700kg RAW 800kg Equipped

[AndrewBurge]

Week 4 / 14

Bw 95kg
Squat x 180 x 8 x 2
Fsq x 120 x 3 x 3

Speed bench x 60 band x 3
Band face pull x 8
Weighted hold x 30s
Rev fb fly x 8
X 5

Stretching

[AndrewBurge]

Wednesday – bench

Med grip x 102 x 8 x 3
Comp grip band x 102 x 3 x 3
Inc Db press x 40 x 5 x 4
Dips ss Db fly x 8/8 x 3

Stretching

Disc problem not getting better. No back or deadlift work this week. X ray

[AndrewBurge]

Saturday – Press and Pull

Disc Problem means no deadlifitng for 2 weeks
X Ray came back clear though

Close Bench x 80 x 5 ss Pull ups x 5 x 5
Prone Row x 8 ss SB DB Press x 8 x 4
Skull Crusher x 10 ss Face Pull x 10 x 3
DB Raises x 12 ss BB Curl x 12 x 3
DB Rev Fly x 8 ss Cable raise x 8 ss Cable curl x 8 x 3

stretching

[AndrewBurge]

Week 5/14

Bw 95

Monday-squat

Squat x 190 x 5 x 3 belt
Pause squats x 90 x 5 x 4
Fsq x 90 x 5 x 3

Speed bench x 60 x 3
Rev Db fly x 8
Probe hold x 30s
X 5

Stretching

[AndrewBurge]

Wednesday – Bench

Bench x 110 x 5 x 5
Inc DB x 45 x 5 x 4
Dips x 8 ss Flys x 8 x 4

stretching

[AndrewBurge]

Saturday – ummmm

Cardio – 20min incline walking ( too fat )

Med grip band press x 70 x 5 x 4
Seated bb press (cheers dr) x 50 x 8 x 4
Ss Db row x 40 x 8/8 x 4
Db press x 10 pullups x 8 weighted crunch x 15 x 4
Kb swingsx 10 bench pull x 10 side raises x 10 x 4

Stretching

[AndrewBurge]

Week 6/14

Monday -squat

197.5 x 5 x 3 belt
Hi bar squat x 100 x 5 x 4

Band bench press x 60 x 3
Bench pull x 5
Probe hold 20kg x 30s
Rev Db fly x 8
X 4

Stretching

[AndrewBurge]

Wednesday – Bench

Bench x 115 x 5 x 4 Pause first rep on all sets
Hammer bar x 90 x 5 x 3
Inc DB x 8 ss DB Fly x 8 ss Face Pull x 8 x 3

stretching

[AndrewBurge]

Thursday – deadlift

Deadlift x 200 x 3 x 5
Rack pull x 200 x 4 x 4
Cambered squat x 100 x 5 ss upper back ext x 5 x 3

Stretching

[AndrewBurge]

Friday – Ummmmm

Treadmill 25 min

Core
Landmines x 10 x 4
Toe to bar x 10 x 4
SB Crunch x 10 x 4
DB Side bend x 10/10 x 4

stretching

Saturday – Assistance Circuit

Med brip band press x 70 blue x 3
Bench pull x 8
32kg KB Swing x 5
x 5

Seated BB Press x 60 x 10
Pul ups x 8
100kg sled push 10 m sprint
x 4

stretching

[AndrewBurge]

Week7/14
Bw 95kg
Monday – squat

Squat x 205 x 5 x 2 belt
Hi bar squat x 120 x 7 x 4

Speed bench x 3
Bench pull x 8
Prone hold x 30s
Face pull x 10
X 5

[AndrewBurge]

Tuesday – acc

20 min treadmill
Face pull x 10
Bench pull x 10
Upright row x 10
X 5

Band push downs x 20 x 5
Db curls x 20 x 5

Foam rolling and softball work

[AndrewBurge]

Wednesday – bench

Bench x 120 x 5 x 3 First rep paused on all sets

DB Press x 45 x 5 x 4

Dips x 8
Inc DB Fly x 8
Inv Row x 8
x 4

stretching

[AndrewBurge]

Thursday – deadlifts

Conv x 210 x 3 x 4
Rack pulls @ knee x 220 x 4
Ssb sumo pause squat x 100 x 5 x 4
Ezybar curls x 10 x 4

Stretching

[AndrewBurge]

Friday – acc

30min treadmill

Seated bb press x 50 x 8
Db row x 8/8
Leg tucks x 10
X 3

Db tri ext x 10
Bb row x 10
Db crunch x 10
X4

Rotator cuff x heaps

Stretching

[Author]

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