Jump to content

The Biflexible Lifter


TmCox

Recommended Posts


Saturday 03/22/14



Hamstring Warmup



Deep Squat


45 x 5


70 x 5


95 x 5


120 x 3


145 x 1


160 x 1 (Weight PR)


170 x 1 (Weight PR)



Yoke Hold


190 x 30 seconds


260 x 30 seconds


380 x 30 seconds (Time PR)



Dumbbell Stationary Lunges


25 x 10 x 3



Rolling Thunder


worked up to 67.5 (Weight PR)



Barbell Curls


45 x 15 x 3



Wrist Rollers


60 seconds


Link to comment
Share on other sites


Monday 03/24/14



Shoulder Warmup



Bench Press


45 x 5


55 x 5


65 x 5


75 x 5


85 x 3 x 8 (Volume PR)



Pull-ups


BW x 10 (Rep PR)


BW x 7


BW x 5 (Volume PR)



Link to comment
Share on other sites

Tuesday 03/25/14

Hamstring Warmup

Speed Squat

45 x 5 x 3

60 x 5

75 x 5

95 x 3 x 8 (Volume PR)

Seated Calf Raise

70 x 10 x 3

Hanging Leg Raises (Straight Legs, Strict, no swinging)

BW x 10 x 3

Link to comment
Share on other sites

Monday 03/24/14

Shoulder Warmup

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

85 x 3 x 8 (Volume PR)

Pull-ups

BW x 10 (Rep PR)

BW x 7

BW x 5 (Volume PR)

:mosher Ten pullups!

Link to comment
Share on other sites

Thursday 03/27/14

Shoulder Warmup

Single Arm Dumbbell Overhead Press

15 x 5 (R&L)

20 x 5 (R&L)

30 x 16 (R&L) (Weight PR, Rep PR)

Swiss Bar Clean and Press

32.5 x 5

42.5 x 5

52.5 x 5

62.5 x 5

72.5 x 6 x 4

Elbow Elevated Dumbbell External Rotation

20 x 6

12 x 20 x 2

Moeller Walkouts

3 sets of 30 seconds

Jump Rope

50 jumps x 5

Link to comment
Share on other sites

Saturday 03/29/14

Full Body Warmup:

Leg Swings

BW squats

Jump Rope

Arm Circles

Sled Drags

135 x 40ft x 2

225 x 40 ft x 2 (Weight PR, Distance PR)

275 x 30ft (Weight PR, Distance PR)

275 x 10ft (Volume PR)

Single Arm Hang

L: 25 seconds, 19 seconds, 16 seconds

R: 60 seconds

Sandbag Rows

115 x 3 x 3 (Technical Weight PR, Rep PR, Volume PR)

Link to comment
Share on other sites

Good job on those drags, climbing shoes would have made the set much easier!

Thanks Babe! Stupid gravely roads banging up my elbows. :cry But thankfully I had such a good partner with me! :wub:

Monday 03/31/14

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

90 x 6 x 4 (Volume PR)

One Arm Dumbbell Bench Press

35 x 15 (R&L) (Rep PR)

Wide Grip Pullups (dead hang, strict)

BW x 3 (Rep PR)

BW x 2 (Volume PR)

Assisted x 10

Dumbbell Posterior Raise

15 x 10 x 3

Shoulder Shrug (weight/hand)

30 x 30 x 3

Link to comment
Share on other sites

Tuesday 04/01/14

Hamstring Warmup

Deep Squat

45 x 5

65 x 5

85 x 5

105 x 3

135 x 6 (Rep PR)

Yoke Hold

190 x 30 seconds

280 x 30 seconds

385 x 30 seconds (Weight PR)

Single Leg Calf Raises (holding dumbbell)

30 x 15 x 3 (R&L)

Calf Raises

BW x 40 x 3

Dorsiflexion

BW x 15 x 3

Link to comment
Share on other sites

Thursday 04/03/14

Shoulder Warmup

Single Arm Dumbbell Overhead Press

15 x 5 x 2 (R&L)

25 x 5 (R&L)

35 x 8 (R&L) (Weight PR, Rep PR)

35 x 5 (R&L)

35 x 6 (R&L) (Volume PR)

Swiss Bar Clean and Press

52.5 x 5

72.5 x 5

82.5 x 3

Log Clean and Press

90 x 1

100 x 1 (Weight PR)

110 x miss

Elbow Elevated External Rotation

15 x 15 x 3

Edited by TmCox
Link to comment
Share on other sites


Saturday 4/5/14



General Warmup



Deadlift


45 x 5 x 2


95 x 5


135 x 3


185 x 13 (Rep PR)


-nailed it!



Farmers Hold


90 x 15 seconds x 5 (Volume PR)



Double Over Axle Deadlift


70 x 3


90 x 3


110 x 3


130 x 3


150 x 3


170 x miss x 2


165 x miss


160 x 1 (Weight PR)


165 x 1 (Weight PR)


170 x 1 (Weight PR)


175 x 1 (Weight PR) :chris:





Link to comment
Share on other sites

Tuesday 04/08/14

Hamstring Warmup

Power Clean

45 x 5

65 x 5

95 x 5

105 x 2

115 x 1 x 2 (Weight PR, Volume PR)

-Never done Power Cleans before....it was fun doing something new! :cool

Dumbbell Shoulder Shrug

35 x 30 x 3

EZ Bar Reverse Forearm Curl

15 x 30

25 x 30 x 2

Link to comment
Share on other sites

Don't forget you did a double with 115! I'd still count it :grin:

That is Questionable MattM! haha but either way there is room for improvement!

Thursday 04/10/14

Shoulder Warmup

Bench Press

45 x 5

55 x 5

65 x 5

75 x 3

85 x 1

100 x 10 (Rep PR) :rock

Elbow Elevated Dumbbell Rotation

20 x 6 x 3

-these are pretty tough, partially because my thumb seems to give out a bit...

Rear Deltoid Raise

10 x 20 x 3

Link to comment
Share on other sites

Saturday 04/12/14

Hamstring Warmup

Deep Squat

45 x 5

65 x 5

85 x 5

105 x 6 x 3 (Volume PR)

Yoke Carry

190 x 40 ft

280 x 80 ft ~14.72 seconds (Weight PR, Distance PR)

280 x 80 ft ~11.97 seconds (Time PR)

Yoke Hold

390 x 18 seconds (Weight PR)

390 x 30 seconds (Time PR)

Link to comment
Share on other sites

Monday 04/14/14

Shoulder Warmup

Single Arm Dumbbell Overhead Press

20 x 10 (R&L)

35 x 7 (R&L)

35 x 5 x 2 (R&L)

Dumbbell Lateral Raise

12 x 10 x 3

Link to comment
Share on other sites

Thursday 04/17/14

Shoulder Warmup

Pushup

BW x 15 x 3

Plank

BW x 60 seconds x 2

Side Plank

BW x 30 seconds each side

Wide Grip Pull up

BW-Black skinny x 3 x 3

EZ Bar curl

35 x 15 x 3

Link to comment
Share on other sites

Saturday 04/19/14

Warmup

60 seconds Mountain Climbers x 2

60 seconds Reverse Burpee (Bounder)

Lunges (each leg)

BW x 10

25 x 10

Lateral Lunges (each leg)

BW x 6 x 3

Back Extension Holds off GHR

BW x 30 seconds x 3

Plank

BW x 60 seconds

BW+25 x 30 seconds x 2

Single Leg Calf Raise

35 x 10 x 3

Reverse Calf Raise

25 x 10

35 x 10 x 2

Double Over hang from Yoke bar

BW x 30 seconds x 3

Link to comment
Share on other sites

Monday 04/21/14

Shoulder Warmup

Jump rope x 60 seconds x 3

Moeller Walkouts x 60 seconds

Ring Dips

BW x 1,2,3,5

-Have only tried these once before and was not able to do them, so this was quite an improvement!

Rotator Cuff Circuit (blue bands)

-Elbow Elevated Internal Rotation 12 x 3

-Internal Rotation 12 x 3

-External Rotation 12 x 3

Rear Delt Raise

8 x 12

10 x 12

12 x 12

Link to comment
Share on other sites

Tuesday 04/22/14

General Warmup

Cardio

Mountain Climbers x 60 seconds

Jumprope x 60 seconds

Mountain Climbers x 60 seconds

Swiss Bar Dead Rows

32.5 x 10

52.5 x 10

72.5 x 12 x 3

Odd Object Loading ~47" height

50lb medicine ball

55lb plate

80lb sandbag

100lb plate

115lb sandbag

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Unfortunately, your content contains terms that we do not allow. Please edit your content to remove the highlighted words below.
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

  • Recently Browsing   0 members

    • No registered users viewing this page.
×
×
  • Create New...

Important Information

By using this site, you agree to our Terms of Use and Privacy Policy policies.