#SQUATLIFE BLOCK.1 (Get Started)

*Rest periods = Just to get a drink of water & load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 100-200 feet   #1 -- BACK SQUAT (REGULAR CLOSE-STANCE DEEP) *No Belt *10 reps with just bar, then 95 lbs. for 10 reps, 135x5, 185x3, 225,3, 275x3, 315x1-3, 365x1-3 if you can *Continue to go up and take singles from here on out, Work to a 1 Rep Max   CONDITIONING -- 3 Set Superset GHD: 10-15 reps Walking Lunges: 100 feet each direction (forward & backward) *Rest as little as possible between sets   CHEST Flat Barbell Bench Press *30 reps for a Warmup, then choose one of the following for work sets: *12-10-8-6 OR 5 set of 5 reps OR 8-6-4-2-1   3 Set Tri-set Incline Dumbbell Bench Press: 12 reps Push-ups: 20 reps Dumbbell Flys: 20 reps   TOTAL GYM TIME: 65 MINUTES

*Rest periods = Just to get a drink of water & load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 100-200 feet   #2 REGULAR CLOSE STANCE SQUAT *With a Pause ; No Belt *Bar for 10 reps / 95 lbs. for 10 reps / 135x5 / 185x3 / 225x3 / 275x3 / 315x1-3 / 365x1-3 *Continue to go up and take singles from here on out, working up to a 1 Rep Max   DEADLIFT *Deficit Deadlift or Off of Blocks (2 Plate Deficit: 2 Steel plates or one 45 lb. Bumper plate) *Alternate Each Week *Work up to a 1 Rep Max   CONDITIONING -- 3 Set Superset GHD: 10-15 reps Walking Lunges: 100 Feet in Each Direction (Forward & Backward) Weighted Crunches: 30 reps   3 Set Tri-set Seated Rows: 12 reps Seated Rows: 12 reps Pull-ups: 10-20 reps 1-Arm Dumbbell Rows or T-Bar Rows: 15 reps

*Rest periods = Just to get a drink of water & load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 100-200 feet   REGULAR CLOSE STANCE DEEP SQUAT *Work to a 1 Rep Max ; With Belt *Bar for 10 reps / 95 lbs. for 10 reps / 135x5 / 185x3 / 225x3 / 275x3 / 315x1-3 / 365x1-3 *Continue to go up and take singles from here on out, working up to a 1 Rep Max   CONDITIONING -- 3 Set Superset GHD: 10-15 reps Walking Lunges: 100 Feet Each Direction (Forward and Backward)   SHOULDERS Push Press: Behind the Head, or in Front or Military Press *15 rep Warmup, then choose one of the following: 12-10-8-6 or 5 sets of 5 reps or 8-6-4-2-1   3 Set Tri-set Dumbbell or Barbell Shrugs: 12 reps Rear Delt Flys: 20 reps Lateral Raises: 20 reps

*Rest periods = Just to get a drink of water & load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 100-200 feet GHD: 10-15 reps   FRONT SQUAT *No Belt *Bar for 10 reps / 95 lbs. for 10 reps / 135x5 / 185x3 / 225x1-3 / 275x1-3 / 315x1 (if you can) *Continue to go up and take singles from here on out, working up to a 1 Rep Max   ARMS -- 3-4 Set Superset 28 Method Curls (7 Regular reps, 7 Slow reps, 7 Half reps from the bottom, 7 Half reps from the top) Pushdowns: 20 reps   3-4 Set Tri-set Preacher Curls: 12 reps close & 12 reps wide Bench Dips: 20 reps Reverse Curls: 12 reps

*Rest periods = Just to get a drink of water & load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll. WARMUP Bike: 3 Minutes Walking Lunges: 100-200 feet GHD: 10-15 reps   FRONT SQUAT *With Belt *Bar for 10 reps / 95 lbs. for 10 reps / 135x5 / 185x3 / 225x1-3 / 275x1-3 / 315x1 (if you can) *Continue to go up and take singles from here on out, working up to a 1 Rep Max   CHEST/BACK -- 2-5 Set Superset Incline Barbell Bench (Wide grip): 30 rep Warmup, then 5 sets of 5 reps Pulldowns: 30 rep Warmup, then 5 sets of 5 reps   2-5 Set Superset Seated Rows: 20 reps Flys or Fly Machine: 20 reps

*Rest periods = Just to get a drink of water & load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 100-200 feet   WIDE STANCE SQUAT *With Belt *Bar for 10 reps / 95 lbs. for 10 reps / 135x5 / 185x3 / 225x3 / 275x3 / 315x1-3 / 365x1-3 *Continue to go up and take singles from here on out, working to a 1 Rep Max   DEADLIFT *Off the ground, with either Sumo or Conventional stance *Work up with sets of 3, then go for a 1 Rep Max for the day   3 Set Superset GHD: 10 reps Weighted Crunches: 30 reps with a 25 lb. Plate behind your head

*Rest periods = Just to get a drink of water & load the plates.  We're not going to sit around and wait. *Compose yourself, get ready to attack the bar and get after it.  It's time to rock n' roll.   WARMUP Bike: 3 Minutes Walking Lunges: 100-200 feet   FRONT SQUAT *No Belt *Bar for 10 reps / 95 lbs. for 10 reps / 135x5 / 185x3 / 225x1-3 / 275x1-3 / 315x1 (if you can) *Continue to go up and take singles from here on out, working up to a 1 Rep Max   3 Set Superset GHD: 10 reps Weighted Crunches: 30 reps with a 25 lb. Plate behind your head