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Andy Bolton: Recent Strength Training...

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Apr 152012

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

Andy Bolton Strength Training - 20th to 25th February 2012

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Feb 282012

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

Rested

D. Leg press

Rested

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.

Bench Press Training: 5th December 2011

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Dec 062011

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

Bench Press Training: Monday 28th November 2011

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Nov 292011

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

Assistance Workout: Saturday 26th November 2011

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Nov 292011

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.

Squat And Deadlift Training: Wednesday 23rd November 2011

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Nov 252011

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

Assistance Workout: Saturday 5th November 2011

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Nov 072011

Just getting back into training having done the Bullfarm
and Night Of The Living Dead Competitions

Saturday 5th November

- 5 min Cross Trainer to to warm up legs

- Leg Press:

80kg x 20, 120kg x 20, 160kg x 20, 200kg x 20

- Toe Press:

80kg x 20, 100kg x 20, 160kg x 20, 200kg x 20

- 2″ Fat Bar Shrugs:

sets of 8 reps, working up to 120kg

- Seated Barbell Shoulder Press

sets of 10 reps, working up to 60kg

- Tricep Push Downs

3 sets of 10 reps

- Bicep Curls

2 sets of 10 reps

After a couple of weeks off and a pretty hectic travelling
schedule recently (8 flights in 4 days!) – it was nice to
just get back in the gym and do some light training.

Bodyweight is currently down at 143kg.

Training, Week Beginning 26th September 2011

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Sep 302011

Monday 26th September 2011:

A. Raw Bench Press:

warmed up to 170kg x 1

B. Shirted Bench Press:

220kg x 1, 265kg x 1, 295kg x 1, 317.5kg (700lbs) x 1 touched

Changed shirts, other one not tight enough:

300kg x 1, 330kg x 1, 345kg x 1 touched and very easy

C. Light Shoulders (press and side delt)

20 x 2 sets

D. Rear Delts:

12 x 3 sets

Wednesday 28th September 2011

A. Squats in single ply briefs

Worked up to 220kg x 2, 250kg x 2

B. Deadlifts from floor:

worked up to 250kg – faster than anybody in
the gym could pull 60kg

Rest – that’s it now before the meet on October
8th 2011. Only some Bench Press on saturday
and I will be ready

Bench, Squat & Deadlift Training...

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Sep 092011

Bench, Squat and Deadlift Training
Week Beginning 5th August 2011

5th August 2011
Monday’s Bench Workout:

Warmed up RAW and then put my Bench shirt
on and did 347.5kg x 1 to a half board.

I then attempted 800lbs and it came off my
chest fast, but just got out of line half way
up.

I finished up with some tough rep work to
5 Boards and then did Reverse Band Benching.

7th Wednesday 2011
Squat and Deadlift Workout:

In this video you’ll see me Squat 450kg and
Deadlift 410kg (900lbs)…

In this video you’ll see me Pull 520kg (1144lbs)
from blocks…

I’m feeling strong heading into the Bullfarm
Powerlifting meet in early October 2011…

Talk to you soon,

Andy B

Training From Week Beginning: Monday 22nd Aug 2011

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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

Older Entries

Andy Bolton: Recent Strength Training...

Andy Bolton Strength Training - 20th to 25th February 2012

Bench Press Training: 5th December 2011

Bench Press Training: Monday 28th November 2011

Assistance Workout: Saturday 26th November 2011

Squat And Deadlift Training: Wednesday 23rd November 2011

Assistance Workout: Saturday 5th November 2011

Training, Week Beginning 26th September 2011

Bench, Squat & Deadlift Training...

Training From Week Beginning: Monday 22nd Aug 2011

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