Results 1 to 25 of 1973

Thread: Progression of an ape

Threaded View

  1. #10
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Doncaster, England

    Saturday 07.12.13 - Overhead Press Focus, Biceps

    The start of my journey to (hopefully) Military Press 100kg by New Year...

    Military Press
    30kg x 3
    40kg x 3
    50kg x 3
    60kg x 3

    70kg x 3
    77.5kg x 3...
    75kg x 3...just got the third, left elbow dropped a bit.

    Seated Overhead Rack Press (Pins set so I was pressing from upper arms parallel to floor)
    60kg x 1
    80kg x 4
    80kg x 4

    One Arm DB Snatch
    10kg x 1
    15kg x 1
    20kg x 1
    26kg x 1
    Gonna do these first from now on as a kind of explosive warmup/primer before the Military Press.

    Seated Unilateral DB Shoulder Press
    10kg x 5 per arm
    20kg x 5
    20kg x 5

    Ez-Bar Curls
    10kg x 8
    15kg x 8

    25kg x 8
    25kg x 8

    Unilateral Cable High Curl
    5kg x 12
    5kg x 12

    Close Grip BB Bench
    60kg x 3
    70kg x 3
    80kg x 3
    85kg x 3

    Rope Pushdowns
    10kg x 12
    10kg x 12

    Good session, glad I'm only doing it for 4 weeks though as I can see it burning me out really quick!
    Last edited by Kong; 12-08-2013 at 08:25 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 -

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

Similar Threads

  1. Progression????
    By WBBIRL in forum General Chat
    Replies: 18
    Last Post: 02-28-2006, 04:58 PM
  2. wt/rep progression
    By WeaponX in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 10-18-2004, 08:53 AM
  3. Discussion about Weight Progression...
    By Swedish dude in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 02-04-2004, 12:30 PM
  4. double or single progression?
    By slydeflex in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 12-28-2003, 11:39 PM
  5. Addicted to progression !
    By Andy P in forum Bodybuilding & Weight Training
    Replies: 7
    Last Post: 11-08-2003, 03:04 PM


Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts