Warsheepers Pain Train Workoutlog

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  1. Warsheepers Pain Train Workoutlog


    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


  2. I'll join ya.
    If I live every moment believing, then the chaos in my heart will be a beautiful thing.-
    I am in love, but not in love with someone or something, I am in love with my life. And for the first time, in a long time, everything is inspiring.-
    •   
       


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

  4. in for the win!

  5. 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
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  6. Hey, I know you! In for this.

  7. 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

  8. Quote Originally Posted by Warsheeper View Post
    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.

  9. 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

  10. 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

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

  12. Subbed
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  13. 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

  14. 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

  15. Quote Originally Posted by Warsheeper View Post
    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.

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

  17. 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.

  18. 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

  19. Nice dips.

  20. 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

  21. 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

  22. Nice deads!!!

  23. 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

  24. 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

  25. 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
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