STRAIGHT POWER V.43

WARMUP: 3X THROUGH DB Stiff Leg Deadlifts: 20 reps light Ab Pulldowns: 20 reps light Bike, Walk or Lunge: 2 minutes

BACK SQUAT -- STRAIGHT UP Choice of Low or High Bar Weeks 1-3: With Bands Week 4: No Bands

Week 1: Box Squat ; Work up to a Heavy Triple

Week 2: Box Squat ; Work up to a Heavy Single

Week 3: Regular Squat ; Work up to a Heavy Triple

Week 4: Work to a 1-Rep Max, No Bands

TIME FOR VOLUME

10 SET SUPERSET Leg Curls: 10 reps DB or BB Stiff Leg Deadlifts *Keep rest as low as you can tolerate*

5 SET SUPERSET DB Weighted Box Step-ups: 10 reps per leg Single Leg KB RDLs: 10 reps per leg

ACCESSORY: 5 SETS EACH Barbell or Band Good Mornings: 15-20 reps Ab Wheels: 10 reps w/ pause in bottom

WALKING LUNGES 400-800 meters (add weight if needed)

WARMUP: 3X THROUGH DB Stiff Leg Deadlifts: 20 reps light Ab Pulldowns: 20 reps light Bike, Walk or Lunge: 2 minutes

FLAT BENCH PRESS

Week 1: Narrow Grip ; Work up to a 2 Rep MAX Pause the FIRST REP ONLY

Week 2: Competition Grip ; Work up to a 2 Rep MAX Pause the FIRST REP ONLY

Week 3: Narrow Grip ; Work up to a 1 Rep MAX

Week 4: Competition Grip ; Work up to a 1 Rep MAX

5 SET SUPERSET Incline DB Bench Press: 15-20 reps (3 second lower) Rope Face Pulls: 20-25 reps

5 SET SUPERSET Wide Stance Push-ups (add deficit if necessary): 15-25 reps Incline DB Flys: 15 reps w/ pause at bottom

5 SET SUPERSET Regular Stance Push-ups (add deficit if necessary): 15-25 reps Bent Over Barbell Rows: 15 reps (change grips every set)

BACK SUPPORT: 3 SET SUPERSET Band Pull Aparts: 50 reps DB Arrows: 25 reps

ACCESSORY: 5 SETS EACH Barbell or Band Good Mornings: 15-20 reps Ab Wheels: 10 reps w/ pause in bottom

SLED WALK Face away from sled 400 meters Heavy

WARMUP: 3X THROUGH DB Stiff Leg Deadlifts: 20 reps light Ab Pulldowns: 20 reps light Bike, Walk or Lunge: 2 minutes

5 SET SUPERSET Lateral / Front Raises: 5 Rep Progression Seated Rows: 15-20 reps

5 SET SUPERSET DB Neutral / Regular Press: 5 Rep Progression Ring Rows (feet on box): 15 reps

2-3 SET SUPERSET Behind the Neck Barbell Press: 25 reps light Wide Grip Lat Pulldowns: 25 reps light

ACCESSORY: 5 SETS EACH Barbell or Band Good Mornings: 15-20 reps Ab Wheels: 10 reps w/ pause in bottom

WALKING LUNGES 400-800 meters (add weight if needed)

WARMUP: 3X THROUGH DB Stiff Leg Deadlifts: 20 reps light Ab Pulldowns: 20 reps light Bike, Walk or Lunge: 2 minutes

PREP WORK: 3-5 SET SUPERSET Reverse Hypers: 10-20 reps Bodyweight Back Extensions: 15-20 reps

DEADLIFTS No Bands ; All Conventional Stance ALL Weeks to a MAX

Week 1: Pause at knee for 3 seconds ; Work to a 3 Rep MAX

Week 2: Pause at knee for 3 seconds ; Work to a 2 Rep MAX

Week 3: Pause at knee for 3 seconds ; Work to a 1 Rep MAX

Week 4: Regular Rep to a MAX, No Pauses

5 SET SUPERSET Weighted Lateral Box Step-ups: 6 reps per leg Eye-Level Kettlebell Swings: 20 reps light-moderate weight

3-5 SET SUPERSET Elevated Split Squats: 8 reps per leg *3 seconds down, pause 3 seconds in bottom*

Weighted Back Extensions: 10-15 reps

ACCESSORY: 5 SETS EACH Barbell or Band Good Mornings: 15-20 reps Ab Wheels: 10 reps w/ pause in bottom

SLED DRAGS Face Sled 400 meters Heavy

WARMUP: 3X THROUGH DB Stiff Leg Deadlifts: 20 reps light Ab Pulldowns: 20 reps light Bike, Walk or Lunge: 2 minutes

3 SET SUPERSET STARTER Cable or Machine Curls: 25 reps V-Bar Pushdowns: 25 reps

5 SET SUPERSET DB Curls: 28 Method DB Rollbacks: 15 reps Heavy

3-5 SET QUAD-SET Empty-bar Curls: 25 reps Straight Bar Pushdowns (close-grip): 25 reps Double DB Preacher Curls: 25 reps Straight Bar Pushdowns (wide-grip): 25 reps

ACCESSORY: 5 SETS EACH Barbell or Band Good Mornings: 15-20 reps Ab Wheels: 10 reps w/ pause in bottom

WALKING LUNGES 400-800 meters (add weight if needed)

MOBILITY/STRETCHING WORK Spend 20-30 minutes taking care of your body

WALKING LUNGES 400-800 meters no weight