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Barbell Russian Bear Workout with 5-3-2?

Bertje

Level 3 Valued Member
With the russian bear workout from pttp you should do many 80% back off sets with good form, but what if you want do it more simpler and take the 5-3-2 approach? So for example start with the 70% 5RM with 5 reps, 90 sec break, 3 reps, 90 sec break, 2 reps, 90 sec break, 5 reps, 90 sec break, 3 reps, 90 sec break, 2 reps, 90 sec break etc etc... so no lighter back off sets but just same weigth all the time? Sorry for the bad english...
 

Bertje

Level 3 Valued Member
No, still 80% of the initial weight. The 3-2 with the initial weight takes the place of the 5 with 90%, but after that, still 80% for multiple sets of 5.

-S-
Okay thanks for your response! I want to start the bear next weekend, but I read that its wise to train first for a 2xbw deadlift, can I do that? Well yes and no... I lifted today 150 kg twice, im 15 kg overweigt, according to my normal weigth (70 kg) I can lift 2x bw, but I'm obese and weigth now at 85 kg... so am I Ready for the bear, what do you think...?
 

BJJ Shawn

Level 6 Valued Member
My (short) experience with the bear indicated that it’s really something that needs to built up to and not “started.” I came from the 10,000 swing challenge and thought 500 swings a day was enough volume to jump into the bear, but the carryover was minimum and I suffered after my first day as that many deadlifts really took its toll on me. I had to end it after one day and rethink my training.

I have now been working up the volume over the past 3 months and my typical deadlift day involves about 35 reps, many of which are far less than 80%, which is a short day of the bear. I need more months to continue working up to true bear volume.
 
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Adachi

Level 6 Valued Member
My (short) experience with the bear indicated that it’s really something that needs to built up to and not “started.”
So, maybe one week I add 2-3 80% sets toa PTTP practice to see how it feels, and go from there.
 
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Steve A

Level 6 Valued Member
Okay thanks for your response! I want to start the bear next weekend, but I read that its wise to train first for a 2xbw deadlift, can I do that? Well yes and no... I lifted today 150 kg twice, im 15 kg overweigt, according to my normal weigth (70 kg) I can lift 2x bw, but I'm obese and weigth now at 85 kg... so am I Ready for the bear, what do you think...?
The Bear is for mass gain. If you are overweight, you probably don't want to be eating for mass gain. If you aren't in a position to get the most out of it, consider saving it for when you are in a position to make the most of it.
 

Bertje

Level 3 Valued Member
The Bear is for mass gain. If you are overweight, you probably don't want to be eating for mass gain. If you aren't in a position to get the most out of it, consider saving it for when you are in a position to make the most of it.
Well I was thinking that gettin a little more muscle mass would also automatically burn some fat
 

Bertje

Level 3 Valued Member
My (short) experience with the bear indicated that it’s really something that needs to built up to and not “started.” I came from the 10,000 swing challenge and thought 500 swings a day was enough volume to jump into the bear, but the carryover was minimum and I suffered after my first day as that many deadlifts really took its toll on me. I had to end it after one day and rethink my training.

I have now been working up the volume over the past 3 months and my typical deadlift day involves about 35 reps, many of which are far less than 80%, which is a short day of the bear. I need more months to continue working up to true bear volume.
Thanks for your response, I do how ever have about 2 years of deadlift experience, first started normal pttp protocol, and after that I did a couple of months of the 5 x 5 method
 

Timo Keskitalo

Level 5 Valued Member
I need more months to continue working up to true bear volume.
There is no such thing. You do as many as you can and that's your bear.
Well I was thinking that gettin a little more muscle mass would also automatically burn some fat
I think you are right. I haven't tried, but I believe this is one of the simplest ways to gain muscle and strength. The hardest part is to auto-regulate the amount of sets so that you can keep training frequency in the spirit of PTTP.
 

BJJ Shawn

Level 6 Valued Member
Thanks for your response, I do how ever have about 2 years of deadlift experience, first started normal pttp protocol, and after that I did a couple of months of the 5 x 5 method
I’m definitely not saying you can’t do it, give it a try. I meant to not try and jump in with 10-20 extra sets at 80% your first day. Maybe start with a few, and stop before you feel it, and and a little more next time. The short rest periods prescribed make it hit different so just ease into it.
 

Steve A

Level 6 Valued Member
Well I was thinking that gettin a little more muscle mass would also automatically burn some fat

Any lifting you do will give you a little more muscle mass. What is going to take off the fat is exercises like pushaways and turndowns (intake reduction - eating for fat loss). Eating like that is going to take away most of any advantage that any program (including the Bear) may offer over another for muscle gain.
 
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