Pavel's Bear Routine

[killerdude494949]

Anyone done this with good results? What progression scheme did you use? And how often did you do it per week? I just read it in his book and he does not specify.

For people who don't know, it is basically deadlifts and a press varation done for volume, designed for "a little comrade who wants to become the big brother." Example workout:

-For simplicity's sake assume your 6 rep max is 100 pounds for deadlift and bench press. Thus 90% is 90 lbs and 80% is 80 lbs.
-(80x5)xF means do sets of 5 with 80 pounds with 60 seconds in between continuously until you cannot do another set of 5 with good form.

Deadlift 100x5, 90x5, (80x5)xF
Bench Press 100x5, 90x5, (80x5)xF

Do this and call it a day.

[atypical1]

What's the progression on this program? It reminds me of 5/3/1 in that the last set is a "go for it" one.

james

[seadog]

I'll bet he programmed it daily, Pavel was alittle crazy on volume.

[seadog]

Russian Bear. I was wrong it is three times a week. See below; I googled it.

Another effective high volume program is the "Russian Bear" program I learned from Pavel Tsatsouline. Here's how it works: Start off by doing a hard set of five on an exercise. Don't pick your five-rep max. Pick a weight that you could do six to seven times with good form and stop at five reps.

Wait five minutes after the first set and do another set of five with 90% of the first set. After that set, wait 30-60 seconds and do a set of 5 with 80% of the first set. Keep doing sets of five with 80% of the first set and take one-minute breaks between each set. When you can no longer do five reps with good form, call it a day. This may happen after four sets or as many as fifteen. It really varies with the individual.

Since you're not training to failure and are using relatively light weights for most of the sets, you can do the Russian Bear program more often. For example, you could do it three times a week. Just take a day off between each workout. Unlike GVT, the Russian Bear program consists of full body workouts. Here's a sample program:

Monday

A-1: Military Press
A-2: Pull-up
B-1: Deadlift

Wednesday

A-1: Bench Press
A-2: Bent-over row
B-1: Squat

Friday

A-1: Military Press
A-2: Pull-up
B-1: Deadlift

Alternate between the two workouts each time. Each workout is a full body workout that hits all of the major muscle groups. Do A-1 and A-2 in antagonistic fashion. Take two-minute breaks between the first two sets of each exercise and thirty second breaks between the working sets with 80% of the first set. On B-1 follow the program as stated previously. Take two days off for every three workouts that you do.

Now let's personalize the Russian Bear program for specific muscle fiber types. If you're fast twitch fiber dominant, keep the rep range between three and five per set. If you're slow twitch fiber dominant, keep the rep range between ten and twelve.


Wrap-Up

Stay on which ever high volume program you go with for a maximum of six to eight weeks. After a maximum of eight weeks, switch to lower volume training for four weeks before doing another high volume program.

Don't start either high volume program here if you don't have money to purchase new clothes! Make sure that you eat and sleep well and get ready for some killer results!

[NorthstarUK]

Interesting programme. Would like to see comments from people who have done it.

[BrazZzuka]

Re: Pavel's Bear Routine

Post by NorthstarUK on Thu Nov 19, 2009 3:15 pm
Interesting programme. Would like to see comments from people who have done it.

When i finished Pavels PTTP i was a bit sceptical about the Bear Program. Anyhow it's been 3 weeks now and i can certainly say that i absolutely love it. My strengh has increased very quickly and i have gain some mass specially the Traps because of the high volume of Deadlifting. I'm certainly planning to keep doing a couple of cycle of the Bear Program for the next 6 months.

The program down below is Mahler version of the Bear Program but the actual program is really Only Deadlifting and Press. I use bench press and deadlift (standard).

To begin the cycle just grab a weight that you can do around 7 to 8 Reps. With that weight you Do 5 reps for your 1st set (3-5 min rest), then your second set you do 90% of that weight for another set (3-5 min rest) you then reduce the weight to 80% of your first set and do as many set(10-25) as you can with 30-90 sec rest in between. I usually try do 10 to 15 set with the 80% weight.

My deadlift has gone from 165 to 215 for 5 reps (3 weeks) and i'm still adding 5 to 10 pound each workout. Pavel advice to start another cycle as soon as you can't do the 1st of 100% weight for 5 rep with good form.

What I love about the Bear Program is the extreme simplicity of it lol only 2 Exercice (You could add curls if you whish, I dont) and so far so good for me.

[killerdude494949]

Just tried the workout today, and I must say it felt different than what I normally do. I have never gotten a biceps pump from deadlifting either

I will try this program out with deadlifts and benches for a few months. I am very curious to see how I respond to abbreviated high volume training. I have read some good things about this program.

[jpez]

Have you got a log killerdude? I'd like to follow your progress.

[Faraz]

Whats the progression on this program, is it as simple as adding 2.5kg to the 100% weight each workout?

And how does it work for pullups?

[killerdude494949]

Re: Pavel's Bear Routine

Post by NorthstarUK on Thu Nov 19, 2009 3:15 pm
Interesting programme. Would like to see comments from people who have done it.

When i finished Pavels PTTP i was a bit sceptical about the Bear Program. Anyhow it's been 3 weeks now and i can certainly say that i absolutely love it. My strengh has increased very quickly and i have gain some mass specially the Traps because of the high volume of Deadlifting. I'm certainly planning to keep doing a couple of cycle of the Bear Program for the next 6 months.

The program down below is Mahler version of the Bear Program but the actual program is really Only Deadlifting and Press. I use bench press and deadlift (standard).

To begin the cycle just grab a weight that you can do around 7 to 8 Reps. With that weight you Do 5 reps for your 1st set (3-5 min rest), then your second set you do 90% of that weight for another set (3-5 min rest) you then reduce the weight to 80% of your first set and do as many set(10-25) as you can with 30-90 sec rest in between. I usually try do 10 to 15 set with the 80% weight.

My deadlift has gone from 165 to 215 for 5 reps (3 weeks) and i'm still adding 5 to 10 pound each workout. Pavel advice to start another cycle as soon as you can't do the 1st of 100% weight for 5 rep with good form.

What I love about the Bear Program is the extreme simplicity of it lol only 2 Exercice (You could add curls if you whish, I dont) and so far so good for me.

Sounds good, how has your bicep/lat/quad development come along on the routine? I am a bit skepitcal if deadlifts is truly enough for these muscles to grow along with posterior chain and upper back.

[killerdude494949]

So far, strength is increasing, workouts are fun (probably because its really new), gained some mass in pecs, traps, delts, thighs, and my nagging lower back all the sudden feels much better (I had problems with squatting).

[RobCosimo]

^^ I find lats are a huge part of deadlifting- my lats feel it the more than any other muscle group. They should be fine. Plus, check out Bob Peoples' (aka Mr Deadlift) back - he has crazy lats.

[killerdude494949]

No kidding

[Dada]

Anyone else running this? Looks really good to me, if I wasn't so beat from my 2nd job I'd start it up right now. I may end up trying something like this starting later this week. Need to read up on it a little more though.

[RobCosimo]

How long does it take? with three exercises each time it must take ages?! I'm tempted though.