Andrew Burge - Powerlifting Journal

[trainlikeafreak]

were the 2hundy's hard?

[BarBrother]

Hey bro, Sorry i alwasy miss your posts. i will hopefully put some deads vids up in 2 weeks when i go alot heavier. As for the squats the 200 felt easy so will up it in the next few weeks. Will post all my 5rms before xmas!

[BarBrother]

Wednesday - Back

BB Row x 10 x 5

LPD x 15 x 4

DB Row x 8/8 x 4

RPD x 10 x 4

[BarBrother]

Thursday- chest

Inc bb x 100 x 3 + 80 x 10 x 3

Db press x 12 x 4

Flies x 10 x 6

Dips x 10 x 3

Close bench x 10 x 3

[BarBrother]

Saturday - boxing 2 hours

Bw 93kg

Monday - Legs

Squat + knee wraps

180 x 5

200 x 5

220 x 5

Front squat x 10 x 5

Calf raises x 20 x 3

Stretching

[drizzt]

Beasty squats bro, how'd the wraps feel? Been back in them for long?

[BarBrother]

Hey drizz. Wraps felt quite sore. These are the blue ATP so no where near the thp haha. It's my second week back into them and pretty happy with the progress as I have been Doing light bb squatting up until now. Will try a little bit heavier next Monday and see what happens

[drizzt]

Good stuff bro, I personally think wrapped squats help the classic top end a bit, looks like you have plenty left in the tank there too :nod:

[BarBrother]

Tuesday - back

Lpd x 10 x 4

Bb row x 12 x 4

Sapd x 12 x 4

Db row x 8/8 x 4

Cable row x 15 x 3

[BarBrother]

Wednesday - shoulders

Mil press x 10 x 4

Rev flys x 15 x 4

Db press x 10 x 4

Side raises x 20 x 3

[BarBrother]

Thursday - Hamstrings

Sumo deadlift upto 240 x 1

SLDL x 10 x 3

Poor Mans GHR x 8 x 4

BB Row x 100 x 10 x 4

Bench pull x 10 x 3

[BarBrother]

Friday - chest

Bench x 110 x 5 med

Inc Db x 10 x 4

Dips x 12 x 4

Cable flies x 15 x 4

[BarBrother]

Well its time for 2013.

Looking ahead this will probably be the last year that i do equipped lifting so will be focussing on the equipped Nats and Oceanias as my peaks for this year. I do not for see any raw lifting this year.

First priority is to get my bodyweight to around 94-95kg in the morning. A couple of bouts of food poisoning has my morning weight sitting between 91 and 92 so not alot of weigh gain needed but steady none the less.

[MOD EDIT: No inflammatory comments, please.]

This week i start a 3-4 week Smolov bench cycle to try and improve my weakest lift. I will still be squatting and deadlifting just looking to be a better all round lifter. I have spent some time in knee wraps so will keep this up during the smolov cycle then straight into gear. I plan to spend more time in gear than normal and will be using a more advanced training system than usual...

Some targets for this year are 317kg squat and 800kg total. Not focussed on placings or anything as these will sort them selves out. Needless to say there is only one placing which is acceptable.

Comps:

Auckland Champs - April

Nationals - August

Oceanias - December

[BarBrother]

Week 1

Monday - Smolov 1

Bench x 95 x 6 x 6

DB Steep Inc Press x 10 x 5

Side raises x 20 x 3

stretching

[Best Bench]

Good to see you back into it this year Barbrother.

Good luck with the Smolov bench cycle. I started one last month but picked up an injury after the first week. My training partner managed to get through and hit 160kg single (10kg pb).

[BarBrother]

Tuesday - legs

Squat x 180 x 5 x 3

Pause speed x 100 x 5 x 2

Leg ext x 20 x 3

[BarBrother]

Wednesday - smolov 2

Bench x 102.5 x 5 x 7

Sb crunch x 10 x 3

[BarBrother]

Thursday - Back

Bb row x 10 x 5

Pull ups x 10 x 4

Db row x 8/8 x 4

Lpd x 12 x 3

Bench pull x 15 x 3

[BarBrother]

Friday - smolov 3

Bench x 107.5 x 4 x 8

Stretching

Hard set. Pecs/shoulders getting tight. Was hard as back was sore from yesterday so setting up was hard

[BarBrother]

Saturday- acc

Sumo speed x 180 x 3 x 3

Wide box squat x 5 x 3

Toe to bar x 10 x 3

[BarBrother]

Monday - smolov 4

Bw 92.5

Bench x 115 x 3 x 6( failed 7th set, program was 10 sets)

Db fly x 10 x 4

Well I failed on the first week of smolov bench. Don't know really what to take from it. I am thinking of just doing Te 6 x 6 and a 5 x 3 each week. I don't think my shoulders can handle this much bench volume.

[BarBrother]

Tuesday - lower body

Squats x 190 x 3 x 2

Deadlifts Conv x 140 x 3 x 5

Leg ext x 12 x 3

[BarBrother]

Thursday - legs

Sumo x 140 x 8 x 5 RPE 7

Hi bar squat x 100 x 8 x 5 RPE 7

GHR x 8 x 3

[BarBrother]

Push/pull

Bench x 100 x 6 x 6 ss pull-ups x 6 x 6

Db inc x 8 x 5 ss bb row x 8 x 5

Cable fly x 12 x 4 ss Lpd x 12 x 4

Stretching

[BarBrother]

Monday - squat / deadlift

Bw 92.6am

Squat x 140 x 8 x 5 @ 7

Deadlift x 140 x 5 x 5 @7

Toe to bar x 10 x 3