Wide-stance anti-rotation chop 2 x 10 e/s

Clamshell with band 2 x 12 e/s

10 mins on treadmill highest incline

Stretching & foam rolling

j@utis · 19-06-2016 03:02PM

100 reps of hip thrusts?! madness

pemtca · 21-06-2016 10:16AM

j@utis wrote: »

100 reps of hip thrusts?! madness

Tell me about it! I was still sore from them yesterday...

pemtca · 21-06-2016 10:21AM

20/06/2016 Month 13 Week 1 (Deload Week) Workout A

1. Hip Thrust 2 x 5 @ 60kg, Isohold for 30 seconds @ 70kg

2a. Wide Grip Pull up 3 x 6 band assisted half reps

2b. Straight leg Deadlift 3 x 8 @ 30kg

3a. Incline DB One-Arm Bench Press 3 x 8 @ 7.5kg
3b. Bulgarian SS 3 x 6 e/s BW

Prone step off into jackknife 10 sets of right step off, left step off, jackknife

Stretching & foam rolling

pemtca · 21-06-2016 10:22AM

21/6/16 Month 13 Week 1 (Deload) Workout B

Warmup & mobility 10 mins

1. Sumo Deadlift 3 x 3 @ 40kg

2. Single leg hip thrust 3 x 12 e/s BW

3. Inverted Row 3 x 10

4a. Walking lunge 3 x 30 steps @ 2 x 7.5kg db
4b. Band glute press 3 x 20 e/s
4c. Band judo rotation 3 x 10 e/s

Stretching & foam rolling

j@utis · 23-06-2016 02:58PM

pemtca wrote: »

Tell me about it! I was still sore from them yesterday...

I would need somebody to stand beside me and count them for me

I'm struggling to count to 20 and even to 5 sometimes

pemtca · 24-06-2016 12:06PM

22/06/2016 Month 13 Week 1 (Deload week) conditioning
Just did loads of stretching today

pemtca · 24-06-2016 12:08PM

23/062/016 Month 13 Week 1 (Deload week) Workout C

Warmup & mobility 10 mins

Back Squat warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg 1 x 6 @ 30kg
Working sets: 3 x 5 @ 35kg

Bench Press 3 x 5 @ 20kg

Single leg good morning 3 x 5 @ 14kg

Bent over underhand row snatch grip 3 x 8 @ 14kg

Walking DB Lunge 2 x 20 steps @ 2 x 9kg db

Swiss ball DB crunch 2 x 25 @ 5kg

Stretching & foam rolling

pemtca · 24-06-2016 12:10PM

24/06/2016 Month 13 Week 1 (Deload week) Workout D

Warmup & mobility 10 mins

Glute Bridge 2 x 25 @ 35kg

Superset:
Military Press 3 x 5 @ 14kg
SL box squat 3 x 6

Chin-up 2 x 5 half reps

Superset:
Single leg DB back extension 3 x 5 @ 5kg
Renegade Row 3 x 8 e/s @ 2 x 4kg db

BW Hip Thrust burnout (AMRAP) - 40 reps

Stretching & foam rolling

pemtca · 27-06-2016 10:44AM

27/06/2016 Month 13 Week 2 Workout A

Warmup & mobility 10 mins

1. Hip Thrust warmup 1 x 5 @ 60kg, 1 x 4 @ 70kg, 1 x 3 @ 80kg, 1 x 2 @ 90kg 1 x 1 @ 100kg
Working Sets: 2 x 5 @ 110kg, Isohold for 50 seconds @ 70kg

2a. Wide Grip Lat Pulldown 3 x 6 @ 40 on cable machine
2b. Straight leg Deadlift 3 x 8 @ 50kg

3a. Incline DB One-Arm Bench Press 3 x 8 @ 10kg
3b. Bulgarian SS 3 x 8 e/s @ 2 x 12.5kg

Prone step off into jackknife 10 sets of right step off, left step off, jackknife

Stretching & foam rolling

pemtca · 30-06-2016 02:41PM

28/06/2016 Month 13 Week 2 Workout B

Warmup & mobility 10 mins

1. Sumo Deadlift 1 x 5 @ 60kg, 1 x 4 @ 70kg, 3 x 3 @ 80kg

2. Single leg hip thrust 3 x 25 e/s BW

3. Inverted Row 3 x 10

4a. Walking lunge 3 x 30 steps @ 2 x 10kg db
4b. Band glute press 3 x 20 e/s
4c. Band judo rotation 3 x 10 e/s

Stretching & foam rolling

pemtca · 30-06-2016 02:41PM

28/06/2016 Month 13 Week 2 Conditioning

10 mins of intervals on the bike
Loads of stretching

pemtca · 30-06-2016 02:45PM

30/06/2016 Month 13 Week 2 Workout C

Warmup & mobility 10 mins

Back Squat warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg 1 x 6 @ 30kg, 1 x 5 @ 35kg, 1 x 4 @ 40kg, 1 x 4 @ 45kg, 1 x 3 @ 50kg, 1 x 2 @ 55kg, 1 x 1 @ 60kg
Working sets: 3 x 5 @ 65kg

Bench Press 1 x 8 @ 20kg, 1 x 6 @ 25kg, 1 x 4 @ 30kg 1 x 2 @ 35kg
3 x 3 @ 40kg, 1 x 3 @ 35kg, 1 x 5 @ 30kg, 1 x 6 @ 25kg, 1 x 8 @ 20kg

Single leg good morning 3 x 5 @ 22.5kg

Bent over underhand row snatch grip 3 x 8 @ 30kg

Walking DB Lunge 2 x 20 steps @ 2 x 15kg db

Swiss ball DB crunch 2 x 25 @ 5kg

Stretching & foam rolling

Strong Curves Log

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