Warsheepers Pain Train Workoutlog

[Dustin07]

yes false grip will help a lot with that. once i figured out false grip I could do strict muscleups on both the bar and the rings, no problem. and then a quick flick at the top to press my chest through. I think the old que was "nose to toes" basically a mental que to remember to throw your head through the rings once your at the top. but false grip is huge.

i used to do this to build the false grip strength, except i'd hang from only one hand instead of both for like 10 seconds at a time. its really hard at first but once you get the feel for it, its not so bad. i think it helped me.

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[Warsheeper]

thanks, i will give that one a try on friday, maybe even try some pullups like that lol but i have a hard time extending my arm with the false grip, my left tri and forearm are somewhat banged up(it occured while i was sick so no training injuries) and that position feels horrible on the elbow, so we will see, right now i start the muscle up with bend arms haha

 

[Dustin07]

thanks, i will give that one a try on friday, maybe even try some pullups like that lol but i have a hard time extending my arm with the false grip, my left tri and forearm are somewhat banged up(it occured while i was sick so no training injuries) and that position feels horrible on the elbow, so we will see, right now i start the muscle up with bend arms haha

i have the same issue, if I'm doing false grip muscle ups its really hard for me to get full extension in the bottom for legal reps. if I turn my knuckles out at bottom it extends my arms better though.

 

[Warsheeper]

friday i will try it again, maybe i'll get it on that day but i tend to drift away from my body with the rings in the transitioning point, if i can fix that maybe it'll work

front squats with straps
80kgx5
85kgx5
90kgx5
100kgx5x4

high hang snatch(snatch down under)
40kgx3
45kgx3
50kgx3x4

hang clean
60kgx3
66kgx3
72kgx3
78kgx3x4

clean deadlift(2 stops)
85kgx4x4

split squats
+10kgx10
+12,5kgx10
+17,5kgx10

leg curls
41kgx8
45kgx8
50kgx8

reverse squats
x10
+5kgx10x2

 

[Warsheeper]

russian twists
20kgx12
24kgx12x2

paused front squat(2 count pause)
85kgx3
90kgx3
100kgx3x4

snatch squat(push press into overhead squat but not a snatch balance)
50kgx3
55kgx3
60kgx3x3

close grip bench ss bench row
95kgx8/60kgx10
100kgx8/65kgx10x2
95kgx8/70kgx10

trapi
40kgx12
50kgx12x3

ring dips ss supported muscle up transitions
inverted ring rows with false grip
curls
finger extensions Invalid Link Removed (we have the iron mind finger extension bands)
hammer curls
nautilus pullover
L ring pullups
reverse sz curls
(about 30-45 mins of supplementary work)

 

[Warsheeper]

snatch
60kgx2x2
65kgx2x2
70kgx2x4

C&J
72kgx2x2
78kgx2x2
82kgx2x4

RDL
140kgx8
150kgx8
160kgx8
170kgx4
140kgx8

split squats
+24kgx12
+32kgx12
+24kgx12x2

hypers with resistance bandx10x4

reverse squats
+10kgx10x3

 

[Warsheeper]

planks
40kgx30sec
45kgx30sec
50kgx30sec

muscle snatch
30kgx4
35kgx4
45kgx4
50kgx3x4

hang pull + hang snatch
40kgx2+1
50kgx2+1
55kgx2+1
60kgx2+1x4

snatch deadlift(2 stops)
90kgx3x5

squat(i lowered the weight a bit to get more control on the movement and not bounce or try to squat with my back and hips)
112kgx8x2
100kgx10x3

SSB good mornings
70kgx8
90kgx8
110kgx8
130kgx8

hip thrusts
reverse squats

 

[Warsheeper]

pallof press
3x8

pullup ss push press
+12kgx8/75kgx6
+16kgx8/78kgx6
+18kgx8/80kgx6
+18kgx8/82kgx6
+16kgx8/78kgx6

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

jerk supports
85kgx4
97,5kgx4
102,5kgx3
110kgx3x3

nautilus pullover
lower trap work
forearm extensions, finger extensions
EZ fat bar reverse curls

 

[Warsheeper]

ab wheel
bwx8x3

front squats(no straps but finally i can hold a full grip with them, so win!)
78kgx6
85kgx6
91kgx6
104kgx6
91kgx6x3

high hang snatch(snatch down under)
40kgx3
50kgx3
55kgx3
60kgx3x4

hang clean
60kgx3
66kgx3
72kgx3
78kgx3
84kgx3x4

clean deadlift(2 stops)
96kgx3x5

split squats
+20kgx10
+30kgx10
+40kgx10

hip thrusts

 

[Warsheeper]

yesterday

front squats(paused for a 2 count)
85kgx3
91kgx3
98kgx3
105kgx3x3

snatch squat
50kgx3
55kgx3
60kgx3
70kgx3x3

close grip bench ss bench row
100kgx8/60kgx10
100kgx8/70kgx10x4

trapis
40kgx12
50kgx12x2
45kgx12x2

nautilus pullover ss forearm extensions
finger extensions

 

[Warsheeper]

snatch
60kgx2x2
65kgx2x2
70kgx2x2
75kgx2x2

C&J
72kgx2x2
78kgx2x2
84kgx2x2
90kgx2x2

RDL
140kgx8
150kgx8
160kgx8
170kgx8(PR i think)

split squats(front foot elevated)
+12kgx12x4

hypers
bwx10
+10kgx10
+15kgx10x2

 

[dapack]

Congrats on the PR!!!

 

[Warsheeper]

thanks didn't really expect to get the reps that "easy" with the RDL's we try to do the set @7(3 more reps in the tank) and especially after the whole ordeal with the back, made me happy

 

[Warsheeper]

plank
50kgx30sec
55kgx30sec
60kgx30sec
50kgx30sec

muscle snatch
40kgx4
45kgx4
50kgx4
55kgx3x4

snatch pull(from hang) + snatch(hang)
50kgx2+1
55kgx2+1
60kgx2+1
65kgx2+1x4

snatch deadlift(2 pauses)
80kgx3x2
90kgx3x2
100kgx3x2

back squat
120kgx8
107kgx8x4

SSB good morning
110kgx8
130kgx8
140kgx8
120kgx8
110kgx8

pit shark squats
crunches

 

[dapack]

Looks like a very long workout.

 

[Warsheeper]

yeah, luckily it's the last week of this phase, the volume is insane, took me around 3 1/2 hours to finish

 

[Warsheeper]

pallof press
8x4

pullups ss pushpress
+16kgx8/70kgx6
+20kgx8/75kgx6
+20kgx8/80kgx6
+20kgx8/83kgx6
+20kgx8/83kgx5
+16kgx8/75kgx6

chinese DB rows ss dips
60kgx8/+20kgx12
60kgx8/+24kgx12
65kgx8/+28kgx12
65kgx8/+24kgx12
70kgx8/+24kgx12
70kgx8/+20kgx12

jerk supports
85kgx4
97,5kgx4
102,5kgx4
108kgx3
115kgx2x2

nautilus pullovers
forearm work
DB hammer curls

 

[Warsheeper]

ab wheel
bwx8x4

paused front squat(3 sec pause)
85kgx3
91kgx3
98kgx3
104kgx3
111kgx3x3

high hang snatch(snatch down under)
50kgx3
55kgx3
60kgx3
65kgx3x3

hang clean
60kgx3
72kgx3
78kgx3
84kgx3
90kgx3x3

clean deadlifts(2 stops)
94kgx3x3
106kgx3x3

split squats
+24kgx10
+32kgx10
+40kgx10

hip thrusts

 

[Warsheeper]

russian twists
24kgx12x4

frontsquats
91kgx5
98kgx4
104kgx3
111kgx6
98kgx6x4

snatch quat
50kgx3
60kgx3
65kgx3
70kgx3
75kgx3

close grip bench ss bench row
105kgx8(PR)/60kgx10
95kgx8/70kgx10x5

trapi
60kgx12
65kgx12
70kgx12x2
65kgx12x2

nautilus pullover
core
stretching

 

[Warsheeper]

snatch
60kgx2
65kgx2
70kgx2x2
75kgx2x2
80kgx2x2

C&J
72kgx2
78kgx2
84kgx2x2
90kgx2x2
96kgx1x3

RDL
175kgx8(PR)
150kgx8
140kgx8x3

split squats
24kgx12
32kgx12x2
24kgx12x2

hypers
+10kgx10
resistance band +10kgx10x4

 

[Dustin07]

do you have another comp in mind?

 

[Warsheeper]

mc gill crunch
4 sets

muscle snatch
40kgx3
45kgx3
50kgx3

snatch
60kgx3
65kgx3
70kgx2x2

snatch pull
80kgx3x3

squat
90kgx8
105kgx8
112,5kgx8
120kgx8x2

SSB good mornings
70kgx10
90kgx10
100kgx10

a few sled pushes

 

[Warsheeper]

mid march beginning of april are the powerlifting regionals
in may weightlifting one of the national league fight
in september i think is the next national league match
october the national league finals, the week after the weightlifting nationals
in november the weightlifting regionals
and december powerlifting nationals

 

[dapack]

Congrats on PR!!!

 

[Warsheeper]

pallof press
3x8

pendlay row ss dips
70kgx10/+40kgx6
80kgx10/+45kgx6
90kgx10/+45kgx6

jerk dips
96kgx3
102kgx3
108kgx3x2

jerks
72kgx2x2
78kgx2x2
84kgx2x2

nautilus pullover ss standing bench machine
facepulls
reverse curls

 

[Warsheeper]

ab wheel
bwx8x3

high hang snatch(snatch down under)
50kgx3
55kgx3
60kgx2x2

clean
60kgx3
78kgx3
84kgx2x2

paused front squats
70kgx3
84kgx3
91kgx3x3

split squats
+30kgx10
+35kgx10
+40kgx10

hypers
+10kgx12x3

 

[Warsheeper]

dead bugs
3 sets

press from jerk position
60kgx3
65kgx3x2

push press ss pullups
75kgx5/+16kgx8
78kgx5/+16kgx8
80kgx5/+16kgx8

trapis
80kgx8
90kgx8
100kgx8
110kgx8

close grip bench
110kgx3
115kgx3
120kgx2

nautilus pullover
cable row
hammer curls

 

[Warsheeper]

russian twist
24kgx12x3

hang snatch
50kgx3
55kgx2
60kgx2x2

high hang clean(clean down under)
60kgx3
66kgx2
72kgx2x2

clean pulls
96kgx3x3

muscle up, made it on the second try today! after 3 weeks not trying but luckily in my gym i have the perfect tools, lots of heavy pullups, heavy ass dips and most importantly and which i credit the success to, the nautilus pullover!

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not the exact model, but you get the gist of it

 

[dapack]

You have an awesome gym. Wish I had one even half as good.

 

[Warsheeper]

well, it's not cheap that's for sure, but worth every bit!

 

[Warsheeper]

box jumps
5 sets of 2

snatch
60kgx2
65kgx2x2
70kgx2x3

C&J
72kgx2
78kgx2x2
84kgx2x3

frontsquats
85kgx3
90kgx2
100kgx2x3

RDL
170kgx6
180kgx6x2
150kgx6

hypers
+10kgx10x4

nautilus
laterals
machine curls
machine reverse flies

 

[Warsheeper]

and a little post workout triceps flex

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[Warsheeper]

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[Dustin07]

dang i never even thought of the pull over to transition into muscle ups, lol.

 

[Warsheeper]

dang i never even thought of the pull over to transition into muscle ups, lol.

Really? I always thought of it as the missing Link, but with DB's you miss the end range, so it was useless in that regard

 

[Dustin07]

looking thick in those pictures! I don't know how you lift in glasses. I have to wear my contacts legally but I get annoyed if I try to wear glasses while I'm doing sports.

yeah pull overs never really occurred to me. I did a lot of different transitions though one I liked was like what you see here with the guys feet on a box. you can start from the ground, then a 45lb plate, two plates, a small box, a big box etc. the higher your feet get the harder it gets.

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[dapack]

What is your weight at right now? You look really big. Also how tall are you?

 

[Warsheeper]

Thanks
A little under 190 lb and around 5'8
Need to cut tough because i need to be at 183lb mid march

 

[dapack]

Thanks
A little under 190 lb and around 5'8
Need to cut tough because i need to be at 183lb mid march

That is a lot of time. If you have early weigh-ins, day before, you could always cut water weight the re hydrate after.

 

[Warsheeper]

Sadly ipf only does 2 hour weigh ins and the IWF too

 

[dapack]

Sadly ipf only does 2 hour weigh ins and the IWF too

That sucks, definitely can't drop water weight then. You would have no time to hydrate and carb back up.

 

[Dustin07]

Thanks
A little under 190 lb and around 5'8
Need to cut tough because i need to be at 183lb mid march

7lbs in 6 weeks is pretty reasonable though if you got your food dialed.

 

[Warsheeper]

Yeah, + a small water cut(1-2kg) i'm not really worried

 

[Warsheeper]

dead bugs
4 sets

press from split
60kgx5
65kgx5x2
60kgx5

pushpress
80kgx5
90kgx5 PR
80kgx5x2

pullups
+20kgx8
+16kgx8
+12kgx8x2

trapis
90kgx8
100kgx8x3

nautilus pullover
reverse flies
DB curls

pretty good considering i was sick and didn't train for 10 days + i was awake for 28 hours at the start of the workout

 

[dapack]

Congrats on the PR specially considering everything.

 

[Warsheeper]

Russian twists
20kgx12x4

Hang Snatch
50kgx2
55kgx2
60kgx2
65kgx2
70kgx2

High hang clean(clean down under)
60kgx2
66kgx2
72kgx2
78kgx2
84kgx2

Clean Pull
102kgx3
108kgx3
114kgx3
102kgx3

Competition bench
120kgx1@8
110kgx3x3@7

 

[Warsheeper]

so, i was on holidays in switzerland visiting my mom for a week, there i got sick on day six, which is why i stayed longer and didn't train for 10 days, that + awesome food my mom cooks(and in big portions too) + beeing hungry all the time really did a number on my weight cut
went there with 86,4kg, when i arrived at home wat 89,8-90 haha, today is my second day(of 3 days) of my go to crash/kick start diet, and today in the evening i was 86,2kg, everything is going smooth haha

box jumps
97cmx2x5

snatch
60kgx2
65kgx2
70kgx2x2
75kgx2x2
80kgx2x2

C&J(first rep power, second split jerk)
72kgx2
78kgx2
84kgx2x2
90kgx2x2
96kgx2x2

frontsquats
84kgx5
91kgx4
98kgx3
105kgx2
112kgx3(i couldn't really find the right rack position today so i almost fainted on rep 3)
104kgx5(same but i could push trough)
104kgx4(had to drop it while going up on rep 5, everything went dark)

DL
170kgx1
190kgx1
210kgx1@8(belted)

RDL
150kgx6
160kgx6x3

hypers ss nautilus

i trained on 98calories today and still pushed trough, was a nice feeling afterwards
so the diet consists of: 2 whey shakes a day, 750g of chicken/turkey breast(or something with similar macros) + 1,5kg veggies
so you basically get only proteins and trace amount of carbs and fat, if you try this for a drastic weight cut, 3 days is the max, after that you will definetly lose strenght and muscle mass
day1: horrible because you have to force yourself to eat that much
day2: nice, you are satiated the whole day and don't have to force anything
day3: horrible, your body starts to notice the massive accumulated caloric deficit + your stomache is used to the volume, so you get down all the food, feel full volume wise but are still hungry
i'm doing this for the 3rd time now so i know pretty much whats up

 

[Warsheeper]

mc gill crunches
2 sets

muscle snatch
40kgx3
50kgx3
55kgx3

snatch
60kgx3
65kgx3
70kgx3x2

snatch pull
85kgx3
90kgx3
95kgx3

competition squat
150kgx1x2
135kgx5
135kgx3

good mornings
40kgx10
60kgx10x2

 

[dapack]

Diet sounds brutal. Great workouts considering.

 

[Warsheeper]

thanks, luckily it's over haha, but went as planned, i am lower bodyweight wise as before i got to switzerland, so everything is back on track, only have to get my competition bench and squat volume up a bit