Warsheepers Pain Train Workoutlog

[Warsheeper]

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 supported rows
pullups
curls
oh extensions
ab wheel

 

[Warsheeper]

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

 

[Dustin07]

Your lifts are looking strong man, keep up the great work!

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Dustin07]

ah dang, i'm sorry man. hopefully it heals up fast. sometimes a forced rest can be a blessing in disguise for the CNS if its not serious. fingers crossed.

 

[dapack]

Hopefully nothing to serious

 

[Warsheeper]

broken foot, 4 weeks in a cast, mmh nice haha

 

[Dustin07]

oh geez, i'm sorry man that sucks!

 

[Warsheeper]

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
but atleast we got some content out of it lol https://www.instagram.com/p/Baez9JCjj3v/?taken-by=hey_buddy_weightlifting

 

[dapack]

Sorry to hear about your injury. That really sucks big time. Hopefully once you get your cast remove everything comes back quickly for you.

 

[Warsheeper]

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

 

[dapack]

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

Well hopefully you can get it off soon and start lifting again.

 

[Yomo]

Damn, how did I miss this??!?? ...hopefully you come back stronger than ever.

 

[Dustin07]

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

getting close. you'll come back fast.

 

[Warsheeper]

thanks guys
every 3 days i work the coc grippers, so that might help me keep some strength

 

[Warsheeper]

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
80kgx5

competition bench
100kgx5
110kgx3
120kgx1
125kgx1

chest supported rows
5-6 sets of 6-10

second session

front squat
80kgx5
90kgx5
100kgx5

bench
100kgx5

snatch deadlift
100kgx5

clean and snatch grip upright rows
40-60kgx6-8

pullups
bwx8x5

hypers
bwx10
+25kgx10
+50kgx10

today
back squat
80kgx5
100kgx5
110kgx5

DB bench
30kgx8
25kgx10x2

deads
140kgx5
160kgx3

BB rows
60kgx8
80kgx8
100kgx8

snatch grip BTN press
40kgx5
45kgx5
50kgx5
55kgx5

OH squat
50kgx5
60kgx5
65kgx3
70kgx3

snatch grip upright rows
40kgx8x4

 

[Dustin07]

he's back!

 

[dapack]

Must of seemed like forever since your last workout. Time to rebuild and come back even better.

 

[Warsheeper]

yeah, 8 weeks is a long ass time haha

front squat
80kgx3
100kgx3
110kgx3

bench
100kgx3
110kgx3

snatch
deadlift
60kgx3
80kgx3
100kgx3

 

[Warsheeper]

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

 

[Dustin07]

look at that volume! how are you handling the rehab?

 

[Warsheeper]

they gave me no rehab protocol haha, on my last visit at the dr they just told me, muscle building

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 sets

rope extensions 3 sets

 

[Warsheeper]

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
+20kgx8
+40kgx6
+55kgx3
+20kgx6

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

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

 

[Warsheeper]

didn't log the last few sessions cause i didn't remember what i did haha, the wilks score limit(from 300 to 350 wilks for men) for the austrian nationals was upped and in march we have the regionals so for the first time in my life i think i've started a dedicated powerlifting programm today haha

squat
140kgx6@9
132,5kgx6@9

competition bench
110kgx4@9
100kgx4x3

deads
180kgx4@9
170kgx4@9

since this is my first powerlifting program i'm starting with the advanced novice template so when i stop progressing i go into intermediate programming, but we'll see how everything goes

 

[Warsheeper]

machine rows
ab wheel
db hammercurl
db laterals
assault bike 7 intervals of 20 sec sprint 100 sec rest
mobility/stretching

 

[Dustin07]

didn't log the last few sessions cause i didn't remember what i did haha, the wilks score limit(from 300 to 350 wilks for men) for the austrian nationals was upped and in march we have the regionals so for the first time in my life i think i've started a dedicated powerlifting programm today haha

squat
140kgx6@9
132,5kgx6@9

competition bench
110kgx4@9
100kgx4x3

deads
180kgx4@9
170kgx4@9

since this is my first powerlifting program i'm starting with the advanced novice template so when i stop progressing i go into intermediate programming, but we'll see how everything goes

It really seems like you're bouncing back fast.

 

[dapack]

didn't log the last few sessions cause i didn't remember what i did haha, the wilks score limit(from 300 to 350 wilks for men) for the austrian nationals was upped and in march we have the regionals so for the first time in my life i think i've started a dedicated powerlifting programm today haha

squat
140kgx6@9
132,5kgx6@9

competition bench
110kgx4@9
100kgx4x3

deads
180kgx4@9
170kgx4@9

since this is my first powerlifting program i'm starting with the advanced novice template so when i stop progressing i go into intermediate programming, but we'll see how everything goes

Is the @9 the RPE number?

 

[Warsheeper]

haha thanks
yeah the @9 was the RPE

2ct paused squat
130kgx5@8
127,5kgx5@8

2ct paused bench
100kgx6@8
100kgx6@8,5
100kgx6@9

 

[Warsheeper]

squat
142,5kgx4
135kgx4x2

competition bench
111kgx4
105kgx4x3

DL
181kgx5
175kgx5x2

 

[Warsheeper]

chest supported row
ab wheel
lateral machine
hammercurls
assault bike intervals

 

[Warsheeper]

2ct paused squats
131kgx5
120kgx5x4

2ct paused bench
102kgx6
95kgx6x4

deficit deads
160kgx6
150kgx6

close grip bench
100kgx6
105kgx5
98,5kgx5x4

 

[Warsheeper]

high row
leg raises
KB laterals
DB hammercurls
assault bike sprints

 

[dapack]

How is your foot? Everything good to go?

 

[Warsheeper]

more or less, squatting is almost pain free now but any dynamic planting of the foot is still a no go

front squats
100kgx8x3

incline bench
70kgx8x5

 

[Warsheeper]

squat
150kgx3
155kgx3
150kgx3x2

bench
120kgx3
112,5kgx3x6

dl
190kgx3
200kgx2
190kgx3

 

[dapack]

Deads look like they are going strong if my math is right.

 

[Warsheeper]

haha, thanks yeah should be back to +500lb soon

bench rows
db curls
db laterals
ab wheel
concept 2 rower intervalls

i don't understand the rower, definetly prefer the assault bike, i don't want to do cardio in the typical sense but go for muscle exhaustion not lung, breathing exhaustion, so any tips on how to make the rower harder would be appreciated haha

 

[Warsheeper]

2ct pause squats
132kgx6
120kgx6x4

2ct pause bench
105kgx6
108kgx6
100kgx6x4
103kgx6x3

deficit dl
165kgx6
170kgx6
160kgx6x3

close grip bench
105kgx6
108kgx6
110kgx6
103kgx6x4

 

[Warsheeper]

hammerstrength high row
db hammercurls
db laterals
hanging leg raises
assault bike intervals

 

[Warsheeper]

frontsquat
105kgx8
110kgx8x2

incline bench
80kgx8x4

 

[Warsheeper]

squat
160kgx3
155kgx3x3

bench
125kgx2
117kgx2x4
120kgx2x4
125kgx2

deads
180kgx1
200kgx3
194kgx3x3

 

[Warsheeper]

chest supported row
5 sets

db curls
4 sets

hammerstrength lateral raise
4 sets

ab wheel
4 sets

rower
2000m

 

[Warsheeper]

yesterday

2ct paused squat
140kgx5
130kgx5x3

2ct paused bench
110kgx6
105kgx6x3

deficit deads
180kgx6
170kgx6x2

close grip bench
112,5kgx6
105kgx6x3

 

[Warsheeper]

high row
5 sets

ez reverse curls
4 sets

db laterals
4 sets

leg raises
4 sets

assault bike sprints
7 intervals