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The Biflexible Lifter


TmCox
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Haven't had internet access for quite some time now... But here are some Videos

Deep Squat

185 x 1 (Weight PR)

200 x 1 (Weight PR)

Deadlift

275 x 1 (Weight PR)

Axle Clean and Press

115 x 1 (Weight PR)

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Thursday 06/19/14

Shoulder Warmup

Dumbbell Clean and Press

10 x 10

20 x 10

30 x 5

40 x 3

50 x 2 (L) + 6 ( R) in 60 seconds (Rep PR)

Lots of Shoulder/Rotator Cuff work and rehab...my shoulders are very destroyed and need to recover before the contest on 06/28.

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Saturday 06/21/14

Hamstring Warmup

Deadlift

95 x 5

135 x 5

165 x 2 x 2

180 x 2 x 2

195 x 2

210 x 2

Farmers Carry

90 x 80 ft x 2

Yoke Carry

190 x 20 ft x 2

240 x 20 ft x 2

280 x 80 ft x 2

Loading to ~50" bar

80lb sandbag x 3

55 lb stone x 3

150 lb sandbag x 1

Some technique work on picking up a keg, still can't load it yet though...

Pull-ups

BW x 3 x 3

Hanging Knee Raises

BW x 10 x 3

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Monday 06/23/14

Shoulder Warmup

Bench Press

45 x 5

55 x 5

65 x 5

80 x 3 x 8

Banded Face Pulls

Black x 30 x 3

Banded Rotator Cuff work


Tuesday 06/24/14

Tried to push a car around for a while...then took a 30 min walk

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  • 2 weeks later...

Saturday 06/28/14

Sauk Rapids Minnesota Strongman and Woman Championships

1st Event: Farmers Run 135# for 100'

2nd Event: Thomas Inch Replica 50# for 60 seconds.

3rd Event: Odd Object Load

-85# keg, 115# propane tank, 135# fire hydrant, 165# keg, 175# thomas inch replica

4th Event: Yoke Run 350# for 100'

5th Event: 300# Deadlift for 60 seconds

Finished 8 out of 13. It was my first competition, and the woman were not divided into weight classes. :glare: BUT it was so much fun, and I set personal record in each event=overall good day! :sorcerer:

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Tuesday 07/01/14

Bench Press

45 x 5

60 x 5

75 x 5

85 x 5 x 5

Single Arm Dumbbell Bench Press

25 x 5

35 x 3

40 x 1

45 x 1

50 x 1

55 x 1

60 x 1

65 x 1(L arm only) (Weight PR)

Chest Flye

12 x failure x 3

Edited by TmCox
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Thursday 07/03/14

Single Arm Dumbbell Overhead Press

20 x 10

30 x 5

35 x 3

40 x 1

45 x 1

50 x 1

55 x 1 (R&L)

Axle Clean and Press

55 x 5

75 x 5

85 x 5

-shoulders were pretty shot still, made it very hard to clean and called it.

Banded Rotator Cuff Rehab

Thin Orange x 20 x 3 (Internal, External, Elevated External)

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Saturday 07/05/14

~16" Axle Deadlift

worked up to:

173 x 2 x 8

Farmers

90 x 40

130 x hold

-Back was extremely tired, and called it for these.

Band Pull-Aparts

black x 20 x 3

Bicep Work

BW Situps

25 x 3

Rotator Cuff Rehab


Monday 07/07/14

Bench Press

45 x 5

55 x 5

65 x 5

75 x 5

85 x 5

95 x 3

115 x 1

135 x 1 (Weight PR)

Chest Flye

12 x failure x 3

Edited by TmCox
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Tuesday 07/08/14

Deep Squat

45 x 10

65 x 5

85 x 5

105 x 5

135 x 5 x 3 (Volume PR)

Arm Over Arm Prowler Pull

205 x 80'

Single Arm Dumbbell Row

40 x 12 x 3

Unilateral Calf Raises

40 x 12 x 3

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Thursday 07/10/14

Swiss Bar Clean and Press

32.5 x 5

52.5 x 5

82.5 x 3

Log Clean and Press

90 x 5 x 3 (Volume PR)

Strict Dumbbell Over Head Press

25 x 8 x 3

Banded Unilateral Triceps Push Down

Black x 12 x 3

Banded Rotator Cuff

red x 12 x 3

Elbow Elevated External Rotation

10 x 12 x 3

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  • 3 weeks later...

Thursday 07/31/14

Shoulder Warmup

Axle Clean and Press

33 x 5

53 x 3

73 x 1

93 x 1

113 worked on cleans with switch grip.

Dumbbell Clean and Press

30 x 1 (R&L)

40 x 1 (R&L)

50 x 1 (R&L)

58 x 1 (R&L)

Lying Triceps Extensions

15 x failure

12 x failure

10 x failure

Banded Pull-Apart

Black x failure x 3

Banded Rotator Cuff Rehab

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Sunday 08/03/14

Full Body Warm Up

Log Cleans

32.5 x 5

52.5 x 5

82.5 x 1

90 x 8 in 60 seconds (technical Rep PR)

Tire Deadlift on Car Deadlift Apparatus

~235 pounds x 12 (technical Rep PR)

Tire Flip/Sled Drag Medley

235 x 50' , 185 x 50'

Seated Cable Rows with 3" Rope

90 x 60 seconds (R&L)

Hanging Leg Raises

BW x 10 x 3

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Tuesday 08/05/14

Hamstring Warmup

Deep Squat

45 x 5

60 x 5

80 x 5

100 x 5

Yoke

190 x 40 ft

280 x 40 ft

350 x 40 ft

280 x 7 pics

280 x 60 second hold

Sandbag Carry

200 x 40 ft (Weight PR)

http://youtu.be/X7kC4cx3jh0

Chin-ups

BW x 10

BW-Purple x 5 neutral grip

BW-Purple x 5 Wide grip

Plank Hold

BW+25 x 30 x 2

BW+25 x 45

Alternating Biceps Curls

15 x 10

20 x 10

15 x 15

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Thursday 08/07/14

Full Body Warmup

Swiss Bar Clean and Press

32.5 x 5

52.5 x 3

72.5 x 3

Log Clean and Press

90 x 1

100 x 1

110 x 1 (Weight PR)

Strict Dumbbell Clean and Press

20 x 16 (R & L)

12 x failure with Left

Rear Deltoid Raise

20 x 6 x 3

Banded Triceps Extension

Purple x 50

Rotator Cuff Work

Thin Orange x 12 x 3 rounds

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

Thank you!! I always have trouble right at the point in front of my face, so I will need to keep working on it!

Saturday 08/09/14

Hexbar Deadlift

80 x 5

130 x 5

170 x 5

220 x 5 (Rep PR)

Farmers Carry

40 x 40 ft

50 x 80 ft

100 x 80 ft

Alternating Biceps Curls

20 x 10 x 2

Stone Loading Work (Tire Apparatus)

65 x 3 to ~50"

90 x 2 to ~50"

115 x 1 x 5 to ~46" (Volume PR)

Calf Raises

BW x 50 x 3

Banded Pull-Aparts

Red x 12 x 3

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Monday 08/12/14

Shoulder Warmup

Bench Press

45 x 10

60 x 5

75 x 5

90 x 3

105 x 6 (Rep PR)

Chest Flye

15 x 8

12 x 10

10 x 12

Banded Triceps Extension

Purple x 50

Cable Pull Over

35 x 10 x 3

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Tuesday 08/13/14

Hamstring Warmup

Deep Squat

45 x 5

65 x 5

85 x 5

105 x 5

125 x 3

150 x 5 (Rep PR)

Yoke Picks

280 x 6

280 x 5

280 x 4

Chin-Ups

BW-Green x 10 x 3

Bent Arm Hang x 10 seconds

Plate Curls to failure with 25 lbs.

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Thursday 08/14/14

Axle Clean and Press

33 x 5

53 x 5

68 x 1

85 x 6 (Clean and Press Each Rep) for 60 seconds (Rep PR)

-I am also working on my switch grip, so got some work in with that even though I prefer double over. ha :zorro:

Sandbag Clean and Press

115 x 3 miss

115 x 1 (Weight PR)

http://www.youtube.com/watch?v=2IGS4APW6z0

Unilateral Dumbbell Overhead Triceps Extension

12 x 10 x 3

Elbow Elevated Dumbbell External Rotation

12 x 10 x 3

Neck

5 x failure (Front and Back)

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Saturday 08/16/14

Hamstring Warmup

Deadlift

45 x 5

95 x 5

135 x 5

185 x 2 x 8 (Volume PR)

Log Clean

90 x 2

95 x 1

100 x 1

105 x 1

110 x 1

115 x 1 (Weight PR)

120 x 1 (Weight PR)

Farmers Hold

40 x pick + shrugs x 5

90 x pick + shrugs x 5

130 x pick

155 x 5 seconds (Weight PR)

Unilateral Biceps Curls

15 x 10

20 x 10 x 2

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Monday 08/18/14

Shoulder Warmup

Bench Press

45 x 5

60 x 5

75 x 5

90 x 5 x 3

Chest Flye

10 x 15 x 3

Short workout today...may add some assistance work later tonight.

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