Squat 3x5 or 5x5
Leg Press - 3x8-10
Leg Curl - 3x8-10

Then you can throw in some stiff leg deadlifts, leg extensions, seated leg curls etc as you feel. You HAVE to keep the squatting in there in some form or another. Calorie packed foods? Read this post I made a while back

http://www.formspring.me/MikeBeeBrah/q/248059281532783571

Also to any of my followers, Formspring is closing in a few weeks, and this profile will be deleted. Hit me up on Skype at mikebeebrah

Hahaha, are you fucking serious? Link

You shouldn't be THAT sore. Perhaps a bit of DOMS in the lower and upper back and a bit in the hammies is normal, but flat out being disabled? A Rack Pull is essentially just a partial deadlift in a rack, nothing special about it. Try to keep your form as close to the deadlift as practical. Also, the rack should be just below the knee, and the barbell should be deloaded onto the rack between each rep (let the bar sit on the rack)

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Do whichever you feel needs the most of your attention first. If your Overhead Press or Shoulders are lagging, give them preference, and vice versa with Benching or Chest.

Not really. I think as long as your protein is at least somewhere near what you require, your gains shouldn't suffer too much

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If I remember, "repair" lasts abouts 48-72 hours, so about 2-3 days. So from Sunday's workout, you will be repairing until mid-Tuesday to Wednesday. For simplicity, I'd just slightly lower calories and eat the same every day - I don't think there's either a need to go overboard with calories to bulk or cycle your calories due to when you train

I can't see the first half of this question

For sure, in fact, I'd like to chat with my followers and get to know them. Haha, don't worry about bugging me. I've answered over 5,000 questions, do you think I'm bugged? :P

Google "the repeated bout effect". Besides from that, foam rolling and deep tissue massage seems to work well for me

I've been close to deleting it because I find it to be an eternal distraction, and not all that helpful other than keeping in touch with people. I've decided to just use it like a social feed and post vids and pics that fans might enjoy

Add me on Skype at mikebeebrah or add me on Facebook, also at www.facebook.com/mikebeebrah. I'd rather talk to you on IM, than post something here. I know it may seem intimidating by my Formspring profile pic, but I'm actually a really, really, really (no seriously dude, it's hard as fuck to rustle my jimmies m8) chill dude. Just throw me an add and your name so I know who you are - the offer is always open

Are you asking for my personal opinion on peoples' Facebook's or the consensus? My personal opinion: I keep an eye out for troll accounts because I've had people leak my personal info before, but if you give me forewarning, I accept just about anyone. I don't really care if people have 2 friends or 2000, it's just a social networking site. However, I have had people judge me on my Facebook, since I hardly post anything there in the way of pictures or statuses, and if I do, it's done in an ironic way for laughs

Generally working a muscle that is damaged or strained while make it worse. I've found it's almost always better to rest the muscle, or at most do very light active recovery, if you want to properly bounce back from strains or injuries, in particular microtears or connective tissue problems

Yeah, should be about 90 degrees, if not just a tad past it. What you're looking at is if your upper arm is parallel with the ground. If it goes too far past that, you're doing a "deficit" bench. Think of a deficit deadlift, where you put blocks under your feet, and deadlift from a higher position (or lower bar placement, depending on which way you want to look at it). Same concept goes with the bench, if you go too far down, you're pushing the weight from a deficit - or from lower than parallel.

Tips for bench:
- Arch lower (upper lumbar and lower thoracic) spine off the bench. Keep your bum on the bench m8
- Keep a full chest - push your chest up and out like you're walking around like a sick cunt
- Tense traps and use them as the foundation for your upper body

Arching your back and pushing your chest out should mean that when your arms are at about 90 degrees, the bar shouldn't be so far from your chest. Think of the chest as the natural end of the range of motion when you're doing barbell bench. You can't have the bar go through your chest, right? So more or less, by arching your chest, you've made the range of motion smaller, but made yourself more mechanically strong while benching. Hope this helps m8

He was on copious amounts of steroids, so it's not going to happen natty. Go Google or YouTube his training style though, I'm sure I've seen a few vids floating around. How effective Mike's programs would be is another altogether

Read and research in an area, teach yourself a skill, set a routine, train

Not that I know of

Well I guess since you're benching 100lb, I'll assume that you're new to the gym. It takes a while for your body to adapt properly to the loads that you use when you train. It's likely that what you're seeing now is an instability due to:
- Your stabilising muscles not being developed, and/or,
- Your lack of motor control in the muscle, due to not having adapted to the loads on the form used in training

Both will come with time, I'm sure that within a few months you'll no longer be imbalanced. Just stick with it

Leg extensions, and 3 should be enough