Andrew Burge - Powerlifting Journal

[BarBrother]

Week 1 / 8 Auckland Champs RTS

Body weight 93.3kg am fully clothed

Monday squat / deadlift

Squat 150 x 8 x 4 7 RPE

Conv Dead x 140 x 8 x 4 7 7RPE

Hi bar squat x 100 x 8 x 4

Stretching

[BarBrother]

Tuesday - bench / shoulders

Bench x 85 x 8 x 5 7 RPE

Mil press x 45 x 8 x 5 7 RPE

Db press x 8 x 4

Db fly x 10 x 3

Stretching

[BarBrother]

Wednesday- back and core

Bench pull ss dec crunch x 8 x 5

Pull-ups ss cable twist x 8 x 5

Bb shrug row ss leg tucks x 10 x 4

Face pull ss prone hold x 12 / 30s x 4

Thursday - deadlift squat

Deadlift x 140 x 8 x 5 7RPE

Squat to box x 100 x 8 x 5 7 RPE

GHR x 5 ss goodmorning x 5 x 4

Friday - bench

Close bench x 80 x 8 x 5 7RPE

Db shoulder press x 8 x 5

Inc x 8 x 4

Dips x 12 x 3

[BarBrother]

Week 2/8

Body weight 92kg

Monday - squat deadlift

Squat w ks x 165 x 7 x 3 7 RPE

160 x 7 7 RPE

conv dead x 160 x 7 x 4 7 RPE

Hi bar squat x 100 x 10 x 4

Stretching

[BarBrother]

Tuesday - bench shoulders

Bench x 92.5 x 7 x 4 7RPE

Mil Press x 50 x 7 x 4 7 RPE

[BarBrother]

Wednesday - back and core

Bb row x 8 x 4 ss cable twist x 8/8 x 4

Pull-ups x 8 x 4

Db row x 8 / 8 x 4

[BarBrother]

Thursday - deadlift squat

Sumo x 160 x 7 x 4 7 RPE

Pause squat x 100 x 5 7 RPE

GHR x 5 ss SLDL X 5 x 4

[BarBrother]

Friday- bench shoulders

Close bench x 90 x 7 x 4 7 RPE

DB Shoulder press x 22,5 x 7 x 4 7PRE

Dips x bw x 12 x 3

Inc bb x 12 x 3

[BarBrother]

Week 3/8

Body weight 92kg

Monday Squat deadlift

Squat x 180 x 6 x 3 8RPE

Conv Deadlift x 170 x 6 x 4 RPE

HI BAR squat x 100 x 8 x 3

Stretching

[Chickenlil]

Huge lifts for your age, will definitely follow your progress. Would love to be lifting those weights.

[BarBrother]

Cheers Mate!

Tuesday - Bench and Shoulders

Bench x 100 x 6 x 4 8 RPE

Mil Press x 60 x 6 x 5 8 RPE

Inc DB x 8 x 4

DB Side raises x 12 x 3

[BarBrother]

Wednesday - Back and Core

BB Row upto 90 x 8 x 2

DB Row x 45 x 8/8 x 4

RPD x 12 x 4

Seated row x 10 x 4

Dec crunch x 10 x 3

cable twist x 10/10 x 3

Prone hold + 40kg x 30s x 3

[BarBrother]

Thursday - deadlifts squat

Sumo x 180 x 6 x 4 8 RPE

box squat x 130 x 6 x 4 7RPE

SLDL x 10 x 3

Poor mans GHR x bw x 5 x 3

[BarBrother]

Week 4/8

Bw 92.5kg

Monday am bench

Inc x 70 x 6 x 4

Db x 38 x 8 x 4

Rope push down x 10 x 3

Pm squat

Squat + med wraps x 200 x 5 x 3 8 RPE

Conv Dead x 180 x 5 x 3

Sore disc in lower back. Called it there

Stretching

[BarBrother]

Tuesday - back

Lpd x 10 x 4

Bb row x 10 x 4

Db row x 8:8 x 4

Db rev fly x 12 x 3

[BarBrother]

Wednesday - Bench

Bench 107.5 x 5 x 4 8RPE

Mil Press x 62.5 x 5 x 5 8 RPE

Inc DB Press x 8 x 4

Cable fly ss side raises x 10 x 3

stretching

[BarBrother]

Thursday - deadlift

Sumo dead x 195 x 5 x 3

Pause squat x 130 x 4 x 3

GHR x 5 x 3

[BarBrother]

Friday - bench

Inc close bench x 80 x 5 x 4

Dips + 20kg x 6 x 4

Db hammer press x 8 x 4

Db fly ss push down x 10/10 x 3

[BarBrother]

Week 5/8

Body weight 94kg

Monday- squat

Squat x 215 x 4 x 3 + med kw 8RPE

Deadlifts x 180 x 3 x 3

Single leg squats x3 x3

Stretching

[BarBrother]

Tuesday - bench

Bench x 120 x 4 x 2 + band assist 125 x 4 x 2 + band assist 8 RPE

Mil press x 65 x 4 x 4

Inv Db x 30 x 6 x 4

Side raises x 10 x 4

Cable flys x 12 x 3

[BarBrother]

Wednesday- back

Bench pull x 6 x 4

Lpd x 8 x 4

Db row x 10 x 4

Bb shrugs x 12 x 3

[BarBrother]

Thursday- Deads

Sumo - upto 220 x 4 x 3 + suit bottoms RPE 8.5

Box squat x 140 x 3 x 3

[BarBrother]

Saturday - bench

Morning weight after breakfast 93.5kg with clothes

Close bench + blue x 90 x 4 x 4 8RPE

DB Shoulder press x 35 x 6 x 4

Inc bb x 80 x 4 x 4 8 RPE

Dips + Db ext x 10/10 x 3

[BarBrother]

Week 6/8

Monday - squat

Squat + 40 cent bottoms + kw x 240 x 3 x 2 8 RPE

Front squat x 100 x 3 x 3

Sl squat x 3 x 3

Couldn't get depth. Plenty of speed, more weight next week

[BarBrother]

Tuesday - bench

Bench + 46 fury x 140 x 2 x 4 8RPE

3 board x 150 x 2 x 2

Seated bb press x 70 x 5 x 4

Db fly ss Db raises x 10 x 3