2011 August |

Training From Week Beginning: Monday 22nd Aug 2011

Andy Bolton's Training Log No Responses »

Aug 292011

Monday 22nd August 2011
Bench Press Training Session

A. Raw Bench Press:

worked up to 170kg x 1

B. Shirted Bench Press:

220kg x 2, 250kg x 2, 275kg x 2, 295kg x 1, 317.5kg (700lbs) x 1, 327.5kg x 1, 345kg x just missed (hit stands on way up)

C. Raw 4 Board Bench Press:

180kg x 3, 200kg x 3, 220kg x 3, 227.5kg (500lbs) x 3

D. Reverse Blue Band Bench Press:

175kg x 5

E. Shoulders press:

15 x 2

F. Side Delt:

15 x 2

G. Rear Delts:

12 x 4

Wednesday 24th August 2011
Squat, Deadlift & Back

A. Squats against 80kg of chain:

warmed up, then did 275kg x 2 x 4 sets

B. Deadlift against 40kg of chain

warmed up, then did 300kg x 2 x 3 sets

C. Low cable Rows:

10 x 2

D. Hammer Strength Rows:

10 x 3

E. V-Bar Pulldowns:

10 x 2

Saturday 27th August 2011
Assistance Workout

A. Leg press:

30 x 3 sets

B. Toe Press:

30 x 3 sets

C. Lying Leg Curl:

20 x 4 sets

D. Double Overhand shrugs:

180kg x 3, 200kg x 3, 220kg x 3, 240kg x 3, 260kg x 2, 280kg pull and hold few secs, 140kg x 30

E. Wrist curls:

15 x 2 sets

F. Abs:

4 sets

Videos will be up soon,

Andy B

Andy Bolton: This Week's Training...

Andy Bolton's Training Log No Responses »

Aug 182011

Training from Monday 15th and Wednesday
17th August 2011…

Bullfarm Meet in 8 weeks!

Get ready for October 8th 2011!

Andy

Do This - Pull More Weight. Period.

Deadlift No Responses »

Aug 132011

There has been a lot of debate recently,
between both coaches, athletes and lifters
alike, about the correct starting position
for the Deadlift.

In particular, the focus has been on whether
or not to retract the shoulder blades at
the start of the Deadlift.

Some say you should and some say you
shouldn’t.

I don’t, and don’t have any of my clients retract
their shoulder blades either.

Instead, I tell them to arch their lower back
and relax their shoulders and upper back.

This reduces the range of motion, which
is important if you want to reach your
strength potential of the Deadlift.

There is also no way that the shoulders
will stay retracted when you get strong
on the Deadlift. I can’t think of a single
top Deadlifter who retracts their shoulder
blades before they pull.

So to re-cap:

In the start position of your pull you
should arch the lower back hard and relax
the upper back and shoulders.

Now go hit a PB at the gym!

To discover more Deadlift secrets, check
out this:

http://www.andyboltonstrength.org/explode-your-deadlift.htm

Talk to you soon,

Andy Bolton

Knee Wrapping Technique For The Squat

Squat No Responses »

Aug 122011

How you wrap your knees on the Squat is very
important. Here are three things to remember:

1. The tighter you “pre-stretch” your knee wraps
before you put them on, the better you will be
able to wrap your knees. So don’t skimp on the
preparation. Really crank them up before you start
wrapping your knees

2. Wrap both knees the same way. There are
several ways to successfully wrap your knees. In
the video I show you the easiest and most fool-
proof way to do it. Whatever way you choose,
do both knees the same!

3. Wrap the knees in-to-out, NOT out-to-in. This
will help force your knees out as you Squat, which
should result in more power. When your knees cave
in – you have a strength leakage

For more information on how to increase your
Squat, check out my book…

Click here to discover how to “Explode Your Squat”

http://www.andyboltonstrength.org/explode-your-squat-cb.htm

Talk to you soon,

Andy B

Assistance Exercises For The Powerlifts

Powerlifting No Responses »

Aug 122011

If there is one part of the body that is
essential to the success of a lifter, it
is the BACK.

Every lifter needs a strong back.

It doesn’t matter whether or not you
are a Powerlifter, Weightlifter, Strongman
or Bodybuilder – without a strong back,
you won’t achieve your potential.

It was predominately the strength of my
own back that allowed me to Deadlift
1000lbs for the first time in history.

And every guy who’s ever won Bodybuilding’s
biggest show – The Mr Olympia; had a
massive, strong back.

Think of Dorian Yates and Ronnie Coleman
and you’ll see what I mean.

It’s for that reason that I made you this
video… to give you some ideas for training
your back…

To make it stronger and improve your Squat,
Bench and Deadlift.

Enjoy it…

For more information on how to increase
your Squat, Bench and Deadlift, check out
this:

http://www.andyboltonstrength.org/explode-your-squat-bench-and-deadlift.htm

Talk to you soon,

Andy B

Andy Bolton Squat Training: 11/8/2011

Andy Bolton's Training Log No Responses »

Aug 112011

I had a tough training session on Wednesday
night.

Here’s how it looked:

A. Squat:

Worked up to a doubled with 420kg

(only wore half suit, old briefs and knee wraps)

B. Leg Curls:

10 to 20 x 4 sets

C. Calf Raises:

15 to 20 x 4 sets

To learn more about how I Squat, check out
this:

Explode Your Squat

Andy Bolton Bench Press Training: 8/8/2011

Andy Bolton's Training Log No Responses »

Aug 102011

Monday 8th August 2011: Bench Training

I am 9 weeks out from the Bullfarm meet.

A. Raw Bench Press:

Worked up to 170kg x 1

B. Shirted Bench Press:

230kg x 1, 272kg x 1, 295kg x 1, 317kg x 1, 330kg x 1

C. Raw 5 Board Bench Press:

220kg x 2, 235kg x 2, 242kg x 2, 247kg x 1

D. Hanging Blue Bands:

175kg x 2, 195kg x 2, 205kg x 2, 215kg x 1

E. Rear Delts:

10 to 20 reps x 4 sets

I was very happy with the session tonight. 317.5kg
was very strong and I just hit the racks with 330kg.
Given that 280kg was a struggle last week, this was
a brilliant session.

I added a few kilos bodyweight (as I was slightly
light) and this made my Bench Shirt fit properly
again.

For Bench Press tips and advice, click here:

Bench Press Tips And Advice

Sat 6th August 2011: Assistance workout

A. Double Overhand Barbell Shrugs:

Worked up to 200kg x 3, 220kg x 3, 240kg x 3

B. High Deadlift (grip work double overhand):

260kg x 1, 280kg x 1

C. Low Cable Rows:

4 sets 12

D. V-Bar Pulldowns:

3 sets 12

E. Hammer Rows:

3 sets 12

F. Biceps Curls:

2 sets 15/20

G. x trainer

10 min interval training

To learn more about how to improve your Squat,
Bench and Deadlift and check out my new programs
on Conditioning for strength athletes and Pull-Ups, go
here:

http://www.andyboltonstrength.org/explode-your-squat-bench-and-deadlift.htm

Talk to you soon,

Andy B