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The Biflexible Lifter


TmCox
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Saturday 11/22/14

Hamstring Warmup

Deadlift (no straps)

45 x 5

95 x 5

135 x 5

155 x 3

180 x 3

200 x 5 x 2

22" Rack Pull

135 x 3

185 x 3

225 x 3

275 x 3

315 x 3

365 x 3

-I know this is not an actual deadlift, but this is the most Ive had in hand, so that was exciting!

Reverse Hyper (strict, with control on down movements)

40 x 10 x 3

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Monday 11/24/14

Shoulder Warmup

Paused Bench Press

45 x 5

55 x 5

70 x 3 x 8

Chest Flye

15 x 10 x 3

Rear Deltoid Raise

15 x 10 x 3

EZ Bar Curl

45 x 10 x 3

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Wednesday 11/26/14

Shoulder Warmup

Axle Clean and Press

35 x 5

55 x 5

85 x 3 x 8 (Volume PR)

Log Clean and Press

95 x 1 x 2

Dumbbell Lateral Raise
12 x 10 x 5
Moeller Walkouts
BW x 78 seconds
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Friday 11/28/14

Hamstring Warmup

Deadlift

45 x 5

95 x 5

135 x 5

155 x 3

185 x 3

205 x 1

225 x 1

245 x 1

Dimmel Deadlift

115 x 10

95 x 15 x 2

Pull-ups

BW x 5 x 5

Row Machine

90 x 10

50 x 20

Treadmill

2.5 mph at 7.5% for 20 min.

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  • 3 weeks later...

12/01/14

Pause Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

90 x 5 x 5

Dumbbell Bench Press

35 x 8 x 3

Triceps Pushdown

50 x 10 x 3

Forearm work

Tricep Burnouts


Tuesday 12/02/14

Squats.....

Lunges....

Can't quite remember.... :huh:

Edited by TmCox
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Thursday 12/4/14



Swiss Bar Clean & Press


35 x 5


55 x 5


65 x 2 x 8



Medicine Ball Clean & Press


50 x 10 x 3



Front Delt Raise


10 x 10 x 2



Side Delt Raise


10 x 10 x 2



Rear Delt Raise


10 x 10 x 2



Axle Hold


85 x ~45 seconds


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Saturday 12/6/14



Deadlift (speed)


45 x 5


95 x 5


135 x 3


150 x 1 x 8



Snatch Grip Deadlift


135 x 5


115 x 5 x 2



Neutral Grip Pull-ups


BW x 5 x 3



Cable Machine Row


70 x 12 x 3


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Monday 12/08/14

Banded Safety Bar Squat (Green Band)

70 x 2

90 x 2 x 4

Full Squat

55 x 2

75 x 2

95 x 2

115 x 1

135 x 1

150 x 2 x 2

Pause Squat

105 x 4 x 6

Bulgarian Split Squat

BW x 8 x 3

Calf Raises

BW x 100

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Tuesday 12/09/14

Dumbbell Pull-Over

15 x 20 x 3

4-Board Bench Press

45 x 5

65 x 5

85 x 3

105 x 1

125 x 1

140 x 4 x 4

Bench Press

110 x 5 x 2

Wide-Grip Bench Press

95 x 3 x 2

Swiss Bar Bench Press

95 x 3

Lat Pull-Down

65 x 12 x 3

Behind the Neck Pull-Down

50 x 10 x 3

Band Pull-Aparts

black x 20 x 3

Seated Dumbbell External Rotation

8 x 20 x 3

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Wednesday 12/10/14

Hamstring Warmup

Single Leg Deadlift

65 x 8 x 3

~22" Rack Deadlift

135 x 2

185 x 2

225 x 1

275 x 1

300 x 3 x 3

300 x 5

Snatch Grip Deadlift

60 x 8 x 3

Snatch Grip Pendlay Row

100 x 5 x 3

Deficit Deadlift (75 sec rest between sets)

170 x 4 x 6

Banded Wide-Grip Dimel Deadlift

85+Skinny Red x 15 x 3

Back Extensions

BW x 8 x 3

UFF-DA!! :ohmy

Edited by TmCox
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Friday 12/12/14

Barbell Overhead Rack Press (~6" ROM)

45 x 3

55 x 3

65 x 3

75 x 1

85 x 1

90 x 6 x 4

Barbell Strict Overhead Press

65 x 7 x 2

55 x 7 x 2

Unilateral Dumbbell Push Press (<2 min rest)

20 x 10 x 2

Dumbbell Side Raise (~90 sec rest)

8 x 20 x 3

Reverse Dumbbell Flye (~90 sec rest)

5 x 20 x 3

Dumbbell Upright Row (~90 sec rest)

15 x 10 x 2

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Saturday 12/13/14

Axle Clean

35 x 5

55 x 5

60 x 5

65 x 5

70 x 5

75 x 5

80 x 5

Front Squat

55 x 2

75 x 2

95 x 3 x 2

Farmers Hold (Slightly Elevated Pick)

130 x pick

150 x 10 seconds x 5 (Volume PR)

135 x 10 seconds

-Hands were pretty shot from these

"Stone" Apparatus

65 x 3
85 x 5 x 2
-Lifted up to chin and lowered to lap each rep
Barbell Curl
45 x 20
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Monday 12/15/14

Overhead Squat (Had to use an axle so it was light enough)

35 x 5 x 3 (<2 min rest)

Banded Safety Bar Squat (Green Bands x 2 each side)

70 x 2

95 x 4 x 3

-Bar Weight recorded only

Back Full Squat

55 x 1

105 x 1

150 x 3 x 3

Pause Squat

120 x 2 x 3

Bulgarian Split Squat

8 x 7 x 3

Unilateral Calf Raises

BW x 25 x 4 (no rest between sets)

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Tuesday 12/16/14

Dumbbell Pull-Over

15 x 20 x 3 (<2 min rest)

5-Board Bench Press

140 x 3 x 3

Bench Press

105 x 3

95 x 3

85 x 3

Lat Pull-Down

60 x 10 x 3

Behind The Neck Pull-Downs

55 x 10 x 3

Band Pull-Aparts

Thin Blue x 20 x 3

Seated Dumbbell External Rotation

10 x 20 x 3

Edited by TmCox
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Thursday 12/18/14

Single Leg Deadlift

60 x 8 x 3

~22" Rack Deadlift

135 x 2

185 x 2

225 x 1

275 x 1

310 x 2 x 3

Snatch-Grip Deadlift

125 x 5 x 3

Snatch-Grip Pendlay Row

110 x 5 x 3

Glute-Ham Raise

BW x 8 x 3 (~45 sec rest)

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Friday 12/19/14

Bar Pull-Over

15 x 15 x 3 (<2 min rest)

Swiss Bar Overhead Rack Press (6" ROM)

35 x 5

55 x 3

75 x 2

95 x 12 x 3

Barbell Strict Overhead Press

70 x 7 x 3

Unilateral Dumbbell Strict Press

30 x 8 x 3

Dumbbell Lateral Raise (~75 sec rest)

10 x 15 x 3

Reverse Dumbbell Flye (~75 sec rest)

8 x 18 x 3

Dumbbell Upright Row (~75 sec rest)

15 x 12 x 2

Edited by TmCox
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Saturday 12/20/14

Axle Continental Clean

35 x 5

55 x 3

65 x 5

75 x 5

80 x 5

85 x 5 x 2

Front Squat

45 x 2

65 x 2

85 x 2

100 x 5 x 3 (Volume PR)

Farmers Hold (Slightly Elevated Pick)

130 x pick

155 x 10 seconds x 3

140 x 25 seconds

Plank

BW x 60 seconds x 3

Unilateral Dumbbell Hammer Curls

15 x 15 (Right)

15 x 20 (Left)

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Monday 12/22/14

Hamstring Warmup

Overhead Squat

35 x 8 x 3 (<2 min rest)

Full Squat

45 x 5

65 x 5

85 x 5

105 x 5

125 x 3

145 x 1

160 x 4 x 4 (Volume PR)

Pause Squat

120 x 5 x 4

Bulgarian Split Squat

15 x 8 x 2

15 x 5 x 2

-Quads were pretty shot at this point....couldn't get to 8 for the last two sets...

Seated Calf Machine

90 x 10 x 4 (~45 sec rest)

Treadmill

7.5% inc @ 3.0 MPH x 30 min.

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Wednesday 12/24/14

Hamstring Warmup

Single Leg Deadlift

60 x 8 x 3

Rack Deadlift (~22")

135 x 3

185 x 2

225 x 2

275 x 2

320 x 3 x 4 (Volume PR)

Snatch-Grip Pendlay Row

115 x 7 x 4

Deficit Deadlift (~2")

180 x 3 x 5

180 x 4 x 5

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Friday 12/26/14

Shoulder Warmup

Barbell Pullover

15 x 15 x 4

Swiss Bar Overhead Rack Press (~6" ROM)

35 x 5

60 x 3

75 x 3

90 x 2

100 x 10 x 4 (Weight PR, Rep PR, Volume PR)

Barbell Overhead Strict Press

75 x 3 x 4

70 x 3 x 4

Reverse Dumbbell Flye

10 x 13 x 4

Dumbbell Upright Row

20 x 8 x 4

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Saturday 12/27/14

Hamstring Warmup

Front Squat

45 x 2

65 x 2

85 x 2

100 x 6 x 4 (Volume PR)

Axle Continental Clean

35 x 5

55 x 2

70 x 3

75 x 3

80 x 3

85 x 3

90 x 3

"Stone" Shouldering

50 x 12 x 4

-used a medicine ball and alternated sides each rep

Farmers Hold

130 x pick

160 x 9 seconds x 5 (Weight PR, Time PR, Volume PR)

145 x 20 seconds

145 x 12 seconds

EZ Bar Curl

25 x 50

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