700kg RAW 800kg Equipped

[AndrewBurge]

Week 8 / 14

BW = 95kg

Monday – Squats

Squat x 212.5 x 5 x 2 belt and KS 5 rep PB
Hi Bar close squat x 140 x 8 x 3

Speed bench x 60 Blue x 3
Hammer grip bench pull x 70 x 8
Rotating bridge x 60s
Rev DB Fly x 10
x 5

stretching

http://www.youtube.com/watch?v=fCAmC6-l … detailpage

[AndrewBurge]

Wednesday – Bench

Bench x 125 x 3 x 3 – first rep paused on all sets
Pin Press x 115 x 4 x 4
Db Press x 40 x 8 x 3

Dips x 8
Inc Fly x 8
Inv Row x 8
x 3

stretching

[AndrewBurge]

Thursday – Deadlift

Deadlift – 220 x 3 x 3 belt

Rack pull – below knee x 230 x 4 x 2

Various P Chain movements

stretching

[AndrewBurge]

Saturday – Acc

45 min walk

Seated BB Press x 60 x 8 x 3

Speed Bench blue x 60 x 3
Pull ups x BW x 5
x 5

Bench Pull x 8
Upright row x 8
DB ext x 10
x 4

BTN LPD x 8
Rope PD x 10
Side cble raise x 8/8
x 3

stretching

[AndrewBurge]

Week 9/14

BW 95kg

Monday – Squat

Squat x 220 x 4 (just missed 5th)
Hi Bar x 140 x 10 x 3

stretching

Squats technically fely off today, leaning too far forward and it cost me the last rep on my top set.

My goal has been to hit 220 x 5 Raw for a while and came so close. On a better day I may have got it but not today. I am hitting heavy top sets this week for bench also so will be dropping back assistance volume this week.

Andrew Burge 220 x 4 raw squat – YouTube

[AndrewBurge]

Wednesday – Bench

Bench x 130 x 2 ( missed 3rd) (first rep paused), 130 x 2 (first rep paused)

Close grip x 100 x 3 x 3

DB Press x 35 x 6 ss DB ext x 15 x 6/6 x 3

stretching

[AndrewBurge]

Thursday – Deadlift

Deadlift x 230 x 3 x 3 belt

GHR x BW x 5 ss Bench Pull x 5
x 3

stretching

Body is stuffed. No more trainign this week, Eat up Rest up
Recovery session with stretchign and swimming saturday. Then I head into the business end of the cycle!

Week 10/14

BW – 94kg

Monday – Squat

Squat x 225 x 3, 225 x 2 ( missed 3rd)

Pause squats x 140 x 3 x 3

Speed bench x 3 ss Wide Cable rows x 6 x 5

stretching

Wednesday – Bench

Bench x 132.5 x 1 x 2 (Comp singles)
125 x 2s pause x 1

Close bench x 105 x 3 x 3

Inc DB x 6 x 3

Inc Fly ss Hammer grip BB Row

stretching

Thursday – Deadlift

Deadlift x 240 x 3, 240 x 1
Rack Pull (Knee) x 240 x 3
Poor mans GHR x 5 x 3 x BW

stretching

[AndrewBurge]

Saturday – Acc

Speed Bench x 5 ss Upright row x 8 x 5

DB Shoulder press x 8 ss Rev DB Flys x 8 ss DB Curls x 8 ss RPD x 15 x 4

Skullcrushers x 10 ss BB Curl x 10 ss Face pull x 10 x 3

R/cuff and stretching

15 min swimming

[AndrewBurge]

Week 11/14

BW – 94kg

Monday – Squat

Squat x 230 x 2, 230 x 1 (Comp single)

Pause squats x 150 x 2 x 3

Bench Pull x 5 ss Speed bench x 3 x 4

stretching

Top sets felt good tonight. Lowered the programmed sets and reps. That has been the biggest learning curve for me is raw squatting is alot more taxing than equipped squatting.

[AndrewBurge]

Monday Squat Video

Andrew Burge 230kg Squat Raw Squat x 2 – YouTube

Tuesday – Back

BB Row
Pull ups
Wide cable row
DB Row
Face Pulls
Rev DB Flys
R/Cuff

Wednesday – Bench

Bench x 135 x 1 x 2 (comp single)

Andrew Burge 135kg Bench – YouTube

Floor Press x 135 x 3 x 2

Inc DB Press x 8 x 3

Bench Pull ss Band Pull down x 5

stretching

Bench and shoulder feeling ok. Will see if i can get the same success in a comp.

[AndrewBurge]

Thursday – deadlift

Deadlift x 245 x 2, 245 x comp single

Speed deads x 140 x 3 x 3

Ab crunch x 10 x 3
Land mines x 10 x 3
Leg tucks x 10 x 3

Stretching

[AndrewBurge]

Week 12/14

BW 93.5kg

Monday – Squat

Squat x 235 x 1 x 2 (comp singles)

Pause squats x 140 x 2 x 3

Speed Bench ss Bench pull

stretching

[AndrewBurge]

Wednesday-bench

Bench x 130 x comp single, 137.5 x comp single pb

Floor press x 140 x 3 x 2

Inc Db press x 8 x 4

Band pull downs as face pulls

Stretching

[AndrewBurge]

Thursday – deadlift

Deadlift x 250 x 1 x 2
Speed deads x 180 x 3 x 3

Core work
Biceps and triceps.

Technique felt shit. I normally benefit hugely from a Deload so just hoping to get the numbers for the last 2 weeks. Squat and bench feeling good though

[AndrewBurge]

Week 13/14

BW 93kg

Monday – Squat

Squat x 240 x 1 x 2 Raw PB

2nd set was better as had belt too tight first set.

Bench x 100 x 3 x 3

stretching

Have a bit of a disc problem again. Wont be deadlifting this week to let it settle. Everything else is feeling good. Big day next monday as last week of Squats and also bench afterwards to get a general idea on the shoulder and competition expectations.

[Author]

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