Hello,

The Russian bear protocol can also be done with calisthenics, at least to a certain extent. Basically, multiple sets of pistols and HSPU can get the job done. OAP or OAOL PU are not advised because they'd be taxing for the waist.

Kind regards,

Pet'

My post may seem incoherent, but I'll try. When I did some Russian Bear work with barbells, I would start with 5 reps of my 7 rep max, and then follow the rest of the protocol based off of that weight. I tried to work out the math as to what that would equate to for bodyweight work, and came up with something close to this:

Let's take a theoretical 100 rep max in a move like pushups.

Seeing as your 7RM when doing a barbell lift is roughly (according to most online calculators I've used) 80% of the weight your 1 RM used, I would then multiply by .80 and have, well, 80.

From there, I multiplied it by 5/7 (to mimic the 5 reps out of 7 RM effort on the first set), and made that how many I would do in my first set. In this case, that would be 57.

So, the protocol for a 100 rep max would be as follows with this formula:

1 set of 57; wait 5 minutes

1 set of 51 (90% of original set); wait 5 minutes

As many sets of 45 (80% of original set) as possible, with 30-90 seconds of rest between sets.

I have no idea if this is effective, but if you want to try and save some extra math I found that the first set would always turn out to be 56-57% of your maximum reps. I would also note that this doesn't scale well at lower rep ranges, so I wouldn't do it with a move like pistols or OAP.