Andrew Burge - Powerlifting Journal

[BarBrother]

Week 4 / 14

Bw 95kg

Squat x 180 x 8 x 2

Fsq x 120 x 3 x 3

Speed bench x 60 + band x 3

Band face pull x 8

Weighted hold x 30s

Rev fb fly x 8

X 5

Stretching

[BarBrother]

Wednesday - bench

Med grip x 102 x 8 x 3

Comp grip + band x 102 x 3 x 3

Inc Db press x 40 x 5 x 4

Dips ss Db fly x 8/8 x 3

Stretching

Disc problem not getting better. No back or deadlift work this week. X ray

[BarBrother]

Saturday - Press and Pull

Disc Problem means no deadlifitng for 2 weeks

X Ray came back clear though

Close Bench x 80 x 5 ss Pull ups x 5 x 5

Prone Row x 8 ss SB DB Press x 8 x 4

Skull Crusher x 10 ss Face Pull x 10 x 3

DB Raises x 12 ss BB Curl x 12 x 3

DB Rev Fly x 8 ss Cable raise x 8 ss Cable curl x 8 x 3

stretching

[BarBrother]

Week 5/14

Bw 95

Monday-squat

Squat x 190 x 5 x 3 + belt

Pause squats x 90 x 5 x 4

Fsq x 90 x 5 x 3

Speed bench x 60 x 3

Rev Db fly x 8

Probe hold x 30s

X 5

Stretching

[trainlikeafreak]

need to focus on ur bench IMO...........................

[Dr Squat]

Solid. Look after that back.

The above is probably not srs. But that bench will catch up in the next couple of years. It always does and it's more than respectable already. Unlike those who are unlucky and have poor squats and deadlifts and end to struggle along forever.

[BarBrother]

Cheers for the encouragement TLAF lol

@ Doc

Yeah its time. The shoulder injury set me back a wee bit. I have hit bigger numbers in training (140) but it seems that on comp day, the stress that squatting has on my shoulder takes the strength out of it. Thats why I have added a speed bench circuit after my squats to try and get it fixed. I am patient though. As long as my total is going up and my body actually looks like i train then i am happy.

I always remember a quote i saw somewhere.....

A lion does not need the approval of a sheep

(especially when the sheep is on 2gms/week and still looks like a sheep :pfft: )

[Dr Squat]

Cheers for the encouragement TLAF lol

@ Doc

Yeah its time. The shoulder injury set me back a wee bit. I have hit bigger numbers in training (140) but it seems that on comp day, the stress that squatting has on my shoulder takes the strength out of it. Thats why I have added a speed bench circuit after my squats to try and get it fixed. I am patient though. As long as my total is going up and my body actually looks like i train then i am happy.

I always remember a quote i saw somewhere.....

A lion does not need the approval of a sheep

(especially when the sheep is on 2gms/week and still looks like a sheep :pfft: )

That was Nates signature I think.

Bench always takes a lot longer. I think it's about getting your man strength in some cases (no disrespect). It was when I focused on getting a big arse bench physique that I really made progress. For me the key movements were incline bench and close grip bench. Maybe something to think about. I stayed away from flat bench for a long time and got stronger in my incline and triceps generally.

[BarBrother]

No disrespect taken

I know where you are coming from and in my off season (Dec and Jan) i will look to do so. As i have put on weight it has gone up but not at the same level as squat. If i can press 160 raw @ 93 i will feel more balanced as a lifter.

In regards to pressing volume per week what is optimal in your opinion. Currently do 1 Heavy and 1 Triceps session and maybe one speed bench thrown in?

[Dr Squat]

I favour a chest (bench or incline) and triceps day on say Wednesday and then an extra tricep workout with shoulders on Saturday. But I would only do close grip bench on the Saturday. It's too much to do this twice per week.

When I was following a pure Westside template I was doing the following:

Wed- max effort bench

Sat- dynamic effort bench

Plus I was doing 1-2 extra tricep workouts. No pressing just bands and cables with high reps.

I don't do any speed work now but my good mate Reuben swears by it. I find it too tough on my joints. It's about being smart. The key to a big bench has got to be good health. Benching with any pain will mean a halt in progress.

160 at 93 is great. You will probably end up at 105 kg and long term 200 kg plus is attainable. That's a big raw bench.

[BarBrother]

cheers Dr

That looks similar to my structure atm. I have been avoiding shoulders for a while though so need to bring them up. Will look at adapt accordingly

[Dr Squat]

cheers Dr

That looks similar to my structure atm. I have been avoiding shoulders for a while though so need to bring them up. Will look at adapt accordingly

Get that seated front press up bro. This will make a huge difference. I also love seated behind the neck press on the Smith Machine. As a PT you may cringe but this movement with a big stretch is another favourite.

[BarBrother]

Wednesday - Bench

Bench x 110 x 5 x 5

Inc DB x 45 x 5 x 4

Dips x 8 ss Flys x 8 x 4

stretching

[BarBrother]

Saturday - ummmm

Cardio - 20min incline walking ( too fat )

Med grip band press x 70 x 5 x 4

Seated bb press (cheers dr) x 50 x 8 x 4

Ss Db row x 40 x 8/8 x 4

Db press x 10 pullups x 8 weighted crunch x 15 x 4

Kb swingsx 10 bench pull x 10 side raises x 10 x 4

Stretching

[BarBrother]

Week 6/14

Monday -squat

197.5 x 5 x 3 + belt

Hi bar squat x 100 x 5 x 4

Band bench press x 60 x 3

Bench pull x 5

Probe hold + 20kg x 30s

Rev Db fly x 8

X 4

Stretching

[BarBrother]

Tuesday - Ummmm

Cardio - Treadmill 20 min

Acc Circuit

Face pull x 10

Upright Row x 10

LPD x 10

Side raises x 10

x 4

stretching

[BarBrother]

Wednesday - Bench

Bench x 115 x 5 x 4 Pause first rep on all sets

Hammer bar x 90 x 5 x 3

Inc DB x 8 ss DB Fly x 8 ss Face Pull x 8 x 3

stretching

[BarBrother]

Thursday - deadlift

Deadlift x 200 x 3 x 5

Rack pull x 200 x 4 x 4

Cambered squat x 100 x 5 ss upper back ext x 5 x 3

Stretching

[BarBrother]

Friday - Ummmmm

Treadmill 25 min

Core

Landmines x 10 x 4

Toe to bar x 10 x 4

SB Crunch x 10 x 4

DB Side bend x 10/10 x 4

stretching

Saturday - Assistance Circuit

Med brip band press x 70 + blue x 3

Bench pull x 8

32kg KB Swing x 5

x 5

Seated BB Press x 60 x 10

Pul ups x 8

100kg sled push 10 m sprint

x 4

stretching

[Big john]

happy bday brah

[BarBrother]

Week7/14

Bw 95kg

Monday - squat

Squat x 205 x 5 x 2 + belt

Hi bar squat x 120 x 7 x 4

Speed bench x 3

Bench pull x 8

Prone hold x 30s

Face pull x 10

X 5

[drizzt]

Nice squattin' bro, looking good for nats :nod:

[BarBrother]

Tuesday - acc

20 min treadmill

Face pull x 10

Bench pull x 10

Upright row x 10

X 5

Band push downs x 20 x 5

Db curls x 20 x 5

Foam rolling and softball work

[BarBrother]

Nice squattin' bro, looking good for nats :nod:

Cheers drizzt. Everything to plan at this stage ! Ironing out few issues but algood. Your training is looking solid as per usual!

[BarBrother]

Wednesday - bench

Bench x 120 x 5 x 3 First rep paused on all sets

DB Press x 45 x 5 x 4

Dips x 8

Inc DB Fly x 8

Inv Row x 8

x 4

stretching