#SQUATLIFE 7.0 FIRE POWER

BACK SQUAT  *Work to a 1 Rep Max with Pause or to a Box ; Use Belt *Against Medium Bands if you have the option *Work up to your Max with Doubles or Singles   DEADLIFT *Work to a 1 Rep Max with one of the following variations *Against Mini Bands if you have the option *Work up to a Max with Singles   Week 1: Deficit Deadlift (Stand on 1 Plate ; 1 Steel plate or one 25 lb. Bumper plate) Week 2: Deficit Deadlift (Stand on 4 Mats or two 45 lb. Bumper plates) Week 3: Deficit Deadlift (Stand on 2 Steel plates or one 45 lb. Bumper plate) Week 4: Deficit Deadlift (Stand on 4 Mats or two 45 lb. Bumper plates)   BENCH PRESS *Work to a 1 Rep Max *Work to your Max with Doubles or Singles   Week 1: Flat Bench Press with 1 Second Pause (Against Mini Bands) Week 2: Incline Close Grip with 1 Second Pause (Against Chains if you have them) Week 3: Flat Bench Press with 1 Second Pause and 1 Board (Against Mini Bands) Week 4:  Flat Bench Press with 1 Second Pause (Against Mini Bands)   GPP WORK (General Physical Prepardeness) -- 3-5 Set Superset Belt Squat or Box Squat against bands: 15 reps OR Box Squat with Front Rack Med Ball: 15-25 reps GHD (using a variation): 5-10 reps (bodyweight / against bands / holding a plate) OR Back Extensions: 20 reps Reverse Hyper OR GHDs: 10 reps   #LungeandLearn: 400 meters or 10-15 minutes

FRONT SQUAT *Work up to a 1 Rep Max with a Pause ; With Belt *Work to a Max with Doubles or Singles   OLYMPIC -- Find 1 Rep Max in 20 Minutes Max Clean off Blocks *Change Box Heights Each Workout for the next 4 Weeks *Use Olympic Lifter shoes if you have them   **If you don’t do Olympic lifts move right to this below**   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   5 Set Superset T-Bar Rows: 20 reps Hamstring Curls: 20 reps Back Extensions: 20 reps   #LungeandLearn: 400 meters or 10-15 minutes

BACK SQUAT *Work to a 3 Rep Max with a Pause on each rep ; With Belt   CHEST & BACK -- OPTION 1 6 Set Superset Incline Dumbbell Bench Press: 12 reps Wide Grip Pulldowns: 12 reps Close grip / 12 reps Wide grip   5 Set Superset 3 Way Flat Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) 1 Arm Dumbbell Rows: 12 reps Each Arm   6 Set Tri-set Chest Fly Machine: 15 reps (Squeeze at the Top for a 2 Count) Dumbbell Pullovers: 20 reps   OR   CHEST & BACK -- OPTION 2 6 Set Superset Barbell Bench Press: 8 reps Wide Grip Pull-ups: Till Failure   5 Set Superset 3 Way Incline Bench Press: 10 reps Each Way (Close grip / Medium grip / Wide grip) Seated Rows (1/4 rep Method): 15 reps (1 Regular rep + one 1/4 rep)   6 Set Tri-set Chest Fly: 15 reps Dumbbell Pullovers: 15 reps

BACK SQUAT *12 sets of 2 reps with Pause or Box Squats   DEADLIFT (SUMO OR CONVENTIONAL STANCE) *12 sets of 2 reps (No dropping the bar)   BENCH PRESS (NO PAUSES) *12 sets of 2 reps   *Against Bands if you have that option on all 3 movements* *Medium Bands on Squats ; Mini Bands on Bench & Deadlift   Week 1: 50% Week 2: 55% Week 3: 60% Week 4: 65%   ----------------------------------------------------------------------------------------------- INSURANCE POLICY WORK GHD: 5 sets of 5 reps holding weight if possible (Hamstring Curls & Back Extensions as a substitute) Toes 2 Bar: 5 sets of 8 reps (knee ups if you need to scale) Weighted Crunches: 3-4 sets of 25 reps Add 400M Walking Lunges

FRONT SQUAT *Work up to a 3 Rep Max with Pauses on each rep ; Use Belt *Work up to your Max with Doubles or Singles   OLYMPIC -- FIND 1 REP MAX IN 20 MINUTES *Work to 1 Rep Max off of Blocks *Change Box Heights Each Workout for the next 4 weeks *Use Lifter shoes if you have them   *If you don’t do Olympic lifts, move right to this below:   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   5 Set Superset GHD: 5-10 reps Hamstring Curls: 20 reps Back Extensions: 20 reps Reverse Hypers: 10 reps   #LungeandLearn: 400 meters or 10-15 minutes

BACK SQUAT *Max reps with 315 lbs. with Pauses (Scale the weight accordingly)   Military Press: 20,20,10,10,5 reps Barbell Curls: 20,20,10,10,5 reps Close Grip Bench Press: 20,20,10,10,5 reps   5 Set Tri-set Arnold Press: 20,20,10,10,5 reps Incline DB Curls: 20,20,10,10,5 reps DB Skullcrushers: 20,20,10,10,5 reps   5 Set Tri-set Full Laterals: 15 reps Full Frontals: 15 reps Band Pushdowns: 20 reps Forearm Curls: 20 reps

Light Front Squat *Work up to 50-70% 1 pause rep   REST