Last week of bands for dynamic bench. ⛓ next week
Last week of bands for dynamic bench. ⛓ next week
2021-02-09 07:15:18 +0000 UTC View Post
thestrongbear activity
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?
2021-01-28 06:39:47 +0000 UTC View PostRise 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!
2021-01-27 08:36:44 +0000 UTC View PostGive 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
2021-01-27 08:28:47 +0000 UTC View PostThe Tight at the Top Deadlift from start to finish. Swipe th..
The Tight at the Top Deadlift from start to finish. Swipe through
2021-01-24 09:02:37 +0000 UTC View PostAn easy 700lbs at the top (105lbs in chains)
An easy 700lbs at the top (105lbs in chains)
2021-01-24 08:53:17 +0000 UTC View PostSpeed 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
2021-01-21 12:00:48 +0000 UTC View PostSpeed Squats to box with bands!
Speed Squats to box with bands!
2021-01-21 11:59:13 +0000 UTC View PostSpeed 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 = Mass x Acceleration
Instead of M, we are on focusing on A. You’re gonna have to generate maximal force to bench as much as you truly can
2. Easier to recover from than heavy weights
3. More technique practice
4. The bands add extra downward force that the body has to adapt to.
5. Injury rehabilitation. Re-learn how to fire your injured area hard and using everything involved in the movement in unison
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 inserts into the front of the scapula. I am very week here because of injury. These were awfully done on my part but you get it
#sleestrength
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
2021-01-15 09:37:48 +0000 UTC View Post
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
2021-01-14 08:28:41 +0000 UTC View PostWhen 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.
2021-01-14 08:25:03 +0000 UTC View Post3.5 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.
2020-12-31 08:57:46 +0000 UTC View PostIncline 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.
2020-12-31 08:55:08 +0000 UTC View PostHigh 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.
2020-12-23 01:45:42 +0000 UTC View PostMe in this, wearing nothing else. You looking at that those ..
Me in this, wearing nothing else. You looking at that those pics?
2020-12-16 05:39:23 +0000 UTC View PostA 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
2020-12-15 10:40:28 +0000 UTC View PostHello 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 🙏