After his brief stint as a professional boxer following his retirement from aggressive strongman, 2018 World’s Strongest Man (WSM) champion Hafthor Björnsson‘s new objective is as a powerlifter. He intends to interrupt the all-time world file complete that Jesus Olivares just lately prolonged to 1,152.5 kilograms (2,540.8 kilos) on the 2023 Sheffield Classic Championships on March 25.
On March 28, 2023, Björnsson took to his YouTube channel to share errors he sees different athletes make during a bulk. The video titled “Greatest errors when attempting to GROW!” options the soon-to-be professional strongman returnee coaching his bench press on the two-week mark of his powerlifting journey. Test it out beneath:
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Lifting Too Heavy, Too Typically
One of the crucial frequent errors Björnsson encounters with lifters trying to increase strength is coaching too heavy, too typically. He feels lifting 4 days per week with ample programming is loads to generate positive aspects.
It’s laborious to remain constant…[but] you must be as constant as you presumably can
As a substitute of coaching too typically, which may result in burnout, Björnsson suggests bettering points outdoors the fitness center that help the work contained in the fitness center: dialing in nutrition, bettering recovery, and getting extra sleep.
When Björnsson trains heavy, he leaves ample time between units to get well. Throughout his heavy deadlift session within the video, he rested for roughly eight minutes between units.
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Coaching Bench Press
Despite the fact that Björnsson is without doubt one of the strongest athletes on the planet, he at all times warms up with a set or two utilizing an empty 20-kilogram barbell earlier than hitting his working sets. That is used each as a warm-up and to acclimate his physique to the place he’ll practice in in the course of the session.
Björnsson’s programming for this bench press session referred to as for 5 units of 165 kilograms (363 kilos) for 3 reps every. He didn’t put on any tools throughout his working units — no elbow sleeves or wrist wraps.
The work appeared breezy for Björnsson, who targeted much less on load and extra on mechanics. He’s building the habit of pausing on the backside of the rep earlier than exploding to the highest and sustaining the lockout till a decide offers him the sign, as is the necessities for a sanctioned powerlifting meet.
Björnsson supplemented his bench press coaching with a dumbbell overhead press and lat pulldown superset. He adopted with a triceps pushdown and dumbbell hammer curl superset. He closed with dumbbell lateral raises superset with rotator cuff work on the cable machine.
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Featured picture: @thorbjornsson on Instagram
