The Hunger for Success: The Solution's Offseason

[The Solution]

Moving through different phases and super compensation and backing down
frequency is pretty typical at 2x a week sometimes 3x a week
a body part

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 2 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Lying Leg Curls: (1:2:1:2)
125 x 10 (3 Sets)


A1: Abductors: (3:1:1:1)
130 x 15 (2 Sets)
145 x 10 (1 Set)


A2: Adductors: (3:1:1:1)
130 x 15 (2 Sets)
140 x 10 (1 Set)


Barbell Squat: (1:1:1:1)
320 x 6 (3 Sets)


Deficit Stiff Leg Deadlifts (Standing on a 2" Box) : (2:1:1:1)
185 x 6 (3 Sets)


Leg Extension: (2:2:2:1)
50 Each Leg x 12 (3 Sets)


Reverse HyperExtensions: (1:1:1:1)
BW x 10 (3 Sets)


Post-Workout:


Cellucor PB Marshmallow Brown Sugar Mugcake:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 2 Day 3


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Chest Supported Pronated Machine Rows: (2:1:1:1)
1 Plate + 25 x 10 (5 Sets)


Single Arm Underhand Pulldowns: (1:2:1:2)
25 Each Hand x 15 (3 Sets)


Bodyweight Hyperextension: (1:1:1:1)
BW x Failure (3 Sets)


A1: Chest Supported Rear Delt DB Raise: (2:1:1:1)
20's x 15 (3 Sets)


A2: Partial Rear Delt Swings: (2:1:1:1)
20's x 15 (3 Sets)


A3: Single Arm Side Lateral Raises: (2:1:1:1)
25's x 10 (3 Sets)


B1: Rope pressdown: (1:1:1:1)
130 x 15 (4 Sets)


B2: Cable Hammer curl: (1:1:1:1)
50 x 10 (4 Ses)


B3: BW Dips: (1:1:1:1)
BW x 10 (4 Sets)


B4: EZ bar curls: (1:1:1:1)
50 x 15 (4 Sets)


Post-Workout:




General Tso Chicken + Shrimp Eggroll:

[The Solution]

Trained out of town with Coach Austin Stour and his wife Jerica:





Team Integrated Muscle and Health LLC
Mesocycle #26
Week 2 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Close Grip Pulldowns:
140 x 10 (3 Sets)
140 x 10 ---> 100 x 8 --> 80 x 12


Smith Barbell Rows:
3 Plates x 12 --> 2 Plates x 15 Rest Pause 10 Reps


Rack Pulls: (2 inch below knee cap)
225 x 6
315 x 6
405 x 2


Stretchers:
90 x 15 (3 Sets)


Hammer Curls: (3:1:1:1)
40's x 15 (3 Sets)


Close Grip Pushdown:
150 x 15 (3 Sets)


Single Arm Pushdown:
50 Each Hand x 15 (3 Sets)


Single Arm Preacher Curl:
40 Each Hand x 15 (3 Sets)

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 2 Day 5


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)




Incline Bench Press: (2:1:1:1)
225 x 6 (3 Sets)
235 x 5 (1 Set)


Flat DB Bench Press: (2:1:2:1)
90's x 10 (3 Sets)


Pec Dec: (2:2:2:2)
110 x 12 (3 Sets)
110 x Failure (1 Set)


Standing Overhead Rack Press: (1:1:1:1)
*30 Second Rest*
95 x 6
100 x 6
105 x 6
115 x 6
135 x 6


Bodyweight Dips:
BW x Failure (3 Sets)


Rope Pressdown: (1:1:1:1)
130 x 12-15 (3 Sets)


A1: Seated Calf Raise (1:2:1:2)
2 Plates x 10 (2 Sets)


A2: Donkey Calf Raise (1:2:1:2)
3 Plates x 10 Reps (2 Sets)


A3: Leg Press Calf Raise (1:2:1:2)
4 Plates x 10 (2 Sets)


Post-Workout:




Ye Old Sweet Shop Cookies:
Monster, PB Chip, Oatmeal Raisin, Rocky Road, Brownie Filled, PB Filled, Polka Dot, Butter Almond Toffee, Chocolate Chip:

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 1


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Lying Leg Curls: (1:2:1:2)
130 x 10 (3 Sets)


A1: Abductors: (3:1:1:1)
130 x 15 (2 Sets)
145 x 10 (1 Set)


A2: Adductors: (3:1:1:1)
130 x 15 (2 Sets)
140 x 10 (1 Set)


Barbell Squat: (1:1:1:1)
330 x 6 (3 Sets)


Deficit Stiff Leg Deadlifts (Standing on a 2" Box) : (2:1:1:1)
185 x 6 (3 Sets)


Leg Extension: (2:2:2:1)
50 Each Leg x 12 (3 Sets)


Reverse HyperExtensions: (1:1:1:1)
BW x 10 (3 Sets)


Post-Workout:




Cellucor Cinnamon Swirl 2 Minute pancake:

[BeastFitness]

Glad you and Austin had a good time! Workouts are always on point in here

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 2


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Chest Supported Pronated Machine Rows: (2:1:1:1)
1 Plate + 30 x 10 (5 Sets)


Single Arm Underhand Pulldowns: (1:2:1:2)
25 Each Hand x 15 (3 Sets)


Bodyweight Hyperextension: (1:1:1:1)
BW x Failure (3 Sets)


A1: Chest Supported Rear Delt DB Raise: (2:1:1:1)
20's x 15 (3 Sets)


A2: Partial Rear Delt Swings: (2:1:1:1)
20's x 15 (3 Sets)


A3: Single Arm Side Lateral Raises: (2:1:1:1)
25's x 10 (3 Sets)


B1: Rope pressdown: (1:1:1:1)
130 x 15 (4 Sets)


B2: Cable Hammer curl: (1:1:1:1)
50 x 10 (4 Ses)


B3: BW Dips: (1:1:1:1)
BW x 10 (4 Sets)


B4: EZ bar curls: (1:1:1:1)
50 x 15 (4 Sets)


Post-Workout:


French Dip + French Fries:

[BeastFitness]

You need more french fries on that plate dude!

[The Solution]

Its an XL plate

You need more french fries on that plate dude!

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 3


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Pull-Ups:
3 Sets to Failure


Deadlift: (1:1:1:1)
315 x 6 (3 Sets)
325 x 5 (1 Set)


Braced DB Rows: (1:1:1:1)
40's x 10 (2 Sets)
40's x Failure (1 Set)


DB Shrugs: (2:1:2:1)
95's x 10 (4 Sets)


Hammer Curls: (3:1:1:1)
20's x 8
25's x 8
30's x 8
35's x 8
40's x 8


EZ Bar Curls: (2:1:1:1)
55 x 15 (2 Sets)
55 x 15 --> 40 x 10 --> 30 x 12


A1: Cable Crunch
70 x 15 (3 Sets)


A2: Hanging Leg Raise
BW X 15 (3 Sets)


Post-Workout:


Chocolate French Toast with a Cookies and Cream Skinny Cow

[BeastFitness]

Pull ups to failure will kill those lats

around what RPE do you begin to feel the tension transfer from lats to arms (if at all)

[The Solution]

When I go thumbless grip the forearm carry over is really reduced
typically i feel forearms in dumbbell rows or primates rows after a rpe
of 8-10

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 4


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)




Incline Bench Press: (2:1:1:1)
225 x 6 (3 Sets)
235 x 5 (1 Set)


Flat DB Bench Press: (2:1:2:1)
95's x 10 (3 Sets)


Pec Dec: (2:2:2:2)
115 x 12 (3 Sets)
115 x Failure (1 Set)


Standing Overhead Rack Press: (1:1:1:1)
*30 Second Rest*
95 x 6
100 x 6
105 x 6
115 x 6
135 x 6


Bodyweight Dips:
BW x Failure (3 Sets)


Rope Pressdown: (1:1:1:1)
130 x 12-15 (3 Sets)


A1: Seated Calf Raise (1:2:1:2)
2 Plates x 10 (2 Sets)


A2: Donkey Calf Raise (1:2:1:2)
3 Plates x 10 Reps (2 Sets)


A3: Leg Press Calf Raise (1:2:1:2)
4 Plates x 10 (2 Sets)


Post-Workout:




New Orleans Ice Cream Company Cajun Rum Raising

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #26
Week 3 Day 5


Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)


Lying Leg Curls: (1:2:1:2)
130 x 10 (3 Sets)


A1: Abductors: (3:1:1:1)
130 x 15 (2 Sets)
145 x 10 (1 Set)


A2: Adductors: (3:1:1:1)
130 x 15 (2 Sets)
140 x 10 (1 Set)


Barbell Squat: (1:1:1:1)
320 x 6 (3 Sets)


Deficit Stiff Leg Deadlifts (Standing on a 2" Box) : (2:1:1:1)
185 x 6 (3 Sets)


Leg Extension: (2:2:2:1)
50 Each Leg x 12 (3 Sets)


Reverse HyperExtensions: (1:1:1:1)
BW x 10 (3 Sets)


Post-Workout:




Cellucor Red Velvet cake batter patriotic Brownie