Andrew Burge - Off season Powerlifter

[Realtalk]

Are you gonna compete again? You caught up with Andrew Rogers lately bro?? Lol

[BarBrother]

Wednesday- bench

med grip 1 board x 120 x 3 x 3

db inc x 30 x 8 x4

[BarBrother]

Friday- deadlift

Sumo x 220 x 2 x 2

conv x 180 x 5

[BarBrother]

Sunday- bench

comp singles x127.5 x 3

db press x 42 x 8 x 3

[BarBrother]

Monday - Squats

Bw 89.5kg

Squats x 210 x 3

220 x 1

front squats x heaps

[BarBrother]

Wednesday - bench

Comp single. 120 x 1

close grip x 100 x 5

db inc x 30 x 8 x 5

[BarBrother]

Monday - Deload 

BW - 89kg

squat x 180 x 3

bench x 100 x 5 

[BarBrother]

last Friday - deadlift 

sumo x 240 x 1

[BarBrother]

week 1/24 Build up to equipped nats in august

Monday - legs

beltless squats x 180 x 3, 140 x 8 x 3

front squats x 100 x 8 x 2

db lunges x 10 x 3

leg ext x 10 x 3

[BarBrother]

Tuesday - chest

bench x 100 x 6 x 4

inc db x 30 x 6 x 3

flys x 10 x 3

[BarBrother]

Wednesday - Back

Pullups 

Bb row x 10 x 80 

Db row x 10 x 3

seated row x 10 x 3

Rear delt flys x 10 x 3

 

thursday - shouldwrs

Mil press x 10 x 4

Db shoudler press x 10 x 4

db side raise x 10 x 4

rev fly. 15 x 3

 

Saturday- Chest and Arms

Db press x 40. 8 x 3

inc bb x 80 x 7 x 3

skill crushers

bb curls

rooepushdown

db curls 

[BarBrother]

Week 2- Bw 89kg

Monday - Squats

180 x 5 + belt

160 x 8

Hi babe close stance beltless x 100 x 10 x 2

BB Hip thrusts x 80 x 8 x 3

leg ext x 50 x 10 x 3

[BarBrother]

Wednesday - back

pullups 

bb row 

seated cable row

rev db flys

[BarBrother]

Saturday - chest

bench x 102 x 6 x 4

db press x 35 x 8 x 4

db flies x 10 x 3

db curls x 10 x 3

[BarBrother]

Sunday - p Chain and shoulders

deficit deads x 140 x 6 x 4

sldl x 100 x 8 x 4

db shoudler x 25 x 8 x 4

upright row x 30 x 8 x 4

db side raises x 10 x 4

[BarBrother]

Wednesday - legs

front squats x 140 x 1 + 100 x 6 x 4

back squats x 140 x 8 x 3

bb lunges x 60 x 10 x 3

leg ext x 10 x 4

[BarBrother]

Thursday-Chest

Bench x 105 x 6 x 3

DB Inc x 30 x 8 x 4

Flys x 12 x 3

Dips x 10 x 3

[BarBrother]

Friday - Back

Pullups x 8 x 5

bb row x 8 x 4

db row x 8 x 4

bb shrugs x 12 x 3

[BarBrother]

Saturday- Shoulders

close bench x 100 x 5 x 3

db shoudler x 25 x 8 x 4

side raises x 12 x 10

rev flys x 10 x 3

[BarBrother]

Sunday - deadlift

deficit x 160 x 5 x 3

sldl x 100 x 8 x 3

[BarBrother]

Monday - chest

Bench x 107 x 6 x 3

inc db x 35. 8 x 3

cable fly x 12 x 3

dips x 10 x 3

[BarBrother]

Wednesday - Squat

Squat + belt an sleeves x 180 x 8, 5,5

Pause squat x 140 x 4 x 4

leg ext x 12 x 3

stretching 

[BarBrother]

Thursday - back

Bb row x 70 x 8 x 4

Pull-ups x 8 x 4

db row x 35 x 8 x 4

lat pulldown x 10 x 4

[BarBrother]

Saturday - shoulders

Close grip bench x 105 x 5 x 4

mil press x 50 x 8 x 4

rev flys x 10 x 3

db shoulder press x 30 x 6 x 4

rev flys x 10x 3

db side raises x 10 x 3

[Leeroid]

Some good numbers. U gonna compete in powerlifting again?