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

[nekkidbear]

AEN's APE:Alpha Peformance Enhancer


Welcome!

Hi! I am Nate, a powerlifter and wannabe olympic lifter. I train hard and I train often. I am currently 208 lbs and a little bit chunkier than I want to be. Here are my lifts as they are right now

Bench: 300
Squat: 405
Deadlift: I unno
Clean and Jerk: 225
Snatch:135

My Plan
This is currently the plan
Monday: Clean and jerk and heavy squats
Tuesday: Speed Bench
Wednesday: Snatches
Thursday: Cleans and front squats
Friday: Max Effort Bench
Saturday: Snatches and light squats

Seems like a lot but I don't do a whole lot of weight on the oly lifts so it really doesn't do too much muscular damage. Really trying to get flexible enough to do the lifts properly.


Wanna know more bout APE?
http://www.bodybuilding.com/store/ae/ape.html

[Schmooges]

Your deadlift must be huge dude, subbin.

[brazilianbadboy]

Good luck with Ape man!

[nekkidbear]

Your deadlift must be huge dude, subbin.

Used to be... I want to start training it again but I'm scared due to prior back issues. Slowly but surely. This log I think will be the start of my DL training

Good luck with Ape man!

Thanks man!

[E_P_C]

Subbed

[sword_]

One of my favorite PL Fam members...trying out APE. **** yeah! In!

So, why isn't it you dont have a deadlift max right now? Taking them out of your routine in order to do more oly style lifts?

[nekkidbear]

One of my favorite PL Fam members...trying out APE. **** yeah! In!

So, why isn't it you dont have a deadlift max right now? Taking them out of your routine in order to do more oly style lifts?

Yessir... and was dealing with some chronic back pain that just wasn't letting up unless I chilled on the DL's.

[AvD]

Good luck broseph, I'll be following along!

[stan47islav]

In....I've been intrigued with power lifting myself.

Can't wait to see how APE helps out with powerlifting...

[nekkidbear]

APE Day 1


Workout
Speed Bench w/Chains
155x10x3
4 comp grip, 3 normal grip, 3 medium grip

Bent-Over Barbell Rows
Barx10
135x2x8
155x8
155x6

DB Bench Press
50x10
65x8
75x5
85x5
85x5
85x5

Pulldowns
10pl x3x10
8pl x10

Lying DB Tri Extension
35x8
40x8
45x6
30x10
Superset all sets with Hammer curls
25x4x10

Workout Rating
9/10

Reflection
Great pump later on in the workout. Recieved the stuff before I went to the gym so I didn't have enough time for it to absorb. I could tell it was working though afterwards. I actually looked like I had pecs.

APE Day 2


Workout
Snatches
115x6x1
Powercleans w/ split jerk
165x6x1

Front Squats
Barx8
95x8
135x8
155x5
175x3x5


Workout Rating
7.5/10

Reflection
Snatches were just work with a somewhat heavy weight. I suck at them badly. I wish I had a coach. I do know that I need more consistency with the lift itself... aka doing it 4-5 times a week varying volume and intensity. Powercleans were all pretty light, focusing mainly on getting the triple extension and I need practice with split jerk, I'm very new to it. Front squats I always struggle with, I have a poor kinasthetic sense as to where I am on them and whats going on. I think a narrower stance is what I need to stick with. Need a camera so I can video some stuff.

[brazilianbadboy]

Oh yeah love to see others do DB Bench Press other than me. Everyone looks me weird at the gym when I do all my chest with DBs and not the barbell.

[sword_]

Are you competing later this year or earlier next year in powerlifting or are you transitioning towards olympic weightlifting fully?

[nekkidbear]

Are you competing later this year or earlier next year in powerlifting or are you transitioning towards olympic weightlifting fully?

I would like to be able to compete in both. Eventually I would like to be a trisport athlete and compete in strongman again also. In time though.

[nekkidbear]

Oh yeah love to see others do DB Bench Press other than me. Everyone looks me weird at the gym when I do all my chest with DBs and not the barbell.

Gotta have unilateral balance. I need to do more unilateral work for my lower body too. Injury prevention!

[sword_]

I would like to be able to compete in both. Eventually I would like to be a trisport athlete and compete in strongman again also. In time though.

I kind of want to do strongman but I feel like I'm too small for it. I'd love for you to try that sh*t if you could dude. Strong athlete is strong...

Gotta have unilateral balance. I need to do more unilateral work for my lower body too. Injury prevention!

I've been dealing with nagging pains and injuries too so I know where you're coming from man.

[E_P_C]

Great start to the log, awesome detail in your daily posts

[nekkidbear]

APE Day 3


Workout
Full Cleans aka Squat Clean
135x3x1
155x2x1
175x2x1
205x3x1

Front Squats
Barx8
135x8
155x8
175x3
205x3
205x3

Hamstring Curls
70x10
70x10
50x10
50x10

Workout Rating
9/10

Reflection
Was not expecting to be able to come in today. Was up at 6:45 and had class at 8 then class at 11 then training then class at 3:30 then work from 5:30 to 9... busy day. I did it though! Had a phenomenal workout too. Front squat form is starting to solidify a bit more. Cleans were super strong today. I think its partially from yesterdays powercleans. Had more complete triple extension before dropping into the catch today. Note to others who are reading this, if you want to fry your hammies, make sure your glutes are contracted while doing a lieing hamstring curl... to the point of your knees coming up off the pad and driving your hips into the pad. You won't be able to do as much weight and it will be very humbling. It will also really help strengthen your hammies. Going to have some short ME bench tomorrow. I'm thinking ME bench w/ chains.

[nekkidbear]

I kind of want to do strongman but I feel like I'm too small for it. I'd love for you to try that sh*t if you could dude. Strong athlete is strong...

I've been dealing with nagging pains and injuries too so I know where you're coming from man.

There is a 200 and under class and I imagine you would do pretty well. Especially if there is a deadlift type event involved in the show. Biggest thing is training with the implements that you'll use in competition. You already have the base strength, actually well above most people who compete at 200 and under.

[sword_]

There is a 200 and under class and I imagine you would do pretty well. Especially if there is a deadlift type event involved in the show. Biggest thing is training with the implements that you'll use in competition. You already have the base strength, actually well above most people who compete at 200 and under.

I might consider it should the opportunity arise mirin' the bald look BTW.

[nekkidbear]

I might consider it should the opportunity arise mirin' the bald look BTW.

It's sexy.

[nekkidbear]

APE Day 4


Workout
ME Bench W/Chains
135x5
155x5
175x5
185x3
225x2
245x2
255x2

BB Rows
135x10
135x10
155x8
155x8
155x8
155x7


Workout Rating
8/10

Reflection
Cut short on time, had work then class so I only had a little over an hour to train. While doing max effort training, not so easy. Form felt good though. Getting stronger with the wider grip. In class today I got to help domonstrate the powerclean and the push and split jerk. Was fun. Class seemed amazed at me being able to hold the bar in proper rack position. Must never have seen true olympic weightlifting before... (granted I suck at it) Better than anyone in that class though thankfully.

[E_P_C]

Good chest workout man

[nekkidbear]

Good chest workout man

Thank you sir! Snatches and some arm work here in an hour or two.

[nekkidbear]

APE Day 5


Workout
WU including foam rolling, stretching and shiz
OH Squat bar 2x10
Power Snatch Bar x4

Snatches!
bar x a few
65x3x1
85x2x1
95x2x1
115x2x1
125x2x1
135x3x1
145x3x1 PR PR PR PR
150x1 PRRRRRRRRRR

Pump Work!
Alternating Bicep Curl with Lying Tricep Extension (DB)
20x10/20x20
25x10/25x15
30x10/30x15
30x10/30x15

Front Laterals (thumbs facing upward)
10x10
15x10
10x10

Side Laterals
10x10
12x10
10x10
10x10


Workout Rating
10/10

Reflection
BOOYA!!!!!!!!! Snatch was sooo even it was awesome. Great pop upwards. Wasn't feeling great going into this workout but once snatches started hitting well, it was gravy. Vascularity is up, probably due to APE and lower bodyfat. Didn't have nearly the cheat meal I usually do on Fridays. Huge progress this week! Sign of good things to come, especially since the semester ends soon and I can devote more time to recovery and training.

[E_P_C]

Nice work on the PR's man

[nekkidbear]

APE Day 6


Workout
None! Rest day


Workout Rating
10/10

Reflection
Great day! Worked hardware at work and then went to my parents. Ate a lot, took a nap, watched MIB3. Pretty good movie by the way.

[sword_]

APE Day 6


Workout
None! Rest day


Workout Rating
10/10

Reflection
Great day! Worked hardware at work and then went to my parents. Ate a lot, took a nap, watched MIB3. Pretty good movie by the way.

Lame

[nekkidbear]

I made up for it!

APE Day 7


Workout
Cleans
95x2x1
115x1
125x1
135x2x1
155x1
175x1
185x1
205x1
225x1
235x0 BAHHh Thought I had it.

Back Squats
135x5
185x5
225x5
275x3
315x2
335x1
355x1
365x1
375x1
385x1


Workout Rating
9/10

Reflection

If I would have got that 235 today would have been ranked a ten for sure! Felt strong and form was good. Squats went great as well. Haven't done any heavy singles in a long time. I could have done more too I feel. Just trying to stay safe. Need to do some core work still. I'll get that 235 or more next week.

[E_P_C]

I made up for it!

APE Day 7


Workout
Cleans
95x2x1
115x1
125x1
135x2x1
155x1
175x1
185x1
205x1
225x1
235x0 BAHHh Thought I had it.

Back Squats
135x5
185x5
225x5
275x3
315x2
335x1
355x1
365x1
375x1
385x1


Workout Rating
9/10

Reflection

If I would have got that 235 today would have been ranked a ten for sure! Felt strong and form was good. Squats went great as well. Haven't done any heavy singles in a long time. I could have done more too I feel. Just trying to stay safe. Need to do some core work still. I'll get that 235 or more next week.

Nice work on the cleans and the squats

[nekkidbear]

APE Day 8


Workout
Speed Bench W/Chains
165x4x4 Comp grip
175x3x3 Medium grip
175x3x3 Narrow Grip

BB Rows
135x10
155x10
155x10
155x8
155x6

DB Bench
65x8
75x8
75x8
75x8
75x7

Pulldowns
14pl x 3
12plx3x6

Lying Tricep Extensions (DB)
35x8
40x8
45x6
45x6

Conditioning
5 rounds
20 kb swings
10 pushups
5 reps 135 pendlay row

Workout Rating
9/10

Reflection
Pretty good workout. Not much more to say. I'm starving!!!