The Hunger for Success: The Solution's Offseason

[AdamWW]

Your "junk bowls" are inspiring... need to make me some a those!

[The Big Sleep]

I think this is a decent question for the Q&A. something along the lines of "how often do you deload and how do you know if you are overtraining?".

Listen to the podcast in my sig; around 33:20 theres a good explanation of this

[The Solution]

Your "junk bowls" are inspiring... need to make me some a those!

Your bulking man and need kcals eat up

Listen to the podcast in my sig; around 33:20 theres a good explanation of this

Speaking if podcast after your finals you should have one to publish between me and you

[fltallpaul]

I can finally come into your thread and look at food, keep up the great work!

[The Solution]

The Strength Guys Squat Cycle
Week 1 Workout 2

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets/Grips

Front Squat: (55% Aim for 20 Reps):
Bar x 10
95 x 20
135 x 20 (6 Sets)
** 90 Seconds of Rest between Sets

Standing Military Press: (5 Reps @ 80%)
95 x 5
135 x 5 (6 Sets)

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)
10 Pounds x 5 Reps Each Way
15 Pounds x 5 Reps Each Way (4 Sets)

Dumbbell Skull Crushers // Superset // Diamond Grip Push-Ups:
40's x 10 (3 Sets) // Bodyweight x 15 (3 Sets)

** Killer Workout, Front Squats had my quads on fire with 90 Second Rest Time, Rest of the workout ran smooth, progression will get harder as the weeks go on, for now this one had me swamped! Came home and feasted!

Post-Workout:

Mini Peanut Butter and Cinnamon Spice Pumpkin Loaves

[mivi320]

Beast mode activated.

Recipe for those pumpkin loaves?

The Strength Guys Squat Cycle
Week 1 Workout 2

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets/Grips

Front Squat: (55% Aim for 20 Reps):
Bar x 10
95 x 20
135 x 20 (6 Sets)
** 90 Seconds of Rest between Sets

Standing Military Press: (5 Reps @ 80%)
95 x 5
135 x 5 (6 Sets)

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)
10 Pounds x 5 Reps Each Way
15 Pounds x 5 Reps Each Way (4 Sets)

Dumbbell Skull Crushers // Superset // Diamond Grip Push-Ups:
40's x 10 (3 Sets) // Bodyweight x 15 (3 Sets)

** Killer Workout, Front Squats had my quads on fire with 90 Second Rest Time, Rest of the workout ran smooth, progression will get harder as the weeks go on, for now this one had me swamped! Came home and feasted!

Post-Workout:

Mini Peanut Butter and Cinnamon Spice Pumpkin Loaves

[The Solution]

Beast mode activated.

Recipe for those pumpkin loaves?

Usual Loaf Recipe

120g Flour/Pancake mix
8g SF/FF Pudding
Baking Powder
Splenda
Cinnamon
Whey -- (can add if you want vanilla works well)
1/2 cup milk
50g Greek Yogurt
1 Egg
2 Whites

Then add:
Pumpkin for Pumpkin (50-75g gives enough flavor/texture) be careful more will make it too mushy and not thick like a batter.
Peanut Butter - Pb2 (10-15g works)

I should put My loaf recipe on copy/paste i get it often haha

[scoveg13]

You've probably answered this before, but why do you do pullups every single workout? Also, why don't you ever bump up the reps to say 35,40 etc? Anyway, keep up the good work man! Those front squats seem brutal!

[The Solution]

You've probably answered this before, but why do you do pullups every single workout? Also, why don't you ever bump up the reps to say 35,40 etc? Anyway, keep up the good work man! Those front squats seem brutal!

I do 30 as a warm up something my trainer Jason Theobald has suggested to being up my back
No worries

[MITCHAPAL00ZA]

20 rep front squats, my gawd. I usually end my leg sessions with a light set of 20-rep back squats and im shot. 6 sets of them front squat style? you're a better man than I....
anyway can I get that loaf recipe?

[B Con]

Man oh man. You are gonna definitely need those loaves after all that volume. Great work Bob.

[therockap1]

The Strength Guys Squat Cycle
Week 1 Workout 2

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets/Grips

Front Squat: (55% Aim for 20 Reps):
Bar x 10
95 x 20
135 x 20 (6 Sets)
** 90 Seconds of Rest between Sets

Standing Military Press: (5 Reps @ 80%)
95 x 5
135 x 5 (6 Sets)

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)
10 Pounds x 5 Reps Each Way
15 Pounds x 5 Reps Each Way (4 Sets)

Dumbbell Skull Crushers // Superset // Diamond Grip Push-Ups:
40's x 10 (3 Sets) // Bodyweight x 15 (3 Sets)

** Killer Workout, Front Squats had my quads on fire with 90 Second Rest Time, Rest of the workout ran smooth, progression will get harder as the weeks go on, for now this one had me swamped! Came home and feasted!

Post-Workout:

Mini Peanut Butter and Cinnamon Spice Pumpkin Loaves

Killer front squats and loving the food porn!!!

[therockap1]

Usual Loaf Recipe

120g Flour/Pancake mix
8g SF/FF Pudding
Baking Powder
Splenda
Cinnamon
Whey -- (can add if you want vanilla works well)
1/2 cup milk
50g Greek Yogurt
1 Egg
2 Whites

Then add:
Pumpkin for Pumpkin (50-75g gives enough flavor/texture) be careful more will make it too mushy and not thick like a batter.
Peanut Butter - Pb2 (10-15g works)

I should put My loaf recipe on copy/paste i get it often haha

I know what I'm making this weekend

[The Big Sleep]

Speaking if podcast after your finals you should have one to publish between me and you

Next Monday it should be up on MachineMuscle, if not tell Kyle to hurry his arse up

[The Solution]

Next Monday it should be up on MachineMuscle, if not tell Kyle to hurry his arse up

Kyle had to cancel his trip to meet up today. he has a huge project to work on and going home to see his family this weekend, i would not rush things. he is pretty dang busy.

[RichInMuscle]

For food.
Love your work.

[NaturalPursuit]

liking that squat cycle! those fronts squats...legs musta been ready to EXPLOOODE!!!!

[triplewhammy]

I'm new to the whole "junk bowl" thing but it does look interesting... (although doesn't it cut up your gums trying to bite into a bunch of jagged stuff...? LOL)

[Frankdaddy]

I'm new to the whole "junk bowl" thing but it does look interesting... (although doesn't it cut up your gums trying to bite into a bunch of jagged stuff...? LOL)

Put food in and enjoy slowly...no problems

[dchan8]

I'm new to the whole "junk bowl" thing but it does look interesting... (although doesn't it cut up your gums trying to bite into a bunch of jagged stuff...? LOL)

Nah, the sludge moistens the cereal a bit when mixing everything together. Think of it like cereal and yogurt/cottage cheese... of course, if you wait too long, everything gets all soggy

[The Solution]

The Strength Guys Squat Cycle
Week 1 Workout 3

3 Stop Back Squats ( 1/4 Way down --> Pause --> 1/2 Way Down --> Pause --> All the way down ---> Pause .... Explode up) @ 75%
135 x 10
185 x 8
225 x 5 (6 Sets)

Just like in the video:

http://www.youtube.com/watch?v=7Qss1f7HlqI

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
120 x 12 (4 Sets)

DB Hammer Curl's // Super Set // EZ Bar Preacher Curl's:
40's x 8 (3 Sets) // 90 x 10 (3 Sets)

Post-Workout:

Cinnamon Spice Peanut Butter Pumpkin Mini Cakes

Nah, the sludge moistens the cereal a bit when mixing everything together. Think of it like cereal and yogurt/cottage cheese... of course, if you wait too long, everything gets all soggy

Bingo, keep the cereal on top and no soggyness

Put food in and enjoy slowly...no problems

Of course!

I'm new to the whole "junk bowl" thing but it does look interesting... (although doesn't it cut up your gums trying to bite into a bunch of jagged stuff...? LOL)

Get with it son!

liking that squat cycle! those fronts squats...legs musta been ready to EXPLOOODE!!!!

Only way to train

[AdamWW]

I need to try and bake some of these cakes and loafs... baked goods = hhnnnnnnng to me.. man oh man.

[The Big Sleep]

Them wheels be growing!!!!

[Rog447]

Them wheels be growing!!!!

They should be....im in pain just reading all these squats he's doing .

[The Solution]

I need to try and bake some of these cakes and loafs... baked goods = hhnnnnnnng to me.. man oh man.

Chef bob never dissapoints! Baking is cake!

Them wheels be growing!!!!

They should be....im in pain just reading all these squats he's doing .

No Pain no gain, we will find out after these 4 weeks what happened.

[neddo]

in?

[The Solution]

in?

Welcome! I must know you from somewhere!

[AdamWW]

full diet for the day in log... just for you big guy

[DiamondMaker]

The Strength Guys Squat Cycle
Week 1 Workout 3

3 Stop Back Squats ( 1/4 Way down --> Pause --> 1/2 Way Down --> Pause --> All the way down ---> Pause .... Explode up) @ 75%
135 x 10
185 x 8
225 x 5 (6 Sets)

D

Damn those look rough. In (late) on this bitch.

[The Solution]

The Strength Guys Squat Cycle
Week 1 Day 4

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets and Grips

Military Speed Squat (explosive squats with no rest in between reps, perform 1 partial rep, 1 half rep and 1 full rep and keep rotating in that order as fast as possible, varies tension on the muscle due to the different depths)
**Similar to the Military Stop Squats but with no Rest**

30 Seconds Timed Squats @ 40 Percent
Bar x 30 Seconds
105 x 30 Seconds (6 Sets)


http://www.youtube.com/watch?v=7Qss1f7HlqI
Just like these, but done with no rest/pause. Very explosive.

Bench Press: (5 Reps @ 80%)
135 x 10
185 x 8
245 x 5 (5 Sets)

Hammer Strength Machine Fly: (4:0:1 Tempo)
85 x 12
100 x 12 (4 Sets)

Dumbbell Delt Complex (5 Side Laterals, 5 Front Laterals, 5 Rear Delt Laterals)
10's x 5
15's x 5 (4 Sets)

Cable Skullcrusher (4:0:1 Tempo) // Superset // Diamond Grip Push-Up:
90 x 10 // 20 Push-Ups
120 x 10 // 20 Push-Ups (4 Sets)

Post-Workout:
Chicken Bacon Ham and Cheese Omelette, hashbrowns, and Peanut Butter Pumpkin Pancake with Syrup and Banana's