Strong Curves Log

j@utis · 01-07-2016 02:55PM

Would you mind me asking what resistance bands do you use, and what (if any) padding for barbell? what would you recommend. thanks!

pemtca · 01-07-2016 03:04PM

j@utis wrote: »

Would you mind me asking what resistance bands do you use, and what (if any) padding for barbell? what would you recommend. thanks!

I use the Squat Sponge for barbell padding - highly recommend it - I had been using the one in the gym (not sure what make it was) but once the weight got fairly high I needed extra padding

The Squat Sponge is great.
Resistance bands are Cayman Fitness mini resistance bands - got them on Amazon, and EPRANCE pull-up latex resistance band (loop band) also from Amazon.

pemtca · 01-07-2016 03:10PM

01/07/2016 Month 13 Week 2 Workout D

Warmup & mobility 10 mins

Glute Bridge 2 x 25 @ 67.5kg

Superset:
Military Press warmup 1 x 5 @ 14kg, 1 x 5 @ 16.5kg, 1 x 3 @ 19kg, 1 x 3 @ 20kg
3 x 5 @ 22.5kg
SL box squat 3 x 6

Chin-up 2 x 5 half reps, 3 x 2 eccentric reps

Superset:
Single leg DB back extension 3 x 6 @ 10kg
Renegade Row 3 x 8 e/s @ 2 x 10kg db

BW Hip Thrust burnout (AMRAP) - 52 reps

Stretching & foam rolling

pemtca · 04-07-2016 09:14AM

4/07/2016 Month 13 Week 3 Workout A

Warmup & mobility 10 mins

1. Hip Thrust warmup 1 x 5 @ 70kg, 1 x 4 @ 80kg, 1 x 3 @ 90kg, 1 x 2 @ 1000kg 1 x 1 @ 110kg
Working Sets: 2 x 5 @ 120kg, Isohold for 53 seconds @ 70kg

2a. Wide Grip Lat Pulldown warmup 1 x 8 @ 20, 1 x 6 @ 25, 1 x 4 @ 30
3 x 6 @ 45
2b. Straight leg Deadlift warmup 1 x 8 @ 20kg, 1 x 6 @ 40kg
3 x 8 @ 55kg

3a. Incline DB One-Arm Bench Press warmup 1 x 6 @ 5kg, 1 x 4 @ 7.5kg
3 x 8 @ 12.5kg
3b. Bulgarian SS 3 x 6 e/s @ 2 x 15kg

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

Stretching & foam rolling

pemtca · 05-07-2016 08:36AM

05/07/2016 Month 13 Week 3 Workout B

Warmup & mobility 10 mins

1. Sumo Deadlift 2 x 3 @ 60kg, 1 x 3 @ 65kg, 1 x 3 @ 70kg, 1 x 2 @ 75kg
3 x 3 @ 82.5kg

2. Single leg hip thrust 3 x 22 e/s BW

3. Inverted Row 3 x 10

4a. Walking lunge 3 x 30 steps @ 2 x 12.5kg db
4b. Band glute press 3 x 20 e/s
4c. Band judo rotation 3 x 10 e/s

Stretching & foam rolling

pemtca · 07-07-2016 08:38AM

06/07/2016 Month 13 Week 3 Conditioning

Glute circuit

Banded hip thrust 3 x 20
Kneeling banded glute press 3 x 20 e/s
Kneeling banded glute kickback 3 x 20 e/s
Feet elevated band glute bridge 3 x 20
Feet eleveated Band abduction 3 x 20
Banded glute bridge frog position 2 x 20
Band abduction frog position 2 x 20
Banded Glute bridge 2 x 20
Band abduction 2 x 20
Band side step 2 x 20 e/s
Band kickback 2 x 15 e/s
Band sumo walk 2 x 20 forward & back

Stretching & foam rolling

pemtca · 07-07-2016 08:40AM

07/07/2016 Month 13 Week 3 Workout C

Warmup & mobility 10 mins

Back Squat warmup 1 x 8 @ 20kg, 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 @ 67.5kg

Bench Press 1 x 8 @ 20kg, 1 x 6 @ 25kg, 1 x 4 @ 30kg 1 x 2 @ 35kg
3 x 3 @ 40kg, 1 x 5 @ 35kg, 1 x 6 @ 30kg, 1 x 8 @ 25kg, 1 x 10 @ 20kg

Single leg good morning 3 x 5 @ 27.5kg

Bent over underhand row snatch grip 3 x 8 @ 32.5kg

Walking DB Lunge 2 x 20 steps @ 2 x 17.5kg db

Swiss ball DB crunch 2 x 25 @ 6kg

Stretching & foam rolling

j@utis · 08-07-2016 03:33PM

pemtca wrote: »

I use the Squat Sponge for barbell padding - highly recommend it - I had been using the one in the gym (not sure what make it was) but once the weight got fairly high I needed extra padding The Squat Sponge is great.
Resistance bands are Cayman Fitness mini resistance bands - got them on Amazon, and EPRANCE pull-up latex resistance band (loop band) also from Amazon.

did you buy the Squat Sponge of Amazon too? I can't seem to find one reasonably priced on amazon.uk.

Alf Veedersane · 08-07-2016 03:45PM

j@utis wrote: »

did you buy the Squat Sponge of Amazon too? I can't seem to find one reasonably priced on amazon.uk.

You could try a decent builders providers and get some pipe insulation. They should have some with a 28mm diameter bore and be three-quarters of an inch thick. Not quite as thick as a squat sponge but I'd venture they'd be thick enough at that.

pemtca · 08-07-2016 07:38PM

j@utis wrote: »

did you buy the Squat Sponge of Amazon too? I can't seem to find one reasonably priced on amazon.uk.

I got it from the squatsponge.com website - they changed an additional $6 for shipping

pemtca · 11-07-2016 09:17AM

8/07/2013 Month 13 Week 3 Workout D

Warmup & mobility 10 mins

Glute Bridge 2 x 25 @ 70kg

Superset:
Military Press warmup 1 x 5 @ 14kg, 1 x 5 @ 16.5kg, 1 x 3 @ 19kg, 1 x 3 @ 20kg
3 x 5 @ 25kg
SL box squat 3 x 6

Chin-up 3 x 4/3/3 with band

Superset:
Single leg DB back extension 3 x 6 @ 12.5kg
Renegade Row 3 x 9 e/s @ 2 x 10kg db

BW Hip Thrust burnout (AMRAP) - 60 reps

Stretching & foam rolling

pemtca · 11-07-2016 09:18AM

11/07/2016 Month 13 Week 4 Workout A

Warmup & mobility 10 mins

1. Hip Thrust warmup 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg, 1 x 3 @ 100kg 1 x 2 @ 110kg, 1 x 1 @ 120kg
Working Sets: 2 x 5 @ 130kg, Isohold for 61 seconds @ 70kg

2a. Wide Grip Lat Pulldown
3 x 6 @ 50
2b. Straight leg Deadlift
3 x 8 @ 57.5kg

3a. Incline DB One-Arm Bench Press warmup 1 x 6 @ 5kg, 1 x 4 @ 7.5kg
3 x 8 @ 12.5kg
3b. Bulgarian SS 3 x 7 e/s @ 2 x 15kg

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

Stretching & foam rolling

pemtca · 12-07-2016 09:04AM

12/07/2016 Month 13 Week 4 Workout B

Warmup & mobility 10 mins

1. Sumo Deadlift 1 x 5 @ 60kg, 1 x 4 @ 65kg, 1 x 3 @ 70kg, 1 x 2 @ 75kg
1 x 1 @ 80kg, 3 x 3 @ 85kg

2. Single leg hip thrust 3 x 26 e/s BW

3. Inverted Row 3 x 10

4a. Walking lunge 3 x 30 steps @ 26.5kg
4b. Band glute press 3 x 20 e/s
4c. Band judo rotation 3 x 10 e/s

Stretching & foam rolling

pemtca · 22-07-2016 02:09PM

13/07/2016 Month 13 Week 4 conditioning

Just some intervals. I'm so late updating - didn't get a chance to update anything last week & just forgot this week!

pemtca · 22-07-2016 02:10PM

15/07/2016 Month 13 Week 4 Workout C

Warmup & mobility 10 mins

Back Squat warmup 1 x 8 @ 20kg, 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 @ 70kg

Bench Press 1 x 8 @ 20kg, 1 x 6 @ 25kg, 1 x 4 @ 30kg 1 x 2 @ 35kg
3 x 4 @ 40kg, 1 x 5 @ 35kg, 1 x 6 @ 30kg, 1 x 8 @ 25kg, 1 x 10 @ 20kg

Single leg good morning 3 x 5 @ 30kg

Bent over underhand row snatch grip 3 x 8 @ 35kg

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

Swiss ball DB crunch 2 x 25 @ 7kg

Stretching & foam rolling

pemtca · 22-07-2016 02:12PM

18/07/2016 Month 13 Week 4 Workout D (didn't get this workout in last week)

Warmup & mobility 10 mins

Glute Bridge 2 x 25 @ 72.5kg

Superset:
Military Press warmup 1 x 5 @ 14kg, 1 x 5 @ 16.5kg, 1 x 3 @ 19kg, 1 x 3 @ 20kg
3 x 5 @ 27.5kg
SL box squat 3 x 6

Chin-up 3 x 4 with band

Superset:
Single leg DB back extension 3 x 6 @ 15kg
Renegade Row 3 x 10 e/s @ 2 x 10kg db

BW Hip Thrust burnout (AMRAP) - 100 reps

Stretching & foam rolling

pemtca · 22-07-2016 02:14PM

19/07/2016 Month 14 Week 1 (Deload week) Workout A

Warmup & mobility 10 mins

Squats 3 x 3 @ 40kg
Bench 3 x 3 @ 25kg
Deadlift 3 x 3 @ 60kg
Military Press 3 x 8 @ 14kg
Bent-over Row 3 x 8 @ 20kg

Stretching

pemtca · 22-07-2016 02:15PM

20/07/2016 Month 14 Week 1 (Deload week) Workout B

Warmup & mobility 10 mins

Hip thrust 3 x 10 @ 60kg
American Deadlift 3 x 10 @ 32.5kg
Goblet Squat 3 x 10 @ 10kg
Push-up 2 x 8
Pull-up 2 x 4 (banded)
Band seated abduction 2 x 20
RKC Plank 2 x 20secs

Stretching

pemtca · 22-07-2016 02:17PM

21/07/2016 Month 14 Week 1 (Deload week) Workout C

Warmup & mobility 10 mins

Goblet squat 3 x 20 @ 7.5kg
Kettlebell swing 3 x 20 @ 12kg
X--‐‑band walk 2 x 20
Db military press 2 x 20 @ 2 x 4kg db (had to stop a few times..)
Band-assisted chins 2 x 8 L
Lateral raise 2 x 12 @ 2 x 4kg db

Stretching

pemtca · 22-07-2016 02:19PM

22/07/2016 Month 14 Week 1 (Deload week) Workout D

Warmup & mobility 10 mins

Bulgarian split squat 2 x 10 @ 2 x 5kg db
Single leg RDL 2 x 10 @ 20kg
Single leg hip thrust 2 x 10
Single arm db bench press 2 x 10 @ 7kg
One arm row 2 x 20 @ 5kg
Side plank 2 x :40 sec e/s

Stretching

pemtca · 25-07-2016 02:00PM

25/07/2016 Month 14 Week 2 Workout A

Squats warmup 2 x 10 bw, 2 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 5 @ 50kg, 1 x 4 @ 55kg, 1 x 3 @ 60kg, 1 x 2 @ 65kg
then 2 x 3 @ 72.5kg, wasn't sure if I was hitting depth in these so dropped down to 70kg for the last set

Bench warmup: 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg
then 3 x 3 @ 40kg

Deadlift warmup 1 x 3 @ 60kg, 1 x 3 @ 65kg, 1 x 3 @ 70kg, 1 x 2 @ 75kg, 1 x 2 @ 80kg, 1 x 1 @ 85kg, was trying for 3 x 3 @ 90kg but did 1 & knew it wasn't going to happen, so dropped down to 3 x 3 @ 85kg, nearly killed me

Military Press 3 x 8 @ 20kg

Bent-over Row 3 x 8 @ 30kg

Stretching

pemtca · 26-07-2016 11:46AM

26/07/2016 Month 14 Week 2 Workout B

Warmup & mobility 10 mins

Hip thrust warmups 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
Working sets: 3 x 10 @ 100kg
American Deadlift 3 x 10 @ 50kg
Goblet Squat 3 x 10 @ 25kg
Push-up 2 x 10
Pull-up 2 x 5 (banded)
Band seated abduction 3 x 20 upright, leaning forward & leaning backward
RKC Plank 2 x 20secs

Stretching

pemtca · 27-07-2016 12:26PM

27/07/2016 Month 14 Week 2 Conditioning

Intervals on bike - 10 min warmup, 10 x 30 secs sprints, 30 secs rest, 10 mins steady
5 rounds of 10 hanging leg raises, 30 side-to-side jumps on step
Adductor machine 5 x 20, minimal rest
Abductor machine 5 x 20, minimal rest

Stretching & foam rolling

pemtca · 01-08-2016 08:24PM

28/07/2016 Month 14 Week 2 Workout C

Warmup & mobility 10 mins

Goblet squat 3 x 20 @ 12.5kg
Kettlebell swing 3 x 20 @ 16kg
X--‐‑band walk 2 x 20
Db military press 2 x 20 @ 2 x 4kg db
Band-assisted chins 2 x 10 (green band)
Lateral raise 2 x 12 @ 2 x 4kg db

Stretching

pemtca · 01-08-2016 08:25PM

29/07/2016 Month 14 Week 2 Workout D

Warmup & mobility 10 mins

Bulgarian split squat 2 x 10 @ 2 x 10kg db
Single leg RDL 2 x 10 @ 22.5kg
Single leg hip thrust 2 x 10 @ 7kg db
Single arm db bench press 2 x 10 @ 12.5kg
One arm row 2 x 20 @ 10kg
Side plank 2 x :40 sec e/s

Stretching

pemtca · 01-08-2016 08:27PM

01/08/2016 Month 14 Week 3 Workout A

Squat warmup 2 x 10 bw, 2 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg, 1 x 5 @ 50kg, 1 x 4 @ 55kg, 1 x 3 @ 60kg, 1 x 2 @ 65kg
then 3 x 3 @ 70kg

Bench warmup: 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg
then 3 x 2 @ 42.5kg, 1 x 3 @ 40kg

Deadlift warmup 1 x 5 @ 60kg, 1 x 3 @ 70kg, 1 x 2 @ 75kg, 1 x 1 @ 80kg, then 3 x 3 @ 87.5kg, nearly killed me

Military Press 3 x 8/8/6 @ 22.5kg

Bent-over Row 3 x 8 @ 32.5kg

Stretching

pemtca · 02-08-2016 12:32PM

02/08/2016 Month 14 Week 3 Workout B

Warmup & mobility 10 mins

Hip thrust warmups 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
Working sets: 3 x 10 @ 102.5kg
American Deadlift 3 x 10 @ 52.5kg
Goblet Squat 3 x 10 @ 22.5kg
Push-up 2 x 10
Pull-up 2 x 6 (banded)
Band seated abduction 3 x 20 upright, leaning forward & leaning backward
RKC Plank 2 x 20secs

10 mins on treadmill highest incline

Stretching

pemtca · 03-08-2016 12:25PM

03/08/2016 Month 14 Week 3 Conditioning

5 min warmup on bike

5 rounds of:
Side-to-side jumps on low step x 30
Goblet squat x 20 @ 5kg
Overhead walking lunge x 20 steps @ 5kg
Feet elevated glute bridge x 20
Bicycle crunch x 10 e/s
Hanging leg raises x 10
1 min rest in between

10 mins on treadmill highest incline

Stretching

pemtca · 04-08-2016 09:30PM

04/08/2016 Month 14 Week 3 Workout C

Warmup & mobility 10 mins

Goblet squat 3 x 20 @ 15kg
Kettlebell swing 3 x 20 @ 16kg
X--‐‑band walk 2 x 20
Db military press 2 x 20 @ 2 x 4kg db
Band-assisted chins 2 x 10 (green band)
Lateral raise 2 x 12 @ 2 x 5kg db

Abductor machine 5 x 20, 30 secs rest between sets
Adductor machine 5 x 20, 30 secs rest between sets

20 mins on bike, including 10 mins of intervals

Stretching

pemtca · 05-08-2016 10:19PM

05/08/2016 Month 14 Week 3 Workout D

Warmup & mobility 10 mins

Bulgarian split squat 3 x 10 @ 2 x 10kg db
Single leg RDL 3 x 10 e/s @ 25kg
Single leg hip thrust 3 x 10 @ 8kg db
Single arm db bench press 2 x 10 @ 12.5kg
One arm row 2 x 20 @ 10kg
Side plank 2 x :40 sec e/s

side-lying clam x 30 e/s
side-lying abduction x 30 e/s
single leg glute bridge x 30 e/s
quadrupled hip extension from elbows x 30 e/s

10 mins on bike including 8 rounds of 20 sec sprint/10 sec rest
10 mins on treadmill highest inclinee

Stretching & foam rolling

Strong Curves Log

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