Andrew Burge - Powerlifting Journal

[BarBrother]

Thursday - deadlift

Sumo + 38 velocity x 235 x 3 x 2 8 RPE

Pause squat x 140 x 3 x 3

Reverse hypers x 6 x 4

[BarBrother]

Friday - back

Lpd x 10 x 4

Db row x 8 x 4

Bb row x 10 x 4

Bench pull x 10 x 4

Saturday - bench

Bench + band x 100 x 3 x 4

Inc x 100 x 3 x 3

Db Shoulder x 5 x 4

Dips + 20 x 8 x 3

Rpd x 15 x 3

[BarBrother]

Week 6/8

Bw 94.5kg

Monday - squat

Squat + 40 cent + kw x 260 x 2 x 2

[BarBrother]

Tuesday - bench

Bench + 44 fury x 155 x 1 x 3

3 board x 170 x 2 x 2

[BarBrother]

Saturday - bench back

Bw 94.5kg

Med grip + band x 80 x 5 x 3

Bench pull x 5 x 3

Db shoulder press x 30 x 5 x 3

Pull-ups x 5 x 3

Db row x 5/5 x 3

Rpd x 10 x 3

[BarBrother]

Wednesday - bench

Bench x 155 x comp calls

165 x comp calls

170 x comp calls ( second attempt)

Close bench x 80 x 5 x 3

[BarBrother]

Thursday- squat

Squat + 40 Cent + kw x 270 x 1 opener

[BarBrother]

Saturday - acc

Pin press x 110 x 3 x 3

Ab crunch x 10 x 4

Db shoulder press x 25 x 5 x 3

Rotating bridge x 30s x 2

Stretching

[BarBrother]

Auckland Champs 2013

Weight 92.75 (2.25kg Drop from Friday 8am)

Squat - 40 cent + THP

1st 270 WWW

2nd 280 WWW

3rd 290 WWW 5kg PB

290 Felt easier then all my other squats. Definitley 300+ there today. Looking forward to getting back into tighter gear (Normally wear 38 super cent). Very Happy

Bench - 44 Fury

1st 160 WWW

2nd 171 RRR

3rd 171 RRR

171 Was an auck record attempt. Hit it twice in training but not there today. Good speed off the chest just couldnt lock the 3rd attempt out

Deadlift - 38 Velocity

1st 255 WWW

2nd 270 WWW

3rd 282.5kg WWW 2.5kg PB

Deadlifts really happy. Started off light because of my back. 282.5kg came up really easy. Definitley had 290 + today maybe even close to 300.

Total 732.5kg = PB

1st Open Men 93kg

Happy with today. The speed with squat and deads was really pleasing. Weight cut went perfect. Just need to sort out bench.

Was a really long day 8am - 9pm. The comp was run really professionally and was a pleasure to be apart of. the WBOP people who came down to assist made it alot easier for us to run the comp. Good liftng by the usual suspects and some impressive lifting by novices shows the sport is doing well.

Thanks to APA, Getstrength, Kevin and co for helping me out on the day.

On the the NAtionals!!!

Will try upload videos as soon as i get my hands on them

[ThreeWhiteLights]

Auckland Champs 2013

Weight 92.75 (2.25kg Drop from Friday 8am)

Squat - 40 cent + THP

1st 270 WWW

2nd 280 WWW

3rd 290 WWW 5kg PB

290 Felt easier then all my other squats. Definitley 300+ there today. Looking forward to getting back into tighter gear (Normally wear 38 super cent). Very Happy

Bench - 44 Fury

1st 160 WWW

2nd 171 RRR

3rd 171 RRR

171 Was an auck record attempt. Hit it twice in training but not there today. Good speed off the chest just couldnt lock the 3rd attempt out

Deadlift - 38 Velocity

1st 255 WWW

2nd 270 WWW

3rd 282.5kg WWW 2.5kg PB

Deadlifts really happy. Started off light because of my back. 282.5kg came up really easy. Definitley had 290 + today maybe even close to 300.

Total 732.5kg = PB

1st Open Men 93kg

Happy with today. The speed with squat and deads was really pleasing.

Another solid outing bro 300+ was there easy 8)

[BarBrother]

Nationals week 1/14

Monday

Squat x 120 x 7 x 5

Pause x 100 x 5 x 3

Fsq x 10 x 3

Wednesday

Bench x 80 x 7 x 5

Inc Db x 8 x 4

Mil press x 10 x 4

Thursday

Bench pull x 7 x 5

Lpd x 12 x 4

Db row x 10/10 x 4

Friday

Sumo x 100 x 8 x 4

Good morning x 10 x 3

Leg curl x 10 x 3

Dec crunch x 10 x 3

Prone hold x 30s x 3

Saturday

Close speed bench x 80 x 5 x 5

Db press x 10 x 4

Dips x 12 x 4

[BarBrother]

Week 2 / 14

Monday

Squat x 140 x 6 x 4

Ssb goodmorning x 5 x 3

Ssb squat x 110 x 5 x 4

[BarBrother]

Tuesday - bench

Bench x 95 x 6 x 4

Mil x 50 x 6 x 4

Inc Db x 10 x 3

Thursday - deadlift

Sumo x 140 x 6 x 4

Pause squat x 100 x 5 x 4

Ghr x 5 x 3

[BarBrother]

Friday - bench

Pin press x 100 x 6 x 4

Close x 90 x 5 x 4

Db shoulder press x 8 x 4

Rpd x 10 x 3

[BarBrother]

Saturday - back and core

Bench pull x 55 x 8 x 4

Lpd x 10 x 4

Bb shrugs x 120 x 10 x 3

Rev flys ss crunch x 10

Leg tucks x 10 ss prone hold x 30s

[BarBrother]

Week 3 /14

Body weight 94kg

Monday - squat

Squat x 155 x 5 x 4 + belt

Cambered wide squat x 100 x 5 x 4

Ssb x 100 x 5 x 3

[BarBrother]

Tuesday - bench

Bench x 105 x 5 x 4

Mil x 60 x 5 x 4

Inc Db x 8 x 4

Flys ss raises x 10/10 x 3

[BarBrother]

Thursday - Deadlifts

Sumo x 175 x 5 x 4

Pause squat x 120 x 4 x 4

GHR x 5 x 4

[BarBrother]

Saturday - am

Inc bb x 70 x 5 x 4

Pin press x 110 x 5 x 3

Db shoulder press x 30 x 8 x 4

Dips x 8 x 3

Side raises x 15 x 3

[BarBrother]

Week 4/14

Bw 93kg

Monday - squats

Squat x 170 x 4 x 3

Ssb x 120 x 4 x 3

Gm ss Fsq x 10 x 3

Squats feeling like s*#t at the moment. Probably because I am concentrating on the move to Sydney

[BarBrother]

Tuesday- bench

Bench x 112.5 x 4 x 3

Inc Db x 30 x 8 x 4

Mil x 40 x 10 x 4

Db press x 40 x 5 ss Db fly x 8 x 4

[BarBrother]

Wednesday - Back and core

Bench pull x 8 x 4 ss landmines

Pull ups x 8 x 4 ss Knee tucks

[BarBrother]

Thursday - deadlift

Sumo x 190 x 4 x 2

180 x 4

Pause squats x 100 x 3 x 3

GHR x 5 x 3

[BarBrother]

Saturday bench

Inc bb x 80 x 5 x 4

Close bench + band x 90 x 5 x 3

Db shoulder press x 30 x 8 x 3

Flys ss upright row x 10 x 3

Week 5/14

Body weight 94kg

Monday squat

185 x 3 x 3

Goodmorning x 50 x 5 x 4

Fsq x 80 x 8 x 3

[BarBrother]

Cheers Hjp. Wil do

Tuesday- back

Bb row x 10 x 4

Pull ups x 8 x 4

Inv row x 8 x 4

Db row x 5/5 x 3

Lpd x 10 x 3

Cable row x 10 x 3