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The Biflexible Lifter


TmCox
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Saturday 03/22/14



Hamstring Warmup



Deep Squat


45 x 5


70 x 5


95 x 5


120 x 3


145 x 1


160 x 1 (Weight PR)


170 x 1 (Weight PR)



Yoke Hold


190 x 30 seconds


260 x 30 seconds


380 x 30 seconds (Time PR)



Dumbbell Stationary Lunges


25 x 10 x 3



Rolling Thunder


worked up to 67.5 (Weight PR)



Barbell Curls


45 x 15 x 3



Wrist Rollers


60 seconds


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Tuesday 03/25/14

Hamstring Warmup

Speed Squat

45 x 5 x 3

60 x 5

75 x 5

95 x 3 x 8 (Volume PR)

Seated Calf Raise

70 x 10 x 3

Hanging Leg Raises (Straight Legs, Strict, no swinging)

BW x 10 x 3

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Monday 03/24/14

Shoulder Warmup

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

85 x 3 x 8 (Volume PR)

Pull-ups

BW x 10 (Rep PR)

BW x 7

BW x 5 (Volume PR)

:mosher Ten pullups!

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Thursday 03/27/14

Shoulder Warmup

Single Arm Dumbbell Overhead Press

15 x 5 (R&L)

20 x 5 (R&L)

30 x 16 (R&L) (Weight PR, Rep PR)

Swiss Bar Clean and Press

32.5 x 5

42.5 x 5

52.5 x 5

62.5 x 5

72.5 x 6 x 4

Elbow Elevated Dumbbell External Rotation

20 x 6

12 x 20 x 2

Moeller Walkouts

3 sets of 30 seconds

Jump Rope

50 jumps x 5

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Saturday 03/29/14

Full Body Warmup:

Leg Swings

BW squats

Jump Rope

Arm Circles

Sled Drags

135 x 40ft x 2

225 x 40 ft x 2 (Weight PR, Distance PR)

275 x 30ft (Weight PR, Distance PR)

275 x 10ft (Volume PR)

Single Arm Hang

L: 25 seconds, 19 seconds, 16 seconds

R: 60 seconds

Sandbag Rows

115 x 3 x 3 (Technical Weight PR, Rep PR, Volume PR)

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

Thanks Babe! Stupid gravely roads banging up my elbows. :cry But thankfully I had such a good partner with me! :wub:

Monday 03/31/14

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

90 x 6 x 4 (Volume PR)

One Arm Dumbbell Bench Press

35 x 15 (R&L) (Rep PR)

Wide Grip Pullups (dead hang, strict)

BW x 3 (Rep PR)

BW x 2 (Volume PR)

Assisted x 10

Dumbbell Posterior Raise

15 x 10 x 3

Shoulder Shrug (weight/hand)

30 x 30 x 3

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Tuesday 04/01/14

Hamstring Warmup

Deep Squat

45 x 5

65 x 5

85 x 5

105 x 3

135 x 6 (Rep PR)

Yoke Hold

190 x 30 seconds

280 x 30 seconds

385 x 30 seconds (Weight PR)

Single Leg Calf Raises (holding dumbbell)

30 x 15 x 3 (R&L)

Calf Raises

BW x 40 x 3

Dorsiflexion

BW x 15 x 3

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Thursday 04/03/14

Shoulder Warmup

Single Arm Dumbbell Overhead Press

15 x 5 x 2 (R&L)

25 x 5 (R&L)

35 x 8 (R&L) (Weight PR, Rep PR)

35 x 5 (R&L)

35 x 6 (R&L) (Volume PR)

Swiss Bar Clean and Press

52.5 x 5

72.5 x 5

82.5 x 3

Log Clean and Press

90 x 1

100 x 1 (Weight PR)

110 x miss

Elbow Elevated External Rotation

15 x 15 x 3

Edited by TmCox
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Saturday 4/5/14



General Warmup



Deadlift


45 x 5 x 2


95 x 5


135 x 3


185 x 13 (Rep PR)


-nailed it!



Farmers Hold


90 x 15 seconds x 5 (Volume PR)



Double Over Axle Deadlift


70 x 3


90 x 3


110 x 3


130 x 3


150 x 3


170 x miss x 2


165 x miss


160 x 1 (Weight PR)


165 x 1 (Weight PR)


170 x 1 (Weight PR)


175 x 1 (Weight PR) :chris:





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Tuesday 04/08/14

Hamstring Warmup

Power Clean

45 x 5

65 x 5

95 x 5

105 x 2

115 x 1 x 2 (Weight PR, Volume PR)

-Never done Power Cleans before....it was fun doing something new! :cool

Dumbbell Shoulder Shrug

35 x 30 x 3

EZ Bar Reverse Forearm Curl

15 x 30

25 x 30 x 2

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Don't forget you did a double with 115! I'd still count it :grin:

That is Questionable MattM! haha but either way there is room for improvement!

Thursday 04/10/14

Shoulder Warmup

Bench Press

45 x 5

55 x 5

65 x 5

75 x 3

85 x 1

100 x 10 (Rep PR) :rock

Elbow Elevated Dumbbell Rotation

20 x 6 x 3

-these are pretty tough, partially because my thumb seems to give out a bit...

Rear Deltoid Raise

10 x 20 x 3

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Saturday 04/12/14

Hamstring Warmup

Deep Squat

45 x 5

65 x 5

85 x 5

105 x 6 x 3 (Volume PR)

Yoke Carry

190 x 40 ft

280 x 80 ft ~14.72 seconds (Weight PR, Distance PR)

280 x 80 ft ~11.97 seconds (Time PR)

Yoke Hold

390 x 18 seconds (Weight PR)

390 x 30 seconds (Time PR)

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Thursday 04/17/14

Shoulder Warmup

Pushup

BW x 15 x 3

Plank

BW x 60 seconds x 2

Side Plank

BW x 30 seconds each side

Wide Grip Pull up

BW-Black skinny x 3 x 3

EZ Bar curl

35 x 15 x 3

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Saturday 04/19/14

Warmup

60 seconds Mountain Climbers x 2

60 seconds Reverse Burpee (Bounder)

Lunges (each leg)

BW x 10

25 x 10

Lateral Lunges (each leg)

BW x 6 x 3

Back Extension Holds off GHR

BW x 30 seconds x 3

Plank

BW x 60 seconds

BW+25 x 30 seconds x 2

Single Leg Calf Raise

35 x 10 x 3

Reverse Calf Raise

25 x 10

35 x 10 x 2

Double Over hang from Yoke bar

BW x 30 seconds x 3

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Monday 04/21/14

Shoulder Warmup

Jump rope x 60 seconds x 3

Moeller Walkouts x 60 seconds

Ring Dips

BW x 1,2,3,5

-Have only tried these once before and was not able to do them, so this was quite an improvement!

Rotator Cuff Circuit (blue bands)

-Elbow Elevated Internal Rotation 12 x 3

-Internal Rotation 12 x 3

-External Rotation 12 x 3

Rear Delt Raise

8 x 12

10 x 12

12 x 12

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Tuesday 04/22/14

General Warmup

Cardio

Mountain Climbers x 60 seconds

Jumprope x 60 seconds

Mountain Climbers x 60 seconds

Swiss Bar Dead Rows

32.5 x 10

52.5 x 10

72.5 x 12 x 3

Odd Object Loading ~47" height

50lb medicine ball

55lb plate

80lb sandbag

100lb plate

115lb sandbag

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