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Old 04-28-2014, 04:44 AM   #111
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Awesome strength Kroy, Them CG Bench's are quite impressive mate, especially with the pauses. Working hard
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Old 04-28-2014, 09:36 AM   #112
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Awesome strength Kroy, Them CG Bench's are quite impressive mate, especially with the pauses. Working hard
Thanks again skids.
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Old 04-28-2014, 09:52 AM   #113
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Old 04-28-2014, 10:45 AM   #114
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4/27/14
Bolton- Sqt / DL

Low Box Squat - Buffalo Bar
145 x 12
225 x 8
285 x 5
325 x 5
375 x 5
415 x 5
465 x 5
505 x 5 - didnt feel heavy, but I hitched forward a little on the last rep so I stopped there.
Need D-load week because feel like moving backward a little

Low box squat with 3 sec. pause
415 x 3 x 3

Deadlifts
Low back a little sore from a slight strain last week, and all the volume above

135 x 10
225 x 5
275 x 5
315 x 5
365 x 5
405 x 5
485 x 1
575 x 3 - not too happy with first rep. a little slower than I would've liked

Rack Pulls - Speed (but in actuality were slow as shit because I was wiped)
455 x 3 x 3

Shrugs - Smith machine to take strain off lower back and i've always said that the machines only 2 uses were shrugs and calf raises
3 PPS x 15
4 PPS x 15 x 3 no straps
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Old 04-28-2014, 11:53 AM   #115
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Quote:
Originally Posted by Kroy View Post
4/25/14
On the 4th week of new ongoing Andy Bolton Programming

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
Andy is the man. No wonder he is a champion. That is some serious volume. 14,000lbs total just on your work sets...strength and mental toughness there. I remember doing some of these workouts and by the time I got to the seated military press I could barely do a 75lb barbell. The only time I have ever felt nauseous after benching, haha.
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Old 04-28-2014, 01:59 PM   #116
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I second this /\ /\ /\ /\ .

Dam fine session Kroy, Dam fine indeed
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Old 05-03-2014, 06:47 PM   #117
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I second this /\ /\ /\ /\ .

Dam fine session Kroy, Dam fine indeed
Thanks Brother.
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Old 05-03-2014, 06:51 PM   #118
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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
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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Wednesday 4/30/14
Accessory Day

DB - Shoulder Press
Seated front raises strict
Pulldowns
Seated Rows
Hammer Curls

Relatively uneventful day.
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Old 05-03-2014, 07:05 PM   #119
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Join Date: Oct 2013
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Training Type: Powerlifting
Fav Exercise: Bench Press
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Friday 5/2/14:

Bolton Program Bench Day
Supposed to be a deload, but I pushed a little cause felt alright, and right now anything without high volume is a deload.

Comp. Grip Bench - Paused all reps
135 x 10
185 x 5
225 x 5
275 x 5
315 x 3
365 x 3
405 x 3
Add Slingshot:
455 x 3
505 x 2 - think I would've had 3, but got a horrible lift-off when one side spotter lifted and the other didn't. Took forever to stabilize the bar and spent precious seconds holding it and debating a do-over!

Tricep Hell - CGBP
335 x 1Board x 5 - 2 Board x 5 - 3 Board x 5 - No Rest-
Used to do these a lot. Felt good to bring back into the mix


DB Rollbacks
55 x 12
65 x 12
75 x 9

Pulldowns Wide Grip
3 x 12 x 4sets lowered weight and did strict

Pushdowns
3 x 12 x 4sets lowered weight and did strict

Bent Over Flies
3 x 12 x 4sets

A lot of tricep work tonight but they felt good. If the rest of me was as relatively strong as my triceps I'd be a good powerlifter
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Old 05-04-2014, 08:00 PM   #120
Kroy
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Join Date: Oct 2013
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Training Type: Powerlifting
Fav Exercise: Bench Press
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Sunday 5/4/14
Squat / Deads

Buffalo Bar - Box Squats
145 x 10
235 x 10
285 x 5
325 x 5
375 x 5
415 x 5
465 x 5
505 x 1
555 x 3 - used knee wraps here, but only cause left knee bothering me a little. Usually don't wear them.

Pause and Explosive reps
415 x 3 x 2 sets

Widow Maker Set
415 x 17* PR - at end of squat workout. (Did 455 for 20 once but was fresh)

Good Mornings - Buffalo Bar
145 x 15
195 x 12
285 x 10
325 x 10
Haven't done these in awhile but felt great. The 195 was so light I jumped up to the 285

4" Rack Pulls - Deload -As fast as possible
225 x 5
315 x 5
405 x 5
495 x 5 x 2sets

Smith Machine Shrugs - (really like these now. Less strain on lower back and I don't need straps) Don't really care what the weight is or equals to a reg bar, only the progression matters
3 PPS x 15
4 PPS x 15
5 PPS x 12 x 3 sets

Lat Machine Ab Pulldowns
3 x 15
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