Andrew Burge - Powerlifting Journal

[BarBrother]

Monday - quads and calves

Hi bar squats x 20x 3

Leg press x 15 x 5

Calf raise x 10 x 5

Bb lunges x 20 x 3

Leg ext x 12 x 3

Seated calf raise x 10 x 4

[BarBrother]

Tuesday - back

Pull-ups x 8 x 4

Db rows x 8/8 x 4

Lpd x 12 x 4

Wide cable row x 15 x 3

[BarBrother]

Wednesday - Shoulders

Trained with my bro and TLAF at MT Albert YMCA

DB Shoulder Press 20-25kg x 20, 20, 15, 20

DB Side Raises x 8 x 15 x 4 + 1 drop set

Rev MAchine Fly x 20 x 5

Upright Row x 15 x 3

BW 94.3kg in the morning ( going in the right direction)

[BarBrother]

Thursdays - Hamstrings and core

Sumo deadlift x 140 x 6 x 3

Good morning x 15 x 4

Hamstring curl x 15 x 4

Sldl x 10 x 3

Landlines x 20 x 3

Sb crunch x 15 x 3

[BarBrother]

Friday - chest

Inc Db press x 15 x 4

Bench x 60 x 15 x 4 + drop set

Db flat flys x 10 x 5

Dips x 10 x 5

Cable flies x 20 x 4

Sunday - upper back and arms

Bench pull x 12 ss close bench x 12 x 4

Db shrugs x 2o ss bb curl x 12 ss rpd x 15 x 4

Db skull crushers x 10 ss Db curl x 10 ss face pull x 10 x 3

[BarBrother]

Body weight 93.5kg morning after toilet

Monday - quads and calves

Hi bar squat x 100 x 10 x 4

Bb lunges x 60 x 10/12/14/16/20

Hack squat x 10 (20/40/60/ds)

Standing calves x 10 x 4

Leg ext x 20 x 3

Leg press cr x 20 x 3

Stretching

[BarBrother]

Tuesday - back

Pull-ups x 10 x 3

Bb row upto 90 x 8

Los x 10 x 3

Uh row x 10 x 3

Db pullover x 10 x 3

Rpd x 15 x 3

[BarBrother]

Wednesday - Shoulders

Mil press x 8/10/12/20

DB Side Raise x 20 x 4

Rev Mach Fly x 15 x 5

Cable side raise ss Face pull x 12/12 x 4

stretching

[BarBrother]

Thursday - chest

Db fly x 10 x 3

Inc bench x 80 x 10

Inc Db fly x 10 x 3

Inc Db bench x 15 x 3

Cable fly x 10 x 4

[BarBrother]

Friday - hamstrings

Sumo deadlift x 180 x 3 x 2

140 x 10

Sldl x 10 x 4

LLc x 12 x 5

[BarBrother]

Saturday - upper back

Bench pull x 10 x 5

Wide grip cable row x 12 x 4

Face pull x 20 x 3

Db high row x 15 x 3

[BarBrother]

Sunday - arms and Abbs

Dips + 40 x 5 x 3

Bb curl x 10 x 3

Leg tucks x 10 x 3

Db ext x 12 x 3

Db curl x 12 x 3

Prone hold x 30s x 3

Close bench x 20 x 3

Rope curl x 20 x 3

Landmines x 20 x 3

Bodyweight 94kg

Monday - quads and calves

Front squat x 90 x 10 x 4

Leg press x 15 x 4

Calf raise x 10 x 4

Hack squat x 20 x 4

Leg ext x 10 x 3

Leg press cr x 20 x 3

[Optimass]

Seems like everyones gaining weight these days lol ... change in training format seems to be agreeing though mate. how are you splitting macros? clean bulk or just free wheeling carbs and fats?

Suspect at 99kg your totals will grow a bit quicker for sure ... or is the mid/long term goal to stay in the low 90s?

[BarBrother]

Body weight 93.2kg Morning/No breakfast/After toilet

Tuesday - Back

BB Row x 12 x 4

LPD x 15 x 3

DB Row x 8/8 x 4

RPD x 15 x 3

Seated cable row x 10 x 4

stretching

[BarBrother]

Wednesday - shoulders

Seated bb press x 10 x 6

Rev flys x 15 x 4

Side raises x 20 x 4

Rev flys x 15 x 3

Side and front raises x 10 x 4

[BarBrother]

Thursday - Hamstrings

Sumo Dead x 160 x 5 x 5

Good Morning x 12 x 4

BB Step up x 5/5 x 4

LLC x 15 x 3

SLDL x 10 x 4

stretching

[BarBrother]

Friday- chest

Bb press med grip x 80 x 10 x 3 slow ecc

Cable flies x 3 x 20

Inc Db x 30 x 10 x 4

Dips x 10 x 4 slow ecc

Db flies x 20 x 3

[BarBrother]

Saturday- upper back

Bench pull x 15 x 5

Bb row x 12 x 4

Cable row x 10 x 3

Bb curl x 10 x 4

Db curl x 10 x 4

[BarBrother]

Body weight 93kg

Monday - quads and calves

Front squats

120 x 8

100 x 10

80 x 15

Leg ext x 3 x 20

Leg press x 4 x 12

Leg ext x 3 x 20

Hack squat x 15 x 3

Standing calfs x 10 x 4

Leg press calfs x 20 x 3

[BarBrother]

Tuesday - back and tris

Bb row x 10 x 4

Pull-ups x 10 x 4

Db row x 8/8 x 4

Lpd x 15 x 3

Close bench x 95 x 8

Db oh ext x 15 x 3

[BarBrother]

Thursday - hammies

Sumo dead x 200 x 5

Stiff leg x 110 x 10 x 4

Friday - chest

Bench press med x 90 x 8

Cable fly x 20 x 3

Inc Db x 10 x 4

Cable fly x 15 x 3

Inc bb x 8 x 3

Cable fly x 10 x 3

[trainlikeafreak]

when will it be andrews turn to post a deadlift vid in the NZBB strongest lifter thread

[BarBrother]

Saturday - acc and conditioning

Mil press x 5 x 5

L sit x 15s x 5

Bench pull x 5 x 5

Mb twist x 20 x 5

Boxing x 45 min

Grappling x 30 min

[BarBrother]

Monday - legs

Body weight 93kg

Squats

160 x 5

180 x 5 wraps

200 x 5 wraps

140 x 8 x 2

Fsq x 10 x 3

Calf raises x 15 x 3

[BarBrother]

Tuesday - Shoulders

Mil press x 12 x 5

Side raises x 10 x 4

DB Shoulder press x 10 x 4

Rev Flys x 20 x 5

Side raises x 20 x 3