Andrew Burge - Powerlifting Journal

[BarBrother]

Wednesday - Bench

Bench x 132.5 x 1 x 2 (Comp singles)

125 x 2s pause x 1

Close bench x 105 x 3 x 3

Inc DB x 6 x 3

Inc Fly ss Hammer grip BB Row

stretching

[BarBrother]

Saturday - Acc

Speed Bench x 5 ss Upright row x 8 x 5

DB Shoulder press x 8 ss Rev DB Flys x 8 ss DB Curls x 8 ss RPD x 15 x 4

Skullcrushers x 10 ss BB Curl x 10 ss Face pull x 10 x 3

R/cuff and stretching

15 min swimming

[BarBrother]

Week 11/14

BW - 94kg

Monday - Squat

Squat x 230 x 2, 230 x 1 (Comp single)

Pause squats x 150 x 2 x 3

Bench Pull x 5 ss Speed bench x 3 x 4

stretching

Top sets felt good tonight. Lowered the programmed sets and reps. That has been the biggest learning curve for me is raw squatting is alot more taxing than equipped squatting.

[BarBrother]

Monday Squat Video

Tuesday - Back

BB Row

Pull ups

Wide cable row

DB Row

Face Pulls

Rev DB Flys

R/Cuff

Wednesday - Bench

Bench x 135 x 1 x 2 (comp single)

Floor Press x 135 x 3 x 2

Inc DB Press x 8 x 3

Bench Pull ss Band Pull down x 5

stretching

Bench and shoulder feeling ok. Will see if i can get the same success in a comp.

[BarBrother]

Thursday - deadlift

Deadlift x 245 x 2, 245 x comp single

Speed deads x 140 x 3 x 3

Ab crunch x 10 x 3

Land mines x 10 x 3

Leg tucks x 10 x 3

Stretching

[BarBrother]

Week 12/14

BW 93.5kg

Monday - Squat

Squat x 235 x 1 x 2 (comp singles)

Pause squats x 140 x 2 x 3

Speed Bench ss Bench pull

stretching

[BarBrother]

Wednesday-bench

Bench x 130 x comp single, 137.5 x comp single pb

Floor press x 140 x 3 x 2

Inc Db press x 8 x 4

Band pull downs as face pulls

Stretching

[BarBrother]

Thursday - deadlift

Deadlift x 250 x 1 x 2

Speed deads x 180 x 3 x 3

Core work

Biceps and triceps.

Technique felt shit. I normally benefit hugely from a Deload so just hoping to get the numbers for the last 2 weeks. Squat and bench feeling good though

[BarBrother]

Week 13/14

BW 93kg

Monday - Squat

Squat x 240 x 1 x 2 Raw PB

2nd set was better as had belt too tight first set.

Bench x 100 x 3 x 3

stretching

Have a bit of a disc problem again. Wont be deadlifting this week to let it settle. Everything else is feeling good. Big day next monday as last week of Squats and also bench afterwards to get a general idea on the shoulder and competition expectations.

[BarBrother]

Wednesday - Triceps

Floor press x 140 x 3, 130 x 5, 120 x 8

Rolling DB ext x 8 x 4

DB Fly ss Band push down

stretching

[BarBrother]

Cheers Hayden.....

So on Wednesday evening i was hit with virus which caused extreme vomitting and the shits. End result I lost approx 4kg of body weight and I am only just starting to get my appetite back and feel normal. Body weight is still sitting around 91kg where it is normally 94-95kg. I have moved all my final heavy sessions till this thrusday which will be my last heavy session before Raw Nationals. hopefully some good sleeping and eating can get my weight back up and strength to where it should be. It sucks but thats life. I decided to do a full body session today to make sure i wasnt too rusty come thursday.

Monday - Full Body

Squats x 5 x 3

Bench x 3 x 3

BB Row x 8 x 3

Arms and shoulders

Swim

stretching

[BarBrother]

Body weight 91.5kg

Openers

Squat 235kg

Bench 130kg

Deadlift 240kg

All lifts felt ok. Need to get some more body weight. Hopefully around 93.5kg. Couple if light sessions and a massage and haircut booked for next week. All the hard work is done. Time to put on a show

[trainlikeafreak]

mean squats. first vid looked like a piece of piss for u. what do u do when ur disks play up? mine were screwed for ages theyv finally come right and ive started dooing BB rows/ squats/ etc again but a bit scared to DL cause i dont want to re do it. lol i couldnt even drive without getting an insane back spasm

[BarBrother]

Hi Jordan

Yeah i know what you mean. Physio got me doing heaps of passive hyper extensions and no back flexion at all and it seemed to come right. Still a bit iffy though.

Deload Week

BW = 92kg (Slowly creeping up)

Squat x 180 x 2

Bench x 120 x 1 (this will now be my opener)

Bench pull x 40 x 5 x 3

streching

Game Time.

[BarBrother]

Had a massage and a haircut an ready to go. Heading to tauranga soon. Body weight around 92kg. A little lighter than I would like but feel strong and ready to go.

Game time.

[trainlikeafreak]

goodluck bro see u at bowling next week lol

[BarBrother]

NZ Classic Cup

BW 91.8kg

Drug Tested post comp

Squat

235kg WWW

250kg RRR

250kg RRR

Bench

120kg WWW

130kg WWW

135kg RRR

Deadlift

240kg WWW

255kg RRR

Pass

Total

605kg

1st Open 93kg Class

Body weight too low. Really bad day lifting. From now till end of the year will be focussed on getting my bodyweight back upto 95-96kg. Feel small and weak atm. Some good lifts on Saturday. Damon, Danny, Phil M and some of the ladies. Thanks to the WBOP Assoc for putting together a well run comp. From when i started PL in 2009 the standard of comps in the North Island is improving every year and has now become something to be proud of. Well Done!

[Danomyte]

Hey man, great to catch up with you on the weekend. Sorry about your lifting bro, but your raw lifts that you did are still pretty mean bro (srs).

Awesome sharing the platform with you bro #IronBrother

Keep it up bro - will catch up again at the South Auckland Comp in a couple of weeks.

[BarBrother]

Thanks Danny you had a good day yourself. Well done!

The plan for me for the next 3 months is to get a lot bigger and stronger. Hopefully around 96-97kg. I never want to weigh in light for a comp again. i will still be in the 93 class but just need to change my training up a little. Next year is equipped so i will be getting in gear early next year so will be interesting to see how the raw training will carry over. For those that follow my log regularly i will be basically doing bodybuilding for the next 7 weeks till the end of the year training everyday. My split will become more apparent over time. I will not be back squatting, flat benching and conv deadlifting for the next 3 weeks. This week will be a basic 4 day split to get me in the groove. So here we go....

Wednesday - Shoulders/Traps

Mil Press x 10/12/15/20

Cable side raise x 8/10/12/15

DB Shoulder pres x 12/12 Drop set 10/10 x 3

Prone DB Shrugs x 10 ss Rev DB Fly x 10 x 4

Machine shrugs x 120 x 15 x 4 ss DB Side raises x 15 x 4

Upright Row x 10 ss Rev Flys x 10 ss DB Shrugs x 10 x 3

stretching

[trainlikeafreak]

train next week?

also are u happy with ur prep and looking back would u change ur approach at all next time (if u were to compete raw again)?

[red machine]

solid stuff mate, your gunna be a weapon when you get back in the gear!

[BarBrother]

Thanks Rick!

Thursday - Legs

Front Squat x 100 x 10 x 5

SLDL x 10 x 5

Calf raises x 10 x 5

Leg Ext x 15 x 3

Leg Curl x 15 x 3

stretching

[trainlikeafreak]

thx for ur reply bro lol

[BarBrother]

Friday - back

Pull-up x 10 x 5

Lpd x 10 x 4

Bb row x 10 x 4

Scr x 12 x 3

Straight arm pd x 10 x 4

Db and bb curls x 10 x 4

Saturday - chest

Db press x 12 x 4

Db fly x 3 x 15

Inc bob x 10 x 4

Inc Db fly

Dips x 10 ss cable fly x 10 x 4

[BarBrother]

train next week?

also are u happy with ur prep and looking back would u change ur approach at all next time (if u were to compete raw again)?

Hey bro jut seen this . Always down for a train bro!

I realised a few things this year doing raw only

- raw and equipped are completely different sports

- less volume needed for raw training

- I would go to sumo rather than Conv deadliftig due to back fatigue In trainings and comps

In all honesty if/when I get back into raw lifting in 2014 I will do a lot of things differently