Warsheepers Pain Train Workoutlog

[Famine]

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

Felt bad, but you got a PR? PRs feel great! Congrats.

 

[Dustin07]

418, nice squat!!

 

[dapack]

Congrats on the PR!!!

 

[Warsheeper]

thanks guys now my squat cycle is over and i put more effort into the oly lifts, front and highbar squats, i think i will switch my training prioritys around every 6-8 weeks between oly and PL and see where that gets me at the end of the year

 

[Warsheeper]

frontsquats
60kgx5
80kgx5x2
90kgx5x2
100kgx5x2
110kgx3

beltless conventional deads(didn't pull conventional for about 6 weeks)
60x3
100x3
140x3
180x2
200x2
210x2
220x1 easy

1 hour rest and then over 2 hours oly lifting

 

[Warsheeper]

yesterday was a relatively weak day

bench
120kgx3
ultra wide bench
110kgx6
100kgx6

flat DB bench
20kgx12
30kgx8
45kgx8

DB flies, rows, pulldowns, curls and extensions

 

[Warsheeper]

oly lifting

a few snatches with 70kg
snatch grip deadlift pulls with 90kg

high bar squats
140kg3x3

prowler

 

[Warsheeper]

MP
60kgx8
70kgx5
75kgx3x2

Klokov press
60kgx6x3

incline bb press
80x6
90x3

incline DB flies
cable rows
pulldowns, curls, extensions

 

[Warsheeper]

beltless workouts

low bar squats
120kgx5
140kgx1
160kgx1x3
140kgx3x3

deads
170kgx1(double overhand)
190kgx1(double overhand)
220kgx1
230kgx0 failed right around the knee

weightlifting for 2 hours

 

[Warsheeper]

bench
120kgx5x2
120kgx3

2ct paused bench
100kgx6x2
110kgx5

CGBP
100kgx6x2
105kgx6

incline DB bench
30kgx10
40kgx8
45kgx4

incline DB flies
rows
pullups
curls
extensions

 

[Warsheeper]

oly
snatch complex(snatch pull, snatch, hang snatch from above the knee)
40kgx2
45kgx2
50kgx2
55kgx2
60kgx2

C&J comples(1 clean, 3 jerks)
60kg
65kg
70kg
75kg
80kg

clean pulls with ball of the foot elevated
90kg4x4

front squats
70kgx5
110kgx3

highbar paused squats
110kgx3
120kgx3

70kgx1(30 sec pause)

 

[dapack]

Workouts looking pretty strong.

 

[Warsheeper]

thanks

yesterdays session
bench(didn't feel good so i didn't do alot)
120kgx3

completely flat bench, no arch, no shoulder blade retractrion
100kgx5x2

floor press
100kgx3
110kgx3x2

dips with pitshark
+40kgx8
+50kgx6x2

pushups with pitshark
+50kgx6
+60kgx6
+80kgx6
+100kgx6

cable flies

rows(i do mostly supported rows with a machine like this https://www.youtube.com/watch?v=RvRuHZ0JAxI )
75kgx8
95kgx6
100kgx4

pullups
bwx10
+10kgx8
+20kgx8
more bw sets of 10

curls and extensions

my bodyweight is around 86kg these days, i want to stay in that range so i won't have to diet as hard to get down <83kg

 

[Warsheeper]

today we tried to find our 1RM with the snatch
74kg went easy after a few cues
77kg just as easy
80kg failed 3 times because i pulled to fast and it flew over me, with a little more controle i have it

snatch pulls
90kgx4x4

highbarsquat ss GHR
60kgx5/bwx12
100kgx5/bwx8
110kgx5/bwx8
120kgx4

 

[Warsheeper]

visited my old gym today, horrible after you get accustomed to competition and high quality equipment

MP
20x8
40x8
60x6
70x5
75x3
77,5x3
80x2

bench ss bent over DB rows
120kgx3
80kgx10/25kgx10x10

incline DB flies ss reverse DB flies ss BB curl ss tri extensions, 4 rounds

 

[Dustin07]

i'm guessing with some practice you're capable of a 200+lb snatch already. When I hit 205 for snatch I was only deadlifting like 440 with a 300lb squat and you're far strong than that. just practice.

 

[Warsheeper]

my personal goal would be to hit 100kg in competition in november and maybe 130-140kg C&J

 

[dapack]

my personal goal would be to hit 100kg in competition in november and maybe 130-140kg C&J

So you going to do a more Olympic style meet then?

 

[Warsheeper]

august and october are fun meets and then in november vienna regionals and dezember powerlifting nationals

 

[Warsheeper]

yesterday

snatch complex(1 pull, 1 snatch from above knee)
up to 70kg

C&J(2 jerks)
up to 90kg
clean
100kg

frontsquats
110kgx5

front rack holds
140kg 10 sec
160kg 10 sec
180kg 10 sec
200kg 10 sec

deads
up to 200kg

 

[Warsheeper]

today bench 115kgx5
120kgx4
110kgx5

maximum grip width bench
100kgx6x4

incline DB flies ss tri extensions

and half an hour after that climbing(boulder) for around an hour

 

[Dustin07]

my personal goal would be to hit 100kg in competition in november and maybe 130-140kg C&J

I really think you're strong enough, its just practice at this point.

do you have any videos of your snatch? :toofunny:

 

[Warsheeper]

i would have to confirm your age first but that is too much work haha

yesterday we did doubles on snatch, later i did a complex(2 pulls, 1 snatch) and then tons of sets of snatch pulls only and doubles on jerks, then did some squats, frontsquats, GHR, GHR situps with bands etc. worked out around 4-5 hours

today
max width bench
110kgx5
115kgx5
120kgx5

DB bench
30kgx8
40kgx8
45kgx5

dips with pitshark
+50kgx8
+55kgx8

pushups with pitshark
+50kgx8
+70kgx8
+90kgx6

DB flies, rows, etc and supposedly poliquin was at the gym earlier this day and trained some calves lol

 

[Warsheeper]

some of our guys compete on saturday next week in weightlifting, so we did a training meet today with most of the competition rules in effect

snatch
70kg
75kg
80kg PR

C&J
85kg
92kg
100kg(my little finger slid under the bar during the clean and then had a hard time to get it back in position that cost alot of energy so i ended up pressing the weight out)

snatch pulls
80kgx3x3
90kgx3
95kgx3
100kgx3

paused OH squats
75kgx1
70kgx3x4

paused fronts
100kgx3
110kgx3
115kgx1

paused highbar squats
100kgx5
110kgx5
120kgx3
130kgx3
135kgx1

calves

 

[Warsheeper]

MP
70kgx8
80kgx2
snatch grip behind the head press
60kgx6

paused bench
120kgx3
spoto press
100kgx8x2
100kgx7

incline DB press
30kgx8
40kgx8
45kgx5

incline DB flies
rows, pulls, arms

 

[Dustin07]

nice job on that snatch PR. 200 is right around the corner.

 

[Warsheeper]

snatch complex(pull, snatch from hang above knee, snatch from floor)
up to 70kg

C&J complex(clean, 2 frontsquats, 2 jerks)
up to 95kg

snatch pulls
95x4
100x4x3

DL
70x3
120x3
170kgx1
200kgx1
220kgx1
240kgx0(to tired)

 

[dapack]

Congats on the PR!!!

 

[Dustin07]

nothing in 6 days, how you gonna grow that snatch?

 

[Warsheeper]

my last 5 days:
day 1: riding the train for 9 hours
day 2: going by car 5 hours
day 3: wedding of my girlfriends cousin
day 4: going by car 4 hours
day 5: riding the train for 9 hours

those are some quality off days

the day before that i did upper body with mainly bench, did an easy paused rep with 130kg, 140kg didn't go up and then tons of backoff sets, some rows, curls and stuff, tomorrow will be lifting again

 

[Warsheeper]

3 position snatch(above knee, below knee, from floor)
worked up to 65kg for 3 sets

jerks
worked up to 90kg 3x3

snatch pulls with 2 sec pause below knee
72kgx4x4(90% of snatch max)

frontsquats
80kgx4x4(80% of C&J max)

abs, glutes, hams

 

[Warsheeper]

bench
110kgx5x5
115kgx3x2

spoto press
100kgx8
105kgx8x2

dips
bwx8
+20kgx8
+30kgx8
+40kgx6

pullups
12,10,8

cable rows
70kgx8
80kgx8
90kgx6
60kgx8

curls ss extensions

 

[Warsheeper]

snatch
65kgx3x3

C&J
85kgx2+2x3

snatch balance
40kgx5
50kgx5
55kgx5
60kgx5
65kgx3

highbar squat
60kgx3
100kgx3
120kgx3
140kgx1x3

oh and i got challenged for a little pullup challenge, 25 reps

 

[Warsheeper]

today was a bit of a rollercoaster haha
snatch
75kgx1,x0,x1
80kgx1x2

C&J
95kgx1x3

clean pulls
90kgx3
100kgx3x2

frontsquats
90kgx2
100kgx2
105kgx2
110kgx2

 

[Warsheeper]

competition style squats
140kgx1
160kgx1
170kgx1
180kgx1
190kgx1@9,5(i could've maybe done one more)

bench
120kgx1
130kgx1
140kgx0x2

DL
200kgx1
220kgx1
240kgx0x3
220kgx1

SLDL
170kgx5x3

flat DB flies
20kgx12
22,5kgx10
25kgx8

 

[Warsheeper]

honestly, i don't care about traditional leg hypertophie training anymore
since starting weightlifting my quads and traps got way bigger, i even started to get compliments lol and my squat is getting better without really squatting much, i only have to deadlift more frequently

 

[Dustin07]

honestly, i don't care about traditional leg hypertophie training anymore
since starting weightlifting my quads and traps got way bigger, i even started to get compliments lol and my squat is getting better without really squatting much, i only have to deadlift more frequently

totally true. i lost massive inches around my quads and glutes just from a few months off of squatting and deads.

 

[Warsheeper]

light oly session

cleans
70kgx2x2
75kgx2x2

OH squats
55kgx3x2
60kgx3

bench
95kgx3x3

spoto press
100kgx8x2
105kgx8

isolation work

i contribute the quad growth more to all the pulls, because we strive to do everything as quad dominant as possible and no hip hitting into the bar stuff

 

[Warsheeper]

3 position snatch
65kgx3

jerks
90kgx2x4

snatch pull
80kgx4
85kgx3x3

frontsquats
85kgx5
90kgx5x4

bench
95kgx3x3

incline bench
80kgx6x3

 

[Warsheeper]

bench
95kgx3x3

spoto press
105kgx6x2
110kgx6

ring pushups
15,12,10

DB flies
15kgx20
17,5kgx20

rows, pulls, curls

 

[dapack]

Are you de-loading your bench or doing speed reps?

 

[Warsheeper]

no, doing the candito bench program
first 3 weeks is bench 5x per week with relatively low weight(increasing every week) with only the first session heavy but going near failure on the assistance, from week 4 the weights and sets go up but the frequency goes down, but i'm weak as **** on incline with barbell that's why i use it as an assistant exercise and since i bench with the maximum allowed with OH presses won't really help my bench

 

[Warsheeper]

snatch
65kgx3x3
60kgx2
65kgx2
70kgx1

C&J(2 clean then 2 jerks)
80kg
85kgx3

snatch balance
60kgx4
65kgx4x3

bench 95kgx3x3

incline bench
80kgx6x3

 

[dapack]

no, doing the candito bench program
first 3 weeks is bench 5x per week with relatively low weight(increasing every week) with only the first session heavy but going near failure on the assistance, from week 4 the weights and sets go up but the frequency goes down, but i'm weak as **** on incline with barbell that's why i use it as an assistant exercise and since i bench with the maximum allowed with OH presses won't really help my bench

x5 a week bench, that makes a lot of sense then. At least you get a lot of reps in for form and can do speed work out that weight.

 

[Warsheeper]

yes, it's light weight so i can really pause it and explode

hit 2 PR's on friday
snatch
80kg
83kgPR
85kg fail
86kg fail
86kg PR

C&J
80
90
95
80

clean pulls
90x4
95x4
100x4
105x4
110x4

frontsquats
90x3
95x3
100x3
105x3
95x3

bench
95x3x3

spoto press
110x3
115x3
120x3

 

[Warsheeper]

today
C&J
75kgx2x3

OH squat
65kgx3x3

bench
122,5kgx1x3
102,5kgx3x3

and today i saw the easiest 317,5kg squat in my life by mike tuscherer

 

[Warsheeper]

snatch
75kgx2x4

Jerks
90kgx2
95kgx2
95kgx1
80kgx2

snatch pulls
90kgx3x4

frontsquats
90kgx4x6

bench
102,5x3x3

low pin press(at chest level)
105x6x2
110x6
115x4

 

[Dustin07]

that snatch PR is awesome

 

[Warsheeper]

thanks best thing about it, i did 80, coach said, 83, did that, 85, it fell behind me, coach: you know what that means when the weight falls behind, more weight, 86 BAM

 

[dapack]

Congrats on the PRs!!! Use to love doing pin presses to help with the explosion off the chest. Sometimes doing speed reps gets a little boring and it is a good way to switch things up to help with the explosion.