Warsheepers Pain Train Workoutlog

[Warsheeper]

second week of the bench program is 3x3 with 102,5kg and switching everyday between high and low pin press, 6reps on day 2,3 3 reps on day 4,5

 

[Warsheeper]

bench
102,5kgx3x3

high pin press
115kgx6
120kgx6
125kgx6

ring pushups
12,10,8

DL(beltltess)
70kgx3
120kgx3
170kgx1
190kgx1
200kgx1
205kgx1
210kgx1
170kgx3x3

 

[Warsheeper]

snatch
70kgx2x3

C&J
85kg 2+1x3

snatch balance
75kgx3x4
(i was anihilated after the balances)

highbar squats
70kgx5
120kgx1(big nope)

bench
102,5kgx3x3

low pin press
115kgx3
117,5kgx3
120kgx3
122,5kgx3
125kgx2

oh and btw my bodyweight is below 85kg(187lb)

 

[Famine]

oh and btw my bodyweight is below 85kg(187lb)

Whaaaaaaaaat??? Was I seeing someone who wasn't you in some earlier pics and vids?

 

[Warsheeper]

Invalid Link Removed this is directly post competition with 81,7kg (180lb) i'm the guy on the right with the tattoo

 

[dapack]

Dang, your pretty solid and built. Looks like a photo shoot for Magic Mike LOL Numbers are really good for the 181 weight class

 

[Warsheeper]

haha thanks man, thats a team foto from all our <83kg guys

bench
102,5kgx3x3

high pin press
125kgx3
130kgx3
135kgx3
140kgx3
145kgx3

incline DB flies 3x20 reps

DB rows(thought i'd try them out after months)
50kgx8
60kgx8
65kgx8
70kgx6

pullups
bwx10
+12kgx6
+24kgx6
+32kgx4
bwx10x2

curls, reverse db flies

 

[Warsheeper]

snatch
80kg
84kg
87kg PR
90kg PR

C&J
90kg
95kgx2
100kgx0

clean pulls
100kgx3
105kgx3
110kgx3
115kgx3x2

frontsquats
95kgx3x4

 

[dapack]

Congrats on the PRs, been killing it lately!!!

 

[Warsheeper]

lowbar squats
140kgx1
160kgx1(felt pretty heavy already)
170kgx1
180kgx1

DL
double overhand, no hookgrip
170kgx1
190kgx1
210kgx0
200kgx1
belt + mixed grip
220kgx1
belt + straps
230kgx1
beltless deads
190kgx1x? did atleast 5 singles
190kgx3

safety squat bar good mornings
80kgx8x2
120kgx6

 

[Warsheeper]

C&J
75kgx2x2

OH squat
72kgx2x3

bench
127,5kgx1x3
107,5kgx3x3

incline flies, pullovers, facepulls and curls

 

[dapack]

Nice deads.

 

[Warsheeper]

snatch
81kgx1x2
failed a few times

jerks started with 40 kg and increased 5 kg each set, did doubles up to 60kg, singles up to 95

snatch pulls
95kgx3
100kgx3x2

frontsquats
95kgx3x5

bench
107,5kgx3x3

spoto press
90kgx12
92,5kgx12,10

 

[Warsheeper]

bench
107,5kgx3x3

incline bench
60kgx12
70kgx12
80kgx10

jerks(just technique)
20kg and 40 kg

DL
up to 190kgx1 with double overhand

SLDL
170kgx4x2
180kgx3

DB rows
60kgx8
70kgx8
30kgx15

pullups

 

[Warsheeper]

snatch
72kgx2x3

C&J(2 clean, 1 jerk)
85kgx3

snatch balance
81kgx2x4

bench
107,5kgx3x3

spoto press
90kgx10
92,5kgx10
95kgx10

 

[Warsheeper]

jerk technique
20kg and 40kg

bench
107,5kgx3x3

incline bench
70kgx10
80kgx10x2

incline flies, rows, curls, pulldowns

and i almost cried today when i stepped on the scale 82,6kg(182lbs)

 

[Warsheeper]

snatch
80kgx1x2
84kg
87kg
91kg PR

C&J
90kgx2
95kg
100kg fail

clean pulls
110kgx3
115kgx3
120kgx3
125kgx3

frontsquats
100kgx2x4

 

[Warsheeper]

[video=youtube;lyDxa0h-rzA]https://www.youtube.com/watch?v=lyDxa0h-rzA&feature=youtu.be[/video]

 

[Warsheeper]

bench
120kgx3x4
115kgx3x6

spoto press
80kgx18

DL
190kgx1(double overhand)
210kgx1(belt)
190kgx1x4(straps)
200kgx1x3(straps)

pullups ss GHR
12/12x2
12/15

 

[Warsheeper]

optional easy session today

C&J
75kgx2x3

OH squat
70kgx3x3

mobility

 

[dapack]

Nice video and congrats on the PR!!!! Obviously by your comment you really don't want to lose weight at this time. I know my weight jumps around on average 5 to 8lbs through out the week.

 

[Warsheeper]

well. in november i need <85kg and december <83 and if i'm so light till then it's harder to gain strength

 

[Warsheeper]

cleans
85kgx2x2
90kg
95kg
100kg
103kg PR
105kg PR

Jerks
95kgx2x2
100kgx2(rep PR)
105kgx1x2 PR
110kgx1x2 PR
115kgPR

clean pulls
115kgx3x2
120kgx3
125kgx3
130kgx3

abs, hypers, lat pump(love this thing)

 

[DocOptimzed]

well. in november i need <85kg and december <83 and if i'm so light till then it's harder to gain strength

keep it up dude best of luck

 

[dapack]

Killing the PR's lately, great job!!!!

 

[Warsheeper]

haha thanks, with only 9 weeks into oly lifting it's to be expected at the moment, but at some point or another the progress will slow down

bench
117,5kgx3
120kgx3
122,5kgx3x3
120kgx3x3
117,5kgx3x2

incline bench
70kgx15

 

[dapack]

Killing the PR's lately, great job!!!!

Either way a PR is a PR

 

[Warsheeper]

snatch
80kg
85kg
90kg 2 misses on the first one my traps were to tight and i couldn't really pull, got a bit tortured by the coach and then threw the weight over me
92kg PR

snatch pull
85kgx3x2
90kgx3x2
95kgx3x2

high bar squat
120kgx3
130kgx3
135kgx3@8

1 arm DB rows
60kgx8
70kgx8
80kgx8

planks
3x30-45 seconds with a team member on my back(he's between 78-81kg)

 

[dapack]

Your dbl rows are huge. If my math is right that is 176lbs.

 

[Warsheeper]

Your dbl rows are huge. If my math is right that is 176lbs.

thanks yeah that's about right, next time i try to add micro plates(up to 2kg more) and then i have to see if we have adjustable DB's because the next heavier one would be our 150kg DB(which is the goal to row one day)

 

[Dustin07]

was that you snatching? one thing I always look at is feet cause a lot of us jump backwards quite a bit but you did a dang good job of staying in position, nice job.

 

[Warsheeper]

yes, thanks the jump back happens with most american style snatches because of the hips hitting into the bar, so it travels in an arch, that's why we pull extremely quad dominant like the russians are changing to now, that's also the reason why we all train power or push jerks because there is less room for error in comparison to the split jerk

 

[dapack]

thanks yeah that's about right, next time i try to add micro plates(up to 2kg more) and then i have to see if we have adjustable DB's because the next heavier one would be our 150kg DB(which is the goal to row one day)

You have and nice range of dumbbells there. My gym goes to 130lbs.

 

[Warsheeper]

we have 1 regular and one fat grip set up to 60kg each and then home made bells with 65,70,75 and 80kg and a single 150kg, the sets and the 150 are custom made from watson

 

[Warsheeper]

did another mock meet in training today
snatch
opener 87kg 3 reds because i dropped it before the down command
91kg
94kg PR

C&J
100kg
105kg PR
109kg miss, my left pinky finger slid out from under the bar and when trying to place it i slipped a bit with my right, i tried the jerk anyway but couldn't quite catch it

frontsquats
100kgx2
110kgx2
120kgx2@9

 

[dapack]

When is your meet again?

 

[Warsheeper]

next saturday OLY lifting

 

[Warsheeper]

competition was ok, got 2 lifts in 87kg snatch and 100kg clean and jerk @83.3kg, got 5th place

today is the start of the new training plan, brutal

snatch
60kgx2
65kgx1
70kgx2x2
75kgx1
80kgx2x2

C&J(2 cleans, 1 jerk)
69kg
81kgx2
92kgx2

snatch pull
80kgx3x4

backsquat
102kgx3
119kgx3x2
136kgx3x2

jerks
69kgx3
75kgx3
81kgx3x2

good mornings
60kgx6
65kgx6
70kgx6
75kgx6

overheadsquats
60kgx3
70kgx3x4

 

[dapack]

Congats on your meet!!! Was your first oly meet right?

 

[Warsheeper]

thanks, yeah very different from powerlifting

 

[Warsheeper]

yesterdays session

power snatch
60kgx3
65kgx3
70kgx3
70kgx2x2

power clean&jerk
69kgx3+2
75kgx3+2
81kgx2+2x2

clean deadlift
92kgx3x4

CGBP
100kgx3
105kgx3
110kgx3
115kgx3
120kgx3x2

chins bwx8x3

chest supported row
20kgx8
40kgx8x2

hammer curls
15kgx8
17kgx8
22kgx8

 

[dapack]

That is a lot of work, great job.

 

[Warsheeper]

snatch
60kgx2
70kgx2
80kgx2x3

C&J(2 cleans, 1 jerk)
69kg
81kg
92kgx3

snatch pulls
80kgx3x4

front squats
81kgx3
95kgx3
102kgx3
108kgx3x2

behind the head jerk grip push press
69kgx4
75kgx4
82kgx3x2

sots press
40kgx4
50kgx4
40kgx4x2

planks
+80kgx30 sec

ab wheel
bwx8
+5kgx8

 

[Warsheeper]

power snatch + OH squat(3+3)
60kg
65kgx2
70kgx2

power clean + jerk(3+3)
69kg
75kgx2
81kgx2

RDL with clean setup
130kgx4
150kgx4x2
160kgx4

 

[Warsheeper]

yesterday

snatch
60kgx2
70kgx2
80kgx2x4

power clean + jerk(2+2)
69kg
75kg
81kgx2

clean deadlift
92kgx4
98kgx3x3

highbar squat(no belt, no sleeves)
102kgx4
119kgx4x2
136kgx3x2

militarypress
60kgx6
63kgx6
65kgx6(now i realize we were supposed to do 4x4)
70kgx4
73kgx3(to tired)

good mornings
80kgx4
85kgx4
90kgx4
95kgx4

 

[Dustin07]

I didn't even realize you had an oly event, that's awesome. you catch the bug? gonna hit another one?

first oly event I did I totally screwed up my snatch numbers cause i'm used to lifting in lbs and we had to do kg. so I ended up snatching like 20lbs below my PR lol.

 

[Warsheeper]

yeah, next one is in october and regionals in november, then powerlifting nationals in december, i won't get bored lol

i failed miserably in the first event but life goes on lol yeah kg to lb is not fun that's why i'm not calculating anymore

 

[Warsheeper]

power snatch
60kgx2
65kgx2
70kgx2x3

cleans
69kgx3
81kgx3x2
92kgx3x2

snatch high pulls
80kgx4x4

squats
102kgx4
119kgx4x2
128kgx4

dips
+50kgx4x4

curls, abs

 

[Warsheeper]

snatch
60kgx3
70kgx3x2
80kgx3x2

power hang clean(hang from above knee)
69kgx4
75kgx3x2
81kgx3x2

jerks
69kgx3
81lgx3x2
92kgx3x2

clean pulls
92kgx4x4

close grip bench
110kgx3x2
115kgx3
120kgx3@7,5

GHR, AB wheel, hypers

 

[Warsheeper]

power snatch
63kgx3
66kgx3x2
71kgx3x2

clean + jerk
70kgx1+3
82kgx1+3x2
93kgx1+2x2

snatch pulls
86kgx3x4

frontsquats
82kgx3
96kgx3x2
109kgx3x2

MP
70kgx3
73kgx3x4

leg curls, abs