Warsheepers Pain Train Workoutlog

[Warsheeper]

since the shoulder is pretty banged up at the moment i can't really do most things heavy for the last few days

high hang power clean
80kgx3
90kgx1
100kgx1

clean deadlift
140kgx3
100kgx5x3(continual tension, never setting down and never resting at the top)

snatch grip shrugs
120kgx5x5

hip thrust with bands
160kgx5x2
160kgx3
120kgx5x2

chins
bwx5x5

rows(only thing that didn't hurt today)
120kgx5x5

 

[Dustin07]

hey nothing wrong with throwing in a good pull day though.

 

[Yomo]

sucks to hear...what happened to the shoulder?

 

[Warsheeper]

sucks to hear...what happened to the shoulder?

just overuse i think, the plan is verry push heavy + i have to maxout atleast 2 exercises every workout for the last 5 weeks, and the last de-load was in like december haha

 

[Dustin07]

and the last de-load was in like december haha

woah!

 

[Warsheeper]

snatch
64kgx2
74lgx2
80kgx2
85kgx1x5

C&J
72kgx2
84kgx2
90kgx2
96kgx1x5

rdls
squat jerks
leg curls
calves
ab wheel
hammercurls

every accessorie was between 4-5 sets

 

[Warsheeper]

snatch
63kgx2x2
74kgx2x3
79kgx2x2

C&J
72kgx2x2
84kgx2x3
90kgx2x2

snatch pull
74kgx3
83kgx3x4

clean deadlift
96kgx4x4

backsquat
105kgx4
123kgx3x3
131kgx3x2

pushpress
72kgx3x2
78kgx3x2
84kgx2x2

RDL
140kgx7x4

bench
120kgx2
130kgx2
140kgx1(missed the second rep at the sticking point)
120kgx4x2

ab wheel
bwx10
bwx12
+10kgx10x3

 

[Warsheeper]

yesterday
power snatch
63kgx3
68kgx3
74kgx3x2

power clean + power jerk
72kgx3+3
78kgx3+3
84kgx3+3x2

snatch deadlift
95kgx4x4

behind the head power jerk
72kgx4
78kgx4
84kgx4x2

chest supported row
4 sets

high row
4 sets

calve raise
5 sets

russian twists
5 sets

curls
3 sets

 

[Warsheeper]

snatch
63kgx3
74kgx3
84kgx2x3

C&J
72kgx2
84kgx2
96kgx2x3

hang clean high pull
110kgx4x4

clean deadlift
115kgx4
120kgx4
125kgx4x2

front squat
87kgx3
102kgx3x3
116kgx2x2

pushpress
72kgx3x2
78kgx3x2
84kgx3x2

MP
70kgx4
75kgx2
70kgx4x2

hammerstrength lat pull
4 sets

bench row
4 sets

leg raises
5 sets

 

[Warsheeper]

power snatch + OH squat
63kgx3+3
68kgx3+3
74kgx3+3x2

power clean + power jerk
72kgx3+3
78kgx3+3
84kgx3+3x2

RDL
140kgx6
150kgx6x3

leg curl
4 sets

russian twist
5 sets

 

[Dustin07]

when is the next comp?

 

[Warsheeper]

30 september, but peaking for 28 october(weightlifting i have 4 more comps this year, powerlifting 1)

 

[dapack]

30 september, but peaking for 28 october(weightlifting i have 4 more comps this year, powerlifting 1)

Dang, that is a lot on your plate.

 

[Warsheeper]

haha, i hope to manage the guys from the older weightlifting clubs are poor bastards, they have to maxout or compete almost every month

todays session

snatch
63kgx2
74kgx2
79kgx2
84kgx2x3

C&J
72kgx2
84kgx2
90kgx2
96kgx2x3

snatch pulls
95kgx3
100kgx3
105kgx3
110kgx3

backsquat
105kgx4
123kgx3
131kgx3
140kgx3x3

jerks from back
96kgx3x4

dips
+60kgx6
+50kgx4
+40kgx6

pullups
bwx10x4

cable rows
5 sets

seated calve raise ss DB laterals
4 sets

DB curls
2 sets

ab wheel
bwx10x5

 

[Warsheeper]

snatch
64kgx2x2
75kgx2x2
85kgx2x5

C&J
72kgx2x2
85kgx2x2
98kgx2x2

jerk
85kgx3
98kgx2x5

snatch high pull
93kgx3x2
96kgx3
100kgx3

front squat
88kgx4
103kgx4
110kgx4
117kgx4x3
115kgx4x3

RDL
160kgx4
170kgx4
180kgx4
190kgx4

pushpress
73kgx4
78kgx4
85kgx4x2

 

[Warsheeper]

power snatch
64kgx3
69kgx3
75kgx3x2

high hang clean
74kgx3
80kgx3
86kgx3x5

drop snatch
91kgx2x4

OH squat
63kgx3
69kgx3
75kgx3
80kgx3

bench
120kgx5
100kgx8x4

accessory work

 

[Warsheeper]

hang snatch
64kgx2x2
75kgx2x2
85kgx2x3

high hang clean
72kgx2
85kgx2x3
98kgx2x2
90kgx2

clean pull
116kgx4
120kgx4
125kgx4
130kgx4

back squat
106kgx4
124kgx4
141kgx2x6

push press
73kgx4
79kgx4x2
85kgx4x2

 

[Warsheeper]

power snatch
64kgx4
69kgx4x2
75kgx4x2

power clean
73kgx4
79kgx4x2
85kgx4
88kgx4

hang snatch high pull
85kgx4x2
96kgx4x2
101kgx4
105kgx4

OHP
70kgx5x2
65kgx5
60kgx5

front squat
88kgx5
103kgx5
110kgx5
117kgx5x6

bench
130kgx2
110kgx6
110kgx5

rows
leg curls
ab wheel

 

[dapack]

Your volume always amazes me. No way I could handle your workouts.

 

[Warsheeper]

Your volume always amazes me. No way I could handle your workouts.

haha, thanks, but i'm sure you could, right now i have the luxury to put training as one of my top prioritys which makes it a bit easier

 

[Dustin07]

haha, thanks, but i'm sure you could, right now i have the luxury to put training as one of my top prioritys which makes it a bit easier

enjoy it, love it and be grateful. that's a fun life to live!

 

[Warsheeper]

snatch
65kgx3
75kgx3
81kgx3
86kgx2x4
88kgx2
90kgx2

clean
72kgx3
86kgx3
92kgx3
98kgx2x3
100kgx2
103kgx2
105kgx2

jerks
86kgx4
98kgx4x4

clean high pull
98kgx4x2
102kgx4
105kgx4
111kgx3
115kgx3

back squat
106kgx4
126kgx4
141kgx2x6

OHP
70kgx3
75kgx3
78kgx3
73kgx3

bench
100kgx8
110kgx8
100kgx8(feet up)
100kgx6(feet up)

cable rows
75kgx8
85kgx8
95kgx6
75kgx8

pulldowns(behind head)
55kgx10
65kgx10

standing calve raise ss leg raise
80kgx12/bwx12x5

 

[Warsheeper]

hang power snatch
65kgx3
70kgx3x3
75kgx3x4

high hang clean
74kgx3
80kgx3
86kgx3x4

snatch pull
110kgx2x5

drop snatch
91kgx2x5

OH squat
64kgx3
69kgx3
75kgx3
80kgx3x3

russian twists
15x5

 

[Warsheeper]

snatch grip high pull + snatch
65kgx2+1
75kgx2+1
80kgx1(snatch only)
86kgx2+1x4

clean pull + clean
74kgx2+1
86kgx1(clean only)
98kgx1(clean only)
103kgx2+1
112kgx1(clean only)
118kgx2+0(failed the clean, then the coach came and figured out he wrote 20kg to much on my plan here haha)
100kgx2+1x3

front squats
117kgx6
117kgx5
114kgx6
110kgx6x3

high row
4 sets

close grip pulldowns
3 sets

ab wheel
5 sets

 

[Warsheeper]

snatch
65kgx3
75kgx3
80kgx1
86kgx3
91kgx2x4

high hang clean
74kgx3
80kgx3
83kgx3
86kgx3

clean pull
123kgx3
125kgx3
130kgx3
135kgx3

RDL
150kgx4
160kgx4
170kgx4
180kgx4
190kgx4
170kgx4

squat
141kgx2x6

OHP
80kgx2
75kgx3
70kgx3x2

leg curls
5 sets

hammerstrength chest press
5 sets

pallov press
4 sets

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

snatch
67kgx3
75kgx3
84kgx2
90kgx2x5

clean
75kgx3
88kgx3
94kgx2
100kgx2x4

clean pull
125kgx4x5

back squat
142kgx1
100kgx2x6

pushpress
75kgx4
81kgx4
88kgx3x2

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[dapack]

Looks like you are making great progress.

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

high hang clean
75kgx3
81kgx3
90kgx3x4

snatch deadlift
129kgx3x4

snatch balance
108kgx2x2
80kgx3x3

oh squat
60kgx3x3

deads
190kgx2
200kgx2

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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/BaFBRmrDzxc/?taken-by=hey_buddy_weightlifting

leg curls
calves
cable row
DB curls

 

[Warsheeper]

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