Andrew Burge - Powerlifting Journal

[BarBrother]

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

[BarBrother]

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

[BarBrother]

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

[BarBrother]

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

[BarBrother]

Thursday - Deadlift

Deadlift - 220 x 3 x 3 + belt

Rack pull - below knee x 230 x 4 x 2

Various P Chain movements

stretching

[BarBrother]

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

[BarBrother]

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 felt 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.

[ThreeWhiteLights]

Squats looking strong bro :clap: . You peaking for the coast barbell world champs??

[trainlikeafreak]

awesome squats

[Phedder]

That lean definitely cost you the 5th, strength is there for it no doubt! Solid lifting :nod:

[Dr Squat]

Solid deep squats bro. :nod:

Watched it a couple of times and notice how far forward your knees travel. For me this indicates that I am not sitting back far enough. Maybe something to think about. Jackson (Beastbuilder) has a habit of doing this also. It cause the chest to drop on the decent and makes it hard to recover on the accent.

Fucken strong bro.

[Viking Power]

Great squatting mate :clap:

[Old Bull]

Nice Andrew, strength has picked up real well :clap: strong Bro

[BarBrother]

Cheers guys!

re: Doc

Cheers for the input, any critique is welcomed. My technique felt off and sometimes it is because of fatigued upper back from acc work. My technique of last weeks squat seemed better. i havent done any box squats for a while so may chuck some in for the next few weeks before the peak of cycle

[Dr Squat]

Cheers guys!

re: Doc

Cheers for the input, any critique is welcomed. My technique felt off and sometimes it is because of fatigued upper back from acc work. My technique of last weeks squat seemed better. i havent done any box squats for a while so may chuck some in for the next few weeks before the peak of cycle

Have a think about your lower legs. IMO they should remain at right angles to the floor. As I said yours are travelling a long way forward. Fix this and add 20 kg.

[BarBrother]

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

[Riccardo]

Ridiculous squatting. Very strong. Saw that you've been doing sets of 5 for a few weeks now. Do you have a pre programmed number of reps you're trying to hit each week and when do you start with the triples/lower reps? Or are you just steadily increasing weight each week untill your only getting out a few reps?

[BarBrother]

Ridiculous squatting. Very strong. Saw that you've been doing sets of 5 for a few weeks now. Do you have a pre programmed number of reps you're trying to hit each week and when do you start with the triples/lower reps? Or are you just steadily increasing weight each week untill your only getting out a few reps?

Cheers mate!

Triples start next week. I basically dont go higher then 5 reps when i am in my proper phases of training because i just dont feel they benefit me technically. If i need volume i add sets. All my numbers are preprogrammed. I dont really go off percentages just start with 10kg jumps per week then 7.5 and 5 etc. it is all pre programmed though so i look at the reps and weights i have programmed at the start of the cycle and see if the are realistic and or beneficial (looks like i was a little too optimistic with my last week of 5's) to make sure they are going to be hard enough to get improvement but not too taxing etc. And if its going to be a hard week just change up the assisntance work

[red machine]

yeooow awesome vid, looking strong like an ox there shredda!

[Wookie]

Hey bro, looking good. Watched the vid, and I agree with Craig. There is alot of knee travel, but I don't think you need to do anything too drastic. Perhaps sit back a tiny bit more and widen the stance an inch and I think you'll find more power out the hole.

[BarBrother]

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!

[BarBrother]

Cheers guys, Down to 3s next so will be interesting to see how the technique holds up.

[BarBrother]

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

[BarBrother]

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

[BarBrother]

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