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  1. #1
    steven82 is offline Junior Member
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    Default From PTTP to The Bear

    I have recently started doing PTTP routine to build back some strength lost during an injury. Been doing it nearly exactly as laid out in the book - 5 times a week monday to friday.

    My main goal is to put on a bit of mass however so I was planning on moving onto the Bear routine once I regain strength with PTTP (probably won't take much more than a month). The guidelines for the Bear are a bit vague though - along the lines of reduce number fo workouts but don't reduce it by too much.

    I would appreciate the feedback from anyone who has tried the Bear on how many days per week they did it? Did you do any short PTTP (or kettlebell) sessions on days in between Bear workouts?

    Thanks

  2. #2
    BChase is offline Senior Member
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    Default

    I started it this week with double kettlebells. It's long and it's tough. 3 days a week, Monday, Wednesday and Friday. Tues and Thurs I do 5 minutes of Getups and 12 minutes of 2 hand swings alternating w/ jump rope with my 88.

    I'm doing it for 4 weeks than swtiching.

    If you google russian bear routine, there are articles by Mike Mahler which lay it out on other websites.

  3. #3
    kbSagoo is offline Senior Member
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    Default

    This was from a poster who is no longer on the forum and how he laid out the Bear routine:

    Bear is 2x/week. Preferably Mon/Thurs or Mon/Fri. You will want at least 2 Days full rest between sessions.
    10-20 sets of 5 reps.

    Start with 90% of your max DL. Here's your first training session.
    385 x 2 sets of 3 reps.
    Then go 340 (80% 1RM)
    Do sets of 5 reps resting no more than 1:30 between sets for as many sets as you can do. As soon as you cannot get 5 reps for that set, you are done for the day.
    so if you end at 8 sets for the day. shoot for 10-12 the next session. You will want to ramp this up over the course of 2 weeks.

    Rules:
    1 Stay with the same weight until you can complete 20 sets of 5 reps with 340.
    2 Then add 10lbs and start over.
    3 The only other things that I would do during Bear are Military Press or Barbell Side Press and Pullups or Dips for no more than 5x5.

  4. #4
    GoTuNk is offline Member
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    Default

    My skinny friend has put on around 24 pounds in 4 months by doing the following (similar to the above) with bench press squat.

    Bench Y x5, Bench (Y-10)pounds x5, Bench (Y-20pounds) x5x18 (do sets of 5, stop before failure, keep adding sets of 5 next session till u hit total 20)


    Squat Z x5, Squat (Z-20)pounds x5, Squat (Z-40)pounds x5x18 (do sets of 5, stop before failure, keep adding sets of 5 next session till u hit total 20)

  5. #5
    sckiely is offline Senior Member
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    Default

    Instead of working by pounds working on % will work as a better general rule as 10lbs off of 400lbs is much different to 10lbs from 100lbs. The percentage system is a better measuring system.
    Also i did the bear mon/wed and friday for 3 weeks then backed off to only 1 session for wek 4. Then restarted. After 2 more weeks even with recovery and LOTS of food i was drained but in 7 weeks i added 6 kilos and maintained the same bodyfat. I used Bench press and Deadlift!

  6. #6
    steven82 is offline Junior Member
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    Quote Originally Posted by BChase View Post
    If you google russian bear routine, there are articles by Mike Mahler which lay it out on other websites.

    I did actually read that article before posting. It does look like a sensible approach but I am always a bit sceptical when I read other coaches interpretations of Pavel's routines though. Half of them end up with practically no resemblance to the original routine!

  7. #7
    Jethro is offline Senior Member
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    Default A year's worth of Average Intensity

    The 2 routines in PTTP are foundational. Any routine requires tweaks as one gains in strength and advancement. What a shame it would be to throw a book away because you can no longer use it, because it had only 1 rountine that no longer works. Could Pavel have elaborated a bit more, offered suggestions as one progressed, etc...? Yes! Obviously he had reasons for not doing so.

    I'd like to know what the reasons were???

    The important thing to remember when going BEAR is that you have to have planned back-off cycles once the weight starts getting heavy. Build up volume for the purpose of adding weight to the bar in back-off cycles. So if you are building up volume on 350, it's to be able to Deadlift 355 in your back-off cycle. Back off-cycles are going for the 355 without any back-off sets. This raises the intensity a little, but drastically reduces volume so the nerves can rest. Then you begin again by building volume on 355 until you think you can get 360.

    It's easy early on because you can do lots of volume without requiring much in the way of back-off cycles. But as you get stronger and the weights get heavier, you'll be able to do less volume over a period of cycles without requiring excessive deloads (in excess of 2 weeks for example). Many guys get stuck at a weight because they don't take long enough deloads!

    It all boils down to who knows their body best, knowing when to back off and for how long; and not just for a few cycles but accumulative over a period of years. That is the key to advancement.

    This is my interpretation of BEAR.

  8. #8
    Dove is offline Junior Member
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    Default PTTP to Bear

    Quote Originally Posted by steven82 View Post
    I have recently started doing PTTP routine to build back some strength lost during an injury. Been doing it nearly exactly as laid out in the book - 5 times a week monday to friday.

    My main goal is to put on a bit of mass however so I was planning on moving onto the Bear routine once I regain strength with PTTP (probably won't take much more than a month). The guidelines for the Bear are a bit vague though - along the lines of reduce number fo workouts but don't reduce it by too much.

    I would appreciate the feedback from anyone who has tried the Bear on how many days per week they did it? Did you do any short PTTP (or kettlebell) sessions on days in between Bear workouts?

    Thanks
    Hi, Pavel kindly answered this on Tim Ferris's four hour week blog. If I'm right, he suggested doing the Bear by pressing twice a week (Mon, Fri, I imagine), and Deadlifting once a week (Wed, I assume).

    Dove

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