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
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12-02-2012, 04:53 AM #1111
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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12-02-2012, 06:06 AM #1112
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12-02-2012, 07:16 AM #1113
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12-02-2012, 08:44 AM #1114
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12-02-2012, 08:45 AM #1115
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12-03-2012, 07:51 AM #1116
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12-03-2012, 08:12 AM #1117
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12-03-2012, 08:31 AM #1118
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.NASM Certified Personal Trainer and Nutritionist
Online Trainer/Coach - PM for Details/Inquiries
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12-03-2012, 10:27 AM #1119
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12-03-2012, 10:33 AM #1120
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12-03-2012, 01:23 PM #1121
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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
Look at my workouts see how they are labeled Week/Day. This is week 4 coming up. the last week.
Mentally and Physically its catching up.. gotta push hard this week.
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12-03-2012, 02:20 PM #1122
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12-03-2012, 05:37 PM #1123
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12-03-2012, 07:50 PM #1124
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12-03-2012, 07:54 PM #1125Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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12-03-2012, 08:01 PM #1126
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.
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12-03-2012, 08:18 PM #1127Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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12-03-2012, 08:27 PM #1128
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12-03-2012, 09:30 PM #1129
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12-03-2012, 09:38 PM #1130Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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12-03-2012, 09:43 PM #1131
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12-03-2012, 10:18 PM #1132
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12-03-2012, 10:25 PM #1133Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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12-03-2012, 11:40 PM #1134
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
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...
Team Norton
The Strength Guys
It's time to bring V2.0
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12-04-2012, 03:15 AM #1135
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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
Last edited by The Solution; 12-04-2012 at 01:52 PM.
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12-04-2012, 04:18 AM #1136
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12-04-2012, 07:38 AM #1137
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12-04-2012, 08:43 AM #1138
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12-04-2012, 08:50 AM #1139
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12-04-2012, 11:43 AM #1140
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