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Old 03-25-2014, 08:35 PM   #101
Kroy
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Sunday 3/24/14
Squat / Deadlift - Andy Bolton Training

Squats - Buffalo Bar - To as deep as my fat ass could go - no wraps
155 x 8
245 x 8
295 x 5
335 x 5
370 x 5
460 x 5
520 x 5

Squats Pause/Speed Work - All reps paused for 2-3 count at bottom and exploded up
335 x 3
375 x 3
415 x 6

Pause and speed were good - happy with these

Deadlifts from low rack 4"
135 x 5
225 x 5
275 x 5
315 x 5
365 x 3
440 x 2
535 x 2
605 x 2

Was supposed to do speeds but had no time - worked fast on all the above reps

BB Rows
185 x 10
225 x 12 x 2

Planks - Squeezed everything super tight
3 x 60s
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Old 03-26-2014, 12:56 PM   #102
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great to see this type of training from you!
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Old 03-26-2014, 01:14 PM   #103
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Join Date: Oct 2013
Location: Bergen County, NJ
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Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
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Quote:
Originally Posted by afraziaaaa View Post
great to see this type of training from you!
Thanks man. Not nearly back to my old self but for the first time in months feel like I can get back. Really looking forward to Boltons long term plan.
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Old 03-29-2014, 07:47 PM   #104
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I wonder if life will ever stop getting in the way of training hard and progress? Had an extremely hard week at an intensive training and certification program for work and it showed in my lifting. Both my Accessory and Bench day suffered dramatically. I looked back in my log and saw that in November I had a close grip PR of 435 x 2 with a bad arm injury, and now I can barely press 405 for 2, AND im 20lbs fatter! So ive moved up a weight class and got weaker, great! I guess im only writing this so that one day I can look back and be motivated by this hurdle.

3/26/14 Wednesday :
Accessory Work

Single Leg Press
2 Plates x 12
3 plates x 12
4 plates x 10
5 plates x 10
6 plates x 10
7 plates x 8

Seated Leg Curl
3 x 20

Shrugs
225 x 15
315 x 12
365 x 8
add hooks
405 x 12
455 x 12

Lat Pushdowns
3 x 12

V-Bar Pulldowns
3 x 12

Face Pulls
3 x 12

Couldnt curl due to elbow pain
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Old 03-29-2014, 07:58 PM   #105
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Friday 3/28/14

Bench Night - Bolton Program
Felt like shit and lifted as such

Flat Bench Comp. Grip
135 x 12
185 x 10
225 x 5
275 x 5
315 x 3
365 x 3
405 x 2 - felt heavy, four months ago with an injury I was doing this for 5. This is a bummer!
Add Sling Shot
455 x 3

Close Grip 2 Board
315 x 12
365 x 6

Incline DB Press
95 x 15
100 x 12
110 x 10

Tricep Rollbacks
55 x 12
60 x 10
65 x 8

Arnold Press
60 x 15 x 3sets

Side Raises
25 x 15 x 3

Face Pulls
3 x 12

V-Grip Pulldowns
3 x 12
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Old 04-03-2014, 07:06 AM   #106
Kroy
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Join Date: Oct 2013
Location: Bergen County, NJ
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Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
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Work still killing me. First chance to log Sunday is now and missed accessory work last night hoping for tonight
Sunday 3/30/14

Sqt / DL - old Bolton programming

Buffalo Bar Squats
155 x 10
205 x 10
245 x 8
295 x 5
335 x 5
385 x 5
425 x 3
475 x 3
535 x 3

Long Paused Squats - at least 2 full seconds
335 x 3
385 x 3
425 x 3

DL from floor
225 x 10
275 x 8
315 x 5
365 x 5
405 x 5
495 x 5

Speed Pulls from floor: Added 102lbs chain to bar weight below
Side note: The above felt slightly hard because of squat work, but then I warmed up and these speed pulls went real well and fast

315 x 3 x chains
365 x 3 x chains
405 x 3 x chains
495 x 6 x chains

Seated Rows
3 x 12 medium hard

Stability Ball Planks
3 x 2 hours each
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Old 04-03-2014, 09:45 AM   #107
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Monster work. That's what I like to see.
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Old 04-04-2014, 03:48 AM   #108
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Dont be so hard on your self mate, Your as strong as a Ox. I'm betting ya'll be back to your best in no time. Smash on mate
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Old 04-26-2014, 05:17 PM   #109
Kroy
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Join Date: Oct 2013
Location: Bergen County, NJ
Posts: 173
Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
Kroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributorKroy is a consistent contributor
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Quote:
Originally Posted by skids View Post
Dont be so hard on your self mate, Your as strong as a Ox. I'm betting ya'll be back to your best in no time. Smash on mate
Thanks Skids. Its almost a month later and I didnt see your reply till now. Wasn't logging, but still training.
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Old 04-26-2014, 05:34 PM   #110
Kroy
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Join Date: Oct 2013
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Training Exp: 6 yrs in 90's, 3 yrs now
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: iron
Reputation: 5210
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4/25/14
On the 4th week of new ongoing Andy Bolton Programming

Bench Night:
High Volume
Close Grip- Reps Full R.O.M. paused and exploded up
135 x 12
185 x 10
225 x 5
275 x 5 x 3sets - long pause last rep 3-4 seconds
315 x 4 x 3sets " " " " "
335 x 3 x 3sets " " " " "
385 x 2 x 2sets " " " " "
385 x 4 - competition pause except last 2

Incline DB Press
95 x 12 x 2
100 x 14

Wide Grip Pulldowns
3 x 10 worked hard

Tricep Pushdowns
3 x 12 hard

Face Pulls
3 x 12 hard

DB Swings
1 x 65lbs x 25

Gym was closing so had to leave. Didnt do DB rollbacks because elbow was sore from all the CGBP volume
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