Warsheepers Pain Train Workoutlog

[Warsheeper]

power snatch + OH squat
80kgx2+2x3

powerclean + frontsquat
100kgx2+2x3

snatch balance
80kgx2
85kgx2
90kgx2

backsquat
140kgx8x2
130kgx8

legextension
3 sets
seated calves
4 sets
legcurl
3 sets

 

[Warsheeper]

might have hurt my left quad a bit today, maybe a strain, we'll see how it develops the next few days

snatch
80kgx1x2
90kgx1
95kgx1
100kgx1
80kgx1
90kgx1

clean
100kgx3x2
100kgx2

frontsquat(hurt my quad here)
120kgx3

incline DB bench
30kgx8
40kgx8
45kgx5

HS shoulderpress
45kgx8
55kgx8

chinups
bwx8x4

cable row
80kgx8
90kgx8
100kgx5

curls
extensions

 

[dapack]

Hopefully nothing to wrong with you quad.

 

[Warsheeper]

hope so to haha, it's the next morning now and still hurts but it's manageable
tomorrow and today we have mike israetel in vienna giving seminars, really excited for that

 

[Warsheeper]

i can die happy now haha, when you ask dr mike for a picture and he calls you jacked you did some things right haha

 

[Warsheeper]

quad is still ****ed, tried snatching and the bottom position in the catch was to painful to do any real work

high hang power clean
60kgx3x3

deads(was **** too but i can almost take my quad out of it so make it more posterior chain and back dominant)
160kgx3
180kgx3
200kgx6

BB row
120kgx8
140kgx8
160kgx6
170kgx4
140kgx5x2

pullups
bwx8
+10kgx8
+10kgx6
bwx8

DB curl
12,5kgx8
15kgx8
12,5kgx8

upright row
40kgx8x4

DB laterals
12,5kgx12
15kgx12
10kgx12x2

 

[Warsheeper]

snatch technique work with up to 80kg
clean technique work with up to 100kg

squats
60kgx10
80kgx10
100kgx10
120kgx4(stopped because i felt myself shifting from side to side and the quad still doesn't feel 100%)

hacksquat
40kgx12
60kgx12
60kgx10

calves
50kgx12
80kgx12x3

HS lateral raise
59kgx12x2
59kgx9

DB upright row
15kgx12
20kgx12
25kgx12

 

[Warsheeper]

incline bench
80kgx8
90kgx8
90kgx6

flat DB bench
40kgx10x3

dips
bwx12
+10kgx12
+20kgx10

flat DB flies
12,5kgx12
15kgx12

incline HS press
40kgx12
60kgx12x2

 

[dapack]

Sucks about you quad, hopefully you bounce back quick.

 

[Warsheeper]

thanks, taking it easy for a while will surely help, higher reps and "easier" exercise variations are the name of the game now

 

[Warsheeper]

from below knee hang msucle snatch
55kgx5x3

below knee hang snatch
65kgx5x3

squat
105kgx8,6,6,6

OHP
60kgx9,7

Legpress
190kgx10,8,8,8

 

[Warsheeper]

power jerk
90kgx5x3

bench
100kgx10,8,8,8

pullups
bwx10,8,8,6

incline db bench
35kgx12,8,6,6

BB row
100kgx12,8,8,8

 

[Warsheeper]

hang clean below the knee
85kgx5x3

snatch deadlift
115kgx6
105kgx6,7,7

frontsquat
95kgx7x2

trap bar deadlift
130kgx12,8,7,7

 

[dapack]

Everything Okay?

 

[Warsheeper]

so, been awhile since i posted, had some personal stuff going on and my training wasn't really motivating and had/have to fight with some pains with my lower back hip and quad all on the left side haha, so for the moment i've lightened the load on squats a bit and use front squats instead of back squats and try to perform single leg stuff here and there

so yesterdays session
muscle snatch from power postition
40kgx5x3

floating snatch(hang, just off the floor)
70kgx5x3

frontsquat
90kgx12, 8, 7, 7

OHP
60kgx11,9

lunges(reps per leg)
bwx15, 14,13,12

insane soreness on my left side from those lunges, left glute and quad are quite painfull but the interesting thing is i feel my lower back and somewhat the erectors tight and sore aswell haha