Warsheepers Pain Train Workoutlog

[Warsheeper]

during the night i was lying in a bad position on my right shoulder, so it hurts the whole day, sadly i felt it during training

pallof press
8x2

pendlay rows ss dips
80kgx8/+40kgx6
90kgx8/+40kgx6
90kgx8/+45kgx6

jerk dips
96kgx3
102kgx3
108kgx3

jerks
72kgx3
78kgx3
84kgx3x2

competition bench
110kgx3
95kgx5x3
90kgx5

chest supported rows
triceps rope extensions
pulldowns

 

[Warsheeper]

muscle up
1 haha

ab wheel
bwx8x2

snatch down under
50kgx3
55kgx3
60kgx3x2

clean
72kgx3
78kgx3
84kgx3x2

front squat(paused)
80kgx3
85kgx3
91kgx3x2

competition squat
150kgx1
160kgx1
170kgx1
150kgx3
150kgx2

deads
170kgx1
190kgx1

 

[Warsheeper]

yesterday

dead bugs
2 sets

pushpress ss pullups
80kgx5/+16kgx8x2

trapi
80kgx8
90kgx8
80kgx8

snatch grip upright rows
face pulls
reverse flies
curls

 

[Warsheeper]

muscle ups

russian twists
16kgx12x2

hang snatch
50kgx2
55kgx2
60kgx2
65kgx2

clean down under
60kgx2
66kgx2
72kgx2
78kgx2

clean pull
102kgx3
108kgx3
114kgx3

competition bench
120kgx1
125kgx1
130kgx1
110kgx3x3

pec dec

 

[dapack]

during the night i was lying in a bad position on my right shoulder, so it hurts the whole day, sadly i felt it during

That happens to be a lot. I try to sleep on my back but never works out and end up sleep on one of my arms.

 

[Warsheeper]

usually i fall asleep on my side but i wake up on my back, that day it was not the case

 

[Warsheeper]

muscle ups
did like 5 or 6 singles

box jumps
98cmx2x3
106cmx2x2

snatch
60kgx2
65kgx2
70kgx2x2
75kgx2

C&J
72kgx2
78kgx2
84kgx2x2
90kgx2

front squats
78kgx5x3

DL
170kgx1
200kgx1
220kgx0x2(today was not my day on these, could get no strenght behind the bar)
170kgx3x3

RDL
120kgx6x2

nautilus pullover
lat pulls
laterals
cable rows
curls
other random stuff

 

[Dustin07]

That happens to be a lot. I try to sleep on my back but never works out and end up sleep on one of my arms.

lol i did it just last night.

 

[Warsheeper]

competition squat
170kgx1
142,5kgx3x2

snatch
58kgx2
67kgx2x3
72kgx2x2

C&J
70kgx2
81kgx2x3
87kgx2x2

deficit snatch pulls(standing on the 20kg weightlifting plates)
77kgx3x4

deficit clean deadlift
93kgx4x4

pushpress
70kgx3x2
75kgx3x2
81kgx2x2

competition bench
110kgx3
120kgx3
105kgx5x3

 

[dapack]

Hate when you look forward to doing deads and it is a bad day.

 

[Warsheeper]

yeah haha, will do deads again tomorrow, depending on how the lower back feels heavy or light, but i have to really re-learn the lift, the 210 from the week before was not comparable because that's a weight that i can pull anyhow but i want the 240-250kg in the competition!

 

[Warsheeper]

muscle snatch
38kgx3
43kgx3
48kgx3x2

power clean
70kgx3
75kgx3
81kgx3x2

snatch deadlift(standing on the 20kg weightlifting plates)
86kgx4x4

lying leg curls
41kgx10
45kgx10
41kgx10x2

DL
200kgx1
180kgx3x3

pullups
chest supported row
nautilus pullover
ez bar curls
3 sets each

 

[Warsheeper]

Invalid Link Removed if i take videos i'll load them up here, the converting to youtube and cutting is a pain in the ass if i can simply do it from my phone with not effort

 

[Dustin07]

dude got his strict muscle ups, looks good!!

 

[Warsheeper]

haha thanks, next goal is to do reps haha, when i do singles with a minute pause between i can pretty much get it every time

 

[dapack]

Videos look awesome, great job on muscle ups!!!

 

[Warsheeper]

front squats
78kgx3
91kgx3x3
104kgx2x2

snatch
58kgx3
67kgx3
77kgx2

C&J
70kgx2
81kgx2
93kgx2x2

clean pulls from deficit
104kgx4x4

snatch deadlift from deficit
91kgx4x4

pushpress
70kgx3x2
75kgx3x2
81kgx3x2

bench row
pull downs
mobility

 

[Warsheeper]

power snatch + OH squat
58kgx3+3
62kgx3+3
67kgx3+3x2

power clean + power jerk
70kgx3
75kgx3
81kgx3x2

RDL
100kgx4x4

glute ham raise
bwx10x4

competition bench
130kgx1
115kgx3x3

dips
curls
stretching

 

[Warsheeper]

snatch
58kgx2
67kgx2
77kgx2x3

C&J
70kgx2
81kgx2
93kgx2x3

competition squat
180kgx1
152,5kgx3x3

jerk from traps
93kgx3x4

BB rows
nautilus pullover ss lu raises
abs and lower back

 

[Warsheeper]

this morning weighed in at 83,2kg almost there, 3 weeks out

 

[Warsheeper]

muscle up
2x2

competition squat
180kg
152,5kgx3

high bar no belt no sleeve squat
127,5kgx3x2

snatch
59kgx3
68kgx3
78kgx3x3

power clean & jerk
70kgx4
76kgx4
82kgx4x2
94kgx3x3

jerks
82kgx3
94kgx3x3

snatch high pulls from deficit
83kgx3x2
88kgx3x2

RDL
100kgx4x4

pushpress
70kgx4
76kgx4
82kgx4x2

hip thrusts
ab wheel
leg curls

with the 180 squat i tweaked my back a bit because i wanted to make sure with depth and let there be no room for doubt, so i bounced a bit but the bounce threw my center off, got forward and basically did a good morning from above parallel, but the hip thrusts fixed everything back up
very happy with todays session, no misses and no brutally hard lifts, the hardest thing was standing up with the weight over head after the snatch because the legs were so tired + the 4 reps sets on the power clean + jerks really tackled my conditioning

 

[Dustin07]

that squat is so heavy, isn't that close to PR territory? nice work either way. I'm glad you didn't get an injury and were able to self diagnose what you didn't like in the form.

 

[dapack]

What is the weight class? 181lbs? If so you are right there.

 

[Warsheeper]

-83kg so a few hundred grams to lose
yeah, 180 is my competition PR but in summer i did 180 for a tripple and 190 for a pretty comfortable single, trying to hit that again this saturday

 

[Warsheeper]

warmup, mobility
handstandpushups

muscle snatch
40kgx4
45kgx4
50kgx4x2

power snatch + OH squat
59kgx3+3
63kgx3+3
68kgx3+3x2

nautilus pullover
5 sets of 12

leg curls
4 sets of 10

competition bench(today was not a good day, lower the weight felt super heavy like i was beeing crushed lol)
120kgx1
130kgx0(lost tightness in the shoulder/upper back short of the lockout and just couldn't finish, should've gone for 125kg and then see whats up..)
110kgx3x3

chest supported row
chins
pullups
tri extensions
pushups
curls

 

[Warsheeper]

muscle ups
handstand pushups

front squat
80kgx4
94lgx4x2
105kgx3x3

snatch(hang)
59kgx3
68kgx3x2
78kgx3x2

clean(hang)
70kgx3
82kgx3x3
94kgx3x2

clean pulls from deficit
100kgx4x4

pushpress
70kgx4
76kgx4x2
82kgx4x2

bench
120kgx3
110kgx5x2
feet up bench
100kgx5x2
bench
100kgx5

DL
210kg
220kg
190kgx3x3

 

[Warsheeper]

box jumps
3x3

snatch
59kgx2
63kgx2x4
68kgx2x4

power clean
70kgx4
76kgx4x2
82kgx4x2

snatch high pull from deficit
80kgx4x2
90kgx3x3

competition squat
160kg
170kg
140kgx4

bench
120kg
125kg
130kg
115kgx3x3

bb rows
pullups
rear delts

 

[dapack]

Some long brutal looking workouts.

 

[Warsheeper]

thanks honestly, i love the long sessions!
this and next week there will be no bodybuilding training at the end of the sessions to conserve a little energy and recover more for the competition

yesterday
snatch
59kgx3
69kgx3x2
79kgx3x3

clean
71kgx3
82kgx3x2
94kgx3x2

jerk
82kgx3
92kgx2x6

clean highpulls from deficit
94kgx4x2
100kgx4x2
106kgx3x2

competition squats
160kgx1
170kgx1
150kgx2

MP
70kgx3
70kgx2
60kgx3x3

30 minute massage, mainly my spinal erectors and traps

 

[Warsheeper]

today
muscle snatch
40kgx4
45kgx4
50kgx4x3

hang powersnatch
59kgx3
64kgx3x3
69kgx3x4

hang powerclean(those were a nightmare, since my traps and spinal erectors were still "sleeping" from the massage)
71kgx3
76kgx3
82kgx3x4

snatch pulls from deficit
90kgx3x4

GHR
bwx10x4

bench(again nightmare cause spinal erectors and i couldn't hold my arch)
110kgx1 easy
120kgx1 easy
130kgx1 nope, back flattened out in the hole and had all the weight with my front delts)
100kgx6

BW in the morning is around 82-82,3kg and right before training i was at 82,8kg so just below the limit!

 

[Warsheeper]

frontsquat
81kgx3
92kgx3
105kgx3x4

hang high snatchpull + hang snatch
59kgx3+1
69kgx3+1
79kgx3+1x3

hang high cleanpull + hang clean
71kgx3+1
82kgx3+1
94kgx3+1x3

leg curl
41kgx10
45kgx10
41kgx10x2

nautilus pullover
150lbx10
180lgx10x3

DL
170kgx1
190kgx1
210kgx1

 

[Warsheeper]

snatch
59kgx3
69kgx3
79kgx3
84kgx2x3

C&J
71kgx3
82kgx3
94kgx2
100kgx2x3

clean pulls from deficit
106kgx3x4

RDL
100kgx4x5

squats(high bar, no sleeves and just a nylon weightlifting belt with the heaviest weight)
100kgx3
113kgx3
130kgx3
137kgx3x2
130kgx3

MP
60kgx3
65kgx3
70kgx3
60kgx3

pullups
bwx15
bwx12
bwx10

 

[Warsheeper]

power snatch
59kgx2
64kgx2
69kgx2x3

power clean + powerjerk
71kgx2
76kgx2
82kgx2x4

snatch pulls from deficit
84kgx3x6

pushpress
71kgx4
76kgx4
82kgx4x2

bench
110kgx1
115kgx1
120kgx1
125kgx1(opener for comp)
100kgx6

DL(beltless, wanted to go easy today)
150kgx1
170kgx1(plan was to stop after this but it was so easy so i kept going)
190kgx1
200kgx1
170kgx5

 

[Warsheeper]

snatch
60kgx3
70kgx3
79kgx3x4(i did waaay more pulls because technique was off today and last week from all the low bar squatting, but i recorded myself on a fail and saw what i need to correct, so on the first set i missed 2 and then got 3 so i did more or less 5 reps, second set i only made the second rep, so i didn't count that set)

C&J
71kgx3
83kgx3
94kgx3x4

snatch high pull from hang
85kgx4x4

high bar back squat
100kgx4
115kgx4
130kgx4x4

bench(only some more or less light weight, a bit over last warmup)
110kgx1
120kgx1

 

[Warsheeper]

muscle snatch
40kgx4
45kgx4
50kgx4x3

power snatch
60kgx3
65kgx3
70kgx3x3

Power Clean & Power Jerk
71kgx3
77kgx3
83kgx3x3

leg curls
41kgx10
45kgx10
51kgx10
56kgx6 drop to 45kgx6

DL beltless
150kgx1
170kgx1
190kgx1

bench rows
lat pulldowns(underhand)
preacher curls

 

[Warsheeper]

snatch
60kgx3
70kgx3
79kgx3x3

clean
71kgx3
83kgx3
94kgx3x3

clean pull from deficit
100kgx4x4

front squats
80kgx4
93kgx4
105kgx4x3

front rack holds(quarter squat to unrack and rack, hold for a few seconds at the top)
160kgx3
180kgx3
200kgx3

pushpress
71kgx4
77kgx4
83kgx3x2

competition bench
100kgx1
110kgx1
115kgx1

 

[Warsheeper]

muscle snatch
40kgx4
45kgx4
50kgx4x3

power snatch + OH squat
60kgx3+3
65kgx3+3
70kgx3+3x3

power clean
71kgx3
77kgx3
83kgx3x4

highbar backsquat
100kgx3
115kgx3
130kgx3x3

DL
3 singles with 150kg

 

[Warsheeper]

happy with yesterdays comp, +12,5kg on the total since december(still 2,5kg below my best total but back then powerlifting was the focus), 7kg less bodyweight

squat
180kg was a bit to deep and felt like i was dying haha
187,5kg tried to hit the depth just right, was a bit to high with the right hip, 2 red lights
187,5kg hit depth just right, was the easiest of the 3 tries, 7,5kg competition PR

bench
125kg easy opener
130kg moved my left foot and butt came of the bench a bit
130kg smoked it, 5kg comptetition PR

DL
220kg felt smooth
235kg failed twice, increased a bit too much, just couldn't get it of the floor

all in all 537,5kg total with 82,7kg bodyweight, almost 360 wilks

 

[Warsheeper]

snatch
60kgx3
70kgx3x2
80kgx3x5

snatch high pulls from hang
85kgx4x4

MP
60kgx4
55kgx4x3

GHR
bwx10x4

one handed farmers walk
20kgx50meters per side
25kgx50meters per side
30kgx50meters per side

bench
100kgx6
110kgx6(bodyweight rep pr?)
100kgx6x3

DB flat flies
OH rope extensions
leg raises

body felt tired during the day and warmup after yesterdays competition but during the workout the fatigue went away

 

[dapack]

Congrats on PR's!!! Right on track it seems for the meet.

 

[Dustin07]

that's great man, great comp PRs!!!

 

[Warsheeper]

thanks yeah, weightlifting with some smart extra programming makes everything better (except deadlifts)

clean
71kgx3
83kgx3x2
95kgx3x5

jerk
83kgx3
95kgx3x2
101kgx3x2

high bar squat
100kgx4
115kgx4
130kgx4x4

clean deadlift from deficit
107kgx2x4

russian twists
20kgx14x3

BB rows
120kgx6
102kgx8x3

pullups
bwx15
bwx12
bwx10

nautilus
hammer curls

 

[Warsheeper]

so. we did a weightlifting camp from thursday evening till sunday around lunchtime

thursday evening
muscle snatch
40kgx4
45kgx4
50kgx4x3

power snatch
60kgx3
65kgx3x2
70kgx3x4

power clean + jerk
71kgx3
77kgx3
83kgx3

 

[Warsheeper]

friday
morning
high pull from hang + hang snatch
60kgx3+1
70kgx3+1
80kgx3+1x3

high pulls + clean from blocks
71kgx3+1
83kgx3+1
95kgx3+1x3

jerks
71kgx3
83kgx3
95kgx2x2
101kgx2x4

front squat
80kgx4
92kgx4
106kgx4x4

afternoon session
pushpress
71kgx4
77kgx4
83kgx4x2

back squat
100kgx3
115kgx3x2
130kgx3x2

RDL(just to stretch out the hams)
105kgx4x4

 

[Warsheeper]

saturday
morning session
power snatch
60kgx3
65kgx3
70kgx3x3

power clean
71kgx3
77kgx3
83kgx3x3

behind the head pushpress
71kgx3
77kgx3
83kgx3
90kgx3
94kgx2
90kgx3

snatch pulls
80kgx4x6


afternoon session
snatch
60kgx3
70kgx3
80kgx3x3

C&J
71kgx2
83kgx2x3
95kgx2x3

clean pulls from deficit
101kgx4x4

back squats
100kgx4
115kgx4
130kgx4x3
138kgx1
140kgx1x2

 

[Warsheeper]

sunday
morning session
snatch from blocks
61kgx3
71kgx3x2
81kgx3x4

snatch high pulls from blocks
81kgx4x2
90kgx4x2

jerks
71kgx3
85kgx2x2
90kgx2x2
95kgx2x2

MP
50kgx4
60kgx4
70kgx4
65kgx4

end of training camp

 

[dapack]

Crazy workouts. Awesome job getting through all that work.

 

[Warsheeper]

thanks it wasn't that bad to be honest, really fun and i think productive training camp hanging out with my teammembers, we were 9 guys total, 5 in our room so we never got bored lol in autumn we'll maybe to a 10-14 day camp, that will be really exciting

 

[Warsheeper]

power snatch
61kgx2
66kgx2
71kgx2x2

power clean + jerk
71kgx2
77kgx2
83kgx2x2

clean high pull from deficit
95kgx3x2
107kgx3x2

(power cleaned the 100kg to put it into the rack for fun)

pushpress
71kgx3
77kgx3
83jgx3x2
85kgx3

RDL
105kgx4x5

bench(first rep paused)
115kgx4
107,5kgx4x4

 

[Dustin07]

thanks it wasn't that bad to be honest, really fun and i think productive training camp hanging out with my teammembers, we were 9 guys total, 5 in our room so we never got bored lol in autumn we'll maybe to a 10-14 day camp, that will be really exciting

that sounds like a lot of fun.