Warsheepers Pain Train Workoutlog

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  1. power snatch
    65kgx2
    70kgx2
    75kgx2x2
    80kgx2

    Jerk
    74kgx3
    86kgx3
    92kgx3
    98kgx2x6

    snatch pull
    102kgx3
    105kgx3
    110kgx3
    115kgx3

    pushpress
    74kgx4
    80kgx4
    86kgx4x2

    close grip cable row
    60kgx8
    75kgx8
    85kgx8
    75kgx8x2

    hammerstrength pulldown
    50kgx8
    80kgx8
    100kgx8
    70kgx8x2

    DB hammercurls
    15kgx8
    17,5kgx8
    12,5kgx8

    seated calves
    50kgx8x5

    ab wheel
    bwx10
    +10kgx10x3
    bwx10x2


  2. hang snatch
    67kgx3
    78kgx3
    84kgx3
    90kgx3x4

    C&J
    74kgx3
    87kgx3
    94kgx3
    100kgx2x6

    snatch grip high pull
    106kgx4x5

    jerks
    88kgx3
    100kgx2x2
    107kgx2x2
    113kgx2x2

    front squats
    110kgx1
    117kgx0(fml, was supposed to do 6 sets of 4 reps with that)
    110kgx1(grindy grind)
    100kgx4x4

    OHP
    70kgx4x5

    incline DB press
    30kgx10
    35kgx10
    40kgx8

    incline DB flies
    10kgx12x2

    leg raises
    bwx12x5
    •   
       


  3. yesterday
    power snatch
    67kgx3
    72kgx3
    78kgx3x2
    80kgx3

    high hang clean
    76kgx3
    82kgx3
    88kgx3x4

    snatch pull
    112kgx2
    115kgx2x2
    118kgx2
    120kgx2

    drop snatch
    95kgx2x4
    98kgx2
    100kgx2

    leg curls
    50kgx12
    60kgx8
    50kgx10

    RDL
    120kgx8x2

    hammerstrength high row
    30kg(per arm)x12
    40kgx12
    50kgx12
    60kgx8
    40kgx10

    medium grip pulldown
    40kgx8x3

    russian twist
    10kgx15x4

  4. snatch
    67kgx3
    75kgx3
    84kgx2
    90kgx2x5

    clean
    75kgx3
    88kgx3
    94kgx2
    100kgx2x4

    clean pull
    125kgx4x5

    back squat
    142kgx1
    100kgx2x6

    pushpress
    75kgx4
    81kgx4
    88kgx3x2

  5. power snatch
    67kgx3
    72kgx3
    78kgx3
    80kgx3x2

    high hang clean
    75kgx3
    88kgx3
    94kgx2x4

    front squat(2ct paused)
    80kgx3
    100kgx3
    110kgx3
    117kgx3
    125kgx3
    125kgx1
    110kgx3x5

    OH squat
    67kgx3
    78kgx3
    83kgx3x4

    close grip cable rows
    75kgx8
    85kgx8
    95kgx5
    75kgx10

    ab wheel
    bwx10x4
    •   
       


  6. monday
    from hang, snatch pull + snatch
    68kgx2+1
    79kgx2+1
    84kgx2+1
    90kgx2+1x5

    clean
    76kgx3
    88kgx3
    95kgx3
    101kgx3x5

    jerk
    88kgx3
    101kgx3
    107kgx2
    114kgx2
    107kgx2x4

    snatch high pull
    107kgx4x5

    backsquat paused
    110kgx2x4

  7. tuesday
    powersnatch
    68kgx4
    73kgx3
    80kgx3x2

    high hang clean
    75kgx3
    81kgx3
    88kgx3x2

    clean deadlift(training the positions)
    114kgx2x2

    snatch drop
    101kgx2x5

    OH squat
    68kgx3
    73kgx3
    79kgx3
    84kgx3x4

    snatch grip behind the head OHP ss pullups
    60kgx4/bwx10
    50kgx4/bwx10x4

  8. thrusday
    snatchgrip high pull + snatch
    68kgx3+1
    79kgx3+1
    90kgx3+1x3

    clean pull + clean
    76kgx3+1
    88kgx3+1
    101kgx3+1x3

    jerk
    76kgx3
    88kgx3
    101kgx2x3
    107kgx2x3

    front squat paused
    110kgx2x3

    snatch high pull
    96kgx4x5

    pushpress behind head
    76kgx3
    82kgx3
    88kgx3
    95kgx2
    88kgx3

  9. this week i ditched the friday training and interchanged some exercised from friday and thursday to get a little de-load, on tuesday i did fewer sets than was planned but the coach told me on monday: we need you on saturday for a comp, so i backed off a bit

    snatch
    100kgx(pulled to strong and lost the weight behind me)
    102kg easy
    107kgx(same as first, would've been a PR)

    C&J
    110kg easy
    116kgx(again used to much strength and lost the jerk because i got the bar so high up that i could not catch it without the bar crashing down)
    118kgx(same as second attempt but this time even higher)

    was scary how easy everything felt considering this trainingblock is week 5 of 12 and the heaviest i snatched in the last 8-10 weeks was 91kg and cleaned 101kg

  10. Looks like you are making great progress.

  11. thanks

    yesterday
    hang snatch
    68kgx3
    79kgx3
    90kgx3x3

    hang clean
    76kgx3
    89kgx3
    102kgx3x3

    clean pull
    130kgx4x4

    backsquat
    120kgx4
    130kgx4
    140kgx4
    126kgx4x3

    pushpress from back
    76kgx3
    89kgx3x2
    95kgx3x3

    RDL
    130kgx4
    150kgx4x4

    OHP
    70kgx4
    75kgx4
    70kgx4x2

    dips
    +40kgx6
    +50kgx6
    +40kgx6x2

  12. power snatch
    68kgx2
    74kgx2
    80kgx2x2

    high hang clean
    76kgx3
    89kgx3
    95kgx2x4

    clean deadlift
    121kgx2x4

    drop snatch
    107kgx2x5

    OH squat
    68kgx3
    79kgx3
    85kgx3
    90kgx3x4

    calves
    high row
    close grip pulldowns

  13. front squat
    110kgx4
    120kgx4
    130kgx4
    117kgx4x3

    snatch
    68kgx3
    79kgx3
    90kgx3x4
    96kgx1x3

    clean
    76kgx3
    89kgx3
    102kgx3x4
    108kgx1x3

    jerk
    76kgx4
    89kgx4
    102kgx3
    114kgx2x2
    108kgx2x3

    snatch hang high pull
    102kgx4x4

  14. snatch
    68kgx2
    79kgx2
    88kgx2
    98kgx1
    102kgx1
    106kgx1

    C&J
    76kgx2
    87kgx2
    100kgx2
    111kgx1
    115kgx1
    119kgx1

    clean pull
    114kgx3x4

    backsquat
    140kgx3x3

    OH squat
    68kgx3
    79kgx3
    90kgx3
    96kgx2x4

  15. snatch
    68kgx2
    79kgx2
    91kgx2
    96kgx2
    102kgx1

    C&J
    78kgx2+1
    89kgx2+1
    102kgx2+1
    108kgx2+1
    114kgx1

    frontsquat
    110kgx2
    120kgx2
    130kgx2
    140kgx1

    snatch pull
    110kgx2x4

    jerks
    77kgx2
    90kgx2
    102kgx2
    108kgx2x2
    114kgx2x2

    paused bench
    120kgx3
    110kgx3x3

  16. power snatch
    68kgx2
    74kgx2
    79kgx2x2

    power clean + power jerk
    77kgx2+2
    84kgx2+2
    89kgx2+2x2

    drop snatch
    109kgx2x4

    OH squat
    68kgx3
    74kgx3
    79kgx3
    85kgx3x4

    squat(from this week on i will do my backsquats with belt and sleeves to prepare for the powerlifting nationals in 12 weeks)
    140kgx2
    160kgx2
    170kgx2

    clean pull
    123kgx2x4

    deads(with belt so i get used to the belt with deads, first time doing them in 10-12 weeks)
    160kgx3
    180kgx3
    190kgx3

    latpull
    DB curl
    ab wheel

  17. power snatch + snatch
    68kgx1+1
    74kgx1+1
    79kgx1+1
    68kgx1+1
    74kgx1+1

    power clean + clean + jerk
    78kgx1+1+1
    84kgx1+1+1
    89kgx1+1+1
    78kgx1+1+1
    84kgx1+1+1

    jump squats
    90kgx2x4

    paused bench
    110kgx5
    115kgx5
    105kgx5x3

  18. comp, weighed 87,2kg

    snatch
    102kg
    106kg
    109kgx pressed out on the right side

    C&J
    114kg
    119kgx didn't pull myself under the bar, felt like i didn't pull the bar high enough
    119kg

    pullups
    bwx22

  19. snatch
    90kgx1
    100kgx1
    90kgx3x3

    C&J
    100kgx1
    110kgx1
    115kgx1
    104kgx2x4

    clean pull
    145kgx4x4
    120kgx4x2

    squats
    140kgx3
    160kgx1
    140kgx3x2
    150kgx3

    bench(comp style)
    110kgx2
    120kgx2
    130kgx2
    115kgx2x3

  20. high hang clean
    75kgx3
    81kgx3
    90kgx3x4

    snatch deadlift
    129kgx3x4

    snatch balance
    108kgx2x2
    80kgx3x3

    oh squat
    60kgx3x3

    deads
    190kgx2
    200kgx2

  21. snatch
    68kgx2
    80kgx2
    91kgx2
    97kgx2x4

    C&J
    78kgx2+1
    90kgx2+1
    103kgx2+1
    109kgx2+1x4

    front squat
    100kgx3
    110kgx3
    120kgx3
    130kgx3
    115kgx3x3

    clean pulls
    116kgx3x2
    122kgx3x3

    OHP
    70kgx3
    75kgx1
    80kgx3
    70kgx3
    75kgx3

    RDL
    140kgx4x4

    bench paused
    120kgx4
    108kgx4x3

  22. power snatch
    68kgx2
    74kgx2
    80kgx2
    86kgx2x2

    high hang clean
    77kgx3
    90kgx3
    97kgx2x3

    back squat
    140kgx3
    160kgx3x2

    pushpress from traps
    74kgx3
    84kgx3
    90kgx3
    97kgx2
    90kgx3

    hang snatch highpull
    97kgx4x6

  23. snatch
    90kgx1
    95kgx1
    100kgx1
    105kgx0x3 always lost it behind, elbow was hurting today so i didn't really work against the bar

    C&J
    100kgx1
    110kgx1
    115kgx1
    120kgx1
    123kgx0 cleaned it but missed the jerk

    front squats
    100kgx3
    110kgx3
    120kgx3
    130kgx3
    115kgx3x2

    snatch pull
    110kgx4x3

    competition bench
    120kgx1
    130kgx1
    135kgx1
    140kgx1
    125kgx1x3

  24. powersnatch
    68kgx1
    74kgx1
    80kgx1
    86kgx1
    92kgx1
    95kgx1
    80kgx3x3

    power clean + power jerk
    79kgx1
    85kgx1
    91kgx1
    97kgx1
    104kgx1
    110kgx1
    91kgx3+1x3

    snatch drop
    103kgx3x4

    pushpress
    78kgx3
    86kgx3
    91kgx3x2

    deads(trying to get used to hookgripping the powerlifting bar + the heavy weight)
    120kgx1(hookgrip)
    160kgx1(hookgrip)
    180kgx1(from here on regular mixed grip)
    200kgx1
    210kgx1
    220kgx1
    https://www.instagram.com/p/BaFBRmrD..._weightlifting

    leg curls
    calves
    cable row
    DB curls

  25. snatch
    90kgx1
    95kgx1
    100kgx1
    105kgx1
    108kgx lost it behind, coach said i pulled to much
    110kgx1
    112kgx1
    (100kgx2, 105kgx1, 108kgx1)x2

    C&J
    100kgx1
    110kgx1
    115kgx1
    120kgx1
    123kgx1
    (110kgx1, 118kgx1, 123kgx1)x2

    squat
    140kgx1
    160kgx1
    180kgx1
    185kgx1
    150kgx3x3

    clean pull
    118kgx3
    123kgx3
    130kgx2x2

    MP
    80kgx3
    70kgx3x3
  •   

      
     

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