Andy Bolton´s program

[Thomas J]

For dem der er interesseret, så kan man i nedenstående PDF fil læse hvordan Andy Bolton træner hans dødløft.

http://www.ironsubculture.com/BoltonDL.pdf

Hans split minder iøvrigt meget om Garry Frank´s. Det er sjovt at se at engelske og amerikanske løftere træner hvert enkelt løft MEGET infrekvent, sammenlignet med de russiske løftere. Samtidig træner de med lav volumen. Det undre mig til stadighed at så forskellige metoder kan give ligeså gode resultater.

Thomas

[Guest Slettet bruger]

Jeg har også fundet et program af Andy, men det ser sådan ud-

Andy Bolton -

Rack Pulls - goal weight set 8 inches off floor and drop 1 inch each week until pulling that weight from floor

Leg Curls - sets of 8-10 reps

Hyper Extensions - sets of 8-10 reps

Lat Pulldowns - sets of 8-10 reps

Low Pulley Rows - sets of 8-10 reps

Shrugs - sets of 8-10 reps

Speed day Singels with low rest between sets

[Guest Slettet bruger]

Og ja når vi nu er igang :)

Gerrit Badenhorst -

Power Cleans - singles (stop-start sets)

Deadlift stood on boards or plates - 3x3 (after 3 weight increases change to a different height, any height below the regular height of a deadlift)

Rack Pulls - 3x3 (after 3 weight increases change to a different height, any height above the regular height of a deadlift)

Chest Supported Rows - 2-3 sets of 6-8 reps

Ed Coan -

(Eddy just gave me a cycle and wished me good luck but I wanted assistive moves as well.. never mind)

Work sets

75% x 2

80% x 2

85% x 2

90% x 2

80% x 3x3

85% x 2

90% x 2

95% x 2

97.5% x 1

100% 1

Speed sets

60% 8x3 w/90 sec rest

65% 8x3 w/90 sec rest

70% 6x3 w/90-120 sec rest

75% 5x3 w/90-120 sec rest

65% 3x3 w/120 sec rest

70% 3x3 w/120 sec rest

75% 3x3 w/120 sec rest

70% 2x3 w/rest as needed

60% 2x3 w/rest as needed

Bill Kazmaier -

Deadlifts - cycled from 3x10 to doubles

Dumbell Shrugs - cycled from 3x10 to triples

One Arm Dumbell Rows - cycled from 3x10 to triples

Mark Philippi -

Deadlift - cycle from 3x5 to 3x3

Stiff Leg Deadlift - cycle from 3x8 to 3x5

Power Shrugs - cycle from 3x8 to 3x5

Svend Karlsen -

Deadlift stood on a box - 3x10-3x8-3x6-3x4-3x2

Deadlift with bar on box - same as above

Jouko Ahola -

Deadlift - 3x3

Straight Leg Deadlift - sets of 8-10 reps

Back Extensions - sets of 8-10 reps

Stomach Extensions - sets of 8-10 reps