General Guidelines and Notes

"I think you could coin the program as Drop Bear

Training - sneak the fuck up on you and kill you" -
David Osborn (Big Coach D)

This is an incredibly general program based on a large chunk of the people who I have
coached in person and encountered on the internet. This program is aimed at a
theoretical Jane-and-Joe-Average intermediate powerlifter (Roughly anywhere
between 300-400 Wilks). Although, there is nothing that precludes this from being
used by more advanced lifters.

Given that this is intended for the intermediate lifter, the program is primarily focused
on increasing muscle mass and improving technical proficiency. It will lead into a
competition or a test after 15 weeks, those results should be used to calculate the
next program. Rinse and repeat. This is not a "shock cycle" designed to put 50kg on a
total right off the bat. This program is designed for the lifter to steadily chip away their
personal bests and set the foundation required to see their lifting careers into the
future and not just rack up injuries and burn out as so many gung-ho intermediates do
on the way to becoming advanced.

I have included a selection of accessories and variants to chose from based on your
own deficiencies and the equipment that you have on hand. You should be able to
perform this program with only a rack, a barbell and a bench.

The exercises already selected are my own recommendations assuming you lift at a
standard gym and there isn't anything particularly wrong with you.

It is not advisable to inflate your 1RM for calculation purposes in the vast majority of
cases, but I know people will do it anyway. Light weight women could get away with a
5% inflation on their lifts if they so needed to.

All Bench Presses and barbell variants are to be performed with a competition pause

If you don't have access to any boards or a slingshot for overload work you can simply
take the raw bench work that would normally precede it and double the number of
sets

A belt can be used at any time but my general recommendation is from 70% 1RM
upwards on Squat and Deadlift

A '+' indicates a superset e.g. Abs + Face Pulls

There were a whole bunch of Sheiko-esque NL vs Average weight graphs but I was too
stupid to get the axis for average weight to scale automatically so the graphs didn't
show what I really needed it to show. Hopefully these can make an appearance in
future versions
There were a whole bunch of Sheiko-esque NL vs Average weight graphs but I was too
stupid to get the axis for average weight to scale automatically so the graphs didn't
show what I really needed it to show. Hopefully these can make an appearance in
future versions

If you absolutely have to and no-one can tell you otherwise an optional 4th day can be
performed on Day 6. Cap it at 20 total working sets and restrict it to bodybuilding fluff
work for your arms, side and rear delts, back, hamstrings and abs. Drop this extra day
after week 8.
e.g. Lat Pulldown 4x20
Cable Rows 4x20
Hamstring Curls 4x20
Arms + Delts 4x20
Ab Wheel 4x20

Weight of chains used relative to bench 1RM

<140kg 5-10kg/side
140 - 200kg 10-15kg/side
>200kg 15-20kg/side

4-Day variant of this program for more advanced lifters and newbie program coming soon
Shameful Self-Promotion
Email coach.janusz.k@gmail.com
Instagram @coach.janusz

Feel free to hammer me with feedback, questions, and insults regarding the program

Beginner Program - Drop Bear Jnr.

https://tinyurl.com/drpb3arjnr

Advanced Program - Drop Bear Snr.

https://tinyurl.com/drpb3arsnr
1RM Monday Week of Meet
Squat 100 12/11/2017
Bench 100
Deadlift 100
Unit lb

Exercise Selection
Main Deadlift Deadlift
Squat Variant High Bar Squat
Bench Variant Close Grip Bench
Bench Overload Slingshot Bench
Squat Accessory Front Squats
Bench Accessory DB OHP
Deadlift Accessory Glute Ham Raise
Horizontal Row Barbell Row
Vertical Row Pull Ups
 9/4/2017 Week 1
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.65 7 x 2 65 Close Grip Bench 0.7 6 x 3 70 High Bar Squat 0.55 4 x 7 55

Deadlift 0.6 8 x 5 60 Paused Bench 0.75 5 x 4 75

Paused Bench 0.7 6 x 4 70

DB OHP 4 x 8 Glute Ham Raise 4 x 10 Front Squats 5 x 8

Barbell Row 4 x 8 Pull Ups 4 x 10 Barbell Row 6 x 8
Biceps + Triceps + Face Pulls 4 x 20 Abs + Side Lateral Raises 3 x 20 Biceps + Triceps + Face Pulls 5 x 20

9/11/2017 Week 2
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
High Bar Squat 0.6 8 x 4 60 Close Grip Bench 0.7 6 x 3 70 High Bar Squat 0.5 6 x 5 50

Deadlift 0.7 6 x 3 70 Paused Bench 0.7 6 x 5 70

Paused Bench 0.65 7 x 5 65

DB OHP 3 x 10 Glute Ham Raise 4 x 8 Front Squats 4 x 10

Barbell Row 4 x 10 Pull Ups 5 x 8 Barbell Row 5 x 10
Biceps + Triceps + Face Pulls 3 x 20 Abs + Side Lateral Raises 4 x 20 Biceps + Triceps + Face Pulls 4 x 20

9/18/2017 Week 3
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.7 6 x 2 70 Close Grip Bench 0.7 6 x 3 70 High Bar Squat 0.6 6 x 4 60

Deadlift 0.65 7 x 5 65 Paused Bench 0.8 5 x 2 80

Paused Bench 0.8 6 x 2 80 Slingshot Bench 0.85 2 x 3 85
0.9 1 x 3 90
DB OHP 5 x 8 Glute Ham Raise 3 x 10 Front Squats 3 x 8
Barbell Row 5 x 8 Pull Ups 5 x 10 Barbell Row 5 x 8
Biceps + Triceps + Face Pulls 3 x 20 Abs + Side Lateral Raises 4 x 20 Biceps + Triceps + Face Pulls 3 x 20

9/25/2017 Week 4
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.65 7 x 4 65 Close Grip Bench 0.7 6 x 3 70 High Bar Squat 0.55 4 x 7 55

Deadlift 0.75 5 x 3 75 Paused Bench 0.75 3 x 4 75

Paused Bench 0.65 7 x 5 65 Slingshot Bench 0.8 1 x 1 80
0.85 5 x 2 85
DB OHP 4 x 10 Glute Ham Raise 5 x 8 Front Squats 3 x 10
Barbell Row 4 x 10 Pull Ups 5 x 8 Barbell Row 4 x 10
Biceps + Triceps + Face Pulls 3 x 20 Abs + Side Lateral Raises 4 x 20 Biceps + Triceps + Face Pulls 5 x 20

10/2/2017 Week 5
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.75 5 x 2 75 Close Grip Bench 0.7 6 x 3 70 High Bar Squat 0.65 7 x 3 65

Deadlift 0.7 6 x 5 70 Paused Bench 0.85 6 x 2 85

Paused Bench 0.8 8 x 2 80

DB OHP 4 x 8 Glute Ham Raise 4 x 10 Front Squats 3 x 10

Barbell Row 5 x 8 Pull Ups 5 x 10 Barbell Row 5 x 10
Biceps + Triceps + Face Pulls 3 x 20 Abs + Side Lateral Raises 4 x 20 Biceps + Triceps + Face Pulls 4 x 20

10/9/2017 Week 6
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.7 6 x 4 70 Close Grip Bench 0.7 6 x 3 70 High Bar Squat 0.6 6 x 4 60

Deadlift 0.8 6 x 2 80 Paused Bench 0.8 5 x 2 80

Paused Bench 0.65 7 x 4 65 Slingshot Bench 0.85 2 x 3 85
0.9 1 x 3 90
DB OHP 4 x 10 Glute Ham Raise 5 x 8 Front Squats 3 x 10
Barbell Row 4 x 10 Pull Ups 4 x 8 Barbell Row 5 x 10
Biceps + Triceps + Face Pulls 4 x 20 Abs + Side Lateral Raises 4 x 20 Biceps + Triceps + Face Pulls 3 x 20

10/16/2017 Week 7
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.8 4 x 2 80 Close Grip Bench 0.7 6 x 3 70 Squat 0.7 6 x 3 70

Deadlift 0.75 5 x 4 75 Paused Bench 0.85 3 x 3 85

Paused Bench 0.85 6 x 2 85 Slingshot Bench 0.9 2 x 1 90
0.95 2 x 1 95
DB OHP 5 x 8 Glute Ham Raise 5 x 10 Front Squats 4 x 8
Barbell Row 5 x 8 Pull Ups 5 x 10 Barbell Row 4 x 8
Biceps + Triceps + Face Pulls 5 x 20 Abs + Side Lateral Raises 4 x 20 Biceps + Triceps + Face Pulls 4 x 20

10/23/2017 Week 8
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.75 5 x 4 75 Close Grip Bench 0.7 6 x 3 70 Squat 0.65 7 x 3 65

Deadlift 0.85 3 x 3 85 Paused Bench 0.9 5 x 1 90

Paused Bench 0.7 6 x 5 70 Slingshot Bench 0.95 1 x 1 95
0.98 1 x 1 100
DB OHP 5 x 10 Glute Ham Raise 6 x 8 Front Squats 3 x 10
Barbell Row 5 x 10 Pull Ups 5 x 8 Barbell Row 5 x 10
Biceps + Triceps + Face Pulls 4 x 20 Abs + Side Lateral Raises 5 x 20 Biceps + Triceps + Face Pulls 3 x 20

10/30/2017 Week 9
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.85 3 x 2 85 Paused Bench 0.75 5 x 3 75 Squat 0.75 5 x 3 75

Deadlift 0.8 4 x 4 80 Paused Bench 0.9 5 x 2 90

Paused Bench 0.8 6 x 2 80

DB OHP 3 x 8 Glute Ham Raise 3 x 6 Front Squats 3 x 8

Barbell Row 5 x 8 Pull Ups 4 x 6 Barbell Row 4 x 8
Biceps + Triceps + Face Pulls 3 x 10 Abs + Side Lateral Raises 3 x 10 Biceps + Triceps + Face Pulls 3 x 10

11/6/2017 Week 10
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.8 4 x 4 80 Paused Bench 0.75 5 x 3 75 Squat 0.7 6 x 3 70

Deadlift 0.85 3 x 2 85 Paused Bench 0.8 5 x 2 80

Paused Bench 0.7 8 x 3 70 Slingshot Bench 0.85 1 x 3 85
0.9 5 x 1 90
DB OHP 3 x 6 Glute Ham Raise 4 x 8 Biceps + Triceps + Face Pulls 3 x 10
Barbell Row 3 x 6 Pull Ups 5 x 8
Biceps + Triceps + Face Pulls 2 x 10 Abs + Side Lateral Raises 4 x 10

11/13/2017 Week 11
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.85 3 x 2 85 Paused Bench 0.75 5 x 3 75 Squat 0.75 5 x 3 75

Deadlift 0.75 5 x 4 75 Paused Bench 0.8 4 x 4 80

Paused Bench 0.8 8 x 2 80

DB OHP 3 x 8 Glute Ham Raise 3 x 6 Barbell Row 5 x 8

Barbell Row 3 x 8 Pull Ups 3 x 6 Biceps + Triceps + Face Pulls 6 x 10
Biceps + Triceps + Face Pulls 3 x 10 Abs + Side Lateral Raises 4 x 10

11/20/2017 Week 12
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.75 5 x 3 75 Paused Bench 0.8 6 x 2 80 Squat 0.65 7 x 3 65

Deadlift 0.9 2 x 2 90 Paused Bench 0.85 5 x 3 85

Paused Bench 0.7 8 x 3 70

Barbell Row 3 x 6 Glute Ham Raise 3 x 8 Biceps + Triceps + Face Pulls 5 x 10

Biceps + Triceps + Face Pulls 4 x 10 Pull Ups 3 x 8
Abs + Side Lateral Raises 4 x 10

11/27/2017 Week 13
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.9 2 x 2 90 Paused Bench 0.8 6 x 2 80 Squat 0.8 6 x 2 80

Deadlift 0.8 6 x 2 80 Paused Bench 0.9 3 x 2 90

Paused Bench 0.8 8 x 2 80

Biceps + Triceps + Face Pulls 4 x 10 Abs + Side Lateral Raises 3 x 10 Biceps + Triceps + Face Pulls 4 x 10

12/4/2017 Week 14
Day 1 Day 3 Day 5
Percent S x R Weight Percent S x R Weight Percent S x R Weight
Squat 0.8 4 x 2 80 Paused Bench 0.8 4 x 2 80 Squat 0.7 6 x 2 70

Deadlift 0.7 6 x 2 70 Paused Bench 0.925 3 x 1 95

Paused Bench 0.85 6 x 2 85
Barbell Row 3 x 6 Glute Ham Raise 2 x 8 Biceps + Triceps + Face Pulls 3 x 10
Biceps + Triceps + Face Pulls 3 x 10 Pull Ups 2 x 8
Abs + Side Lateral Raises 2 x 10

12/11/2017 Week 15
Day 1 Day 3 Day 7
Percent S x R Weight Percent S x R Weight

TEST
Paused Bench 0.8 4 x 2 80 Squat 0.7 3 x 2 70
Deadlift 0.7 3 x 2 70 Paused Bench 0.75 5 x 2 75

;
 Tonnage
6000.0

5000.0

4000.0 Squat Tonnage

Bench Tonna ge
3000.0 Deadl i ft Tonnage

2000.0

1000.0

0.0
1 3 5 7 9 11 13 15

Average Intensity
95.00%
90.00%
85.00%
80.00% Squat Intens i ty
75.00% Bench Intens ity
Deadl i ft Intens i ty
70.00%
65.00%
60.00%
55.00%
50.00% NL
AV

1 3 5 7 9 11 13 15
G
WT

INOL
3.00

2.50

2.00
Squat INOL
Bench INOL
1.50 Deadl ift INOL
Deadl ift INOL
1.00

0.50

0.00
1 3 5 7 9 11 13 15
NL
AV
G
WT
 SQ Tonnage BP Tonnage DL Tonnage SQ Intensity BP Intensity
Week 1 2450.0 4440.0 2400.0 58.33% 71.61%

Week 2 3420.0 5635.0 1260.0 55.16% 67.89%

Week 3 2280.0 3800.0 2275.0 63.33% 77.55%

Week 4 3360.0 5365.0 1125.0 60.00% 70.59%

Week 5 2115.0 3560.0 2100.0 68.23% 77.39%

Week 6 3120.0 4660.0 960.0 65.00% 71.69%

Week 7 1900.0 3415.0 1500.0 73.08% 79.42%

Intens i ty
Intens ity
Week 8 2865.0 4005.0 765.0 69.88% 72.82%
i ft Intens i ty

Week 9 1635.0 2985.0 1280.0 77.86% 80.68%

Week 10 2540.0 4310.0 510.0 74.71% 75.61%

Week 11 1635.0 3685.0 1500.0 77.86% 78.40%

Week 12 2490.0 3915.0 360.0 69.17% 76.76%

Week 13 1320.0 2780.0 960.0 82.50% 81.76%

Week 14 1480.0 1945.0 840.0 74.00% 84.57%

Week 15 420.0 1390.0 420.0 70.00% 77.22%

DL Intensity SQ INOL BP INOL DL INOL Monotony Av Weight NL
60.00% 1.02 2.20 1.00 0.788 64.51 144

70.00% 1.40 2.60 0.60 0.784 63.28 163

65.00% 1.00 2.40 1.00 0.758 69.63 120

75.00% 1.42 2.80 0.60 0.772 67.01 147

70.00% 1.00 2.20 1.00 0.771 72.66 107

80.00% 1.40 2.60 0.60 0.780 69.92 125

75.00% 1.00 2.60 0.80 0.775 76.57 89

85.00% 1.40 2.80 0.60 0.748 72.71 105

80.00% 1.00 2.20 0.80 0.776 79.73 74

85.00% 1.40 2.60 0.40 0.765 75.88 97

75.00% 1.00 2.20 0.80 0.785 77.50 88

90.00% 1.20 2.40 0.40 0.747 74.34 91

80.00% 1.00 2.00 0.60 0.794 81.61 62

70.00% 0.80 1.60 0.40 0.785 77.55 55

70.00% 0.20 0.80 0.20 0.644 74.33 30

SQ NL BP NL DL NL
42 62 40

62 83 18

36 49 35

56 76 15

31 46 30

48 65 12

26 43 20

41 55 9

21 37 16

34 57 6

21 47 20

36 51 4

16 34 12

20 23 12

6 18 6