Emil Lundgren has won the Sub-Junior World Championship, as well as Junior European and World titles in bench press. He also holds both Sub-Junior and Junior world records. In this video, you will see how he prepares for Worlds with 12 days out while running a custom version of the program Junk Volume Kings & Queens.
In this video, you will hear his coach, Josef Eriksson, explain much of how they warm up and what they look for technically. As a viewer, you will be guided through what they aim to achieve, what they place more and less emphasis on in the lift, as well as the approach they take to different weights and sets.
The 2026 Bench Press World Championships in Warsaw are here, and the team from Built Strong, coached by Josef Eriksson, consists of a total of 14 lifters. In total, 17 athletes qualified, but 3 of them have chosen not to compete.
All athletes competing share one thing in common: they have won Nationals in their respective categories. The team includes several World Championship debutants, but also many athletes with experience from multiple international competitions.
Here you can find the official page for results, nominations, and livestreams: Goodlift Live Results
Below you can see which athletes are competing for the team, their weight classes, best competition lifts, and competition times.
Saturday, May 24
Annica Åberg
Master 3 -84 kg / 185 lbs Best bench: 90 kg / 198 lbs Start: 12:00
Måndag, May 25
Jörgen Overgaard
Master 2 -105 kg / 231 lbs Best bench: 172.5 kg / 380 lbs Start: 11:00
Wednesday, May 27
Ayda Kayed
Junior -69 kg / 152 lbs Best bench: 105 kg / 231 lbs Start: 11:30
Neo Yngström
Junior -74 kg / 163 lbs Best bench: 177.5 kg / 391 lbs Start: 15:00
Jonathan Eriksson
Junior -83 kg / 183 lbs Best bench: 175 kg / 386 lbs Start: 15:00
Emil Lundgren
Junior -83 kg / 183 lbs Best bench: 211 kg / 465 lbs Start: 15:00
Thursday, May 28
Julia Starck
Open -57 kg / 126 lbs Best bench: 115 kg / 254 lbs Start: 08:00
Jennifer Ljunggren
Open -69 kg / 152 lbs Best bench: 115 kg / 254 lbs Start: 08:00
Josef Eriksson
Open -83 kg / 183 lbs Best bench: 207.5 kg / 457 lbs Start: 12:00
Vilma Olsson
Open -84 kg / 185 lbs Best bench: 125 kg / 276 lbs Start: 15:00
Hildeborg Juvet Hugdal
Open +84 kg / 185+ lbs Best bench: 142.5 kg / 314 lbs Start: 15:00
Jonathan Henningsson
Open -93 kg / 205 lbs Best bench: 225.5 kg / 497 lbs Start: 17:30
Kim Gundersen
Open -93 kg / 205 lbs Best bench: 222.5 kg / 491 lbs Start: 17:30
Steven Örnerstedt
Open -105 kg / 231 lbs Best bench: 220 kg / 485 lbs Start: 17:30
Friday, May 31
Kim Gundersen
Open -93 kg / 205 lbs Best equipped bench: 300 kg / 661 lbs Start: 09:00
Hildeborg Juvet Hugdal
Open +84 kg / 185+ lbs Best equipped bench: 239 kg / 527 lbs Start: 09:00
Now that summer is here, more and more people are drawn outdoors by the nice weather. Many want to get outside and go for walks, maybe even finally commit to becoming more active several times a week. Others start cycling or adding some other form of cardio once the sun is out for most of the day.
Personally, I love running. Even though I run year-round regardless of the weather, summer still gives it something extra. Part of it is simply practical. You can dress lightly and easily. Shorts and a T-shirt are enough, and I do not have to overthink what clothes I need. The other part is the long daylight hours. I can run almost anywhere from early morning until late at night. As someone who loves evening runs, it is a huge advantage that it stays bright late into the evening and night.
As for me and my own running, I am not some amazing runner. I have put up times over the years that are enough to impress people in lunchrooms, but this article is not about becoming an elite runner. It is about becoming a recreational runner.
The actual process of starting to run is simple for most people. You go outside and run, done. Despite that, it is not always easy. Usually, something else is holding people back.
“How should I start running?” is not a question I get constantly, but it comes up regularly. At least once a month, which over the years adds up to quite a lot of times. I also get variations of the question whenever I post about my running on social media. I have helped many people get started with running and, more importantly, continue running. Not necessarily to compete seriously, but simply for health and enjoyment.
How I Started Running
I personally started running at the end of 2008 without any conditioning background at all. Honestly, I did not really have any athletic background either besides lifting weights. On top of that, I had a BMI well over 30, which made the whole thing feel even heavier.
The goal of my very first run was simply to jog as far as possible, no matter how slowly I had to move. I told myself that I would never have both feet on the ground at the same time. The street where I lived was about 400 meters long, and I could not even make it the entire way, but I really tried.
I moved so slowly that it felt ridiculous, but even without increasing the pace I was completely exhausted before reaching 400 meters. That was my starting point. From there, I would build my capacity, something that happened faster than I expected.
When your starting point is so low that you cannot even run half a kilometer, improvement also comes quickly. For me, it became about reaching the next mailbox or the next streetlight. If I could not do it before but could do it now, then I had improved.
It took me five or six sessions over almost two weeks before I managed to jog one kilometer continuously. It was not fast, but I managed to jog one kilometer. Simply being able to jog it was the goal. Once I could do one kilometer, it became fairly easy to reach two kilometers, then three, and so on. In less than two months, I ran my first 10 kilometers.
What time did I run? Slowly. Very slowly. It took another month before I could complete it in under an hour, just to give some perspective on how slow that first attempt was. Six months later, I had lost a lot of weight and my BMI was now 23 instead of 31. I could run over 40 kilometers, and it was an incredible feeling.
The reason I bring up BMI is because I see bodyweight as very relevant in running. Weighing 100 kg at 190 cm is very different from weighing 100 kg at 170 cm.
Forrest Gump Running
I kept running a lot and eventually started putting up times that were not bad at all. In the beginning, it was mainly to lose weight so I could compete in the -75 kg class in powerlifting and bench press. Once I comfortably made weight, running became something I did simply because I loved it.
It made me feel good, capable, and free. It was incredible. If a group of us were going swimming somewhere, the others would drive or bike. I would run. Sometimes it was 2 kilometers to the lake, other times 20 kilometers.
If I was going somewhere social, I would often ask the people I was meeting to bring a change of clothes for me. Either so I could run there or run home afterward and shower and change there. No matter the weather or conditions, I kept running and I have continued ever since. One summer in 2009, a friend asked me what I was actually going to do with all this running.
“What are you going to do with all this running? You run all the time and almost everywhere.”
My answer came out with a laugh:
“I do like Forrest Gump. I run because I can.”
Like many others, I loved and still love the movie Forrest Gump. It has so much to it. I have watched it many times. When Forrest is young, he struggles to walk and wears braces on his legs to help him move. At the same age as he is in the movie, I also had physical issues. Not to the point of wearing braces, but walking and moving around could be difficult. Some days were worse than others. During certain periods, I even needed crutches.
So when Forrest breaks free from his braces and starts running in the movie, it looked so freeing to me. It almost looked like he could fly.
Even today, more than 20 years later, that scene still gives me a rush and makes me want to run. Thinking about that scene while I am running still gives me that feeling. Simply being capable of running is a blessing.
How to Start Running
If you want to start running, my recommendation is to begin very simply, just like I did. Before I started jogging, I had already begun taking longer and longer walks. Eventually, I could walk 10 kilometers, even though it was not fast. How fast you move is a recurring theme throughout this article.
You should not care how fast it goes.
You simply want to do it.
Put one foot in front of the other.
So if you are currently at a stage where even regular walks feel far away and are not something you do every week, then start there.
Make sure you get outside and walk several times per week, and ideally work your way up to being able to comfortably walk 5 kilometers before you start jogging. Then begin sneaking short jogging intervals into your walks. It is enough to jog 25–50 meters a few times during the walk. Get your heart rate up a little and recover by walking between the jogging sections.
The total distance you jog during your walks should gradually increase every walk or every other walk. Maybe you jog 50–100 meters instead of 25–50. It can also simply mean adding more 25–50 meter jogging intervals. The important thing is that you are covering more meters running than you were before.
Try to do this at least twice per week and no more than four times if this is significantly more physical stress than your body is used to. If it does not wear you down too much, it might actually be best to do something every day just for the sake of building a routine.
Stick with this consistently for several weeks. Once you notice that you are jogging close to a total of one kilometer during your walks, then go out specifically to jog. Jog as far as you can and walk the rest.
Choose a distance of maybe no more than one kilometer and try to complete it without stopping or walking. Maybe you cannot do it the first time, but remember where you had to stop and next time try to beat it by getting a little farther. Remember to keep it easy. The pace does not matter. What matters is jogging for as long as you can without having both feet on the ground at the same time.
Eventually, you will complete your first kilometer. Then one becomes two, and so on. Your 5-kilometer walk turns into a 5-kilometer run with short walking breaks. After that, it eventually becomes a full 5-kilometer run.
Going from being sedentary to running, or even regular walking, can be a huge step for many people. In that situation, a 5-kilometer run sounds absurd. That is why it is important to follow these guidelines.
In the beginning, shoes and running surfaces can also be sensitive factors. Because of that, it is important to have a pair of walking or running shoes that work well for you. If you can walk 5 kilometers in them without pain or problems, you can probably jog in them too.
The world of running shoes is a jungle, but if your goal is simply fitness and general health, you will probably do fine with something basic, assuming you do not have issues that require special shoes. The surface does not have to be exclusively concrete or asphalt either. In the beginning, it is often good to mix in forest trails and gravel roads if possible.
Milestones
Depending on where you are starting from, the journey toward becoming a runner will look different. Here are some milestones you can focus on before moving on to the next step to create a smooth transition. If some of these points feel too easy for your current level, simply skip ahead to the one that matches where you are.
Shoes that are comfortable and work for both walking and jogging
A walking and jogging surface that works for you
Building the habit of getting outside several times per week
Being able to walk 5 kilometers without feeling destroyed
Starting to jog short distances up to 100 meters during your walks
Jogging a total of at least one kilometer during your 5-kilometer walk
Going out and trying to jog one kilometer continuously without stopping or walking
Jogging more than you walk during your 5-kilometer session
At this point, you can begin going on dedicated running sessions
Also remember that you do not need to improve every single workout. Build your minimum level over time. One bad session does not mean things are going poorly. In the same way, one bad week does not mean your progress is ruined. We often confuse what a good and bad workout actually is.
A good workout is usually truly a good workout, but a bad workout is often just a workout. Just because something is not great does not automatically make it bad. In the end, every session you complete as part of this journey is a good session.
Start Now
So if you want to start doing this, begin now. Do not wait until Monday or tomorrow. Get it done today. Go outside and walk. If you can, try jogging a little. If you are already capable of jogging, then do it. You do not need to jog 5 kilometers or even 1 kilometer. It is okay if you cannot even make it 400 meters. What matters is that you start now and that you do not quit tomorrow.
Most importantly, a month from now you should be able to look back at today and realize that what felt difficult and exhausting today now feels easy.
Josh Bryant was born in 1980. Raised in California, he later moved to Texas, where he has spent most of his career. He was introduced to strength training early in life. By the age of 12, he had already started lifting weights and naturally became the one teaching his friends how to train. This gave him an early foundation not only in training himself, but also in coaching others.
Here you can listen to the first episode of Built Strong Chat with Josh Bryant. Recorded on May 6, 2026.
At 16 years old, Josh worked at a hardcore gym under the guidance of his first mentor, Steve Holl. Steve was a hard-nosed powerlifter who helped shape Josh’s mindset, attitude, and work ethic toward training.
Josh Bryant, Steve Holl
Josh entered his first competition at age 15 in 1996. It was the same meet where Richard Schoenbergerbenched 277 kg / 611 lbs while being cheered on by C.T. Fletcher. Witnessing a moment like that firsthand was undoubtedly inspiring for a young lifter.
Josh continued training and competing through his teenage years, but it was after football, around age 19, that he truly dedicated himself fully to powerlifting. He invested enormous amounts of time into training and sought knowledge from some of the best athletes and coaches in the sport.
For deadlifting, Josh trained with George Brink, the first man over 50 years old to deadlift 363 kg / 800 lbs. He also trained with Gary Frank, who shattered total records during the early 2000s. During his strongman period, Josh trained with Odd Haugen while Odd was still actively competing. Later in his education and coaching journey, Josh spent significant time learning under Fred Hatfield. Josh and Fred even held multiple seminars together before Fred’s passing.
??, Josh Bryant, Fred Hatfield, Lee Haney
As for Josh’s own accomplishments, he achieved a great deal within strength sports. His final powerlifting meet was the Mountaineer Cup VII in 2005. The lineup included legends such as Ed Coan, Gene Bell, Beau Moore, Travis Mash, Scott Cartwright, and Brian Siders. Josh totaled 1,040 kg / 2,292 lbs at a bodyweight of 142.4 kg / 314 lbs using the equipment standards of that era.
Equipment never played a major role in Josh’s lifting success. He deadlifted without a suit, and in the bench press he only gained around 5 kg / 11 lbs from wearing a bench shirt. In the squat, Josh rarely maxed out in the gym. His best competition squat was 412.5 kg / 909 lbs at the Mountaineer Cup. In training, wearing nothing but a belt, he performed a smooth 352 kg / 775 lb top single in the middle of a regular training cycle. His true max is unknown, since he rarely tested it, but it was clearly above 352 kg / 775 lbs.
At the APF Senior Nationals in 2003, Josh earned a strong second-place finish in a field where nearly everyone else competed in multi-ply gear while he lifted in single-ply.
During Josh’s era, raw competitions were rare. However, the Atlantis New England Bench Press Championship was one of the few prestigious raw bench press events. It featured what many consider one of the strongest top-three lineups ever assembled in bench press history. Josh placed third with a 281 kg / 620 lb raw bench. Brian Siders finished second with 294.8 kg / 650 lbs, while Scott Mendelson won with his 324 kg / 715 lb world record, a mark that stood for years until Eric Spoto eventually broke it.
Josh retired from competitive powerlifting in 2005 but later made a comeback with the goal of achieving a personal best in the deadlift. After an intense 13-week training cycle, he entered the annual deadlift competition at Metroflex Gym, held every first Friday of December. He opened with 329 kg / 725 lbs, which moved easily. On his second attempt at 367 kg / 810 lbs, he missed the lift after gripping one side of the bar too wide in his excitement. On his third attempt, he successfully locked out the 367 kg / 810 lb deadlift. An impressive accomplishment for someone with his build.
Josh also spent time competing in strongman. While he never reached the biggest international contests, he dedicated himself seriously to the sport for a period and learned a great deal from it. One particularly unique competition was the Atlantis Strongest Man in America Contest, a hybrid between strongman and powerlifting. Athletes earned points based on placement rather than the amount lifted, meaning a 272 kg / 600 lb bench press victory counted the same as a 318 kg / 700 lb victory. Events included the bench press, rack push press, trap-bar deadlift, weighted pull-ups, and a one-handed Thomas Inch dumbbell deadlift variation.
Josh’s best performances and competition results are listed further below.
When it comes to coaching, methods, and books, Josh is known for different things in different circles. Some know him for his own achievements as a lifter. Others recognize him for coaching some of the greatest bench pressers of all time, including Jeremy Hoornstra and Julius Maddox. Josh has also helped produce more 272 kg / 600 lb, 295 kg / 650 lb, and 318 kg / 700 lb bench pressers than almost anyone else in the world.
Another athlete Josh is widely known for coaching is Tom Haviland. Tom is not a competitive powerlifter, but rather what many would call a tactical athlete. Someone who combines high-level strength with serious conditioning. The tactical strength athletes Josh coaches are far from average. Many of them would easily rank within the top 10% of the population in both strength and conditioning, especially considering the amount of bodyweight they move.
Josh is undeniably someone who deeply understands strength training and performance. Perhaps the best way to learn from him is through his books, where you get his thoughts, methods, and philosophy explained directly in his own words. You can find all of Josh Bryant’s books on Amazon:
