Andrew Burge - Off season Powerlifter

[BarBrother]

BW - 89-90kg

 

Monday - Legs

 

Squat x 60 x 10 x 5

Leg Curl x 10 x 4

Leg Ext x 10 x 4

30 min workout, first time squatiing since back injury. Going very light. Until the end of the year it will be all technique work and getting confidence back.

 

New weekly Split

Monday - Legs

Tuesday - Back

Wednesday - Bench

Thursday - REST

Friday - DB's bench

Saturday - Conditionign + Acc

Sunday - Shoulders and Triceps

 

[BarBrother]

First Pic is taken 6-7 weeks ago at Approx 95-96kg

Current pic was taken today at Approx 89-90kg

[Pseudonym]

Getting your summer shred on, mate?

[BarBrother]

Just trying not to look liek shit lol.

 

Im happy with my bodyweight atm. Will keep my diet and trainign the same and if i get leaner than thats a bonus.

 

Tuesday - Back

Wide Pullups x BW x 15 x 3

DB Rows x 30 x 10/10 x 4

Seated cable row x 15 x 3

[BarBrother]

Wednesday - pressing 

bench with 1 band x 95 x 8 x 3

dips + 25 x 10 x 4

close inc x 60 x 12 x 3

[BarBrother]

Friday -pressing

db press x 40 x 10 x 4

inc db x30 x10 x3

dv fly x 15 x 3

20 mins treadmill

[BarBrother]

Saturday- assistance

10m treadmill

pullups + landmines x 10 x 4

bench pull + toe to bar x 10 x 3

hang clean x ab crunch x 10 x 3

[BarBrother]

Sunday -pressing

med grip board press x 120 x 3 x 2

db shoulder press x 25 x 12 x 3

rev fly x 15 x 3

side raises x 12 x 3

[BarBrother]

Tuesday - back

pullups x 15

+10kg x 10 x 3

wide cable row x 12 x 4

db row x 35 x 8/8 x 4

lpd x 12 x 3

[BarBrother]

Wednesday - pressing

comp bench x 100 x 5 . 105 x 5. 110 x 5 x 2

dips + 30 x 10 x 3

 

happy with the strength with the bodyweight around 88kg

[BarBrother]

Thursday - legs

squats x 60 x 10 x 5

sumo deadlift x 60 x 10 x 3

conventional x 60 x 10 x 3

leg ect x 20 x 3

leg curl x 20 x 3

[BarBrother]

Saturday - Acc

A few pressing movments, shoulders were very tight. Decided to do some cardio

 

Treadmill 30mins @ L10

[BarBrother]

Monday- circuit 

1000m row

10 cleans + 20 twists 

750m row

x 20 on swings + 20 tucks

500m row 

20 x db rows + 10 reverse crunches 

250m row 

30s sb hold+ 10 facepulls

[BarBrother]

Tuesday - pressing

bench x 100 x 10 x 3

db press x 30 x 12 x 3

cable flys x 15 x 3

[BarBrother]

Thursday - Legs

Squat x 80 x 10 x 4

Sumo Dead x 80 x 5 x 3

Conv Dead x 80 x 5 x 3

Leg Ext x 15 x 3

Leg Curl x 15 x 3

[BarBrother]

Friday - back

pullups + 15kgx 8 x 4

bb row x 10 x 4

pulldowns x 15 x 3

seated row x 15 x 3

[BarBrother]

Saturday - Bench Test

BW 88kg after breakfast (down 7kg since Sept)

Looking for my touch and go 1RM

Bench upto 100 x 2

Test:

120 x 1 - Good Lift

130 x 1 - Good lift

135 x 1 - I got it but the fucking spotter after being repeatedly told to keep his hands in his pockets until i was choking touched the bar as I was locking it out. Pretty happy but still left with that hollow feeling. Didnt try it again as shoudler have been pretty sore from the 3 pressing sessions per week.

Happy with this @ 88kg BW. PB in a COmp at 93kg is 135 with a pause. Hopefully get more than that next year when I get back upto comp weight.

20 mins walking on the treadmill

[BarBrother]

Monday - Shoulders

Upright Row x 40 x 10 x 4

Inc Bench x 60 x 15 x 4

Db raises x 12 x 4

BB raises x 15 x 3

[BarBrother]

Tuesday - Combo

Squats x 100 x 8 x 4 + Pullups x BW x 10 x 4

Deadlifts x 100 x 6 x 3 + trx row x 10 x 3

[BarBrother]

Tuesday - Legs

Squat x 110 x 8 x 4

Deadlift x 110 x 6 x 4

Leg Curl x 12 x 3

Leg Ext x 12 x 3

 

[BarBrother]

Wednesday - chest

bench x 100 x 10 x 3

inc db x 30 x 15 x 3

db fly x 10 x 3

[BarBrother]

Sunday - every thing 

15 min treadmill

pullups x 15 x 4

seated row x 12 x 4

lpd x 10 x 4

 

15 min treadmill

bb shoulder press x 10 x 4

side raises x 10 x 4

[BarBrother]

Monday - legs

hi bar squats x 120 x 8 x 4

conv deads x 120 x 5 x 5

leg ext x 10 x 3

ghr x 8 x 3 

[BarBrother]

Wednesday - chest

db bench x 40. 10 x 3

inc bench x 60 x 12 x 3

db fly x 15 x 3

[BarBrother]

Saturday - back and abbs

pullups x 10 x 4

sb crunch x 10 x 4

bench pull x 10 x 4

leg tucks x 10 x 4

shrugs x 10 x 4

landmines x 10 x 4

back ext x 10 x 3

pronehold x 30s x 3