Straight POWER V.TWO

Week #1: 1/1 Ratio Pull (1 Conventional stance + 1 Sumo stance): Work to a 1 Rep Max (MAINTAIN YOUR FORM!) Suggested sets: 1,1,1,1,1,1,1 rep Week #2: 3 Rep Max ; Conventional stance Off the Floor Week #3: Sumo standing on 1 Plate (About a 2" Deficit) Week #4: Conventional standing on 1 Plate  (About a 2" Deficit)   5 Set Superset *Pick 2 Exercises each week Bent Over Rows: 10 reps 3 Way 1 Arm Rows: 10 reps Each Way (VIDEO in Knowledge BOMB section) 3 Way Pulldowns: 10 reps Each Way (Close grip / Medium grip / Wide grip)   Rear Delt Flys: 6 sets of 20 reps   4 Set Circuit GHD or Leg Curls: 5-12 reps Back Extensions: 20 reps Ab Wheels: 10-25 reps Toes 2 Bar: 10-15 reps

Week #1: Close Grip Incline Barbell Bench Press *15,8,8,6,6,4,4,2 reps Week #2: Close Grip Flat Bench Press (feet up) *15,8,8,6,6,4,4,2 reps Week #3: Wide Grip Incline Bench Press *15,8,8,6,6,4,4,2 reps Week #4: Wide Grip Flat Bench Press (Feet Up) *15,8,8,6,6,4,4,2 reps   Incline Dumbbell Bench Press: 10,8,6,4,20 reps (Weeks 2 & 4) Flat Dumbbell Bench Press: 10,8,6,4,20 reps (Weeks 1 & 3)   5 Set Superset *Pick 2 Exercises each week Dumbbell Chest Flys: 12 reps (4 count stretch each rep) Side Lying Laterals: 20 reps Push-ups: 20 reps Lateral Raises: 20 reps   4-5 Set Tri-set  3 Way Straight Bar Pushdowns: 10 reps Each Way (Close grip / Medium grip / Wide grip) Dumbbell Skullcrushers: 10 reps Heavy, then 20 reps Light Bodyweight Skullcrushers: 8-10 reps

Squats (Deep): 10-12 Rep Max ; Just work up with 135x12 / 185x12 / 225x12 / 275x12 etc. *Test yourself each week to move up; if you hit 315 one week, go after 320 the next week   Walking Lunges: Nonstop for 10 Minutes   5 Set Quad-set Leg Curls: 10 reps Heavy, 20 reps Light GHD or Low Back Extensions: 8 or 15 reps Ab Wheels: 20 reps Toes 2 Bar: 10 reps

Weeks 1 & 3 Behind the Neck Press (only touch ear lobes): 20,10,5,3,2,1 reps Weeks 2 & 4 Military Press (touch chin each rep): 20,10,5,3,2,1 reps   Arnold Press: 8,6,4,4,4 reps   5 Set Superset Close Grip Bench Press: 20,12,12,12,20 reps Cheat Curls: 20,12,12,12,20 reps   5 Set Tri-set Machine Upright Rows: 20 reps Bench Dips: 20 reps   CT 1 Arm Preacher Curls: Run the rack (10 reps starting at 20lbs; go up 5lbs till your smoked) Barbell Shrugs: Stripping Method Nonstop (5,10,15,20-30) *For example: (405)(315)(225)(135)

GHD or Low Back Extensions: 8 or 15 reps Ab Wheels: 20 reps Toes 2 Bar: 10 reps

GHD or Low Back Extensions: 8 or 15 reps Ab Wheels: 20 reps Toes 2 Bar: 10 reps