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Stefano’s Bear Program

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Stefano

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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
 
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Day 2 - Light

Dumbbell Press

(24kgx5)x5

Sumo Deadlift
(53kgx5)x5

Weighted Chin Ups
3x3 Bw+23kg
 
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.
 
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Week 2

Day 2 - Light

Dumbbell Press

(24kgx5)x5

Sumo Deadlift
(54kgx5)x5

Weighted Chin Ups
3x3 Bw+25kg
 
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
 
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
 
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
 
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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.
 
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.
 
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
 
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...
 
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