Andrew Burge - Powerlifting Journal

[BarBrother]

Hi Guys and Gurls

My background

Powerlifting since 2009

Equipped @ 22 years old 93kg

Squat: 285kg

Bench 167.5kg

Deadlift 280kg

total 737.5kg

Raw @ 23 years old 93kg

Squat: 235kg

Bench: 132.5kg

Deadlift: 260kg

total 627.5kg

Thought I would start up a log....

Just finished competing at South Auckland Novice Comp July 14 2012

This is how it went...

BW = 92.7kg

Squat

1st - 215kg WWW - easy

2nd - 225kg WWW - easy

3rd - 235kg WWW - RAW PB - easyish (see vid)

Bench

1st - 120kg WWW - easy

2nd - 130kg WWW - PB Left shoulder fatigued

3rd - 132.5kg WRW - PB Left shoulder maxed out

Deadlift

1st - 235kg WWW - Easy

2nd - 250kg WWW - PB Easy

3rd - 260kg WWW -PB bit of a grind but comfortable lockout (see vid)

Total

627.5kg RAW PB

Good comp overall. 9/9 with a few injuries

Eyes set on Nationals in Nov

Like my page and see the vid from the last comp

http://www.facebook.com/AndrewBurgeTrainer

[tomsammce]

Inafter Burge brah!

Nice mate, well done at comp! What weights you wanna do for nationals?

[trainlikeafreak]

that squat is rediculous. prob could have got a triple lol :pfft: :pfft:

[BarBrother]

Cheers guys

Goals for Nationals are 260 140 275

We will see how that goes

[icecream]

Awesome squat :grin:

[Optimass]

Will be a good journal Andrew :nod:

well-done on the pb's last week - definately look like you did them very comfortably.

[steak]

Great idea getting your journal on here...will be great to see you progress and knock those numbers over at Nats...your lifts looked easy last weekend :clap:

[Viking Power]

Well Done AB 8) keep smashing it mate.

[ThreeWhiteLights]

Imagine the possibilities with two functioning shoulders :grin:

[red machine]

awesome to see your posting a journal, will be great to follow a lifter of your caliber, lifts looking strong in those vids!did you end up playing/ still playing code this year?

[BarBrother]

Cheers Steak, Opti. Thanks for the positive comments. Your lifters are giving consistent improving performances. Will become a force in years to come if not already.

Was a good comp!

Thanks Red. Made it through pre season then tore 3 ligaments in my ankle. Tried rehabing then rolled it 2 more times during the season so called it quits. No regrets though! Your lifting is going from strength to strength!

Chris, healthy joints are a luxury in this sport

reset Week

Full Body

Decided to test Front Squat as i havnt in a while

170 x 1 (See vid)

Power cleans x 100 x 1 x 3

Toe - Bar x 10 x 3

Db Press x 4 x 5

Push Press x 4 x 5

MB Slams x 10 x 3

Will do a Back and more core on thursday

http://www.facebook.com/#!/AndrewBurgeTrainer

[steak]

strong front squat 8)

[Big john]

this guy! :grin:

nice work on the front squats bro, made it a zinch...long ass walk out and walk back thou :pfft:

[BarBrother]

this guy! :grin:

nice work on the front squats bro, made it a zinch...long ass walk out and walk back thou :pfft:

Cheers BJ

Conditioning bro lol

[BarBrother]

Back

Pull ups x 8 x 5 x BW

B Row x 8 x 4

LPD x 10 x 4

DB Row x 10/10 x 4

RPD x 12 x 4

BB Shrugs ss Face Pull x 10 x 4

Front Raise ss Bi curls x 10 x 4

swimming and stretching

I went to the physio a few days back for a shoulder screen

He needed to take a photo of my back...

I call it...

THE BACK THAT POWERLIFTING BUILT :grin:

[Big john]

I call it...

THE BACK THAT POWERLIFTING BUILT :grin:

Attachments

photo.JPG

Post Re: Andrew Burge - Powerlifting Journa

When will it be my time for Jouko Ahola erectors?

mirin :shifty:

[trainlikeafreak]

:shock: when will it be my turn for erectors like that lol. looks mean man would be keen to see it shredded

btw thats a high volume back workout bro is your gym 24 hours?? lol :wink:

[BarBrother]

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

[bar-belle]

Squat + Chains (Hi Box) x 150+chains x 5 x 3

Must be the night for it :grin: I did squat with chain too. Have you just started using them or have you incorporated them into your training before? What sort of chain weight do you add?

I found I needed to be very tight on my set up cos when I unracked it threw me around a bit the first couple of sets

[BarBrother]

Hi BB

I used themas the primary squat movement for the first phase of my raw cycle for the last comp and progressed them linearly. I have used a box this time and using it more as an accessory to the main exercise to help decrease the over all load while still providing a challenge. I have the entire chain weight hanging so about 40kg added.

I add them in at the start of my cycle to provide the challenge to stabilising muscles and CNS that i cant get with light weight.

Vid attached. Set 2 i think

[BarBrother]

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

[thatwaslight]

in on iron porn thread.

[BarBrother]

If TWL is looking at my journal, I must have made it!

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

[Android]

someone told me TWL was here ... :shock:

Nice weights, don't see any deadlifts in your Back workout yet it doesn't seem to affect your deadlift. Whats with that mate? Any tips for someone with a shit deadlift?

[BarBrother]

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

someone told me TWL was here ... :shock:

Nice weights, don't see any deadlifts in your Back workout yet it doesn't seem to affect your deadlift. Whats with that mate? Any tips for someone with a shit deadlift?

I train Deadlift with Posterior chain day (today)

Tues (Back) Friday (shoulders/triceps) and Saturday (Conditioning) are just basic assitance/ base building days and slowly drop out during my peaking phase. If you are conventional deadlifter then focus is on speed and weight. I dont think the deadlift responds to much volume so keeping sets and reps to 3 x 3 and lower seem to be good for me. then progress by including heavy assistance stuff such as rack pulls and deficits at similar rep ranges 4-5 x 4-5 depending on weak points.

Sumo deadlifting is a entirley different ball game. Hope that helps