The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: "Bear Complex"

  1. #1
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    "Bear Complex"

    I used these as a warm-up for my training session the other day and was curious if anyone here ever does them? If there is interest perhaps we could set up some type of forum contest or challenge, to see who can perform the most reps with a given weight in 1-2 minutes or to simply see who can perform the heaviest 'bear complex'.

    - Power Clean
    - Front Squat
    - Push Press
    - Back Squat
    - BTN Jerk

    Here is an example:

    Video
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  3. #2
    A gallon a day, everyday! ThomasG's Avatar
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    Yes. I do them light though for conditioning. This would make a great competition. I'd have to start working on my push press.
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  4. #3
    Senior Member soclydeza's Avatar
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    thats weird, i was just reading something last night where the guy was talking about a bear complex and i had no idea what he was talking about. now i know. i do something somewhat similar to this for warming up, SLDL into row into front squat into push press.
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  5. #4
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by ThomasG View Post
    Yes. I do them light though for conditioning. This would make a great competition. I'd have to start working on my push press.
    Glad to hear that you like the contest idea. I was thinking either weight for max, or reps with something in the range of 135-185 lbs.

    Quote Originally Posted by soclydeza View Post
    thats weird, i was just reading something last night where the guy was talking about a bear complex and i had no idea what he was talking about. now i know. i do something somewhat similar to this for warming up, SLDL into row into front squat into push press.
    That sounds like a good warm-up 'complex' as well.
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  6. #5
    Administrator chris mason's Avatar
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    My shoulders will not allow for the behind the neck stuff. They barely allow for the front .


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  7. #6
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by chris mason View Post
    My shoulders will not allow for the behind the neck stuff. They barely allow for the front .
    You could do an alternative complex with similar movements just no BTN movements.

    - Power Clean
    - Front Squat
    - Push Press
    - Front Squat
    - Push Press

    I guess this would be somewhat similar to a "thruster".
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  8. #7
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    I do a very similar complex as a general warm-up. Except I typically only use the bar and I incorporate more movements; snatch> overhead squat > hang clean > press > 1-leg roman > row. It has actually become my general warm-up, my active recovery workout and by adding some plates my cardio too.

  9. #8
    Senior Member Raleighwood's Avatar
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    It's a great complex and I like the idea of a competition...

    Maybe something such as: Sub-200lbs guys do 135# max reps in 5 min. 200lbs+ guys do 185# max reps in 5 min. Then have a max weight contest of a single complex.
    Last edited by Raleighwood; 12-16-2010 at 10:32 AM.
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  10. #9
    Skinny Feet Kiff's Avatar
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    Quote Originally Posted by Raleighwood View Post
    It's a great complex and I like the idea of a competition...

    Maybe something such as: Sub-200lbs guys do 135# max reps in 5 min. 200lbs+ guys do 185# max reps in 5 min. Then have a max weight contest of a single complex.
    This would be better for us little folk
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  11. #10
    Determined View 1's Avatar
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    If I recall Tom posted a video before of him doing this complex with quite a bit of weight.

    This is a very good idea for a challenge too.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  12. #11
    Senior Member Phenom's Avatar
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    Max weight is basically whatever you can BTN push press.
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  13. #12
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    haha i might screw around with this this weekend during our training...maybe i'll try for a big number or something stupid.

    Looks fun though, maybe i need to do this for some conditioning on off-training days with like 135 lbs.

  14. #13
    Senior Member Raleighwood's Avatar
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    Quote Originally Posted by Phenom View Post
    Max weight is basically whatever you can BTN push press.
    I can push press much more than I can clean. Probably due to piss poor technique/lack of training the clean.
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  15. #14
    Senior Member Shemz's Avatar
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    Hey, i'm very intrigued by this, can this be used for multiple purposes? Do you only use it as a warm-up? etc
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  16. #15
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by Raleighwood View Post
    It's a great complex and I like the idea of a competition...

    Maybe something such as: Sub-200lbs guys do 135# max reps in 5 min. 200lbs+ guys do 185# max reps in 5 min. Then have a max weight contest of a single complex.
    I am thinking more along the lines of (2) or (2.5) minutes as a five minute challenge would be more focused on endurance rather than strength or strength/endurance, and would also make for a lot of long videos. The two or two and a half minute time limit would still give trainees the opportunity to perform at least 10 repetitions and I do not think that there are many guys who can go all-out for more than two minutes.

    The weight categories sound good to me.

    What do you think?


    Quote Originally Posted by View 1 View Post
    This is a very good idea for a challenge too.
    Glad to hear that you like the idea.

    Quote Originally Posted by Phenom View Post
    Max weight is basically whatever you can BTN push press.
    From what I have seen most people can BTN Press/Jerk more than they can Push Press/Jerk. There is actually a video on YouTube of Jesse Marunde BTN Jerking 500 lbs, and his best Push Pres/Jerk was probably around 400 lbs.

    Depending on the background of the lifter I would say that a lot of people will probably be limited by the Power Clean, but for the rep challenge the pressing is most likely where individuals will start to run out of steam.

    Quote Originally Posted by Shemz View Post
    Hey, i'm very intrigued by this, can this be used for multiple purposes? Do you only use it as a warm-up? etc
    The complex could be used as a warm-up, for conditioning, or for strength/strength endurance.

    One of the nice things about a complex like this is that it requires the lifter to be fairly well rounded and coordinated. It could work well for athletes who are looking for a balanced movement and do not have a lot of time to spend in the gym.
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  17. #16
    Father of Three Bosch232's Avatar
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    I think that us 212-pound guys with long arms and legs are going to get smoked.
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  18. #17
    A gallon a day, everyday! ThomasG's Avatar
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    I may try a 2 min max with 135 for fun on Thursday. If I do I'll post the vid in here.
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  19. #18
    Senior Member Phenom's Avatar
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    Quote Originally Posted by Tom Mutaffis View Post
    From what I have seen most people can BTN Press/Jerk more than they can Push Press/Jerk. There is actually a video on YouTube of Jesse Marunde BTN Jerking 500 lbs, and his best Push Pres/Jerk was probably around 400 lbs.

    Depending on the background of the lifter I would say that a lot of people will probably be limited by the Power Clean, but for the rep challenge the pressing is most likely where individuals will start to run out of steam.
    .
    Must just be me then. I can generate pathetic power from that angle. I've had a pretty bad shoulder history injury wise so BTN movements have never been a part of my routine.
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  20. #19
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by Phenom View Post
    Must just be me then. I can generate pathetic power from that angle. I've had a pretty bad shoulder history injury wise so BTN movements have never been a part of my routine.
    A lot of people who cannot do any BTN pressing can still BTN jerk quite a bit of weight since it is a lot easier to incorporate leg drive with the BTN movement (most people can back squat more than they can front squat and the energy transfer is better with the bar across your traps). Once you get a hang of the technique there really is not much pressing unless you hit a sticking point near lockout.
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  21. #20
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Went for a new PR tonight...

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  22. #21
    Senior Member BilltheButcher's Avatar
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    ^^ Wow freaking impressive.

    I didn't do timed, but did 4 sets of 10 reps at 135 lbs. My right shoulder burns out pretty quick (seems like a common theme in here). In order for me to give a good effort I think I would need a bit to get in shape. Granted I am 6'1" 230 lbs. so 135 isn't a ton of weight, but I was dripping with sweat. It was a really good workout.
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  23. #22
    Pro Strongman | Moderator Tom Mutaffis's Avatar
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    Quote Originally Posted by BilltheButcher View Post
    ^^ Wow freaking impressive.

    I didn't do timed, but did 4 sets of 10 reps at 135 lbs. My right shoulder burns out pretty quick (seems like a common theme in here). In order for me to give a good effort I think I would need a bit to get in shape. Granted I am 6'1" 230 lbs. so 135 isn't a ton of weight, but I was dripping with sweat. It was a really good workout.
    That does sound like a good conditioning workout; four sets of 10 complexes is a lot of volume ( 4 sets x 10 complexes x 5 movements per complex = 200 'reps').
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  24. #23
    Senior Member brihead301's Avatar
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    Tom, you are a friggin animal!!!
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  25. #24
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    Quote Originally Posted by brihead301 View Post
    Tom, you are a friggin animal!!!
    My thoughs exactly.
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  26. #25
    Skinny Feet Kiff's Avatar
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    Tom your not human, besides that i tried some of these as a conditioning kind of role, kept it really light but upped the intensity, i was puffing like no ones business by the end, not sure if that is a good thing to be doing with them but it was fun anyway
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