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  1. Warsheeper

    Warsheepers Pain Train Workoutlog

    today bench 100kgx5 110kgx3 120kgx1 110kgx3 100kgx5 90kgx7 80kgx11 incline bb bench 50kgx8 80kgx4 90kgx2 70kgx8 chest supported rows 5x8 pullups 4x8 db hammercurls 4x8-12 db skullcrushers 3x12 db laterals 3x15
  2. Warsheeper

    Warsheepers Pain Train Workoutlog

    yesterday squat 100kgx6 110kgx6 120kgx4 130kgx2 140kgx2 145kgx1 140kgx1 130kgx2 120kgx3 110kgx4 100kgx6 deads 140kgx3 160kgx3 180kgx2 190kgx1 200kgx1 190kgx1 180kgx2 160kgx5 hack squat 4x10 leg extension 3x15 legpress 2x20 1x15 leg curl 4x8
  3. Warsheeper

    Warsheepers Pain Train Workoutlog

    chins bwx8x6 cable row 60kgx10 70kgx6 60kgx10x2 leg curls 32kgx8 41kgx8x2 32kgx14 DB laterals 10kgx15 12,5kgx15 15kgx15 DB flies 10kgx12 12,5kgx12 10kgx12 nautilus pullover 4 sets 8-12 DB curls 3 sets 8-12 DB OH extensions 3 sets 8-12 DB hammer curls 3 sets 8-12
  4. Warsheeper

    Warsheepers Pain Train Workoutlog

    squat 60kgx5 80kgx5 100kgx3 120kgx3 130kgx1 140kgx1 120kgx2 100kgx3 incline db bench 30kgx8 35kgx8 37,5kgx6 35kgx7 30kgx7 trap bar deadlift 65kgx8 105kgx6 125kgx6 105kgx6x2 squat machine 4 sets of 8 leg extension 3 sets of 12 ab wheel 3 sets of 10
  5. Warsheeper

    Warsheepers Pain Train Workoutlog

    lat pull 4 sets 6-8 cable row 4 sets 6-8 face pulls 2 sets 12-15 cable crossover 2 sets 12-15 leg extension 3 sets 20 lu raises 3 sets 10-15 db curl 3 sets8-10 db skullcrusher 3 sets 10-12 pullups 4 sets 8 band pullaparts 4 sets 10
  6. Warsheeper

    Warsheepers Pain Train Workoutlog

    safety bar squats barx8 60kgx8 80kgx5 100kgx3 100kgx2 80kgx3 60kgx5 OHP 40kgx6 60kgx5 70kgx3 70kgx2 60kgx5 60kgx3 sumo dl(had to stop them early cause they were hurting alot) 70kgx5 120kgx5 140kgx3 pit shark squat 40kgx10 80kgx10 120kgx10 160kgx10 160kgx8 160kgx7 160kgx5 120kgx6 dips bwx8x2...
  7. Warsheeper

    Warsheepers Pain Train Workoutlog

    they gave me no rehab protocol haha, on my last visit at the dr they just told me, muscle building :D today was a light day hammerstrength pulldowns 3 sets hammertrength high row 4 sets DB low incline fly 2 sets pec dec 2 sets hammerstrength lateral 4 sets leg curls 3 sets DB curls 4...
  8. Warsheeper

    Warsheepers Pain Train Workoutlog

    squat 100kgx3 120kgx3 130kgx1 135kgx1 140kgx1 120kgx3 120kgx2 100kgx3 bench 80kgx5 100kgx3 110kgx3 CGBP 100kgx6 100kgx5 100kgx4 80kgx10 deads 100kgx3 140kgx3 160kgx2 170kgx1 180kgx1 RDL 140kgx4x2 hack squat machine 4x6-10
  9. Warsheeper

    Warsheepers Pain Train Workoutlog

    yeah, 8 weeks is a long ass time haha front squat 80kgx3 100kgx3 110kgx3 bench 100kgx3 110kgx3 snatch deadlift 60kgx3 80kgx3 100kgx3
  10. Warsheeper

    Warsheepers Pain Train Workoutlog

    today was my 3rd trainingsession, the foot still hurts but the doc told me that i should train and build the muscle back up again and the bone will heal faster too, just don't go over the pain barrier first session was: paused OH squat 40kgx5 50kgx5 paused back squat 50kgx5 60kgx5 70kgx5...
  11. Warsheeper

    Warsheepers Pain Train Workoutlog

    thanks guys :) every 3 days i work the coc grippers, so that might help me keep some strength
  12. Warsheeper

    Warsheepers Pain Train Workoutlog

    bone still is not healed, 2 more weeks with a cast
  13. Warsheeper

    DaPack..Fighting Age One Day at a Time

    have the SBD lever belt, took a few sessions to get used to it because it's really thick and stiff as hell but you can easily change how tight you want the belt(i want more tightness with squats than with deads for example) with some other lever belts you have to screw the lever system off and...
  14. Warsheeper

    Warsheepers Pain Train Workoutlog

    yeah but oh well, there is no use crying over spilt milk, i'll just do curls, laterals and grip work at home for a while :D but atleast we got some content out of it lol Invalid Link Removed
  15. Warsheeper

    Warsheepers Pain Train Workoutlog

    broken foot, 4 weeks in a cast, mmh nice haha
  16. Warsheeper

    Warsheepers Pain Train Workoutlog

    today after our warmup i slipped on the stairs and hurt my right ankle and foot, so no training today, we'll see how things go
  17. Warsheeper

    Warsheepers Pain Train Workoutlog

    thanks :) the peak shows that the program worked well, saturday next week is the next oly lifting comp national league east vs west, 4 teams with 5 lifters each and the sinclair total of the teams count
  18. Warsheeper

    To Infinity.... and Beyond!

    probably both, the body might say discomfort and the brain may send the signal, i was injured there, better back off make him feel pain
  19. Warsheeper

    Warsheepers Pain Train Workoutlog

    snatch 100kg 104kg 108kg 112kgx 2 times 100kg 104kg 108kgx 100kg 104kg 108kgx C&J 110kg 120kg 110kg 116kgx 110kg 116kgx frontsquat 110kg 120kg 130kg 140kg 130kg 135kg 140kg 130kg 135kgx competition bench 120kgx3 130kgx3 deads 120kg hookgrip 160kg hookgrip 180kg hookgrip 200kgx3 210kgx2
  20. Warsheeper

    Warsheepers Pain Train Workoutlog

    power snatch complex(one from floor, one from hang just above floor, hang from above knee) 70kg 80kg 85kg 75kg 3 sets power clean 100kgx2 105kgx2 90kgx2x3 jerk 105kgx1x4 front squat 120kgx1 130kgx1 140kgx1 119kgx3x3 snatch pull 126kgx2x4 competition bench 110kgx3 120kgx3 107,5kgx3x3 chest...
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