The Hunger for Success: The Solution's Offseason

[The Solution]

The Strength Guys Squat Cycle
Week 3 Workout 2

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets/Grips

Front Squat: (60% Aim for 20 Reps):
Bar x 10
95 x 20
145 x 20 (6 Sets)
** 90 Seconds of Rest between Sets

+5 Pounds

Standing Military Press: (5 Reps @ 85%)
95 x 5
150 x 5 (6 Sets)

+5 Pounds

Incline Dumbbell Bench: (4:0:1 Tempo)
50's x 10
65's x 12 (4 Sets)

Cable Delt Complex (5 Front, 5 Lateral, 5 Rear)
1 Warm Up
10 Pounds x 5 Reps Each Way (4 Sets)

Dumbbell Skull Crushers // Superset // Diamond Grip Push-Ups:
40's x 10 (4 Sets) // Bodyweight x 20 (4 Sets)

Post-Workout:

Turkey Broccoli Pasta Alfredo.
Chocolate Peanut butter Protein Pudding with Strwaberries, Apples, Applex Cinnamon Chex, and Kashi Granola



Oreo Cookie Jar Blizzard:

[neddo]

Oreo Cookie Jar Blizzard:

Awwyheahh

[B Con]

Great session. Epic eats. Great all around Bob.

[IrishPilot]

Jelly of the DQ. What are your macros at now Bob?

[Balddude]

HNNNNNNNG at the Dairy Queen.

Even on a bulk I could still imagine it hard fitting those types of treats into my daily macros! Keep killing it dude!

[The Solution]

Great session. Epic eats. Great all around Bob.

You know it B

Jelly of the DQ. What are your macros at now Bob?

Calories have not changed in the last 5 weeks, still the same. Almost 20 pounds over stage weight in about 20 weeks (19 this weekend) which leaves me almost my heaviest in 2 years (around 175)

HNNNNNNNG at the Dairy Queen.

Even on a bulk I could still imagine it hard fitting those types of treats into my daily macros! Keep killing it dude!

Well, its called "Moderation"
Having a free meal once a week wont kill you regardless of your goal unless you are like 3 weeks out from a bodybuilding show. Just got to practice what you preach.

[MKW]

Am I the only one more into the turkey pasta dish than the DQ? That looks amazing.

[Balddude]

Well, its called "Moderation"
Having a free meal once a week wont kill you regardless of your goal unless you are like 3 weeks out from a bodybuilding show. Just got to practice what you preach.

Yeah man I hear you loud and clear on that. Definitely not doubting your consistency in your diet or anything man, you've obviously been making all the right moves so far!

[The Solution]

Am I the only one more into the turkey pasta dish than the DQ? That looks amazing.

So simple and easy!
Almond milk, Greek Yogurt, Cream Cheese, touch of shredded cheese, flour, and spices = done in 5 minutes.

Yeah man I hear you loud and clear on that. Definitely not doubting your consistency in your diet or anything man, you've obviously been making all the right moves so far!

Just about dedication and consistency. The ones who stay true to what they are setting out to achieve will find success.

[ShadowWolfe]

pasta made me hungry

[mivi320]

Pasta and squatz. Rinse, repeat.

[snrygo]

Pasta and squatz. Rinse, repeat.

now this i can agree wit

[The Solution]

The Strength Guys Squat Cycle
Week 3 Workout 3

5 Minute Warm-Up on Bike

Pull-Ups:
30 Reps over Various Sets and Grips

Heavy Back Squats
135 x 10
185 x 8
225 x 5
275 x 3
335 x 3 (6 Sets)

All time Beltless PR

Dumbbell Row:
50 x 15
85 x 10 (6 Sets)

Dumbbell Shoulder Press:
40's x 20
55's x 20 (4 Sets)

Close Grip Lat Pulldown: (4:0:1 Tempo)
100 x 12
130 x 12 (4 Sets)

DB Hammer Curl's // Super Set // EZ Bar Preacher Curl's:
40's x 8 (4 Sets) // 90 x 10 (4 Sets)

Post-Workout:

Chicken and Potatoes
Cinnamon Sugar Candied Sweet Potato with Chocolate Peanut Butter Protein Topping with Bananas and Honey
Chocolate peanut butter Protein Pudding Bowl with Berries, Bananas, Apples, and Apple Cinnamon Chex

[Ccm644]

Well done for hitting a new beltless PR
Nice food pictures too

[NaturalPursuit]

all time beltless PR....HELL.YEAH.

Seems like the Strength guys cycles are going great!

[The Solution]

all time beltless PR....HELL.YEAH.

Seems like the Strength guys cycles are going great!

Never would of thought squatting 5x a week would bring the results!

[scoveg13]

Never would of thought squatting 5x a week would bring the results!

Do you even experience doms at this point?

[deltpecx]

Never would of thought squatting 5x a week would bring the results!

Do you even experience doms at this point?

^^^
This! Do your legs recover?

[dchan8]

Do you even experience doms at this point?

I think the more important question is: can you even feel your legs at this point?
Great work ethic, very much respect for your determination. As you have said several times, as long as you stick with the plan you should see the results you want.

[B Con]

Congrats on the PR Bob. Moving serious weight.

[Shazriki]

Great stuff on those squats Bob, beltless just adds another dimension to the satisfaction!

[The Big Sleep]

Good shizz on the PR B, growing the wheels!

[The Solution]

Good shizz on the PR B, growing the wheels!

yes Sir! That way i can catch up with you when we train @ Thea rnold./

Great stuff on those squats Bob, beltless just adds another dimension to the satisfaction!

Quoted for truth.

Congrats on the PR Bob. Moving serious weight.

Catching ya B!

I think the more important question is: can you even feel your legs at this point?
Great work ethic, very much respect for your determination. As you have said several times, as long as you stick with the plan you should see the results you want.

Of course i can.. Rumble Rolling and mind over matter = #1 factor. So what.. my legs are supposed to hurt.. Get over it.. Gotta push past the pain to grow a bit.

^^^
This! Do your legs recover?

If my legs did not recover would i be pushing PR's?
Lets consider that Mr. I increase my protein by 150g on refeeds

Do you even experience doms at this point?

Legs are trashed, no excuses to put in work though.
Sholders and Lower back are also tense.. Another reason my lower back is hurting is due to how much i weight now (around 175) the heaviest i have been in around 2 years... not always real comfy.

[psychodiver9]

Which rumbl roller do you have? I need an upgrade in the roller del

[The Solution]

Which rumbl roller do you have? I need an upgrade in the roller del

I dont.. my gym does.. its a long black one (about 2 feet long)

[psychodiver9]

I dont.. my gym does.. its a long black one (about 2 feet long)

Black was what I needed. I'm debating on black or blue

[The Solution]

Black was what I needed. I'm debating on black or blue

Color does not matter, those little spikes on them do! They make it so much more painful (in a good way) compared to foam rolling. Night and day difference.

IT Bands, Glutes, Hamstrings, Quads, lower back, mid back, and around my lats/shoulders/traps.

Tomorrow an off day i will probably hammer out around 30-45 minutes of rumble rolling. It has helped 10 fold on recovery, flexibility, and overall aid in squatting.

[psychodiver9]

Actually it does. The black is firmer than the blue.

[determined4000]

PRzzzzzzzzz

[AFdave]

its a long black one (about 2 feet long)

That's what she said?