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Warsheepers Pain Train Workoutlog

today

russian twists
8x12
12x12
16x12

frontsquats(with lifting straps)
78kgx3
91kgx3
104kgx3x4

close grip bench superset bench row
90kgx8/40kgx12
95kgx8/40kgx12x2

jerk supports
84kgx3
96kgx3
108kgx3x3

chinese DB rows
40kgx8
45kgx8
50kgx8
55kgx8

machine curls
4 sets
 
snatch
50kgx2x2
60kgx2x4

C&J
60kgx2x2
72kgx2x4

RDL
130kgx8
140kgx8

split squats
bwx12x3

lying leg curls
45kgx8x2
40kgx8
35kgx8

core, rotation work
 
planks
+25kgx30secx3

snatch down under
45kgx2
50kgx2
55kgx2x5

pull + snatch
45kgx2+1
50kgx2+1
55kgx2+1x4

snatch deadlift with 2 stops
80kgx3x5

back squat
80kgx10
96kgx10
112kgx10x3

SSB good mornings
90kgx8
100kgx8
110kgx8

leg raises
12x3
 
pallof press
3 sets of 8

pullups superset military press
+15kgx7/70kgx4
+15kgx7/65kgx4
bwx7(tempo)/65kgx4x2

chinese DB rows ss dips
30kgx12/+20kgx12
35kgx12/+20kgx12
40kgx12/+20kgx12
40kgx12/bwx12(tempo)

jerk supports
84kgx4
96kgx4
102kgx4
108kgx3x3
 
ab wheel
8x3

hang snatch
45kgx3
50kgx3
55kgx3x4

clean down under
55kgx3
60kgx3
66kgx3x4

snatch deadlift 2 stops
80kgx2x6

RDL
140kgx8
150kgx8
155lgx8

split squats
bwx8x4
 
i feel it sometimes but no real pain anymore :) today i "healed" my back i think haha on the RDL's i only go to below the knee/mid shin and with the last set my lower back made a huge cracking sound on the turning point

but i started to actively work my QL's and hip flexors and alternating the work set with stretches
 
this sunday is my next competition, powerlifting nationals, but i didn't really prepare because of the injury, so i'll just see what i can do beltless and with only the 5mm rheband sleeves, so far the bulk life is good to me haha, forcing lots of food down and sitting around 87-88kg at the moment(lets not forget, 3 weeks ago i was at 81,7kg)
 
Warsheeper said:
i feel it sometimes but no real pain anymore :) today i "healed" my back i think haha on the RDL's i only go to below the knee/mid shin and with the last set my lower back made a huge cracking sound on the turning point

but i started to actively work my QL's and hip flexors and alternating the work set with stretches
Click to expand...

that's great! good look at the competition this weekend, looking forward to the results. you and I are weighing in at almost exactly the same now. i'm at 80kg, or 176 freedom pounds.
 
thanks :) usually i compete in the below 83(PL) or below 85(WL) class but since i'm not able to place in the top 3 i thought **** cutting down 2-3 kgs and go to the below 93 class :D

for the 83 i would've needed a +600kg total for placing so now i'm gunning for around 500 beltless and sleeveless for the lulz :D
 
Warsheeper said:
this sunday is my next competition, powerlifting nationals, but i didn't really prepare because of the injury, so i'll just see what i can do beltless and with only the 5mm rheband sleeves, so far the bulk life is good to me haha, forcing lots of food down and sitting around 87-88kg at the moment(lets not forget, 3 weeks ago i was at 81,7kg)
Click to expand...
Hope you do great. You sure are pumping out the competitions.
 
2.12

Russian twists
12x3

Frontsquats
78kgx3
91kgx3
104kgx3
111kgx3x4

Close grip bench super Set benchrow
95kgx8/65kgx12x4

Jerk supports
84kgx2
96kgx2
108kgx2
114kgx2x4

Chinese db rows
55kgx8
60kgx8x3
 
3.12

Snatch
50kgx2
60kgx2
65kgx2x5

Clean&Jerk
60kgx2
72kg2
78kgx2x5

RDLs
60kgx8x4

Squats with the bar

Bench with the bar
 
4.12
Comp day

Very Happy with the results
Squat
170kg good lift
180kg good lift tied old competition PR
185kg fail, i Fell slightly forward coming up

Bench
125kg red lighted, ass came up
125kg good lift, new competition PR
130kg fail, pressed towards my head to early

Deadlift
200kg good lift
212,5kg red lighted, shoulders weren't locked back enough
220kg good lift

525 kg total in the sub 93kg class got me 14th place

Considering my injury and zero prep, i squatted and deadlifted 160kg once in the last 3 weeks and before that 8 weeks no Deadlifts and no really heavy back Squats i'm Very satisfied, the goal was 500total which i surpassed
 
thanks :)

todays session
planks
+25kgx30secx4

snatch down under
50kgx2
55kgx2
60kgx2x5

pull + snatch
50kgx2+1
55kgx2+1
60kgx2+1x5

snatch deadlift(2stops)
85kgx3x6

back squats
120kgx10x4

SSB good mornings
110kgx8x4
 
6.12

Pallof press
32kgx8
36kgx8x2
41kgx8

Pullups ss military press
+5kgx7/65kgx4
+5kgx7/68kgx4x3

Chinese db rows ss Dips
50kgx12/+25kgx12
50kgx12/+20kgx12x2
50kgx12/+15kgx12

Jerk supports
84kgx3
96kgx3
102kgx3
108kgx2x4
 
7.12

Ab wheel
Bwx8x4

Front Squat
78kgx5
85kgx5
91kgx5
98kgx5x5

Hang Snatch
50kgx3
55kgx3
60kgx3x4

Clean down under
60kgx3
66kgx3
72kgx3x4

Snatch Deadlifts 2 stops
85kgx2x6

RDLs
120kgx8x4

Split Squats
Bwx8x4
 
front squats
76kgx3
85kgx3
92kgx3
104kgx3
111kgx3x5

close grip bench ss bench row
90, 92.5, 95, 97.5kgx8/60kgx12

jerk supports
78kgx2
96kgx2
108kgx2
120kgx2x4

chinese DB rows
60kgx8
65kgx8
70kgx7
75kgx8

accessories
 
chinese DB rows

Had to google those. Just looks like a normal row without a bench for support but can see where it would require extra muscles to fire since the support is no longer there.
 
snatch
50kgx2
60kgx2
70kgx2x6

C&J
60kgx2
72kgx2
84kgx2x6

RDL
160kgx8
140kgx8x3

split squats
bwx12x4

lying legcurls
45kgx8x4
 
Invalid Link Removed first squat from comp
Invalid Link Removed second squat
Invalid Link Removed third attempt

Invalid Link Removed first bench attempt
Invalid Link Removed second bench
Invalid Link Removed third attempt

Invalid Link Removed first deadlift
Invalid Link Removed second attempt
Invalid Link Removed third deadlift
 
those are great videos, and looks like a really well pulled together Meet. was this 525kg total a competition PR? It seems like all three of your lifts are higher than you hit in previous comps, was the deadlift not quite a PR?
 
snatch
50kgx2x2
60kgx2x4

C&J(on the first rep i did power jerks, on the second squat jerks)
60kgx2x2
72kgx2x4

frontsquats
104kgx3x4

RDL
140kgx8x2

split squats
bwx12x3

lying leg curls
41kgx8
45kgx8x8
 
Planks
25kgx30sec
30kgx30sec
40kgx30sec

Muscle Snatch
30kgx4
35kgx4
40kgx4x2
50kgx4

Hang pulls + hang Snatch 2+1
40kg
45kg
50kgx5

Snatch Deadlifts 2 pauses
80kgx3x4

Squat
120kgx10x3

Ssb good morning
110kgx8
130kgx8

GHR
Bwx8x3

Reverse Squats
3 sets

Playing around in the rings with some Muscle up attempts
 
Pallof press
32kgx8
36kgx8
41kgx8

pullups ss push press
+8kgx8/70kgx6
+12kgx8/75kgx6
+12kgx8/78kgx6

chinese DB rows ss dips
70kgx8/+15kgx12
70kgx8/+18kgx12
70kgx8/+20kgx12

jerk supports
85kgx4
97,5kgx4
105kgx4x2

ring pullups
handstand pushups
nautilus pullover machine ss ring pushups
curls
 
ab wheel
bwx8x3

front squats with straps
80kgx5
90kgx5
100kgx5x3

snatch down under
40kgx3
45kgx3
50kgx3x3

hang clean
60kgx3
66kgx3
72kgx3x3

clean deadlift(2 stops)
84kgx4x4

split squats
+8kgx10
+12kgx10x2
 
Never front squat because I always have trouble holding the bar but I might try his way and see if it works for me.
 
russian twists
20kgx12x3

paused front squat with straps(paused for 2 seconds)
85kgx3
90kgx3
100kgx3x3

snatch squat(you pushpress the weight up but with a slight jump, then you actively catch the weight and perform and overhead squat)
45kgx3
50kgx3
55kgx3x3

close grip bench ss bench row
90kgx8/60kgx10
95kgx8/65kgx10
100kgx8/70kgx10

trapi Invalid Link Removed
45kgx12x2
50kgx12

a few muscle up attemps
ring pullups
nautlius pullover
incline flies
 
snatch
60kgx2x2
65kgx2x4

C&J
72kgx2x2(power jerk, spuat jerk)
78kgx2x4(power jerk, spuat jerk, only on the last set i did both with powerjerks cause the squat jerk is super tiering)

RDL
150kgx8
160kgx8

split squats
+12kgx12x3

hyperextensions
+10kgx10x3(holding the extre weight around face level so i have bad levers and therefore need to use more strength)

DB laterals
incline DB curls
 
Warsheeper said:
what bothers you with the front rack hold? wrist, elbows or overall mobility?
Click to expand...

I tried the cross arm hold and the bar always slips when I get heavy and tried the under grip and kills my wrists. The video is under grip but he is also a lot further out. So once I can squat again will try that.
 
try to actively push your elbows up and to keep your wrist straight with the lifting straps, that helps a bit, but with lighter weights, the bar will hover above your shoulders
 
planks
40kgx30sec
50kgx30secx2

muscle snatch
35kgx4
40kgx4
45kgx4x4

snatch pull(hang) + hang snatch
45kgx2+1
50kgx2+1
55lgx2+1x5

snatch deadlift(2 stops)
85kgx3x5

squats(had no endurance today and entire mid section felt weak)
96kgx10
112kgx10
120kgx8
130kgx5,3
110kgx7

SSB good mornings
80kgx8
100kgx8x2
 
so, after all the holidays i need to diet a bit lol, need to get my sinclair score back :D
right now sitting at around 200lbs, need to lose around 17 pounds till the end of march, easy peasy
 
Warsheeper said:
so, after all the holidays i need to diet a bit lol, need to get my sinclair score back :D
right now sitting at around 200lbs, need to lose around 17 pounds till the end of march, easy peasy
Click to expand...

lol i don't think you're the only person feeling that way.
 
pullup ss push press
+12kgx8/75kgx6
+16kgx8/78kgx6
+16kgx8/80kgx6
+16kgx8/82kgx6

chinese DB rows ss dips
50kgx8/+20kgx12
50kgx8/+22kgx12
50kgx8/+25kgx12
60kgx8/+27kgx12

jerk supports
85kgx4
96kgx4
102kgx4
105kgx4x2

muscle up attempts x3 + ring pullups
nautilus pullover ss ring pushups
DB spidercurls
some ring dips and pullups
 
muscle up on bar or rings? everyone tells me they make the rings first but I hit the muscle up on the bar first and it took me a long time to figure it out on the rings. there's a lot of progressions to help practice though.
 
rings, i basically have the same problem with both, i get to the transitioning point and i can hold that position but i never quite got to the point where my center of gravitiy is in front of the bar or the shoulder so i can't really press because my elbow is behind me and not pointing up, but i have to really start to get used to the false grip(strict muscle ups only, i don't care about the cheat ones)
 
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