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The Biflexible Lifter


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Did you compete?

Let us know :)

Unfortunately I was just a spectator this year due to only having been in one competition so far, but I am definitely going to get in a few comps this year to qualify for next year!

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Sunday 10/12/14

Hamstring Warmup

Deadlift

45 x 10

95 x 5

135 x 5

185 x 5

225 x 5 x 4 (Volume PR)

Cable Machine Rows

85 x 12

100 x 12

115 x 12

Pull-Ups + Alternating Dumbbell Curls

(BW x 6 + 25 x 6) x 3

Calf Raises

BW x 100 total

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Thursday 10/16/14

Shoulder Warmup

Strict Overhead Press

45 x 5

55 x 5

65 x 5

75 x 1

85 x 1 (Weight PR)

95 x miss

95 x 1 (MIGHT have cheated a bit...)

90 x 1 (Weight PR)

95 x 1 (Weight PR) **No cheating :grin:

Lateral Raises

10 x 10 x 3

Banded Rotator Cuff Rehab

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Saturday 10/19/14



WORKOUT


Deadlift


45 x 5


95 x 5


135 x 5


185 x 3


225 x 1


245 x 1


265 x 1


285 x 1 (Weight PR)


-best deadlift in the gym, outside of a comp. No video :(



Axle Cleans


55 x 1


85 x 1


105 x 1 x 8



GHR


BW x 3 x 10



CIRCUIT


Curls 15 x 10 x 3


Situps BW x 10 x 3




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Monday 10/20/14

Shoulder Warmup

Bench Press

45 x 5

60 x 5

75 x 5

90 x 5

105 x 3

120 x 1

135 x 1

-I have hit a plateau on my bench press, I have failed 140 on 3 different occasions. ugh.

Dips

BW x 5 x 3

Neutral Grip Chin-ups

BW x 5 x 3

Burpees x ~60 seconds

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Tuesday 10/21/14

Hamstring Warmup

Full Squat

55 x 5

85 x 5

115 x 5

145 x 3

175 x 1

195 x 1

Yoke Hold

190 x pic + 15 seconds

280 x 3 pics + 15 seconds

330 x pic + 30 second hold

Step Ups

55 x 5 (R&L)

70 x 5 (R&L)

85 x 5 (R&L)

Uphill Sprint on Treadmill :sick:

10% incline @ 8.5 MPH x 90 seconds

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Thursday 10/23/14

Shoulder Warmup

Strict Overhead Press

45 x 5

60 x 5

70 x 5

80 x 7 (Rep PR)

-Goal was 80 for 3, so this was a good lift today!

Dumbbell Clean and Press

30 x 3

40 x 1 x 5 (Shoulders weren't feeling right, so stuck to singles)

Single Arm Dumbbell Rows

30 x 10

35 x 10

40 x 10

-kept them light and strict

Medicine Ball Slams

50lbs x ~45 seconds

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Saturday 10/25/14

Hamstring Warmup

Deadlift

95 x 5

135 x 5

185 x 3

215 x 1

240 x 2

Farmers Hold

40 x 15 seconds

90 x failure x 2

Chest Supported Dumbbell Row

15 x 12 x 3

Jumprope

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Monday 10/27/14

Shoulder Warmup

Bench Press

45 x 5

60 x 5

75 x 5

90 x 3

105 x 1

115 x 3

Banded Push-ups

Thin Blue+BW x 10 x 3

Feet Elevated Inverted Rows

BW x 10 x 3

Cable Machine Rows

20lbs x 50

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Tuesday 10/28/14

Hamstring Warmup

Full Squat

55 x 5

85 x 5

115 x 3

145 x 1

175 x 3 (Rep PR)

Yoke

190 x 15 second hold

260 x 3 picks + 30 second hold

Glute-Ham Raise

BW x 8 x 3

Jump Squats

BW x 20

-ridiculous how hard this was at the end of the workout.

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Thursday 10/30/14

Shoulder Warmup

Strict Overhead Press

45 x 5

60 x 3

70 x 5

Dumbbell Front Raises

8 x 12 x 3

Banded Pull-Aparts

Red x 12 x 3

Moeller Walkouts


Saturday 11/01/14

Hamstring Warmup

Deadlift

45 x 5

95 x 5

135 x 3

185 x 3

215 x 5

Power Clean

45 x 1

55 x 1

65 x 1

75 x 1

85 x 1

95 x 1

105 x 1

115 x 1 (Weight PR)

Shoulder Shrugs

35 x 12 x 3

Jumprope

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Monday 11/03/14

Shoulder Warmup

Bench Press

45 x 5

60 x 5

75 x 5

90 x 3

100 x 5

Dumbbell Bench Press

40 x 8 x 3

Dumbbell Row

40 x 8

45 x 8

50 x 8

Lat Pulldown to failure

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Tuesday 11/04/14

Hamstring Warmup

Full Squat

55 x 5

80 x 5

105 x 3

130 x 1

150 x 5

Yoke

190

260

330

Reverse Hyper

70 x 8 x 3

Plate Clean

100 x 3 x 3

Treadmill

uphill "sprint" for 60 seconds haha

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Thursday 11/06/14

Shoulder Warmup

Strict Overhead Press

45 x 5

55 x 5

65 x 3

75 x 3

85 x 2 (Rep PR)

-this wasn't hard, could have done more.

Log Clean and Press

90 x 1 x 4

Banded Triceps Pushdown

Orange band x 60 seconds

-triceps VERY tired

Jumprope

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Saturday 11/08/14

Hamstring Warmup

Deadlift

45 x 5

95 x 5

135 x 3

185 x 3

225 x 3

255 x 1 x 2

DO Axle Hold

100 x ~47 seconds

Pull-Ups

BW x 13 (Rep PR)

Wide Grip Pull-Ups

BW x 3

BW x 4

Keg Toss

~33lbs x 3

-Keg is a little hard to swing between my legs so this wasn't quite as fun as I had hoped.

Dumbbell Swings

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Tuesday 11/11/14

Full Squat

55 x 5

85 x 5

115 x 5

135 x 2

155 x 1

170 x 1

185 x 1 x 2 (Volume PR)

3 Point Plank

BW x 30 seconds each side x 3

Banded Unilateral Calf Raises

BW+Band x 25 x 3

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Thursday 11/13/14

Strict Overhead Press

45 x 5

55 x 5

65 x 3

75 x 6

75 x 8 (Rep PR, Volume PR)

Dumbbell Clean and Press

30 x 2 x 5 (Each Arm)

Single Arm Dumbbell Overhead Triceps Extension

15 x 10

Banded Overhead Triceps Extension

Red Band x 10 x 2

Moeller Walkouts

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