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Thread: Progression of an ape

  1. #1026
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cheers Coke, really need to get those Squat numbers up cause they're embarrassingly close to my Bench.
    Last edited by Kong; 07-13-2012 at 09:36 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  2. #1027
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 16.07.2012 - Back Width, Delts, Biceps

    All weights in kgs/lbs

    Worksets listed only

    Assisted Pullup Machine
    -30/-66x2
    -20/-44x2
    -10/-22x2
    -7.5/-16.5x2

    superset with

    Hang Clean & Press
    55/121x2...left wrist completely gave out at top of second rep for some reason, luckily it was just as it hit my chest so i steadied myself and still managed to press it.
    60/132...press only
    70/154x2
    77.5/170.5x2...added wrist wraps...press only
    40/88x12...press only


    Close-Grip Pulldowns
    175lbsx5
    110lbsx10

    superset with

    Hammer Strength Machine Seated Unilateral OH Press
    35/77x8
    35/77x8


    DB Shrugs
    20s/44sx10
    20s/44sx8

    superset with

    Side DB Lateral Raises
    6s/13sx11
    6s/132x10


    BB Curls
    37.5/82.5x5
    40/88x3...form was sloppy on the 3'rd rep


    DB Hammer Preacher Curls
    6s/13sx12
    6s/132x12

    Felt really under the weather today but somehow still managed to hit all the numbers i'd laid out in my notepad.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  3. #1028
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Kong View Post
    Cheers Coke, really need to get those Squat numbers up cause they're embarrassingly close to my Bench.
    Don't sweat it dude, many lifters have a love-hate relationship with the squats, lol.

  4. #1029
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 17.07.12 - Lower Body

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    90/198x2
    100/220x2
    117.5/258.5x2
    130/286x2...belt and knee wraps

    superset with

    Machine Crunches
    52.5/115.5x12
    55/121x12


    Deadlift
    140/308x2
    170/374x2...belt and straps

    superset with

    Leg Raises
    2 sets of 6


    Sled Machine Squats (Dropset)
    154/339x8 --> 136/299x4 --> 118/259.5x4

    superset with

    Seated Machine Leg Curls (Dropset)
    41/90x10 --> 32/70.5x5 --> 22.5/49.5x4


    Calf Press
    102.5/225.5 - 2 sets of 8


    Seated Calf Raises (Cluster Set)
    40/88x12 - x4 - x4 - x4

    Stationary Bike HIIT

    Good session, entire lower body felt nicely wiped out afterwards. Shoulders are sore from the heavy pressing yesterday too.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  5. #1030
    Senior Member GazzyG's Avatar
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    Great work, bud! Loadsa volume in that session! Great weight on the squats and deads, too.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #1031
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks man, legs and lower back are fully toasted now! Can't wait to test my max's, feel i've made some great progress these past 5 weeks i've got back into the gym. We'll see later this week!
    Last edited by Kong; 07-20-2012 at 12:14 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  7. #1032
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 20.07.12 - Chest, Back Thickness, Triceps

    All weights in kgs/lbs

    Worksets listed only

    Flat BB Bench
    87.5/192.5x1
    97.5/214.5x1
    102.5/225.5x1
    112.5/247.5x1
    100/220x5

    superset with

    BB Dead Row
    70/154x1
    80/176x1
    90/198x1
    97.5/214.5x1
    90/198x3


    BB Band Bench
    60/132 + minisx5
    70/154 + minisx5
    75/165 + minisx5

    superset with

    Hammer Strength Machine Chest-Supported Underhand Row
    80/176x5
    100/220x5
    120/264x5
    80/176x15


    Nautilus Machine Seated Chest Press
    57/125.5x12
    57/125.5x9


    Face Pull
    21/46x12
    21/46x12

    superset with

    Unilateral Rope Pushdown
    12.5/27.5x9 per arm
    5/11x20 per arm


    Close-Grip BB Bench
    70/154x5
    80/176x6
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  8. #1033
    WBB Team Captain Coke's Avatar
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    Doing very well these days, make no mistake.

  9. #1034
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks Coke!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  10. #1035
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 23.07.12 - Back Width, Delts, Biceps

    All weights in kgs/lbs

    Worksets listed only

    Assisted Pullup Machine
    -30/-66x1
    -20/-44x1
    -10/-22x1
    BW (232lbs)x1
    -20/-44x4

    superset with

    Hang Clean & Press
    57.5/126.5x1
    65/143x1
    75/165x1...press only
    82.5/181.5x1...press only...added wrist wraps
    70/154x3


    Close-Grip Pulldowns
    150lbsx5
    170lbsx5
    180lbsx5

    superset with

    Hammer Strength Machine Seated Unilateral Overhead Press
    30/66x5
    35/77x5
    42.5/93.5x5


    DB Shrugs
    20s/44sx12
    22.5s/49.5x8

    superset with

    Seated DB Side Laterals
    6s/13sx11
    6s/13sx10


    BB Curls
    30/66x5
    35/77x5
    37.5/82.5x5

    DB Hammer Preacher Curls
    8.5s/18.5sx8
    8.5s/18.5sx8

    Good session, only just got the last single with 82.5kg on the Press.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  11. #1036
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 25.07.12 - Lower Body

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    100/220x1
    120/264x1
    130/286x1...added wraps
    140/308x1...wraps and belt
    120/264x3...wraps

    superset with

    Hanging Leg Raises
    x5
    x5


    Deadlift
    140/308x1
    160/352x1...straps
    180/396x1...straps and belt
    150/330x4...straps

    superset with

    Machine Crunches (Dropset)
    65/143x6 --> 55/121x4 --> 45/99x4 --> 35/77x6 --> 25/55x15


    Machine Sled Squat
    118/259.5x5
    136/299x4
    154/339x5
    182/400x5

    superset with

    Seated Machine Leg Curls
    41/90x12
    50/110x5


    Calf Press
    100/220x5
    110/242x5
    115/253x5

    superset with

    Leg Extensions
    40lbsx12
    50lbsx12


    Seated Calf Raises (Cluster Set)
    50/110x6 - 2 - 2 - 2

    Good session. Really tired by the end.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  12. #1037
    WBB Team Captain Coke's Avatar
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    Been covering quite a bit of ground Kong.

  13. #1038
    Crikey, its a 30 foot ape! Kong's Avatar
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    Fiday 03.08.12 - Chest, Back Thickness, Biceps

    All weights in kgs/lbs

    Worksets listed only

    Flat BB Bench
    85/187x3
    95/209x3
    100/220x3

    superset with BB Dead Row (Cluster Set)
    70/154x6 -2 -2 -2


    Incline BB Bench (Cluster Set)
    70/154x6 -2 -2 -2

    superset with Low-Pulley Cable Row (Cluster Set)
    150lbsx6 -2 -2 -2


    HS Machine Press (Cluster Set)
    40/88x9 -3 -3 -3

    superset with Low-Pulley Face Pull (Cluster Set)
    40lbsx9 -3 -3 -3


    BB Curls (Cluster Set)
    30/66x6 -2 -2 -2


    HS Machine Preacher Curls (Cluster Set)
    5/11x9 -3 -3 -3

    Trying something new. Using HCT Cluster sets for all my assistance work after my main lift.
    Last edited by Kong; 08-08-2012 at 12:33 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  14. #1039
    WBB Team Captain Coke's Avatar
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    Really nice and varied with that effort.

  15. #1040
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 08.08.12 - Back Width, Delts, Triceps

    All weights in kgs/lbs

    Worksets listed only

    Machine Assisted Pullups (Cluster Set)
    -35/-77x6 - x2 - x2 - x2

    superset with Military Press
    60/132x3
    62.5/137.5x3
    65/143x3


    HS Machine Pulldown (Cluster Set)
    40/88x9 - x3 - x3 - x3

    superset with Seated DB Press (Cluster Set)
    10s/22sx6 - x2 - x2 - x2


    BB Shrugs (Cluster Set)
    50/110x9 - x3 - x3 - x3

    superset with Unilateral Cable Side Raise (Cluster Set)
    2.5/5.5x9 - x3 - x3 - x3


    Close-Grip Bench
    60/132x6 - x2 - x2 - x2


    Pushdown
    17.5/38.5x9 - x3 - x3 - x3


    Finished with a few minutes HIIT on the VersaClimber.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #1041
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 13.08.12 - Chest, Back Thickness, Biceps

    All sets done as HCT-12 style Cluster sets apart from on the main lift's (Bench, Squat, Deadlift & Miltary Press)

    All weights in kgs/lbs

    Worksets listed only

    -------------------

    Flat BB Bench
    90/198x3
    92.5/203.5x3
    102.5/225.5x3

    superset with

    BB Dead Row
    70/154x6 +2 +2 +2


    Incline BB Bench
    70/154x6 +2 +2 +2

    superset with

    Cable Row
    150lbsx9 +3 +3 +3


    Very Wide-Grip HS Machine Press
    55/121x9 +3 +3 +3

    superset with

    Face Pull
    15/33x9 +3 +3 +3


    Ez-Bar Curls
    30/66x6 +2 +2 +2


    HS Machine Hammer Preacher Curls
    6.25/14x9 +3 +3 +3

    Finished with some HIIT on the Concept 2 Rower.

    Felt crappy today but managed to hit my target weights nontheless.
    Last edited by Kong; 08-13-2012 at 03:53 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  17. #1042
    Senior Member GazzyG's Avatar
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    Bench has bounced back really quick, bud!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  18. #1043
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks for droppin by Gaz. Had it in my head i was gonna go for 105 for the past few days but got no sleep at all lastnight so was in the gym for 7:30 am after being awake from yesterday morning. Needless to say 102.5 was a grinder so the 105 attempt did not happen! Always have major sleep issues when the weathers hot and sleep too much in the winter...can't win lol.
    Last edited by Kong; 08-13-2012 at 04:18 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  19. #1044
    Crikey, its a 30 foot ape! Kong's Avatar
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    Routine Layout

    Thought i'd outline my current routine.

    The main lifts are done with the following rep scheme -

    Flat Bench & Squat
    Week 1 - 4x3 (Work up to 3RM with 90% 1RM)
    Week 2 - 2x5 (Using 82.5% of previous weeks 3RM)
    Week 3 - 4x2 (Work up to 2RM with previous 3RM + 5%)
    Week 4 - 2x5 (Using 80% of previous weeks 2RM)
    Week 5 - 4x3 (Work up to 3RM with previous 2RM)
    Week 6 - 2x5 (Using 82.5% of previous weeks 3RM)
    Week 7 - 4x2 (Work up to 2RM with previous 3RM + 5%)
    Week 8 - 2x5 (Using 80% of previous weeks 2RM)
    Week 9 - 4x1 (Work up to new 1RM)
    Week 10 (Deload) - 2x5 (Using 60% of new 1RM)

    Deadlift & Militay Press
    Week 1 - 2x5 (Using 75% of 1RM)
    Week 2 - 4x3 (Work up to 3RM with 90% 1RM)
    Week 3 - 2x5 (Using 82.5% of previous weeks 3RM)
    Week 4 - 4x2 (Work up to 2RM with previous 3RM + 5%)
    Week 5 - 2x5 (Using 80% of previous weeks 2RM)
    Week 6 - 4x3 (Work up to 3RM with previous 2RM)
    Week 7 - 2x5 (Using 82.5% of previous weeks 3RM)
    Week 8 - 4x2 (Work up to 2RM with previous 3RM + 5%)
    Week 9 - 4x1 (Work up to new 1RM)
    Week 10 (Deload) - 2x5 (Using 60% of new 1RM)

    Works out so that if I Bench heavy one week i'll only be using moderate weight on Miltary Press the same week and vice versa. Same for Deadlift & Squat.
    If its a good day and i feel i can hit a 3RM/2RM with a higher weight then i will which will adjust the following weeks lifts.

    All other movements are done using a rest-pause Method inspired by HCT-12 (Cluster Sets). The first movement for a bodypart is using 6x3 + 2 + 2 + 2 and the second using 9x3 + 3 + 3 + 3 with 30 seconds between the three Cluster Set's.


    / Between exercise names indicates that they are a superset.


    Day 1 - Chest, Back Thickness, Biceps
    Flat BB Bench (As shown at top) / BB Dead Row
    Incline BB Bench / Cable Row
    HS Machine Row / Face Pull
    Ez-Bar Curl
    HS Machine Preacher Curl

    Day 2 - Quads, Hamstrings, Calves, Core
    Squat (As shown at top)
    Deadlift (As shown at top)
    Leg Press
    Leg Extensions / One-Leg Curls
    Leg Raise / Calf Press
    Wood Cutters / Standing Calf Raises

    Day 3 - Back Width, Deltoids, Triceps
    Pullups / Military Press (As shown at top)
    HS Machine Pulldowns / Seated DB Press
    Pushdowns / Unilateral Side Cable Raise
    Dips / BB Shrugs
    Last edited by Kong; 08-13-2012 at 07:11 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  20. #1045
    Senior Member
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    Looks good to me man, I hope it works for you. Good to see you've been hitting the weights hard.

  21. #1046
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks Sirtificate
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  22. #1047
    WBB Team Captain Coke's Avatar
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    Plan is solid and thorough, on a fine roll.

  23. #1048
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks Coke!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  24. #1049
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 14.08.12 - Lower Body

    All sets done as HCT-12 style Cluster sets apart from on the main lift's (Bench, Squat, Deadlift & Miltary Press)

    All weights in kgs/lbs

    Worksets listed only

    BB Squats
    80/176x3
    90/198x3
    102.5/225.5...belt and wraps

    superset with

    Cable Crunches
    21/46x6 + 2 + 2 + 2


    Leg Press (with bands)
    100/220+minisx6 + 2 + 2 + 2


    Leg Extensions
    20lbsx9 + 3 + 3 + 3


    Unilateral Leg Curls
    5/11x9 + 3 + 3 + 3


    Calf Press
    80/176x6 + 2 + 2 + 2


    Standing Calf Raises (Done facing inwards on the Hack Squat Machine)
    x9 + 3 + 3 + 3

    superset with

    Wood Choppers
    7.5/16.5x9 + 3 + 3 + 3


    Sumo SLDL
    50/110x5
    55/121x5


    Finished with some HIIT on the Stationary Bike.


    Didn't get overly ambitious with the weights today cause had another sleepless night so i felt like gash.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  25. #1050
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,052
    Got some DOMS today!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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