Stefano’s Bear Program

Stefano

Level 4 Valued Member
Long time since my last post....I had an hard time with work and travels, i’ve Just started a Delorme Program, trying to build some muscles, with:

Dumbbell Press
Sumo Deadlift

(And some very low volume Weighted Chin Ups)

Day 1 - Heavy

Dumbbell Press

(24kgx5 32kgx5 44kgx5)x5

Sumo Deadlift
(53kgx5 80kgx5 106kgx5)x5

Weighted Chin Ups
3x3 Bw+23kg
 
Last edited:

Stefano

Level 4 Valued Member
Day 2 - Light

Dumbbell Press

(24kgx5)x5

Sumo Deadlift
(53kgx5)x5

Weighted Chin Ups
3x3 Bw+23kg
 

Stefano

Level 4 Valued Member
Week 2

Day 1 - Heavy

Dumbbell Press

(24kgx5 34kgx5 46kgx5)x5

Sumo Deadlift
(54kgx5 81kgx5 108kgx5)x5

Weighted Chin Ups
1x3 Bw+23kg
1x3 Bw+24kg
1x3 Bw+25kg

I’m not happy with my DB Press technique (I have to find the right groove with dumbbells, coming from only Barbell Press), i’ll repeat the same weight next week.
 
Last edited:

Stefano

Level 4 Valued Member
Week 2

Day 2 - Light

Dumbbell Press

(24kgx5)x5

Sumo Deadlift
(54kgx5)x5

Weighted Chin Ups
3x3 Bw+25kg
 

Stefano

Level 4 Valued Member
Week 2

Day 3 - Medium

Dumbbell Press

(24kgx5 34kgx5)x5

Sumo Deadlift
(54kgx5 81kgx5)x5

Weighted Chin Ups
2x3 Bw+25kg
1x3 Bw+26kg
1x5 Bw+21kg
 

Stefano

Level 4 Valued Member
Coming back from a week holiday and i’m already far from home because of my job. Unfortunately, for at least three months, I can only train in a friend’s garage, where only a barbell and a pull-up bar are available. The Delorme Program isn’t convenient in my situation: I can’t program properly the change of plates because I haven’t the right amount of them. In order to follow my goals (muscle mass), considering the equipment I have in these months, i’ve decided to start a similar program, the Russian Bear, with this schedule:

Monday - Barbell Press
Wednesday - Sumo Deadlift
Friday - Barbell Press

I’ll add only some Weighted Chin Ups and nothing else.

Today’s workout:

Barbell Press
5 x 51kg
5 x 46kg
5 x 41kg x 11 sets

Weighted Chin Ups
3 x 3 Bw+26kg

First two OHP sets were pretty easy, i’ll probably follow a step cycle progression for them....while i’ll add weight to the 80% bear sets only when i’ll complete at least 15 sets
 

Stefano

Level 4 Valued Member
Today’s workout:

Sumo Deadlift

5 x 116kg
5 x 104kg
5 x 93kg x 25 sets

Weighted Chin Ups
4 x 4 Bw+21kg

Brutal...i’ll increase the weight next week, as I reached 25 Bear sets
 
Last edited:

Stefano

Level 4 Valued Member
Today’s workout:

Barbell Press
5 x 52kg
5 x 47kg
5 x 41kg x 11 sets

Weighted Chin Ups
3 x 3 Bw+26kg

Barbell Curl
4 x 8 28kg (pure vanity)

I increased my strength sets’ weight, keeping the same weight for the 80% sets.

A bit disappointed: I hoped to do more Bear seats, I ended with exactly Monday’s amount (11 sets)....i’ll keep the same weight trying to reach 15 sets in the next weeks.
 

Stefano

Level 4 Valued Member
Russian Bear Week 2

Today’s workout:

Barbell Press
5 x 52kg
5 x 47kg
5 x 40kg x 13 sets

Weighted Chin Ups
3 x 3 Bw+26kg

I deloaded 1 kg in my Press Bear sets in order to achieve more volume than last week (keeping the same weight in my strength sets): it was a good decision, I reached 13 sets (2600kg today vs. 2255kg of last Friday) with at least 3/4 more sets in the tank....I decided to keep the remaining sets in the tank for Friday’s workout: tomorrow I have some labour work to do and I think it is a wise decision not to go all out.
 

Stefano

Level 4 Valued Member
Today’s workout:

Sumo Deadlift

5 x 118kg
5 x 106kg
5 x 94kg x 26 sets

Weighted Chin Ups
4 x 4 Bw+21kg

Brutal again: 26 sets were a sort of trance (I totally agree with a post I read in a topic about the Russian Bear which defined “trance” the feeling during the Deadlift sets)....i’ll increase weight next week
 

Stefano

Level 4 Valued Member
Today’s workout:

Barbell Press

4 x 53kg (fail)
4 x 53kg (fail)
5 x 52kg
5 x 48kg
5 x 40kg x 7 sets

Weighted Chin Ups
1/2/3 x 3 Bw+22kg

Barbell Curl
4 x 8 30kg

Bad day....everything felt heavy as hell....I failed the first two sets of OHP (I increased 1 kg because 52kg were pretty easy on Monday’s workout) and I managed only 7 Bear sets (when on Monday I could have easily reached 16/17)....now I have to rethink about next week Program: keeping the same weight? Repeat again 53kg? Nutrition and recovery is on point...
 
Top Bottom