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The Biflexible Lifter


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Monday 04/06/15

Body Bar PullOver

18 x 8 x 2

Bench Press

45 x 5

65 x 5

80 x 3

95 x 1

115 x 7 (Rep PR)

2inch Board Press

115 x 5

Unilateral Chest Press(Machine)

35 x 12 x 2

Weighted Pull-Ups

BW+ 15 x 6 x 2

Behind the Neck Pulldown

140 x 12 x 2

Banded Pull Aparts

band x 20 x 2

Elbow Elevated Dumbbell External Rotation

10 x 20 x 2

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  • 1 month later...

Sunday 05/17/15

Single Leg Deadlift

70 x 7 each leg

Deadlift

95 x 5

135 x 3

160 x 1

185 x 1

210 x 1

235 x 1

Barbell Row

120 x 8

Stiff Leg Deadlift

120 x 10

Barbell Shrugs

120 x 35(Failure)

Plank

BW+10 x 60 seconds

Unilateral Calf Raises

25 x 25 each leg

Row Machine

SkyZone! :yikes:yikes

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Monday 05/18/15

Bench Press

45 x 5

60 x 5

75 x 3

90 x 1

105 x 1

120 x 1

135 x 1

145 x miss

-lost tension and dropped the bar way to fast...elbow really doesn't feel good after this...

Unilateral Dumbbell Bench Press

20 x 3

40 x 3

Dumbbell Chest Flye/Press

20 x 15

Chest Supported Dumbbell Row

25 x 20

Dumbbell Rear Deltoid Raise

20 x 18

Rotator Cuff Rehab

banded

Light Dumbbell Bicep Curls and Tricep work

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Tuesday 05/19/15

Squats

30 x 10 x 2

45 x 5 x 2

55 x 5

75 x 5

95 x 2 x 10

Front Squat

45 x 3

65 x 8 x 4

Dumbbell Walking Lunge

10 x 12 x 2

10 x 10 x 2

Single Leg Hip Thrust

5 x 10 x 4

Side Bends off Back Extension+Seated Calf Machine Superset

(BW x 10 (L&R) + 35 x 25) x 4 sets

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Thursday 05/21/15

Cable Machine Pullovers

40 x 20 x 4

Push Press

45 x 5 x 2

60 x 3 x 5

Strict Press

45 x 3 x 3

Unilateral Dumbbell Strict Press

15 x 17 (L&R)

Reverse Cable Flye

10 x 10 x 2

10 x 8 x 2

Dumbbell Upright Row

10 x 18 x 4

Reverse Grip Unilateral Cable Triceps Extension

25 x 15 x 2 (R&L)

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Friday 05/22/15

Chin-ups

BW x 10

BW x 3 x 2

Stone Over Bar

120 x ~10 total loads

-This is my first stone workout!! whoa!

Arm Over Arm Prowler Pull to Low Bar Prowler Push

95 x 50 feet

145 x 50 feet

125 x 50 feet

Hercules Hold Apparatus

70 each hand until drop

Keg(Stump) Toss

~23 pounds x 6 x 2

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Monday 05/25/15

Dumbbell Pullover

20 x 10 x 4

Paused Bench Press

45 x 5

50 x 5

65 x 3 x 8

Unilateral Dumbbell Bench Press

25 x 22 (L&R)

Dumbbell Chest Flye + Press

15 x failure x 4

'Yates' Barbell Row

65 x 16 x 4

Barbell Shrug

65 x 28 x 4

Chest Supported Dumbbell Row

25 x 12 x 4

Bent Over Dumbbell Rear Deltoid Raises

10 x 15 x 4

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Wednesday 05/27/15

Back Squat

55 x 5

75 x 5

85 x 3

95 x 1

105 x 1

125 x 1

145 x 1

165 x 1

185 x 1

200 x 1

215 x 1 (Weight PR)

Front Squat

45 x 5

95 x 1

125 x 3

Walking Lunges

25 x 20 each leg

Hanging Leg Raises

BW x 10

X-Band Shuffle

thin green x 60 seconds

Unilateral Standing Calf Raises

BW+35 x 30 each leg

Box Jump

BW x 10 x 15

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Thursday 05/28/15

Strict Overhead Press

45 x 5

55 x 5

65 x 3

75 x 1

90 x 1

95 x 1

100 x 1

105 x 1 (Weight PR)

Unilateral Dumbbell Overhead Press

40 x 6 (Right)

40 x 3 x 3 (Left)

Lateral Dumbbell Raises

25 x 8

Cable Machine Reverse Flye

25 x 10

Lying Dumbbell Triceps Extension

20 x 10

10 x 15

Dumbbell Upright Row

20 x 20

Cable Pullover

65 x 20

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Friday 5/29/15

Chin-ups

BW x 5 x 3

Axle Cleans

45 x 5

65 x 5 x 5

Double Over Thickbar Hangs

BW x 30 seconds x 5

Prowler Arm over Arm + Low Bar Push Back

95 x ~50ft x 3

Evening Workout...

Dumbbell Curls

15 x 20 x 3

Atlas Stone Loading

120 x 6 loads total (~40" platform)

Rower

8 sets of 20 seconds with short rest (<30 seconds)

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Sunday 05/31/15

Deadlift

45 x 5

95 x 3

135 x 2

165 x 3

215 x 3

Sumo Deadlift

135 x 3

-eh.

Barbell Shrugs

110 x 26 x 2

Barbell Hip Thrust

110 x 8 x 2

Hanging Leg Raises

BW x 10 x 2

Unilateral Calf Raises

35 x 18 x 2

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Tuesday 06/02/15

Axle Clean and Press

45 x 5

65 x 5

80 x 3

95 x 5

Atlas Stone Loading

120 x 6 loads

150 (From lap to chest) x 4

Thick Bar Hang

BW x 30 seconds x 5

Rope Climb(no legs)

BW x 50ft x 2

Medicine Ball Toss (practice for keg toss)

-series of 6 balls: 18, 20, 20, 18, 20, 20

Series x 6

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  • 4 weeks later...

Sunday 07/05/15 (Contest Prep)

Log Clean and Press for Reps (60 Sec.)

90 x 10 (Rep PR)

Tire Flip (60 sec.)

~230# x 11 flips

Arm over Arm Prowler Pull

~185# x 70'

16" Deadlift

worked up to 260 x 3

Loading Race

120 stone, 115 sandbag, 150 stone, 200 sandbag 48" bar...worked on some technique

Body Weight: 135#

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