Russian Bear program

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>>41530377
that Цaцyлин isn't looking impressive at all

>>41530672
>Цaцyлин
what?

>>41530828
Its 'tsatsouline' in the Cyrillic alphabet. He was trying to show off that he understands the Cyrillic alphabet

>>41530672
He looks great tbqh

Anyone?

Last shameful bump

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>>41530377
I'd try it for fun but I really don't want to give up all my other lifts. It honestly looks no better or worse than Bulgarian style programming for high frequency squats. Go for it if presses and deadlifts are your thing
By the way, the volume seems ridiculous. For the first cycle, I'd do PTTP which is essentially the same but 5x week and no sets below 90% (so 2 sets DL and 2 sets press per day)

Meta/off topic:
>>41532909
>Shameful
Posting frogs, insecurity, trigger, tfw etc threads is shameful, not this thread. You are contributing to board quality.

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>>41532909
you cant bump your own threads, but I can

>>41533001
Yeah, I guess it's pretty much the same as bulgarian method. I got it from Eric bugenhagen btw.

>By the way, the volume seems ridiculous.
I've done 20+ sets of ohp. Deadlift back off sets are fewer. But I'm running unparalleled cycles for each, so by the time I'm hitting 20+ sets on ohp, I'm doing 5RM with no back off on dl, and vice versa.

>>41533035
> not having 2 simultaneous connections

>>41533259
The two exercises don't interfere at all with each other, of course. But just deadlifting for 3+ sets (let alone 20!) 3-4 x week seems like a lot of volume. Then again I haven't tried it, so I wouldn't know. Good luck with your progress!

>>41534081
Thanks man. If you think about it, it's pretty much as a beginner program, but emphasis on deadlifts instead of squats.

For presses though never seen anything like it, let's see how it pays off. Thinking of doing db one arm press for back off sets.

>>41530377
Ive done the program with the original side press.

It was fun, and the repitition was therapeutic for me. I never got to 25 setsthough. I feel that it permanently gave me better overhead coordinarion. 10/10 would do again.

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>>41536442
Did you make strength/aesthetic gains on it?

I tried doing the original barbell single arm bent press at the gym but it attracted too much looks.

>>41536573
My shoulders definitely got bigger, and the volume made me lose weight. Personally I'm a huge fan of the single arm press, and I also got a lot of looks. I liked to think of it as an oppurtunity to show off.

>>41536684
Were your bench or squat lacking when you got back to it?

>>41536891
My bench was unchanged. You can always do a cycle with bench presses or squats instead if you're worried about those lifts. (Pavel says floor press and hack squats since he assumes you're only working with a bar and plates)

>>41530377
pavel doesn't know shit about training for hypertrophy

just do a proven hypertrophy routine (not a brosplit, something like Lyle's upper/lower)

>>41537148
Sounds good enough. Not really worried about the bench, but about the pecs.

>>41537240
Not sure if that's true. His book on bodybuilding offer a few splits that looks very well planned. Anyways, my goal is to improve my ohp and deadlfit until September.

I mean it would work but you'd be wasting a LOT of time especially if you don't do linear progression and not really balancing your development 2bh.

>>41539135
Yes I guess you are right.

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>>41530377
Dr. Pavel? I'm CIA.