BJJ Shawn
Level 6 Valued Member
Hello All,
In about 2 months, I am aiming to start the Russian bear workout from PTTP, as I have been in a calorie deficit for about 6 months, and I think I will both be done hitting timless simple and hitting my bodyfat goals by then. I'm looking to put on some body armor, and this plan seems to hit all the bills that I'm looking for with it being 3 days a week, building on the hip hinge with deadlifts, and can be completed in my garage without me needing any additional equipment. The problem I have is, my garage has a low ceiling, so side presses will be difficult to pull off.
The book says that the deadlifts are really the meat of the program, and any good press can be substituted if good form is used, but the side press was mainly chosen because it is safe and can be taught easily. If I'm going to substitute it, what would you sub it with? I have a flat bench and a rack with safety arms, so I can do bench press. I was also considering seated OHP, but not sure if it is safe to do sitting on a flat bench with no back. 2 hand presses would be preferred to save on time, but not required if you have other suggestions. I have TRX straps that I can try to do dips on, but I'm not sure how many I can even do and it might be easier to stick with the barbell but I'm open for almost anything.
Would you pick one press and stick with it the whole program? Switch between two presses every other workout (A, B, A so hit each one 3 times in 2 weeks), or switch every 2-4 weeks? I don't have any pressing goals necessarily, but I'd like to hit the most areas of muscle in this program as possible as I have never done a hypertrophy program and I don't know if I will do one again any time soon. After I add some bulk back, I plan to switch to Q&D and/or the BJJ program, which I will likely stick with for the remainder of the year or more as I have a lot of room to progress in those and they fit my goals.
Thanks for the help and ideas!
In about 2 months, I am aiming to start the Russian bear workout from PTTP, as I have been in a calorie deficit for about 6 months, and I think I will both be done hitting timless simple and hitting my bodyfat goals by then. I'm looking to put on some body armor, and this plan seems to hit all the bills that I'm looking for with it being 3 days a week, building on the hip hinge with deadlifts, and can be completed in my garage without me needing any additional equipment. The problem I have is, my garage has a low ceiling, so side presses will be difficult to pull off.
The book says that the deadlifts are really the meat of the program, and any good press can be substituted if good form is used, but the side press was mainly chosen because it is safe and can be taught easily. If I'm going to substitute it, what would you sub it with? I have a flat bench and a rack with safety arms, so I can do bench press. I was also considering seated OHP, but not sure if it is safe to do sitting on a flat bench with no back. 2 hand presses would be preferred to save on time, but not required if you have other suggestions. I have TRX straps that I can try to do dips on, but I'm not sure how many I can even do and it might be easier to stick with the barbell but I'm open for almost anything.
Would you pick one press and stick with it the whole program? Switch between two presses every other workout (A, B, A so hit each one 3 times in 2 weeks), or switch every 2-4 weeks? I don't have any pressing goals necessarily, but I'd like to hit the most areas of muscle in this program as possible as I have never done a hypertrophy program and I don't know if I will do one again any time soon. After I add some bulk back, I plan to switch to Q&D and/or the BJJ program, which I will likely stick with for the remainder of the year or more as I have a lot of room to progress in those and they fit my goals.
Thanks for the help and ideas!