I haven’t been sure what to do with this blog for a while. Talking with my mom, she mentioned that she’d be interested in following my strongman training, so I think I’ll start using this to log all my training. I’m not sure how interesting it will be to folks, but there ya go.
Friday 7/20 training,
Bench 5/3/1 Week 1 rep scheme, top sets 200 lbsx7,4
“Pendlay” rows, 290 3×5
Zerchers 225×3, 275×3, 315×3, 365×3, 405×3
My bench press is my weakest lift of the big 4 in relative terms. I don’t like training it, and it’s not a competition lift in strongman, but I still want to be at least decent at it. I’ve started pausing each rep at the bottom, hopefully that will force more chest activation and recruitment and help strengthen the bottom half of the concentric as that’s where I’m weakest.
I put “Pendlay” in quotes because my form on these sucks, I use a lot of body english and try to get as much explosive upper body involvement as possible. Seems to work out okay, plus nobody ever gives a shit how much you can strict row.
Zerchers are one of my favorite lifts. They help the all important posterior chain as well as mental toughness. Holding 400+ pounds in the crooks of your arms is a test of willpower as much as a test of muscle.