andy boltons 3 lift training

[Doc.Sust]

Andy Bolton’s weekly training routine


Monday I start with 10 min on bike, nothing too hard just to warm up. Next I perform some light stretching then proceed with bench press doing 10 sets of 3 to 5 reps using 3 different height boards on chest 2", 4" and 6". Each workout we will use a different board height not all 3 in same workout. The weight I use on the boards are 6" - 300kg 3reps and 317.5(700lbs) 1 rep. On 4" board I have done 280kg and on 2" board 275kg. Training up to the Arnold 2005 PWO I benched 300kg to my chest and my last heavy bench before a show is 2 wks away. I then drop back to 100kg for 8 reps.

Next comes close grip bench, I do 3 sets 5 reps working up to 220kg then proceed onto light shoulder press 2 sets 8 reps 70lb max then light front and side delt’s. My next exercise is heavy vbar pushdowns working up to the full stack plus a

20kg plate added for 6 to 10 reps. Lastly I do ab’s performing 5 sets of 10 reps with a heavy weight added if required. That’s Monday done.


Tuesday is rest day.


Wednesday is squat night, starting with bike and stretching same as Monday. For squats I do

10 sets of 3 to 8 reps, working up to 410kg before a show. I work mainly on explosive power always squatting with as much explosive power as possible.

After squats I do 1/4 squats to a box these are done every alt wk and are stopped 5 wks out. The weights I use are 455kg(1000lbs) for 3 reps after which I proceed onto deadlift. I do 10 sets of 3 to 5 reps working up to 362.5kg/800lbs for 3 reps, 3 weeks out from a show but always pulling the weight as fast as possible. Next is partial deadlifts pulled from shin height, these are done using straps as the key here is explosive power and not grip. The maximum weight I have done on these is 470kg/1036lbs 3reps and 420kg/922lbs for 10reps. That’s wednesday done.


Friday is only a assistance day again starting with bike and stretching then onto:

Lying leg curls 4 sets 8/10reps

Single leg curls 2 sets 8/10reps

Leg ex 3 sets 12/20 reps

Leg press max weightt 600kg 20 reps

Seated calf raises 2 sets 20 reps


Barbell shrugs 4 sets 10/12 reps max weightt used 410kg/900lbs

Hammer rows single arm 3 sets 8/10reps max weightt used 200kg

Vbar pulldowns 3 sets 8/10reps


Dumbbell concentration curl 3 sets 12 done for pump only

Dumbbell hammer curls 3 sets 10reps max weightt done 130lb

Abs floor crunches 4 sets 10/12reps


That’s my weekly workout after a big show. My weights do drop then I build them up again towards a show.


My daily supplement programme is as follows.

Upon waking I take 20g Pro glutamine or Pro G.F pre competition.

Mid morning - Pro Mass made with milk.

Lunch - meal and serving of Pro Peptide.

Mid afternoon - meal and serving of Pro Mass made with milk.

Pre-workout Pro Peptide or Pro G.F. pre competition.


During workout - Pro Napalm.

Post workout - Pro Recover.

Evening - meal.

Before bed - Pro Peptide.

Also each morning and evening I take Pro Vital.


My meals consist of:

Chicken, steak, eggs, lots of milk, potatoes, rice, bread, beans, cheese, cerial with sugar (ha ha)

[Doc.Sust]

here is the exact percentages that andy used to pull the 1003lbs. this was his program 8 wks prior to the meet.

Week 1. 155x 5, 225 x 5, 315x 5, 405x 5, 440 x 5, 485 x 5, 395x3x3. No suit.
Week 2. 155x 5, 275 x 5, 350 x 5, 440 x 5, 530x 5, 420 x 3 x3. No suit.
Week 3. 155 x 5, 225,x 5, 315 x 5, 405 x 5, 485x 5, 575 x 5, 440 x 3 x3. No suit.
Week 4. 155x 5, 275x 5, 350x 5, 440 x 5, 530x 3, 615x 3, 462 x 3 x3. No suit.
Week 5. 155 x 5, 225 x 5, 315 x 5, 405 x 5, 485 x 5, 573x 3, 660x 3, 485 x 3 x 3. No suit.
Week 6. 155 x 5, 225 x 5, 315 x 5, 405 x 5, 485 x 3, 573x 3, 640 x 3, 705 x 3. Suit down.
Week 7. 155x 3, 275 x 3, 350 x 3, 440 x 3, 530x 3, 595x 3, 660 x 3, 750 x 3. Suit on, straps up.
Week 8. Competition. 1003lb deadlift

[Doc.Sust]

.698

Week 1. 135x 5, 135 x 5, 225x 5, 275 x 5, 340x 5, 275x3 x3. No suit.
Week 2. 135x 5, 135 x 5, 225 x 5, 275 x 5, 365x 5, 295 x 3 x3. No suit.
Week 3. 135 x 5, 135,x 5, 225x 5, 275x5, 315x 5, 405 x 5, 305 x 3 x3. No suit.
Week 4. 135x 5, 135x 5, 225x 5, 275x 5, 365x 3, 430x 3, 325x 3 x3. No suit.
Week 5. 135 x 5, 135 x 5, 225 x 5, 275x5, 315 x 5, 405x 3, 455x 3, 340 x 3 x 3. No suit.
Week 6. 135 x 5, 135 x 5, 225 x 5, 275x 5, 315 x 3, 365x 3, 455 x 3, 495 x 3. Suit down.
Week 7. 135x 3, 135 x 3, 225 x 3, 275 x 3, 365x 3, 405x 3, 455x 3, 525x 3. Suit on, straps up.
Week 8. Competition. 700lb deadlift

[Doc.Sust]

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