STRAIGHT POWER 7.0 GET SOME

*Work up to a Max with Doubles & Singles ; Use bands if you have them each week   Week #1: Conventional stance Off the Floor Week #2: Sumo stance out of the Rack (Mid Shin level) Week #3: Sumo stance Off the Floor Week #4: Conventional stance Standing on Two plates (2 Steel plates or one 45 lb. Bumper plate)   THEN,   5 Set Superset High Rep Front Sqaut Box Squats (Use the Bar & up to 95 lbs.): 25 reps to a 12" Box Hamstring Curls: 25 reps   WORKSETS -- 5 Set Superset Lying Side Lateral Raises: 12 reps Seated Rows: 20 reps Tricep Straight Bar Pushdowns: 20 reps   GPP -- 5 Set Superset GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps   Walking Lunges (Add a Vest 40-80 lbs): 400 meters

*Work up to a max with doubles & singles Week #1: 5 Rep Max Flat Barbell Bench Press Week #2: Close Grip Incline Bench Press 1 Rep Max Week #3: 3 Rep Max Flat Barbell Bench Press Week #4: Flat Barbell Bench Press 1 Rep Max   4 Set Superset Incline Dumbbell Bench Press: Max reps (Pick a weight and use that one weight for ALL sets) Seated Rows: 6 reps HEAVY   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 Dumbell Skullcrushers: Max reps (Pick a weight for ALL sets) EZ Bar Skullcrushers: 10 reps HEAVY   GPP -- 5 Set Superset GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheelsl: 20 reps   Walking Lunges (Add a Vest 40-80 lbs): 400 meters

GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Weighted Crunches: (25lb plate behind head)   Walking Lunges (Add a Vest 40-80 lbs): 400 meters

MAX BACK SQUAT *Alternate high bar & low bar ; Use Belt & Wraps if you choose *Work to a 1 Rep Max Week 1: High Bar with Pause Week 2: Low Bar No Pause Week 3: High Bar No Pause Week 4: Low Bar with Pause   DEADLIFT (SUMO OR CONVENTIONAL STANCE) *12 sets of 2 reps (no dropping the bar) ; 50% of 1 Rep Max plus Mini Bands OR 70% without Bands *Against bands if you have that option on all of them *Medium Bands on Squats ; Mini Bands on Deadlift   WORK SETS -- 5 Set Superset Lying Side Lateral Raises: 12 reps Seated Rows: 20 reps Tricep Straight Bar Pushdowns: 20 reps   GPP WORK (General Physical Prepardeness) -- 5 Set Superset GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Weighted Crunches (25lb plate behind head)   Walking Lunges (Add a Vest 40-80 lbs): 400 meters

WEEKS 1 & 3 Behind the Neck Press: 5,5,5,5,5 reps (only touch ear lobes) WEEKS 2 & 4 Military Press (touch chin each rep): 5,5,5,5,5 reps   Raer Delt Flys: 100 reps Laterals Raises: 100 reps   5 Set Superset 3 Way Skullcrushers for PUMP: 10 reps Each Way (Nose / Forehead / Bench) 3 Way EZ Curl Bar for PUMP: 10 reps Each Way (Chest / Nose / Forehead)   5 Set Superset Straight Bar Pushdowns: 20 reps Dips: 10-20 reps

5 Set Superset GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Weighted Crunches (25lb plate behind head) Straight Bar Pushdowns: 20 reps   Walking Lunges (Add a Vest 40-80 lbs): 400 meters

GHD: 5 sets of 15 reps (add weight if needed) Toes 2 Bar: 10 reps (add ankle weights if needed) Ab Wheels: 20 reps Weighted Crunches (25lb plate behind head): 25 reps Straight Bar Pushdowns: 20 reps