Good news, Flow, strongman is a sport of longevity. Guys typically compete (and keep getting better) into their late 40’s. Heck, if you are Odd Haugen you might make 99% of humanity look feeble and frail into your late 50’s. I just did three comps in five weeks (which was both a blast and a major suck fest at the same time) and at each comp was a masters competitor, 68, and I swear the guy had more energy than I did at the end of the third competition.
The weight will come, no worries.
I was just actually training push press followed up with a strict press and a few side laterals. But know It looks more like this…
Push Press or Power Clean And Press:working up to max single, double, or triple depending on how I feel.
Rear Delts(Face Pulls or DB Laterals.
Strict Press(Inlcine close or Flat Close)
And thats all.
Figured I’d bump this to post what I’m actually going to stick with for the next while (AKA, as long as it works well)
Upper 1
Bench Press 3-5 sets of 3-5 reps
Pin Press Lockouts 3-5 sets of 4-8
2-3 pulling exercises
1-2 arm exercises
Upper 2
Push Press 3-5 sets of 3-5 reps
Overhead Lockouts 3-5 sets of 4-8 reps
2-3 pulling exercises
1-2 arm exercises
Pretty simple, basic approach. I’m really focusing on getting stronger on the exercise itself, and I’m complementing it with lots of triceps lockout work. I feel that’s where I’ll get the most benefit from (aside from getting more proficient/stronger on the actual benching and push pressing).
Thanks for the Pendlay post, Ryan71.
im_the_truth, nice progress! Thanks for posting what you’ve been doing.
Flow,
I found that 3 board bench press really helped me with locking out the push press at the top. Along with the 3-B bench press I would do lots of dips and light push presses (8-10 rep range). This worked for me.
Good Luck,
Bchamp