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Thread: Progression of an ape

  1. #1601
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 10.01.14 - Nutrition

    4136 Cals
    187g Protein
    475g Carbs (131g Sugar)
    161g Fat
    50g Fibre
    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. #1602
    Become Unbreakable Mark!'s Avatar
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    Works looking good Kong. Hate those little mental errors with weight and such, but it happens.
    "Light Weight"

    260's by May

  3. #1603
    fat submariner
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    Quote Originally Posted by Kong View Post
    ... because I feel I need to work on speed and explosiveness.
    I hear you on that Jamie... me too Bro!
    Good session of pulling yesterday... how are the deadlifts feeling?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #1604
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    I hear you on that Jamie... me too Bro!
    Good session of pulling yesterday... how are the deadlifts feeling?
    Thanks mate. They're feeling good, especially now I'm doing the Rack Pulls after for a bit of extra lower back work. I can do more with the weights I'm using but I'm just going for the prescribed reps first time through to see how it works out for me.
    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. #1605
    A.K.A Goodwinner Goodwinm's Avatar
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    Looking really good mate.

    Loving those log presses up there on the 7th! (lot of sets!) Does that include cleaning the log up at the start of each set?
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  6. #1606
    Crikey, its a 30 foot ape! Kong's Avatar
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    Just one clean at the start of each set mate yeah. Was struggling by the last set with only a minutes rest between.
    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. #1607
    Crikey, its a 30 foot ape! Kong's Avatar
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    Sunday 12.01.14 - Cube Method Week 4, Day 2 (Repetition Bench)

    Repetition Bench (2 x 4-8 @ 80%)
    40kg x 8
    60kg x 4
    80kg x 1

    87.5kg x 6
    87.5kg x 6

    Pause Bench (2 x 2-3 @ 85%)
    92.5kg x 3
    92.5kg x 3

    Close Grip Bench (2 x 6-8 @ 75%)
    82.5kg x 6
    82.5kg x 6

    Incline DB Flyes
    7.5kg Dumbells x 12
    7.5kg Dumbells x 12

    Cable Pushdowns
    17.5kg x 12
    21kg x 12
    21kg x 12
    21kg x 12

    Seated Front to Side DB Raises (1 Rep of each counts as 1 rep)
    2.5kg Dumbells x 8
    5kg Dumbells x 8
    5kg Dumbells x 8
    5kg Dumbells x 8

    Starting to come down with something. Past two days I've been coughing up loads of phlegm, had a sore throat and been aching. Was gonna skip the gym but had some Paracetamol and a sugar free Redbull and ended up having a decent session!
    Last edited by Kong; 01-14-2014 at 01:43 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

  8. #1608
    fat submariner
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    strong pressing there Jamie, especially on the paused bench and the close grips.

    get some berocca in you to ward off the man flu!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #1609
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    strong pressing there Jamie, especially on the paused bench and the close grips.

    get some berocca in you to ward off the man flu!
    Thanks mate. And I'll be alright I'll just power through. Nothing seems quite as bad after last year haha.
    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. #1610
    fat submariner
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    Quote Originally Posted by Kong View Post
    Thanks mate. And I'll be alright I'll just power through. Nothing seems quite as bad after last year haha.
    NOTHING could be as bad as that bud!!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  11. #1611
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 14.01.14 - Cube Method Week 4, Day 3 (Explosive Squat)

    Explosive Squat (6 x 2 @ 70%)
    40kg x 2
    60kg x 2
    80kg x 2

    92.5kg x 2
    92.5kg x 2
    92.5kg x 2
    92.5kg x 2
    92.5kg x 2
    92.5kg x 2

    Front Squat
    20kg x 5
    40kg x 5
    40kg x 5

    Unilateral Leg Extensions
    7.5kg x 14 per leg
    7.5kg x 13 per leg
    7.5kg x 12 per leg

    Calf Press
    40kg x 8
    80kg x 4

    100kg x 7
    100kg x 6

    Seated Calf Raises
    40kg x 12
    40kg x 12

    Leg Raises
    5 Degree Incline x 8
    5 Degree Incline x 8
    5 Degree Incline x 8

    Got some kind of bug and a chest infection. Thought it would do me some good to get to the gym but had to keep taking breaks and at the end I went really pale and cold, think my blood pressure dropped. No idea how I managed to get through this workout!
    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. #1612
    fat submariner
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    Said it before mate... get dome Berocca in you to help your immune system ward off any infection.

    Otherwise, 92.5kg for 70% explosive squats? Good effort Jamie!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #1613
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Said it before mate... get dome Berocca in you to help your immune system ward off any infection.

    Otherwise, 92.5kg for 70% explosive squats? Good effort Jamie!
    Got some at my Mum's mate gonna pick them up tomorrow.

    And thanks my Squats definitely coming along...at last. I'm really enjoying the Cube Method so far I've got to say!
    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. #1614
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Kong View Post
    Got some at my Mum's mate gonna pick them up tomorrow.

    And thanks my Squats definitely coming along...at last. I'm really enjoying the Cube Method so far I've got to say!
    Some very good squatting there.

    Might keep a closer aye on my percentages that I'm training at, might help a bit with my plan!

    I mean I was doing what I've worked out as 70% squats with 6 reps for sets last week and it murdered me lol, so dropping weight abit!
    Last edited by Goodwinm; 01-15-2014 at 01:44 AM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  15. #1615
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Goodwinm View Post
    Some very good squatting there.

    Might keep a closer aye on my percentages that I'm training at, might help a bit with my plan!

    I mean I was doing what I've worked out as 70% squats with 6 reps for sets last week and it murdered me lol, so dropping weight abit!
    Thanks mate.
    Last edited by Kong; 01-15-2014 at 06:30 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

  16. #1616
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 17.01.14 - Cube Method Week 4, Day 4 (Heavy Overhead, Strongman, Biceps)

    Log Press (3 x 2 @ 85%)
    Log (42kg) x 5
    52kg x 3
    62kg x 1

    68.5kg x 2
    68.5kg x 2
    68.5kg x 2

    Barbell Push Press (2 x 2 @ 90%)
    72.5kg x 2
    72.5kg x 2

    Famers Walk (Heavy)
    50kg per hand for 10 metres
    60kg per hand for 10 metres
    70kg per hand for 10 metres
    80kg per hand for 10 metres
    Video for the 160kg... http://www.youtube.com/watch?v=Sul2IOxMiug

    Seated Unilateral Dumbell Side Raise
    5kg x 12 per arm
    5kg x 12 per arm

    Strict Ez-Bar Curls
    Bar x 10
    20kg x 4

    30kg x 6
    30kg x 6

    Hammer Strength Machine Preacher Curls
    7.5kg x 12
    7.5kg x 12

    Neck Extension (with Harness)
    5kg x 12
    8.5kg x 12
    8.5kg x 12
    8.5kg x 8

    Good session, especially considering I've been so ill the past few days. Could have probably gone Heavier on the Farmers but dont think its it was a bad effort.
    Last edited by Kong; 01-17-2014 at 06:33 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

  17. #1617
    fat submariner
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    Nice overhead work again Jamie. Never tried farmer's walks... looks like hard work!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #1618
    A.K.A Goodwinner Goodwinm's Avatar
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    Some excellent work in here.

    Great farming there! Really is a brilliant exercise for the whole body!
    Last edited by Goodwinm; 01-17-2014 at 03:30 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  19. #1619
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks guys!
    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. #1620
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 17.01.14 - Nutrition

    3875 Calories
    206g Protein
    323g Carbs (135g Sugar)
    166g Fat
    36 Fibre
    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

  21. #1621
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 18.01.14 - Cube Method Week 5, Day 1 (Repetition Deadlift, Back)

    Repetition Deadlift (2-3 x 4-8 @ 80%)
    60kg x 8
    100kg x 4

    136kg x 6...used straps
    136kg x 6...used straps

    Rack Pull (2 x 3 @ 85%)
    145kg x 3...used straps
    145kg x 3...used straps

    Only used straps today as I did heavy Farmers Walk yesterday.

    Seated Machine Leg Curl
    18kg x 12
    32kg x 12
    32kg x 12
    32kg x 10

    Machine Assisted Pullups
    Bodyweight minus 80kg x 10
    Bodyweight minus 50kg x 2

    Bodyweight minus 40kg x 5
    Bodyweight minus 40kg x 5
    Bodyweight minus 40kg x 5

    Chest Supported Dumbell Row
    5kg Dumbells x 8
    15kg Dumbells x 4

    22.5kg Dumbells x 8
    22.5kg Dumbells x 8
    22.5kg Dumbells x 8

    Dumbell Shrugs
    5kg Dumbells x 10
    10kg Dumbells
    12.5kg Dumbells x 10
    12.5kg Dumbells x 10

    Chest Supported Face Pull
    10kg x 12
    17.5kg x 11
    17.5kg x 11
    17.5kg x 11

    Good session but was coughing a lot, still not feelin 100%.
    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. #1622
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good session but was coughing a lot, still not feelin 100%.
    Still got plenty done... good effort mate (but don't overdo it!)
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #1623
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Still got plenty done... good effort mate (but don't overdo it!)
    Thanks mate. I'll be ok, makes me feel far more energised getting to the Gym than just sitting about feeling sorry for myself.
    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. #1624
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 20.01.14 - Cube Method Week 5, Day2 (Explisve Bench, Triceps)

    Explosive Bench (6 x 2 @ 70%)
    20kg x 5
    40kg x 4
    60kg x 3

    76kg x 2
    76kg x 2
    76kg x 2
    76kg x 2
    76kg x 2
    76kg x 2

    Pause Bench (2 x 5 @ 75%)
    82kg x 5
    82kg x 5

    Close Grip Bench (2 x 6 @ 65%)
    71kg x 6
    71kg x 6

    Cable Pushdowns
    10kg x 12
    24.5kg x 12
    24.5kg x 12
    24.5kg x 12

    Machine Flyes
    28kg x 12
    46kg x 12
    46kg x 12
    46kg x 12

    Seated Front to Side Raises (1 Rep of each counts as 1 rep)
    2.5kg Dumbells x 12
    5kg Dumbells x 9
    5kg Dumbells x 8
    5kg Dumbells x 7

    Glad it was only a light explosive day today as wasn't feeling too strong. Still had a good, productive session.
    Last edited by Kong; 01-20-2014 at 01:05 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

  25. #1625
    fat submariner
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    Great session there Jamie! Strong on the explosive benching mate!
    Last edited by macdaknife; 01-20-2014 at 03:47 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

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