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Since nobody reading this blog wants to look like the man (or woman?) above, the only bench pressing we do around here is in the gym. Now I understand that not all of you want to be the next world's strongest man, or Mr. USA, but that doesn't mean you don't have to train hard and eat right to have a body that fat people can be jealous of. Nothing will help you focus on your goals better than training for a competition. Especially one that people you know will be watching and cheering you on. I prefer strongman, but pick whatever you are most interested in, as long as it isn't long distance running, that will just make you soft and weak.

As for me, yesterday I competed in the Bells of Steel Strongman contest, the video will be posted soon. Strongman is such a fun sport because it is so primal. Who can lift the most? Who can carry this heavy object the farthest? It reminds me of warriors back in the day testing their strength against one another to gain social hierarchy. Is it macho and silly? I suppose, but so what! It's better than being a fat ass sitting on a bench watching life pass you by.

It was a fun event and I wasn't all beat up after wards so this morning I decided to hit the gym for some benching and rowing.

I am following Jim Wendler's 5/3/1 program for my barbell/gym work, so today I focused on the bench press for 3 sets of 3 reps. On the last set you are supposed to go for as many reps as possible, which makes the 3 x 3 a little more fun. I added chains to the bar because accommodating resistance will teach you to go down under control and then explode up. It will also prevent you from easing up after the toughest part of the lift. Use chains or bands whenever possible to get stronger, it works!







Here is the workout I did:

• Mobility
• A1 Chain Bench Press
• starting with the bar, added 1 set of chains, then 20lbs straight per set until I hit my working weight
• 3 x 3, last set done for max reps (7 very hard reps in this case)
• A2 Fat Gripz Dumbbell Bent Over Row
• did a set of 10 reps between each set of bench press
• 8 x 10 including warm up sets
• B1 Weighted Dips
• 50lbs added, 5 x 10
• B2 Fat Gripz Cable Rows
• 5 x 10-12
• C1 Cable Curls
•  2 x 10-12
• C2 Dumbbell Laterals
• 2 x 10-12

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com