thestrongbear posts
1. Shins vertical 2. Back locked in and bar pulled into you ..
1. Shins vertical
2. Back locked in and bar pulled into you
3. glutes glutes glutes
ps Fuck these straps
Neutral grip pull-ups to cap off back day
Neutral grip pull-ups to cap off back day
2020-09-16 03:42:46 +0000 UTC View PostAn athlete I coach working on his shoulder health 🥩
An athlete I coach working on his shoulder health 🥩
2020-09-15 06:30:20 +0000 UTC View PostArnold Schwarzenegger Presses! Stay light and do them nice a..
Arnold Schwarzenegger Presses! Stay light and do them nice and slow. Chest up, lats tight
2020-09-15 05:12:31 +0000 UTC View PostOne of the best bench accessory exercises money can buy REAR..
One of the best bench accessory exercises money can buy REAR DELTS
2020-09-15 05:08:03 +0000 UTC View Post
The belt squat is a great tool to get those hip area muscles..
The belt squat is a great tool to get those hip area muscles strong while being easy on your lower back
2020-09-14 17:00:09 +0000 UTC View Post
Belt Squats 🐻 Always go nice and slow. Control the weight an..
Belt Squats 🐻 Always go nice and slow. Control the weight and use accessory exercises to protect your squat technique AND build your body
2020-09-14 02:55:35 +0000 UTC View Post
I always like to do a little cool down after squats and make..
I always like to do a little cool down after squats and make sure everything is in the same page
2020-09-14 02:51:17 +0000 UTC View PostIf you want to get big, you must eat big
If you want to get big, you must eat big
2020-09-13 01:50:51 +0000 UTC View Post
Some paused deadlift action. Friday’s @ the meat factory 🥩
Some paused deadlift action. Friday’s @ the meat factory 🥩
2020-09-12 23:45:23 +0000 UTC View Post
That was the Strong Bear Manifesto Training Guide #SLEESTREN..
That was the Strong Bear Manifesto Training Guide
#SLEESTRENGTH
Written by Sean Lee
DM me for a 12 week custom program based on you and your needs! The programs based on my training principles have helped create many 500lb benchers, 700lb deadlifters, and 800lb squatters.
I am committed to getting you big and strong!
Part 11 of 11 Program Set-Up: Phase Weeks Type of workout A..
Part 11 of 11
Program Set-Up:
Phase
Weeks
Type of workout
A Main Exercise
Sets x Reps
Week and % of max to use
B-Z Accessory Exercises
Week and Difficulty (1-10)
The weight you used
Fill in below chart below after every week where required
Weight by week AMRAP Total
Part 10 of 11 Daily Workout Routine: A Get your socializing ..
Part 10 of 11
Daily Workout Routine:
A Get your socializing out of the way, take your pre-workout supplements, get your music ready, ect...
B Warmup and hone in mentally on the workout ahead
C Train
D Post-workout nutrition
Part 9 of 11 Training Rest Periods: Competition day main exe..
Part 9 of 11
Training Rest Periods:
Competition day main exercise = 6-8 mins
Assistance day main exercise = 4-6 mins
Compound Accessory Exercises = 2-3 mins
Isolation Accessory Exercises = 1.5-2 mins
Part 8 of 11 Squat and Deadlift Warmup Routine: A Sternum Pu..
Part 8 of 11
Squat and Deadlift Warmup Routine:
A Sternum Pulls
B 1 Arm High Rows
C Band Pull-Aparts
D Tricep Pushdowns
E Hammer Curls
F Kettlebell Squats
G Knee Bends
All 2x12 with light weight
All warmups can be done with a band and most can be done with a cable and rope attachment
Part 7 of 11 Bench Day Warmup Routine: A Sternum Pulls B 1 A..
Part 7 of 11
Bench Day Warmup Routine:
A Sternum Pulls
B 1 Arm High Rows
C Band Pull-Aparts
D Tricep Pushdowns
E Hammer Curls
F Kettlebell Squats
All 2x12 with light weight
Part 6 Weekly Sets and Reps Progression For All Exercises: S..
Part 6
Weekly Sets and Reps Progression For All Exercises:
Sets and reps will be determined on a situational basis by your coach (me)
Part 5 of 11 Assistance Day Weight Progression: Phase 1 Week..
Part 5 of 11
Assistance Day Weight Progression:
Phase 1
Week 1 Exercise 1 50%
Week 2 Exercise 1 55%
Week 3 Exercise 1 60%
Phase 2
Week 1 Exercise 2 50%
Week 2 Exercise 2 55%
Week 3 Exercise 2 60%
Phase 3
Week 1 Exercise 3 50%
Week 2 Exercise 3 55%
Week 3 Exercise 3 60%
Phase 4
Week 1 Exercise 4 50%
Week 2 Exercise 4 55%
(Accessory bench day will be 55%, 60%, 65%)
Part 4 of 11 Competition Day Weight Progression: Phase 1 Wee..
Part 4 of 11
Competition Day Weight Progression:
Phase 1
Week 1 69%
Week 2 72%
Week 3 75%
Phase 2
Week 1 78%
Week 2 81%
Week 3 84%
Phase 3
Week 1 87%
Week 2 90%
Week 3 93%
Phase 4
Week 1 95%
Week 2 97%
