Andy Bolton Deadlift Routine

[5kgLifter]

I searched the forum and didn't see this anywhere; I came across it yesterday and thought some of you guys might find it of interest:

Powerlifting - Andy Bolton Deadlift Routine

Full info on the following can be found via the link, but here's the basic outline:


"This is the exact 8 week pre-competition mesocycle employed by Andy for the 1003lb pull.

Week 1. 70 x 5, 100 x 5, 140 x 5, 180 x 5, 200 x 5, 220 x 5, 180x3x3. No suit.

Week 2. 70 x 5, 120 x 5, 160 x 5, 200 x 5, 240 x 5, 190 x 3 x3. No suit.

Week 3. 70 x 5, 100,x 5, 140 x 5, 180 x 5, 220 x 5, 260 x 5, 200 x 3 x3. No suit.

Week 4. 70 x 5, 120 x 5, 160 x 5, 200 x 5, 240 x 3, 280 x 3, 210 x 3 x3. No suit.

Week 5. 70 x 5, 100 x 5, 140 x 5, 180 x 5, 220 x 5, 260 x 3, 300 x 3, 220 x 3 x 3. No suit.

Week 6. 70 x 5, 100 x 5, 140 x 5, 180 x 5, 220 x 3, 260 x 3, 290 x 3, 320 x 3. Suit down.

Week 7. 70 x 3, 120 x 3, 160 x 3, 200 x 3, 240 x 3, 270 x 3, 300 x 3, 340 x 3. Suit on, straps up.

Week 8. Competition. Bear in mind, Andy pulls on a Wednesday, but usually competes on a Saturday or Sunday. Thus, this equates to 10-11 days rest."

[BendtheBar]

Thanks Babs. It looks rather simple and straightforward.

[Fazc]

Check it out Babs, you can get a free PDF with his stuff from his website:

Andy Bolton Strength... Strength training products and services that help you get strong

[Tannhauser]

So the highest percentage of his competition max that he trains with is 75% (340 vs 453)? Wow.

All about the speed, I guess.

[piatraelfa]

Originally Posted by Tannhauser

So the highest percentage of his competition max that he trains with is 75% (340 vs 453)? Wow.

All about the speed, I guess.

Yes. Andy is known to be a guy who doesn't go very heavy in training.
Still, If you want something really hardcore, try the Ed Coan - Phillipi deadlift template.
It's damn hard to keep up with the percentages, at least for a natty....
still, the demplate will definitely skyrocket your max deadlift.

[muscle_g]

Originally Posted by Tannhauser

So the highest percentage of his competition max that he trains with is 75% (340 vs 453)? Wow.

All about the speed, I guess.

And also squats and deadlifts in the same workout. And I believe he goes a little heavier on squats in training then he does on Pulls. So the lighter percentages is probably to save his back.

[Fazc]

I don't know if anyone signed up to that link I provided, but I'm getting his 'free training tips' daily to my inbox, and they're actually really good! Recommended!

[Carl1174]

Originally Posted by piatraelfa

Yes. Andy is known to be a guy who doesn't go very heavy in training.
Still, If you want something really hardcore, try the Ed Coan - Phillipi deadlift template.
It's damn hard to keep up with the percentages, at least for a natty....
still, the demplate will definitely skyrocket your max deadlift.

there is a really good calculator here that will work out the exact program for 10 weeks for increasing your deadlift

Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine

Carl.