A. Squat against 80kg of Chain:
Worked up to 3 doubles with 285kg
B. Block Pull (starting below knee height):
Worked up to 365kg x 2 with no chalk
C. Deadlift from the floor:
245kg x 2
D. High Block Pull (grip work):
305kg x 20 seconds, 345kg x 20 seconds
no chalk
Made a mistake with the camera again as I
forgot to charge the battery! Duh! Will be
back with videos next week.
Andy B.
A. Raw Bench:
worked up to 180kg x 1
B. Shirted Bench Press:
230kg x 3, 260kg x 3, 285kg x 2
C. Hanging bands:
worked up to 215kg x 2
D. Raw 5 board Bench Press:
220kg x 3
I couldn’t film my training tonight because we
were a bit light on numbers. But I’ll be back with
more training videos very soon.
Andy B.
A. Squat against 5 Chains/side:
Worked up to 4 doubles with 260kg
B. Block Pull (starting at mid-shin):
Worked up to 265kg x 3, 345kg x 3
C. High Block Pull (grip work):
425kg x 10 second hold
A. Bench Press:
Worked upto 180kg x 1
B. Shirted Bench Press:
260kg x 3, 275kg x 3
C. Reverse Band Bench Press (Strong Bands):
205kg x 2
D. 5 Board Bench Press:
220kg x 2
I’ve put together a special offer that
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and Deadlift.
Check it out here:
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The offer expires on Friday July 22nd
at midnight. So check it out now:
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I’ve written a new Deadlift article for you…
Check it out by clicking the link below:
http://www.andyboltonstrength.org/how-to-deadlift-like-a-pro.htm
If you want a BIGGER Deadlift, it’s a must
read (there’s a video too):
http://www.andyboltonstrength.org/how-to-deadlift-like-a-pro.htm
I’ve written a new Bench Press article for you…
Check it out by clicking the link below:
http://www.andyboltonstrength.org/5-ways-to-build-a-bigger-bench.htm
If you want a BIGGER Bench Press, it’s a must
read (there’s a video too):
http://www.andyboltonstrength.org/5-ways-to-build-a-bigger-bench.htm
I’ve written a new Squat article for you…
Check it out by clicking the link below:
http://www.andyboltonstrength.org/how-to-squat-like-a-champion.htm
If you want a BIGGER Squat, it’s a must
read (there’s a video too):
http://www.andyboltonstrength.org/how-to-squat-like-a-champion.htm
A. Lying Leg Curls:
10 x 5 sets
B. Leg Press:
30 x 2 sets (for recovery)
C. Calf Raise:
20/25 x 2 sets
D1. Side Raises:
20 reps
D2. Front Raises:
20 reps
D3. DB Press:
20 reps
E1. Hammer Rows:
10 x 3 sets
E2. V-bar Pulldowns:
10 x 3 sets
F. Straight Arm Lat Pull Downs:
15 x 2 sets
G. Back Extenstion:
15 x 2 sets
H. Curls:
15 x 2 sets
I. Giant set (no rest between exercises):
Plank:
1 min 30 sec
Leg raises with my training partner pushing legs down hard:
20 reps
Crunches:
20 reps
This was a hard session and I was pretty tired by the end
of it
Great workout tonight. It went like this:
Warm up
A. Speed Squat against 40kg of Chain:
Worked up to 312.5kg x 2, 315kg x 2, 317.5kg x 2
B. Deadlift:
240kg x 3 x 3
C. Block Pull (from mid shin):
270kg x 1, 305kg x 3
B. High Deadlift (Grip work):
385kg x 5 seconds (no chalk)
Great workout tonight…
Squats were all very very explosive and my grip
felt strong.
Back in the gym tomorrow for assistance training
and conditioning.
Andy Bolton
