{"id":964,"date":"2016-03-31T13:49:10","date_gmt":"2016-03-31T13:49:10","guid":{"rendered":"http:\/\/dev.corygfitness.com\/2016\/03\/31\/5-0-straight-power-bench-most-dayz-2-plan-2\/"},"modified":"2016-11-17T00:43:57","modified_gmt":"2016-11-17T00:43:57","slug":"5-0-straight-power-bench-most-dayz-2-plan-2","status":"publish","type":"sp_workout","link":"https:\/\/corygfitness.com\/sp_workout\/5-0-straight-power-bench-most-dayz-2-plan-2\/","title":{"rendered":"6.0 STRAIGHT POWER- DAILY WORK- POWER 3"},"content":{"rendered":"","protected":false},"featured_media":1427,"menu_order":2,"template":"","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":1427,"alt_text":"Screen Shot 2016 05 01 at 8.33.46 AM","caption":"","description":"","media_type":"image","media_details":{"width":"885","height":"588","file":"2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM.png","sizes":{"thumbnail":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-150x150.png","width":"150","height":"150","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-150x150.png"},"medium":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-300x199.png","width":"300","height":"199","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-300x199.png"},"medium_large":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-768x510.png","width":"768","height":"510","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-768x510.png"},"shop_thumbnail":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-150x150.png","width":"150","height":"150","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-150x150.png"},"shop_catalog":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-350x400.png","width":"350","height":"400","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-350x400.png"},"shop_single":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-350x400.png","width":"350","height":"400","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-350x400.png"},"small-thumb":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-400x200.png","width":"400","height":"200","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-400x200.png"},"medium-thumb":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-600x300.png","width":"600","height":"300","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-600x300.png"},"blog-large":{"file":"Screen_Shot_2016-05-01_at_8.33.46_AM-800x400.png","width":"800","height":"400","mime-type":"image\/png","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM-800x400.png"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}},"post":1052,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM.png"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":"","exercise_info":"

(KEY) DEADLIFT <\/strong><\/p>\n

(KEY) BENCH <\/strong><\/p>\n

(LIGHT) SQUAT <\/strong><\/p>\n

 <\/p>\n

Warm-Up Legs & Core <\/strong><\/p>\n

Bike: 5 Minutes<\/p>\n

Walking Lunges: 3 Minutes<\/p>\n

GHD: 3 sets of 8 reps<\/p>\n

Toes 2 Bar: 3 sets of 8 reps<\/p>\n

Band Pull Aparts: 100 reps or Face Pulls<\/p>\n

 <\/p>\n

SQUAT VARIATION — FRONT SQUAT<\/strong><\/p>\n

*Work up to 70% of 1 Rep Max for 2 reps with a Belt<\/p>\n

*2,2,2,2,2,2,2 reps<\/p>\n

 <\/p>\n

DEADLIFT (CONVENTIONAL STANCE)<\/strong><\/p>\n

*Standing on 1 Plate ; Work to a 1 Rep Max<\/p>\n

*1,1,1,1,1,1,1 rep<\/p>\n

 <\/p>\n

BENCH PRESS<\/strong><\/p>\n

*Flat Bench Press with Feet Up: Work to a 1 Rep Max<\/p>\n

*2,2,2,2,1,1,1,1,1 reps<\/p>\n

 <\/p>\n

Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n

5 Set Superset<\/strong><\/p>\n

GHD: 5 sets of 5 reps (weighted)<\/p>\n

Back Extensions: 5 sets of 5 reps (weighted)<\/p>\n

 <\/p>\n

5 Set Tri-set or Single Work Sets <\/strong><\/p>\n

Seated Rows: 8 reps<\/p>\n

Lying Rear Delt Raises: 8 reps<\/p>\n

Straight Bar Pushdowns: 20 reps<\/p>\n

 <\/p>\n

WALKING LUNGES: 400M with VEST<\/strong><\/p>\n"},{"day":["TUESDAY"],"day_info":"","exercise_info":"

(KEY) SQUAT <\/strong><\/p>\n

(KEY) BENCH <\/strong><\/p>\n

(LIGHT) DEADLIFT <\/strong><\/strong><\/p>\n

 <\/p>\n

Warm-Up Legs & Core <\/strong><\/p>\n

Bike: 5 Minutes<\/p>\n

Walking Lunges: 3 Minutes<\/p>\n

GHD: 3 sets of 8 reps<\/p>\n

Toes 2 Bar: 3 sets of 8 reps<\/p>\n

Band Pull Aparts: 100 reps or Face Pulls<\/p>\n

 <\/p>\n

SQUAT — BACK SQUAT<\/strong><\/p>\n

*Work up to a 1 Rep Max ; Wrapped up<\/p>\n

 <\/p>\n

DEADLIFT (SUMO STANCE)<\/strong><\/p>\n

*Working up to 70% of 1 Rep Max<\/p>\n

 <\/p>\n

BENCH PRESS<\/strong><\/p>\n

*Flat Bench Press: Work to a 1 Rep Max for a Pause rep<\/p>\n

*2,2,2,2,1,1,1,1,1 rep<\/p>\n

 <\/p>\n

Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n

5 Set Superset<\/strong><\/p>\n

Hamstring Curls: 12 reps<\/p>\n

Leg Press: 12 reps<\/p>\n

Barbell Lunges: 12 reps<\/p>\n

 <\/p>\n

5 Set Tri-set or Single Work Sets <\/strong><\/p>\n

1 Arm Rows: 8 reps Each Arm<\/p>\n

Behind the Neck Press: 8 reps<\/p>\n

Rope Pushdowns: 20 reps<\/p>\n"},{"day":["WEDNESDAY"],"day_info":"","exercise_info":"

(KEY) SQUAT <\/strong><\/p>\n

(KEY) BENCH <\/strong><\/p>\n

(LIGHT) DEADLIFT <\/strong><\/strong><\/p>\n

 <\/p>\n

Warm-Up Legs & Core <\/strong><\/p>\n

Bike: 5 Minutes<\/p>\n

Walking Lunges: 3 Minutes<\/p>\n

GHD: 3 sets of 8 reps<\/p>\n

Toes 2 Bar: 3 sets of 8 reps<\/p>\n

Band Pull Aparts: 100 reps or Face Pulls<\/p>\n

 <\/p>\n

SQUAT VARIATION — FRONT SQUAT<\/strong><\/p>\n

*Work to a 1 Rep Max with Pause ; With Wraps & Belt<\/p>\n

 <\/p>\n

DEADLIFT (CONVENTIONAL STANCE)<\/strong><\/p>\n

*Working up to 70% of 1 Rep Max<\/p>\n

 <\/p>\n

BENCH PRESS<\/strong><\/p>\n

*Incline Bench Press (Close grip): Work to a 1 Rep Max<\/p>\n

*2,2,2,2,1,1,1,1,1 reps<\/p>\n

 <\/p>\n

Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n

5 Set Superset<\/strong><\/p>\n

GHD: 8 reps<\/p>\n

Dumbell Shrugs: 12 reps<\/p>\n

Box Squats with 135 lbs. for 12 reps<\/p>\n

 <\/p>\n

5 Set Tri-set or Single Work Sets <\/strong><\/p>\n

Lying Side Laterals: 8 reps<\/p>\n

Skull Crushers – 5 sets of 8 reps<\/p>\n

Dumbell Skull Crushers- 5 sets of 20 reps<\/p>\n

 <\/p>\n

LUNGES 400M with VEST<\/strong><\/p>\n"},{"day":["THURSDAY"],"day_info":"","exercise_info":"

Warm-Up Legs & Core <\/strong><\/p>\n

Bike: 5 Minutes<\/p>\n

Walking Lunges: 3 Minutes<\/p>\n

GHD: 3 sets of 8 reps<\/p>\n

Toes 2 Bar: 3 sets of 8 reps<\/p>\n

Band Pull Aparts: 100 reps or Face Pulls<\/p>\n

 <\/p>\n

SQUAT VARIATION — BOX SQUAT<\/strong><\/p>\n

*Work up to 70% of 1 Rep Max for 2 reps with a Belt<\/p>\n

*2,2,2,2,2,2,2 reps<\/p>\n

 <\/p>\n

DEADLIFT (CONVENTIONAL STANCE)<\/strong><\/p>\n

*Standing on 2 plates work to a 1 Rep Max (2 Plates: 2 Steel plates or one 45 lb. Bumper plate)<\/p>\n

*1,1,1,1,1,1,1 rep<\/p>\n

 <\/p>\n

BENCH PRESS<\/strong><\/p>\n

*Flat Bench Press: Regular Rep to a 1 Rep Max<\/p>\n

*2,2,2,2,1,1,1,1,1 rep<\/p>\n

 <\/p>\n

Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n

5 Set Tri-set or Single Work Sets <\/strong><\/p>\n

Hamstring Curls: 8 reps<\/p>\n

GHD: 5 reps (weighted)<\/p>\n

Back Extensions: 5 reps (weighted)<\/p>\n

 <\/p>\n

5 Set Tri-set or Single Work Sets <\/strong><\/p>\n

Seated Rows: 8 reps<\/p>\n

Lying Rear Delt Raises: 8 reps<\/p>\n

Straight Bar Pushdowns: 20 reps<\/p>\n"},{"day":["FRIDAY"],"day_info":"","exercise_info":"

(KEY) SQUAT <\/strong><\/p>\n

(KEY) BENCH <\/strong><\/p>\n

(LIGHT) DEADLIFT <\/strong><\/strong><\/p>\n

 <\/p>\n

Warm-Up Legs & Core <\/strong><\/p>\n

Bike: 5 Minutes<\/p>\n

Walking Lunges: 3 Minutes<\/p>\n

GHD: 3 sets of 8 reps<\/p>\n

Toes 2 Bar: 3 sets of 8 reps<\/p>\n

Band Pull Aparts: 100 reps or Face Pulls<\/p>\n

 <\/p>\n

SQUAT VARIATION — HIGH BAR BACK SQUAT<\/strong><\/p>\n

*Work up to a 1 Rep Max with a Pause ; No belt<\/p>\n

 <\/p>\n

DEADLIFT (CONVENTIONAL STANCE)<\/strong><\/p>\n

*Rack Pull ; Working up to 70% of 1 Rep Max<\/p>\n

 <\/p>\n

BENCH PRESS<\/strong><\/p>\n

*Flat Bench Press (Close grip): Work to a 1 Rep Max<\/p>\n

*2,2,2,2,1,1,1,1,1 reps<\/p>\n

 <\/p>\n

Extra Work Sets Go Along with KEYS for the DAY<\/strong><\/p>\n

5 Set Superset<\/strong><\/p>\n

Hamstring Curls: 12 reps<\/p>\n

Leg Press: 12 reps<\/p>\n

Barbell Lunges: 12<\/p>\n

 <\/p>\n

5 Set Tri-set or Single Work Sets <\/strong><\/p>\n

Dumbell Pullovers: 8 reps<\/p>\n

Behind the Neck Press: 8 reps<\/p>\n

Bodyweight skullcrushers: 20 reps<\/p>\n"},{"day":["SATURDAY"],"day_info":"

WEEKEND GPP -- LIGHT SQUAT & REST<\/p>\n","exercise_info":"

Bike: 5 Minutes<\/p>\n

Walking Lunges: 3 Minutes<\/p>\n

GHD: 3 sets of 8 reps<\/p>\n

Toes 2 Bar: 3 sets of 8 reps<\/p>\n

Band Pull Aparts: 100 reps or Face Pulls<\/p>\n

Front Squat: Work up to a pause at 50% of 1 Rep Max<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":"

Bike: 5 minutes<\/p>\n

Walking Lunges: 3 Minutes<\/p>\n

GHD: 3 sets of 8 reps<\/p>\n

Toes 2 Bar: 3 sets of 8 reps<\/p>\n

Band Pull Aparts: 100 reps or Face Pulls<\/p>\n

Front Squat: Work up to a pause at 50% of 1 Rep Max<\/p>\n"}],"tab":false},"yoast_head":"\n6.0 STRAIGHT POWER- DAILY WORK- POWER 3 - CoryG Fitness<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/corygfitness.com\/sp_workout\/5-0-straight-power-bench-most-dayz-2-plan-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6.0 STRAIGHT POWER- DAILY WORK- POWER 3 - CoryG Fitness\" \/>\n<meta property=\"og:url\" content=\"https:\/\/corygfitness.com\/sp_workout\/5-0-straight-power-bench-most-dayz-2-plan-2\/\" \/>\n<meta property=\"og:site_name\" content=\"CoryG Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/corygfitness\/\" \/>\n<meta property=\"article:modified_time\" content=\"2016-11-17T00:43:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/03\/Screen_Shot_2016-05-01_at_8.33.46_AM.png\" \/>\n\t<meta property=\"og:image:width\" content=\"885\" \/>\n\t<meta property=\"og:image:height\" content=\"588\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@corygfitness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/corygfitness.com\/sp_workout\/5-0-straight-power-bench-most-dayz-2-plan-2\/\",\"url\":\"https:\/\/corygfitness.com\/sp_workout\/5-0-straight-power-bench-most-dayz-2-plan-2\/\",\"name\":\"6.0 STRAIGHT POWER- DAILY WORK- POWER 3 - 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