Andrew Burge - Powerlifting Journal

[OnlyHuman]

in on iron porn thread.

x 2

Strong :clap:

[BarBrother]

Cheers OH. When are we going to see u gracing the platform again?

Friday - shoulders+triceps+core

Db shoulder press x 10 x 4

Close inc press x 8 x 4

Skullcrusher x 10 x 3

RPD x 15 ss side cable raise 8/8 x 4

Mb crunch x 10 + Db side bend x 10/10 + leg tucks x 10 + mb twist x 10

x 3

[BarBrother]

Saturday - accessory

Zercher from rack x 120 x 5 x 3

Strongman circuit

Partner tyre battle x 10

20m x 120kg sled

400kg tyre flip x 3

X 4

Stretching and r cuff

[OnlyHuman]

Cheers OH. When are we going to see u gracing the platform again?

I am not sure. I was a bit concerned with school work at the begining of the year (Doing my masters.) but it seems I will be ok school wise if I don't get lazy... I do like to make an other run at the platform when I get closer to some semi decent numbers I guess :shifty: I have done way to much "singlet" training in the last 6 months

Either way ... I will be reading your journal! Learning lots from it!

[Dr Squat]

This is a good read. Interested in the GPP stuff you do. You do this once a week? The purpose is conditioning and recovery?

[BarBrother]

The GPP stuff just to make sure there is a base to work from. The stuff I do though is high intensity with longer rest periods. More along the lines of power parameters rather than conditioning although the heart rate does get up. Yeah just once per week. Allows me to overload some of the important pl muscles without squatting or dead lifting. Keeps my weight manageable as well. Good bit of variety In a sometimes monotonous sport. What's your take doc?

[Android]

Cheers for the reply earlier BarBrother, I'll back off the heavy deads and see what that brings me. Had a feeling I shouldn't be doing heavy all the time and ignoring other areas.

Cheers mate

[Dr Squat]

The GPP stuff just to make sure there is a base to work from. The stuff I do though is high intensity with longer rest periods. More along the lines of power parameters rather than conditioning although the heart rate does get up. Yeah just once per week. Allows me to overload some of the important pl muscles without squatting or dead lifting. Keeps my weight manageable as well. Good bit of variety In a sometimes monotonous sport. What's your take doc?

I think there is a lot of merit in GPP work. I used to do a lot of sled work and it really helped in terms of recovery and building a base. I think this base is important and allows for harder work during weights sessions. I haven't done it for a while and am thinking about how to best incorporate it again. I am a big fan of the prowler. There is a fine line. Too much and you potentially start to compromise recovery and bodyweight. But once a week isn't likely to be an issue here. I would just be careful that you don't give the lower back too much of a hammering with the strongman stuff.

[BarBrother]

I think this base is important and allows for harder work during weights sessions.

Totally agree.

There is a fine line. Too much and you potentially start to compromise recovery and bodyweight. But once a week isn't likely to be an issue here. I would just be careful that you don't give the lower back too much of a hammering with the strongman stuff.

Was careful with the zerchers about the lower back loading. Will adapt the saturday sessions depending on how the body is feeling at the end of the week. They are mainly go by feel sessions. These sessiosn drop out about 4-6 weeks before comp.

[Dr Squat]

I think this base is important and allows for harder work during weights sessions.

Totally agree.

There is a fine line. Too much and you potentially start to compromise recovery and bodyweight. But once a week isn't likely to be an issue here. I would just be careful that you don't give the lower back too much of a hammering with the strongman stuff.

Was careful with the zerchers about the lower back loading. Will adapt the saturday sessions depending on how the body is feeling at the end of the week. They are mainly go by feel sessions. These sessiosn drop out about 4-6 weeks before comp.

You have been around long enough to know what works for you mate. :nod:

[BarBrother]

Cheers Doc

Input from people like yourself is always appreciated

Week 2/14

BW = 95kg

Monday - Squat + Assistance

Squat x 160 x 8 x 3 + Belt

+ Chains to hi Box x 4 x 3

Front Squat x 80 x 8 x 3

Assistance Circuit

Speed Bench x 60 + Chains x 3

R/Cuff band x 10/10

Prone hold x 45s

Rev DB Flies x 8

x 5

stretching

[BarBrother]

Tuesday - back

Hammer pull ups x bw x 8 x 4

Bb row x 60 x 8 x 4

Lpd x 12 x 3

Db row x 5/5 x 4

Sapd x 10 ss Db side raise x 10 x 4

Bench pull x 10 ss cable raise x 10 x 4

R/cuff

Stretching

[BarBrother]

Wednesday - bench

Med grip x 87.5 x 10 x 3

Comp grip x 87.5 + 20kg chains x 5 x 3

Inc Db press x 8 x 3

Db flies x 10 x 3

Stretching

[trainlikeafreak]

how wide is med grip and how come you don't do comp grip first?

[BarBrother]

how wide is med grip and how come you don't do comp grip first?

For me medium grip is one full hand width inside comp grip. In the first 4 weeks of training the empahsis for me is improving weeknesses so in bench your triceps can never be strong enough hence closer grip equals increase load on triceps. After four weeks comp grip moves to primary bench movement and hopefully the stronger triceps prove their worth

[BarBrother]

Thursday-deadlift

Deficit deadlift x 170 x 5 x 3

Rack pull below knee x 190 x 4 x 4

Sumo squat x 100 x 5 ss bob glut raise x 60 x 5 x 4

Core x 10 x 3

Stretching

[BarBrother]

Saturday- pressing+ assistance

Push press x 80 x 3 ss box jump 45inch x 3 x 5

Close bp x 60 x 10 ss land mines x 10 ss side raises x 10 x 5

Skull crusher x 10 ss rpd x 10 ss cable raise x 10 x 4

Stretching

[BarBrother]

Week 3/12

Monday - squat + assistance

Squat x 170 x 8 x 3 no belt

Front squat x 100 x 5 x 3

Leg ext x 10 x 3

Ass circuit

Speed bench x 60 + band x 3

Face pull x 10

Prone hold x 60s

Rev fly x 10

x 4

Stretching

[bar-belle]

Nice front squatting there BB :clap: I'm just being introduced to those in my programme :shifty:

[BarBrother]

Tuesday - back

Bench pull x 60 x 5 x 4

Pull ups x 8 x 4

Db row x 8/8 x 4

Lpd x 12 x 4

Side raises x 8 x 12 x 4

Stretching

[BarBrother]

Wednesday - Bench

Med grip x 95 x 8 x 3

Wide Grip x 95 + 20kg chains x 3 x 5

Inc DB Press x 8 x 3

Dips x 8 ss DB Fly x 8 ss Face Pull x 8

x 5

stretching

[BarBrother]

Thursday - deadlift

Disc problem in back so just some lighter deadlifts instead of defecits

Conv deadlift x 180 x 5 x 3 + belt

Camberd SSB sumo x 5

Ghr x 5

Sldl x 5

X 3

Stretching

[ThreeWhiteLights]

I tried calling you from work yesterday but you didn't pick up.

Training looking solid :clap:

[startinfromscratch]

I tried calling you from work yesterday but you didn't pick up.

Training looking solid :clap:

dont forget my 5 bucks.

[BarBrother]

Sorry bro just seen this. All good. It's gunna be a mean session when all 4 get involved.

Friday - acc

Speed bench x 80 x 3 x 5

Closer 60 x 5 x 5

Push press ss skullcrusher ss side raise

Rope push down ss Db raise

Stretching