Jump to content

The Biflexible Lifter


Recommended Posts

Wednesday 11/13/13

Shoulder Warmup

Bench Press

45x5

50x3

55x3x8

Band-Assited Chinups

BW-Purplex10x3

Cable Machine Triceps Extension

40x10x3

Chest Flye

12x10x3

Rear Deltoid Raise

15x10x3

Link to post
Share on other sites
  • Replies 363
  • Created
  • Last Reply

Top Posters In This Topic

  • TmCox

    339

  • MattM

    23

  • dlewis8589

    1

  • honk

    1

Top Posters In This Topic

Popular Posts

Awesome fight at the lockout! You new you had that before you pressed

Friday 02/20/15 Strict Overhead Press 45 x 5 55 x 5 65 x 3 75 x 1 85 x 6 (Rep PR) Seated Behind the Neck Barbell Press 30 x 5 45 x 5 50 x 5 55 x 5 60 x 5 Lateral Raises 20 x 5 x 2 15 x

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

Friday 11/15/13

Hamstring Warmup

Deep Speed Squat

45x5

55x5

65x5

80x2x8

Yoke Holds

190 x 30 seconds

260 x 60 seconds (Time PR)

Prowler Push (60 ft)+ Sled Drag (60 ft)

135x5

Link to post
Share on other sites

Monday 11/18/13

Axle Clean and Press

20x5x3

40x3x8

Superset:

Dumbbell Front Raise

8x15x2

Dumbbell Lateral Raise

8x15x2

Dumbbell Row

8x15x2

Superset (Left Arm Only)

Dumbbell Front Raise

8x15

Dumbbell Lateral Raise

8x15

Dumbbell Rear Deltoid Raise

8x15

*Right shoulder, elbow, and lat extremely sore from dodgeball.... :huh:

Elbow Elevated Dumbbell External Rotation (Left arm only)

5x45

French Curl

20x25 (left arm only)

Gripper

1 set to failure each hand

Edited by TmCox
Link to post
Share on other sites

Wednesday 11/20/13



Hamstring Warmup



Speed Deadlift


95x5x3


135x2x8



Sumo Deadlift


95x10x3



Stiff Leg Deadlift


95x10x3



Inverted Bodyweight Row


BW x 10 x 3



Axle Curls (strict)


1 set to failure
Link to post
Share on other sites

Friday 11/22/13



Shoulder Warmup



Speed Bench Press


45x5x3


50x3x8



Dumbbell Bench Press


12x50



Triceps French Press


20 x 50



Moeller Walkouts


3 sets of 30 seconds


Edited by TmCox
Link to post
Share on other sites

Monday 11/25/13

Treadmill

5 min @ 2.5 mph and 7.5% incline

Speed Squat

45x5

70x2x8

Yoke Hold

190 x 30 seconds

240 x 30 seconds

320 x miss x 2 :angry2:

320 x 30 seconds :grin::yikes (Weight PR, Time PR)

Incline Lunges on Treadmill (15% incline)

60 seconds @ 1mph

60 seconds @ 1.2mph

60 seconds @ 1.4mph

60 seconds @ 1.6mph

Situps

BW x 50

Link to post
Share on other sites

Friday 11/29/13

Speed Deadlift + Axle Clean and Press

95 x 5 + 20 x 5

(125 x 2 + 40 x 3) x 8

Band Triceps Extension + Dumbbell Shrug

(Purple x 12 + 30 x 12) x 3

Band Pull Apart + Lateral Dumbbell Raise

(Black x 20 + 10 x 12) x 3

Rope Hangs

20 Seconds x 2

15 Seconds

Treadmill (7.5% incline)

3 min with 45lb plate (2.5 mph)

5 min just walking (3 mph)

Link to post
Share on other sites

Monday 12/2/13



Banded Speed Bench Press (50%+EFS Red Mini Bands)


45+Bands x 3 x 2


50+Bands x 4



Dumbbell Bench Press


25x8


30x8


35x8



One Arm Dumbbell Row


40x8


45x8x2



Posterior Deltoid Raise


35 x 8 x 3



Incline Dumbbell Curl


20x8x2


15x8



Reverse Dumbbell Forearm Curl


12x15x3



4-Way Neck


-manual resistance 3 sets of 8

Link to post
Share on other sites

Wednesday 12/4/13



Hamstring Warmup



Banded Speed Full Squat (purple bands, 90lbs band tension at top)


45+Bands x 5


50+Bands x 6 x 4



Low Box Squat (paused)


55x8x3



Poliquin Squats


455 x 8 x 3



Yoke Hold


190 x 30 seconds


260 x 30 seconds


325 x 30 seconds (Weight PR)



Hanging Leg Raises


BW x 8 x 3



Seated Calf Raise


Green Band x 8 x 3



Single Leg Calf Raise


35 x 8 x 3

Link to post
Share on other sites

Thursday 12/05/13

Shoulder Warmup

Swiss Bar Clean and Press

22.5x5x3

42.5x5

47.5x6x4

Dumbbell Overhead Press

20x8

25x8x2

Triceps Pullover

40x8

50x8x2

Band Pullaparts

Black x 20 x 3

Neck Work-4 ways

20 reps manual resistance each side x 3

Link to post
Share on other sites

Hamstring Warmup



Banded Speed Deadlift (130lbs added band tension at top)


Bar+Bands x 5


95+Bands x 6 x 3



Pendlay Row


75 x 8 x 3



Sandbag Over Bar


75 @ 54" x 2 x 8



Farmers Hold


90 x 15 seconds x 3



Chinups - BW x 5,4,4



EZ Bar Biceps Curl


35 x 20 x 3



Single Leg Calf Raises


BW x 45, 30, 15

Link to post
Share on other sites

Monday 12/9/13

Shoulder Warmup

Banded Bench Press (EFS Red Mini bands, approx. 55lbs band tension at top)

45+Bands x 3 x 5 (Volume PR)

Pushups

50 total

Nuetral Grip Row w/Cable weight stack (no straps)

70 x 10 x 3

Posterior Delt Raise

15 x 10 x 3

Incline Dumbbell Curl

12 x 10 x 3

EZ Bar Forearm Curl

25 x 12 x 3

EZ Bar Backarm Curl

25 x 12 x 3

Manual 4-Way Neck

-3 sets of 10 reps


Extra Work At The Gym

Blob Walk

10lbs x 50 ft

Plate Pinch & Walk

3 5lbs plates x 100 ft

Seated Calf Raise

90 x 10, 10, 8

Link to post
Share on other sites

Tuesday 12/10/13



Hamstring Warmup



Banded Full Squat (90lbs band tension at top)


45+Bands x 5


55+Bands x 3


65+Bands x 5 (Rep PR)


60+Bands x 5 x 2 (Volume PR)



Poliquin Squats


55 x 10 x 3



Yoke Hold (no belt)


190 x 30 seconds


260 x 30 seconds


330 x 30 seconds (Weight PR)



Hanging Leg Raises


BW x 10 x 3



Calf Raises


BW x 20 x 3

Link to post
Share on other sites

Thursday 12/12/13



Shoulder Warmup


Hamstring Warmup



Swiss Bar Clean & Press


22.5x5x3


42.5x5


42.5x3


52.5x5


57.5x5x5



Pulldown & Press


70x10x3



Elbow Elevated External Rotation


10x10x2


12x10



Band Pull-apart


Black x 20 x 3



Manual 4-Way Neck Raise


-3 sets of 20 reps

Link to post
Share on other sites

Saturday 12/14/13



Hamstring warmup



Banded Deadlift (130lbs band tension at top)


45+Bands x 5


95+Bands x 5


105+Bands x 3


115+Bands x 3


135+Bands x 3



Sand Bag over Bar (Bar set at 52")


75 x 5 x 3 @ 52"



Farmers Hold


110 x 15 seconds x 2



Chinups: BW-Green x 10


Wide Grip Pullups: BW-Green x 10


Neutral Grip Pullups: BW-Green x 10



EZ Bar Curl


30x15x3



Single Leg Calf Raise


35x10x3



Dorsiflexion


BW x 10 x 3


Link to post
Share on other sites

Monday 12/16/13

Shoulder Warmup

Push ups(Explosive as possible)

BW x 3 x 5

Banded Bench Press(~100 lbs band tension at the top)

45+Bands x 10

Dumbbell Bench Press

25x12

30x12

35x9

Chin ups: BW x 3

Wide Grip Pullup: BW-Thick Blue x 12

Neutral Grip Pullup: BW-Thick Blue x 12

Rear Deltoid Raises

15x12x3

Incline Curls

12x12x3

EZ Bar Forearm Curls

20x12x3

EZ Bar Reverse Forearm Curls

20x12x3

Neck Work

4 way manual resistance x 12 reps each side x 3

Link to post
Share on other sites

Tuesday 12/17/13



Hamstring Warmup



Banded Full Squat (90lbs band tension at top, purple bands)


BW x 10 x 2


BW x 5 x 2


45+Bands x 3


55+Bands x 8




Yoke Hold (beltless)


190 x 30 seconds


260 x 30 seconds


335 x 30 seconds (Weight PR)



Poliquin Squat


65x12x3



Hanging Knee Raise


BW x 12 x 3



Seated Calf Raise


Thick Yellow Band x 12 x 3

Link to post
Share on other sites

Friday 12/20/13



Shoulder Warmup



Swiss Bar Clean & Press (one clean per set)


22.5 x 5 x 3


32.5 x 5


-add belt


42.5 x 3


52.7 x 10 (Rep PR)



Medicine Ball Overhead Clean & Press (strict, one clean per set) 60 second time limit


50x10


50x9x2



Dumbbell Elbow Elevated External Rotation


8x8


10x8


12x8



Triceps Pushdown w/ plate loaded cable pulley


60x12x3



Band Pull-apart


Black x 20 x 3



Light Neck Stretching

Link to post
Share on other sites

Saturday 12/21/13

Hamstring Warmup

Banded Deal Lift(~130 pound band tension at the top)

45+Bands x 5

95+Bands x 5 x 3

Pendlay Rows

75x12

65x12x2

Farmers Hold

130 x 15 seconds

Sandbag Over Bar @ 52"

75x8

EZ Bar Curls

30x20x3

Link to post
Share on other sites

Monday 12/23/13

Shoulder Warmup

Banded Speed Bench Press (~65 pound band tension at the top)

45x5

50x6x4

Swiss Bar Clean and Press (One Clean per set)

22.5x5x3

32.5x5

47.5x6x4

Incline Narrow Bench Press

45x8x3

One Arm Dumbbell Row

50x8x3

Dumbbell Rear Deltoid Raise

20x8

12x8x2

One Arm Dumbbell Preacher Curl

12x8x3

Reverse Forearm Curl

15 one set to failure

Link to post
Share on other sites

Tuesday 12/24/13

Hamstring Warmup

Banded Speed Full Squat(~90 pounds band tension at the top)

45+Bands x 5

55+Bands x 6 x 3

Front Squats

45x8x3

Stationary Barbell Lunges

65x8x3

Yoke Holds

190 x 30 seconds

260 x 30 seconds

340 x 30 seconds (Weight PR)

Side Bends

60x8x3

Banded Seated Calf Raises

Thick Yellow band x 12 x 3

Link to post
Share on other sites

Thursday 12/26/13

Shoulder Warmup

Dumbbell Overhead Press

10x10

12x10

15x8

Barbell Overhead press

45x8

55x8x3

French Press

25x12

30x12

35x12

Elbow Elevated Dumbbell Rotation

10x10

12x10

15x10

Face Pulls

30x10x3

Link to post
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
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.


×
×
  • Create New...

Important Information

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