The Hunger for Success: The Solution's Offseason

[The Solution]

The Strength Guys Squat Cycle
Week 3 Day 5

5 Minutes on Bike to warm up Legs

Pull-Ups:
30 Reps over Various Sets/Reps

Squat: (60% for 20 Reps) *** 90 Seconds Rest ***
Bar x 10
135 x 10
190 x 20 (6 Sets)

** Smoked....

Close Grip Lat-Pulldown (4:0:1 Tempo)
100 x 10
120 x 10(4 Sets)

Wide Grip Cable Row: (4:0:1 Tempo)
100 x 10
120 x 10 (4 Sets)

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

Dumbbell Bicep Curl (4:0:1 Tempo) // Superset // Hammer Strength Machine Preacher Curls (Explosive)
1 - Warm Up
35's x 10 (4 Sets) // 1 Plate x 20 (4 Sets)

Post-Workout:

Pumpkin Pie Baked Oatmeal Loaf:


Pumpkin Pie Baked Oatmeal topped with peanut butter Protein Pudding, Honey, and Banana's

[mivi320]

Your squat numbers (wt and reps) are increasing each session. Awesome. Food and lifting looking GREAT.

[Balddude]

Insane squatting volume man, obviously still killin' it man!

[The Solution]

Insane squatting volume man, obviously still killin' it man!

Just putting in work and trying to grow!

Your squat numbers (wt and reps) are increasing each session. Awesome. Food and lifting looking GREAT.

If weight on the bar is rising, something is working!

[Sean26607]

subd

[NaturalPursuit]

If weight on the bar is rising, something is working!

SICK quote

[The Solution]

SICK quote

Got to learn this though while getting stronger is awesome I have to remember in bodybuilding if
I don't look big
It means nothing

[BigBoLuke93]

Got to learn this though while getting stronger is awesome I have to remember in bodybuilding if
I don't look big
It means nothing

You taking shots here bro??

Do you have a goal weight for this off-season, or just bulking to a certain date or BF%, etc..?


Also, I know you've posted it a bunch, in many parts of the forum... but BB.com's search function is legit down (srs) --> What's your loaf recipe again

Think I might try it out.

[scoveg13]

You've got to be nearly done with the 30 day squat routine, right?

[The Big Sleep]

brutal squatting Bob, keep at it bud

[The Solution]

You taking shots here bro??

Do you have a goal weight for this off-season, or just bulking to a certain date or BF%, etc..?

Also, I know you've posted it a bunch, in many parts of the forum... but BB.com's search function is legit down (srs) --> What's your loaf recipe again

Think I might try it out.

1) there is no goal weight, its whatever you need to be competiive as a middle for me right now. The cutoff is 176, my cutoff for LW was 154.. so consider 22 pounds of LBM, its gonna take many years of growing to gain some adequate LBM to fill out my frame... wont be a while for the stage..

Loaf-
120g Flour
1 egg
2 whites
1 scoop whey
1/2 cup Almond Milk
2 tbsp Greek Yogurt
1 tsp Baking powder
8g SF/FF pudding
Dash Splenda
Dash Cinnamon

NOTE: Numerous substitutions/variations can be made

You've got to be nearly done with the 30 day squat routine, right?

Look at my workouts see how they are labeled Week/Day. This is week 4 coming up. the last week.

brutal squatting Bob, keep at it bud

Mentally and Physically its catching up.. gotta push hard this week.

[audieswu]

Damn that bread looks nom nom nom

Subbed!

[The Solution]

Damn that bread looks nom nom nom

Subbed!

BTK in the house!

[ThailandBrah]

If your abs dont come in for further shows have you considered implants?

[determined4000]

If your abs dont come in for further shows have you considered implants?

you consider a brain transplant?

[ThailandBrah]

you consider a brain transplant?

If the results from it are better than the one I currently have then yes I would. It was a serious question.

I will be the one to point out the elephant in the room. To compete and win on stage one must have visible and defined abs. My question has no emotion involved in it, nor am I trying to prove anything or make him feel bad. I am just generally curious.

[determined4000]

If the results from it are better than the one I currently have then yes I would. It was a serious question.

so you do need one

[ThailandBrah]

so you do need one

well if you think that I need one, then I guess thats true in your reality

[Verint]

well if you think that I need one, then I guess thats true in your reality

thats true in my reality too

[determined4000]

well if you think that I need one, then I guess thats true in your reality

I least I live in reality

[ThailandBrah]

Not very nice guys. I mean it was a simple question, next time I will take it to PM. Let this not be about me, this is about the Solutions offseason progress and his future competitions.

[AdamWW]

Hey Bob... you know, in recognition of Hostess going under.. I think you should make mini-loafs with protein fluff filling, etc.... then post THAT recipe

I'd definitely try to make those!

[determined4000]

Hey Bob... you know, in recognition of Hostess going under.. I think you should make mini-loafs with protein fluff filling, etc.... then post THAT recipe

I'd definitely try to make those!

The protein Twinkie

[Frankdaddy]

LOL lawddddd. I know you meant well, but honestly think about it, have you ever seen a bodybuilder right before the stage my dude? The skin and muscles are literally popping and everything shows, especially the bright lights under. If ab implants were possible, which I would never imagine being possible due to structural issues and flexibility problems, but they would be extremely obvious even more than lack of detailed abs. The fact is Bob just needs to grow them, and they will define more than now, but he knows they are genetic disadvantage just like some people have a lack of quad sweep, high calve insertions, etc...

[The Solution]

The Strength Guys Squat Cycle
Week 4 Day 1

5 Minute Warm Up on Bike

Pull-Ups:
30 Reps over various grips and Sets

3 Stance Back Squats (2 Sets Narrow, 2 Sets Shoulder With, 2 Sets Very Wide) ((85% @ 6 Reps))
135 x 10
185 x 8
285 x 6 (6 Sets) (2 Narrow, 2 Shoulder, 2 Wide)

285 x 15
**** ALL TIME PR

+10 Pounds

Close Grip Seated Cable Row (4:0:1 Tempo)
100 x 10
125 x 10 (6 Sets)

+5 Pounds

Wide Grip Lat Pull-Down (4:0:1 Tempo)
100 x 10
125 x 10 (4 Sets)

+5 Pounds

Dumbbell Shoulder Press (4:0:1 Tempo)
50's x 10
60's x 10
70's x 10 (4 Sets)

Single Arm Standing Cable Curl (3 Second Negative) // Superset // Reverse EZ Bar Curl (Explosive)
1 Warm Up
20 x 10 (4 Sets) // 60 x 20 (4 Sets)

** Final Week of the 4 week Squat Program, may take some time off after its done, Physically and Mentally getting beat up here. Shoulders and lower back are feeling some heat, btu then again the heavier i do get the more stress it puts on my lower back making it tighter. Overall pushing hard and seeing gains! Lets roll!

Will be in Pittsburgh this weekend seeing family, so no excuses to miss workouts. Will be hitting a workout on Saturday with a guy from BB.com (Usawinston)


Post-Workout:

Beef Bacon, Potato and Cheese Fritatta with hot Sauce,
Peanut Butter and Chocolate French Toast with Honey, Berries, and Bananas

[psychodiver9]

Solid progress. You deserve a break with this brutal routine

[The Solution]

Solid progress. You deserve a break with this brutal routine

A deload or time
Off may be in store

It will
Be 20 weeks this weekend since my show... So I need to practice what I preach

[Shazriki]

Deload could indeed in order. 20 weeks without any light lifting? Beast.

[triplewhammy]

Deload could indeed in order. 20 weeks without any light lifting? Beast.

I agree. That much Leg work no less.

[B Con]

You've definitely earned whatever time off or deload session you may get Bob. Keep up the great work.