this, with the addition of barbell hip thrusts.
you load up the barbell put it on your hips and bridge your hips to the sky. I went from 135x12 to 170 x 12 in the course of a month (a month of not even really trying to get stronger, mind you)
the effects are very noticeable. bridging people larger than me is no longer as difficult as it used to be. Ideally I want to get to atleast 250 x 12 and eventually 315 x 12.
the only cons of this exercise is that people look at you weird for humping a barbell.
pros, you can hump your girl from on bottom with VICIOUS force :icon_twis