5.0 STRAIGHT POWER/BENCH MOST DAYZ (2) PLAN

*Work up to a 1 Rep Max with doubles & singles ; Use bands if you have them each week Week #1: Conventional stance ; Rack Pull (Bar sits right below knees) Week #2: Conventional stance ; Rack Pull (Bar sits just 2 inches off the floor) Week #3: Conventional stance ; Rack Pull (Standing on 2 plates ; 2 Steel plates or one 45 lb. plate) Week #4: Conventional stance ; Pull off the Floor   BENCH MOST DAYZ ALL CLOSE GRIP (THE WHOLE MONTH) *It will be super huge for your overall bench APPLY EVERYTHING BELOW  *Every Bench Set is a superset with your choice of a rowing exercise for 15-20 reps *Choose from one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs Here is the max effort bench set up below: 95 lbs: 3 reps, all paused 135 lbs: 3 reps, all paused 185 lbs: 3 reps, all paused 225 lbs: 1 rep, paused *From here on out just do 1 paused rep working up to a 1 Rep Max   4 Set Circuit GHD or Leg Curls: 5-12 reps or both Back Extensions: 20 reps Ab Wheels: 10-25 reps Toes 2 Bar: 10-15 reps

BENCH MOST DAYZ SHOULDERS/ARMS -- 5 Set Superset 3 Way Incline Dumbbell Bench Press: 12 reps Each Way (Regular / Palms Facing In / Reverse Incline Press) Choose a Row Exercise: 15-20 reps   5 Set Superset 3 Way Flat Dumbbell Bench Press: 12 reps Each Way (Regular / Palms Facing In / Reverse Press) You Choose the Row Exercise: 15-20 reps   Behind the Neck Press (only to earlobes): 20,12,10,8,6,4,20 reps   TRICEPS -- 5 Set Superset Dumbbell Tricep Rollbacks: 6 reps Heavy Straight Bar Pushdowns: 25 reps   BICEPS  Olympic Bar Curl: 100 reps Hammer Curls: 5 sets of 15 reps

MAX EFFORT WEIGHTED LUNGES *Take Dumbbells or a Weight Vest for 400m   GHD: 5 sets of 5-10 reps (Weighted) Toes 2 Bar: 5 sets of 10 reps Ab Wheels: 5 sets of 15 reps

*Alternate between high bar & low bar ; Belt & Wraps if you choose   BACK SQUAT *Work to a 1 Rep Max with a Pause *3,3,3,1,1,1,1,1 rep   BENCH MOST DAYZ ALL CLOSE GRIP -- INCLINE BENCH PRESS *The whole month *It will be super huge for your overall bench press   APPLY EVERYTHING BELOW  *Every Bench Set is a superset with your choice of a rowing exercise for 15-20 reps *Choose from one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs Here is the max effort bench set up below: 95 lbs: 3 reps, all paused 135 lbs: 3 reps, all paused 185 lbs: 3 reps, all paused 225 lbs: 1 rep, paused *From here on out just do 1 paused rep working up to a 1 Rep Max   4 Set Circuit GHD or Leg Curls: 5-12 reps or Both Back Extensions: 20 reps Ab Wheels: 10-25 reps Toes to Bar: 10-15 reps

BENCH MOST DAYZ (LIGHT DAY) -- 3 Set Superset 3 Way Incline Dumbbell Bench Press: 12 reps Each Way (Regular / Palms Facing In / Reverse Incline Press) Choose a Rowing Exercising: 15-20 reps   3 Set Superset 3 Way Flat Dumbbell Bench Press: 12 reps Each Way (Regular / Palms Facing In / Reverse Incline Press) Choose a Rowing Exercise: 15-20 reps   Behind the Neck Press: 20,12,10,8,6,4,20 reps   5 Set Superset Weighted Dips: 20,12,12,12,20 reps EZ Bar Curls: 20,12,12,12,20   5 Set Tri-set Rope Pushdowns: 20 reps Bench Dips: 20 reps Incline Dumbbell Curls: 15 reps   GHD: 5 sets of 5-10 reps (Weighted) Toes 2 Bar: 5 sets of 10 reps Ab Wheels: 5 sets of 15 reps

MAX EFFORT WEIGHTED LUNGES *Take Dumbbells or Weight Vest for 400m   GHD: 5 sets of 5-10 reps (Weighted) Toes 2 Bar: 5 sets of 10 reps Ab Wheels: 5 sets of 15 reps