BEAR Strength & Fitness

OHP - 100kg x 5 x 4 (went for a cheeky 5 on this one)


Changed these to remove the pause at the bottom. I've done paused reps on OHP so long that the lack of a pause is throwing me off slightly. Just need a bit of practice again


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Paused OHP - 112.5kg (247lb) x 4 x 2

2-count Pause

First time ever touching this weight for OHP, nevermind pausing at the bottom for reps, so fairly pleased with how well it moved.

The pause at the bottom is brutal and feels like a million years....

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Paused OHP - 110kg (242lb) x 3 x 3

2-count pause. Third set shown from Tuesday

Actually moved really well despite a shakey first set.

A couple of months ago this was a rep max without a pause, so for this to move so easily with a pause is a big inprovement. OHP moving in the right direction 💪🏻🏋️‍♂️


Need coaching? Dm me! 📩


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📝The BEAR Method

Pin Press - 170kg (374lb) x 3 x 1

First time ever holding this weight, but it moved pretty well.

En route to 180kg! 🐻
It'll probably only take me another 10 years........


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📝The BEAR Method

Chest Pin Press

165kg (363lb) x 3 x 1

Pretty good progress on my bench so far, and this is a good milestone on the bench for me as it's always been insanely weak. Gotta thank my orangutan arms for that one... 👍🏻

Getting used to and practicing holding and moving heavy weights whilst in the bench position (something I've always struggled with) is definitely helping, as it's allowing me to develop the neuromuscular side of the lift to actually take advantage of the muscle I already have.

Once this progress peters out, I'll have to move away from heavy singles and into more strength/hypertropy based work for this movement (or a different movement altogether) but for now though, I'll just see how far I can get.

💪🏻🐻



Need Help? I help people reach their strength goals! DM me! 📩

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📝The BEAR Method

Paused OHP

105kg(231lb) x 3 x 3 (2-count pause).

Adding the pause in ANY of your pressing movements is brutal and a great way to build strength out of the bottom position of the press.

These have fantastic transfer to the standard lifts when you get the added benefit of the stretch reflex.

➡️Note: the pause should be ATLEAST for a 2-3 count to negate the stretch reflex from the paused variants to properly develop that starting strength.

💪🏻🐻


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Chest Pin Press 🏋️‍♂️

160kg (352lb) x 3 x 1

One thing I've always struggled with is holding a heavy weight in the bench position. How do we improve that? By practicing.

I'm getting enough volume in the other pressing exercises I do, so these singles are simply used to practice holding & moving a relativley heavy weight in-hand.

Hopefully I'll eventually get up to some decent weight and finally have a respectable bench....


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📝The BEAR Method

Stiff-legged deadlifts

210kg (462lb) x 3 x 3

These are a great (but difficult) variation of deadlifts.

Hips start higher than a standard deadlift and the movement is much more of a hinge-motion. Targets your hamstrings, glutes and lower back.

Note that your legs shouldn't be completely "straight" and your knees should basically be bent as much as is required for your back to be flat and not rounded.

Straight legs with locked knees means that most of the bending will come from your low-back, which we don't want.

Hip position then will be largely dictated by your own level of mobility and your personal physiology (limb length, hip structure etc) and so will vary between individuals.

NOTE: These, if done incorrectly, can definitely cause injury, so make sure you start light and make sure your form is 100% perfect before adding weight. Video your form if necessary to ensure your back isn't rounding 💪🏻🐻


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📝The BEAR Method

Paused OHP

95kg (209lb) x 3 x 5

2-count pause

Great way to build bottom-end strength for your presses. Ensure to keep the pause-length consistent, just as you would the form/technique of any exercise.

💪🏻🐻

Block Pulls 260kg (572lb) x 2

Felt hard doing them, but looking back at the video, they actually moved really well.

These are progressing well considering I find this height awkward to pull from, so they should transfer well to my standard deadlifts.

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