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Thread: Progression of an ape

  1. #1651
    fat submariner
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    great leg sesh there 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

  2. #1652
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    great leg sesh there Jamie!
    Thanks mate, my leg strength is slowly improving!
    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. #1653
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cube Method Week 6, Day 4 (Explosive Overhead, Speed Farmers Walk, Biceps)

    Explosive Log Press (6 x 2 @ 70%)
    Log (42kg) x 3
    52kg x 3

    56.5kg x 2
    56.5kg x 2
    56.5kg x 2
    56.5kg x 2
    56.5kg x 2
    56.5kg x 2
    Noticed today that my explosive work is getting much faster.

    One-Arm DB Push Press
    20kg x 5 per side
    20kg x 5 per side

    Speed Farmers Walk
    50kg per side x 10 metres
    50kg per side x 20 metres (1 turn)
    50kg per side x 20 metres (1 turn)
    50kg per side x 20 metres (1 turn)
    Was nearly running with these.

    Unilateral Seated Lateral Raise
    2.5kg x 15 per side
    2.5kg x 15 per side
    2.5kg x 15 per side

    DB Spider Curls
    2.5kg Dumbells x 12
    5kg Dumbells x 12 per side
    5kg Dumbells x 12 per side
    5kg Dumbells x 12 per side
    5kg Dumbells x 10 per side

    Treadmill
    4 Minute warmup
    10 Minutes fast walk at 3.2
    5 Minute cooldown
    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

  4. #1654
    Become Unbreakable Mark!'s Avatar
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    Loving the events training.
    "Light Weight"

    260's by May

  5. #1655
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Mark! View Post
    Loving the events training.
    Thanks bud. Doing a local Strongman contest for charity in the Summer. It's gonna be outside my Gym, the owners ordered a 55kg Circus Dumbell, some Anchor Chains, an extra set of Farmers walk apparratus and he's having some completely original equipment made that's going to be a mystery event!
    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

  6. #1656
    fat submariner
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    Overhead work looks good Jamie and great effort witht the farmers... running with 100kg!!!
    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

  7. #1657
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Overhead work looks good Jamie and great effort witht the farmers... running with 100kg!!!
    Thanks mate!
    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. #1658
    Crikey, its a 30 foot ape! Kong's Avatar
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    Sunday 02.02.14 - Cube Method Week 7, Day 2 (Repetition Bench, Triceps)

    Repetition Bench (2 x 2 @ 85%)
    40kg x 10
    60kg x 8
    80kg x 1

    92.5kg x 5
    76kg x 10...realised I forgot to switch back to my weight after my friend did his set. Wondered why I was getting so many reps!

    Pause Press (2 x 1-2 @ 90%)
    97.5kg x 3
    97.5kg x 3

    Close Grip Bench (2 x 3-5 @ 80%)
    87.5kg x 4
    97.5kg x 4

    Cable Pushdowns
    10kg x 10
    15kg x 5

    28kg x 10
    28kg x 10
    28kg x 10

    Machine Flyes
    49kg x12

    Gym was shutting so had to cut it short.
    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

  9. #1659
    Become Unbreakable Mark!'s Avatar
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    Good looking rep day.
    "Light Weight"

    260's by May

  10. #1660
    fat submariner
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    Great pressing 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

  11. #1661
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks guys as always! It's appreciated.
    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. #1662
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 03.02.13 - Nutrition

    Started a diet today. Basic calorie deficit.

    2925 Cals
    146g Protein
    268g Carbs (24g Sugar)
    139g Fat
    27g Fibre

    Not a bad first day. Fat was a little high and Protein could have been higher.
    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

  13. #1663
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 04.02.14 - Cube Method Week 7, Day 1 (Heavy Deadlift & Back)

    Heavy Deadlift
    60kg x 5
    100kg x 3
    140kg x 1

    153.5kg x 2
    157.5kg x 1...used Chalk
    162.5kg x 1...used Chalk
    136kg x 7...used Straps

    Machine Assisted Pullups
    Bodyweight minus 60kg x 5
    Bodyweight minus 50kg x 3
    Bodyweight minus 40kg x 1

    Bodyweight minus 30kg x 3
    Bodyweight minus 40kg x 6
    Bodyweight minus 40kg x 6

    Chest Supported DB Row
    10kg Dumbells x 6
    17.5kg Dumbells x 3

    25kg Dumbells x 5
    25kg Dumbells x 5
    25kg Dumbells x 5

    Chest Supported Face Pull
    10kg x 10
    15kg x 5

    24.5kg x 6
    24.5kg x 6
    24.5kg x 6

    Dumbell Shrugs
    10kg Dumbells x 10
    20kg Dumbells x 6
    20kg Dumbells x 6
    20kg Dumbells x 6

    Forgot to do Leg Curls.
    Last edited by Kong; 02-04-2014 at 09:24 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

  14. #1664
    fat submariner
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    Another busy session Jamie... good stuff mate!
    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

  15. #1665
    A.K.A Goodwinner Goodwinm's Avatar
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    Very good last few sessions.

    Very impressed with the 136kg x 7 deadlift!
    OH work looked good up there too. You better get 100kg overhead soon!
    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

  16. #1666
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks guys. Slipped up on the diet lastnight by going out with mates. What was meant to be an hour in town for a few drinks with mates turned into being out till 3am and spending money I can't afford 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

  17. #1667
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 06.02.14 - Cube Method Week 7, Day 3 (Explosive Squat, Lower Body)

    Explosive Squat (5 x 2 @ 75%)
    60kg x 5
    80kg x 3

    100kg x 2
    100kg x 2
    100kg x 2
    100kg x 2
    100kg x 2

    Front Squats
    40kg x 5
    50kg x 5
    50kg x 5

    Unilateral Leg Extensions
    15kg x 9
    15kg x 9
    7.5kg x 13

    Seated Calf Raises
    15kg x 12
    25kg x 6

    40kg x 12
    40kg x 11
    40kg x 10
    40kg x 10

    Incline Leg Raises
    5 degree incline x 12
    10 degree incline x 12
    10 degree incline x 11
    10 degree incline x 9
    10 degree incline x 9

    Stationary Bike
    5 minute warmup
    10 minutes at level 5
    5 minute cooldown
    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

  18. #1668
    A.K.A Goodwinner Goodwinm's Avatar
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    Kin strong deadlifting and shoulder pressing!

    Never done seated barbell pressing. Easier or harder than standing?
    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. #1669
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Goodwinm View Post
    Kin strong deadlifting and shoulder pressing!

    Never done seated barbell pressing. Easier or harder than standing?
    I haven't done them for years mate, where have you seen that?
    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. #1670
    fat submariner
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    Quote Originally Posted by Kong View Post
    I haven't done them for years mate, where have you seen that?
    Hahaha!

    Another good lower session 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

  21. #1671
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 07.02.14 - Cube Method Week 7, Day 4 (Heavy Overhead/Farmers, Biceps)

    Heavy Strict Log Press
    Log (42kg) x 5
    52kg x 3
    62kg x 1

    72.5kg x 2
    75kg x 1
    77.5kg x 1
    64.5kg x 5...was supposed to do it with 56.5...ah well

    Heavy Famers Walk
    50kg per hand x 20 metres (1 turn)
    70kg x 15 metres
    90kg x 15 metres http://www.youtube.com/edit?o=U&video_id=a15x1Q1MbIg
    100kg x 10 metres...thought I was done here http://www.youtube.com/watch?v=fGuFrwmPqWk
    110kg per hand x 8 metres...experienced Strongman who I was training with spurred me on to go for this. Tried to pick it up again to get the last few metres but not a chance.

    One Arm Dumbell Push Press
    20kg x 1 each side
    30kg x 1 each side
    36kg x 1 each side
    40kg x 1 on left side, failed on right
    Attempted 40kg again on the right and failed
    Attempted 40kg again on the right and failed
    Guy who knew my training partner and was observing said I wouldnt get it if I failed 2 times already...
    Attempted 40kg again on the right and nailed it...fuck that guy!

    Dumbell Spider Curls
    2.5kg Dumbells x 12
    5kg Dumbells x 6

    10kg Dumbells x 5
    10kg Dumbells x 5
    10kg Dumbells x 5
    5kg Dumbells x 12

    Unilateral Seated Lateral Raise
    5kg x 10 per side
    10kg x 5 per side
    10kg x 5 per side
    7.5kg x 10 per side

    Good session. Was tired after but very satisfied!
    Last edited by Kong; 02-07-2014 at 10:43 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

  22. #1672
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 10.02.14 - Cube Method Week 8, Day 1 (Rep Deadlift, Back)

    Machine Assisted Pullups
    Bodyweight minus 80kg x 10
    Bodyweight minus 70kg x 5
    Bodyweight minus 60kg x 1
    Bodyweight minus 50kg x 1

    Bodyweight minus 40kg x 7
    Bodyweight minus 40kg x 6
    Bodyweight minus 40kg x 6

    Chest Supported DB Row
    10kg Dumbells x 10
    20kg Dumbells x 10
    20kg Dumbells x 10
    20kg Dumbells x 10

    Deadlift (2 x 2 @ 85%)
    60kg x 3
    100kg x 1

    145kg x 2
    145kg x 2...was going to go for more reps but not feeling well.

    Face Pull
    5kg x 10
    10kg x 5

    17.5kg x 12
    17.5kg x 12
    17.5kg x 12

    Rack Pull (2 x 1-2 @ 90%)
    100kg x 2
    153.5kg x 2
    153.5kg x 2

    Seated Leg Curls /superset/ Dumbell Shrugs
    22.5kg x 10 // 12.5kg Dumbells x 10
    36kg x 10 // 20kg Dumbells x 8
    36kg x 10 // 20kg Dumbells x 8
    36kg x 10 // 20kg Dumbells x 8

    Been feeling really ill and had zero energy but still made sure I beat my previous reps. This session dragged though, hopefully be feeling better tomorrow.
    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

  23. #1673
    fat submariner
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    Nice pulling Jamie. Great job on Friday too with those farmers and the DB push press... very strong mate!
    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

  24. #1674
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Nice pulling Jamie. Great job on Friday too with those farmers and the DB push press... very strong mate!
    Thanks mate, I suprised myself with the Famers Walk...felt like it was gonna pull me in half 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

  25. #1675
    Crikey, its a 30 foot ape! Kong's Avatar
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    Monday 10.02.13 - Nutrition

    2881 Calories
    234g Protein
    236g Carbs (58g Sugar)
    104g Fat
    20g 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

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