How To Squat And Bench With Chains

Squat With Chains:

Bench Press With Chains:

How To Squat With Chains (VIDEO)

This video shows you how to SQUAT WITH CHAINS…

If you want to develop speed, strength and power
on your Squats, you must try squatting against chains.
It’ll make you stronger out of the hole AND at lockout.

The Chains work by accomodating resistance, meaning
that as you lower the bar into the hole the weight gets
lighter (as the heavy chain ends up on the floor). Then,
as you drive the bar out of the hole all the way to lockout,
the weight gets heavier (as the heavy chain ends up in
the air).

Chains are an awesome way for Powerlifters, strength
enthusiasts and serious athletes to increase their
strength, speed and power. So if you fall into one of
those categories (and I’d bet my last dollar that you do),
you must start using chains in your strength training.

bands-and-chainsThe results are mind-blowing.

Chains can be used whilst you do speed work, max
effort work and repetition work.

For more info on how to correctly use chains on your
Squat AND your Bench and Deadlift, check out my
book, Bands And Chains. Just click the image below
to do so:

 

Knee Wrapping Technique For The Squat

 

How you wrap your knees on the Squat is very
important. Here are three things to remember:

1. The tighter you “pre-stretch” your knee wraps
before you put them on, the better you will be
able to wrap your knees. So don’t skimp on the
preparation. Really crank them up before you start
wrapping your knees

2. Wrap both knees the same way. There are
several ways to successfully wrap your knees. In
the video I show you the easiest and most fool-
proof way to do it. Whatever way you choose,
do both knees the same!

3. Wrap the knees in-to-out, NOT out-to-in. This
will help force your knees out as you Squat, which
should result in more power. When your knees cave
in – you have a strength leakage

For more information on how to increase your
Squat, check out my book…

Click here to discover how to “Explode Your Squat”

Explode your squat

Talk to you soon,

Andy B

Explode Your Squat, Bench & Deadlift – Special Offer

I’ve put together a special offer that
will give you all the tools you need to
significantly improve your Squat, Bench
and Deadlift.

Check it out here:

Explode your squat bench and deadlift

The offer expires on Friday July 22nd
at midnight. So check it out now:

Explode your squat bench and deadlift

How To Squat Like A Champion

I’ve written a new Squat article for you…

Check it out by clicking the link below:

How to Squat Like a Champion

If you want a BIGGER Squat, it’s a must
read (there’s a video too):

Andy Bolton Squat Training: 9th June 2011

Squat Training: 9th June 2011

A. Squat against 40kg Chain/side:

200kg x 2, 210kg x 2, 220kg x 2, 230kg x 2

All sets felt very easy and this was my first week back
squatting in 4 weeks.

B. Conventional Deadlifts:

worked upto 185kg x 3

C. Block Pull:

worked upto 225kg x 3

D. High Boards (for grip, no chalk):

265kg x 10seconds, 305kg x 10seconds

This is week 1 of a 6 week wave and I’m currently 18
weeks out from the Bullfarm Powerlifting Meet in
Finland in October.

744 to 805 in less than 30 days? You better believe it

***Jim wrote in to say…***

“Andy,

My name is Jim Thompson. I just got your book “Explode your Deadlift”.
I loved it and the technique section was very helpful. My best Deadlift
up to getting your book was 744lbs.

After a few changes in form and adding a lot of KB swings I hit a pr of
805lbs
! I’m 43 yrs old and weigh 240lbs. When I hit 744 I was 290lbs.

My squat has gone up as well. My best at 290lbs was 985. I hit 900 for
2 at 240 lbs. Thanks you for the motivation and easy to understand
guidance. “Champions do as they must… competitors do as they will.”

Jim Thompson.

>>>My Comments:

Jim… that progress in unreal. Amazing!

Adding over 50 pounds to your pull in less than a month, at a lighter
bodyweight, is great for anybody. To do it AND join the 800lbs club
is faintly absurd!

Keep up the good work my man.

What’s next… 850lbs?

If you want some of what Jim had, click here.

How To Squat 1214lbs – Part 2

In part 1 of “How to Squat 1214lbs” I showed you the exact Squat cycle that I used in training for that lift. If you haven’t read part 1, you can do so here:

In this newsletter I’m going to show you the assistance exercises that went with the Squat cycle you read about last time.

Before we get to the program, here’s 3 secrets on how I use assistance exercises in my training:

  1. Assistance exercises compliment
    the main movements. They do
    not replace them
  2. Assistance work is never performed
    to failure. I always leave a couple
    of reps in the tank on all assistance
    exercises
  3. If an assistance exercise does not
    help me get stronger on the main
    movements and/or help prevent injury…
    I drop it from my program

Assistance Exercises I used to Squat 1214lbs

12 weeks out to 6 weeks out from competition:

(movement x sets x reps)

Leg Press: 5 x 12 – 20

Leg Curls: 5 x 10 – 15

Calf Raises: 5 x 20 – 30

DB Side Bends: 5 x 10/side

Crunches: 5 x 10

Weighted Plank: 5 x 30 seconds

6 weeks to 0 weeks out from competition:

Everything stays the same with the following
exceptions:

Leg Press is dropped

Sets go from 5 per movement to 3 per
movement

So there you have it. You now know exactly how I cycle my Squats up to my biggest competition lifts AND how I compliment that brutal Squat training with assistance exercises.

I’ll leave you with:

2 questions to ask yourself when choosing AssistanceExercises:

  1. Will this movement help me get stronger on my main lifts?
  2. Will this movement help me prevent injuries?

If you think of an assistance exercise and you can not answer yes to at least one of the above questions, then that movement should probably not be in your strength training program.

How To Squat 1214lbs – Part 1

Only 5 men in history have ever Squatted 1200lbs or more in a Powerlifting meet. I’m fortunate to say that I’m one of them!

For that reason, in this 2 part newsletter I’m gonna share with you the exact training cycle that I used to get me ready for the biggest Squat of my life.

I can’t really describe in words what 1214lbs felt like on my shoulders, but “heavy” doesn’t do it justice! It felt like the weight of the world bearing down on me.

In fact, 1214 pounds is half a small car.

Needless to say, the feelings I had when I squatted 1214lbs in competition were awesome!

Whatever your strength level right now you will find some stuff in these next 2 emails that you will be able to use to build a freaky Squat.

Whether you are traning for your first bodyweight Squat or your first 1000lbs Squat, I know you will discover some good stuff by reading this.

Intro over, let’s get to the fun bit:

The Training Cycle for 1214lbs

What you see below are the top set of Squats that I worked up to each week leading upto the meet where I squatted 1214lbs.

I Squatted on a Wednesday and these top sets came after a good warm up and in the region of 8 to 10 warm up sets of Squats.

The top sets you see here were followed by some speed sets to work on explosive power.

12 weeks out: 506lbs x 5 reps
(Belt and old knee wraps)

11 weeks out: 539lbs x 5 reps
(Belt and old knee wraps)

10 weeks out: 572lbs x 5 reps
(Belt and old knee wraps)

9 weeks out: 616lbs x 5 reps
(Belt and old knee wraps)

8 weeks out: 660lbs x 5 reps
(Belt and old knee wraps)

7 weeks out: 726lbs x 3 reps
(Old briefs, belt and old knee wraps)

6 weeks out: 792lbs x 3 reps
(Old briefs, belt and old knee wraps)

5 weeks out: 858lbs x 3 reps
(Old briefs, suit bottoms, belt and old knee wraps)

4 weeks out: 924lbs x 2 reps
(Old briefs, suit bottoms, belt and old knee wraps)

3 weeks out: 990lbs x 2 reps
(Old briefs, suit bottoms, belt and old knee wraps)

2 weeks out: 550lbs x 3 reps
(Belt and old knee wraps)

1 week out: REST

So there you have it. Exactly how I trained to produce one of the biggest competition Squats of all time.

Before we finish I’m going to share with you 3 secrets that you should take away with you having seen this training cycle:

Superhuman Squat Secret # 1

If you want a big Squat you gotta Squat! This sounds simple but there’s a lot of people out there right now making this harder than it really is.

If you want to be good at anything, then practise that thing.

If you wanted to be a great tennis player you wouldn’t spend all your time playing Squash, would ?

Duh!

So why are so many people who want a big Squat(who should be Squatting), spending all their time doing everything but Squatting in the gym?

Spend your time wisely.

Superhuman Squat Secret # 2

You don’t have to train heavy all the time.

You’ll see that I didn’t train above 990lbs in the gym, yet I Squatted 1214 on competition day.

Nobody cares about big gym lifts… It’s what you do on the platform that counts!

Peak for the meet.

Superhuman Squat Secret # 3

Cycling works.

You will see that I start out my training cycle quite light (for me) and peak with huge weights come meet day.

Cycling, (starting out light) and working upto a new Personal Best has many benefits over other training styles.

Most notably, it gives your body the easier training weeks you need so that you don’t burn out through over training.

These lighter training weeks still allow you to practise what you are trying to get good at. But because you are not lifting Max weights your body and mind have chance to heal and recover.

Now you’ve discovered little about how to plan a winning training cycle, Go GET A STRONG SQUAT!