The Russian Bear!
A simple yet sinister protocol.
Doing it you will achieve the following:
– Lean mass gain (nutrition provided)
– Mental fortitude
– Movement skill (good form providing)
– A lesson in humility
This was something I found many years ago while reading the book Power to the People – Pavel Tsatsouline.
His protocol recommendation is picking two lifts to focus on and doing 2 sets of 5 (*1x5x100%, 1x5x90%),5 days per week, the workouts take 25-35min tops.
*It is suggested that you start off at 80% of your 5RM and add weight in a linear fashion, there’s no sense in going too hard too soon. Build up over time.
It’s a strength focused work ethic.
I’ve run it several times over the years and do more than two moves, putting in squats, chins and so on. I found 5 lifts was about right for me when done 5 days per week.
Over that time I also found that aiming for 10 total working reps was good as well. This allowed for my bodies natural ebb & flow.
Some days would be 2×5 as above, others would be 3×3, some 4-3-2-1 or 5-3-2, it added some variety.
However all in the name of maintaining and/or increasing strength while I trained for other things (combative sports).
If your goal is pure strength, give that a go, however if you want or need to add some serious slabs of muscle and overall weight to your frame then the Russian Bear is for you.
Here’s how it works:
Pick two lifts – my recommendations are the Deadlift & Military Press.
They are both test of strength where you need to overcome the initial inertia to get the weight moving, not to mention you can pause each rep at the bottom of the lift for even more strength progress.
Once you pick your two lifts to focus on you do the following:
– 2×5: 1x5x100%, 1x5x90%
– As many set as possible of 5×80% of first set of 5.
– Aim to hit 15-25 total back off sets
– Rest 30-90 seconds per set
– Always have 1-2 reps in the tank, don;t go to absolute fail
– When form starts to go, stop
– Train 3x per week
The benefit of this style of protocol is in it’s massive amount of volume.
It seems easy on paper, don’t be fooled though.
Once you hit the top end back off sets (25), you could change the lifts or increase the weight – I recommend a deload or week off before starting it again though.
You might be tempted to do all 3 days per week using this protocol for both lifts, you can however it’s potentially not smart.
Here is my recommendation for it:
Day 1 – Deadlift 2×5 (PTTP style), Press 2×5+AMSAPx80%
Day 2 – Press 2×5 (PTTP style), DL 2×5+AMSAPx80%
Day 3 – Deadlift 2×5 (PTTP style), Press 2×5+AMSAPx80%
This will be more than enough for most people.
Should take between 45-90min to complete
Over time you can build up by adding weight and sticking with the above suggestion or start doing bear deadlifts 2xper week.
Day 1 – Deadlift 2×5+AMSAPx80%, Press 2×5+AMSAPx80%
Day 2 – Press 2×5 (PTTP style), DL 2×5 (PTTP style)
Day 3 – Deadlift 2×5+AMSAPx80%, Press 2×5+AMSAPx80%
Eventually working to all three days being volume ones.
^^ If you did that I’d be tempted to stick with the same loading, not gospel, just sensible. The first option is preferable as once you hit the max back off work you can increase the overall load.
Many will not like this due to it only having two lifts, adding in one extra accessory lift for some token reps isa acceptable, however it’s up to you.
Just something to consider.