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The Biflexible Lifter


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Tuesday 08/19/14

Hamstring Warmup

Deep Squat

45 x 5

65 x 5

85 x 5

100 x 5

Yoke Carry

190 x 40 ft

260 x 40 ft

300 x 80 ft ~15.9 seconds (Rep/Distance PR, Time PR)

Sandbag Carry

200 x pick x 2

200 x 80 ft ~21.2 seconds (Rep/Distance PR, Time PR)

Sit-ups on GHR

BW x 12 x 3

Unilateral Calf Raises

BW+25 x 12 x 3

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Wednesday 08/20/14

Spent a little time on an abandoned workout area doing some rope climbs, ring pull ups, pull-ups, and hanging body rows. It was beautiful outside!

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Thursday 08/21/14

Dumbbell Clean and Press Circuit

15 x 1

20 x 1

25 x 1

30 x 1

35 x 1

-did this round 5 times (1 clean and press each arm)

Reverse Deltoid Raises

5 x 25 x 1

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Friday 08/22/14

Hamstring Warmup

Deadlift

45 x 5

95 x 5

135 x 5

185 x 3

205 x 3

230 x 3

18" Rack Pull

205 x 5 x 3

Bent Over Dumbbell Row

20 x failure


Monday 08/25/14

Shoulder Warmup

Bench Press

45 x 5

60 x 5

75 x 5

90 x 5

100 x 3

115 x 1 x 5 (Volume PR)

Chest Flye

15 x 12 x 3

Cable Machine Pull-Over

50 x 10 x 3

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Tuesday 08/26/14

Hamstring Warmup

Deep Squat

45 x 5

65 x 1

85 x 1

105 x 1

125 x 1

145 x 1

165 x 1

185 x 1

205 x 1 (Weight PR)

Yoke Run

190 x 80 ft

200 x 80 ft ~9.9 seconds

Carry Medley

115 Sandbag x 60' + 130 Farmers x 40' + 140 Duck Walk x 20' in ~32 Seconds

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Wednesday 08/27/14

Pull-Ups

BW x 11 (Rep PR)

BW x 8

BW x 7

Rear Deltoid Raises

15 x 10 x 3

Seated Calf Raises

80 x 10 x 3

Side Plank

30 seconds each side

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Thursday 08/28/14

Shoulder Warmup

Press Medley

105# Axle

~25# Keg

50# Dumbbell Each Arm x 1

Unilateral Strict Dumbbell Overhead Press

30 x 8 ( R )

30 x 5,3,3 (L)

Cable Machine Triceps Extension

35 x 12 x 3

Banded Rotator Cuff Work

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Saturday 08/30/14

Hamstring Warmup

Deadlift

45 x 5

95 x 3

135 x 3

185 x 1

225 x 1

250 x 3

250 x 2 (Volume PR)

135 x 1 x 8 (Drop set)

Prone Incline DB Rows

20 x 10

25 x 10 x 2

Neutral Grip Pull-Ups

BW x 6 x 3

EZ Bar Curls

40 x 10 x 3

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Tuesday 09/02/14

Hamstring Warmup

Carry Medley

115 Sandbag x 60 ft

130 Farmers x 40 ft

140 Duck Walk x 20 ft

~31.3 Seconds (Time PR)

Yoke Carry

190 x 40 ft

280 x 40 ft

330 x 80 ft ~25.7 seconds (Weight/Distance PR, Time PR)

Full Squat

45 x 5

65 x 5

85 x 5

105 x 1

125 x 12 (Rep PR)

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Thursday 09/04/14

Shoulder Warmup

Axle Clean and Press

35 x 5

55 x 5

65 x 11 (Rep PR)

Strict Dumbbell Unilateral Overhead Press

20 x 20 x 3 (Right Arm)

20 x 20 x 3 (Left Arm)

20 x 8 (Left Arm)

Lying Dumbbell Triceps Extension

12 x 12

15 x 12 x 2

Elbow Elevated Dumbbell External Rotation

12 x 12 x 3

Wrist Curls + Reverse Forearm Curls

10 x 15 x 3

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Saturday 09/06/14

Hamstring Warmup

Deadlift

45 x 5

95 x 5

135 x 5

185 x 1

205 x 5 x 3

185 x 3

-Really trying to evaluate my form. Tend to let my back round and I'm having some trouble with a clean lockout.

Farmers Carry

40 x 40 ft

90 x 40 ft

130 x 80 ft.

Sandbag Over Bar

115 x 3 x 2 @ ~54" (Technical Height PR)

Pull-Ups

BW x 5 x 6 (Volume PR)

Unilateral Dumbbell Curls

20 x 10

15 x 10

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Monday 09/08/14

Shoulder Warmup

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

85 x 10

85 x 15 (Volume PR)

Rear Deltoid Raise

15 x 15 x 3

Cable Machine Pull-Over

35 x 10 x 3

Neck Work

5 x failure x front and back

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Tuesday 09/09/14

Hamstring Warmup

Full Squat

45 x 5

65 x 5

85 x 5

100 x 10 x 2 (Volume PR)

Yoke Picks

190 x 3

280 x 3,4

Stationary Lunges with Dumbbells

12 x 12 x 3

Pull-Ups (Superset with Lunges)

BW x 5 x 3

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Thursday 08/11/14

Shoulder Warmup

Axle Clean and Press

35 x 10

55 x 15 (Rep PR)

Strict Dumbbell Overhead Press

15 x 15 x 3

Seated Cable Machine Rows

50 x 15

60 x 15

70 x 15

Cable Machine Triceps Extensions

35 x 10 x 3

Banded Rotator Cuff Work

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Monday 09/15/14

Shoulder Warmup

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

85 x 5

95 x 3

100 x 10

Dips (Using Gymnastics Rings)

BW x 5 x 3

Rear Deltoid Raise

15 x 10 x 3

Neck Work

10 x failure (front and rear)

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Tuesday

09/16/14

Full Squat

45 x 5

65 x 5

85 x 5

105 x 3

120 x 1

140 x 5 x 3 (Volume PR)

Front Squat

45 x 1

65 x 1

85 x 1

100 x 1 (Weight PR)

Yoke Picks

190 x 1

260 x 8 total picks

260 x 30 second hold

Unilateral Calf Raises

30 x 8 x 3

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Thursday 09/18/14

Dumbbell Clean and Press

20 x 5 (R&L)

30 x 3 (R&L)

40 x 5 x 3 (R&L) (Volume PR)

Bent Over Dumbbell Row

40 x 10 x 3

Cable Machine Triceps Extension

50 x 10 x 3

Banded Rotator Cuff Work

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Saturday 09/20/14

Deadlift

45 x 5

95 x 5

135 x 5

185 x 5

225 x 5 x 3 (Volume PR)

Farmers Picks


Monday 09/22/14

Shoulder Warmup

Bench Press

45 x 5

65 x 5

85 x 5

105 x 1

125 x 1 x 3 (Volume PR)

Chest Flye

15 x 10 x 3

Cable Machine Pull-Over

50 x 5 x 3

Pull-Ups

BW x 8,6,6

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Tuesday 09/23/14

Full Squat

50 x 5

75 x 3

100 x 3

125 x 1

150 x 1

175 x 1 x 3 (Volume PR)

Farmers Hold

40 x picks

90 x picks

130 x ~24 seconds

Circuit:

Stationary Dumbbell Lunges 25 x 8 x 3

Unilateral Dumbbell Calf Raises 35 x 10 x 3

BW Plank x 45,45,60 seconds

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Thursday 09/25/14

Dumbbell Clean and Press

25 x 5

35 x 11 (Rep PR)

Circuit:

Dumbbell Lateral Raises 15 x 15 x 3

Cable Machine Seated Rows 70 x 10 x 3

Lying Dumbbell Triceps Extension

15 x 8 x 3

Rotator Rehab

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Saturday 09/26/14

Deadlift

45 x 5

95 x 5

135 x 3

185 x 3

225 x 1

255 x 1 x 3 (Volume PR)

-This was very hard today...also, wasn't actually what I was supposed to do... oops. :pinch

Yoke

190 x pick x 2

260 x 4 x 2 picks

260 x 60 second hold

Arnold Curls

15 x 10

20 x 10 x 2

Hanging Knee Raises

BW x 10 x 3

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  • 2 weeks later...

Thursday 10/09/14

Haven't had a good workout in a while due to being in Reno for NAS Nationals. :grin:

Log Clean and Press

32.5 x 10

52.5 x 5

72.5 x 5

90 x 1

100 x 1

110 x 1

110 x 2 (Rep PR, Volume PR)

(I think there is a video somewhere....but I definitely need to work on my cleans...)

Lateral Raises

12 x 12 x 3

Banded Triceps Pushdowns

orange band

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