#SQUATLIFE BLOCK.3 (ADDED RESISTANCE)

*Rest Periods -- Just drink of water & to load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 1 set of 100-200 Feet   #1 REGULAR CLOSE-STANCE DEEP SQUAT *No Belt *Bar for 10 reps / 95 lbs. for 10 / 135x / 185x3 / 225x3 / 275x3 / 315x1-3 / 365x1-3 (if you can) *Continue to go up and take singles from here on out, working to a 1 Rep Max   CONDITIONING -- 3 Set Superset GHD: 10-15 reps Walking Lunges: 100 Feet Each Direction (Forward & Backward)   CHEST Flat Barbell Bench Press: 30 reps Warmup, then Choose one of the following for work sets: 12-10-8-6 or 5 sets of 5 reps or 8-6-4-2-1   3 Set Tri-set Incline Dumbbell Bench Press: 12 reps Push-ups: 20 reps Flys: 20 reps

*Rest Periods -- Just drink of water & to load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 1 set of 100-200 Feet   #2 REGULAR CLOSE STANCE DEEP SQUAT *With Belt *Bar for 10 reps / 95 lbs. for 10 / 135x / 185x3 / 225x3 / 275x3 / 315x1-3 / 365x1-3 (if you can) *Continue to go up and take singles from here on out, working to a 1 Rep Max   DEADLIFT *Deficit Deadlift or Deadlift Off Blocks (1 Plate Deficit: 1 Steel plate or one 25 lb. Bumper plate) *Alternate Each Week *Work to a 1 Rep Max   CONDITIONING -- 3 Set Superset GHD: 10-15 reps Walking Lunges: 100 Feet Each Direction (Forward & Backward) Weighted Crunches: 30 reps   3 Set Tri-set Seated Rows: 12 reps Pull-ups: 10-20 reps 1Arm Dumbbell Rows or T-Bar Rows: 15 reps

*Rest Periods -- Just drink of water & to load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 1 set of 100-200 Feet   REGULAR CLOSE STANCE DEEP SQUAT *No Belt ; With Pause *Bar for 10 reps / 95 lbs. for 10 / 135x / 185x3 / 225x3 / 275x3 / 315x1-3 (if you can) *Continue to go up and take singles from here on out, working to a 1 Rep Max   CONDITIONING -- 3 Set Superset GHD: 10-15 reps Walking Lunges: 100 Feet Each Direction (Forward & Backward)   SHOULDERS Push Press: Behind the head or in front of head or military press *15 rep Warmup, then choose one of the following: *1-10-8-6 or 5 sets of 5 reps or 8-6-4-2-1   3 Set Tri-set Dumbbell or Barbell Shrugs: 12 reps Rear Delt Flys: 20 reps Lateral Raises: 20 reps

*Rest Periods -- Just drink of water & to load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 1 set of 100-200 Feet GHD: 10-15 reps   FRONT SQUAT *No Belt *Bar for 10 reps / 95 lbs. for 10 reps / 135x5 / 185x3 / 225x1-3 / 275x1-3 / 315x1 (if you can) *Continue to go up and take singles from here on out, working up to a 1 Rep Max   ARMS -- 3-4 Set Superset 28 Method Curls (7 Regular reps, 7 Slow reps, 7 Half reps from the bottom, 7 Half reps from the top) Pushdowns: 20 reps   3-4 Set Tri-set Preacher Curls: 12 reps close & 12 reps wide Bench Dips: 20 reps Reverse Curls: 12 reps

*Rest Periods -- Just drink of water & to load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 1 set of 100-200 Feet GHD: 10-15 reps   FRONT SQUAT *With Pause ; No Belt *Bar for 10 reps / 95 lbs. for 10 reps / 135x5 / 185x3 / 225x1-3 / 275x1-3 / 315x1 (if you can) *Continue to go up and take singles from here on out, working up to a 1 Rep Max   CHEST/BACK -- 5 Set Superset Incline Barbell Bench Press (Wide grip): 30 rep Warmup, then 5 sets of 5 reps Pulldowns: 30 rep Warmup, then 5 sets of 5 reps   HIGH REP 2-5 Set Superset Seated Rows: 20 reps Flys or Fly Machine: 20 reps

*Rest Periods -- Just drink of water & to load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 1 set of 100-200 Feet GHD: 10-15 reps   WIDE STANCE SQUAT *With Belt *Bar for 10 reps / 95 lbs. for 10 / 135x / 185x3 / 225x3 / 275x3 / 315x1-3 / 365x1-3 (if you can) *Continue to go up and take singles from here on out, working to a 1 Rep Max   DEADLIFT *Off the ground, either Sumo or Conventional stance *Work up with triples, then work to a 1 Rep Max   3 Set Superset GHD: 10 reps Weighted Crunches (25 lb. Plate behind head): 30 reps

*Rest Periods -- Just drink of water & to load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 1 set of 100-200 Feet GHD: 10-15 reps   FRONT SQUAT *With Belt *Bar for 10 reps / 95 lbs. for 10 reps / 135x5 / 185x3 / 225x1-3 / 275x1-3 / 315x1 (if you can) *Continue to go up and take singles from here on out, working up to a 1 Rep Max   3 Set Superset GHD: 10 reps Weighted Crunches (25 lb. plate behind head): 30 reps