Canadian Bear Program

So I’ve been lurking since 2005 and haven’t signed up for an account until now…I know it’s quite sad but I’m finally getting started here.

Little back ground information on me:
Age: 20
Height: 5’7
Weight: 185
BF%: 15% or so
Location: Canada
Occupation: I’m currently a student in the second year of my Kinesiology program.
Lifting Exp.: 2 years “working out”, 2 years training

Tomorrow (would have liked to start today but its Canadian Thanksgiving so everything is closed) I’m gonna start the Canadian Bear program Thibs. posted a while ago. I’ve been following updates about autoregulation and “the perfect rep” and this training template seemed very fit to include these ideas. Although no tutorial about the perfect rep is out I’m gonna try my best to follow as described by Nate and CT.

Lifting Stats:
Bench: 225 x 4 (pathetic I know)
Squat: 405 x 1, did 365 x 5 cluster the other day
Dead: 415 x 1, 405 x 5 cluster (about 3 months ago)

By the end of phase 1 I’m hoping to hit
Bench: 225x6
Squat: 335x6
Deadlift: 365x6
Hopefully try and increase mass as well, as I will be eating as much as I can during this (although its tough when you have no money!)

Other than that I’m pumped to get started tomorrow and Happy Canadian Thanksgiving!
Now back to studying…grrrr

I think this looks like a damn good program. Do it justice!

I just looked at the program man, rock this one hard bro!

I might send it over to a few of my boys too…thanks for the find and good luck man

Thanks for the support fellas, this is how day 1 went:
Day 1: Squat day

A)Main lift: Squat

Jump Squats (Warm up)
3x135
3x225
3x315
6x315
6x325
6x325
6x325
4x325 (cut it short, wasn’t maintaining explosive concentric)

B) Secondary: Front Squat from bottom position (slightly modified from original I think but awesome exercise)

3x135
6x135
6x135
6x145
6x145
6x145

C) Tertiary: Leg Press

4x360
6x450
6x520
6x520
6x520

D) Accessory: Leg Extensions

12x60
12x60
12x75
12x75

So I could barely walk out of the gym after this; was quite a challenge! Looks like my squat goal should be in reach by the end, but hopefully sooner than that. Tomorrow is gonna be a busy day for me; lots of school and studying to do, so I think Day 2 (bench day) will be on Thursday, then Deadlift on Saturday, and skip the cumulative day this week. Well see how it goes.

Feedings today…
Meal #1 (Breakfast):
6 whole eggs
Bowl of oatmeal
Apple
Glass of 2% Milk

Supps: 4 Fish Oil tabs, 500mg Vitamin C, 1000IU Vitamin D, Multi

Meal #2
Rice
Turkey

Meal #3
Pre-Workout:
75g Maltodextrin
25g Whey
1 scoop Greens

Post-Workout:
75g Maltodextrin
25g Whey

Meal #4
Subway: 6 inch Double stuffed Oven roasted chicken on whole wheat

Meal #5:
Pork Tenderloin
Olive Oil
2% Milk

Meal #6:
6 eggs
Cheese

Meal #7:
Cottage Cheese
Almonds
4 Fish Oil tabs

Man, I’m exhausted from today, time to go eat!

Managed to get into the gym today, finished up school and needed a break from studying…twas good.
Day 2: Bench Day

A) Main Lift: Bench Press

Medicine ball throws, maximum acceleration push ups (warm up)

20x45
3x115
3x135
3x155
3x185
5x185
1x195
3x195
6x195
6x195
1x205
3x205
6x205
6x205
6x205

B) Secondary Exercise: Close grip bench

3x125
3x135
3x135
1x155
3x155
6x155
6x155
3x165
6x165
6x165
6x165

C) Tertiary Exercise: Lat Pulldowns

3x100
3x120
3x140
3x150
6x150
6x150
6x150
6x150
6x150

D) Accessory Exercise: DB Shoulder Press

3x35
3x45
3x60
6x60
6x60
6x60

Good day again today, really liking the ramp sets, and my bench felt awesome. Gotta get a couple more meals down and get to bed, got a midterm tomorrow. Tomorrow will be a rest day then deadlift Friday and possibly do Bench/Squat day on Saturday depending on energy levels.
Time to study!

Today wasn’t a great day. Energy levels were super low and I was falling asleep in class. Got in the gym and did what I could anyway.

Day 3: Deadlift Day

A) Mainlift: Deadlift

Jumps, Jump squats (warmup)

10x45
5x135
3x185
3x225
3x275
1x315
3x315
6x315
6x315
1x325
3x325
6x325
6x325
6x325

B) Secondary Lift: Good Mornings

6x45
3x95
3x105
5x135
3x145
1x175
3x175
6x175
6x175
1x185
3x185
6x185
6x185
6x185

C) Tertiary: T-Bar Row (Seated is broken at my gym)

3x45
3x90
1x135
3x135
6x135
6x135
6x135
6x135

D) Accessory Exercise: Hamstring raises

6x bodyweight
6x bodyweight
6x 25
6x 25
6x 25
6x 25

As soon as I got home went for a nap. Helped a little but still pretty spent. Tomorrow is accumlation day. Probably wont include deadlift tomorrow, but squats and bench for sure, maybe a little arm work and abs to fill in the last 20-30 minutes.

Crazy volume?!

Haha ya it is, I leave pretty tired after but I’m trying to eat all I can to compensate. There’s a deload in Week 4 I believe so that’ll help level it off. 20 minutes is a long time on the main lift, usually 5 of that is the first 5 sets, and the last 15 is working sets. Its actually great for autoregulation because I can take as much or as little rest as I need that day.

So took the weekend off, had to somethings to take care of, as well my posterior chain was fried from deadlift day.

Day 1: Squat day

A)Main lift: Squat

Jump Squats (Warm up)
3x135
3x185
3x275
1x315
6x315
1x325
3x325
5x325
6x315
6x315

B) Secondary: Front Squat from bottom position (slightly modified from original I think but awesome exercise)

3x135
3x155
6x155
3x175
6x175
6x175
3x185
6x185
6x185

C) Tertiary: Leg Press

6x360
6x450
6x540
6x540
6x540

D) Accessory: Leg Extensions

12x60
12x75
12x75
12x80
12x80

Not a bad day, squat wasn’t where I wanted it, but other lifts went up. Tomorrow is bench day, hopefully numbers go up!

Didn’t get a chance to post yesterday so I’m doing it now. Was an okay day.
Day 2: Bench Day

A) Main Lift: Bench Press

Medicine ball throws, maximum acceleration push ups (warm up)

20x45
3x115
3x135
3x185
3x195
6x195
3x205
6x205
6x205
6x205

B) Secondary Exercise: Close grip bench

3x125
3x135
3x135
1x155
3x155
6x155
6x155
3x175
6x175
6x175
6x175
6x175

C) Tertiary Exercise: Lat Pulldowns

3x120
3x140
3x150
6x160
6x160
6x160
6x160

D) Accessory Exercise: DB Shoulder Press

3x45
6x60
6x60
6x60
6x60

Added 4 sets of DB Curls @ 37.5 and 4 sets of Rope curls in between lat pulldowns.
Not bad, secondary lifts are going up but its not alot of help for the main lift. My shoulders seem to take the brunt of this day, gotta try and keep my shoulders pinned and focus on pushing with my chest. Today was an off day, tomorrow is deadlift day, pretty excited.

Awesome deadlift day today. Had tonnes of energy was able to have a couple decent pulls. My shins are a bloody mess though bleeding everywhere.

Day 3: Deadlift Day

A) Mainlift: Deadlift

Jumps, Jump squats (warmup)

5x135
3x225
3x315
3x325
6x325
1x335
3x335
6x335
6x335
1x345
3x345
6x345
6x345

B) Secondary Lift: Good Mornings

3x105
5x135
3x155
1x185
3x185
6x185
1x195
3x195
6x195
6x195
6x195

C) Tertiary: T-Bar Row (Seated is broken at my gym)

3x35
3x70
1x105
1x135
3x135
6x135
6x135
6x135

D) Accessory Exercise: Hamstring raises

12x bodyweight
12x bodyweight
12x bodyweight
12x bodyweight
12x bodyweight

Again good pull day, felt awesome in the gym. Tomorrow taking it off then accumulation day on Saturday, we’ll see how that goes.

Hell day was today. Bench, squat and deads all in one day is heavy on the body that for sure. I’m pretty exhausted from today’s bout, was very challenging.

Day 4: Accumulation Day (Squat, Bench, Deadlift)

Warmup: Pushups, jump squats, jump tucks, mobility

A) Squat

5x45
3x135
3x225
1x315
3x315
6x315
6x315
1x325
3x325
6x325

B) Bench

12x45
3x95
3x135
3x155
3x185
1x205
3x205
6x205
6x205
5x205

C) Deadlift (pulled sumo today because my low back was still tight from deads on Thursday)

5x45
3x135
3x225
1x315
3x315
6x315
6x325
6x335

Tried to lower the volume a bit today to accommodate for fatigue, the sumo deadlifts were actually a refreshing change from my normal conventional pulling. Rest day tomorrow then squats on Monday.

Went into the gym today feeling awesome. Started the squat day in good shape…ended on the floor. I increased the volume today and my legs still hurt. I trained 4 hours ago. So here’s how it went…

Day 1: Squat day

A)Main lift: Squat

Jump Squats (Warm up)
3x135
3x225
1x315
3x315
6x315
6x315
6x315
6x315
6x315

B) Secondary: Front Squat from bottom position (slightly modified from original I think but awesome exercise)

5x45
3x135
3x185
1x205
3x205
6x205
6x205
6x205
6x205

C) Tertiary: Leg Press

6x270
6x360
6x450
6x540
6x540

D) Accessory: Leg Extensions

12x50
12x75
12x80
12x85
12x85

After the main lift I could barely stand up. It was tiring ass day.

Didn’t get a chance to log on for Tuesday as I’ve been pretty busy but here it is.

A) Main Lift: Bench Press

Medicine ball throws, maximum acceleration push ups (warm up)

12x45
3x135
3x155
3x185
1x205
6x205
6x205
5x210
4x210
5x205

B) Secondary Exercise: Close grip bench

3x135
3x155
1x185
3x185
6x185
6x185
6x185
6x185

C) Tertiary Exercise: Lat Pulldowns

3x120
3x140
3x160
6x160
6x170
6x170
6x170

D) Accessory Exercise: DB Shoulder Press

3x45
6x60
6x60
6x60
6x60

Today was deadlift day. Tried to add a bit more volume. I swapped glut-ham raises for natural hamstring curls because I feel they work better. The seated row at my gym finally got fixed and I took out T-bar for that.

Day 3: Deadlift Day

A) Mainlift: Deadlift

Jumps, Jump squats (warmup)

5x135
3x225
3x315
3x335
6x335
6x335
6x335
6x335
6x345

B) Secondary Lift: Good Mornings

5x45
5x135
3x155
1x185
3x185
1x205
3x205
6x205
6x205
6x205
6x205

C) Tertiary: Seated Row

3x100
6x160
6x170
6x180
6x190

D) Accessory Exercise: Hamstring raises

6x bodyweight
6x bodyweight
6x bodyweight
6x bodyweight

And that’s all she wrote for today next lifting day is Saturday. Hell day.

Didn’t get a chance to post some numbers yesterday with Halloween and everything. Hit my squat goal, got 15 lbs on the bench and 15 lbs on deads to reach the other marks I want. Hopefully this upcoming week I’ll be able to hit or be close to those. It’s gonna be a low volume week, but aiming to hit my goals. Anyways here’s Saturdays session:

Day 4: Accumulation Day (Squat, Bench, Deadlift)

Warmup: Pushups, jump squats, jump tucks, mobility

A) Squat

5x45
3x135
3x225
3x315
6x325
1x335
6x335

B) Bench

12x45
3x95
3x135
3x155
3x185
3x205
6x205
1x210
6x210
5x210

C) Deadlift (pulled sumo today because my low back was still tight from deads on Thursday)

5x45
3x135
3x225
3x315
6x335
3x345
1x350
6x350

Did a little lower volume today. Basically gonna be a deload week.

Day 1: Squat day

A)Main lift: Squat

Jump Squats (Warm up)

3x135
3x225
3x315
1x335
3x335
6x335
6x335

B) Secondary: Front Squat from bottom position (slightly modified from original I think but awesome exercise)

5x45
3x135
3x185
3x205
6x210
6x210

C) Tertiary: Leg Press

6x450
6x540
6x540

D) Accessory: Leg Extensions

12x50
12x85
12x90
12x90

Training today went surprisingly well considering the amount of sleep I got last night. Last week of the 6 rep scheme, trying to hit those goals by my accumulation day.

A) Main Lift: Bench Press

Medicine ball throws, maximum acceleration push ups (warm up)

12x45
3x135
3x185
1x215
3x215
6x215
6x215

B) Secondary Exercise: Close grip bench

3x135
3x155
1x190
3x190
6x190
6x190

C) Tertiary Exercise: Lat Pulldowns

3x120
3x140
6x170
6x180
6x180

D) Accessory Exercise: DB Shoulder Press

3x45
6x65
6x65
6x65

Threw in some Zottman Curls 3x8 @ 45s.

So did this yesterday. Felt fantastic going into the gym and really pushed through my goal for deads. I needed to wrap my shins after as they were bleeding all over the bar, which I found quite amusing. Anyways here are the numbers.

Day 3: Deadlift Day

A) Mainlift: Deadlift

Jumps, Jump squats (warmup)

10x45
5x135
3x225
3x315
3x345
6x365
6x375

B) Secondary Lift: Good Mornings

6x45
5x135
3x145
3x185
3x205
6x215
6x215

C) Seated Row

6x120
6x140
6x160
6x180
6x200

D) Accessory Exercise: Natural Hamstring Curls

9x bodyweight
9x bodyweight
9x bodyweight

Also did some BB Curls 3x8 @ 95lbs. Other than that phenomenal day, now onto that bench goal for Saturday…

So trained on Saturday and I’m just getting to this now. Was a good day got 2 new PRs on squats and bench.
Here she is…

Day 4: Accumulation Day (Squat, Bench, Deadlift)

Warmup: Pushups, jump squats, jump tucks, mobility

A) Squat

5x45
3x135
3x225
3x315
1x335
6x336
6x340 <=== PR

B) Bench

12x45
3x135
3x155
3x185
3x205
1x215
6x215
6x220 <== PR

C) Deadlift (pulled sumo today because my low back was still tight from deads on Thursday)

5x45
3x135
3x225
3x315
1x345
6x345
6x345

Had no gas left at the end of this one.