Warsheepers Pain Train Workoutlog

[Warsheeper]

frontsquat
115kgx7x2

incline bench
85kgx8x2

 

[Warsheeper]

squat
165kgx3
160kgx3

bench
127kgx3
120kgx3x3

DL
185kgx1(double overhand)
205kgx3(hookgrip)
200kgx3x3

 

[dapack]

Numbers are looking really good, specially after the time off.

 

[Warsheeper]

thanks
so today i tried snatches for the first time
bar a few reps
40kg a few reps
50kgx1
60kgx1
70kgx1
80kgx1
90kgx1
100kgx1

chest supported row
4 sets

DB curls
4 sets

DB laterals
4 sets

ab wheel
4 sets

assault bike
7 sprints

 

[Warsheeper]

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here is the 100 snatch haha

 

[Warsheeper]

2ct paused squat
145kgx6
140kgx6x3

2ct paused bench
115kgx6
108kgx6x4
110kgx6

deficit deads
185kgx6
177,5kgx6x3

close grip bench
115kgx6
110kgx6x2

 

[dapack]

Awesome snatch, 110kgs looked really good.

 

[Dustin07]

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here is the 100 snatch haha

awesome!

 

[Warsheeper]

front squat
120kgx7x2

incline bench
90kgx8
90kgx7

 

[Warsheeper]

squat
170kgx3
165kgx3x2

bench
132kgx2
125kgx2x5
127,5kgx2x2

DL
210kgx3
205kgx3

 

[Warsheeper]

C&J
110kg

chest supported row
snatch grip upright row
DB curls
calves
assault bike sprints

 

[Warsheeper]

2ct paused squat
150kgx4
140kgx4x2

2ct paused bench
120kgx5
110kgx5x4

deficit DL
190kgx5
180kgx5

close grip bench
120kgx5
115kgx5x2

 

[Warsheeper]

snatch
80kgx3

clean grip upright row
HS high row
reverse curl
seated calves
sled push

 

[Warsheeper]

frontsquat
123kgx6x2

incline bench
95kgx6x2

 

[Dustin07]

staying busy! do you feel like 100% since the injury?

 

[Warsheeper]

strength wise yes, the oly lifts still feel a bit off but they are not the focus right now so everything is going good

 

[Dustin07]

but no soreness and you have full mobility back? being an athlete pre-injury definitely helps you rehab faster.

 

[Warsheeper]

from the sled push i have slight soreness in the foot itselft but muscular, had the mobility back around 1 week after the cast was removed
but since i'm doing a dedicated powerlifting routine for basically the first time ever i hit PR's almost everyday

 

[Warsheeper]

squat
175kgx2
170kgx2x3

bench
134kgx2
125kgx2x4
127,5kgx2x2

DL
215kgx3
210kgx3

 

[Warsheeper]

C&J up to 110kg
clean
90kgx3

snatchgrip upright row
40kgx8
50kgx8
60kgx8
50kgx8

chest supported row
close grip parallel pullup
ab wheel
sled push
calves

 

[Warsheeper]

2ct paused squat
152kgx4
140kgx4x7

2ct paused bench
122kgx4
115kgx4x6

deficit dl
192kgx6
180kgx6

close grip bench
122kgx4
117kgx4x4

 

[Warsheeper]

snatch from block above knee
90kgx2

clean grip upright row
60kgx8x3

high row
4 sets
reverse curl
4 sets
seated calves
4 sets
legraise
4 sets
sled push
6 sets

 

[Warsheeper]

frontsquat
126kgx6x2

incline bench
96kgx6x4

 

[Warsheeper]

squat
177kgx2
175kgx2

bench
135kgx2
130kgx2x3

DL
220kgx3
215kgx3

 

[dapack]

Numbers are looking good.

 

[Warsheeper]

Numbers are looking good.

thanks almost everything is in the PR range, best squat would be 190x1 or 180x3, bench is always a PR, best deadlift would be 230x3

 

[Warsheeper]

clean up to 110kgx1
cable row
HS pulldown
db laterals

watching a weightlifting competition and operating on the scoreboard

snatch up to 100kgx1

 

[Warsheeper]

2ct paused squat
153kgx5
140kgx5

2ct paused bench
123kgx5
115kgx5

deficit DL
195kgx4
185kgx4

close grip bench
123kgx4
115kgx6

 

[Warsheeper]

pullups
4 sets
clean grip upright row
4 sets
lateral machine
3 sets
chest supported row
4 sets
nautilus
4 sets
reverse curls
3 sets
seated calves
4 sets
legraise
3 sets

 

[Warsheeper]

frontsquat
124kgx6x2

incline bench
96kgx7x2

 

[Warsheeper]

squat
180kgx1
175kgx1

bench
136kgx2
130kgx3

DL
225kgx2
220kgx2

 

[Warsheeper]

2ct paused squat
160kgx4
150kgx4

2ct paused bench
130kgx3
120kgx4

deficit deadlift
200kgx4

close grip bench
130kgx4
120kgx6

 

[Warsheeper]

this week going down to 3 sessions so i have more energy for the heavy days and recovery

frontsquat
120kgx6x2

incline bench
90kgx6x2

HS lateral raise
3 sets
HS high row
3 sets
reverse curl
3 sets
abwheel
3 sets

 

[Warsheeper]

last heavy session before the comp on sunday next week

squat
180kgx1
190kgx1

bench
130kgx1
140kgx1
145kgx1

DL
220kgx1
240kgx1

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[dapack]

What was that you were drinking before you deads?

 

[Warsheeper]

What was that you were drinking before you deads?

look the picture before the deads haha
i filled some cask strength whisky(60%alc) into a little bottle

 

[Warsheeper]

squat and bench opener today and deadlift up to last warmup

squat 180kgx1
bench 130kgx1
deadlift 200kgx1

 

[Warsheeper]

very light training today to stay in the groove of the movements

squat up to 140kgx1
bench up to 100kgx1
DL up to 140kgx2

 

[dapack]

What is your weight class again? 82.5kgs?

 

[Warsheeper]

this time -93kg because usually i weigh around 88-90kg and after the injury i came back with 85kg and i didn't want to watercut or diet a few weeks after starting training again

 

[Yomo]

good luck!

 

[Warsheeper]

thanks
squat
180
190
195 fail

bench
130
140
150 fail

DL
220
240
250 fail

all in all went as expected, 30kg competition PR and i have the points i needed haha

 

[dapack]

thanks
squat
180
190
195 fail

bench
130
140
150 fail

DL
220
240
250 fail

all in all went as expected, 30kg competition PR and i have the points i needed haha

Congrats. Getting PR's always makes it worth it, specially coming back from your injury. Great job. Nice total and lifts!!

 

[Warsheeper]

thanks seeing the progress in a few weeks with focused training really has me pumped for the nationals in the end of september!

 

[Warsheeper]

snatch
80kgx4
80kgx5

legpress
200kgx8
250kgx8
250kgx5
200kgx8

legcurl
3x8

legextensions
2 sets

 

[Warsheeper]

clean
90kgx4
100kgx4

HS lateral raise
HS high row
HS incline press

 

[Warsheeper]

snatch
80kgx3
85kgx3
90kgx3

C&J
100kgx1
105kgx1
110kgx1
115kgx1
120kgx1

frontsquat
130kgx3
120kgx3x2

clean pull
140kgx4
150kgx4x2
160kgx4

pitshark
80kgx20
120kgx20

 

[Warsheeper]

OHP
60kgx8
70kgx6
50kgx5
60kgx7

DB laterals
15kgx15
20kgx12
15kgx15

bench
120kgx7
110kgx8
110kgx6

t-bar row
100kgx8
120kgx8
120kgx6

nautilus pullover
200lbx10
250lbx6
200lbx6

rear delt DB flies
15kgx12
20kgx10x2

DB curls
12,5kgx12
15kgx8x2

 

[Dustin07]

thanks
squat
180
190
195 fail

bench
130
140
150 fail

DL
220
240
250 fail

all in all went as expected, 30kg competition PR and i have the points i needed haha

hey man I've been super behind in catching up on everyone's logs, but just saw that you competed again... sorry I missed it but NICE job and congrats on the comp PR, killer!!!!

 

[Warsheeper]

hey man I've been super behind in catching up on everyone's logs, but just saw that you competed again... sorry I missed it but NICE job and congrats on the comp PR, killer!!!!

haha no worries man, been more of a silent reader myself lately

thanks