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Strong Curves Log

1…1314161819…22

Comments

  • #452
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    18/04/2016 Month 10 Week 4 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 @ 67.5kg

    Hipthrust warmup 1 x 10 @ 70kg, 1 x 6 @ 80kg
    working sets:
    1 x 10 @ 90kg, 2 x 5 @ 100kg

    3x6 assisted neutral grip pullup (41kg assist)

    Bench Press warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg
    working sets:
    3 x 3 @ 40kg

    Band standing abduction 1 x 30 e/s

    Stretching & foam rolling


  • #453
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    19/04/2016 Month 10 Week 4 Workout B

    Warmup & mobility 10 mins

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

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

    Feet elevated glute bridge 3 x 35
    Loads of squat mobility work

    Stretching & foam rolling


  • #454
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    20/04/2016 Month 10 Week 4 Conditioning

    KB Swings @ 16kg x 100 in three sets
    Barbell complex @ 25kg - RDL, Bent-over Row, Push-Press & Front Squat x 8/6/4/2, 1 min rest between sets
    10 mins on treadmill walking at highest incline
    5 mins on stepper
    Stretching & foam rolling


  • #455
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    21/04/2016 Month 10 Week 4 Workout C

    Warmup & mobility 10 mins

    Deadlift warmup:
    1 x 8 @ 60kg
    1 x 4 @ 70kg
    1 x 2 @ 80kg
    Working sets:
    1 x 5 @ 85kg, 2 x 3 @ 87.5kg, 1 x 1 @ 92.5kg, 1 x 1 @ 95kg

    Single arm dumbell row 3 x 5 e/s @ 25kg

    Walking db lunge 2 x 16 steps @ 2 x 20kg db

    Barbell push-press 3 x 5 @ 35kg

    Reverse hyper 2 x 20

    Stretching & foamrolling


  • #456
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    22/04/2016 Month 10 Week 4 Workout D

    Warmup & mobility 10 mins

    Barbell glute bridge warmup:
    1 x 10 @ 60kg
    1 x 8 @ 70kg
    1 x 8 @ 80kg
    1 x 10 @ 95kg (this was supposed to be working weight but felt ok so I upped it to 100kg)

    Working sets:
    3 x 10 @ 100kg

    DB Contralateral load deficit Bulgarian Split Squat 3 x 6 e/s @ 20kg

    Chest-supported row 3 x 8 @ 2 x 15kg db

    Cable woodchop 2 x 12 e/s

    Swiss ball db crunch 2 x 25 @ 9kg

    Seated band abduction on stability ball 6 x 20
    Adductor machine @ 70 2 x 20

    Stretching & foam rolling


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  • #457
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    25/04/2016 Month 11 Week 1 (Deload week) Workout A

    Warmup & mobility 10 mins

    Front loaded box squat 3 x 5 @ 20kg

    Bench Press 3 x 6 @ 20kg

    High step-up 2 x 12 bw

    Feet Elevated Inverted Row 4 x 4

    Superset:
    Single-leg Hip Thrust 3 x 15 e/s
    Quadrupled transverse hip abduction 3 x 10 e/s

    Stretching


  • #458
    arayess
    Closed Accounts Posts: 1,707 ✭✭✭arayess


    pemtca wrote: »
    22/04/2016 Month 10 Week 4 Workout D




    DB Contralateral load deficit Bulgarian Split Squat 3 x 6 e/s @ 20kg

    i had to look that one up :)


  • #459
    Alf Veedersane
    Registered Users, Registered Users 2 Posts: 24,810 ✭✭✭✭Alf Veedersane


    arayess wrote: »
    i had to look that one up :)

    Me too. No dice though.

    Google Translate kept freezing.


  • #460
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    arayess wrote: »
    i had to look that one up :)
    Sounds more complicated than it is!


  • #461
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    26/04/2016 Month 11 Week 1 (Deload week) Workout B

    Warmup & mobility 10 mins

    Hip Thrust 3 x 10 @ 50kg

    One-arm seated shoulder press 3 x 6 @ 5kg

    Reverse lunge into single-leg good morning 3 x 6 e/s @ 14kg

    High Row 3 x 10 @ 2 x 5kg db

    Superset:
    Low plank climber 3 x 10 e/s
    X band walk 3 x 10 e/s


    Finisher: Abducter/adducter machines 3 x 20 each @ 70 (lbs I presume..)

    Stretching & foam rolling


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  • #462
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    27/04/2016 Month 11 Week 1 Conditioning

    Just some light cardio today - 10 mins on treadmill at highest incline, 10 mins on bike & some push-presses to finish
    Stretching & foam rolling


  • #463
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    28/04/2016 Month 11 Week 1 (Deload week) Workout C

    Warmup & mobility 10 mins

    Chin-ups 3 x AMRAP - disaster. Could just about do 1. gonna add in a chin-up progression program three days a week to try & improve these

    Hip Thrust (constant tension) 2 x 25 @ 30kg

    Push-ups AMRAP in 1 minute x 3 - got 3 x 12

    Superset:
    Band single leg quadrupled leg extention 3 x 15
    Single leg glute bridge 3 x 15

    Plank stacks 3 x 5 e/s

    Stretching & foam rolling


  • #464
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    29/04/2016 Month 11 Week 1 (Deload week) Workout D

    Warmup & mobility 10 mins

    Barbell Glute Bridge with 5 second hold at top 3 x 5 @ 50kg

    Single-leg back extension @ 6kg 3 x 8 e/s

    Contralateral load Cossack Squat @ 8kg 2 x 6 e/s

    Swiss ball leg curl with abduction 3 x 12

    RKC Plank 2 x 30 seconds

    KB Swing 12kg 1 x 30

    Chin-up work:
    Eccentric chin-up 3 x 3 @ 5 sec tempo
    Inverted row 3 x 5
    Hollow body hold 3 x 15 seconds

    Stretching & foam rolling


  • #465
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    5/02/2016 Month 11 Week 2 Workout A

    Warmup & mobility 10 mins

    Front loaded box squat warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg
    Working sets: 3 x 5 @ 45kg

    Bench Press warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg, 1 x 4 @ 35kg
    Working sets: 3 x 5 @ 37.5kg

    High step-up 2 x 12 @ 2 x 5kg db

    Feet Elevated Inverted Row 2 x 8

    Superset:
    Single-leg Hip Thrust 3 x 15 e/s
    Quadrupled transverse hip abduction 3 x 12 e/s

    Chin-up work:
    Band chin-up 3 x 3
    Pause lat pulldown 3 x 4 @ 40, 3 sec pause at bottom
    RKC Plank 3 x 20 seconds

    Stretching & foam rolling


  • #466
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    3/05/2016 Month 11 Week 2 Workout B

    Warmup & mobility 10 mins

    Hip Thrust 3 x 10 @ 90kg

    One-arm seated shoulder press 3 x 8 @ 8kg

    Reverse lunge into single-leg good morning 3 x 6 e/s @ 20kg

    High Row 3 x 10 @ 2 x 8kg db

    Superset:
    Low plank climber 3 x 10 e/s
    X band walk 3 x 10 e/s


    Stretching & foam rolling


  • #467
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    4/05/2016 Month 11 Week 2 Conditioning

    Glutes!

    Side lying clam 1 x 30 e/s
    Side lying hip abduction 1 x 30 e/s
    Single leg glute bridge 1 x 30 e/s
    Quadrupled hip extension from elbows 1 x 30 e/s
    Side lying clam raise 1 x 20
    Quadrupled leg swing 1 x 25 e/s
    Fire hydrant 1 x 25 e/s
    Frog position band glute bridge 1 x 20
    Band frog pump 1 x 20
    Band glute bridge 1 x 20
    Glute bridge abduction 1 x 20
    Band side step 1 x 20 e/s
    Band hip extension 1 x 15 e/s
    Band sumo walk 1 x 20 steps forward & back
    Band hip thrust 3 x 20
    Band abduction 3 x 20
    Feet elevated glute bridge 2 x 30
    Feet elevated abduction 2 x 30

    Stretching & foam rolling


  • #468
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    5/5/2016 Month 11 Week 2 Workout C

    Warmup & mobility 10 mins

    Chin-ups 6 x 1 eccentric, 10 second drop

    Hip Thrust (constant tension) 2 x 25 @ 45kg

    Push-ups AMRAP in 1 minute x 3 - got 21/17/14

    Superset:
    Band single leg quadrupled leg extention 3 x 15
    Single leg glute bridge 3 x 15

    Plank stacks 3 x 5 e/s

    Stretching & foam rolling


  • #469
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    6/5/2016 Month 11 Week 2 Workout D

    Warmup & mobility 10 mins

    Barbell Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg
    Barbell Hip Thrust with 5 second hold at top 3 x 5 @ 95kg

    Single-leg back extension @ 8kg 3 x 15/10/10 e/s

    Contralateral load Cossack Squat @ 12.5kg 2 x 6 e/s

    Swiss ball leg curl with abduction 3 x 12

    RKC Plank 2 x 45 seconds

    KB Swing 16kg 1 x 30

    Chin-up work:
    Eccentric chin-up 3 x 3 @ 5 sec tempo
    Inverted row 3 x 5
    Hollow body hold 3 x 20 seconds

    Stretching & foam rolling


  • #470
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    9/05/2016 Month 11 Week 3 Workout A

    Warmup & mobility 10 mins

    Front loaded box squat warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg
    Working sets: 3 x 5 @ 47.5kg

    Bench Press warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg
    Working sets: 3 x 3 @ 40kg

    High step-up 2 x 10 @ 2 x 6kg db

    Feet Elevated Inverted Row 2 x 8

    Superset:
    Single-leg Hip Thrust 3 x 18 e/s
    Quadrupled transverse hip abduction 3 x 12 e/s

    Stretching & foam rolling


  • #471
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    10/05/2016 Month 11 Week 3 Workout B

    Warmup & mobility 10 mins

    Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg
    Working sets: 3 x 10 @ 95kg

    One-arm seated shoulder press 3 x 8 @ 9kg

    Reverse lunge into single-leg good morning 3 x 6 e/s @ 22.5kg

    High Row 3 x 10 @ 2 x 9kg db

    Superset:
    Low plank climber 3 x 12 e/s
    X band walk 3 x 10 e/s

    Chin-up work:
    Eccentric chin-up 3 x 3 @ 5 sec tempo
    Inverted row 3 x 5
    Hollow body hold 3 x 15 seconds

    Stretching & foam rolling


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  • #472
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    11/05/2016 Month 11 Week 3 Conditioning

    Stationery bike: 10 mins warmup, 10 mins of 30 sec sprint intervals with 30 sec rest, 10 mins cooldown
    Chinup work: 3 x 6 band assisted, 3 x 4 lat pulldown with 3 sec pause at bottom

    Stretching & foam rolling


  • #473
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    12/05/2016 Month 11 Week 3 Workout C

    Warmup & mobility 10 mins

    Chin-ups 3 x 3 with band
    Inverted row 3 x 5

    Hip Thrust (constant tension) 2 x 25 @ 47.5kg

    Push-ups AMRAP in 1 minute x 3 - got 26/21/17

    Superset:
    Band single leg quadrupled leg extention 3 x 15
    Single leg glute bridge 3 x 15

    Plank stacks 3 x 5 e/s

    Stretching & foam rolling


  • #474
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    13.05.2016 Month 11 Week 3 Workout D

    Warmup & mobility 10 mins

    Barbell Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
    Barbell Hip Thrust with 5 second hold at top (10 sec hold on last rep of each set) 3 x 5 @ 97.5kg

    Single-leg back extension @ 6kg 3 x 15 e/s

    Contralateral load Cossack Squat @ 15kg 2 x 6 e/s

    Swiss ball leg curl with abduction 3 x 12

    RKC Plank 2 x 50 seconds

    KB Swing 16kg 1 x 30

    Chin-up work:
    Eccentric chin-up 6 x 1 @ 10 sec tempo
    Inverted row 3 x 5

    Stretching & foam rolling


  • #475
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    16/05/2016 Month 11 Week 4 Workout A

    Warmup & mobility 10 mins

    Front loaded box squat warmup 1 x 10 @ 20kg, 1 x 8 @ 30kg, 1 x 6 @ 40kg
    Working sets: 3 x 5 @ 50kg

    Bench Press warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg, 1 x 6 @ 30kg
    Working sets: 3 x 4 @ 40kg

    High step-up - ongoing hip issue that flared up at the weekend prevented me doing these - I subbed in single leg back extensions 3 x 10 e/s with 7kg

    Feet Elevated Inverted Row 3 x 8 (was only supposed to do two sets but I can't read today)

    Superset:
    Single-leg Hip Thrust 3 x 20 e/s
    Quadrupled transverse hip abduction 3 x 12 e/s

    Stretching & foam rolling


  • #476
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    17/05/2016 Month 11 Week 4 Workout B

    Warmup & mobility 10 mins

    Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg 1 x 4 @ 90kg
    Working sets: 3 x 10 @ 100kg

    One-arm seated shoulder press 3 x 8 @ 10kg

    Reverse lunge into single-leg good morning 3 x 6 e/s @ 25kg

    High Row 3 x 10 @ 2 x 10kg db

    Superset:
    Low plank climber 3 x 12 e/s
    X band walk 3 x 10 e/s

    Chin-up work:
    Eccentric chin-up 6 x 1 @ 10 sec tempo
    Inverted row 3 x 5

    Stretching & foam rolling


  • #477
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    18/05/2016 Month 11 Week 4 Conditioning - just 20 mins on the treadmill highest incline & 10 mins on the bike

    19/05/2016 Month 11 Week 4 Workout C

    Warmup & mobility 10 mins

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

    Hip Thrust (constant tension) 2 x 25 @ 50kg

    Push-ups AMRAP in 1 minute x 3 - got 26/21/17

    Superset:
    Band single leg quadrupled leg extention 3 x 15
    Single leg glute bridge 3 x 15

    Plank stacks 3 x 5 e/s

    Stretching & foam rolling


  • #478
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    20/05/2016 Month 11 Week 4 Workout D

    Warmup & mobility 10 mins

    Barbell Hip Thrust warmup 1 x 10 @ 60kg, 1 x 8 @ 70kg, 1 x 6 @ 80kg, 1 x 4 @ 90kg
    Barbell Hip Thrust with 5 second hold at top (10 sec hold on last rep of each set) 3 x 5 @ 100kg

    Single-leg back extension @ 7kg 3 x 15 e/s

    Contralateral load Cossack Squat @ 16kg 2 x 6 e/s

    Swiss ball leg curl with abduction 3 x 12

    RKC Plank 2 x 55 seconds

    KB Swing 16kg 1 x 30

    Chin-up work:
    Eccentric chin-up 3 x 3 @ 5 sec tempo
    Inverted row 3 x 5

    Stretching & foam rolling


  • #479
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    23/05/2016 Month 12 Week 1 (Deload week) Workout A

    Warmup & mobility 10 mins

    Pause squat
    Warmup 1 x 10 @ 20kg, 1 x 8 @ 25kg
    3 x 5 @ 30kg

    Back extension
    3 x 12 BW

    Standing Band Abduction 2 x 25 e/s

    Kettlebell swing 1 x 30 @ 16kg

    Band hip rotation 2 x 12 e/s

    10mins on treadmill - highest incline

    Stretching & foam rolling


  • #480
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    24/05/2016 Month 12 Week 1 (Deload week) Workout B

    Warmup & mobility 10 mins

    Superset:
    Deficit reverse lunge 3 x 10 e/s @ 14kg
    Kneeling clamshell with band 3 x 10 e/s

    One arm db bench press (other arm extended) 3 x 12 @ 5kg

    Incline cable face pull 3 x 10 @ 25

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

    10 mins on treadmill, highest incline

    Stretching & foam rolling


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  • #481
    pemtca
    Registered Users, Registered Users 2 Posts: 978 ✭✭✭pemtca


    25/05/2016 Month 12 Week 1 Conditioning

    Frog position band glute bridge 1 x 20
    Band frog pump 1 x 20
    Band glute bridge 1 x 20
    Glute bridge abduction 1 x 20
    Band side step 1 x 20 e/s
    Band hip extension 1 x 15 e/s
    Band sumo walk 1 x 20 steps forward & back
    then
    20 mins on treadmill, highest incline
    10 mins on stationery bike with 5 30 sec intervals of climbing

    Stretching & foam rolling


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