Andrew Burge - Off season Powerlifter

[BarBrother]

Sunday - Deadlift

Deficit conv x 180 x 4 x 3

sumo def x 140x 4 x 3

good morning x 50 x 8. 3

[BarBrother]

Tuesday - Squat

Bw 90kg

180 x 5 x 3

Front squat x 100. 5 x 3

leg extension 

[BarBrother]

Wednesday - Chest

bench x 110 x 5 x 3

inc db x 40 x 8 x 3

cable fly x 12 x 3

dips x 10 x 3

[BarBrother]

Thursday - Back

Pullups x bw x 10x 4

bbrow x 10 x 4

sb row x 8:8 x 4

face pull x 10 x 3

[BarBrother]

Friday - deads

conv x 190 x 4 x 3

sumo x 160. 4 x 3

[BarBrother]

Monday - Shoulders

Mil press x 50 x 8 x 4

close grip x 90 x 8 x 3

revflys x 10 x 3

db press x 27 x 8 x 4

rev flys x 10 x 3

side raises x 10 x 3

[BarBrother]

Tuesday - Squats

Squats + Belt x 190 x 5 x 3

Pause squats x 140 x 4 x 3

Leg Ext x 12 x 3

[BarBrother]

Wednesday - Bench

Bench x 115 x 5 x 3

Inc DB Press x 40 x 8 x 4

Cable flies x 12 x 3

rope push down x 12 x 3

[BarBrother]

body weight 91.5kg

Monday - Squats and deads

Bb squats x 200 x 5 x 2

Conv Deads x 200 x 5

Sumo x 180 x 5

 

Tuesday- bench

bench x 120 x 4 x 2

db press x 50 x 5 x 3

cableflys 

tricep ext

[BarBrother]

Thursday- Back

Bb row x 80 x 8 x 4

pull ups x 8 x 4

db row x 8/8 x 3

LPD x 12 x 3

db flys x 12 x 3

[BarBrother]

Tuesday - Squats

Bw 90kg

squats x 210 x 3 x 2

paused squat x 150 x 3 x 3

leg ext x 10 x 3

[ohjoshua]

good to see that weight getting up there. Are you slowly heading towards some singles?

what sort of numbers are you expecting? Did you gain any strength doing all this bodybuilding style training?

[BarBrother]

I was originally going to work to some singles but instead I will be tapering off for an equipped comp in June so i will only be doing equipped singles not raw. more volume helped getting the bodybweight up. also gave the body a rest from all the heavy stuff. feels ok now

Wednesday - bench 

bench x 125 x 2 x 2

inc db x 40 x 8 x 3

cable flys x 12 x 3

[BarBrother]

Thursday - back

pullups

bb row

seared cable row

lat pull down

rev flys