Warsheepers Pain Train Workoutlog

did you drop weight for this meet? I thought you weighed more than that.

I think your numbers look solid for a first meet and like he mentioned, its all about learning.
 
around this time last year i was at 96-98kg, just eating healthier and building muscle made me go down to 86 in about 6 months and then i decided to go down 3 kg rather than go up 6
 
so, in the -83kg(183lb) class i got 4 overall and won 3rd place in the RAW division(sleeves and belt) in the IPF wraps are equipment

squat180kg(396lbs)
bench120kg(264lbs)
deadlift 240kg(529lbs)
total 540kg(1190lbs)lifts went 5 for 9

missed second place by 5kg(11lbs), first place in my class even beat the equipped guy(squat suit, wraps, bench suit, DL suit)
first place totalled
580kg(1210lbs)
 
Warsheeper said:
so, in the -83kg(183lb) class i got 4 overall and won 3rd place in the RAW division(sleeves and belt) in the IPF wraps are equipment

squat180kg(396lbs)
bench120kg(264lbs)
deadlift 240kg(529lbs)
total 540kg(1190lbs)lifts went 5 for 9

missed second place by 5kg(11lbs), first place in my class even beat the equipped guy(squat suit, wraps, bench suit, DL suit)
first place totalled
580kg(1210lbs)
Click to expand...


yeah I'm really impressed you held on to so much strength with that weight class drop, you did great man!
 
"easy" training for now this week, i say "easy" because my straps broke today during farmers walk haha, i don't know how much the trap bar weighs, but the total weight was between 150-160kg
 
i need to bring my bench and squat up, so for now i'll do each lift 5x per week for the next 3 weeks, +1 assistance exercise(close grip bench, militarypress, pause or pin squat) and some easy recovery work with machines or isolation work, DB flies, belt squats, legpress etc with sets of around 20 reps to get a little pump going
 
if you are squatting 5x's per week, what will your plan be?

how many sets and reps each day at what % of 1rm?

5 x's per week would crush me I think. smolov really beat me down.
 
i'm doing canditos 9 week squat and 6 week bench at the same time, this week is relatively easy, the first 3 weeks are very high frequency to accumulate fatigue and keep an eye on technique, first week squat 135kg 3x3 then one set of pin or pause squats, bench 3x3 with 85kg and 3 sets of CGBP or MP, going hard on the assistance and not the main lift for now

i love to train and hate rest days hah thats why high frequency works pretty well for me
 
a new gym opened in vienna last friday and there are great possibilitys to train, 3 logs, stones, 7 pieces of 3 way elite fts power racks, 4 weightlifting platforms with only eleiko competition bars and plates everywhere, 3 competition benches, and almost all the equipment from eleiko, elite or slayer barbell, up to this point i always trained on ****ty bars, racks and benches, so i can finally learn how to bench right and how to squat low bar(the bars at my old gym have no knurling in the middle so low bar is not possible except if you have a 120kg frame)

Invalid Link Removed here is the gym tour
 
so, i've been doing the candito 6 week bench and 9 week squat program, with my new job i walk for about 6-8 hours straight and around 50% are stairs so on some days i'm pretty destroyed, still my bench in competition on the third of april was 120kg(264lb) last sunday was the new max test from the bench program, got 135kg(297lb) not to shabby considering i compete in the <83kg(183lb) class my competition squat was 180kg(396lb) and today i almost hit a tripple with it but work really kicked my ass more than usual the last few days so i assume it was fatigue and i will try again on tuesday, especially considering that i hit 5 reps with 170kg(374lb) pretty easy on wednesday and a few minutes after that a tripple with 175kg(385lb)
 
5 x 374 is great dude. glad to see things are still going the right direction. would love to see your log more often if you have the time and energy to share.
 
weightlifting was awesome but after 4 hours my hands were pretty destroyed(especially the thumbs) easy power snatches with 60kg, on thursday the workshop continues, 2 hours later i trained some pressing and pulling, flat DB presses 3 sets of 10 with 20,30 and 40kg bells, some incline barbell presses slow and for reps, then an easy set of five on the bench with 220lb(100kg) on to some bench rows and some football bar militarypresses and other random stuff
 
again failed my squat tripple with 180kg just above parallel on the last rep
sumo deads 170kgx6 reps, 180kgx6 reps
then overheadsquats and snatchbalances for about 1 1/2 - 2 hours most with 40 kg just for technique but went up to 60 kg for a few sets
 
Warsheeper said:
a new gym opened in vienna last friday and there are great possibilitys to train, 3 logs, stones, 7 pieces of 3 way elite fts power racks, 4 weightlifting platforms with only eleiko competition bars and plates everywhere, 3 competition benches, and almost all the equipment from eleiko, elite or slayer barbell, up to this point i always trained on ****ty bars, racks and benches, so i can finally learn how to bench right and how to squat low bar(the bars at my old gym have no knurling in the middle so low bar is not possible except if you have a 120kg frame)

Invalid Link Removed here is the gym tour
Click to expand...

Nice gym! Do you have a bunch of youtube videos? It looks like I saw you in some Westside BB videos...but I didn't understand the language.
 
Famine said:
Nice gym! Do you have a bunch of youtube videos? It looks like I saw you in some Westside BB videos...but I didn't understand the language.
Click to expand...
Wow, that gym is awesome. I could spend my afterlife in there and be happy.
 
and only competition bars too ;)

but from what i know the real expensive and complicated stuff are the elite fts machines

it's all in german and that was from our strength coach course, i myself have no recent youtube videos, still working on getting a smartphone lol but hopefully i will be able to upload videos in a few weeks but no promises
 
another nice day with weightlifting snatched 70kg and cleaned 100kg twice

after that "light" squats, 150kg for 12 singles
 
don't worry about that, most of your wod's i would simply die on, we did one round of a warmup complex today with the bar only
3xoverheadsquat, 3xsnatchbalance, 3xhighhangsnatch
i was gassed and sweating lol
 
lol yeah its different training. its just that most of my lifting buddies are strength focused so its hard for me to say I can do x amount of muscle ups or x amount of WOD's then they tell me about their 500+lb dead lifts. hard to compare, lol
 
that's the positive for me, training with your rivals is always a great boost, especially if you have guys like that Invalid Link Removed training in the gym(btw he pulled 340kg recently)
today i did some upper body
incline bb bench till i hit a relatively hard set of 5 with 80kg i think,
cable crossovers increasing in weight till i couldn't hit 15 reps
then some incline flies with a painful stretch on every rep, going up in weight till i coudln't get 12 reps,
seated DB press till i couldn't hit 8 reps, then 4 sets of 5 of paused bench with 100kg, some cable rows and curls
 
Warsheeper said:
that's the positive for me, training with your rivals is always a great boost, especially if you have guys like that Invalid Link Removed training in the gym(btw he pulled 340kg recently)
today i did some upper body
incline bb bench till i hit a relatively hard set of 5 with 80kg i think,
cable crossovers increasing in weight till i couldn't hit 15 reps
then some incline flies with a painful stretch on every rep, going up in weight till i coudln't get 12 reps,
seated DB press till i couldn't hit 8 reps, then 4 sets of 5 of paused bench with 100kg, some cable rows and curls
Click to expand...

Beast mode! I love the shirt.
 
snatched 75kg today, didn't jump under the 80kg, my brain went afk after the pull, did a clean + powerjerk with 100 kg

after that some flat DB benching, worked up to 45kgx6
flat DB flies, worked up to 20kgx10
seated DB press(nothing to lean against) 30kgx8
32,5kgx6
then benched 100kgx5
110x3(paused)
ultra wide grip bench
60x10
80x10
90x8

rows, pullups, curls and extensions
 
snatch complexes(1 pull + 2 snatches)
20,40,50,60kgx2

clean complex(1 clean + 2 power jerks)
60,70,80kgx1

squats
177,5kgx1x3

highbar squat(beltless)
120kgx5x5

snatch + overheadsquat(1 snatch, 5 OH squats)
40kg
50kgx2
60kgx2
 
yesterday, worked up to 2 hard sets on the incline DB bench
40kgx8
42,5kgx6

incline DB flies
12,5kgx12
17,5kgx12
20kgx12

bench
110x3
120x2

maximal width grip bench
100kgx6

rows, pulls, curls
 
snatches up to 60kg
squats up to180kg and finally got my tripple with it, after that did a single with 182,5kg
sumo deads
180kgx4
190kgx4

snatches up to 60kg again but with a lot of volume
front squats(cleaned the weight and didn't count the squat after the catch)
90kg5x5
 
fatgrip flat DB bench
40kgx8
45kgx6

fatgrip flat DB flies
17,5x12
20kgx12
22,5kgx8

seated DB OH press(FG)
20x8
25x8
30x8
32,5x5

bench
100kgx5
120kgx1

rows, pulldowns and arms
 
snatch up to 60kg

squats(highbar because my shoulder hurt today on lowbar)
152,5kgx1x12

snatch up to 70kg, did that 2 times

paused snatch(2 sec pause above knee) for sets of 3 with 60kg

muscle snatch
40kg3x3
50kgx3
 
powerlifting in december, weightlifting MAYBE in november, either way i have lots of time to make some more sweet gainz
 
squats in the morning, weightlifting in the evening

squats
180kgx1
182.5kgx1
185kgx1(PR)

high pin squats
190kgx3


evening session
different drills then doubles on snatches up to 65kg for a few sets

different pulls because i'm not using my traps enough and i don't use full extension
 
thanks, next week is max out time on squats

started with bench today
100kgx6
110kgx5
120kgx2
125kgx1
130kgx1

maximum legal grip width bench
100x6
105x6
110x6
115x4
120x2

incline DB bench
40kgx8

incline DB flies 3 sets

rows, pulldowns, curls and extensions
 
yesterdays sessions

session one
squats
142,5kgx3x3 low bar
142,5kgx3x3 high bar

a few hours later weightlifting
snatches with emphasis on good technique, changed the grip around a bit and cleaned up some issues
3 position snatches
then i did push jerks doubles up to 90kg
 
yes, it's so good for the shoulder and my traps and quads are finally growing i think

maximum grip width bench
100x5
110x3
120x2

normal grip spoto press
100kgx8x2
100kgx7

close grip bench
100kgx5x3

flat DB flies, rows, pulldowns, curls and extensions
 
i can imagine that very well, stabilizing weight especially heavy weight supposedly helps more with bench and OHP than OHP itself lol
 
snatch up to 70kg for doubles

clean and push jerk up to 95kg for doubles

highbarsquats
147,5kgx1x9

muscle snatch up tp 50kgx3

snatch grip deadlift with pull and 2 pauses(under and over the knee) and standing on a plate with the ball of my feet, heels are not allowed to touch the floor
up to 140kgx2
 
Warsheeper said:
i can imagine that very well, stabilizing weight especially heavy weight supposedly helps more with bench and OHP than OHP itself lol
Click to expand...

I read some theories that oly lifters used to be bigger before bumper plates because they had to lower everything they put overhead slowly and gain that eccentric movement instead of just dropping bumpers on the floor. so that's another thing I did. when I did my sets of 5 for heavy pushpress, I did the slow eccentric.
 
squats
180kgx1
190kgx1PR

today was max out day but felt very bad, even the squats with the bar felt weird and a buddy told me when i was warming up with 120kg that the squats look strange

oly lifting
 
You must log in or register to reply here.
Back
Top