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Saturday, May 29, 2010


Start of a new bulking cycle where I'll be doing a program called the Russian Bear for Shoulder Press, Deadlift, Bench and probably Squats. You work up to a heavy set of 5. Then do 90% of that for 5 (2-3 min rest). Then 80% of the original heavy set of 5 for 5 to 10 sets of 5 (30-90 sec rest). The first two sets of 5 is the strength work, the last 5-10 sets of 5 is the hypertrophy/strength work. Dave Williams S&C Coach at Liberty University highly recommends the program and has seen great results in his athletes on it. Pavel wrote the program. Should be an interesting 2 months. I have a spreadsheet breaking down all the percentages if anyone is interested.

Weighed 209 today.

Shoulder Press
135 x 5 (PR compare to 117.5 x 5 on 2-19-10)
122.5 x 5
10 x 5 107.5

DB Row
90 x 5, 95 x5, 100 x 5 (PR) ran out of standard DB so had to use 2" fat bar DB on last set which made it a good deal tougher

Floor Press
175 x 5, 195 x 5, 205 x 5 includes 40lb of chain (PR)

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