Andrew Burge - Off season Powerlifter

[BarBrother]

Friday- acc

bw 91.3

1,5km run

Bench pull x 12 x 4

inv row x 10 x 4

db curls x 10 x 3

1000m row

[BarBrother]

Saturday - circuit

tabata gym session- Kb swings . sprints . rope. thrusters - 30 mins

abb circuit- heaps of shit - 30 mins

[BarBrother]

Sunday - shoulders

close bench x 100 x 5 x 3

db shoulder press x 30 x 10 x 4

db raises x 12 x 12 x 4

rev fly x 10 x 3

cable flys x 12 x 3

[BarBrother]

Monday- Boxing class

60 min boxing and conditioning 

[BarBrother]

Tuesday- Back

Pullups x 10 x 3

DB ROw x 8/8 x 3

LPD x 12 x 4

SCR x 12 x 4

[BarBrother]

Friday - chest

bench x 100 x 5 80 x 15 x 3

inc db x 35 x 8 x 3

cable flys x 10 x 5

[BarBrother]

bodybweight - 91kg

Saturday- acc

15 mins stretching

30 mins conditioning- box jumps. med ball throws. push ups sit ups shuttles ect

[BarBrother]

Sunday - bench and shoulders

20 mins treadmill

bench x 3 x 5 x 100

db shoulder press x 30 x 10 x 4

sb side raises x 12 x 10 x 3

cable raises x 15 x 12 x 3

[BarBrother]

monday- boxing 60 mins circuit style with combos

[BarBrother]

Tuesday - Random - Indoor Soccer 30 mins

Wednesday - AM - weigh - in and measure

Bodyweight 89.95kg (down from 94-95kg 5 weeks ago)

Waist 94 cm (down from 98cm 5 weeks ago)

 

Will post photos soon once i have time to edit my stupid facials out of them lol.

 

Relatively happy with progress, Still want to be a little leaner but dont want to go lighter than 85kg minimum.

Will take another set of photos and chuck them up ( i have photos from Strart, 3 weeks and soon 6 weeks)

[BarBrother]

Wednesday - pm chest

bench against bands x 100 x 4 x 3

close grip x 100 x 5 x 3

dips +17 x 10 x 3e

[BarBrother]

Friday- back

pullups x 10 x 4

bb row x 60 x 10 x 3

lpd x 10 x 3

db row x 8/8 x 3

[BarBrother]

Monday - boxing 60mins

[BarBrother]

Wednesday - push

seated bb press x 60 x 6 x 4

bench with bands x 90 x 8 + 85 x 8 x 2

dips+ 22.5 x 10 x 3

[Pseudonym]

I just noticed the Sydney location. Is this a holiday or a more permanent move, bro?

[BarBrother]

hey pseudonym. living over here for now. running a gym for a university in Sydney. been here about 6 months. only time will tell how long the move is. NZ is still home ATM but with better weather and pay I can see why people make the move 

[BarBrother]

Thursday - Back

Pull ups x BW x 10 x 4

DB Row x 10/10 x 4

BB Shrug x 15 x 4

Seated Row x 12 x 4

 

[BarBrother]

Friday- pressing

db press x 12 x4

inc x 12 x4

flys x 15 x3

 

 

 

[BarBrother]

Saturday- circuit

pullups + landmines

bench pull + toe to bar

hang clean + mb crunch

[BarBrother]

Sunday- pessing

med grip 1 board x 115 x 5 x 3

shoudler press x 30 x 8 x 3

rev flys x 10 x 3

side raises x 10 x 3

cable raises ss push downs x 10/10 x 3

 

[BarBrother]

Tuesday - AM

Seated BB Press x 65 x 5 x 3

Bench With bands ( #1) x 90 x 8 x 3

DIps +20kg x 12 x 3

[BarBrother]

Tuesday -pm

boxing-60mins.shit class. won't do it again.start training legs again next week. not squats or deads. will start those in December. progress pics up soon

[BarBrother]

Thursday - press

inc med bb x 90 x 6 x 3

db press x 42.5 x 10 x 4

db fly x 12 x 4

[BarBrother]

friday- back

wide pull-ups x 12x 4

db row x 35 x 10 x 4

bench and sm row x heaps

close pull-ups x 10 x 3

[BarBrother]

Sunday - shoulders triceps

1.5 med grip board press x 117 x 5 x 2

db shoulder press x 30 x 8 x 4

rev flys ss side raises x 10 each 

face pulls ss cable raises x 10 each