Jeromy Bryk Fitness

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12/14/2021

Learning some new tricks on bench currently that I’m really excited about.

315 for an easy 5x5 to ease back into training. These felt kinda nice!

Followed this up with Dead bench and a bunch of accessory work!

Get ya mind right 🧠 The rest will follow.
12/10/2021

Get ya mind right 🧠

The rest will follow.

Mass moves mass. 🥩✅Scientifically speaking, the greater the surface area of the muscle means the more potential we have ...
12/06/2021

Mass moves mass. 🥩

✅Scientifically speaking, the greater the surface area of the muscle means the more potential we have to produce more force.

So quite literally, a bigger muscle is a stronger muscle.

🗣This principle has been the backbone of my training for years. I’ve learned a lot of the methods I used from the old school powerlifters that came long before I did, and they understood this better than anyone. It’s also why ex bodybuilders often make really good powerlifters if they can learn powerlifting specific technique.

Its a very simple solution, but I do see a lot of lifters make the mistake of trying to outsmart the process through technique, or just fast forward through this part.

Its a mistake to just focus on the main movements and skimp on accessory lifts/building muscle. It’s fun for a minute but progress will quickly stall if you don’t have the physical foundation to take you to long term gains.

I always program plenty of “bodybuilding” style accessory work in my training for my lifters to build their “horsepower”, even in meet prep, although its significantly toned down at times.

So my advice as always for what its worth: Take the time to build muscle! Build your foundation first! 🤙🔥

Once the muscle is built, you can then train it to produce the force needed by developing skill in the movements that you want to produce the force in, and your body can become an unstoppable force. ⛽️⛽️

12/03/2021

Eat like a champion, not like a toddler😅🤙

Ive wised up over the years and started taking my post weigh in nutrition strategy really seriously and its helped me a lot on the platform! A lot of lifters fall into the trap of getting done with weigh ins and immediately pounding junk food all day to put weight on- In the meantime they aren’t drinking enough fluids or getting the nutrients their body needs to perform at a high level.

Heres what a day of eating /drinking post weigh in looks like for me a day before a powerlifting meet (hint: this is even more important the more significant amount of weight you lose to make weight)

✅Immediately drink 2 pedialytes in the first hour or so after weigh ins. Throughout the rest of the day I’m getting plenty of fluids in via a water and gatorade mixture.

✅Have a decent sized breakfast, but don’t go too crazy on things your stomach isn’t used to (I did have some French toast, but I didn’t cut a whole lot of weight this time)

✅Focus on primarily nutrient dense foods that are easy to digest most o the day-Red meat and white rice is awesome. I also like to add in some iodized salt with my meals as well. This will help a TON with my performance on meet day (intracellular water retention, energy, endurance etc).

✅Late in the day, go have some fun foods like pizza, burger+fries etc, but this should NOT be the bulk of your food for the day. Nutrient dense foods are the way to go for best performance. If you ate healthy for your performance in training leading up to comp, why would you NOT do that before the most Important day of the training cycle? Meet Day?

Take this for what its worth, but this is how I get the most out of my body on meet day!

About a week into dieting down for summer. Fairly lean weighing about 214ish. Plan is to weigh between 200-205, nice an...
04/15/2021

About a week into dieting down for summer. Fairly lean weighing about 214ish.

Plan is to weigh between 200-205, nice and lean, + continue to squat and deadlift in the 600-700s and bench 380-405.

I’m teaching guys how to get lean and stay lean, without sacrificing strength! ✅

Dm me “🚂” if you’re next!

04/13/2021

Good mornings. 🔥 Can’t have a good day without em.

405x10 here. I like to think of these as an RDL or Deadlift with a bar on my back. Then it’s just a hip hinge from there.

Some cues:⬇️
✅Shoulder width stance

✅Core tight/chest up

✅Knees slightly bent 🦵

✅Hips back ⬅️ and forth ➡️

✅Drive feet through floor⬇️

✅Squeeze glutes at the top

These have EXCELLENT carryover to the squat and deadlift. Highly recommend adding them in! Usually sets of 3-10 reps are my favorite to work in!

04/12/2021

Extended sets are a great way to add intensity to your training sessions!

Here’s a brutal extended set from my chest session today ⬇️⬇️
✅Heavy incline DB top set of 8 (115s)
✅Straight into a drop set of 15-20 reps (55s). No rest leading into dropsets. Ever.
✅Added some rest-pause sets in at the end to take the set beyond failure!

Throw this method into the mix in your next training session!🔥

Dialing it in for another week! 🔥Remember that What you do today determines where you’ll be tomorrow. Make sure your act...
04/12/2021

Dialing it in for another week! 🔥

Remember that What you do today determines where you’ll be tomorrow.

Make sure your actions and habits are aligning you with where you actually want to go.

Sunday appreciation post here. 🙌As much as I love being an athlete, I love coaching others to success even more. I’m not...
04/12/2021

Sunday appreciation post here. 🙌

As much as I love being an athlete, I love coaching others to success even more. I’m not in it just for me!

My goal is always to use fitness as a platform to leave a positive impact on others and lead the way to a stronger/healthier life.

Thankful daily to those who trust me with helping them reach their goals! You give me 100% I promise I’ll keep giving y’all 110🙌💪

04/11/2021

600 for some sets of 4 today. Lots of cleaning up to do, haven’t been under a straight bar in like a month. Hit 665 after

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5139 W 140th St Unit A
Brook Park, OH
44142

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