Going APE**** with AEN's APE:Alpha Performance Enhancer!

[sword_]

Nice workout dude! What time are you consuming APE right now? In the morning or pre-workout?

[nekkidbear]

In the AM... between 9am and 11am. The first day was my only one preworkout.

[nekkidbear]

APE Day 9 (12/5)


Workout
Snatches
130x7x1

Bicep Curls
25x2x10
30x10
35x10

Tabata Conditioning
Kettlebell Swings alternating rounds with Squats with the Kettlbell.

Workout Rating
10/10

Reflection
Form was damn near perfect on the snatches. Great hip explosion. My hip bone is slightly bruised All part of the game though. Very consistent and explosive!

[nekkidbear]

APE Day 10


Workout
Cleans
135x5x1

Front Squats
135x2x5
185x3
225x3x3

Hamstring Curls
50x5x10


Workout Rating
8/10

Reflection
Not that good of a workout. Can't win them all though!

[E_P_C]

APE Day 10


Workout
Cleans
135x5x1

Front Squats
135x2x5
185x3
225x3x3

Hamstring Curls
50x5x10


Workout Rating
8/10

Reflection
Not that good of a workout. Can't win them all though!

some solid front squats though

[nekkidbear]

They alright... gimme a month.

APE Day 11


Workout
ME Bench W/Chains
135x5
155x5
175x5
225x1
245x1
255x1
265x1
270x1 Longest grinder of my life. Incredibly even lockout though, which is good

Pullups
8x3

Close Grip Incline Bench (first time doing this)
Bar x 10
95x10
115x10
135x8
135x8
135x7

BB Rows
45x20
45x20
65x20
65x15


Workout Rating
8.5/10

Reflection
Don't know what to think about this workout. Bench went well but hit a wall all of the sudden and started yawning uncontrollably. Going to tear up some snatches tomorrow!

[sword_]

I've been doing close grip incline bench a lot as accessory lifts for my bench. I really do enjoy them. Really awkward but I think you will see benefit in doing them. I'd love to see the 270..dat grinder!

[nekkidbear]

I've been doing close grip incline bench a lot as accessory lifts for my bench. I really do enjoy them. Really awkward but I think you will see benefit in doing them. I'd love to see the 270..dat grinder!

It lasted a good 5 seconds... at least it felt like it.

[nekkidbear]

APE Day 12


Workout
Snatch (all singles)
65x1
85x1
95x2
115x2
135
145
155 PR
160 PR!!!!!

Back Squats
135x3x10


Workout Rating
10/10

Reflection
PR's two weeks in a row on snatch!!! Amazing! Next week is deload week. So lighter stuff I hate doing it but I need it.

[E_P_C]

Great job on the PR's

[nekkidbear]

Great job on the PR's

Thank you!

[sword_]

Gawd damn! Just busting PRs in this log! I'm thinking your sleep quality is improving recently as a result of APE right?

[nekkidbear]

Yessir. Haven't been getting up so much at night, which is good.

[nekkidbear]

APE Day 13 (12/10)


Workout
None!


Workout Rating
10/10

Reflection
Rest day. Studying for finals so ya know how that goes.

[nekkidbear]

APE Day 14


Workout
Cleans
175x5x1

Squats
135x2x5
225x5
275x2
315x3
315x3
335x2x1

GHR's
BWx2x10
10x2x8
BWx5

Weighted Crunches
BWx15
50x15
60x10
60x10
BWx15

TKE Plank
3x15 seconds

Workout Rating
7/10

Reflection
No caffeine today... at all. Suprised I'm not dead yet. Slowly starting to cut it out. I do have some 1MR samples that I'm ready to use though

[nekkidbear]

APE Day


Workout
Hang Snatch (All singles)
65x3
85x2
95x2
115x4
125x3

Hang Cleans(All singles)
95x3
115x3
125x2
135x5

Bench Press
Barx20
135x20
135x15

Bent Over BB Rows
Bar x10
135x3x10
135x8
135x7

DB Alternating Curls
20x10
30x3x10

15 on treadmill walking at 3% grade at 3.2 mph

Workout Rating
10/10

Reflection
Great effing training session. Need to work on opening my shoulders up like I did today. My arch on bench was sick. Shoulders felt stable as ever.

Side note: At end of workout one of the guys at the gym came up and asked if he could use me as a subject for a 3 site bf estimate for a class and it's going to be on video blah blah blah. I said sure, was all pumped from curls and bench. BF tested at 13%!!!!! Lowest I have been in a long ass time. So that's a PR in itself. The guy that did the actual caliper test does them every day so he is at least somewhat accurate. Abs were poking out in the video also. Booya!!!! Focus has been up the last few days also with less caffeine consumption. Not sure if that has anything to do with the APE.

[E_P_C]

Great work man!

[nekkidbear]

APE Day 16


Workout
Snatch (All singles)
65x1
85x1
95x1
115x1
135x1
155x1
165x1 PR!
170x1 PR!!!
170x1 Better form!

Pendlay Rows
135x3x3
155x3
175x2x5

Walked for 16 mins at 3.2 at 4% grade

Workout Rating
10/10

Reflection

Holy awesomeeeeee!!! Another PR on snatches! Will have video in a little while too. Friend from the gym caught it on his phone.

[nekkidbear]

Here's my snatch from today

[tmd17]

Here's my snatch from today

good form man! goodluck on your finals, i have mine coming up soon too

[nekkidbear]

good form man! goodluck on your finals, i have mine coming up soon too

Thanks! All done and looks like two A's and a B. Which I can handle!

[sword_]

Here's my snatch from today

Oh lookie here Mr. Badass!

How long did it take you to get the base knowledge of the snatch to perform it correctly? I see you're still learning. It looks great BTW.

[nekkidbear]

Oh lookie here Mr. Badass!

How long did it take you to get the base knowledge of the snatch to perform it correctly? I see you're still learning. It looks great BTW.

Thank you sir... and about 4 months, the last few weeks though everything has been clicking with my form on the snatch though. Just wish the same would happen for cleans. Doing a snatch or snatch variation at least 3 times a week seems to have helped quite a bit.

[nekkidbear]

APE Day 17


Workout
Cleans(singles)
135x5x1
155x3x1
175x2x1
185x3x1

Front Squat
135x3
185x3
205x3 was hurting funny

Snatch Pulls
185x3x3

Snatch High Pull
185x3
185x2

Hamstring Curls
30x10
50x10
70x2x8

Ab Crunch Machine
4x I unno. Failure. I like that machine though, only one I like.


Workout Rating
8.5/10

Reflection
Good workout. Form was a bit off and joints were hurting going into front squats. Pain went away when I went into the snatch pulls though. Good coaching from my friend helped a lot too.

[nekkidbear]

APE Day 18


Workout
Bent Over BB Rows
Bar x 10
135x6
155x6
165x6
175x6
175x6

Pulldowns
10plx3x10
8plx2x10

DB Rows
60x2x12

Preacher Curls
70x4x6

Incline DB Hammer Curls
3x10x25

Workout Rating
8/10

Reflection
Not a bad workout but nothing extraordinary. No heavy bench this week.

[nekkidbear]

APE Day 19


Workout
Snatch
135x4x2

Clean High Pulls
135x2x2
155x3x2

Back Squats
135x2x8
225x2x5

RDL's
135x10
185x10
235x7


Workout Rating
8.5/10

Reflection
Good being able to do RDL's again. Explosive too. Glute pump and shiz.

[E_P_C]

Great work on the last couple workouts, keep going strong

[nekkidbear]

APE Day 20 (12/16)


Workout
None!


Workout Rating
interesting day/10

Reflection
Weird day. Not bad, not great. I unno. One more day on APE.

[sword_]

Waiting for your feedback on APE. Damn it's been so soon...

[nekkidbear]

APE Day 21 (12/17)


Workout
Cleans
135x1
155x1
175x1
185x1
205x5x1

High Bar Squats
135x5
225x5
275x4
275x3x5

RDL's
135x6
155x6
175x2x6


Workout Rating
9.5/10

Reflection
Cleans went awesome. I think it zapped all my energy though because squats weren't awesome at all. That's ok though! Was a great log and should have a final post up in a day or two


Is there anything you would like me to specifically report about?