thestrongbear posts
Posts: 841
Files: 1301
Last week of bands for dynamic bench. ⛓ next week
Last week of bands for dynamic bench. ⛓ next week
Physique update: 268lb
Physique update: 268lb
Belt squat fun 🤯
Belt squat fun 🤯
Lying DB extensions 2x20
Lying DB extensions 2x20
Pretty good speed day 175lb + 80lbs of band tension at top 9..
Pretty good speed day 175lb + 80lbs of band tension at top 9x3 60-90 seconds rest Change grips each set, start with narrowest
Chest is getting bigger... and more hair?
Chest is getting bigger... and more hair?
Rise and shine. Taking custom request and answering all lift..
Rise and shine. Taking custom request and answering all lifting (or sex related for the deviant) questions. Send em over!
Give this a try to finish you next back day. Make sure to ST..
Give this a try to finish you next back day. Make sure to STRETCH your lats
The Tight at the Top Deadlift from start to finish. Swipe th..
The Tight at the Top Deadlift from start to finish. Swipe through
An easy 700lbs at the top (105lbs in chains)
An easy 700lbs at the top (105lbs in chains)
Bernie beefed up security
Bernie beefed up security
Speed Pulls w/ a deficit and against bands. Start at just 30..
Speed Pulls w/ a deficit and against bands. Start at just 30% of your max on these. 5-10 sets of 1
Speed Squats to box with bands!
Speed Squats to box with bands!
Speed Bench -9x3 135lbs w/ red bands to 1 board -3 grips (na..
Speed Bench -9x3 135lbs w/ red bands to 1 board -3 grips (narrow, med, pinky on ring) -Switch every set, 3 sets each -60 seconds rest between sets 🔥Why Speed Bench?🔥 Before we get started, I believe the Westside Method works for raw lifters. While I don’t exactly follow the Westside Method, I use many aspects of it for my own training and the people I get to work with. Perfect your technique and work on your weaknesses. Everyone’s program and tools for achieving their goals will be different depending on their weaknesses. 1. Force =...
Chest/Back/Arms A Activate B1 DB Bench 2x15 70s - Your butt..
Chest/Back/Arms A Activate B1 DB Bench 2x15 70s - Your butt and your traps (usually) should be touching during bench B2 Supported Rows 2x10 - Full stretch forward with scapula, contract scapula and row C1 Hammer Str Incline 2x15 - Always be practicing your correct bench technique, this is a great place for it C2 Hammer Str Rows 2x12 - Training back? Initiate with the scapula D1 Shrug Tri Exts 2x15 - Emphasizes the tri long head/lat insertion @exercise from @j.m.blakley D2 Standing DB Curls - Trying to emphasize the the bicep where it inser...
Here is the starting point after getting hit with the Rona a..
Here is the starting point after getting hit with the Rona and a massive head infection at the same time in the month of December. Cheers
Check your inboxes
Check your inboxes
Squat and Deadlift Day Today was the start of something big ..
Squat and Deadlift Day Today was the start of something big for me by summertime. Took the day to practice technique and prime the body for the lifts ahead. A SSB Box Squats 380lb 4x3 B SSB Squats 342lb 2x5 C SSB Good Mornings 3x7 D Speed Pulls 3x1 374lb, 430lb, 485lb Today’s Emphasis: A Neutral head position, chin not up B Initiating the squat by sitting back with my butt C Bracing bracing bracing Basic shit Ask questions
Give these a try during your warmups next bench day. 5-10bs...
Give these a try during your warmups next bench day. 5-10bs. Keep your ribs down
When possible, I really like using cables and machines for i..
When possible, I really like using cables and machines for isolation bodybuilding exercises. Nice and slow.
Peakaboo
Peakaboo
3.5 Pressing Basics ALL THE PRESSES 1. Grip Tight Squeeze b..
3.5 Pressing Basics ALL THE PRESSES 1. Grip Tight Squeeze bar with forearms, biceps, and triceps 2. Back Tight Try to pull the outside of your lats together 3. Brace Tight Prepare your core in the same way you would if you knew you had to take a baseball bat to the gut 4. Booty hole tight Imagine you’re in prison and very pretty. How well can you squeeze your glutes to close access? If you’re looking for a packed gym to get the Rona at, I’ve found it. DM for the vaccine
Hack Squats are a great quad builder. Toes pointed out sligh..
Hack Squats are a great quad builder. Toes pointed out slightly. drives knees out during lift. Nice and slow. The weight doesn’t matter if they are shitty, uncontrolled reps.
Incline bench reverse flys - These are one of the best upper..
Incline bench reverse flys - These are one of the best upper back exercises that exist. Switch it up between cables and dumbbells and different intensifying techniques like drop sets, rest pauses, and tempo reps.
High cable D handle lat pulls. I do these as part of my warm..
High cable D handle lat pulls. I do these as part of my warmup before every workout. Your back is part of every exercise you do Full Warmup: A High cable chest pulls w/ rope B High cable face pulls w/ rope C High cable 1 arm d handle row D Lying DB external rotation E Band around waist hip hinges All 2x15
Pec deck and reverse fly superset to end a great chest/back ..
Pec deck and reverse fly superset to end a great chest/back accessories.
Me in this, wearing nothing else. You looking at that those ..
Me in this, wearing nothing else. You looking at that those pics?
A long hot shower after training, getting every inch top to ..
A long hot shower after training, getting every inch top to bottom. 3 videos, 17 mins long, 1 picture
Hello everyone, Sorry for the disappearance. I’ve been gett..
Hello everyone, Sorry for the disappearance. I’ve been getting over my turn with the Rona and dealing with some other things that have hit me where it hurts. I will be back soon and posting some really great content (much more of my deviant side 👿) Thanks 🙏
