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.


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




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


How To Work Out Your Weaknesses And Get Strong: Part 4

By Andy Bolton

Today we are going to talk about the weakness that is holding back
not only lifters, but the entire western world!..


Let me tell you the cold harsh truth right now – without your

Seriously, without health – nothing else matters.

So why is it, when I go to Powerlifting meets I see lifters stuffing their
faces with white bread and cheap cheese and Ham sandwiches or
chocolate bars?

Why is it Heart Disease and Cancer are gripping the world in a horrible
way (I think 80% of us are statistically going to succumb to one of
these diseases at some point).

Scary, eh?

Why is it that I see guys training for 3 hours (with great technique
and the “best” training programs)… but they don’t drink anything
during that session?!

In other words… they are chronically dehydrated!

I have been guilty of neglecting my nutrition in the past, but it is
now something I take very seriously.

I’d like to share a few principles with you today that will improve
your STRENGTH and your HEALTH.

Does that sound like something you’d like to do?

If so, please read on, print these principles out and stick them
somewhere where you’ll see them every day and live by them.

When you do… you’ll feel, look and PERFORM much better.

10 Principles For Improved STRENGTH and HEALTH

1. Get Hydrated

Drink at least 2 litres of water (excluding peri-workout nutrition
per day). The bigger you are the more water you will need.

Try adding a pinch of Celtic Sea Salt or Pink Himalayan Rock Salt
to every litre of water you drink. This little secret will vastly
improve your hydration levels.

Better hydration = better performance. Period.

2. Peri-Workout Nutrition Rules

It is amazing how many lifters still drink nothing around training
time. To ignore peri-workout nutrition is RETARDED.

And for those coaches still recommending Skittles and Mars Bars
post workout – SHAME ON THEM.

Get with the times.

Here is what a proper athlete drinks to fuel himself BEFORE,
DURING and AFTER training…

- 1 hour before: 1/2 litre water, BCAA’s, Carbs

- During training: 1/2 litre water, BCAA’s, Carbs

- Immediately post workout: Protein, Carbs

Pretty simple really, isn’t it? Start doing it and your strength will
rapidly INCREASE. Guaranteed.

3. Get your 5 a day (minimum)

Okay, this one isn’t sexy – but it’s vital for your health.

So just man up and do it.

Eat 5 portions of Fruit and Vegetables a day. MINIMUM.

5 of each would be better!

Emphasize variety and a wide selection of colors throughout the
week. So don’t just do Bananas and Potatoes (all yellow)… do
bananas, strawberries, spinach, cherries, oranges and so on.

Get it?

4. Quality Matters

Unfortunately, food quality is not always good these days – so
get the best quality that you can afford.

Don’t drink tap water – go for bottled water (or filtered).

Go Organic whenever you can – this way you get less chemicals
and other crap and more vitamins and minerals. It’s a ‘no-brainer’.

You get the idea. Organic is really important.

5. Eat A Variety Of Protein

Grass fed Beef

Organic Chicken

Wild Alaskan Salmon

Don’t eat chicken 8 times a day like some Bodybuilders do – it’s a recipe
for boredom and the lack of variety is not healthy.

With meats in particular – quality is super important, hence the “grass
fed”, “wild Alaskan”, “organic”

6. Eat Plenty of Healthy Oil

Have 2-4 table spoons a day of the following:

- Coconut Oil

- Extra Virgin Olive Oil

Have 2 to 4 teaspoons a day of this:

- Fish Oil

7. Choose Healthy Carbs

White Bread and white pasta are OUT!

Brown rice, spelt pasta and sprouted bread is in. Make the change and
feel the difference.

8. Have A Large, Raw Salad Every Day

This is very important.

Here’s how to do it:

Have this salad with Fish, Chicken or Meat…

- Green Leaves (spinach, lettuce etc)

- Tomato

- Cucumber

- 2 to 3 vegetables of your choice

- Olive Oil, lemon juice

When we cook our food we destroy the enzymes and some of the
vitamins and minerals. One raw salad a day will help you to get
plenty of enzymes, vitamins and minerals into your body – all

9. Get Some Sun Or Vitamin D

Less than optimal Vit D levels have been linked to many diseases.

Unless you work outside in the sun, topless,  for at least an hour a day -
you are probably deficient in Vit D.

Buy a Vit D supplement and take it daily. Go for Vit D3 and get at least
1000IU’s per day.

10. Get Some Maca Powder

This supplement is a great natural enhancer of Testosterone.

So it’s great for your strength and your performance in the bedroom ;)

Get 1 dessert spoon a day minimum (add it to a shake or smoothie).


Listen up.

What I’ve just shared with you is very POWERFUL. Get your nutrition
right and your strength will fly through the roof.

If you found this useful, please hit the Facebook “Like” button because
everybody needs and deserves this simple information.

It’s not hard to do, but most of us don’t do it.

My challenge to you is to STEP UP and cut out the tinned, packaged,
processed crap and start putting GOOD FOOD into your body. Your
Squat, Bench, Deadlift and HEALTH will thank you for it.

For more stuff that will help your squat, bench and deadlift – you can
check out all of my programs by clicking HERE.


How To Work Out Your Weaknesses And Get Strong: Part 2

By Andy Bolton

If you missed part 1 of this series, you can check it out here:

Now let’s get into part 2…

Pulling Big

Here we are going to look at technical weaknesses.

At first sight, the three powerlifts (squat, bench press and deadlift)
may look like easy moves to master.

However, you only have to go to your local commercial gym or
“fitness and health center” to see that most people performing the
Squat, Bench and Dealift are doing so with lousy form!

And what does lousy form mean?


Not good.

So, if you want MORE STRENGTH and LESS INJURY RISK (and I’m
guessing you do, otherwise you wouldn’t be reading this) – pay
careful attention to the tip I’m about to share with you because
it is vital on all 3 lifts…

How To INSTANTLY Improve Your Squat, Bench And

Tightness is the key to strength.

If you don’t know how to get tight – you will never reach your
strength potential.

The other day, a friend of mine (who is also a powerlifter) asked
me what mistake I see most lifters making.

I replied…

“That’s easy – they are too loose under the bar”.

In other words – they don’t know how to GET REALLY TIGHT.

Let me tell you – you must practice getting tight on very single
set you do. I don’t care whether it is 95 pounds or 995 pounds,
you must get tight.

And it is only through repeated practice that you will learn to
stay tight with heavy loads.

Here is a drill that my friend Pavel likes to get people to do
to learn to get tight. Do it with me right now.

It’s a 3 step drill that goes like this…

1. Sit down, relax your body and now FLEX YOUR RIGHT
BICEP as hard as you can – but only focus on the bicep

Feel the tightness

2. Stay sat down, relax your body and now FLEX YOUR RIGHT
BICEP and your RIGHT FIST as hard as you can.

You will notice much more tightness when you squeeze your
fist as well as your bicep.

3. Here’s the best part and the true lesson in tightness that I
want to teach you today.

Stand up.

Yes, just do it – STAND UP.

Now do the following as hard as you can:

- Claw the floor with your toes

- Tense your Quads

- Squeeze your Glutes

- Flex your Abdominal muscles

- Tighten your Lats

- Squeeze both fists

and now….


If you do this correctly and with meaningful effort – you will feel
incredible tightness. (Your body will probably shake with the

It is this tightness that you must try to recreate throughout your
body on your squats, bench presses and deadlifts.

Many people try to find weaknesses that are  more advanced than
they are.

If you cannot get tight – you do not need to be worrying about
hamstring weakness on your squats or tricep weakness on your

Tightness is king.

Work on it.

For the next 30 days, work on tightness and mastering
your technique on your squat, bench and deadlift and watch your

Have fun and I’ll be back with part 3 soon.

For more help with your squat, bench press and deadlift form,
check out my books and DVD’s right HERE.

Please click the Facebook “Like” button and leave a comment. If
you have any tips for GETTING TIGHT – leave them in the comments
box for everyone to learn from.

Also feel free to leave any questions you have in the comments
box and whilst I can’t promise to answer them – I’ll do my best
if I have the time.

Talk to you soon,



How To Work Out Your Weaknesses And Get Strong: Part 1

By Andy Bolton

There is a saying in STRENGTH TRAINING that goes like this:

“You are only as strong as your weakest link”

And you know what? It’s very true.

A great example is when I pulled over 1000lbs for the first time
and then it took me several years (and several missed attempts)
before I beat that first 1003lbs pull with a pull of 1008lbs.

Now I’ll be honest with you…

If I’d better assessed my weaknesses, I would have pulled1008lbs
much sooner than I did.

Once I worked out what my MAJOR WEAKNESS was – MY GRIP, the
solution was simple. Train my grip hard and the results will follow.

Sure enough, 1008lbs fell easier than 1003lbs did once I hit my grip
work hard.

The question is… WHAT IS YOUR MAJOR WEAKNESS(ES) right now?

Before I help you to find out your weaknesses, let me just highlight a
trend I see in the strength world that is holding many lifters back right

It could very well be holding you back too – so pay attention to what

Every aticle I see on strength training at the moment is talking about
the next best Bench variation, or the best hamstring movement, or the
best way to get a bigger deadlift without training the deadlift.

I could go on – but I think you get the idea.

95% of the advice on strength training is related to the actual movements
that make up your strength training program.

And you’d think that makes perfect sense.

However, it doesn’t because IT MISSES THE BIGGER PICTURE.

Allow me to explain…

You can have the best training program in the world – but if you aren’t
SLEEPING properly, your results will be less than optimal.

You can perform your squats with perfect form – but if your mind is weak,
you will never be TRULY STRONG.

You can hit your triceps with every assistance exercise under the sun – but
if your nutrition is lame, your results will be less than optimal.

See what I’m getting at?

Most people’s focus (including that of many strength coaches) is too NARROW.

Over the next couple of weeks I’m going to write several articles on
ELIMINATING YOUR WEAKNESSES and you’ll get each article for FREE (just
keep an eye out for my emails).

The aim is to help you correctly identify your weaknesses by looking
at everything that impacts your strength – NOT JUST YOUR EXERCISE

I have a little exercise for you to do before I next speak to you.

Here it is…

How To Start Figuring Out Your Weaknesses And How To
Unleash Your True Strength

Simply put – when you eliminate your weaknesses you “take the
brakes off” your training progress and you will start to progress
faster than ever.

Here are some areas to think about before I talk to you again. Rate
yourself on a scale of 1 – 10 for each area, based on how good you
think you are at each (10 is best, 1 is worst):

- Technical Mastery of your chosen lifts
- Training Program Design
- Mind-set
- Warm Ups
- Pre-Hab
- Assistance Exercises
- De-load weeks
- Nutrition
- Recovery Protocols

When you see that list, do you now see why it is stupid to just look
at exercise selection and training program design when you are looking
for weaknesses?

Yet that is what most people do!

Anyway, don’t worry about it – I want to help you and over the course
of the next couple of weeks I’m going to give you some great advice
that will show you how to you identify and eliminate your weaknesses
more successfully than ever before.

Keep an eye out for part 2 (I’ll email it to you) and hit the
Facebook “Like” Button below and leave a comment.



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


This video shows you how to DEADLIFT WITH CHAINS…

Deadlifting with chains you will improve your starting
strength and your LOCKOUT POWER.

Chains accomodate resistance, making the weight
heavier at lockout, and lighter when the bar is on the
floor at the start of your Deadlift.

You DO NOT need a loading chain in order to Deadlift
against chain. Instead, you can just drape the chains
over the bar (as you’ll see in the video).

Chains are a great tool for any powerlifter, strength
enthusiast and athlete who requires more speed,
strength and power (so if this sounds like you, then I
highly recommend that you incorporate them into your

One thing to watch out for when Deadlifting with chains
is to make sure that the chain is directly under the bar
or placed slightly back towards you at the start.

You do not want the chain in front of the bar because
it will pull you forwards as you lift, which is both dangerous
and inefficient.

Experiment with the chains and let me know how you get

Here is my current Deadlift training plan:

Week 1: 60% x 3 doubles (against 20kg of chain)

Week 2: 65% x 3 doubles (against 20kg of chain)

Week 3: 70% x 3 doubles (against 20kg of chain)

Week 4: Work up to a heavy single, then do a heavy
partial (from around knee height)

Feel free to copy my training routine and get your
Deadlift going UP!

For more information on how to use Chains on your
Deadlift, Squat, Bench and Assistance exercises,
check out my new book “Bands And Chains”, by
clicking here

Bands And Chains book cover

Talk soon,

Andy Bolton

P.S please leave your comments and questions
in the box below


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

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

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