700kg RAW 800kg Equipped

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[AndrewBurge]

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

[Author]

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