Richard's BEAR experiment

[IYE]

Rugby is over for the year and I am keen to gain back the 6 odd kg's that usually disappear between Feb and September. Although I have been doing the Zone diet for most of this time so that has sucked off some bodyfat. A couple of weeks ago I was 94kg but I am not sure how accurate the scales were. Will get a more accurate reading in the next few days.

I will be doing Pavel's BEAR 2 x days a week and maybe 1-2 Kettlebell or Crossfit met-con sessions each week. But I will listen to my body and see what works best.

Nutrition wise, I will still try to stay in the ZONE ratio (P 40, C 30, F 30) for my meals, but will just be eating a lot more of them. Oh, and lots of milk! Full cream organic milk, I love the stuff!

Monday 24/9:
9kg weighted pull ups. 10 x 5 reps (45 seconds between sets)

Tuesday 25/9:

Deadlift
5 x 125kg (1 minute rest)
5 x 112kg (1 minute rest)
5 x 100kg x 9 sets, + 3 reps before grip gave way. (30 seconds rest between these 80% sets)
Throughout the program I will try not to use the mixed grip in the deadlift as I want to train the weak point (grip strength).

Overhead press
5 x 60kg (1 minute rest)
5 x 55kg (1 minute rest)
5 x 47.5 kg 5 sets + 4 reps 30 seconds rest between these 80% sets)
I feel I could have done more sets had I increased the rest period up to a minute or instead of just 30 seconds). But I will mix it up as I go to see what works best. But looks of work to do to get my strength up in the press.

Now, milk, clean teeth and sleep time.

[abowe]

Good stuff, I will be interested to see just how quickly your deadlift and press increase. You should get some good results. Bear seems to be a nice and simple format, but pretty challenging.

[IYE]

Wednesday:
CrossFit WOD

Five rounds for time of:
42.5kg Sumo deadlift high-pull, 15 reps
42.5kg Thruster, 15 reps
20mins 30 seconds


Saturday
BEAR
Snatch grip Deadlift
100kg - 9 sets of 5 + 4 reps. (30-40 seconds rest between sets)
I need to get some more weight plates so I can do this as prescribed in PTTP.

Overhead press
62.5kg - 5 reps
57.5kg - 5 reps
50kg - 7 rounds of 5 reps (approx 40 seconds rest between rounds)

28 kg KB swings. 25 left arm. 25 right arm

[IYE]

Sunday 29/9
Whilst I am on the BEAR subject, I tried the CrossFit Bear.
(demo: http://youtube.com/watch?v=9VeY-KrpcmA)

Clean (Squat Clean) OR Power Clean and Front Squat
Push Press/Jerk (Or Thruster from the bottom of the Sq Clean)
Back Squat
Push Press/Jerk
and repeat for 7 reps.

5 x through.

Weights for each of the 5 rounds were:
35, 45, 52.5, 57.5, 62.5kg



Tuesday:
BEAR
Deadlift
140 x 5reps, 125 x 5reps, 115 x 5reps x 7 sets

Overhead Press/Weighted pull ups
60kg x 5/10kg x 5, 55kg x 5/10kg x5, (50kg x 5/7kg x 5) x 7 sets

[IYE]

Wednesday (stinking hot Wednesday for those who are in Sydney!)
For time:
20 KB Snatches (10L/10R-28kg)
20 pull ups
20 Handstand Push ups
16 KB Snatches (8L/8R-28kg)
16 pull ups
16 Handstand Push ups
12 KB Snatches (6L/6R-28kg)
12 pull ups
12 Handstand Push ups

Time was 10:59 from memory.


Friday:
BEAR (at home so weight limited to 100kg)
Deadlift 5 reps x 13

Overhead press
60kg x 5
55kg x 5
52.5kg x 5 x 5

[Will S]

Mmmm...

Volume.

I think you are inspiring me to do another cycle...

[IYE]

I really need some more plates though. I only have 100kg total (including the bar). Although Powerbands may be an option.
The sessions I have done with more than 100kg have been done at a commercial gym.

[IYE]

Saturday: CrossFit WOD.

For time:
Run 400 meters
40kg Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
40kg Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
40kg Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

29 mins 28 seconds.


Monday: BEAR (modified)

Back Squat:
120kg x 5, 110 kg x 5, 100kg x 5 x 12 sets. (approx 40 seconds between sets)

Overhead press:
65kg x 5 (Slight push press on last rep), 60kg x 5, 55kg x 5 x 4 sets.

[Wesam]

go the organic milk! I'm trying to find unpasteurised stuff but am thinking the closest I will get is a cow in the back yard.

I can only find the unhomogenised organic stuff. tastes a treat!

The squat stuff sounds brutal.

Did something similar a while ago and it got my legs growing quick and improved strength. I still have the ugly stretch marks.

[IYE]

Yes the parmalat unhomogenised organic milk is the goods! But it usually sells out quickly at the supermarket.

About 12 months ago I did a version of the Super Squats (20 reps squats and milk!!!) program and was pleased with the results. Although I did very little Deadlifting during the program. So It will be interesting to see how the BEAR compares in results.

[Wesam]

The old cybergenics program killed my life for legs. Also a good one. The whole cyber stuff got some bad rap but I still think their neck and back program were awesome.

[IYE]

Tuesday: CrossFit WOD

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

9 mins 50 seconds

HSPU were assisted slightly by feet on the wall. Ring dips were done on parallel bars. This was the first time I had done any type of bodyweight dip since injuring my AC joint 4 years ago! My shoulder always used to grind and feel terrible whenever I tried to dips but yesterday it held up fine! I was so happy to be able to do them again!

Must the extra OH pressing and the kettlebell training that has strengthened up the shoulder socket.

For the record. Legs still feeling it from the Squats on Monday!

[abowe]

Squats never fail to impress. :P

[IYE]

Friday BEAR:

Deadlift
100kg x 5 reps x 17sets (approx 40 seconds rest between sets)

Overhead Press:
62.5kg x 5 reps
57.5kg x 5 reps
52.5kg x 5 reps x 5 (+ 4 reps) (approx 40 seconds rest between sets)

Push Press
52.5kg x 5 x 5 (20 seconds rest between sets)

[IYE]

Sunday.
21-15-19 reps of
50kg Sumo deadlift high pull
50kg Thruster
8 mins 15 seconds

21-15-9 reps of
50kg Hang power Clean
50kg Push Press
7 minutes.

Back to the Bear tomorrow/Tuesday.

[IYE]

Tuesday (am)
Squat: 130kg x 5, 117.5 x 5, 105 x 5 x 7 sets

Deadlift: 140kg x 5, 125 x 5, 112.5 x 5 x 5 sets


(Dips/Press/Jerks tomorrow)

[IYE]

Wedesday am:
10kg Weighted pull ups 5 x 5 reps. (Was hoping for more sets but upper back a bit fatigued from Deads yesterday.)

10kg weighted dips 10 x 3 reps. Shoulder felt good.

[IYE]

Wednesday pm:
KB session (all with 28kg)

5 minutes KB snatches each arm: 60L / 66R

1 minute KB Push press each: 16L / 17R

1 minute Kb Jerk each arm: 16L / 15R


10 hanging Knees to elbows
15 KB Swings
3 x through. 5 minutes 14 seconds.

Rest day tomorrow (and possibly Friday as well).

[IYE]

Saturday:
Crossfit "Fran"
21-15-9 reps of
40kg Thruster
Pull ups

4mins 13 seconds.


Deadlifting this afternoon (Sunday)

[IYE]

Sunday BEAR:
Deadlift (Using trap bar)
150 x 5
140 x 5
125 x 5 x 9 sets
(5 x 28kg KB swings in between each set of deadlifts)

2x28 kg KB push press 5 x 6 sets.

50 x 28kg Snatches (5 x 5L/5R)

[IYE]

Just a bit of closure on my Bear experiment. (I have been overseas for the past week so meant to post this a week ago).

In about the month I did the Bear (or modified version of), I managed to put about 3.5 - 4kg back on. To be honest I think I did under-eat a little at times so that may have halted my progress. Plus my weights at home (where I did quite a few of the sessions) only total 100kg, some more plates would have helped I think. Although the volume of weight I lifted in each session did generally increase throughout the month which was good.

But I do think that I prefer squatting based programs when it comes to packing on some kg's. Just my preference though.

So there we have it. Back to some more Kettlebell and CrossFit based training for now.