WxHerk
Level 8 Valued Member
Thank You, @Steve Freides I appreciate that.
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)?
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?