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
This video shows you how to SQUAT WITH CHAINS…
If you want to develop speed, strength and power
on your Squats, you must try squatting against chains.
It’ll make you stronger out of the hole AND at lockout.
The Chains work by accomodating resistance, meaning
that as you lower the bar into the hole the weight gets
lighter (as the heavy chain ends up on the floor). Then,
as you drive the bar out of the hole all the way to lockout,
the weight gets heavier (as the heavy chain ends up in
the air).
Chains are an awesome way for Powerlifters, strength
enthusiasts and serious athletes to increase their
strength, speed and power. So if you fall into one of
those categories (and I’d bet my last dollar that you do),
you must start using chains in your strength training.
The results are mind-blowing.
Chains can be used whilst you do speed work, max
effort work and repetition work.
For more info on how to correctly use chains on your
Squat AND your Bench and Deadlift, check out my
book, Bands And Chains. Just click the image below
to do so:
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
Squat With Chains:
Bench Press With Chains:
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
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:
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
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.
Bench Press Training
A. Raw Bench Press:
Worked up to 190kg x 3
B. 1 Board Bench Press:
195kg x 2
C. 2 Board Bench Press:
200kg x 2
D. Bench Press against bands:
doubled purple Jump Stretch Bands: 105kg x 4 (PB)
E. Shirted Bench Press:
250kg x 4
F. Face Pulls:
5 sets x 10
Someone made this and posted it on YouTube.
It has some of my best lifts. Check it out.
Andy
In this Bench Press technique video you will see me
talking about how to get a good set up and a good
lift off.
The lift off can make or break your Bench Press.
A good lift off will allow you to transition from having
the bar in the racks to having the bar over your chest,
without losing your initial set up position.
In contrast, a bad lift off will cause you to lose your
set up position, have a weaker press and invite injury.
Choose who you get to lift the bar off for you VERY
CAREFULLY.
To learn more about this and everything you need to
know to build awesome Bench technique and add pounds
to your press, check out my book, “Explode Your Bench”
by clicking HERE.
