Warsheepers Pain Train Workoutlog

power snatch
65kgx2
70kgx2
76kgx2x2

power clean + power jerk
72kgx2+2
81kgx2+2
87kgx2+2x2

squats
100kgx3
116kgx3
132kgx2
140kgx2x2

clean pulls
105kgx2x4
 
thank you :) easy, felt like i could do a few reps but all the limitations are technical and in my head for the most part
 
power snatch
65kgx2
70kgx2
76kgx2
65kgx2
70kgx2

power clean + power jerk
74kgx2+1
81kgx2+1
87kgx2+1
74kgx2+1
81kgx2+1

jump squats
83kgx2x4

snatch balance
40kgx3x3

hypers
bwx10x4

leg raises
3 sets
 
thanks :) will most likely do a mini cut for 2-4 weeks after the competition and try to lose 1-3% of bodyfat, new hypertrophie block will start most likely 2 weeks after the competition and when you are leaner you can get more out of it, because the calories get used more efficiently
 
Warsheeper said:
thanks :) will most likely do a mini cut for 2-4 weeks after the competition and try to lose 1-3% of bodyfat, new hypertrophie block will start most likely 2 weeks after the competition and when you are leaner you can get more out of it, because the calories get used more efficiently
Click to expand...

Body fat looks pretty low to me. But I do understand about what you mentioned about being leaner and body responding better. Read various researches in the past and though you don't need to be ripped, having a sub 10% body fat helps the body run more smooth and process everything better.
 
probably around 14% bf, i want to fill out the 85kg class with about 10% bf before i go up to the 94 class which should be doable in the next 1-2 years or so
 
competition was pretty good, the other team mopped the floor with us but that was to be expected, they all compete in weightlifting for 8-10 years now and are 6times national champions in a row
from our team i got 3rd place, 1st was one of our coaches
we had 2 competitions, the first was the club championship(8 of our guys competed there) and then the regional league(in which i participated in)
for the first comp i was a plate loader, was a fun experience and for the club ranking we took the results from the first and second comp together because we were 13 people from our team competing that day

snatch(warmup went horrible, missed 70kg, 93 and 97 so i basically did all of those for 2 reps(with 97 that would be a PR haha)
101x couldn't find a focus point, got off balance and then hit my dick with the bar, hard
101 competition PR
105 comp PR

C&J
113 comp PR
119 comp PR
124x made the clean(PR) but made a mistake with the jerk and jumped forward instead of under the bar(squatting down and pushing my feet out)

after that we did some fun stuff

bench(we basically did 3 all out sets with bodyweight)
85kgx20
85kgx15
85kgx11

nautilus pullover ss cable crossover
4 sets

wide grip cable rows ss laterals
4 sets
 
those numbers are great, I'm really impressed by your snatch PR! two plates was always my goal and you went right over it at comp, nice job!
in regards to bodyfat, 10% has always been my bare minimum for strength gains. under 10% looks great but leaves me feeling frail and injury prone. that 12-14% bf zone has always been the winning spot for me in athletics.
 
all the top weights i got in the comp were 1kg below my PR's so i'm pretty happy with the result :)

Invalid Link Removed that's all the attempts from the competition
 
this is max week for the strength lifts

weightlifting squat(high bar, only a flexible thin belt, 5mm knee sleeves(basically like nothing at all))
170kgx1 PR

bench
140kgx1 PR

push workout
yesterday was pull
 
yeah, 485.someting lb, theoretically a PR with the weak belt, but we just wanted to see if the deadlift got up, down or stayed the same because we didn't deadlift for like 12 weeks
 
"we didn't deadlift for like 12 weeks"
Starting to be a believer that for deads you really don't need to pull hard every week or even more than once a month.
 
depends on what exercises you are performing, we always did hypers or reverse hypers atleast 1-2 times per week, and all the snatches, cleans and pull variations have a similar movement but nowhere near as heavy
 
high hang snatch + snatch balance
64kgx2+2
74kgx2+2x2
80kgx2+2x3

jerks
72kgx2
84kgx2
96kgx2x5

frontsquat
87kgx3
102kgx3
116kgx3
123kgx3x8

snatch pull from deficit
90kgx3x4

russian twists
15kgx15(per side)x5
 
muscle snatch
42kgx3
50kgx3
55kgx3x3

power clean
72kgx3
78kgx3
84kgx3x2

squats
123kgx6x4

RDL
170kgx5
160kgx5x4

MP ss pullups
65kgx5/bwx8
60kgx5/+10kgx8
65kgx5/+10kgx8

bench
110kgx4
120kgx4
110kgx4

cable rows
12x4
DB curls
3 sets
 
snatch
64kgx3
74kgx3
82kgx2
90kgx2x2

clean
72kgx2
84kgx2
96kgx2
102kgx2x2

jerk
72kgx2
84kgx2
96kgx2x3
102kgx2

front squat
87kgx4
102kgx4
114kgx4x6

dips ss chinese rows
+50kgx7(rep PR)/50kgx12
+40kgx7/55kgx12
+40kgx7/60kgx12

laterals ss nautilus pullover
3x8-15
 
muscle snatch
42kgx3
50kgx3
55kgx3x5

snatch balance
64kgx3
74kgx3
85kgx3
90kgx2x4

snatch high pull from hang
95kgx4x5
 
snatch
64kgx2
74kgx2
85kgx2
90kgx2
95kgx1x2

squats
131kgx5x5

jerks
72kgx2
84kgx2
96kgx2
102kgx2x3
108kgx2x2

leg curls
4x10

chest supported row
5x8

bench
120kgx5
115kgx5x2
110kgx5

lat pull
4x12
hammercurls
4x8
laterals
4x12
 
hip snatch
64kgx3
75kgx3
80kgx2x4

snatch balance
64kgx3
75kgx3
80kgx3
86kgx3x4

jerks
91kgx2x2
97kgx2x5

front squats
124kgx3x8

deficit snatch pulls
91kgx3
95kgx3x4

rear delt machine
 
muscle snatch
45kgx3
50kgx3
57kgx3x4

power clean
73kgx3
79kgx3
85kgx3x3

squats
124kgx6x4

RDL
160kgx5
170kgx5
180kgx5
185kgx5
160kgx5x2

military press ss pullups
60kgx5/bwx8
65kgx5/+10kgx8
68kgx5/+15kgx8
70kgx5

bench
120kgx2
130kgx1
140kgx1
120kgx2x2

chest supported rows
7 sets
curls
3 sets
 
snatch
64kgx3
75kgx3
86kgx2
91kgx2x3

clean
73kgx2
85kgx2
97kgx2
103kgx2x3

jerk
73kgx2
85kgx2
97kgx2x3
103kgx2x2

front squat
80kgx3
100kgx3
117kgx4x6

dips ss chinese rows
+55kgx7 PR /65kgx12
+40kgx7/70kgx12
+40kgx7/60kgx12

seated db press 3 sets
lat pull 4 sets
DB curls 4 sets
 
muscle snatch
45kgx3
50kgx3
58kgx3x4
60kgx3

snatch balance
64kgx3
75kgx3
86kgx3
91kgx2x5

snatch hang high pull
96kgx4x5
 
snatch
64kgx2
75kgx2
86kgx2
91kgx2
96kgx1x3

squats
133kgx5x5

jerk
85kgx2
97kgx2
103kgx2x4
110kgx2x3

leg curls
5x10

bench
120kgx5(hit the pins on the third rack and got me out of position)
110kgx6x3
 
hang snatch high pull + hang snatch
64kgx2+1
75kgx2+1
81kgx2+1
86kgx2+1x2

snatch balance
64kgx3
76kgx3
81kgx3x2
86kgx2x5

jerks
74kgx3
86kgx3
92kgx3x5

front squats
89kgx3
103kgx3(felt like i'd die on each rep)
118kgx3(fml)
126kgx3x5
126kgx2(failed on the third rep because i went down to fast during the negative and bounced a little which caused my upper back to round to much and the center of gravity went in front)
126kgx3x2

snatch pulls from deficit
91kgx3x5

the next 2 days will be brutal because i can only train these 3 days this week, so coach told me to do the hardest and most important sessions only
 
muscle snatch
60kgx3
65kgx3 PR
70kgx3 PR
60kgx3x2

snatch balance
65kgx3
75kgx3
86kgx3
91kgx2x5

hang snatch high pull
97kgx4x5

was supposed to do snatch doubles and clean doubles today, but was to tired from yesterday and the first time ever i lost 86kg in front and not behind the body
 
thanks :)

snatch
65kgx3
75kgx2
86kgx2
91kgx2
97kgx1x3
Invalid Link Removed

clean
74kgx2
86kgx2
98kgx2
104kgx2x2

jerks
86kgx2
97kgx2
104kgx2x2
110kgx2x2

frontsquats
118kgx4x6

close grip cable rows
4 sets

leg curls
4x10

bench
130kgx3 PR
120kgx3
125kgx3x2

biceps blaster curls
3 sets
 
snatch grip hang high pull + hang snatch
65kgx2+1
76kgx2+1
81kgx2+1x2
86kgx2+1

snatch balance
65kgx3
76kgx3
81kgx3x2
86kgx2x3

jerk
73kgx3
88kgx3
93kgx2x7

front squat
124kgx2x6

snatch pull from deficit
92kgx3x6

reverse flies
4sets
 
muscle snatch
60kgx3
65kgx3
70kgx3
60kgx3

power clean
73kgx3
80kgx3
86kgx2x3

squat
124kgx4
141kgx2x6

RDL
160kgx5
170kgx5
180kgx5
190kgx5 PR
170kgx5x2

MP ss pullup
60kgx5/bwx8
65kgx5/+10kgx8
70kgx5/+10kgx8
65kgx5/+10kgx8x2

bench
130kgx3 Invalid Link Removed
120kgx4x2

close grip pulldowns
4 sets
 
yeah, around 418-419lb, thanks :) we do them from the ground so a regular deadlift and then 5rdl reps

especially with the bench i feel consistency is key, hammering it atleast 2 times per week but atleast 4 pressing movements per week for me
 
snatch
65kgx3
76kgx3
86kgx2
92kgx2x4

clean
86kgx2
99kgx2
105kgx2x2

jerk
80kgx2
90kgx2
99kgx2x6

frontsquat
102kgx2
120kgx1
130kgx1
140kgx1(was pretty easy)
150kgx0x2 Invalid Link Removed that's the first try

dips ss chinese db rows
+50kgx8(felt heavy today)/70kgx12
+40kgx8/75kgx12
+40kgx8/60kgx12

seated db press
cable row
reverse curls
3 sets each
 
muscle snatch
60kgx3
65kgx3
70kgx3x3

snatch balance
65kgx3
76kgx3
86kgx3
92kgx3x4

hang snatch high pull
97kgx4x6

reverse fly machine
4x8-12
 
snatch
65kgx2
76kgx2
86kgx2
92kgx2
97kgx1
100kgx1x3

jerks
75kgx2
86kgx2
99kgx2
105kgx2
111kgx1x5

squat
150kgx3
160kgx3

leg curls(lying)
56kgx12x2
51kgx12
46kgx12
41kgx12

competition bench(with pause etc)
130kgx1
140kgx1(easy)
150kgx0 bit of a big jump haha

chest supported row
4 sets

db laterals ss rope triceps extensions
3x20 reps on each

BW is back down to 85kg, on saturday evening when i returned from switzerland i was at 90,8kg haha
 
hip snatch + snatch balance
64kgx2+2
74kgx2+2x2
80kgx2+2x4

jerk
72kgx2
84kgx2x6

front squats
116kgx3x8

snatch pulls from deficit
90kgx4x6

leg curls
5x10
 
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