Brian Shaw, the fourfoldest strongest man in the world, has been training constantly during quarantine. Between a conversation with his colleague Stronghor Hafthor Björnsson before his world record deadlift, Shaw also lifted a car, challenged his wife to a home training challenge, and set himself the goal of doing £ 701 bench press. And in his latest YouTube video, he lets us take part in another bench press workout and shows a new device he's added to his home gym, a rogue combo rack.
The training plan: bank 450 pounds for 40 reps. Shaw and his training partner Tyler Stickle do the math and find the total training volume is £ 1
"That's a lot," Shaw says.
Shaw begins his bank session with warm-up sets at 135 pounds, 225 pounds, and 315 pounds, which take time to talk about the upcoming 40-pound push of 450 pounds, which he believes is split into 10 sets of 4 reps becomes.
"This is cardio! I don't care how much weight there is. If you do 40 reps, that's cardio!" Says Shaw.
It moves up to 365 pounds, then up to 405 pounds and up to 450 pounds. After repeating it for the first time, he says, "Nine more sentences. We'll literally sit on the bench all day. It's a bank marathon, let's go."
Between sets, Shaw explains that he will use 8 repetitions of rows with a barbell on resistance bands.
"It's a lot of volume, a lot of work, but we're going to move and go crazy," he says.
He feels it in his last sentence. After his last repetition, he roars and a powerful "YES!" After catching his breath, he says, "I'm very happy about it. Very happy."
But that's not the end of his training. He goes to another bank to do dumbbell chest presses, pushups, and more.
"Man, I'm telling you something … that was crazy today. I just took it one set at a time and it definitely felt like a marathon coming through these sets," Shaw says after his training is over. "I'm really happy and proud to end this. Saying it's a challenge is an understatement, but I love a challenge and I love pushing myself like that."