700kg RAW 800kg Equipped

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  • #23634
    AndrewBurge
    Guest

    Week 1/14 Raw Nationals

    BW = 95kg

    Monday Squat S/Bench

    Squat x 150 x 8 x 3 beltless
    Squat Chains (Hi Box) x 150 chains x 5 x 3
    Front Squat x 80 x 8 x 3

    Acc Circuit
    Speed Bench x 60 chains x 3
    Bench Pull x 5
    Prone hold x 30s
    Rev DB Flies x 8
    30s rest
    x 5

    stretching

    #25312
    AndrewBurge
    Guest

    Tuesday – Back Acc

    Pull ups x BW x 8 x 4
    BB Row x 80 x 5 x 4
    LPD x 10 x 4
    DB Row x 50 x 5/5 x 4
    Straight arm Pulldown x 10 ss Bench Pull x 10 x 3
    DB Side raises x 15 ss DB alt curls x 5/5 x 3

    stretching

    #25310
    AndrewBurge
    Guest

    Wednesday – Bench

    Med Grip x 80 x 12 x 3
    Comp Grip x 80 20kg Chains x 5 x 3
    Inc DB press x 8 x 4
    DB Fly x 10 x 3

    stretching

    #25309
    AndrewBurge
    Guest

    Thursday – Deadlift P Chain

    Deficit deads (2″) x 160 x 5 x 3 beltless
    Rack Pull (below knee) x 180 x 4 x 4
    Wide stance Cambered bar squat x 100 x 5 ss BB Hip thrust x 60 x 5 x 4

    stretching

    #25311
    AndrewBurge
    Guest

    Friday – shoulders triceps core

    Db shoulder press x 10 x 4
    Close inc press x 8 x 4
    Skullcrusher x 10 x 3
    RPD x 15 ss side cable raise 8/8 x 4
    Mb crunch x 10 Db side bend x 10/10 leg tucks x 10 mb twist x 10
    x 3

    #25313
    AndrewBurge
    Guest

    Saturday – accessory

    Zercher from rack x 120 x 5 x 3

    Strongman circuit
    Partner tyre battle x 10
    20m x 120kg sled
    400kg tyre flip x 3
    X 4

    Stretching and r cuff

    #25314
    AndrewBurge
    Guest

    Week 2/14

    BW = 95kg

    Monday – Squat Assistance

    Squat x 160 x 8 x 3 Belt
    Chains to hi Box x 4 x 3
    Front Squat x 80 x 8 x 3

    Assistance Circuit
    Speed Bench x 60 Chains x 3
    R/Cuff band x 10/10
    Prone hold x 45s
    Rev DB Flies x 8
    x 5

    stretching

    #25315
    AndrewBurge
    Guest

    Tuesday – back

    Hammer pull ups x bw x 8 x 4
    Bb row x 60 x 8 x 4
    Lpd x 12 x 3
    Db row x 5/5 x 4
    Sapd x 10 ss Db side raise x 10 x 4
    Bench pull x 10 ss cable raise x 10 x 4

    R/cuff
    Stretching

    #25316
    AndrewBurge
    Guest

    Wednesday – bench

    Med grip x 87.5 x 10 x 3
    Comp grip x 87.5 20kg chains x 5 x 3
    Inc Db press x 8 x 3
    Db flies x 10 x 3

    Stretching

    #25317
    AndrewBurge
    Guest

    Thursday -deadlift

    Deficit deadlift x 170 x 5 x 3
    Rack pull x 190 x 4 x4
    Sumo squat x 100 x 5 ss bb hip thrust x 60 x 5 x 5

    Stretching

    Saturday- pressing assistance

    Push press x 80 x 3 ss box jump 45inch x 3 x 5
    Close bp x 60 x 10 ss land mines x 10 ss side raises x 10 x 5
    Skull crusher x 10 ss rpd x 10 ss cable raise x 10 x 4

    Stretching

    #25318
    AndrewBurge
    Guest

    Week 3/12

    Monday – squat assistance
    Squat x 170 x 8 x 3 no belt
    Front squat x 100 x 5 x 3
    Leg ext x 10 x 3

    Ass circuit
    Speed bench x 60 band x 3
    Face pull x 10
    Prone hold x 60s
    Rev fly x 10
    x 4

    Stretching

    #25319
    AndrewBurge
    Guest

    Tuesday – back

    Bench pull x 60 x 5 x 4
    Pull ups x 8 x 4
    Db row x 8/8 x 4
    Lpd x 12 x 4
    Side raises x 8 x 12 x 4

    Stretching

    #25320
    AndrewBurge
    Guest

    Wednesday – Bench

    Med grip x 95 x 8 x 3
    Wide Grip x 95 20kg chains x 3 x 5
    Inc DB Press x 8 x 3

    Dips x 8 ss DB Fly x 8 ss Face Pull x 8
    x 5

    stretching

    #25321
    AndrewBurge
    Guest

    Thursday – deadlift

    Disc problem in back so just some lighter deadlifts instead of defecits

    Conv deadlift x 180 x 5 x 3 belt

    Camberd SSB sumo x 5
    Ghr x 5
    Sldl x 5
    X 3

    Stretching

    #25322
    AndrewBurge
    Guest

    Friday – acc

    Speed bench x 80 x 3 x 5
    Closer 60 x 5 x 5

    Push press ss skullcrusher ss side raise

    Rope push down ss Db raise

    Stretching

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