{"id":744,"date":"2016-01-31T21:45:45","date_gmt":"2016-01-31T21:45:45","guid":{"rendered":"http:\/\/dev.corygfitness.com\/2016\/01\/31\/squatlife-7-0-fire-power-pauses\/"},"modified":"2016-11-17T00:44:19","modified_gmt":"2016-11-17T00:44:19","slug":"squatlife-7-0-fire-power-pauses","status":"publish","type":"squatlife_workout","link":"https:\/\/corygfitness.com\/squatlife_workout\/squatlife-7-0-fire-power-pauses\/","title":{"rendered":"#SQUATLIFE 7.0 FIRE POWER"},"content":{"rendered":"
DEAD<\/p>\n
1 MONTH OF ALL PAUSES TO CREATE CRAZY LEG DRIVE!!!<\/strong><\/span><\/p>\n","protected":false},"featured_media":1402,"menu_order":6,"template":"template-squatlife.php","format":"standard","meta":[],"categories":[],"tags":[],"better_featured_image":{"id":1402,"alt_text":"FullSizeRender 4","caption":"","description":"","media_type":"image","media_details":{"width":1707,"height":1242,"file":"2016\/01\/FullSizeRender-4.jpg","sizes":{"thumbnail":{"file":"FullSizeRender-4-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-150x150.jpg"},"medium":{"file":"FullSizeRender-4-300x218.jpg","width":300,"height":218,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-300x218.jpg"},"medium_large":{"file":"FullSizeRender-4-768x559.jpg","width":768,"height":559,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-768x559.jpg"},"large":{"file":"FullSizeRender-4-1024x745.jpg","width":1024,"height":745,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-1024x745.jpg"},"shop_thumbnail":{"file":"FullSizeRender-4-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-150x150.jpg"},"shop_catalog":{"file":"FullSizeRender-4-350x400.jpg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-350x400.jpg"},"shop_single":{"file":"FullSizeRender-4-350x400.jpg","width":350,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-350x400.jpg"},"small-thumb":{"file":"FullSizeRender-4-400x200.jpg","width":400,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-400x200.jpg"},"medium-thumb":{"file":"FullSizeRender-4-600x300.jpg","width":600,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-600x300.jpg"},"blog-large":{"file":"FullSizeRender-4-800x400.jpg","width":800,"height":400,"mime-type":"image\/jpeg","source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4-800x400.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":744,"source_url":"https:\/\/corygfitness.com\/wp-content\/uploads\/2016\/01\/FullSizeRender-4.jpg"},"acf":{"show":"no","daily_workout":[{"day":["MONDAY"],"day_info":" POWER DAY<\/p>\n","exercise_info":" BACK SQUAT <\/strong><\/p>\n *Work to a 1 Rep Max with Pause or to a Box ; Use Belt<\/p>\n *Against Medium Bands if you have the option<\/p>\n *Work up to your Max with Doubles or Singles<\/p>\n <\/p>\n DEADLIFT<\/strong><\/p>\n *Work to a 1 Rep Max with one of the following variations<\/p>\n *Against Mini Bands if you have the option<\/p>\n *Work up to a Max with Singles<\/p>\n <\/p>\n Week 1: Deficit Deadlift (Stand on 1 Plate ; 1 Steel plate or one 25 lb. Bumper plate)<\/p>\n Week 2: Deficit Deadlift (Stand on 4 Mats or two 45 lb. Bumper plates)<\/p>\n Week 3: Deficit Deadlift (Stand on 2 Steel plates or one 45 lb. Bumper plate)<\/p>\n Week 4: Deficit Deadlift (Stand on 4 Mats or two 45 lb. Bumper plates)<\/p>\n <\/p>\n BENCH PRESS<\/strong><\/p>\n *Work to a 1 Rep Max<\/p>\n *Work to your Max with Doubles or Singles<\/p>\n <\/p>\n Week 1: Flat Bench Press with 1 Second Pause (Against Mini Bands)<\/p>\n Week 2: Incline Close Grip with 1 Second Pause (Against Chains if you have them)<\/p>\n Week 3: Flat Bench Press with 1 Second Pause and 1 Board (Against Mini Bands)<\/p>\n Week 4: Flat Bench Press with 1 Second Pause (Against Mini Bands)<\/p>\n <\/p>\n GPP WORK (General Physical Prepardeness) — 3-5 Set Superset<\/strong><\/p>\n Belt Squat or Box Squat against bands: 15 reps OR Box Squat with Front Rack Med Ball: 15-25 reps<\/p>\n GHD (using a variation): 5-10 reps (bodyweight \/ against bands \/ holding a plate) OR Back Extensions: 20 reps<\/p>\n Reverse Hyper OR GHDs: 10 reps<\/p>\n <\/p>\n #LungeandLearn: 400 meters or 10-15 minutes<\/p>\n"},{"day":["TUESDAY"],"day_info":" UPPER, MID & LOWER BACK<\/p>\n","exercise_info":" FRONT SQUAT<\/strong><\/p>\n *Work up to a 1 Rep Max with a Pause ; With Belt<\/p>\n *Work to a Max with Doubles or Singles<\/p>\n <\/p>\n OLYMPIC — Find 1 Rep Max in 20 Minutes<\/strong><\/p>\n Max Clean off Blocks<\/p>\n *Change Box Heights Each Workout for the next 4 Weeks<\/p>\n *Use Olympic Lifter shoes if you have them<\/p>\n <\/p>\n **If you don\u2019t do Olympic lifts move right to this below**<\/p>\n <\/p>\n BARBELL SHRUGS \/ SIDE LYING LATERALS<\/strong><\/p>\n *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 50 reps at 135 lbs. then 2 sets of 10 reps Side Lying Laterals<\/p>\n 50 reps at 225 lbs. then 2 sets of 10 reps Side Lying Laterals<\/p>\n 50 reps at 315 lbs. then 2 sets of 10 reps Side Lying Laterals<\/p>\n <\/p>\n 5 Set Superset<\/strong><\/p>\n T-Bar Rows: 20 reps<\/p>\n Hamstring Curls: 20 reps<\/p>\n Back Extensions: 20 reps<\/p>\n <\/p>\n #LungeandLearn: 400 meters or 10-15 minutes<\/p>\n"},{"day":["WEDNESDAY"],"day_info":" BODYBUILDING CHEST & BACK<\/p>\n","exercise_info":" BACK SQUAT<\/strong><\/p>\n *Work to a 3 Rep Max with a Pause on each rep ; With Belt<\/p>\n <\/p>\n CHEST & BACK — OPTION 1<\/strong><\/p>\n 6 Set Superset<\/strong><\/p>\n Incline Dumbbell Bench Press: 12 reps<\/p>\n Wide Grip Pulldowns: 12 reps Close grip \/ 12 reps Wide grip<\/p>\n <\/p>\n 5 Set Superset<\/strong><\/p>\n 3 Way Flat Bench Press: 10 reps Each Way (Close grip \/ Medium grip \/ Wide grip)<\/p>\n 1 Arm Dumbbell Rows: 12 reps Each Arm<\/p>\n <\/p>\n 6 Set Tri-set<\/strong><\/p>\n Chest Fly Machine: 15 reps (Squeeze at the Top for a 2 Count)<\/p>\n Dumbbell Pullovers: 20 reps<\/p>\n <\/p>\n OR<\/p>\n <\/p>\n CHEST & BACK — OPTION 2<\/strong><\/p>\n 6 Set Superset<\/strong><\/p>\n Barbell Bench Press: 8 reps<\/p>\n Wide Grip Pull-ups: Till Failure<\/p>\n <\/p>\n 5 Set Superset<\/strong><\/p>\n 3 Way Incline Bench Press: 10 reps Each Way (Close grip \/ Medium grip \/ Wide grip)<\/p>\n Seated Rows (1\/4 rep Method): 15 reps (1 Regular rep + one 1\/4 rep)<\/p>\n <\/p>\n 6 Set Tri-set<\/strong><\/p>\n Chest Fly: 15 reps<\/p>\n Dumbbell Pullovers: 15 reps<\/p>\n"},{"day":["THURSDAY"],"day_info":" POWER DAY ALL SPEED ALL THREE MAIN LIFTS<\/p>\n","exercise_info":" BACK SQUAT<\/strong><\/p>\n *12 sets of 2 reps with Pause or Box Squats<\/p>\n <\/p>\n DEADLIFT (SUMO OR CONVENTIONAL STANCE)<\/strong><\/p>\n *12 sets of 2 reps (No dropping the bar)<\/p>\n <\/p>\n BENCH PRESS (NO PAUSES)<\/strong><\/p>\n *12 sets of 2 reps<\/p>\n <\/p>\n *Against Bands if you have that option on all 3 movements*<\/p>\n *Medium Bands on Squats ; Mini Bands on Bench & Deadlift<\/p>\n <\/p>\n Week 1: 50%<\/p>\n Week 2: 55%<\/p>\n Week 3: 60%<\/p>\n Week 4: 65%<\/p>\n <\/p>\n ———————————————————————————————–<\/p>\n INSURANCE POLICY WORK<\/strong><\/p>\n GHD: 5 sets of 5 reps holding weight if possible (Hamstring Curls & Back Extensions as a substitute)<\/p>\n Toes 2 Bar: 5 sets of 8 reps (knee ups if you need to scale)<\/p>\n Weighted Crunches: 3-4 sets of 25 reps<\/p>\n Add 400M Walking Lunges<\/p>\n"},{"day":["FRIDAY"],"day_info":" UPPER, MID & LOWER BACK<\/p>\n","exercise_info":" FRONT SQUAT<\/strong><\/p>\n *Work up to a 3 Rep Max with Pauses on each rep ; Use Belt<\/p>\n *Work up to your Max with Doubles or Singles<\/p>\n <\/p>\n OLYMPIC — FIND 1 REP MAX IN 20 MINUTES<\/strong><\/p>\n *Work to 1 Rep Max off of Blocks<\/p>\n *Change Box Heights Each Workout for the next 4 weeks<\/p>\n *Use Lifter shoes if you have them<\/p>\n <\/p>\n *If you don\u2019t do Olympic lifts, move right to this below:<\/p>\n <\/p>\n BARBELL SHRUGS\/SIDE LYING LATERALS<\/strong><\/p>\n *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 50 reps at 135 lbs. then 2 sets of 10 reps Side Lying Laterals<\/p>\n 50 reps at 225 lbs. then 2 sets of 10 reps Side Lying Laterals<\/p>\n 50 reps at 315 lbs. then 2 sets of 10 reps Side Lying Laterals<\/p>\n <\/p>\n 5 Set Superset<\/strong><\/p>\n GHD: 5-10 reps<\/p>\n Hamstring Curls: 20 reps<\/p>\n Back Extensions: 20 reps<\/p>\n Reverse Hypers: 10 reps<\/p>\n <\/p>\n #LungeandLearn: 400 meters or 10-15 minutes<\/p>\n"},{"day":["SATURDAY"],"day_info":" BODYBUILDING ARMS & SHOULDERS<\/p>\n","exercise_info":" BACK SQUAT<\/strong><\/p>\n *Max reps with 315 lbs. with Pauses (Scale the weight accordingly)<\/p>\n <\/p>\n Military Press: 20,20,10,10,5 reps<\/p>\n Barbell Curls: 20,20,10,10,5 reps<\/p>\n Close Grip Bench Press: 20,20,10,10,5 reps<\/p>\n <\/p>\n 5 Set Tri-set<\/strong><\/p>\n Arnold Press: 20,20,10,10,5 reps<\/p>\n Incline DB Curls: 20,20,10,10,5 reps<\/p>\n DB Skullcrushers: 20,20,10,10,5 reps<\/p>\n <\/p>\n 5 Set Tri-set<\/strong><\/p>\n Full Laterals: 15 reps<\/p>\n Full Frontals: 15 reps<\/p>\n Band Pushdowns: 20 reps<\/p>\n Forearm Curls: 20 reps<\/p>\n"},{"day":["SUNDAY"],"day_info":"","exercise_info":" Light Front Squat<\/p>\n *Work up to 50-70% 1 pause rep<\/p>\n <\/p>\n REST<\/strong><\/p>\n"}],"tab":false},"yoast_head":"\n