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  1. #1
    Boswick is offline Junior Member
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    Default Russian Bear warmup?

    Hey guys, so i'm just starting the Russian Bear routine as a 2 day split as outlined here http://www.bodybuilding.com/fun/mahler64.htm and wondering what to do for a warmup. I was doing PTP and warming up with deadlift singles, would it be better to do the deadlifts/squats first with warmup sets before the alternating push/pull? Mobility work? Also, since you're supposed to keep the workout around 45 minutes, i'm assuming you don't count your warmup in the total time?
    Started the 10,000 swing challenge July 31st.
    Current total: 6,375. 8/22.

  2. #2
    CWheeler is offline Senior Member
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    not exactly the Bear program.. meh..

    do a set of the exercise for 5 reps @ 35-40%, then another set of 3 reps @ 50-55%
    Treat them like a 100% weight effort. They should be clean, crisp, prefect.

    If you want to do JM, do it on the days off. Otherwise rest and eat a lot.

  3. #3
    Boswick is offline Junior Member
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    Why don't you consider it the bear? Because it's got more than 3 exercises? I'm still doing two heavy sets and AMAP at 80% with only 90 seconds rest. I've only got room for two workouts in my schedule right now so i figured i might as well do it as an A/B format.
    Started the 10,000 swing challenge July 31st.
    Current total: 6,375. 8/22.

  4. #4
    Wolfeye is offline Senior Member
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    Y'know, you're question got me thinking of another one: What if someone were to do maybe 2 sets of 5 with high weight, then do the Bear? Like you'd do the GTG workout as a warm-up, then do a bunch of the Russian Bear. Not too much of greasing the groove, but enough for a warm-up (which would also be enough for a workout). Any ideas?

  5. #5
    CWheeler is offline Senior Member
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    Pavel's bear: one push and one pull exercise. Both must be a big compund exercise. 90%,80%,all other sets 70-75% until form degrades. You keep the same two exercises for the duration of the cycle.

    Staley's EDT: A1/A2, B1/B2 (maybe C1/C2) each grouping for 10 minutes. You have Day1 and Day2 (maybe day3) exercises. Read Muscle Logic by Charles Staley for more info.

    The web program was written at a time when people were trying to add their own twist on popular programs by combining them. Some of them really worked, others didn't. I saw this years ago, but never gave it a go. I've done both EDT and the Bear. Each gave me different results from one another. Give it a go and let us know how it worked out for you.
    Last edited by CWheeler; 02-23-2012 at 07:54 AM.

  6. #6
    CWheeler is offline Senior Member
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    @wolfey
    Not sure what you mean...

  7. #7
    Wolfeye is offline Senior Member
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    What I mean is that you do the GTG (2 sets of heavy 5 reps), but as a warm-up. That the bit of GTG workout that you do would be the warm-up, then you'd do the Bear.

  8. #8
    kbSagoo is offline Senior Member
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    Quote Originally Posted by Wolfeye View Post
    What I mean is that you do the GTG (2 sets of heavy 5 reps), but as a warm-up. That the bit of GTG workout that you do would be the warm-up, then you'd do the Bear.
    So 2 heavy sets as a warmup, then start the Bear which is a heavy set of 5, then 90% @ 5, then multiple sets of 80% @ 5....basically you are just doing 3 heavy sets

    I don't think this falls under GTG....

  9. #9
    Wolfeye is offline Senior Member
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    What I mean is that you're pretty much doing two workouts, one of them is the warm-up. The 2 sets of 5 (GTG) would be a workout, but it would also be a warm-up. It's a more potent warm-up. Since it's short & not that draining, but it also gets you charged up- it would make a good warm-up. It's just that instead of doing a few sit-ups, maybe jumping up & down a bit, a few pull-ups, etc... you're doing something that'll amplify your gains on top of everything else. The whole thing wouldn't be GTG, if that's what you meant.

  10. #10
    kbSagoo is offline Senior Member
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    I still don't understand how GTG is applied in this case based on the definition in "The Naked Warrior" How are you performing the "GTG" sets? Do 5 reps, rest for 3-5 minutes, then another 5 reps? Then after that start the bear? Is the first heavy set of the bear same as your "GTG" weight?

    Quote Originally Posted by Wolfeye View Post
    What I mean is that you're pretty much doing two workouts, one of them is the warm-up. The 2 sets of 5 (GTG) would be a workout, but it would also be a warm-up. It's a more potent warm-up. Since it's short & not that draining, but it also gets you charged up- it would make a good warm-up. It's just that instead of doing a few sit-ups, maybe jumping up & down a bit, a few pull-ups, etc... you're doing something that'll amplify your gains on top of everything else. The whole thing wouldn't be GTG, if that's what you meant.

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