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Barbell Russian Bear Frequency

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Commando

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Hi folks,

since I love press and deadlift, I learned about the Russian Bear routine.
The book covers all but one question:

Is it ok when I cut it in half? Like this:

Monday:Bench 20x5 + HIIT
Tuesday: Deadlift 20x5
Wednesday: Bench 20x5
Thursday: Deadlift 20x5
Friday: Bench 20x5 + HIIT
Saturday: Deadlift 20x5
Sunday: Rest

What do you say? I like my workouts hard but short.

Thanks,
Steph
 
Hi Commando, my understanding of the Bear is that you fatigue yourself over multiple sets to failure, rather than fixed sets like the 20x5 you have presented here. Low reps (5) permit heavier weight to be used although multiple sets ensure volume is high. The combination of heavy weight, high volume and failure really impacts recovery time. Three (or even two) times per week for each exercise may be ambitious. See how you go but if it was me on this program I'd be three per fortnight, max
 
Thank you for your help and replies!
I thought the bear is like pttp but cut in terms of frequency and increased in volume. I thought the most common is:
Mon/Wed/Fri DL+Press
So in this template there are 3 of each lifts a week bear style. In mine too, where is the difference you think?
The whole rest day inbetween?

Thank you very much,
Steph
 
- Bench twice a week, deadlift once a a week (Pavel's suggestion)
- follow the loading parameters of the bear, as well as number of sets - it will be different every single session
- Bear and HIIT - wrong combo
 
Sorry Pavel but I couldnt find the writing you mentioned.
There is only one about frequency:
„Recently it has been raving about a multiple set, low rep, three-sessions-for-each-lift-per-week workout, imported from Germany by Stephan Korte. Heavy but never-to-failure, frequent, and high volume training delivers!“

Where did he mention to Press/DL/Press? Dont get me wrong - I got your point,
but every time I read the book I thought it was BP/DLx3/week.

Thanks,
Steph
 
Commando said:
Sorry Pavel but I couldnt find the writing you mentioned.
There is only one about frequency:
„Recently it has been raving about a multiple set, low rep, three-sessions-for-each-lift-per-week workout, imported from Germany by Stephan Korte. Heavy but never-to-failure, frequent, and high volume training delivers!“

Where did he mention to Press/DL/Press? Dont get me wrong - I got your point,
but every time I read the book I thought it was BP/DLx3/week.

Thanks,
Steph
Click to expand...

I regularly save interesting posts and advices from the forum - what I wrote above was recommended by Pavel few years ago here on the forum or the old forum or in the comments of some of his articles.

Question was:

In your book Power to the People you state that when on the BEAR program that “because of increased work load you may have to reduce training frequency… but not too much.” How many days do I train durring the BEAR? Do I do the press and DL same day or not? It does not specify that in your book.​

Pavel wrote:

"...try benching twice a week and deadlifting once."​
 
Pavel, a few follow up questions to this interesting thread:

1. I take you (following the other Pavel!) to be recommending pressing two days a week and deadlifting one day a week on the Bear. Is that right?

2. What would you think about only pressing one day a week, for two days Bear total? Not recommended, I get it, but—what do you think? ;)

3. In either case (3 or 2 Bear sessions a week!), what are you thoughts about other kinds of training while doing the Bear, including at the end of a session. In particular, I'm thinking of 10 mins or so of loaded carries, sled work etc., as "finishers" of Bear sessions, and kettlebell work on one or two other days.

4. What do you think about the 5-3-2 versus the "classic" 2 sets of 5 version for the "pure" strength component of PTTP, in the context of the Bear in particular?

Many thanks in advance; I appreciate it's a bit much but you're one of the best people on this forum, always well informed and eloquent.

PS

I presume I'm reading the original passage on the Bear in PTTP correctly when I take it to mean: do the standard PTTP strength workout first, including 3-5 min rest times between sets, and THEN do the Bear, as many set of 5 with good form as you can manage with 80% of the weight of the first strength set and rest times of 30-90 sets. Should be obvious, I know, but it pays to get these things right, and Pavel's (that's Russian Pavel!) prose style in English leaves, well, a little bit to be desired (don't tell him I said that, however).
 
@Sexton1

Ad 1: Yes.

Ad 2: No.

Ad 3: I would do just few easy get-ups on the off days. I generally don't like the "finishers" idea - a practice session is finished when it is finished. Both myself and my students do only low rep heavy ab work (Hardstyle HLRs, or situps), or stretching, or reverse OS Resets - nothing. Don't add exercises, add rest + food.

Ad 4. I did both, I personally love the 5-3-2 rep scheme with same weight.

Any questions, shoot - myself and many of our great instructors will do all we can to help - our pleasure! #team #StrongFirst
 
Many thanks for getting back to me Pavel, and so quickly!

Sounds like you think the Bear should be treated as a stand-alone program: do other kinds of training when—you're doing other kinds of training. Makes sense, but there's something about hearing it from someone who knows what he's talking about...
 
In that case, Pavel, you might be able to answer ANOTHER question I have (last one I promise, for now at least).

—What are your thoughts about doing other kinds of training, including sports, when doing regular PTTP?

I note Russian Pavel says in S&S that THAT program can be done 2 times a week while one is on "a serious strength program." Presumably PTTP counts as serious ;), but 5 days a week plus 2 days of S&S? Seems a lot to me, and in my experience, would be mentally as well as physically challenging.

I was thinking more along the lines of (regular) PTTP 2-3 days a week, and then easy kettlebell "play," recovery and sports on the other days for a total of 5 days a week.
 
Ah, it seems you've answered this question before on another thread (nothing new under the sun...):

"2 days PTTP, 2 days S&S, or
14 days PTTP, 14 days S&S

Note 1: own at least "Simple" standards, and I mean really own.
Note 2: To reap the benefits, you have to keep doing the program for at least couple of months."

That suggests to me it would be fine to do 2-3 days regular PTTP with "play" on the other days of the week, if you wouldn't quite make the progress you would in the two lifts would doing 5 days (and you'd be missing out altogether on the benefits of S&S, of course!).
 
Sexton1 said:
Ah, it seems you've answered this question before on another thread (nothing new under the sun...):

"2 days PTTP, 2 days S&S, or
14 days PTTP, 14 days S&S

Note 1: own at least "Simple" standards, and I mean really own.
Note 2: To reap the benefits, you have to keep doing the program for at least couple of months."

That suggests to me it would be fine to do 2-3 days regular PTTP with "play" on the other days of the week, if you wouldn't quite make the progress you would in the two lifts would doing 5 days (and you'd be missing out altogether on the benefits of S&S, of course!).
Click to expand...

You beat me with the answer :)

Any other questions, me and my colleagues are always available.
 
If doing two days of s&s and two days of pttp, I'm presuming it would be a Monday Tuesday Thursday Friday type schedule. Would you do pttp on Monday and Thursday with s&s on the following days? Or would it matter?
 
HUNTER1313 said:
If doing two days of s&s and two days of pttp, I'm presuming it would be a Monday Tuesday Thursday Friday type schedule. Would you do pttp on Monday and Thursday with s&s on the following days? Or would it matter?
Click to expand...

I would personally prefer the schedule you have suggested, plus StrongFirst RESILIENT:

Mon - PTTP!
Tue - S&S
Wed - StrongFirst RESILIENT
Thu - PTTP!
Fri - S&S
Sat - StrongFirst RESILIENT
Sun - Rest
 
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