DROP BEAR Snr 2.

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"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 advanced powerlifter (Roughly anywhere upwards
of 400 Wilks). Although, there is nothing that precludes this from being used by later
stage intermediate lifters (~350-400 Wilks), particularly heavier lifters (100kg+ bw).

Given that this is intended for the advanced lifter, the program assumes a degree of
competence in performing the main lifts and need for more time in between
competitions. Because it is designed for larger and stronger lifters the progression will
be much sharper than the intermediate program, starting lighter and finishing heavier.
It will lead into a competition or a test after 19 weeks, and includes an inbuilt 6 week
"offseason" at the start of the program. 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, continue to develop technical proficiency and aggressively
attack weaknesses in the offseason. This program is designed to be a sustainable
method of training well into the long term for advanced trainees.

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 reccommendations assuming you lift at a
standard gym and there isn't anything particularly wrong with you.

Accessory lifts are to be performed primarily as "pump work" with lighter weights and
short rest times (30-90sec).

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.

If you wish to only train 3x per week you can remove Day 6

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 volume by
adding sets and reps as you see fit

A belt can be used at any time but my general reccommendation is from 70% 1RM
upwards on Squat and Deadlift and 65% 1RM when using variants e.g. Highbar Squat

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

It is not advisable to add an extra day to this program although you may split days and
keep the total work for the week the same without too much interference depending
on how you decide to split it.

Lifters who wish to include cardio for general health may do so during the inbuilt off-
season (the first 6 weeks of the program) on Day 3 and Day 6 after their main work
but are advised to restrict it to HIIT. They may also include walking in the mornings for
20-40minutes for the entirity of the program.

Weight of chains used relative to bench 1RM

<140kg 5-10kg/side
140 - 200kg 10-15kg/side
>200kg 15-20kg/side
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. You feedback helps me shape the next version.

Beginner Program - Drop Bear Jnr.

https://tinyurl.com/drpb3arjnr

Intermediate Program - Drop Bear

https://tinyurl.com/drpb3ar

Change Log
- Increased Squat volume and altered squat progression
- Altered Bench progression and extended overload bench into the peak
- Moved the peak forwards by 1 week
- Altered options for accessories
- Added shrugs to light deadlift day for all
- Added Larsen Press for all
- Altered the distribution of variants throughout the program
- Included RPE guidelines for accessories
1RM Monday Week of Meet
Squat 100 7/30/2018
Bench 100
Deadlift 100
Unit kg

Exercise Selection
Main Deadlift Deadlift
Squat Variant High Bar Squat
Bench Variant A Close Grip Bench
Bench Variant B Incline Bench Press
Deadlift Variant Defecit Deadlift
Bench Overload Slingshot Bench
Squat Accessory Split Squats
Bench Accessory Incline DB Bench
Deadlift Accessory Glute Ham Raise
Horizontal Row Barbell Row
Vertical Row Pull Ups
 3/25/2018 Week 1 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
High Bar Squat 0.65 7 x 3 65 Incline Bench Press 0.5 3 x 10 50 High Bar Squat 0.55 3 x 9 55 Push Press 5 x 5 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Defecit Deadlift 0.6 8 x 4 60 Larsen Press 0.6 8 x 4 60 0 0 0 0 0 0 0 0 0 0 0 0
Close Grip Bench 0.55 4 x 9 55 Paused Deadlift 0.4 4 x 6 40 0 0 0 0 0 0 0 0 0 0 0 0
1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 5 x 10 RPE6 Pull Ups 5 x 8 RPE6 Split Squats 5 x 10 RPE6 Pull Ups 3 x 8 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 5 x 10 RPE6 Glute Ham Raise 5 x 8 RPE6 Barbell Row 4 x 10 RPE6 Shrugs 5 x 10 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 4 x 20 RPE6 Abs + Face Pulls 4 x 10 RPE6 Bicep Curls + Face Pulls 5 x 20 RPE6 Abs + Face Pulls 3 x 10 RPE6 0 0 0 0 0 0 0 0 0 0 0 0

4/1/2018 Week 2 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
High Bar Squat 0.6 8 x 4 60 Incline Bench Press 0.55 3 x 9 55 High Bar Squat 0.5 5 x 8 50 Push Press 5 x 5 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Defecit Deadlift 0.7 6 x 3 70 Larsen Press 0.65 7 x 5 65 0 0 0 0 0 0 0 0 0 0 0 0
Close Grip Bench 0.6 5 x 8 60 Paused Deadlift 0.5 4 x 5 50 0 0 0 0 0 0 0 0 0 0 0 0
1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 4 x 8 RPE7 Pull Ups 6 x 10 RPE7 Split Squats 4 x 8 RPE7 Pull Ups 3 x 10 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 4 x 8 RPE7 Glute Ham Raise 5 x 10 RPE7 Barbell Row 4 x 8 RPE7 Shrugs 5 x 20 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 4 x 10 RPE7 Abs + Face Pulls 5 x 20 RPE7 Bicep Curls + Face Pulls 5 x 10 RPE7 Abs + Face Pulls 3 x 20 RPE7 0 0 0 0 0 0 0 0 0 0 0 0

4/8/2018 Week 3 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
High Bar Squat 0.7 6 x 3 70 Incline Bench Press 0.6 4 x 6 60 High Bar Squat 0.6 4 x 6 60 Push Press 5 x 5 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Defecit Deadlift 0.6 8 x 4 60 Larsen Press 0.7 6 x 4 70 0 0 0 0 0 0 0 0 0 0 0 0
Close Grip Bench 0.65 7 x 4 65 Paused Deadlift 0.4 3 x 8 40 0 0 0 0 0 0 0 0 0 0 0 0
1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 4 x 10 RPE8 Pull Ups 4 x 8 RPE8 Split Squats 5 x 10 RPE8 Pull Ups 3 x 8 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 4 x 10 RPE8 Glute Ham Raise 5 x 8 RPE8 Barbell Row 5 x 10 RPE8 Shrugs 5 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 4 x 20 RPE8 Abs + Face Pulls 4 x 10 RPE8 Bicep Curls + Face Pulls 5 x 20 RPE8 Abs + Face Pulls 4 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0

4/15/2018 Week 4 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
High Bar Squat 0.6 8 x 4 60 Incline Bench Press 0.55 3 x 9 55 High Bar Squat 0.5 5 x 8 50 Push Press 5 x 5 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Defecit Deadlift 0.7 6 x 3 70 Larsen Press 0.65 7 x 5 65 0 0 0 0 0 0 0 0 0 0 0 0
Close Grip Bench 0.6 5 x 8 60 Paused Deadlift 0.5 4 x 5 50 0 0 0 0 0 0 0 0 0 0 0 0
1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 4 x 8 RPE9 Pull Ups 5 x 10 RPE9 Split Squats 4 x 8 RPE9 Pull Ups 3 x 10 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 3 x 8 RPE9 Glute Ham Raise 5 x 10 RPE9 Barbell Row 4 x 8 RPE9 Shrugs 5 x 20 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 5 x 10 RPE9 Abs + Face Pulls 6 x 20 RPE9 Bicep Curls + Face Pulls 5 x 10 RPE9 Abs + Face Pulls 3 x 20 RPE9 0 0 0 0 0 0 0 0 0 0 0 0

4/22/2018 Week 5 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
High Bar Squat 0.7 6 x 3 70 Incline Bench Press 0.6 4 x 6 60 High Bar Squat 0.6 4 x 6 60 Push Press 5 x 5 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Defecit Deadlift 0.65 7 x 4 65 Larsen Press 0.7 6 x 4 70 0 0 0 0 0 0 0 0 0 0 0 0
Close Grip Bench 0.65 7 x 4 65 Paused Deadlift 0.45 3 x 7 45 0 0 0 0 0 0 0 0 0 0 0 0
1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 4 x 10 RPE8 Pull Ups 4 x 8 RPE8 Split Squats 5 x 10 RPE8 Pull Ups 3 x 8 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 4 x 10 RPE8 Glute Ham Raise 5 x 8 RPE8 Barbell Row 5 x 10 RPE8 Shrugs 5 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 4 x 20 RPE8 Abs + Face Pulls 5 x 10 RPE8 Bicep Curls + Face Pulls 5 x 20 RPE8 Abs + Face Pulls 4 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0

4/29/2018 Week 6 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
High Bar Squat 0.65 7 x 4 65 Incline Bench Press 0.65 7 x 3 65 High Bar Squat 0.55 6 x 6 55 Push Press 5 x 5 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Defecit Deadlift 0.75 5 x 3 75 Larsen Press 0.75 5 x 5 75 0 0 0 0 0 0 0 0 0 0 0 0
Close Grip Bench 0.7 6 x 5 70 Paused Deadlift 0.55 3 x 6 55 0 0 0 0 0 0 0 0 0 0 0 0
1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 4 x 8 RPE9 Pull Ups 4 x 10 RPE9 Split Squats 5 x 8 RPE9 Pull Ups 3 x 10 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 4 x 8 RPE9 Glute Ham Raise 4 x 10 RPE9 Barbell Row 4 x 8 RPE9 Shrugs 5 x 20 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 4 x 10 RPE9 Abs + Face Pulls 5 x 20 RPE9 Bicep Curls + Face Pulls 5 x 10 RPE9 Abs + Face Pulls 4 x 20 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
5/6/2018 Week 7 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.75 5 x 2 75 Close Grip Bench 0.6 4 x 4 60 High Bar Squat 0.65 7 x 2 65 Push Press 5 x 5 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Defecit Deadlift 0.65 7 x 4 65 Paused Bench 0.7 6 x 3 70 0 0 0 0 0 0 0 0 0 0 0 0
Larsen Press 0.65 5 x 4 65 Paused Deadlift 0.45 3 x 7 45 0 0 0 0 0 0 0 0 0 0 0 0
1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 2 x 20 RPE6 Shrugs 4 x 10 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
Glute Ham Raise 2 x 8 RPE6 Abs + Face Pulls 3 x 10 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 5 x 20 RPE6 Abs + Face Pulls 2 x 10 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
5/13/2018 Week 8 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.65 7 x 4 65 Close Grip Bench 0.65 7 x 3 65 High Bar Squat 0.55 6 x 6 55 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.75 5 x 3 75 Paused Bench 0.75 4 x 3 75 0 0 0 0 0 0 0 0 0 0 0 0
Larsen Press 0.7 6 x 5 70 Slingshot Bench 0.8 3 x 3 80 Paused Deadlift 0.55 3 x 6 55 0 0 0 0 0 0 0 0 0 0 0 0
0.85 2 x 2 85 1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 2 x 8 RPE7 Pull Ups 3 x 10 RPE7 Split Squats 2 x 8 RPE7 Shrugs 6 x 10 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 2 x 8 RPE7 Glute Ham Raise 3 x 10 RPE7 Abs + Face Pulls 6 x 10 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 3 x 10 RPE7 Abs + Face Pulls 2 x 20 RPE7 Bicep Curls + Face Pulls 3 x 10 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
5/20/2018 Week 9 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.75 5 x 3 75 Close Grip Bench 0.7 6 x 3 70 High Bar Squat 0.65 7 x 3 65 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.7 6 x 4 70 Paused Bench 0.8 5 x 2 80 0 0 0 0 0 0 0 0 0 0 0 0
Larsen Press 0.75 5 x 4 75 Slingshot Bench 0.85 3 x 2 85 Paused Deadlift 0.5 4 x 5 50 0 0 0 0 0 0 0 0 0 0 0 0
0.9 3 x 1 90 1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 3 x 10 RPE8 Pull Ups 4 x 8 RPE8 Shrugs 6 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 3 x 10 RPE8 Glute Ham Raise 4 x 8 RPE8 Abs + Face Pulls 5 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 4 x 20 RPE8 Abs + Face Pulls 5 x 10 RPE8 Bicep Curls + Face Pulls 2 x 20 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
5/27/2018 Week 10 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.7 6 x 4 70 Close Grip Bench 0.65 7 x 3 65 High Bar Squat 0.6 4 x 8 60 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.8 6 x 2 80 Paused Bench 0.75 4 x 3 75 0 0 0 0 0 0 0 0 0 0 0 0
Larsen Press 0.7 6 x 5 70 Slingshot Bench 0.8 3 x 3 80 Paused Deadlift 0.6 4 x 4 60 0 0 0 0 0 0 0 0 0 0 0 0
0.85 2 x 2 85 1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 4 x 8 RPE9 Pull Ups 2 x 10 RPE9 Split Squats 4 x 8 RPE9 Shrugs 6 x 10 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 4 x 8 RPE9 Glute Ham Raise 2 x 10 RPE9 Barbell Row 4 x 8 RPE9 Abs + Face Pulls 5 x 10 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 5 x 10 RPE9 Abs + Face Pulls 3 x 20 RPE9 Bicep Curls + Face Pulls 4 x 10 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
6/3/2018 Week 11 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.8 4 x 2 80 Larsen Press 0.7 6 x 3 70 Squat 0.7 4 x 3 70 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.7 6 x 4 70 Paused Bench 0.8 5 x 2 80 0 0 0 0 0 0 0 0 0 0 0 0
Paused Bench 0.75 5 x 4 75 Slingshot Bench 0.85 3 x 2 85 Paused Deadlift 0.5 4 x 5 50 0 0 0 0 0 0 0 0 0 0 0 0
0.9 3 x 1 90 1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 4 x 10 RPE6 Pull Ups 4 x 8 RPE6 Shrugs 6 x 10 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 3 x 10 RPE6 Glute Ham Raise 4 x 8 RPE6 Abs + Face Pulls 5 x 10 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 4 x 20 RPE6 Abs + Face Pulls 5 x 10 RPE6 Bicep Curls + Face Pulls 5 x 20 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
6/10/2018 Week 12 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.7 6 x 4 70 Larsen Press 0.75 5 x 3 75 Squat 0.6 8 x 4 60 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.8 6 x 2 80 Paused Bench 0.85 3 x 2 85 0 0 0 0 0 0 0 0 0 0 0 0
Paused Bench 0.8 5 x 4 80 Slingshot Bench 0.9 2 x 2 90 Paused Deadlift 0.6 4 x 4 60 0 0 0 0 0 0 0 0 0 0 0 0
0.95 2 x 1 95 1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 5 x 8 RPE7 Pull Ups 3 x 6 RPE7 Split Squats 3 x 8 RPE7 Shrugs 6 x 10 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 4 x 8 RPE7 Glute Ham Raise 3 x 6 RPE7 Barbell Row 3 x 8 RPE7 Abs + Face Pulls 5 x 10 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 5 x 10 RPE7 Abs + Face Pulls 3 x 10 RPE7 Bicep Curls + Face Pulls 4 x 10 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
6/17/2018 Week 13 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.8 4 x 2 80 Larsen Press 0.7 4 x 3 70 Squat 0.7 6 x 2 70 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.75 5 x 4 75 Paused Bench 0.8 5 x 2 80 0 0 0 0 0 0 0 0 0 0 0 0
Paused Bench 0.75 5 x 4 75 Slingshot Bench 0.85 1 x 3 85 Paused Deadlift 0.55 3 x 6 55 0 0 0 0 0 0 0 0 0 0 0 0
0.9 1 x 1 90 1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 4 x 6 RPE8 Pull Ups 5 x 8 RPE8 Shrugs 6 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 3 x 6 RPE8 Glute Ham Raise 5 x 8 RPE8 Barbell Row 3 x 6 RPE8 Abs + Face Pulls 6 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 4 x 10 RPE8 Abs + Face Pulls 6 x 10 RPE8 Bicep Curls + Face Pulls 4 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
6/24/2018 Week 14 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 Day 6 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.75 5 x 4 75 Larsen Press 0.75 5 x 3 75 Squat 0.65 7 x 4 65 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.85 3 x 3 85 Paused Bench 0.85 3 x 2 85 0 0 0 0 0 0 0 0 0 0 0 0
Paused Bench 0.8 5 x 4 80 Slingshot Bench 0.9 2 x 2 90 Deadlift 0.65 7 x 2 65 0 0 0 0 0 0 0 0 0 0 0 0
0.95 2 x 1 95 1in Below Knee 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 5 x 8 RPE9 Pull Ups 4 x 6 RPE9 Split Squats 4 x 8 RPE9 Shrugs 4 x 10 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
Incline DB Bench 5 x 8 RPE9 Glute Ham Raise 4 x 6 RPE9 Barbell Row 3 x 8 RPE9 Abs + Face Pulls 4 x 10 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 5 x 10 RPE9 Abs + Face Pulls 4 x 10 RPE9 Bicep Curls + Face Pulls 4 x 10 RPE9 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
7/1/2018 Week 15 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.85 3 x 3 85 Paused Bench 0.8 6 x 2 80 Squat 0.75 5 x 2 75 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.75 5 x 4 75 Paused Bench 0.9 5 x 1 90 0 0 0 0 0 0 0 0 0 0 0 0
Paused Bench 0.85 6 x 2 85 Slingshot Bench 0.95 1 x 1 95 0 0 0 0 0 0 0 0 0 0 0 0
0.98 1 x 1 97.5 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 3 x 6 RPE8 Glute Ham Raise 2 x 8 RPE8 Bicep Curls + Face Pulls 3 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 3 x 10 RPE8 Abs + Face Pulls 2 x 10 RPE8 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
7/8/2018 Week 16 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.75 5 x 4 75 Paused Bench 0.75 5 x 3 75 Squat 0.65 7 x 3 65 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.85 3 x 3 85 Paused Bench 0.85 3 x 2 85 0 0 0 0 0 0 0 0 0 0 0 0
Paused Bench 0.8 5 x 4 80 Slingshot Bench 0.9 2 x 2 90 0 0 0 0 0 0 0 0 0 0 0 0
0.95 2 x 1 95 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 2 x 8 RPE7 Glute Ham Raise 3 x 6 RPE7 Bicep Curls + Face Pulls 2 x 10 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 3 x 10 RPE7 Abs + Face Pulls 4 x 10 RPE7 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
7/15/2018 Week 17 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.85 3 x 3 85 Paused Bench 0.8 6 x 2 80 Squat 0.75 5 x 2 75 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.9 2 x 2 90 Paused Bench 0.9 5 x 1 90 0 0 0 0 0 0 0 0 0 0 0 0
Paused Bench 0.85 6 x 2 85 Slingshot Bench 0.95 1 x 1 95 0 0 0 0 0 0 0 0 0 0 0 0
0.98 1 x 1 97.5 0 0 0 0 0 0 0 0 0 0 0 0
Barbell Row 3 x 6 RPE6 Glute Ham Raise 4 x 8 RPE6 Bicep Curls + Face Pulls 3 x 10 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 3 x 10 RPE6 Abs + Face Pulls 3 x 10 RPE6 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
7/23/2018 Week 18 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 5 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0
Squat 0.9 2 x 2 90 Paused Bench 0.85 3 x 3 85 Squat 0.8 4 x 2 80 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Deadlift 0.8 4 x 2 80 Paused Bench 0.95 2 x 2 95 0 0 0 0 0 0 0 0 0 0 0 0
Paused Bench 0.9 5 x 2 90 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
Bicep Curls + Face Pulls 3 x 10 RPE5 Abs + Face Pulls 3 x 10 RPE5 Bicep Curls + Face Pulls 3 x 10 RPE5 0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
7/30/2018 Week 19 0 0 0 0 0 0 0 0 0 0 0 0
Day 1 Day 3 Day 6 or 7 0 0 0 0 0 0 0 0 0 0 0 0
Percent S x R Weight Percent S x R Weight 0 0 0 0 0 0 0 0 0 0 0 0

TEST
Paused Bench 0.85 1 x 1 85 Squat 0.8 1 x 1 80 0 0 0 0 0 0 0 0 0 0 0 0

Deadlift 0.8 1 x 1 80 Bench 0.8 1 x 1 80 0 0 0 0 0 0 0 0 0 0 0 0

Abs + Face Pulls 3 x 10 RPE5 Abs + Face Pulls 3 x 10 RPE5 0 0 0 0 0 0 0 0 0 0 0 0

 TEST
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0

0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0 0 0 0

;
 7000.0

6000.0

5000.0

4000.0

3000.0

2000.0

1000.0

0.0
1 3 5 7 9

90.00%

80.00%

NL

70.00%
AV
G
WT

60.00%

50.00%

40.00%
1 3 5 7

3.00

2.50

2.00

1.50

1.00

0.50
2.00

1.50

1.00

0.50

NL

0.00
AV
G
WT

1 3 5 7 9

SQ Tonnage BP Tonnage DL Tonnage SQ Intensity

Week 1 2850.0 5400.0 2880.0 59.38%

Week 2 3920.0 6160.0 2260.0 54.44%

Week 3 2700.0 4940.0 2880.0 64.29%

Week 4 3920.0 6160.0 2260.0 54.44%

Week 5 2700.0 4940.0 2765.0 64.29%

Week 6 3800.0 5340.0 2115.0 59.38%

Week 7 1660.0 3520.0 2765.0 69.17%

Week 8 3800.0 5425.0 2115.0 59.38%

Week 9 2490.0 4340.0 2680.0 69.17%

Week 10 3600.0 5425.0 1920.0 64.29%

Week 11 1480.0 4340.0 2680.0 74.00%

Week 12 3600.0 3785.0 1920.0 64.29%

Week 13 1480.0 3485.0 2490.0 74.00%

Week 14 3320.0 3785.0 1675.0 69.17%

Week 15 1515.0 2622.5 1500.0 79.74%

Week 16 2865 3785.0 765.0 69.88%

Week 17 1515 2622.5 360.0 79.74%

Week 18 1000 2045.0 640.0 83.33%

Week 19 80 165.0 80.0 80.00%

68.02%
 Tonnage

7 9 11 13 15

Average Intensity

7 9 11 13 15

INOL
7 9 11 13 15

BP Intensity DL Intensity SQ INOL BP INOL DL INOL

55.10% 51.43% 1.20 2.20 1.20

60.39% 59.47% 1.60 2.60 1.00

65.00% 51.43% 1.20 2.20 1.20

60.39% 59.47% 1.60 2.60 1.00

65.00% 56.43% 1.20 2.20 1.18

70.26% 64.09% 1.60 2.60 1.00

65.19% 56.43% 0.80 1.57 1.18

71.38% 64.09% 1.60 2.80 1.00

76.14% 60.91% 1.20 2.60 1.20

71.38% 68.57% 1.60 2.80 1.00

76.14% 60.91% 0.80 2.60 1.20

80.53% 68.57% 1.60 2.80 1.00

75.76% 65.53% 0.80 2.00 1.20

80.53% 72.83% 1.60 2.80 1.00

84.60% 75.00% 1.00 2.60 0.80

80.53% 85.00% 1.40 2.80 0.60

84.60% 90.00% 1.00 2.60 0.40

88.91% 80.00% 0.80 2.40 0.40

82.50% 80.00% 0.05 0.12 0.05

73.39% 66.85%
 Squat Tonna ge
Bench Tonnage
Dea dl i ft Tonna ge

15 17 19

Squat Intens i ty
Bench Intens i ty
Dea dl i ft Intens i ty

15 17 19

Squat INOL
Bench INOL
Deadli ft INOL
 Squat INOL
Bench INOL
Deadli ft INOL

15 17 19

Av Weight NL SQ NL BP NL DL NL
55.10 202 48 98 56

59.47 212 72 102 38

51.43 174.00 42 76 56

58.21 212 72 102 38

56.43 167 42 76 49

64.09 173 64 76 33

56.43 127 24 54 49

64.09 173 64 76 33

60.91 137 36 57 44

68.57 160 56 76 28

60.91 121 20 57 44

68.57 131 56 47 28

65.53 104 20 46 38
72.83 118.00 48 47 23

75.00 70 19 31 20

85.00 97 41 47 9

90.00 54 19 31 4

80.00 43 12 23 8

80.00 4 1 2 1
 Tonna ge
h Tonnage
l i ft Tonna ge

Intens i ty
h Intens i ty
l i ft Intens i ty

quat INOL
ench INOL
Deadli ft INOL
 quat INOL
ench INOL
Deadli ft INOL