Drop Bear Senior nineteen-week cycle

Train on days one, three, five and six when they have workouts; the final week has two loaded sessions. Plan any test or competition after the block yourself. Use a competition pause on all barbell bench variations and choose its length. Choose the pause length for paused deadlifts. Rest thirty to ninety seconds during assistance, alternating paired exercises without rest inside the pair. Choose assistance weights and how to divide weights or reps between sides. You may remove day six to train three days, or split workouts while keeping all weekly work. If overload equipment is unavailable, double the preceding raw-bench volume, choosing how to divide its sets and reps. Belt guidance begins at seventy percent for main squats and deadlifts and sixty-five percent for variations. Add chain weight to the bar weight: with a bench maximum below 140 kg, use 5–10 kg per side; from 140–200 kg, use 10–15 kg per side; above 200 kg, use 15–20 kg per side. Optional cardio follows days three and six in the first six weeks; choose any HIIT work yourself. Optional morning walks last twenty to forty minutes. Decide future maxima and any later cycle afterward.

• Adjustable bench
• Barbell
• Deficit platform
• Dumbbells
• Flat bench
• Glute-ham developer
• Pull-up bar
• Elastic upper-arm bench press support
• Squat rack