Monday night Bench Press Training from 9th April 2012

A. Bench Press  (raw):

150kg 1 170kg 1

B. Bench Press (shirted to 3 board)

290kg 1 317.5kg 1 330kg 1 345kg 1

C. Bench Press (against purple bands)

100kg 2 110kg 2 117.5kg 2

D. Seated Shoulder Press

3 sets 12 reps

E. Rear Delts:

4 sets of 10 reps

C. Mini band rotator cuff work:

3 sets of 10 reps/side
That’s it. All done
Had a bad cold so cut things short.

Wednesday night Squat and Deadlift Training 11th April 2012

A. Squats (to box)

140kg 3 160kg 3 170kg 3 180kg 3 185kg 3

B. Deadlifts (from low boards,no belt)

180kg 3 215kg 3 235kg 3 255kg 3

C. Floor Deadlifts (no belt)

100kg 8 140kg 3

D. Leg Press

280kg 10


Monday night Bench Press Training from 20th Febuary 2012

A. Bench Press (all raw):

190kg x 2, 200kg x 1, 205kg x 2

B. Rear Delts:

4 sets of 10 reps
C. Mini band rotator cuff work:

3 sets of 10 reps/side
That’s it. All done
Had a bad cold so cut things short.

Wednesday night Squat and Deadlift Training from 22nd Febuary 2012

A. Squats with knee wraps and belt:

warmed up and then did 330kg x 1, 370kg x 1

B. Deadlift from low boards no belt

185kg x 5, 205kg x 5

C. Deadlift from floor no belt


D. Leg press


Just testing myself raw before I start to add some equipment :)
Saturday 25th Febuary 2012

Today I tried some Rolling Thunder

Worked up to 90kg

This felt pretty tough as I am still fighting a bad cold so decided to cut
the workout short.


5 Tips For Competition Day

By Andy Bolton

In this article I’m going to share 5 tips with you
that you can use to MAXIMIZE your PERFORMANCE
on competition day.

So if you want to make sure that you don’t waste
all that hard work you put in training in the gym -
read on and use these tips at your next meet.

Note: Even if you aren’t a competitive powerlifter,
many of these tips will still work for you the next
time you plan to go for a big gym lift/PR.

5 Tips For Competition Day 

1. Pack Your Bag The Night Before

There is nothing worse than waking up the day of
your powerlifting meet and realizing you can’t find
something that you really need.

You just don’t need that kind of stress on competition

The solution is easy – pack your bag the night before.

I like to write a check list of everything I need and
tick it off as it goes in my bag.

Call me a geek, but it works!

2. Take A Good ‘Handler’ With You

Your ‘handler’ is the guy (or girl) who will look after
you on meet day.

A good handler will carry your bag, help you load the
bar in the warm up room, help you call your numbers…

You get the idea.

The bottom line is that you want this person to be

Don’t take a lemon to the meet because they’ll stress
you out and do more harm than good.

So choose your ‘handler’ wisely (a current training
partner who knows you well is a perfect choice).

3. Open Light 

Ed Coan once said that the only reason anybody bombs
is because they open too heavy.

Sounds simple and it is.

It’s also very true.

I’ve done in excess of 50 powerlifting meets in my
career and I’ve bombed twice. If I’d opened lighter
this wouldn’t have happened.

We all make mistakes.

However, what I find amusing is the guys who bomb
80% of the time. What the hell are they playing at
except for making a joke of the sport?

The tip here is to open light… something you could
triple on a bad day is a good starting point for
beginners and intermediates.

If you are more advanced, you may take a more
aggressive approach and open with a single you know
you can get even on a bad day.

With that said, I can not really ever see the point in
trying to open with a PR. What’s the point?

You have 3 attempts – might as well use them (and
ensure you don’t bomb).

4. Stretch Your Hip Flexors After Squatting And

After 3 big Squats, chances are your hip flexors will
be tight.

So stretch them out.

This will loosen them up and help you get a bigger arch.

After Benching, do the same because it’ll help you get
a better set-up position on your Deadlifts.

5. Stay Hyrated 

I don’t like to eat much during a meet.

However, given that meet will last 3 hours and maybe
5 or 6 – not eating or drinking would be a disaster.

So, what’s the solution?

Easy… drink a lot during the meet and add BCAA’s
and Carb powder to your fluids.

That way you stay hydrated (essential for maximum
performance and avoiding injuries) and you get some
calories in.

If you do want to eat some solid food, go for easy to
digest foods like Rice Crackers and Raw, Organic Honey.

It’s 2012… the days of white bread Bacon Butties with
Tomato sauce at meets needs to stop! :)

If you liked this article, please hit the Facebook ‘Like’
button and leave a comment/question.



5 Ways To Get Stronger

By Andy Bolton

1. Work On Your Technique

Improving your technique may not sound sexy, but
it is sure as hell the fastest way to improve your STRENGTH
and minimize your injury risk.

If you want to improve your squat, bench and deadlift
technique, get yourself my package deal HERE.

2. Master The Art Of Training Program Design

Many lifters train HARD, but far fewer train EFFICIENTLY.
Efficient training involves doing the least amount of work
in the gym possible and achieving the highest sports result.

When I squatted 1214lbs some of my rivals accused me of
not telling the truth about how I trained. They said I must
have been doing more than I said I was.

This was of course B.S. I was telling the truth and I was
training efficiently.

To see how I train and copy my efficient training methods,
get yourself a copy of my DVD “The Phase That Launched

It is THE BEST Powerlifting DVD on the market. Period.

Click here to check it out in more detail.

3. Take It Easy From Time To Time

Training ‘balls to the wall’ is sometimes required in order to
get STRONGER. But doing so week in week out with no ‘down
time’ is a recipe for injury and a lack of enthusiasm.

Try taking it easy from time to time and your training will
probably improve.

Sometimes less is more.

You could try taking a de-load week by feel or program one
every 4th week.

OR you could cycle your training like I do – then you have
automatically built in easy weeks (at the start of the cycle)
and tough weeks (at the end of the cycle).

4. Learn From The Best

Whenever you want to EXCEL at something it pays to learn
from the best – someone who has already achieved similar
results to the ones you would like.

With training it is no different.

If you want to be as strong as a BULL, would you rather take
advice from a guy who’s been training a year and can just
about Bench his bodyweight, or a guy who’s been World
Champion numerous times?

I think the answer is obvious.

If your training is going well, keep doing whatever you are
doing! But if you are struggling and need some help, I’d be
honoured if you’d let me help you get stronger.

Click here to discover exactly how I can help you on a 1-to-1
basis no matter where you live in the world.

5. Sometimes You Need To Change

The best in the world in the iron game have all changed and
re-structured their training over the years.

You cannot do the same things over and over again – sometimes
you must try new things.

For years I struggled to Bench 700lbs, which was not good
for a SHW powerlifter.

However, I changed some things and within 6 months I
Benched 750lbs… a pretty HUGE INCREASE.

One of the things I changed was that I started using Bands
and Chains in my training. For more information about how I
used them and how you can use BANDS and CHAINS to get
stronger, check out my book right here.


Off Season Training For Strength Athletes

By Andy Bolton

Powerlifters and guys who just want to GET STRONG often
ask me about ‘off season training’.

In this article I will talk to you about how you can structure
your off season training.

Firstly, let’s get one thing straight…

Unless you compete in a sport — you do not have an off
season. If you just train to get strong, you don’t have an
off season.

Secondly, if you are a typical powerlifter who does 3 or
4 meets a year, all evenly spaced out (so one every 3 months or
so) — you do not really have an off season.

However, with that said, every STRENGTH ATHLETE needs
periods of easier training and periods of harder training.

You cannot train balls to the wall as hard as possible 52
weeks of the year, for the rest of your life.

If you try — you will break down, either physically or

So don’t try it, instead, follow these 5 principles for

1. Have 3 to 4 weeks of the year off from training

If you go on holiday a couple of times a year and then take
a week or two off when you feel over-trained or have just
done a competition, you will easily take this amount of
time off from training.

Do not take anymore entire weeks off because they will
do more harm than good. After 2 consecutive weeks off
from training you can really start to lose strength and

So some time off is good to let the body and mind heal, but
not too much.

2. Take a de-load every 4th week

If you use a Max Effort, Dynamic Effort and Repetition
Effort approach to your training (like the boys at Westside do)
you should have an easy week every 4th week.

On this 4th week, just do assistance work and omit
the main lifts.

Or do the main lifts to a moderate intensity and omit the
assistance lifts.

The point is to reduce the volume and intensity and let
your body heal and recover.

3. Use the cycling approach

This is how I train.

When you use a cycling approach, you automatically build
easier weeks into your training because every cycle starts
out with several easier weeks and builds up in intensity as
the weeks go by.

Here’s an example squat cycle I’ve done in the past:

Week 1: 227.5kg x 5 (easy)

Week 2: 250kg x 5 (easy)

Week 3: 272.5kg x 5 (moderate)

Week 4: 300kg x 5 (moderate)

Week 5: 330kg x 5 (pretty tough)

Week 6: 362.5kg x 5 (very hard)

Do you see how that works?

Starts easy and ends hard. After a cycle like that you do
not need to take a week off — instead, simply start another

By the way, for more help with your squats, click HERE.

4. Do something different

This is a great option is you are feeling like you need a
change of pace, but don’t want to stop lifting.

Try to do something that will still help you towards your
goals, or at least maintain your strength.

For example, if you want a bigger SQUAT and DEADLIFT,
but want 3 weeks off from squatting and deadlifting — don’t
sit on your ass and do nothing for 3 weeks.

Instead, do exercises that build the squatting muscles
(Hamstrings, Quads, Gltues and Lower back).

You could do Glute Ham Raises, Leg Presses, Sled Drags
and Prowler pushes.

This allows you the change of pace you needed, whilst
still training.

Best of both worlds :)

5. Use higher reps for a few weeks

This is a method I like to use after a big competition. Instead
of taking a month off, I take a week off and then get back
in the gym.

But instead of doing the same old singles, doubles, triples
and 5′s that I use when doing my serious strength training –
instead I go with sets of 8′s and 10′s for a few weeks.

This allows me to carry on training, add some muscle
mass and allows my body to recover.

So there you have it. That’s how to work “off season” training
for the strength athlete.

It’s not so much off-season as knowing when to put your foot
down and when to back off.

For more information about training program design and how
to structure your strength training, check out The Phase That
Launched 1000lbs DVD by clicking HERE.

Please hit the Facebook ‘Like’ Button and leave any comments
or questions you may have and I’ll do my best to answer

Andy B.


By Andy Bolton

Monday night Bench Press Training from 5th December 2011:

A. Bench Press:

140kg x 3, 160kg x 3, 170kg x 2

B. 2 Board Bench Press:

177.5kg x 2

C. 4 Board Bench Press:

185kg x 3, 192.5kg x 1

D. DB Shoulder Press:

3 sets of 15 reps

E. Lateral Raises:

3 sets of 10 reps

F. Rear Delts:

3 sets of 10 reps

G. Mini band rotator cuff work

3 sets of 10 reps/side

That’s it. All done.

Everything RAW at the moment


Strength Training – 1 Top Set Or Several Sets At The Same Weight?

By Andy Bolton

Andy Bolton

People often ask me whether they should do 1 top set
or several sets at the same weight.

My answer goes something like this…

Most of the time just do 1 top set.

For instance, let’s say you want to work up to a 5 rep
max (RM) on your squats. You have a goal of 315lbs
in mind.

Here is how I’d warm you up for that:

bar x 5 x 2

95lbs x 5 x 2

135lbs x 5 x 2

225lbs x 5

275lbs x 3

315lbs x 5

The goal of the warm up is simply to set you up for
your top set.

Now, on cold days, you may need more warm up
sets. I favour adding more lights sets, as opposed to
increasing the reps.

On really warm days, you may need less warm ups.
For instance, in the example above, if you were
feeling really warm, you may only need to go 225lbs x 3
and 275lbs x 1, before attacking 315lbs x 5.

Do you follow what I’m saying?

Now there are two major exceptions to this rule of
“ramping up”.

Firstly, if you need to add muscle mass, you may choose
to do more sets at the same weight, or more reps on
your warm up sets.

The reason for this is because to add muscle you normally
need more volume. So adding sets and/or reps is the
logical route to take.

Secondly, beginners often do well on several sets at
the same weight because they do not have the
technique dialed in enough to safely go for heavy 5 and
3 rep maxes.

So for your heavy squat, bench press and deadlift training,
stick to one heavy set most of the time. It is how I’ve
trained for 90% of my career and my 1214lbs squat
and 1008lbs deadlift show that it works pretty dam well :)

To find out more about how I put up those numbers and
to see how you can plan simple and highly effective
strength training cycles that will get you STRONG and help you
to avoid injury, get yourself a copy of my training DVD.

It is the best quality training DVD on the market. Period.
Check it out by clicking the link below…

The Phase The Launched 1000lbs Training DVD




Bench Press Training from Monday 28th November 2011

By Andy Bolton

A. Raw bench:

worked up to 160kg x 3

B. Raw 2 board:

167kg x 3

C. Raw 3 board:

175kg x 3, 180kg x 3

D. Raw 4 board:

187.5kg x 3

E. Raw 5 board:

195kg x 3

F. Seated shoulder press:

3 sets of 5 reps

G. Face pulls:

3 sets of 20 reps

H. Rotator cuff work with red mini bands


Leg press: 3 x 30 reps

Calf Raises: 4 x 20 reps

Hamstring Curls: 4 x 12 reps

Hammer Strength Rows: 3 x 10 reps

V-bar pulldowns: 3 x 10 reps

Bicep curls: 2 x 12 reps

Hammer curls: 2 x 12 reps

DB Side bends: 3 x 10/side

Double overhand shrugs no chalk: 140kg x 3, 160kg x 3, 180kg x 3, 200kg x 3, 220kg x 3, 230kg x 3


First assistance workout for a while so just did whatever I felt like. Off-season training.


A. Squats with knee wraps and belt:

warmed up and then did 160kg x 5, 180kg x 5, 200kg x 8

B. Deadlift from low boards no belt

165kg x 5, 185kg x 5, 200kg x 5

C. Deadlift from floor no belt

145kg x 3, 165kg x 3, 185kg x 3

D. Leg press
250kg x 12, 290kg x 12, 330kg x 12

Just easing my way back into training and doing some raw
squats for the first time in a while. Very very sore lol :)

Andy Bolton

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