The Hunger for Success: The Solution's Offseason

[AustrianOakJr]

Bout time you got yer ass back in the gym.....

Nice squats!

[ShadowWolfe]

Impressive form on those squats. 2x BW for 10 is nice work. Your 1RM must be quite high now.

[NaturalPursuit]

Thanks man, good to be back. the break certainly made me feel 100x better mentally and physically. I slept so well the last few days it was unreal

Great to hear man! It showed on those squats!!! Off days are such a love/hate relationship lol

[The Solution]

Bout time you got yer ass back in the gym.....

Nice squats!

\

haha welcome Chef!

Impressive form on those squats. 2x BW for 10 is nice work. Your 1RM must be quite high now.

Thats the goal. Stronger Stronger and Showing it on the stage next time i compete!

Great to hear man! It showed on those squats!!! Off days are such a love/hate relationship lol

Gotta Take the time off and realize we grow best

- Eating
- Sleeping

Rest is vital to growth.

[The Solution]

Push Workout
(Chest/Shoulders/Triceps)

*** New Program Starts Tomorrow ( Will get Details later tonight.. Focus will be on Back with Higher Frequency )

5 Minutes on Bike to Warm-Up

Pull-Ups:
30 Reps Over Various Sets/Grips

**A1/A2, B1/B2, C1/C2 = Superset or done together

A1: Dumbbell Bench Press (85% at 3 Reps)
100's x 3 (3 Sets)
110's x 3
120's x 3
130's x 3
ALL TIME PR

A2:Speed DB Bench Press (35% at 5 Reps)
45's x 5 (6 Sets)

Dumbbell Floor Press: (70% at 5 Reps)
80's x 5 (4 Sets)

B1:Hammer Strength Lateral Raises:
90's x 10 (4 Sets)

B2: Band Pull-Aparts
Band x 20 (4 Sets)

C1: Hammer Strength Dip Machine:
3 Plates/Side x 15 (4 Sets)

C2: Cable Skullcrusher:
95 x 10 (4 Sets)

Post-Workout:

Breakfast Scramble of Eggs, Hashbrowns and Veggies
Peanut butter Protein Pudding with Strwaberries
Sweet Potato Bread with Peanut Butter Frosting and Bananas

[mivi320]

Back on the grind. Let's go.

[offroadatv200]

Congrats on the PR man.

Keep up the good work!

[The Solution]

Back on the grind. Let's go.

Got to keep growing! Right with ya Mike.

Congrats on the PR man.

Keep up the good work!

Thanks brother. Welcome in here!

[deltpecx]

All time PR, home made baked goods...life is good!

Congrats!

[triplewhammy]

The Flat DB Pressing is highly legit.

[AllGenetix]

do you get a spot to get the DB's in place or do you start from a dead stop on the chest as you rock back with them?

[The Solution]

do you get a spot to get the DB's in place or do you start from a dead stop on the chest as you rock back with them?

I have someone bump me up, the 3 reps were smooth I could
Of hit the 140's but played it safe

[scoveg13]

damn nice PR Bob! Looking forward to hearing about the new program

[The Big Sleep]

Strong fucking DB Presses

[NaturalPursuit]

Damn! Strong pressing man! Completely awesome using 130's!!!!

[wrkoutfrq]

fuuuuuuuu.... do want that pressing power....

[Shazriki]

Hey dude, looks someone is pressing some insane weight here, just sayin'

[The Solution]

The Strength Guys
Deadlift Cycle/Program
Day 1 Week 1

5 Minutes on Bike to Warm-Up

** Note - A1/A2 are Supersetted

Pull-Ups:
30 Reps over various sets/grips:

Deadlifts ((10 Reps @ 60%)
225 x 10 (6 Sets)

Conventional Stance:

http://www.youtube.com/watch?v=MpzLfaUirII


http://www.youtube.com/watch?v=qb***-jLnRk

the stars are the letters fag

Sumo Stance video will not load because of 3 letters in the title for it, but it can be found on my BKUPNIEWSKI Youtube Page..

Barbell Row: (15 Seconds Rest)
155 x 3 (12 Sets)

Reverse Grip Pulldown: (3 second Negative, 2 Second Hold, 1 Second Concentric)
120 x 6 (5 Sets)

A1umbbell Pullover (3 second Negative, 2 Second Hold, 1 Second Concentric)
40's x 10 (5 Sets)

A2: Cable Rope Hammer Curl (3 second Negative, 2 Second Hold, 1 Second Concentric)
35 x 10 (5 Sets)


Please Help and Critique my DL Form being it is my worst lift.

Post-Workout:

Cinnamon Swirl Oatmeal No-Bake Cookies:

[triplewhammy]

For the deadlifts, I'd say too much bending not enough crouching.

No-bakes look delish.

[Bonkies]

sumo's looked really good man, do you pull more in that stance?

[The Big Sleep]

For the deadlifts, I'd say too much bending not enough crouching.
.

This. Looks like you're almost doing SLDLs, get that butt down

[The Solution]

sumo's looked really good man, do you pull more in that stance?

hard to say because DL is my worst lift by far.

This. Looks like you're almost doing SLDLs, get that butt down

Any other tips/pointers for this?

[B Con]

This. Looks like you're almost doing SLDLs, get that butt down

I agree with this. Sit back more IMHO.

Great work Bob. 6 sets of that is brutal.

[MITCHAPAL00ZA]

yeah ill parrot what the others are saying about getting your hips down more. other than that they do look really solid to me...them no bakes looking delicious as well

[determined4000]

Bob you say DL is your worst life. Do you think what lifts anyone does comparably better with (personally I do have always had better DLing numbers and crappy benching numbers) is mostly genetic or based on routine?

[triplewhammy]

Butt down, head up for the deads. It should be one fluid motion. What you are doing is two motions: you are starting by extending your legs, then finishing by pivoting at the hips. One fluid motion should resemble an accordion or a spring. All the extension and compression of the lift should happen in a vertical line (as best as possible) with only minimal pivoting.

[ShadowWolfe]

The video by smittydiesel on YouTube for dead lifting is a great video. Shows about getting your hips down. The video really helped my form and has improved my numbers and saved my back.

[ThousandEyes]

I remember what my football coach said the few times we did deads or something similar.

Keep looking up at the ceiling and pull back. Forces your chest up and shoulder blades back. Whenever I see my form getting bad I remember that and it always fixes it.

[Frankdaddy]

FOr full body effort you have to get the hips down and pull. I am bad for hips rising to fast, but one thing I do is focus on pulling back and the bar sliding up my shins, a lot lean forward and pull and ends up being more of a stiff leg movement. GOtta be careful, sometimes it feels like you are gonna fall back if the weight is too light

[The Solution]

Bob you say DL is your worst life. Do you think what lifts anyone does comparably better with (personally I do have always had better DLing numbers and crappy benching numbers) is mostly genetic or based on routine?

You mean lift?

Butt down, head up for the deads. It should be one fluid motion. What you are doing is two motions: you are starting by extending your legs, then finishing by pivoting at the hips. One fluid motion should resemble an accordion or a spring. All the extension and compression of the lift should happen in a vertical line (as best as possible) with only minimal pivoting.

And how would be the best way to fix this? Thats the problem at hand we are trying to correct. should i sit down further or push my butt back further?

The video by smittydiesel on YouTube for dead lifting is a great video. Shows about getting your hips down. The video really helped my form and has improved my numbers and saved my back.

I will have to find it.. if you could embed it in here that would be great!

I remember what my football coach said the few times we did deads or something similar.

Keep looking up at the ceiling and pull back. Forces your chest up and shoulder blades back. Whenever I see my form getting bad I remember that and it always fixes it.

As much as i try to place the focus on my heels and squeezing my glutes it doesnt seem to always work out that way haha

FOr full body effort you have to get the hips down and pull. I am bad for hips rising to fast, but one thing I do is focus on pulling back and the bar sliding up my shins, a lot lean forward and pull and ends up being more of a stiff leg movement. GOtta be careful, sometimes it feels like you are gonna fall back if the weight is too light

Thats exactly what i try and do, as Rippletoe states in setting up get it right in the middle of your foot (Disect your foot) slightly bend at your knee and then pull back, whcih i try and replicate. Easier said than done. I am all for good videos or links to articles to help.