thestrongbear posts

Part 3 of 11 Workout Types: Competition Day = Your competiti..

Part 3 of 11
Workout Types:
Competition Day = Your competition lift at prescribed percentage for prescribed sets x reps + accessories

Assistance Day = A Competition-like accessory lift at 50-70% for prescribed sets + accessories

Examples of a competition-like accessory lifts for each exercise include
Squat:
High Bar Squat
SSB Squat
Front Squat
Hatfield Squat
Hack Squat
Pin Squat

Bench:
Close Grip Press
Board Press
Floor Press
Larson Press
Pin Press

Deadlift:
Deficit Deadlift
Wagon Wheel Deadlift
Block Deadlift
Rack Deadlift
Box Deadlift
Romanian Deadlift
Straight Leg Deadlift

The below weight progressions are for the competition lifts and accessory day competition-like lift. This will almost always be the heaviest exercise of the day

2020-09-08 02:05:11 +0000 UTC View Post

Part 2 of 11 Training Schedule: You will train everything tw..

Part 2 of 11
Training Schedule:
You will train everything twice in a 10 day period, one session will be competition based and one session will be lighter accessory day that is more muscularly focused. Every training day should be technique focused! A training week is 10 days long. A training phase is 30 days long. After 30 days, changes will be made and new accessory/assistance will be programmed based on your needs and weaknesses.

Phase 1
Week 1
Day 1 Competition Squat
Day 2 Competition Bench
Day 3 Competition Deadlift
Day 4 Off
Day 5 Off
Day 6 Assistance Squat
Day 7 Assistance Bench
Day 8 Assistance Deadlift
Day 9 Off
Day 10 Off
Phase 1
Week 2
Day 11 Repeat

2020-09-08 01:40:13 +0000 UTC View Post

Part 1 of 11 Terms to Know: One Rep Max = The most amount of..

Part 1 of 11
Terms to Know:
One Rep Max = The most amount of weight you have successfully lifted for one rep in the last 6 months or conservatively know you can definitely do right now

AMRAP = as many reps as possible while maintaining correct technique. Once technique breaks STOP LIFTING

Training Week = 10 days, the amount of time it takes to cycle through all 6 training and 4 off days

Phase = 30 days, new exercises will be programmed in based on your needs and weaknesses at the start of every new phase

Competition Squat/Bench/Deadlift =
How you would squat/bench/deadlift in competition to lift maximal weight. Wear your belt, sleeves, wraps, or any equipment that you would in a competition

Competition Day = Your competition lift at prescribed percentage for prescribed sets x reps + accessories

Assistance Day = A Competition-like accessory lift at 50-70% for prescribed sets + accessories

Off Day = Do not lift weights

SSB = Safety Squat Bar

2020-09-08 01:36:18 +0000 UTC View Post

Part 0 of 12 Introduction The Strongbear Training Program ..

Part 0 of 12
Introduction
The Strongbear Training Program Guide
#SLEESTRENGTH
Written by Sean Lee

2020-09-08 01:31:14 +0000 UTC View Post

Streeeeeeeeetch the lats

Streeeeeeeeetch the lats

2020-09-07 02:46:18 +0000 UTC View Post

How to do rack pulls

2020-09-06 23:10:22 +0000 UTC View Post

Secrets of a Big Back - Supported Incline DB Rows 3-4 sets ..

Secrets of a Big Back - Supported Incline DB Rows
3-4 sets of 8-12

2020-09-06 05:07:53 +0000 UTC View Post

We all know the importance of a good grip 👊

We all know the importance of a good grip 👊

2020-09-06 04:30:23 +0000 UTC View Post

2020-09-06 04:24:00 +0000 UTC View Post

Secrets of Back Training: Neutral Grip Pulldowns

2020-09-06 03:27:36 +0000 UTC View Post

2020-09-06 02:36:53 +0000 UTC View Post

2020-09-06 02:35:54 +0000 UTC View Post

I will be posting the exact program that me and almost all o..

I will be posting the exact program that me and almost all of my athletes use later. It can be used by beginners all the way up to someone who squats 800+ pounds.

2020-09-05 20:39:36 +0000 UTC View Post