Time to Get Cereal : B-Nizzle Style

[psychodiver9]

Lean as he'll bro. Nice

[ilove2run]

Look'n Sexy Billy! (no homo )

[boxteross]

Update

So, some news on the training front. After talking with Bob (The Solution) a bit, he suggested writing a new protocol for my training. I decided, hey what the hell . So I'll be doing an upper workout today after training some clients, taking tomorrow off, and starting fresh on Monday with The Solution Mesocycle 1. He has me squatting 4x's a week... damn you, Bob. DAMN YOU!!! .

As far as school/work goes, I'm hella busy. The second week of student teaching just wrapped up, and I'm loving it! I realize now why people love teaching, and I also realize why some people "hate it." Though I will never be the latter, I can see where their frustrations get the best of them. I will continue to absorb everything like a sponge and work my butt off to improve my techniques. I will be working on my edTPA next week, which is a huge chunk of my grade. I really hope it gets approved/passes on my first attempt. If not, I may have to spend extra time in the classroom to complete it. I've heard horror stories of kids having to get placed for a 2nd full placement after failing... 24 weeks of student teaching + not making money = F that!

Time for me to jet off to work and hit some upper. Football tomorrow!!!

Congrats on the teaching so far billy.. Sounds like you've built a good rapport with the students already. A few things I've learnt.. behaviour management is 80% of the battle. Kids want to know where the line is and they'll keep pushing till you let them know they've crossed it. Always better to start firm, you can always ease up, very hard to reign them in once they have been allowed to get away with bad behavior previously.
On the training side.. Love the idea of squatting 4 times per week!

[jpfaherty]

You're at like 8 weeks out right now, shoulda just competed lol

[broad.stance]

^^Yep. I saw that on the 3dmj page and watched it twice. EXACTLY how I try to go through the entire movement. I never realized how important set up BEFORE you even get under the bar is . Thanks for that, dude.

Read on the other page that while on The Solution Method you'll be squatting four times per week.

Are all of those exercises going to be 5x5 strength oriented like the first session, or will you also be working with other set/rep parameters, and varying squat stance and depth to emphasize things like quad sweep and glute activation? Suppose I could wait and see how the journal unfolds, but thought I'd throw the question out there before I forget.

(The #:#:# after squat, lat pulldown, and dumbbells rows are tempo prescriptions, right?)

[jaredmus]

Looking good man keep this up in here!

[The Solution]

Read on the other page that while on The Solution Method you'll be squatting four times per week.

Are all of those exercises going to be 5x5 strength oriented like the first session, or will you also be working with other set/rep parameters, and varying squat stance and depth to emphasize things like quad sweep and glute activation? Suppose I could wait and see how the journal unfolds, but thought I'd throw the question out there before I forget.

(The #:#:# after squat, lat pulldown, and dumbbells rows are tempo prescriptions, right?)

Everything is different, i took control of billy's programming, his nutrition and his cardio. Just watch the results flow in

[Ccm644]

Everything is different, i took control of billy's programming, his nutrition and his cardio. Just watch the results flow in

Going to be good for you both

Results here you come

[Bnizzle163]

Bryce Lewis did any excellent video on the squat set up as well.

Have not seen that one. Thanks!

Didn't realize how you lean you were bro! Yeah, that'd be sweet to meet up and train. We are probably only like a 4-5 hour drive.. just estimating..

Thanks, holmes.

Soon.jpeg

Progress looks good yo!

Thanks, Pop tart man!

Lean as he'll bro. Nice

I appreciate it, Ryan.

Look'n Sexy Billy! (no homo )

No homo? Son I am disappoint.

Congrats on the teaching so far billy.. Sounds like you've built a good rapport with the students already. A few things I've learnt.. behaviour management is 80% of the battle. Kids want to know where the line is and they'll keep pushing till you let them know they've crossed it. Always better to start firm, you can always ease up, very hard to reign them in once they have been allowed to get away with bad behavior previously.
On the training side.. Love the idea of squatting 4 times per week!

You aren't kidding. My university requires us to read How To Be An Effective Teacher The First Days of School by Harry Wong... It stresses management. It's actually the number 1 for student achievement. It's crazy to think that!

You're at like 8 weeks out right now, shoulda just competed lol

Should have seen me two weeks ago, man. I had lower carbs and ab veins lol.

Read on the other page that while on The Solution Method you'll be squatting four times per week.

Are all of those exercises going to be 5x5 strength oriented like the first session, or will you also be working with other set/rep parameters, and varying squat stance and depth to emphasize things like quad sweep and glute activation? Suppose I could wait and see how the journal unfolds, but thought I'd throw the question out there before I forget.

(The #:#:# after squat, lat pulldown, and dumbbells rows are tempo prescriptions, right?)

Bob answered it . I'll be varying everything.

Looking good man keep this up in here!

Thanks!

Everything is different, i took control of billy's programming, his nutrition and his cardio. Just watch the results flow in

Gainz for days!

Going to be good for you both

Results here you come

Gain train. Choo choo!

[deltpecx]

That there leanness!

B-leanzzle!

[Bnizzle163]

That there leanness!

B-leanzzle!

Lol. Thanks, Bill!

The Solution Method W1D2
DE Front squat 1:x:1 (30s. rests)
95x3
135x3 (8 sets) - this was rough with 30 s rests. Dat cardio feels!

Incline Bench 1:2:1 - (90s. rests)
185x6
195x6 (3 sets)

DB Fly 2:1:2 (60s. rests)
30'sx8
35'sx8 (3 sets)

Db complex 1:1:1 (60s. rests)
25'sx6
15'sx6
15'sx6
10'sx6 - lulz

Misc.
Bob hit me up with a macro bump. I'll be running 105/380/250 on all days with a refeed of 80/525/200. Grow time!

Db complexes are now my new least favorite exercise. Argh!

[deltpecx]

Db complex 1:1:1 (60s. rests)
25'sx6
15'sx6
15'sx6
10'sx6 - lulz

Db complexes are now my new least favorite exercise. Argh![/center]

Why is this?
Those 10 pounders getting a bit heavy?.

[MikeWines]

New routine and macros look solid, B. What was included in the complex?

[The Solution]

New routine and macros look solid, B. What was included in the complex?

Front Raise, Side Raise, Rear Delt Raise all in a tri-set.

Rest periods are gonna get ya billy

[chichinnn]

I enjoy your youtube vids Billy! With your new routine & macros, i hope you come in extra nasty in 2014-2015. Kill it Billy

[TakedaShingen]

Everything is different, i took control of billy's programming, his nutrition and his cardio. Just watch the results flow in

This I don't doubt for one damn second.



**for some reason, this thread unsubscribed for me. I'm way behind. Some reading to do for me **

[Bnizzle163]

Why is this?
Those 10 pounders getting a bit heavy?.

You bet your ass they were! haha.

New routine and macros look solid, B. What was included in the complex?

A whole lot of suck, that's what's included

Front Raise, Side Raise, Rear Delt Raise all in a tri-set.

Rest periods are gonna get ya billy

They're already killing me. It feels like I'm doing cardio! lol

I enjoy your youtube vids Billy! With your new routine & macros, i hope you come in extra nasty in 2014-2015. Kill it Billy

Thanks, man. That's the plan. I want to bring that nasty!

This I don't doubt for one damn second.



**for some reason, this thread unsubscribed for me. I'm way behind. Some reading to do for me **

Well, glad to have you back! Don't unsub again!!!

[Bnizzle163]

The Solution Method W1D3

D.E. Back Squat 1:x:1 (30s. rests)
135x3
155x3
165x3 (6 sets)

BB Rows 1:2:1 (60s. rests)
185x6 (4 sets)

Reverse lat pulldown 3:1:1 (60s. rests) - machine at home
90x8
110x8 (3 sets)

DB RDL 2:2:2 (30 s. rests)
50'sx8 (3 sets) - thought this was too light at first

DB Lunges 1:1:1 (60s. rests)
30'sx16 steps (3 sets)

Misc.
Rocking workout. These rest periods are seriously killing me! I got home from school completely wiped out. It amazes me how exhausting a 40 hour week with kids can be lol. I covered for recess all week, since the typical lady who is in charge was out of town for the entire week. Both yesterday and today were pretty action packed. One bloody nose, one pee'r, one kid threw a water bottle at another kid's sack, and one kid bit through her tongue. Good times!

I've got a full day of clients tomorrow and it's my first refeed on the new macros. After training my peeps, I'll come home and hit my final ME workout for the week. Front squats on deck! I really need to work on my shoulder mobility so I can hold the bar properly. No more of this cross arm BS!

[MikeWines]

Game time...

[jzpowahz]

lean as fark Billy! Good luck with the new program

[JPlevell]

I lol'd at what happened during recess..

Good times.. How you like being a teacher so far? or.. You are a student teacher?

[Bnizzle163]

Game time...

Thanks for all the vids. I need to get to work on my shoulder mobility!

lean as fark Billy! Good luck with the new program

Thanks, broseph

I lol'd at what happened during recess..

Good times.. How you like being a teacher so far? or.. You are a student teacher?

I'm digging it. Yeah, I'm a student teacher right now. Less than 9 weeks till graduation time

[Bnizzle163]

The Solution Method W1D4

M.E. front squat - 1:1:1 (2m rests)
185x5
185x5@10 lol
165x5
165x5
155x5 - losing grip so had to lower weight

Bench 2:2:1 (60s rests)
185x6 (4 sets) - last set was 8.5

Skulls - 1:2:1 (60s. rests)
75x8 (4 sets)

Hammer curl inward - 3:1:1 (30s. rests)
40'sx6
40'sx5 (doh!)
30'sx6

CGBP - 3:1:1 (60s. rests)
155x6 (3 sets)

Plate shrugs
45'sx30
45'sx25

Misc.
Ok, so genie grip clearly is not the way to go on fronts. I will continue to work on shoulder mobility and hopefully I will be able to use a different grip. My shoulders give out before my legs do, but part of that is because I get a slight forward lean coming out of the hole. Once I iron out the kinks, I'll be good to go!

Football tonight and putting the finishing touches on my lesson plan for my observations tomorrow. Let's do this!

[MikeWines]

This was really helpful for me the first time I watched it.

[The Solution]

What i do

put your hands out right in front of you closer than shoulder width and have your palms face you and grip the bar it will be easy to roll this right up on your shoulders without choking yourself and helps really aid the elevation of your elbows to prevent your back from caving forward and sitting very easy on your heels.

[TakedaShingen]

Game time...

This.

I needed to see this at this very moment. I've been checking out the mobility wods, but the refresher on opening up my shoulders and getting into a more comfortable front rack, couldn't be more appropriate.

The Solution Method looks solid. Those short rest times are a killer!!!

[Bnizzle163]

The Solution Method W2D1

M.E. Back Squat 1:1:1 (2m. rests)
245x4
255x4
255x4
245x4@9.5 lol
235x4
235x4

Lat pulldowns 3:1:1 (60s. rests)
90x10
110x10
120x10
120x10@10 - too much

DB rows 1:3:1 (60s. rests)
60'sx10 (4 sets)

DB curls 2:2:2 (60s. rests)
25'sx10 (4 sets)

Misc.
Workouts are going well. Those sets were ROUGH on squat. Form felt great, but my legs are pretty beat up from the frequency. I have been working hard on mobility and foam rolling, but now realize I need to spend a bit of extra time on it.

I'm trying to come up with more topics for youtube vids. Any requests? I could do a Q&A or a topic of your choice. Does not HAVE to be BB related.

[The Solution]

If you get some free time on a weekend and want to do a skype session we could. Would be dope

Keep foam rolling, and keep stretching, this workout will be brutal and proper recovery is key. Invest in a rumble roller if you can (Much better than a foam roller) After this we will back off legs for a bit due to super compensation and focus on a more back oriented workout with minor work on legs and then come back to blast legs, watch the gains and watch your max skyrocket.

Just remember do not trust yourself and you make gains!

[ilove2run]

If you get some free time on a weekend and want to do a skype session we could. Would be dope

Keep foam rolling, and keep stretching, this workout will be brutal and proper recovery is key. Invest in a rumble roller if you can (Much better than a foam roller) After this we will back off legs for a bit due to super compensation and focus on a more back oriented workout with minor work on legs and then come back to blast legs, watch the gains and watch your max skyrocket.

Just remember do not trust yourself and you make gains!

OR! if your a cheap a$$ like myself and have family connections to a construction company.....acquire a PVC pipe for free

[jpfaherty]

Tip #2 on that JTS video above was helpful to me. I def. sit back too much I think. Gonna go back and watch some of my vids. That being said, I wouldn't worry too much about which grip you use for the front squat. It doesn't make you a bad ass doing it one way or the other. Do it whichever way benefits your lift the most