{"id":892,"date":"2016-02-28T17:20:27","date_gmt":"2016-02-28T17:20:27","guid":{"rendered":"http:\/\/dev.corygfitness.com\/2016\/02\/28\/4-0-straight-power-bench-most-dayz-plan\/"},"modified":"2016-11-17T00:44:03","modified_gmt":"2016-11-17T00:44:03","slug":"4-0-straight-power-bench-most-dayz-plan","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/4-0-straight-power-bench-most-dayz-plan\/","title":{"rendered":"4.0 STRAIGHT POWER &#038; BENCH MOST DAYZ PLAN"},"content":{"rendered":"","protected":false},"featured_media":1411,"menu_order":4,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":1411,"alt_text":"Screen Shot 2016 02 28 at 12.19.05 PM","caption":"","description":"","media_type":"image","media_details":{"width":"454","height":"384","file":"2016\/02\/Screen_Shot_2016-02-28_at_12.19.05_PM.png","sizes":{"thumbnail":{"file":"Screen_Shot_2016-02-28_at_12.19.05_PM-150x150.png","width":"150","height":"150","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/02\/Screen_Shot_2016-02-28_at_12.19.05_PM-150x150.png"},"medium":{"file":"Screen_Shot_2016-02-28_at_12.19.05_PM-300x254.png","width":"300","height":"254","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/02\/Screen_Shot_2016-02-28_at_12.19.05_PM-300x254.png"},"shop_thumbnail":{"file":"Screen_Shot_2016-02-28_at_12.19.05_PM-150x150.png","width":"150","height":"150","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/02\/Screen_Shot_2016-02-28_at_12.19.05_PM-150x150.png"},"shop_catalog":{"file":"Screen_Shot_2016-02-28_at_12.19.05_PM-350x384.png","width":"350","height":"384","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/02\/Screen_Shot_2016-02-28_at_12.19.05_PM-350x384.png"},"shop_single":{"file":"Screen_Shot_2016-02-28_at_12.19.05_PM-350x384.png","width":"350","height":"384","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/02\/Screen_Shot_2016-02-28_at_12.19.05_PM-350x384.png"},"small-thumb":{"file":"Screen_Shot_2016-02-28_at_12.19.05_PM-400x200.png","width":"400","height":"200","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/02\/Screen_Shot_2016-02-28_at_12.19.05_PM-400x200.png"},"medium-thumb":{"file":"Screen_Shot_2016-02-28_at_12.19.05_PM-454x300.png","width":"454","height":"300","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/02\/Screen_Shot_2016-02-28_at_12.19.05_PM-454x300.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}},"post":892,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/02\/Screen_Shot_2016-02-28_at_12.19.05_PM.png"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"<p>MAX DEADLIFT (CONJUGATE) & MAX BENCH<\/p>\n","exercise_info":"<p><strong>*<\/strong>Work up to a 1 Rep Max with doubles &amp; singles ; Use bands if you have them each week<\/p>\n<p>Week #1: Conventional stance Off the Floor<\/p>\n<p>Week #2: Conventional stance Off 2 Mats<\/p>\n<p>Week #3: Sumo stance Off the Floor<\/p>\n<p>Week #4: Sumo stance Standing on 1 Mat (About a 2&#8243; deficit)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>BENCH MOST DAYZ<\/strong><\/p>\n<p>*Every Bench Set is a superset with your choice of a rowing exercise for 15-20 reps<\/p>\n<p>*Choose one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs<\/p>\n<p>*Here is the <strong>MAX EFFORT BENCH SETUP<\/strong><\/p>\n<p>95 lbs: 3 reps, all paused<\/p>\n<p>135 lbs: 3 reps, all paused<\/p>\n<p>185 lbs: 3 reps, all paused<\/p>\n<p>225 lbs: 1 rep, paused<\/p>\n<p>*From here on out just do 1 paused rep working up to a 1 Rep Max<\/p>\n<p>Then,<\/p>\n<p>Back-Off Set: 1 set of 1 rep with a 5 Second Pause (Use roughly 85-95% of your 1 Rep Max that day)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4 Set Circuit<\/strong><\/p>\n<p>GHD or Leg Curls: 5-12 reps or both<\/p>\n<p>Back Extensions: 20 reps<\/p>\n<p>Ab Wheels: 10-25 reps<\/p>\n<p>Toes 2 Bar: 10-15 reps<\/p>\n<p>&nbsp;<\/p>\n<p>Walking Lunges: 10 Minutes<\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"<p><strong>BENCH MOST DAYZ &#8212; 3 Set Superset<br \/>\n<\/strong><\/p>\n<p>3 Way <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/incline-bench-press.html\">Incline Bench Press<\/a> (High Touch Point Full Motion)<\/p>\n<p>*10 reps Each Way (Close grip \/ Medium grip \/ Wide grip)<\/p>\n<p>&nbsp;<\/p>\n<p>Rows (same as Monday)<\/p>\n<p>*Choose one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs<\/p>\n<p>*15-20 reps<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3 Set Superset<\/strong><\/p>\n<p><a href=\"https:\/\/www.muscleandstrength.com\/exercises\/barbell-bench-press.html\">Flat Bench Press<\/a><\/p>\n<p>*10 reps Each Way (Close grip \/ Medium grip \/ Wide grip)<\/p>\n<p>Rows<\/p>\n<p>*You choose the Row Exercise: 15-20 reps<\/p>\n<p>&nbsp;<\/p>\n<p><strong>UPPER BACK NEXT&nbsp;<\/strong><\/p>\n<p>*Every time you get 50 reps in shrugs you immediately do 2 sets of 10 reps with no rest of Side Lying Laterals<\/p>\n<p>50 reps at 135 lbs. then, 2 sets of 10 reps Side Lying Laterals<\/p>\n<p>50 reps at 225 lbs. then, 2 sets of 10 reps Side Lying Laterals<\/p>\n<p>50 reps at 315 lbs. then, 2 sets of 10 reps Side Lying Laterals<\/p>\n<p>&nbsp;<\/p>\n<p><strong>TRICEPS &#8212; 4 Set Superset<br \/>\n<\/strong><\/p>\n<p>Dumbbell Tricep Rollbacks: 12 reps Heavy<\/p>\n<p>Band Pushdowns: 50 reps<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"<p>GPP WORK (General Physical Preparedness)<\/p>\n","exercise_info":"<p><strong>BELT SQUAT BOX SQUAT<\/strong><\/p>\n<p>*Againts Bands for 15-25 reps (Modify with Bodyweight + Med Ball in Front Rack)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>5 Set Superset<\/strong><\/p>\n<p>GHD (Using a variation): 5-10 reps (Bodyweight \/ Against Bands \/ Holding a Plate)<\/p>\n<p>Reverse Hyper: 10 reps or (Modify with 20 reps Back Extensions)<\/p>\n<p>Hamstring Curls with Ankle Weights or Bands: 50 reps<\/p>\n<p>&nbsp;<\/p>\n<p>#LungeandLearn: 400-800 meters&nbsp;or 10-15 minutes<\/p>\n"},{"day":["THURSDAY"],"day_info":"<p>MAX BACK SQUAT & MAX BENCH PRESS<\/p>\n","exercise_info":"<p><strong>BACK SQUAT<\/strong><\/p>\n<p>*Alternate high bar &amp; low bar ; Belt &amp; Wraps if you choose<\/p>\n<p>*3,3,3,1,1,1,1,1 reps<\/p>\n<p>&nbsp;<\/p>\n<p><strong>BENCH MOST DAYZ<\/strong><\/p>\n<p>*Every Bench Set is a superset with your choice of a rowing exercise for 15-20 reps<\/p>\n<p>*Choose one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs<\/p>\n<p>*Here is the <strong>MAX EFFORT BENCH SETUP<\/strong><\/p>\n<p>95 lbs: 3 reps, all paused<\/p>\n<p>135 lbs: 3 reps, all paused<\/p>\n<p>185 lbs: 3 reps, all paused<\/p>\n<p>225 lbs: 1 rep, paused<\/p>\n<p>*From here on out just do 1 paused rep working up to a 1 Rep Max<\/p>\n<p>&nbsp;<\/p>\n<p>Then,<\/p>\n<p>&nbsp;<\/p>\n<p>Back Off Set: 1 set of 1 rep with a 5 Second Pause (Use roughly 85-95% of your 1 Rep Max that day)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>GPP WORK &#8212; 5 Set Superset<br \/>\n<\/strong><\/p>\n<p><strong>BELT SQUAT BOX SQUAT<\/strong><\/p>\n<p>*Against Bands: 15 reps (Modify with Bodyweight plus Med Ball)<\/p>\n<p>GHD (Using a Variation): 5-10 reps (Bodyweight \/ Against Bands \/ Holding a Plate)<\/p>\n<p>Reverse Hyper: 10 reps (Modify with 20 Back Extensions)<\/p>\n<p>Hamstring Curls with Ankle Weights or Bands: 50 reps<\/p>\n<p>&nbsp;<\/p>\n<p>#LungeandLearn: 400 meters&nbsp;or 10-15 minutes<\/p>\n"},{"day":["FRIDAY"],"day_info":"<p>SHOULDERS\/ARMS BENCH MOST DAYS\u00a0<\/p>\n","exercise_info":"<p>Behind the Neck Press (only touch ear lobes): 20,10,5,5,5 reps<\/p>\n<p>&nbsp;<\/p>\n<p><strong>BENCH MOST DAYZ (LIGHT DAY) &#8212; 3 Set Superset<br \/>\n<\/strong><\/p>\n<p>3 Way <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/incline-bench-press.html\">Incline Bench Press<\/a> (High Touch Point Full Motion)<\/p>\n<p>*10 reps Each Way (Close grip \/ Medium grip \/ Wide grip)<\/p>\n<p>&nbsp;<\/p>\n<p>Rows (same as Monday)<\/p>\n<p>*Choose one of the following exercises: 1-Arm Row, Seated Rows, T-Bar Rows, Face Pulls, Rear Delt Fly, Upright Rows, Shrugs<\/p>\n<p>*15-20 reps<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3 Set Superset<\/strong><\/p>\n<p><a href=\"https:\/\/www.muscleandstrength.com\/exercises\/barbell-bench-press.html\">Flat Bench Press<\/a><\/p>\n<p>*10 reps Each Way (Close grip \/ Medium grip \/ Wide grip)<\/p>\n<p>Rows<\/p>\n<p>*You choose the Row Exercise: 15-20 reps<\/p>\n<p>&nbsp;<\/p>\n<p><strong>5 Set Superset<\/strong><\/p>\n<p>EZ Bar Skullcrushers: 20,12,12,12,20 reps<\/p>\n<p>Ez Bar Curls: 20,12,12,12,20 reps<\/p>\n<p>&nbsp;<\/p>\n<p><strong>5 Set Tri-set<\/strong><\/p>\n<p>Straight Bar Pushdowns: 20 reps<\/p>\n<p>Bench Dips: 20 reps<\/p>\n<p>Incline Dumbbell Curls: 15 reps<\/p>\n"},{"day":["SATURDAY"],"day_info":"<p>GPP WORK (GENERAL PHYSICAL PREPAREDNESS) -- 5 Set Superset<\/p>\n","exercise_info":"<p><strong>BELT SQUAT BOX SQUAT<\/strong><\/p>\n<p>*Against Bands: 15 reps (Modify with Bodyweight plus Med Ball)<\/p>\n<p>GHD (Using a Variation): 5-10 reps (Bodyweight \/ Against Bands \/ Holding a Plate)<\/p>\n<p>Reverse Hyper: 10 reps or 20 Back Extensions<\/p>\n<p>Hamstring Curls with Ankle Weights or bands: 50 reps<\/p>\n"},{"day":["SUNDAY"],"day_info":"<p>GPP WORK (GENERAL PHYSICAL PREPAREDNESS) -- 5 Set Superset<\/p>\n","exercise_info":"<p><strong>BELT SQUAT BOX SQUAT<\/strong><\/p>\n<p>*Against Bands: 15 reps (Modify with Bodyweight plus Med Ball)<\/p>\n<p>GHD (Using a Variation): 5-10 reps (Bodyweight \/ Against Bands \/ Holding a Plate)<\/p>\n<p>Reverse Hyper: 10 reps or 20 Back Extensions<\/p>\n<p>Hamstring Curls with Ankle Weights or Bands: 50 reps<\/p>\n"}],"tab":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.9.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4.0 STRAIGHT POWER &amp; 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