I read Pavel's article on this program years ago when it came out and have done the program multiple times. The one thing that may not be obvious is the volume on the exercise that you are pyramiding on. Multiply the highest number by itself and that is the total number of reps. I got up to 8 and it killed me. Then I realized that I had done 64 presses (8×8). This program works great and is worth inserting into your yearly training.
@@MrMarcHajj Pavel put out a video (I bought the DVD) years ago for his kettlebell hypertrophy program (Return Of The Kettlebell) which used double KB clean and jerks in a ladder format. It used a 2-4-6...up to 10 reps format rather than the 1-2-3-etc for 5 rounds. Not a pyramid but worth seeking out in regards to your query.
Greetings coach Louka! Was wondering what your thoughts/opinions are on Pavel Tsatsouline's "Bear" workout routine from his old book Power To The People? I've always wanted to try that routine - but I never felt that the workout was explained thoroughly enough in the book to feel comfortable with giving it a go. The section of the book covering the "Bear" routine was a bit to vague for my liking. Was hoping you'd make a video of your version/twist on Pavel's "Bear" mass building routine using what-ever different exercises & or implements you'd program it with - using your always clear & concise instruction. :)
Great complex, I did it in Spring. Unfortunately, it took my quite a lot time per session. That's why I prefer ABC. But I may return to it some time in the future.
Thanks for that great explanation. Ill give it a try from tomorrow on after following a plan from Geoff Neupert for 4 months. Ill have a question on the finisher of the squat day. In the weeks with two squat units I would have to do two snatch tests per week. Thats a lot for my time schedule and before going to office. Could I replace every second one with another finisher, for example single farmer walks or something? Thanks a lot and have a great day.
I'm currently on week 4, and it's easily one of my favourite complexes. However, I did make some changes: I used heavier KBs on squat days so that my pyramids coincide. Also, instead of finishing with 100 swings, I did 50 swings + 50 push ups (5 sets of 10 each) OR 50 swings & 50 GHSU (again 5 x 10 each). Once in a while, for an added cardio kick, I'd do 50 jump ropes between sets. I just felt I needed to do more. Also, is it normal to hit a plateau? I struggled through 8 reps, so I kept it at 8 reps two weeks in a row. In fact, I'm not sure I'm going to make it past 8 reps.
Hi Dan , I'm happy to hear you like the plan. Here's my recommendations: take out the Push-ups as they will tire out the Pressing muscles and effect recovery for your next session. Next, if you feel 8 reps is hard, you can definitely stay with 8 reps for another week or two. (Until the end) The program calls for staying with the same rep scheme for 2 weeks before pushing forth. Enjoy!
Great complex! And thank you for programming explanation. I've got a question: should the weight for both the press and the squat days be the same, or should I change the weight in this days? Just thinking about that my 6-8 RM press weight will be a little easy to squat in the squat days and if I add the weight I can squat about 6-8 reps, it will be much more challenging.
