Barbell The Russian bear squats too.

[stevein7]

I have just spent months prepping for a 10 k race, My strength has plummeted, so back to the gym.
This is my plan
Day 1 ohp/ seated row alternated . Deadlift.
Day 2 bike 1 hour
Day 3 bench/ pull downs alternated. Squat
Day 4 bike 1 hour
Repeat

Bear protocol for all lifts.

Cycle - not sure here just thinking run it for 8 weeks and up the weights every two weeks.

Any issues?

 

[watchnerd]

How heavy are you going on the squats and DLs?

If I'm going heavy on both, I would want 2 rest days between those two.

 

[ShawnM]

You may want to find a quality Ortho Dr. Your knees are going to be screaming.

 

[stevein7]

You may want to find a quality Ortho Dr. Your knees are going to be screaming.

Now that is interesting, I was kind of hoping that dropping the running (I said I had been prepping a 10k prior to this) would help the knees which have long been an issue for me. So would you say that the bike riding I propose should go? I have been toying witht his idea but after all that cardio work, I did not want to simply do no cardio. the bike seemed a compromise. I do notice also tht the brief rest periods of the bear mean some good heart rate elevation is involved. However what about this idea - Run the weights aspect of my plan only, so every oither day, rest completely on off days. Do this for an 8 week cycle. Then do a four week cycle mainly empha sising cardio, probably kettle bell swing and snatch involved to keep some strength, and rinse and repeat. Maybe you have a better plan to share?

 

[stevein7]

How heavy are you going on the squats and DLs?

If I'm going heavy on both, I would want 2 rest days between those two.

Embarassingly pathetic at the moment. I expect to progress rapidly, I am approaching this from 5 months of no deads or squats. (I did some easy gym stuff whilst training the 10k, machine based).

 

[ShawnM]

Now that is interesting, I was kind of hoping that dropping the running (I said I had been prepping a 10k prior to this) would help the knees which have long been an issue for me. So would you say that the bike riding I propose should go? I have been toying witht his idea but after all that cardio work, I did not want to simply do no cardio. the bike seemed a compromise. I do notice also tht the brief rest periods of the bear mean some good heart rate elevation is involved. However what about this idea - Run the weights aspect of my plan only, so every oither day, rest completely on off days. Do this for an 8 week cycle. Then do a four week cycle mainly empha sising cardio, probably kettle bell swing and snatch involved to keep some strength, and rinse and repeat. Maybe you have a better plan to share?

I think your issue will be overall volume. I understand that your dropping running, I just feel that doing tens of rounds of squats for five reps will get the better of you. I may be wrong, just going off how I'll feel doing that. If it was me I would run the Bear with deads and whatever press you're into and do sprints, 200/400 twice a week.

You do you. For me, my patella's would rip out of legs and run down the street. I apologize if my original post seemed harsh. I just know how I would feel. Dan John has an article about running squats with PTTP, I'll see what if I can find it.

 

[Adachi]

@Geoff Neupert has often opined that he seemed to find the most net benefit from 2x / week Heavy / Light programming.

Maybe if you incorporate some lightness in the programming this won't be as troublesome as it could be.

Also as I read about in reload ; there are cases where the cycle design is heavier than can be smartly repeated long term.

So, in taking the admonition that your knees are looking at some punishment under such a regimen, maybe some 60% volume/intensity days are in order.

 

[watchnerd]

Embarassingly pathetic at the moment. I expect to progress rapidly, I am approaching this from 5 months of no deads or squats. (I did some easy gym stuff whilst training the 10k, machine based).

Gotcha.

2nd question -- why the seated pulls instead of something standing?

 

[Steve Freides]

Now that is interesting, I was kind of hoping that dropping the running (I said I had been prepping a 10k prior to this) would help the knees which have long been an issue for me. So would you say that the bike riding I propose should go? I have been toying witht his idea but after all that cardio work, I did not want to simply do no cardio. the bike seemed a compromise.

If - a big "if" - you get yourself properly setup on a bicycle, it can be wonderful for your knees, not only not harmful, but beneficial. But being well-fitted to a bicycle is something you have to look into, and if it's a gym exercise bike, there are limits to what you can do. Make sure the ball of your foot lines up with, or is only slightly forward of the axle of the pedal. Adjust seat height for as full leg extension as you can without resorting to rocking your hips.

-S-

 

[stevein7]

OK, decent thoughts. I finally went for this
Day 1 ohp/ seated row alternated . Deadlift.
Day 2 bike 1 hour
Day 3 bench/ pull downs alternated. Deadlift
Day 4 bike 1 hour
Repeat but Saturday off, so 3 weights, 3 bikes, one rest day. Then the cycling question. Well this is still a work in progresss but I quite liked the Wendler 7th week protocol so this is my version. 6 weeks (18 deadlift sessions) of the bear, building up volume to the max (which I take to be 24 back off sets) before upping weight. Might not even up the weight at all given that condition. Every session i will do more volume even if it means dipping into triples and doubles. Then one week ( 3 deadlift sessions ) of PTTP style, just the two top sets. Repeat until the wheels come off.
Why seated row - I have one bar, I plan on doing ohp/row as an alternating pair on a tight timer, something like 50 seconds, I cannot be bothered to unrack the bar, change weights, do barbell rows, change the weights re rack, do ohp in that time frame (or any other...) but I have a pulley row machine. Plus I read barbell bent over rows are harsh on the lower back and I am already hammering the area. But if you like - bone idle disgrace.
Bike set up - yes, have it set up as you say, outdoor road bike. I have planned out a few one hour routes and will rotate through them. One hour bike is not a great challenge for me, and I won't be trying to PR or anything.
Random thoughts - seems to me that the first set, the heaviest is not particularly important, no need for it to be a 5rep max, the feast here is the multiple back off sets. In one sense the first set or two is an "over warm up". I dont know if my approach focussing on getting the volume up to 24 back off sets on all the moves is one recommended, but I fanc the challenge. At this point in my life (55) I am not really chasing 1rm but I do like endurance/work capacity stuff. I take it the bear is more a bodybuilding type protocol, and maybe at my age upping the food etc is not a great idea, but at the moment I am pretty lean and depleted from the running programmme I just completed (One of the coaches on the garmin forerunner 45 if that means anything to anyone) I am thinking that this might be an annual plan, spend winter mainly running and the rest of the year mainly lifting, but, one step at a time.

 

[Achilles]

I have just spent months prepping for a 10 k race, My strength has plummeted, so back to the gym.
This is my plan
Day 1 ohp/ seated row alternated . Deadlift.
Day 2 bike 1 hour
Day 3 bench/ pull downs alternated. Squat
Day 4 bike 1 hour
Repeat

Bear protocol for all lifts.

Cycle - not sure here just thinking run it for 8 weeks and up the weights every two weeks.

Any issues?

Do you have specific goals to make?

As for the cycling, cycling is usually considered good for the knees as long as you're properly setup on the bike. Also, are you using a road or Mt bike and how many base miles do you have, few I'm guessing.