STRAIGHT POWER V.3

*Work up to a 1 Rep Max with doubles & singles ; Use Bands if you have them each week Week #1: Sumo stance: Off the Floor Week #2: Sumo stance: Stand on 1 Mat  (About 2" deficit) Week #3: Sumo stance: (With Weights sitting on Mats or Rack ; Bar sitting at Mid-shin level) Week #4: Sumo stance: (Off the Floor through Bands or Chains if you have them)   THEN,   BODYWEIGHT BOX SQUATS (HIGH REP) -- 5 Set Superset *Use Belt Squat Against Bands if you have it 5 sets *25 reps to a 12" Box ( use a med ball front racked Hamstring Curls: 25 reps   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   Walking Lunges: 10 Minutes

*Work up to a 1 Rep Max with doubles & singles Week #1: Close Grip Flat Barbell Bench Max Week #2: Close Grip Incline Bench Press Max Week #3: Close Grip Feet Up Flat Bench  Press Max Week #4: Close Grip Flat Barbell Bench Press Max with Pause   Incline Dumbbell Bench Press *3 Sets of Max Reps with a Weight: 60,80,100 your call   BARBELL SHRUGS/SIDE LYING LATERALS *Every time you get 50 reps in shrugs you immediately do 2 sets of 10 reps with no rest of Side Lying Laterals 50 reps at 135 lbs. then, 2 sets of 10 reps Side Lying Laterals 50 reps at 225 lbs. then,  2 sets of 10 reps Side Lying Laterals 50 reps at 315 lbs. then, 2 sets of 10 reps Side Lying Laterals   TRICEPS -- 4 Set Superset Dumbbell Tricep Rollbacks: 12 reps Heavy Band Pushdowns: 50 reps

BELT SQUAT BOX SQUAT *Against Bands: 15-25 reps (Modify with Bodyweight plus Med Ball in Front Rack) GHD (Using a Variation): 5-10 reps (Bodyweight / Against Bands / Holding a Plate) Reverse Hyper: 10 reps or (Modify with 20 Back Extensions) Hamstring Curls with Ankle Weights or Bands: 50 reps   #LungeandLearn: 400 meters or 10-15 minutes

MAX BACK SQUAT *Alternate high bar & low bar ; Belt & Wraps if you choose ALL SPEED After MAX REP Back Squat: 6 sets of 2 reps with Pause or Box Squats *Against Bands if you have the option ; Medium Bands   Conventional or Sumo Deadlift: 12 sets of 2 reps (no dropping the bar) *Against bands if you have that option on all of them *Mini Bands   FOR BOTH: Week 1: 50% Bar Weight + Bands (if no bands add 10%) Week 2: 55% Week 3: 60% Week 4: 65%   GPP WORK -- 5 Set Superset BELT SQUAT BOX SQUAT *Against Bands: 15-25 reps (Modify with Bodyweight plus Med Ball in Front Rack) GHD (Using a Variation): 5-10 reps (Bodyweight / Against Bands / Holding a Plate) Reverse Hyper: 10 reps or (Modify with 20 Back Extensions) Hamstring Curls with Ankle Weights or Bands: 50 reps   #LungeandLearn: 400 meters or 10-15 minutes

Weeks 1 & 3 Behind the Neck Press (only touch ear lobes): 20,20,20,20,20 reps Weeks 2 &4 Military Press (touch chin each rep): 20,20,20,20,20 reps   Rear Delt Flys: 100 reps Laterals Raises: 100 reps   5 Set Superset EZ Bar Skullcrushers: 20,12,12,12,20 reps EZ Bar Curls: 20,12,12,12,20 reps   5 Set Tri-set Straight Bar Pushdowns: 20 reps Bench Dips: 20 reps Incline Dumbbell Curls: 15 reps

BELT SQUAT BOX SQUAT *Against Bands: 15 reps (Modify with Bodyweight plus Med Ball) GHD (Using a Variation): 5-10 reps (Bodyweight / Against Bands / Holding a Plate) Reverse Hyper: 10 reps or 20 Back Extensions Hamstring Curls with Ankle Weights or Bands: 50 reps

BELT SQUAT BOX SQUAT *Against Bands: 15 reps (Modify with Bodyweight plus Med Ball) GHD (Using a Variation): 5-10 reps (Bodyweight / Against Bands / Holding a Plate) Reverse Hyper: 10 reps or 20 Back Extensions Hamstring Curls with Ankle Weights or Bands: 50 reps