Warsheepers Pain Train Workoutlog

Warsheeper

Warsheeper

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Been logging my workouts for a while now but on another forum, many other good guys and i switched over to AnabolicMinds for some new motivation and drive! I'm interested in size and general strength, i love Strongman and Powerlifting and plan to compete in my first IPF meet in December!

my PR's so far(RAW belt only, i convert the weights because I'm from Austria and we have only KG here so excuse the wacky lbs numbers)
Squat 396lb(my squat is my weakpoint)
Bench 330lb
Deadlift 573lb

Strict OH press 192lb
Pushpress 264lb
Frontsquat 308lb

Powerclean 242lb
Snatch 176lb

Log Lift 209lb(i only had a log for one trainingsession)
One Arm DB(strongman comp style) 147lb

been sick for a while now(3 weeks no training) tomorrow will be my first trainingsession again and i hope i didn't regress to much
 
puccah8808

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I'll join ya. :)
 
dapack

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Sub your new thread. Strong lifts and stronger coming.
 
Warsheeper

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first session after 3 weeks was good but everything felt superheavy, lost some weight too, 196lb and i compete in the 205 class

squats
4 sets 4 reps 277lb last set with a belt(first time training with a belt in 4-5 months, so i still have to get the feeling back)

bench
3 sets 2 reps 264lb

deads
4 sets 3 reps with 396lb

super strict pullups
bwx12
bwx7
bwx6
 
Warsheeper

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was still very sore today but who cares

squats
132lbx5
220lbx3
264lbx1
308lbx1
337lbx1x3

bench
132lbx5
231lbx4x4

DL
220lbx5
330lbx3
374lbx1
418lbx2x3

facepulls
55lbx8
66lbx8
77lbx8
44lbx30
 
dapack

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was still very sore today but who cares

squats
132lbx5
220lbx3
264lbx1
308lbx1
337lbx1x3

bench
132lbx5
231lbx4x4

DL
220lbx5
330lbx3
374lbx1
418lbx2x3

facepulls
55lbx8
66lbx8
77lbx8
44lbx30
I used a similar setup when getting ready for meets. Works really good, specially if you don't over due it because for me drained me really quick if I had all the top sets hard sets.
 
Warsheeper

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i try to train 3-4 times per week with different % on my weight and volume on each day going up with the volume each week on the competition lifts
 
Warsheeper

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squats
44lbx5
132lbx3
220lbx3
264lbx1
297lbx3x4

bench
132lbx5
176lbx3
220lbx1
242lbx1
281lbx0
264lbx1x2

DL
132lbx5
220lbx3
308lbx1
352lbx1
374lbx4x4

shrugs ss chins
308lbx8/+26lbx6
396lbx8/+26lbx6
485lbx8/+26lbx6
529lbx8

MP
132lb some for a few, i havent logged it
 
dapack

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I think one average of doing the Big 3 x3 a week is you getting a lot of reps/ practice with each.
 
Warsheeper

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thanks :)
yeah, technique it's where it's at and after 3 weeks of no training i need to get the motor patterns back quick
but the failed bench really messed with my mind on that day, go to a different gym with weird rack positions on the bench and boom "easy" weight fails and kills your confidence
 
Warsheeper

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i have to say, i am a fan of high frequency but the high frequency with high specificity doesn't work so well for me, today all my lifts went down and my joints start hurting in a weird way, so more exercise variation it is for the next sessions

squats
317lbx2x3

bench
248lbx3x4

DL
418lbx1

reverse db flies ss laterals
15x3
 
dapack

dapack

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i have to say, i am a fan of high frequency but the high frequency with high specificity doesn't work so well for me, today all my lifts went down and my joints start hurting in a weird way, so more exercise variation it is for the next sessions

squats
317lbx2x3

bench
248lbx3x4

DL
418lbx1

reverse db flies ss laterals
15x3
What I was doing was only one of the 3 would be a heavy day, 90% and switch each time. One would be speed reps and the other a medium day, 80% or so. Maybe adjust that way.
 
Warsheeper

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i had days ranging from 70-85% with different set and rep scemes
 
dapack

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It is a pretty tough split even if you watch your %'s. Think most I ran it for was about 4 weeks because of the same issues and also got a little bored by then.
 
Warsheeper

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since i benched on the weird bench, benching hurts and shoulderpresses hurt too but weirdly dips felt fine, so i dipped away for the first time since 2-3 months or so lol

full snatch
44lbx5
88lbx5
powersnatch
110lbx5
132lbx5
snatch grip highpulls
132lbx12

squat
132lbx30

dips
bwx5
+44lbx6
+66lbx5
+88lbx3
+110lbx2 PR
bwx15
 
Warsheeper

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thanks :)
today i did pullups
4 sets with different grips, 40 reps total then i got kicked out of the gym for training without shoes lol
 
Warsheeper

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deads
154lbx5
264lbx3
308lbx1
352lbx1
396lbx1
440lbx1
462lbx1
485lbx1
396lbx7

frontsquats
154lbx5
220lbx4
220lbx3
154lbx8 (paused)

low bar squat
154lbx10

chest supported row
154lbx7
176lbx8 drop
154lbx3 drop
110lbx3 drop
66lbx4

bench
44lbx5
132lbx5
176lbx3
220lbx3
264lbx1x3
220lbx6

close grip bench
176lbx10

JM press
132lbx12
 
Warsheeper

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squats
44lbx5
132lbx5
220lbx3
264lbx1
308lbx1x3
264lbx3x3

powercleans
132lbx5
176lbx3x2

high pulls
176lbx3x2

MP
132lbx3
154lbx3x2
176lbx5(pushpress)
132lbx6(clean and press)

ez curl
88lbx?x?(did some for a few)

ez uprigt rows
88lbx?x?

seated calve raises
3 sets
 
Warsheeper

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frontsquats
bwx10
44lbx5
132lbx6
176lbx5
220lbx6
242lbx3
264lbx1
220lbx3
176lbx6

bench
44lbx8
132lbx7
176lbx5
220lbx3
242lbx3
264lbx2x2
264lbx1
220lbx5
176lbx7(spoto press)

shrugs
308lbx8
418lbx8
529lbx8
639lbx4
grip training weight hold
639lb 10 sec
639lb 8 sec
shrugs
418lbx18 drop
308lbx17
 
Warsheeper

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chest supported row, different grips, emphasis on a big stretch and hard arching in the upper back
165lbx6-10x5

lat pulldowns
176lbx12x2
220lbx12x2
176lbx12x2

pullups, different grips
4xmax

seated calves
5xmax

machine curls
3xmax with different weights and rep ranges
 
Warsheeper

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

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

different overheadpresses and triceps extensions
 
Warsheeper

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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
 
Warsheeper

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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
 
Warsheeper

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high reps and light weight does not huge traps make :D
 
Warsheeper

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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
 
Warsheeper

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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
 
Warsheeper

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somewehere between a 570-600kg total is my goal

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

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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.
 
Warsheeper

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from 28.10

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

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

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

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

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

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

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

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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
 
Warsheeper

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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!
 
dapack

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

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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
 
dapack

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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?
 
Warsheeper

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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
 
dapack

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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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