700kg RAW 800kg Equipped

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  • #25338
    AndrewBurge
    Guest

    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

    #25339
    AndrewBurge
    Guest

    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

    #25340
    AndrewBurge
    Guest

    Thursday – Deadlift

    Deadlift – 220 x 3 x 3 belt

    Rack pull – below knee x 230 x 4 x 2

    Various P Chain movements

    stretching

    #25341
    AndrewBurge
    Guest

    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

    #25342
    AndrewBurge
    Guest

    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

    #25343
    AndrewBurge
    Guest

    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

    #25344
    AndrewBurge
    Guest

    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

    #25345
    AndrewBurge
    Guest

    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

    #25346
    AndrewBurge
    Guest

    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.

    #25347
    AndrewBurge
    Guest

    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.

    #25348
    AndrewBurge
    Guest

    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

    #25349
    AndrewBurge
    Guest

    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

    #25350
    AndrewBurge
    Guest

    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

    #25351
    AndrewBurge
    Guest

    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

    #25352
    AndrewBurge
    Guest

    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.

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