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Warsheepers Pain Train Workoutlog

snatch
61kgx2
71kgx2
76kgx2
81kgx2

power clean
70kgx3
75kgx3
82kgx3x2

high bar squat
103kgx3
120kgx3
138kgx3
146kgx2

clean pulls
93kgx3x5

dips
+50kgx4x3
+55kgx4

hypers, abwheel
 
hang power snatch
61kgx3
66kgx3x2
71kgx3x2

clean + jerk
70kgx3+1
81kgx3+1x2
93kgx3+1x2

highbar squat
103kgx4
120kgx4
138kgx3x3

RDL
150kgx4
160kgx4
165kgx4
170kgx4

close grip bench
120kgx3x2
122,5kgx3
125kgx3

abs
 
Seems like you are really concentrating on the Oly lifts. You have another meet coming up soon.
 
yeah, we have a 9 week plan for our competition with every single set, weight, rep calculated out, so far it's going great and no missed lifts, only the bench, dips and RDL are done outside of the plan, i have the feeling that my squat will really go up when i'll start to use the belt and knee sleeves again
 
hangsnatch
61kgx3
71kgx3x2
81kgx3x3

power clean
71kgx4
77kgx4x2
83kgx3x2

jerks from back
71kgx4
77kgx4x2
83kgx3x2

snatch pulls
81kgx4x4

frontsquats
83kgx4
98kgx4x2
110kgx4x2

bench
120kgx3x4

the workout was brutal, not because of the volume or anything but on friday i aggravated my lower back/hip (l5/s1) and everything hurts, getting down to the bar, sitting down, standing up, but my movement is not restricted, it just hurts, we suspect to much tension and extremely shortened hip flexors and maybe over active glutes
 
Warsheeper said:
hangsnatch
61kgx3
71kgx3x2
81kgx3x3

power clean
71kgx4
77kgx4x2
83kgx3x2

jerks from back
71kgx4
77kgx4x2
83kgx3x2

snatch pulls
81kgx4x4

frontsquats
83kgx4
98kgx4x2
110kgx4x2

bench
120kgx3x4

the workout was brutal, not because of the volume or anything but on friday i aggravated my lower back/hip (l5/s1) and everything hurts, getting down to the bar, sitting down, standing up, but my movement is not restricted, it just hurts, we suspect to much tension and extremely shortened hip flexors and maybe over active glutes
Click to expand...

I'd be interested in knowing if you can pinpoint where the pain is and how that goes for you. Mine is right where you would wear a belt on the left side above the glute. also tied into L5/S1 i've been told.
 
Invalid Link Removed here you should see it pretty well, had my teammates perform some chinese weightlifter massage on me(step on everything muscle related) and the only thing that was tight and hurting was my left hip flexor and after about 3 minutes of applied pressure the lower back felt waay better

power snatch
61kgx2
66kgx2x2
71kgx2x2

cleans
71kgx4
83kgx4x2
94kgx3x2

jerks
71kgx3
77kgx3x2
83kgx3x2
 
ah,
mine is definitely different then. mine starts at the concentrated x. if i'm wearing a weight belt, it starts just under the bottom of the belt, then stretches a bit.


Invalid Link Removed
 
snatch
61kgx2
71kgx2
81kgx2
86kgx2x2

power clean + jerk
72kgx3+3
77kgx3+3
83kgx3+3

clean deadlifts
100kgx4x4

had squats after that on my plan but my back could not handle them, even unracking 80kg hurt

MP
75kgx2x4
 
ok, i think i need a few days off lol, yesterday really aggravated my back/hip, getting out of bed was an ordeal and getting up from the floor after foam rolling lol
 
power snatch + OH squat(full depth squatting hurt so i only got to about parallel)
61kgx3+3
66kgx3+3
71kgx3+3

power cleans(we had cleans on the plan but like i said, squatting hurt)
71kgx2
83kgx2
94kgx2
100kgx1(caught it a bit low, but still was a good power clean, that stung in my back a little that's why mentally i couldn't do a second rep)
considering the back thats very good cause i didn't adjust the weight from full to power clean

snatch grip high pull
81kgx4x4

dips
bwx8
+20kgx4
+40kgx4
+60kgx4 PR
+70kgx2 PR
dips with bodyweight i'm coming for you
 
yes definetly, already worlds apart

power snatch + OH squat
61kgx3+2
71kgx3+2
74kgx3+2 PR

hang power clean
71kgx3
77kgx3
83kgx2x2

jerks
71kgx3
77kgx3
83kgx3x2

clean pulls
94kgx3x2
100kgx2x2

squats
104kgx3
121kgx3
138kgx0(the weight hurt my lower back)

so, considering i almost felt like puking on thursday when i squatted 104kg for one, today was nice progress

GM
40kgx6x4

CG bench
120kgx2
125kgx2
130kgx1
130kgx1(competition grip)
 
I'm finding that really firing my glutes harder is relieving my back pain big time during deads and squats...

I can relate to your pain buddy. in June a 135lb deadlift made me feel like puking. the stress of not being able to pick up even 95lbs with good weight was honestly starting to crush me. hang in there.
 
power hang snatch
61kgx3
66kgx3
71kgx3x2

clean + jerk
71kgx3+1
83kgx3+1
94kgx3+1

snatch high pull
86kgx3x4

frontsquat
83kgx3
96kgx3
110kgx3
110kgx1(back hurt here so i dropped it)

dips
bwx6
+25kgx4
+50kgx4
+60kgx3x3
 
snatch
61kgx2
71kgx2
81kgx2x2
86kgx2

clean
71kgx2
83kgx2
94kgx2x3

jerk
71kgx2
83kgx2
94kgx2x3

MP
70kgx3x4

hip thrusts, planks, side planks, reverse hypers

squats and RDL's hurt in my back so i did not do them
because my hip flexors are so tight my glutes and abs fire late and that's what might be hurting my back
 
Warsheeper said:
because my hip flexors are so tight my glutes and abs fire late and that's what might be hurting my back
Click to expand...

I'm sorry man. after 9 months of back pain keeping me from deadlifing, cleaning, snatching, or squatting... I feel really bad for you. your conclusion about glutes not firing sounds a lot like my issue though. When I really focus on getting my glutes involved my deads and squats dont hurt AT ALL. I find its hard for me to really get them firing on the decent, but standing up with weight is easier.

focusing on curling my big toe while squatting is helping big time. I hope yours heals quicker than mine did.
 
hang power snatch
63kgx3
66kgx3
71kgx3x2

power clean + jerk
71kgx3+2
77kgx3+2
83kgx2+2x2

snatch pulls
82kgx4x4

MP
75kgx2x3
77kgx2

pit shark squats, bench rows, curls, planks

got a massage today and requested that my hipflexors get worked too, they are so brutally tight that this really might be the issue, doesn't matter how hard i voluntarily flex my glutes, flexing and working against the weight is the difference, but i think i'm on the right path with all the things i do for my back
 
snatch
61kgx2
71kgx2
81kgx2
87kgx2
91kgx1

clean + jerk
71kgx2+2
83kgx2+2
94kgx2+2
100kgx2+1
106kgx1+1

clean pulls
106kgx2x4

bench
120kgx3
125kgx2x4
 
powersnatch
61kgx3
66kgx3
71kgx3x3

power clean
71kgx3
77kgx3
83kgx3x3

jerks
71kgx2
83kgx2x3

squats
104kgx3
121kgx3
138kgx3
147kgx1(hurt to much so i could only do one)

MP
75kgx2
77kgx2
80kgx1
60kgx8

pullups, pistol squats, abs
 
and now i know how not to film videos lol

[video=youtube;hZP5g1imDo4]https://www.youtube.com/watch?v=hZP5g1imDo4[/video]

[video=youtube;B7ZeD42_OKk]https://www.youtube.com/watch?v=B7ZeD42_OKk[/video]

[video=youtube;6gSKUgKiG2Q]https://www.youtube.com/watch?v=6gSKUgKiG2Q[/video]
 
i like the use of the eccentric movement on the jerk. I read a while back that a lot of us lose out on the benefit of the eccentric training now that we have bumper plates and can just dump the weight after each rep. ever since then I've tried to bring the bar back to my shoulders even after heavy jerks or push press.

hows the back?
 
i use the eccentric mostly because i'm scared to let the weight fall on my shoulder and hurt myself lol i jerk with an open grip

back is better but the pain is more local on my SI joint, still have to be careful but worlds apart from bevore, yesterday i should've done front squats before bench but it hurt in my right glute from the SI issue
 
yesterdays session, everything felt super heavy

snatch
61kgx2
71kgx2
82kgx2
87kgx2
92kgx0(tried 3 times)
82kgx2
87kgx2
92kgx0(tried 2 times)

C&J
71kgx2+1
83kgx2+1
94kgx2+1
100kgx2+1
106kgx1
94kgx2+1
100kgx2+1
106kgx1

snatch pulls
92kgx2x4

paused competition bench
110kgx3
120kgx3
125kgx3
 
power snatch
61kgx2
66kgx2
71kgx2
77kgx1
66kgx2
71kgx2

power clean + jerk
71kgx2+1
77kgx2+1
83kgx2+1
89kgx1
77kgx2+1
83kgx2+1

clean grip high pull
100kgx3x4

squats
98kgx2
109kgx2
128kgx2

MP
70kgx2
75kgx1
80kgx1
85kgx0(would be over bodyweight)

abs
 
snatch
61kgx2
71kgx2
82kgx2x2

clean + jerk
71kgx2+1
83kgx2+1
94kgx2+1x2

snatch grip high pull
92kgx2x4

squat
96kgx1
112kgx1
128kgx1(minor pain)

good mornings
20kgx5
40kgx5x3

dips
+50kgx4
+60kgx3
+25kgx8x3

pullups, abs, curls
 
Snatch
60kg
70kg
80kg
85kg
90kg
95kg PR
85kg
90kg

C&J
70kg
82kg
94kg
99kg
105kg
111kg PR(First try was a fail, second pressout)
99kg
105kgx0(failed twice)

Frontsquats
70kgx2
84kgx2
93kgx2
100kgx2
113kgx2
119kg
113kgx2

Clean pull
105kgx2x4

Pushpress
70kgx3
76kgx3
82kgx2x3

Abs, glutes

Bw this morning was 83,1kg
 
yes, the pain is more local now, right SI joint, everything that resembles a stretched glute + flexion or full extension is not good, the rest is fine
 
that's a LOT like mine. i'm interested in seeing if you have particular rehab movements you do to fix that. i'm finding massive glute activation is helping big time. really squeezing the ass together through squats and deads is a big help. it eliminates that pain at full extension.

but takes massive focus while lowering the squat and lowering into the deadlift position.
 
[video=youtube;FDmmeh4jNJU]https://www.youtube.com/watch?v=FDmmeh4jNJU[/video] this helps alot and like you do glute activaiton but i will lie on my stomache and flex the glutes as hard as possible till i feel it crack in my SI joint
 
power snatch
60kgx2
65kgx2
70kgx2
75kgx1
70kgx2

power clean + jerk
70kgx2+1
76kgx2+1
83kgx2+1
88kgx1+1
83kgx2+1

squats hurt today, so no squats

paused bench
110kgx3
115kgx3@8
105kgx3x6(3 second pause on these)

pallof presses
 
so last saturday was our latest weightlifting competition but i was sick and in bed from the saturday before till friday and went into the competition still half sick, considering all that i'm pretty happy with the results

[video=youtube;l2zPR2bkTNo]https://www.youtube.com/watch?v=l2zPR2bkTNo[/video]

[video=youtube;TP4ol36F0_8]https://www.youtube.com/watch?v=TP4ol36F0_8[/video]

[video=youtube;fkuGJEL3yfE]https://www.youtube.com/watch?v=fkuGJEL3yfE[/video]

[video=youtube;lYdIVKtZScA]https://www.youtube.com/watch?v=lYdIVKtZScA[/video]

the competition was without weightclasses, sinclair points only, i got 5th place with 2 points behind the 3rd place
 
[video=youtube;c_4aHfIVh2s]https://www.youtube.com/watch?v=c_4aHfIVh2s[/video]

[video=youtube;tR7kyLq81Rc]https://www.youtube.com/watch?v=tR7kyLq81Rc[/video]
 
really impressed man, been watching you lift for so long, its awesome to see you on stage now. standing up with that clean made the front squat look light for you! and a power jerk no less.

I'm surprised you lift in glasses though, i need glasses legally now but I always wear contacts because they drive me crazy in sports.
 
my glasses are really light so i don't really notice them + i'm super blind without them

thanks :) but standing up is the hardest thing for me on the C&J, almost all of our guys do power jerks because it allows less errors than the split jerk with bar forward travel
 
on saturday the 12 we had the regional championships in weightlifting, got 4th place in the below 85kg class, 1kg behind third, weighed in at 81,7kg
succesfully snatched 96kg, with 100 i used to much strenght and shot the weight over me
106kg succesfull C&J, with 111kg i had the same problem as with the snatch, i pushed the bar to high on the jerk and the weight came crashing down, bending my elbows sligtly, so i pressed out, raised the weight to 116kg, easy clean(PR) but i jumped forward on the jerk so i didn't get it

with today started the hypertrophie phase, lots of volume

planks
bwx30sec
+10kgx30sec
+20kgx30sec

snatch pull under
40kgx3
45kgx2
50kgx2x5

snatch pull + snatch
40kgx2+1
45kgx2+1
50kgx2+1x3

snatch deadlift paused(paused above knee and mid shin for 3 sec each on the negative)
75kgx3x4

squats
80kgx12
104kgx12x2

SSB good mornings
90kgx8x2

i hate squats for reps, mega brutal
 
Thanks :)

Pallof press
22,5kgx8x3

Pullups ss military press
Bwx8/65kgx4x2
Bwx8/68kgx4

Chinese db rows ss Dips
30kgx12/+10kgx12
30kgx12/+15kgx12x2

Jerk supports
84kgx4
96kgx4
102kgx4x2

Db flies ss hammercurls 3sets

Core rotation work
 
wed.

ab wheel
3 sets of 8

frontsquats(with lifting straps)
78kgx6
85kgx6
91kgx6x3

hang snatch(above knee)
40kgx3
45kgx3
50kgx3x3

clean pull under
48kgx3
54kgx3
60kgx3x3

snatch deadlifts
75kgx4x4

RDL
120kgx8
130kgx8

bodyweight split squats
8x3

crunches
 
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