STRAIGHT POWER 10.0

1 REP MAX DEADLIFT ALL WEEKS Week 1: Sumo stance ; Pause 3 seconds at knee ; 1,1,1,1,1,1,1,1 Week 2: Sumo stance ; Off mats (knee height) ; 1,1,1,1,1,1,1,1 Week 3: Conventional stance ; Double overhand grip ; 1,1,1 1,1,1,1,1 Week 4: Sumo stance ; Regular rep from floor   5 Set Superset Dumbbell Split Squats (foot on bech): 10 reps each leg Barbell Weighted Lunges: 10 reps each leg   5 Set Superset 2 Arm Chest Supported Rows: 10 reps  (stretch then squeeze at top) 1 Arm Dumbbell Rows: 8 reps each arm Heavy   GPP -- 5 Sets Weighted Glute Ham Raises: 10 reps Band Good Mornings: 15-20 reps Ab Rope Pulldowns: 15 reps Toes to Bar: 10-15 reps   SLED WALK: 800 Meters 

Week 1: Incline Bench Press (narrow grip) ; 1 Pause rep + 1 Regular rep Max Week 2: Flat Bench Press (regular grip) ; 1 Pause rep + 1 Regular rep Max Week 3: Incline Bench Press (narrow grip) ; 1 Rep Max Regular rep Week 4: Flat Bench Press (regular) ; 1 Rep Max Regular rep   5 Set Superset Dumbbell Flat Bench Press: 8 reps Heavy Heavy Seated Rows: 12-15 reps   5 Set Superset Seated Rows ( with lat puldown bar wide): 10 reps each arm Deficit Push-ups: 20 reps   5 Set Superset Ring or Regular Dips: 10-15 reps Underhand Grip Pull-ups: 8 reps Weighted   GPP -- 4 Sets Back Extensions: 20 reps Band Good Mornings: 20 reps Ab Rope Pulldowns: 15 reps Ab Wheels: 15 reps   WALKING LUNGES: 400-800 Meters Weighted

3-5 Sets Glute Ham Raises: 2 sets of 5 reps Weighted Belt Squat - 2 minute marches Or Marching in place farmers walks heavy   3-5 Sets Weighted Step-ups Heavy (20" box): 20 reps Alternating reps Weighted Ab Rope Pulldowns: 15 reps with a Pause Ab Wheels: 15 reps   3-5 Sets Farmer's Carry: 200 ft. Sled Drag (Facing Sled): 200 ft.

BACK SQUAT -- ALL LOW BAR -- TO A 1 REP MAX ALL WEEKS Week 1: With 5 second Pause ; No Belt Week 2: With 5 second Pause ; With Belt Week 3: No Pause, No Belt Week 4: No Pause, With Belt   DEADLIFT -- ALL CONVENTIONAL STANCE 6 sets of 2 reps *Use bands if you have them @50% of 1 Rep Max *If you don't, use 70% of your 1 Rep Max   5 Set Superset Chest Supported Rows: 10 reps Barbell RDLs: 12-15 reps Underhand Grip Barbell Rows: 12-15 reps   GPP -- 4 sets Glute Ham Raises: 15 reps no Weight Back Extensions: 15-20 reps Heavy Ab Rope Pulldowns: 12-15 reps Toes to Bar: 12-15 reps   WALKING LUNGES: 800 Meters (No Weight)

Week 1: Standing Shoulder Press (in front): Work to a 5 Rep Max Week 2: Snatch Grip Press (behind head): Work to a Heavy set of 5 reps Week 3: Standing Shoulder Press (behind head): Work to a 5 Rep Max Week 4: Snatch Grip Press (behind head): Work to a Heavy set of 3 reps   5 Set Tri-set Dumbbell Arnold Press: 15 reps Full Dumbbell Lateral Raises: 12-15 reps Face Pulls: 15 reps   5 Set Tri-set Dips: 20 reps Rope Pushdowns: 12-15 reps Band Pushdowns: 20 reps   5 Set Superset Forehead Curls: 15 reps Cable Curls with Pauses: 15 reps   SLED WALK: 800 Meters

GPP -- 5 Sets Glute Ham Raises: 15 reps (Add weight if necessary) Band Good Mornings: 20 reps Weighted Sit-ups: 100 reps   STABILITY WORK Farmer's Carry: 800 Meters Handstand Hold: 30-45 seconds for 5 sets Single Leg Kettlebell RDLs: 10 reps each leg   WALKING LUNGES: 400-800 Meters (Add weight if needed)

Back Extensions: 4 sets of 10 reps Band Good Mornings: 4 sets of 15 reps Situps: 2 sets of 50 reps   MOBILITY *Take 15-20 minutes to work on your weaknesses