Jeremy:  Can you describe a particularly challenging competition that you and Lela faced together?

Sherm Pensyl:  We were at a competition in 2022 and Lela got “red lighted” for lifter her butt on her opening bench press attempt.  She did not lock out her second attempt, because she was discouraged from missing her first attempt.  You only get three attempts, so I really had to give her a pep talk so she didn’t get scratched from the meet.  As she got on the platform and sat on the bench, I told her to “remember her last name.”  It was like flipping a switch.  She got her third attempt and actually won outstanding female bench presser at the meet.  Neither of us saw that coming.  I also won outstanding male bench presser at that meet.  It was really cool for us both to walk away with that honor.

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Jeremy:  What are the biggest challenges you have faced over the years?

Sherm Pensyl:  Injuries, Injuries, Injuries.  Both shoulders, both elbows, both wrists, neck, back and ribs.  At times, I have to stop lifting for some time and rest.  Generally, I have to change up my routine and “lift around my injury.”  There is more than one way to skin a cat, and there is more than one way to train every muscle.  I find other exercises that do not irritate the injury or accelerate it.  For example if I’m having shoulder pain from bench press, the incline bench press, decline bench press, close grip bench press or dumbbell bench press may be a substitute.   Thanks to practice, I’ve gotten very good at training around my injuries.  That’s how I’ve stayed in the game since 1990.  

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Jeremy:  How do you prioritize your mental and physical well-being during intense training?

Sherm Pensyl:  I have always said that competitive lifting is 75% mental.  If you don’t have a good mental game, it’s tough to make gains in the gym.  Heavy weight is heavy.  You have to go into a big lift not knowing if you have the physical goods to move the weight.  A good, clear mind is super important.  If you don’t have the mental game, it’s tough to make that up with physical attributes.  I’ve always said to my fellow lifters when they are stressed or have tough times in life…”take it out on the weights”.  Channel that stress or whatever is bothering you right into each set of lifting.  Let it fuel you.

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Jeremy:  What advice do you have for young powerlifters who are just starting?

Sherm Pensyl:  1) Stay away from drugs–performance and recreational!  You won’t be a regular in my gym if you do either.  I never have used and never needed to.  Learn proper bench press form.  Form is everything and is the first thing I teach a new lifter.  They don’t touch any real weight until they perfect their form.  You get stronger at a faster and safer rate if you know form.  2) Get a training partner or partners that have your back.  Lifts may be individual, but training is a group sport and having the support of others in the gym is huge!  You need that fellowship time.

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Jeremy:  Were you ever tempted to use steroids?

Sherm Pensyl:  No!  I’ve never even seen a steroid.  I have nothing against lifters who use them.  I’ve just never needed them to be successful with my lifting.  It’s like a baseball player putting a cork in their bat.  I compete in a drug free federation, and I get tested often.  Being able to say you lifted an impressive amount of weight is cool.  Being able to say your did it without any steroids or performance enhancers is awesome!!  I’ve also heard certain steroids make your genitals shrink.  Why would anybody want to do that?

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Jeremy:  What supplements do you use?

Sherm Pensyl:  I take creatine and protein.  I usually don’t take them in the summertime, as I don’t typically maintain my bench press at a high weight to give my body a break.  Once I start my serious training at the end of the summer, I start taking my supplements again.

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Jeremy:  Can you share a memorable moment from your early days in Competitive Lifting?

Sherm Pensyl:  I was at a sanctioned meet, competing against a marine MMA instructor in the bench press.  He was shredded and was a badass on the platform.  We were friends, but we were still competitors on the platform.  I never made small talk with my competition until after the lifting was done.  I remember one time he had done his lift and I was next, as I was benching a higher weight.  For some reason I thought it was a good idea to jaw with him and when they called my name to the platform I yelled out, “I’m not taking a backseat to no MMA instructor!”  In hind sight, it was a risky thing to say.  The marine was cool with it afterwards.  I’m pretty sure his senior class voted him “most likely to kick someone’s ass.”  I’m just glad it wasn’t me that day.

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Jeremy:  What role does mental preparation play in your performances?

Sherm Pensyl:  I’ve always believed that the mental part of competitive lifting is 75% of the game.  Proper form, timing, breathing, foot placement, hand placement, head placement, back arch, belt placement and tightness and visual focus are all things that you have to perfect when moving heavy weight on the bench press.  It’s a mental game.  If one of those things is off,  it could change the lift for the worse.  You really have to envision the weight going up before you ever touch it.  The mental game is crucial.  Also, Music.  I play music that fires me up.   It’s not always heavy metal songs that do it for me.  I’ve worn them out over the years.  I’ve been made fun of a time or two for moving heavy weight to “I Ran” by A Flock of Seagulls.  If it works, it works.  Don’t judge me!!

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Jeremy:  Can you share a funny story from your lifting experiences?

Sherm Pensyl:  I was recruited to be on a team of ten bench pressers from all over Western PA, and we were going to the Huntingdon State Penitentiary to compete against ten of their best bench pressers.  I was talking to two inmates who were helping with the meet.  They were asking all kinds of questions about creatine.  The one inmate said when he gets out the next year, the first thing he was going to do was buy some creatine and start taking that to supplement his lifting.  I looked at the other inmate and asked when he was getting out.  He said, “I’m not.”  At that moment in time, I had never felt more like I put my foot in my mouth.

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Jeremy:  Describe the feeling of breaking a record.

Sherm Pensyl:  Breaking a record is awesome.  There are many federations.  When I have broken a record, it has been in just one federation at that time.  It’s not across the board.  Someone may break that record down the road, but nobody can ever take away the fact that I held that record at one time.  I still don’t think Lela Pensyl realizes the magnitude of what she has done with breaking three records  She was kind of over it the next day.  Me, on the other hand, I still love talking about breaking the national record at age 18 and that was 30+ years ago.

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Jeremy:  How do you adapt your training to accommodate the physical changes that come with age?

Sherm Pensyl:  I really have had to change the way I lift.  I stretch a lot more.  I’ve had to change my bench press grip.  There are certain exercises I cannot do.  I go to the chiropractor every other Tuesday.  Its a standing Appointment at Live Well Chiropractic.  They keep my shoulders moving, and they have done therapy on my left elbow.  Going there regularly is an important part of my routine.  I have to keep the blood flowing properly.

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Jeremy:  What impact has powerlifting had on your family dynamics?

Sherm Pensyl:  Lifting and competing with Lela Pensyl  has certainly brought us closer.  It comes down to being able to change hats from Dad to coach when the time is right.  We both enjoy lifting, so that is a huge part of our dynamic.  Having the Haus of Fury in the backyard allows us to hit a workout and then head back into the house and watch America’s Got Talent together on DVR.

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Jeremy:  What message do you hope your story sends to other athletes and families who are pursuing their passions together?

Sherm Pensyl:  If you have a common interest with your kid, pursue it.  One of the greatest things that ever happened to me was having my daughter pursue my passion and make it her own.  I have also preached natural, drug free lifting and will continue to do so.  If steroids or performance enhancers are your thing, good for you.  I have no beef with that, I just don’t promote.  If you get into competitive lifting with your kid, enjoy it.  Make it fun.  I sure have, and I look forward to m any more years of it.