700kg RAW 800kg Equipped

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  • #25324
    AndrewBurge
    Guest

    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

    #25323
    AndrewBurge
    Guest

    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

    #25325
    AndrewBurge
    Guest

    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

    #25326
    AndrewBurge
    Guest

    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

    #25327
    AndrewBurge
    Guest

    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

    #25328
    AndrewBurge
    Guest

    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

    #25329
    AndrewBurge
    Guest

    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

    #25330
    AndrewBurge
    Guest

    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

    #25331
    AndrewBurge
    Guest

    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

    #25332
    AndrewBurge
    Guest

    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

    #25333
    AndrewBurge
    Guest

    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

    #25334
    AndrewBurge
    Guest

    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

    #25335
    AndrewBurge
    Guest

    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

    #25336
    AndrewBurge
    Guest

    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

    #25337
    AndrewBurge
    Guest

    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

Viewing 15 posts - 16 through 30 (of 46 total)
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