You're gonna bear both lifts on consecutive days?I am thinking of Russian Bear on Saturdays and Sundays. I can commit a good amount of time and energy on those two days. If I can Bear the hell out of a Press and Deadlift 2 days in a row I can recover for the next weekend. I know from experience I will be sore afterwards. Those two days would be just about all out. Then I don't have to think about and improvise what to do on the day, and just lift. It would help keep me focused, as opposed just doing a random upper and lower day. During the week I do some random kettlebell exercises as I get a chance.
Any experience with 2 days a week of Russian Bear?
Saturday Press before Sunday Deadlift(what I was thinking), or Saturday Deadlift before Sunday Press?
Maybe go a bit heavier on a Deadlift and Bear sets of 3 occasionally?
Nice work!Im around eight weeks in doing the bear on deadlifts. My back has blown up and very clear size progression from it.
Volume with a heavy weight is what you're after. Adding sets will favor getting bigger, while adding weight will favor getting stronger - but both will do both, so I'd trust your gut on which way to go.Currently doing ten sets of five with 140kg - now at a point where I question to keep progressing the weight or stick to that weight and bump up to twenty sets slowly (my initial prefered option I think)?
Wendler has a 10x5 template that he calls Boring But Strong, although the 10x5 sets are done at a higher percentage than Boring But Big. The BBB sets start out pretty light - I believe he advises 50% of TM. I would think that doing 10x5 with 50% would be laughably light and would get boring real fast. I would say a Boring But Bearish experiment would be interesting. I would say do the 10x5 sets at a higher percentage than 50% but not as high as what's recommended in Boring But Strong. Alternatively, you could try 10x5 with 50% and use super short rests between sets. That would essentially transform the workout into a "50 rep rest-pause" situation which would be very effective for gaining size.I came across Charles Poliquin's "Advanced German Volume Training". It looks similar in premise to the Russian Bear. Cool to see another thumbs up to sets of 5 as the basis of a hypertrophy program. That protocol is 10 sets of 5 with 90 seconds rest.
For those familiar with the 5/3/1 Boring But Big program, I wonder if a "Boring But Bearish" program with 10 sets of 5 instead of 5x10 would be a good variation?