Warsheepers Pain Train Workoutlog

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  1. deads
    132lbx5
    220lbx3
    308lbx1
    352lbx1
    396lbx1
    440lbx1
    485lbx1
    507lbx1
    396lbx9

    squat
    132lbx5
    220lbx3
    264lbx3
    308lbx2
    330lbx1
    220lbx10

    different overheadpresses and triceps extensions


  2. nice pulls dude. when is comp?
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  3. Nice deads!!! 507lbs is awesome.

  4. thanks
    12.12

  5. squats
    154lbx5
    198lbx5
    264lbx3
    308lbx2
    352lbx1
    352lbx2
    308lbx3
    264lbx5

    bench
    44lbx5
    154lbx5
    198lbx3
    264lbx3
    286lbx2
    308lbx1
    264lbx3x2
    225lbx7(spoto press)

    BB row
    154lbx12
    242lbx8
    330lbx4
    shrugs(no straps, double overhand)
    330lbx6
    330lbx5
    242lbx12
    •   
       


  6. frontsquats
    132lbx8
    176lbx10
    198lbx5
    220lbx3
    176lbx6
    132lbx7(paused)

    shrugs
    308lbx8
    418lbx8
    529lbx8
    639lbx8
    705lbx4
    308lbx16(behind back) superset 308lbx6(front)

    dips
    bwx8
    +55lbx6
    +77lbx5
    +110lbx4
    +88lbx4
    +55lbx8
    bwx8

  7. Holy shrugs!!! Lol

  8. high reps and light weight does not huge traps make

  9. 116 Pullups done over the course of 12 sets(first were 10x10)
    low rows 5 sets 8-12 reps top set was 264lbx8
    random curls and extensions, calves and rear delts

  10. deadlift
    132lbx5
    220lbx3
    308lbx2
    396lbx1
    440lbx1
    485lbx1
    518lbx0x2 can't win em everyday
    396lbx7

    frontsquats
    132lbx5
    176lbx5
    220lbx3
    242lbx1
    220lbx3x3
    176lbx7

    some machine rows, incline presses, curls and pec deck

  11. Quote Originally Posted by dapack View Post
    Nice deads!!! 507lbs is awesome.
    Couldn't agree more. What total are you hoping for in the meet?

  12. somewehere between a 570-600kg total is my goal

    pullups
    +22lbx8x12(12 sets)
    +22lbx6x6
    bwx9
    bwx5x2

  13. Your deads seems to be your strongest lift, that is at least a huge plus. Seems deads you either have it or you don't so definitely can see a 600+lbs at sometime in your future.

  14. from 28.10

    squats
    132lbx5
    220lbx3
    264lbx2
    308lbx1
    330lbx1
    352lbx2x2
    352lbx1
    308lbx3x2
    220lbx5

    bench
    154lbx5
    198lbx5
    242lbx3
    286lbx1
    264lbx3x3
    220lbx7

  15. 30.10
    sumo deads
    220lbx3
    308lbx2
    352lbx1
    396lbx1x2
    440lbx1
    308lbx10

    frontsquats
    132lbx5
    220lbx5
    242lbx3
    264lbx2
    286lbx1
    220lbx5

    dips
    bwx5
    +44lbx5
    +88lbx4
    +110lbx3
    +44lbx10

  16. 1.11
    deads
    132lbx5
    220lbx5
    308lbx2
    374lbx2
    418lbx1
    462lbx2
    418lbx3x3
    352lbx10

    bench
    132lbx5
    176lbx5
    220lbx5
    242lbx3
    264lbx2
    264lbx1
    220lbx5

  17. 3.11
    squat
    44lbx10
    132lbx10
    220lbx6
    264lbx3
    308lbx3
    330lbx3
    308lbx3x3
    176lbx10 30 sec rest 176lbx4 (tried out some occlusion training to get more work in but without burning myself out)

    bench
    44lbx5
    132lbx5
    220lbx5
    264lbx3
    242lbx3x5

    some random lifts

  18. been very busy and had almost no time to come on and post anything, the meet is in exactly one week, 2 days ago i tested my cica max

    squat
    170kg
    bench
    130kg
    deadlift
    240kg

    and i will compete in the below 83kg class!

  19. You if I figured right would be around 1,190 total in the 181 class right. Rest up and kick some arse.

  20. How did you meet go?

  21. dang dude i want to see the results

  22. sorry for the very long delay i have been extremely busy with work, family and training, the meet went pretty bad, i was number 20 of 40 in my weightclass but next week on sunday i will have my next meet, the vienna championships and hopefully the training is paying off

  23. Quote Originally Posted by Warsheeper View Post
    sorry for the very long delay i have been extremely busy with work, family and training, the meet went pretty bad, i was number 20 of 40 in my weightclass but next week on sunday i will have my next meet, the vienna championships and hopefully the training is paying off
    How did you do as far as the goal you set for yourself?

  24. not good, had 5 good lifts, weighed in at 178lb,(raw, belt and sleeves, no wraps) squat i hit 352lb(160kg) with 170kg i lost balance and leaned forward, bench i got 264lb(120kg) with 130kg i got into a ****ty position and could not press, deadlift i got 485lb(220kg), with 240kg i pushed my knees under the bar because i locked my legs to early and got 2 reds, made many mistakes in my prep, especially with food and hydration because in the IPF you have only 2 hour weighins, so in the 83kg class i got a 500kg total on a really ****ty day, made many mistakes, but now i'm confident going into the next meet

  25. Quote Originally Posted by Warsheeper View Post
    not good, had 5 good lifts, weighed in at 178lb,(raw, belt and sleeves, no wraps) squat i hit 352lb(160kg) with 170kg i lost balance and leaned forward, bench i got 264lb(120kg) with 130kg i got into a ****ty position and could not press, deadlift i got 485lb(220kg), with 240kg i pushed my knees under the bar because i locked my legs to early and got 2 reds, made many mistakes in my prep, especially with food and hydration because in the IPF you have only 2 hour weighins, so in the 83kg class i got a 500kg total on a really ****ty day, made many mistakes, but now i'm confident going into the next meet
    That is important that you learned a few things and know how to adjust moving forward.
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