Universal Publishers (Australia)

Cory Gregory's #SQUATLIFE Phase 2

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• published: 09 May 2015
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Website: http://www.corygfitness.com Instagram : https://www.instagram.com/corygfitness/ Twitter : https://twitter.com/corygfitness Facebook: https://www.facebook.com/corygfitness/?ref=hl Monday: Squat and Chest Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. Warm-Up Bike 3 minutes Walking lunge 1 set of 100-200 feet Squat variation Front Squat Pause, no belt 8-10 sets of 20 (bar), 10, 5, 3, 1, 1, 1 reps Chest/Back Flat Bench Heavy 20,3,3,3,3,1,1,1,1 (All sets except warm up set are pauses. The last single is a back off set for a 5 second pause) Superset T-Bar/Seated/Dumbbell Rows 15 reps Conditioning Walking lunges- 400m on track or 15-20 minutes in gym Tuesday: Squat and pull and chest/back Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. Warm-up Bike 3 minutes Walking lunge 1 set of 100-200 feet Squat variation Front squat pause with belt 20 (with bar), 10, 5, 3, 1, 1, 1 reps Deadlift 2-plate Deficit deadlift 6 sets of 1, 1, 1, 1, 1, 1 reps OR Conventional Deadlift with bands 6 sets of 1,1,1,1,1,1 reps Or Conventional Deadlift 6 sets of 1,1,1,1,1,1 reps Chest/Back Incline Bench 10/10/10 (close/medium/wide grips) without racking in a row x3 Super-set with 20 reps of seated rows or T bar Flat Bench 10/10/10 (close/medium/wide grips) without racking in a row x3 Superset Super-set with 20 reps of seated rows or T bar Conditioning Walking lunge 400m or 15-20 minutes in gym Wednesday: Squat and arms Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. Warm-up Bike 3 minutes Walking lunge 1 sets of 100-200 feet Squat variation: High bar back squat pause (choice of belt or not) 20, 10, 5, 3, 1, 1, 1 reps Conditioning: Rest as little as possible between sets Superset 3 sets GHD 10-15 reps Weighted Crunches 25 reps Arm Pump Set: Straight Bar Curls Straight Bar Pushdowns 5 sets of 10-10-10 (Close, Normal, Wide) Thursday: Squat and Chest/Back Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. Warm-up Bike 3 minutes Walking lunge 1 sets of 100-200 feet GHD 1 set of 10-15 reps Squat variation: Front squat, with belt (wraps on single if you want) 20 reps with bar, 10, 5, 1, 1, 1, 1, 1 (Wrap on last 3 singles) Chest/Back Flat Bench Heavy 20,3,3,3,3,1,1,1,1 (All sets except warm up are pauses. The last single is a back off set for a 5 second pause) Superset T-Bar/Seated/Dumbbell Row 15-20 reps Conditioning: Walking Lunges 400m or 15-20 minutes in the gym Friday: Meet Day Friday Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. Warm-up Bike 3 minutes Walking lunge 1 sets of 100-200 feet GHD 1 set of 10-15 reps Squat variation: [insert squat variation video] Low Bar, Medium to Wide stance squat with belt and wraps on last 3 sets 20 with bar, 10, 5, 3, 1, 1, 1 reps Deadlift 6x1 SUMO with belt. If you have options for bands, do one week with bands and one week without. Chest/Back Incline Bench 10/10/10 (close/medium/wide grips) without racking in a row x3 Super-set with 20 reps of seated rows or T bar Flat Bench 10/10/10 (close/medium/wide grips) without racking in a row x3 Superset Super-set with 20 reps of seated rows or T bar Conditioning Walking lunge 400m or 15-20 minutes in gym Saturday: Squat Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. Warm-up Bike 3 minutes Walking lunge 1 sets of 100-200 feet Squat variation Front squat, no belt 6x2 at 70% of your belted max without wraps Superset: 3 sets GHD: 10-15 reps Weighted Crunches: 25 reps Sunday: Squat Rest periods: Just get a drink of water and load the plates. We’re not going to sit around and wait. Warm-up Bike 3 minutes Walking lunge 1 sets of 100-200 feet Squat variation: Front squat, no belt 6x2 at 50% of your max Superset: 3 sets GHD- 10-15 reps Weighted Crunches- 25 reps