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Thread: Progression of an ape

  1. #1701
    fat submariner
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    Quote Originally Posted by Kong View Post
    To be fair I dont think i've made that good gains on this routine but I'm sure I'll beat my previous bests. I think my body just responds better to frequent heavy sessions. And you need to try the paused Close Grip Bench agains Bands! My Triceps haven't been that trashed or pumped in a while!
    Try my German Volume Training Tricep Blast for a massive pump mate; 10 sets of 10 Skulls & 10 CGBP... 30-35kg is good!
    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. #1702
    Crikey, its a 30 foot ape! Kong's Avatar
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    Wednesday 26.02.14 - Cube Method Week 9, Day 4 (Explosive Event, Delts, Biceps)

    Explosive Log Press (5 x 2 @ 75%)
    1 minute between sets
    Log (42kg) x 3
    52kg x 2

    62kg x 2
    62kg x 2
    62kg x 2
    62kg x 2
    62kg x 2

    Push Press
    1 minute 30 seconds between sets
    40kg x 3
    65kg x 3
    65kg x 3
    65kg x 3

    Speed Farmers Walk
    50kg per hand x 30 metres
    60kg per side x 30 metres
    60kg per side x 30 metres
    60kg per side x 30 metres
    Speed was great on all sets.

    DB Lateral Raises
    2.5kg Dumbells x 10
    7.5kg Dumbells x 10
    7.5kg Dumbells x 10
    7.5kg Dumbells x 10

    DB Spider Curls
    2.5kg Dumbells x 10
    5kg Dumbells x 5

    7.5kg Dumbells x 10
    7.5kg Dumbells x 10
    7.5kg Dumbells x 8
    7.5kg Dumbells x 7

    Prone Incline BB Shrugs
    5kg x 10
    25kg x 6
    25kg x 6
    25kg x 6

    DB Shrugs
    30kg Dumbells x 5
    30kg Dumbells x 5
    30kg Dumbells x 5

    Really good session. started my first Carb Nite after. Downed a shake with 50g Protein and 100g Maltodextrin half an hour after training, then ate out with a friend an hour after that (12oz burger covered in cheddar cheese sauce with loads of fries). Takeaway in a few hours then I'll probably pass out into a food coma!
    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. #1703
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thursday 28.02.14 - Nutrition

    Falt really lethargic when I woke up, think I overdid eating junk on lastnight's Carb Nite.

    2467 Cals
    178g Protein
    24g Carbs
    180g Fat

    Had 100g of Green Beans and 50g Coleslaw with meal 2 and it it put Carbs a little higher than I'd like.
    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. #1704
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 28.02.14 - Preperation

    Was going to have a day off but I'm testing my new 1RM's over the weekend so decided to do some light singles and practice technique whilst showing my friend who's new to lifting how to do the big 3 correctly.

    Squat
    20kg x 5
    60kg x 1
    80kg x 1
    100kg x 1
    110kg x 1

    Deadlift
    60kg x 5
    80kg x 1
    100kg x 1
    120kg x 1
    140kg x 1

    Flat BB Bench
    20kg x 5
    40kg x 1
    60kg x 1
    80kg x 1
    Last edited by Kong; 03-01-2014 at 08:57 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

  5. #1705
    Nuttin to it but to do it Chalky Palms's Avatar
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    Sup mate? Been a while. Good to see you're still at it.
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  6. #1706
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Chalky Palms View Post
    Sup mate? Been a while. Good to see you're still at it.
    I'm good thanks bud. Only been back at it a few months as I had to quit for a while due to health issues.
    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. #1707
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 01.03.14 - Lower Body 1RM Test Day

    BB Squats
    60kg x 5
    80kg x 1
    100kg x 1
    120kg x 1
    130kg x 1...added belt
    140kg x 1...belt and loose wraps
    150kg x 1...belt and tighter wraps +10kg PR
    160kg x 1...belt and tight wraps + 20kg PR
    http://www.youtube.com/enhance?v=fK5qA7XSfPQ
    170kg x 0...felt nice and tight on the way down but wouldn't budge out the hole

    Deadlift
    60kg x 5
    100kg x 1
    140kg x 1
    160kg x 1
    170kg x 1
    180kg x 1...belt and straps (to save grip for Farmers Walk)
    190kg x 1...belt and straps +10kg PR
    200kg x 0...not a chance
    Went to set up the Farmers Walk and got frustrated so went back for another go...
    195kg x 1...straps + 15kg PR
    I'll take it.

    Famers Walk
    50kg per hand x 10 metres
    70kg per hand x 10 metres
    90kg per hand x 10 metres
    112.5kg per hand x 0...messed up the initial lift and the handles were wobbling all over
    110kg per hand x 10 metres? + 3 metres? ...training partner reckoned it was 10 metres but I though more, still better than the few metres I carried it a few weeks ago. Judge for yourself...
    http://www.youtube.com/watch?v=WSpmT60jgt8

    Check out my power belly on that Squat video! Good job I'm dieting haha
    Last edited by Kong; 03-01-2014 at 09:28 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

  8. #1708
    fat submariner
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    Really awesome day Jamie! Well done 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

  9. #1709
    Crikey, its a 30 foot ape! Kong's Avatar
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    Thanks Steve, wasn't really expecting much improvent so I'm happy with the results.
    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. #1710
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 04.03.14 - Upper Body 1RM Test Day

    Flat BB Bench
    60kg x 5
    80kg 3
    100kg x 1
    110kg x 1
    115kg x 1...previous 1RM
    120kg x 1...+5kg PR
    All the lifts felt heavier than they should. Ended up drinking from Saturday night to Sunday night and did myself in. Had poor circulation and chest pains for the past few days. Silly boy!

    Military Press
    20kg x 5
    40kg x 3
    60kg x 1
    70kg x 1
    80kg x 1
    90kg x 1 +5kg PR

    Really hoped for more but had no energy to grind out heavier attempts. Lesson learned.
    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. #1711
    fat submariner
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    Very nice Jamie! 2 great PRs there 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

  12. #1712
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Very nice Jamie! 2 great PRs there mate!
    Thanks but I dont feel that a 5kg increase is acceptable after 10 weeks of training!
    Last edited by Kong; 03-04-2014 at 04:19 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

  13. #1713
    fat submariner
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    Quote Originally Posted by Kong View Post
    Thanks but I dont feel that a 5kg increase is accaptable after 10 weeks of training!
    I'd take it 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

  14. #1714
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 05.03.14 - Nutrition

    2604 Cals
    181g Protein
    27g Carbs
    194g

    Not weighed myself in a few days but I'm definitely looking leaner.
    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

  15. #1715
    Moderator joey54's Avatar
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    Squat looked good my friend. Farmer's walks are brutal.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  16. #1716
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by joey54 View Post
    Squat looked good my friend. Farmer's walks are brutal.
    Thanks mate. Always feels like it takes forever to get down enough on Squats as I'm quite tall and have long legs.
    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. #1717
    Crikey, its a 30 foot ape! Kong's Avatar
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    Friday 07.03.14 - Pull

    Deadlift
    60kg x 3
    100kg x 3
    140kg x 3
    160kg x 3...used straps
    180kg x 3...used straps, legs straightened on the last rep

    BB Dead Row
    20kg x 5
    30kg x 5
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5

    Machine Assisted Pullups
    Bodyweight minus 40kg x 4
    Bodyweight minus 50kg x 5
    Bodyweight minus 50kg x 5

    Face Pull
    10kg x 10
    15kg x 10
    15kg x 10
    15kg x 10

    DB Shrugs
    20kg Dumbells x 10
    20kg Dumbells x 10
    20kg Dumbells x 10

    Unilateral DB Spider Curls
    5kg x 10 per arm
    7.5kg x 10 per arm
    7.5kg x 10 per arm
    7.5kg x 10 per arm
    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. #1718
    fat submariner
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    Nice triple at 180kg 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

  19. #1719
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Nice triple at 180kg Jamie!
    Thanks mate! I was really happy with it.
    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. #1720
    Crikey, its a 30 foot ape! Kong's Avatar
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    Saturday 08.03.14 - Chest, Triceps

    Flat BB Bench
    20kg x 5
    40kg x 5
    80kg x 5

    90kg x 5
    90kg x 5
    90kg x 5

    Incline BB Bench
    20kg x 10
    30kg x 10

    40kg x 10
    40kg x 10
    40kg x 10

    Close Grip BB Bench
    60kg x 5
    70kg x 5
    80kg x 5
    60kg + mini looped under Bench x 5

    Band Pushdowns
    Mini x 8
    Mini x 8
    Mini x 8

    Unilateral DB Extensions
    2.5kg x 10 per arm
    5kg x 10 per arm
    7.5kg x 10 per arm
    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. #1721
    fat submariner
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    Strong benching 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

  22. #1722
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by macdaknife View Post
    Strong benching Jamie!
    Thanks matey. Decided I'm going to alternate between a triple or double on week and 3 x 5 with 75% the week after with this routine. I miss regular heavy training too much!
    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. #1723
    Crikey, its a 30 foot ape! Kong's Avatar
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    Sunday 09.03.14 - Lower Body

    Front Squats
    20kg x 5
    30kg x 5
    40kg x 5
    50kg x 5
    60kg x 5
    70kg x 5...slowly improving...

    Leg Press
    50kg x 8
    100kg x 8
    100kg x 8
    150kg x 8
    200kg x 6

    Leg Extentions (DC Style)
    10lbs x 10
    30lbs x 10 - 4 - 2

    God my Quads are weak! Gonna switch between Front and Back Squatting each week as my Quads need work and I can't give Front Squats the focus they deserve if I do them as a secondary lift.

    Unilteral Cybex Leg Curl
    40kg x 6 per leg
    40kg x 6 per leg
    40kg x 6 per leg

    Hammer Strength ISO Calf Press
    40kg x 10
    80kg x 8
    80kg x 8
    Last edited by Kong; 03-09-2014 at 08:17 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

  24. #1724
    Crikey, its a 30 foot ape! Kong's Avatar
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    Tuesday 11.03.13 - Delts, Event Work

    Log Push Press
    42kg x 5
    52kg x 4
    62kg x 3
    72kg x 3...hard to clean
    82kg x 3...really hard to clean
    84.5kg x 3...had to get it on my knees then pull it up. First time trying this method and its awkward as hell! Really need to practice my leg drive too as I'm not getting much out of it.

    One Arm Seated DB Press
    10kg x 8 per arm
    12.5kg x 8 per arm
    15kg x 8 per arm
    17.5kg x 8 per arm
    20kg x 8 per arm

    DB Lateral Raise
    2.5kg Dumbells x 10
    5kg Dumbells x 10
    6kg Dumbells x 10
    7.5kg Dumbells x 10

    Band Pushdowns

    Heavy Famers Walk
    50kg per hand x 10 metres
    70kg per hand x 10 metres
    90kg per hand x 10 metres
    110kg per hand x 6? metres...worse than lastime, should have done them first.
    120kg per hand x 0...couldn't even get it off the floor.
    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. #1725
    fat submariner
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    nice pressing as usual Jamie. don't sweat the farmers... 1st fasted workout and it's gonna take a bit of adjusting to. you taking additional BCAAs beforehand?

    what difference does it make to the DB presses when doing them 1 arm at a time?
    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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