Warsheepers Pain Train Workoutlog

[Warsheeper]

yeah it was a really great trip and i think considering everything we got a lot out of it

 

[Warsheeper]

snatch
61kgx3
71kgx3
81kgx3
86kgx1
81kgx3
86kgx1
81kgx3
86kgx1
81kgx3
86kgx1

clean
71kgx3
83kgx3
95kgx3
101kgx1
95kgx3
101kgx1
95kgx3
101kgx1
95kgx3
101kgx1

jerks
71kgx2
83kgx2x2
95kgx2x4
101kgx2x2

snatch grip high pulls from deficit
91kgx4x4

frontsquats
80kgx4
93kgx4
106kgx4
113kgx1
106kgx4
113kgx1
106kgx4
113kgx1
106kgx4
113kgx1

lat pulldowns
band pullaparts
leg raises

 

[Warsheeper]

friday workout
powersnatch + pushpress + OH squat
61kgx3+3+3
66kgx3+3+3
71kgx3+3+3x2

power clean + frontsquat + power jerk
71kgx3+3+3
77kgx3+3+3
83kgx3+3+3x3

leg curls
4x10

 

[Warsheeper]

yesterday after a long seminar with greg nuckols and denny lennon

snatch
61kgx2
71kgx2
81kgx2x2

C&J
71kgx2
83kgx2
95kgx2x2

clean pulls from deficit
107kgx3
110kgx3x3

squats
100kgx3
115kgx3
130kgx3
138kgx3x3

BB rows
dips
latpulls
cable rows
laterals

 

[Warsheeper]

snatch
61kgx3
71kgx3x2
81kgx3x5

C&J
72kgx3+1
84kgx3+1x2
96kgx3+1x5

jerk
96kgx2x5

squats
100kgx4
115kgx4
130kgx4x4

snatch pulls from deficit
100kgx4x4

MP
65kgx4x3
70kgx4

incline DB bench
tri extensions

 

[Warsheeper]

power snatch
61kgx2
66kgx2
71kgx2x3

power clean&power jerk
71kgx2
77kgx2
84kgx2x3

RDL
110kgx4x4

chest supported row
CGBP
100kgx8
105kgx7
90kgx8x2

nautilus pullover
curls
russian twists

 

[Warsheeper]

snatch
61kgx3
71kgx3
81kgx3
87kgx3x3

C&J
72kgx3+1
84kgx3+1
96kgx3+1
102kgx3+1x3

clean pulls
115kgx3x4

frontsquats
80kgx4
93kgx4
106kgx4x4

pushpress
72kgx4
78kgx4
84kgx4x4

 

[Warsheeper]

power snatch + OH squat
61kgx1+3
66kgx1+3
71kgx1+3x3

powe clean + power jerk
71kgx1+3
77kgx1+3
84kgx1+3x3

snatch grip high pulls
92kgx3x5

squats
100kgx3
115kgx3
130kgx3x2
138kgx3
140kgx3

medium grip bench(the first rep was paused)
120kgx3
122,5kgx3
125kgx3PR
110kgx3x2
115kgx3

bench rows
pullups
curls ss tri extensions

 

[Yomo]

yesterday after a long seminar with greg nuckols and denny lennon

interested in hearing about the seminar...

 

[Warsheeper]

was nothing new just some basic things with lots of studies, are there such things as non responders, how can you aproach the situation when someone seems like a non responder, hypertrophie training for powerlifters, which exercises to choose, how to manage volume and at the end some squat biomechanics, denny covered nutrition espeicially for dieting purposes, how much protein in which phase of the diet, how agressive can/should you diet, how much protein per day/meal, how much fat per day

all in all if you are always trying to keep yourself up to date on training/nutrition nothing new but some nice reminders for things you might've forgotten or put at the back of your head + greg is a really fun and chill dude

 

[dapack]

Congrats on PR!!!

 

[Warsheeper]

thanks was unplanned, i personally was happy with the 120x3 but my buddy said it looked super easy, so we went up

snatch
61kgx3
71kgx3
81kgx3
87kgx3x4

C&J
72kgx3+1
84kgx3+1
96kgx3+1
102kgx3+1x4

clean pulls
110kgx4x4

back squat
100kgx3
115kgx3
130kgx3
140kgx3x4

power jerks
72kgx3
78kgx3

dips
+40kgx8
+20kgx12
+20kgx10

hypers
+50kgx8
+60kgx8

facepulls
legraises

 

[Warsheeper]

power snatch
61kgx2
66kgx2
71kgx2x3

power clean & power jerk
71kgx2
77kgx2
84kgx2x3

snatch pull
100kgx3x4

pullups
+40kgx4
bwx25

latpulls
curls
laterals

 

[Warsheeper]

snatch
61kgx2
71kgx2
81kgx2
87kgx2x4

C&J
72kgx2+1
84kgx2+1
96kgx2+1
102kgx2+1x4

clean pulls
110kgx3x2
115kgx3x2

frontsquats
80kgx3
93kgx3
106kgx3
113kgx3x4

MP
75kgx3
68kgx3
70kgx3x2

bench
120kgx5
105kgx5x3

pullups
bwx20
bwx10x2

 

[dapack]

How much longer until your next meet again?

 

[Warsheeper]

next saturday but that's only a "little" meet, in weightlifting there is a regional league and a national league and we are "fighting" against another team, it's only point based and they are not that strong so we have specific numbers we need to hit but we'll do that 4 times before during next week, 2 weeks after that we'll go against viennas strongest team and we are prepping for that

 

[Warsheeper]

power snatch
61kgx2
66kgx2
71kgx2
76kgx1x2

power clean + power jerk
72kgx2
77kgx2
84kgx2x2
90kgx1x2

snatch grip high pull
102kgx3x4

squat
100kgx3
115kgx3
130kgx3x2
140kgx3

dips
+60kgx4
+70kgx1
+80kgx0
+40kgx8,6

BB rows
150kgx5
120kgx10,8x2

 

[Dustin07]

next saturday but that's only a "little" meet, in weightlifting there is a regional league and a national league and we are "fighting" against another team, it's only point based and they are not that strong so we have specific numbers we need to hit but we'll do that 4 times before during next week, 2 weeks after that we'll go against viennas strongest team and we are prepping for that

that's awesome

 

[Warsheeper]

snatch
62kgx1
72kgx1
83kgx1
88kgx1
93kgx1(thats the weight for the next competition this saturday)
83kgx1
88kgx1
93kgx1
83kgx3x3

C&J
72kgx1
84kgx1
96kgx1
102kgx1
108kgx1(weight for saturday comp)
96kgx1
102kgx1
108kgx1
96kgx3+1x3

snatch pull
105kgx2x4

power jerk
84kgx3
90kgx3x2
107kgx2x2

front squat
80kgx1
93kgx1
107kgx1
114kgx1
120kgx1
107kgx1
114kgx1
120kgx1
107kgx3x4

clean deadlifts
115kgx3x4

pullups

 

[dapack]

Looking good it seems for the meet.

 

[Warsheeper]

thanks

power snatch
62kgx1
67kgx1
72kgx1
78kgx1 PR
83kgx1 PR
72kgx3x3

power clean&power jerk
72kgx1
78kgx1
84kgx1
90kgx1
96kgx1
84kgx3+1x3

pushpress
72kgx3
78kgx3
84kgx3x2

backsquats
100kgx3
115kgx3
130kgx3
140kgx3
147kgx2
156kgx1
131kgx3x3

bench
120kgx2
125kgx2
130kgx2
135kgx1
115kgx3
117,5kgx3
120kgx3

wide grip cable rows
curls
tri pushdowns

 

[Warsheeper]

snatch
62kgx2
72kgx2
82kgx2
88kgx2
93kgx1
95kgx1
90kgx2
95kgx1

C&J
72kgx2
84kgx2
96kgx2
102kgx2
108kgx1
102kgx2
108kgx1

clean pulls
108kgx3
114kgx3
121kgx2x2

backsquat
100kgx3
115kgx3
130kgx3
140kgx3
147kgx1
156kgx1
131kgx3
140kgx2
147kgx1

dips
pullups
curls
core

 

[dapack]

Crazy volume you did there.

 

[Warsheeper]

thanks
volume is the name of the game, starting next week it will most likely start to go down on the main lifts but intensity will go up

 

[Warsheeper]

power snatch
62kgx2
67kgx2
72kgx2
78kgx1x2

power clean & power jerk
72kgx2
78kgx2
84kgx2
90kgx1x2

snatch pulls
100kgx2x4

 

[Warsheeper]

competition yesterday
weighed in at 84,5kg
snatch
87kg
91kg
94kgx pulled a bit to much and threw it over me

c&j
99kg
106kg
110kg competition PR

we won the comp. other team had 1156,78 sinclair points total, we had 1196,35 points

 

[dapack]

Congrats on the PR and then win!!

 

[Dustin07]

that's awesome, congrats!

 

[Warsheeper]

thx
snatch
95kg
99kg PR
101kgx0(to much pull, went behind)
91kgx1
97kgx1
101kgx0
91kgx1
97kgx0(workout buddy didn't change the plates on his side, notived during the second pull, put on weight and was screwed)
101kgx1 PR was tired so i didn't overpull it
91kgx1
97kgx1
101kgx1 almost overpulled again but could save it

C&J
105kgx1
112kgx1 PR
115kgx1 PR
105kgx1
110kgx1
115kgx0 overpulled and the bar came crashing down.. hard.. stood up anhow but was to gassed for the jerk
105kgx1
110kgx1
115kgx1
105kgx1
110kgx1
115kgx1

snatch pull
105kgx3x4

frontsquats
127kgx1
118kgx1
123kgx1
127kgx1
118kgx1
123kgx1
127kgx1
118kgx1
123kgx1
130kgx1(tied my old rack grip PR, crossed arms i did 140kg)

MP
70kgx3x4

 

[dapack]

Awesome job crushing all those PR's!!!!

 

[Warsheeper]

thanks, all according to the program the next few weeks will be lot's of heavy singles and hopefully PR's

 

[Warsheeper]

powersnatch
83kgx1
85kgx1 PR
87kgx1 PR
79kgx1
83kgx1
87kgx1
79kgx1
83kgx1
87kgx1
79kgx1
83kgx1
87kgx1

power clean + power jerk
100kgx1
104kgx1 PR
94kgx1
99kgx1
104kgx1
94kgx1
99kgx1
104kgx0
94kgx1
99kgx1
104kgx1

 

[dapack]

You are just killing it!!!

 

[Warsheeper]

thanks thursday is maxout day, so we'll see what happens

 

[Warsheeper]

snatch
95
100xoverpulled
103x didn't pull enough because i didn't want to pull to much
103x overpulled
104x overpulled so in short, i lost all my snatches behind which is not as bad as in front but still sucks psychologically but i'll get it on monday
89kgx2x4

C&J
105kg
110kg
115kgx after the clean 2 *******s were walking around in front of me and i lost focus
118kgx
118kgx made the clean and the jerk but i jumped a bit forward and lost the weight behind
104kgx2+1x4

clean pulls
122kgx2x5

frontsquat
81kgx2
94kgx2
107kgx2
121kgx2
130kgx1
121kgx2

pushpress
73kgx2
80kgx2
85kgx2x2

 

[Dustin07]

snatch
95
100xoverpulled
103x didn't pull enough because i didn't want to pull to much
103x overpulled
104x overpulled so in short, i lost all my snatches behind which is not as bad as in front but still sucks psychologically but i'll get it on monday
89kgx2x4

I get that! but at least you're getting under the bar and getting it overhead so you know strength is NOT an issue.

 

[Warsheeper]

yeah, fatigue is the main factor right now, saturday was comp, monday was more or lass maxout, tuesday was maxout on power and thurs again maxout full lifts, tomorrow(saturday) will be like a holiday workout lol

 

[Warsheeper]

yesterday

powersnatch
63kgx2
68kgx2
74kgx2
79kgx2x2(rep pr)

power clean&power jerk
73kgx2
79kgx2
85kgx2
91kgx2

squats
100kgx3
115kgx3
130kgx2
140kgx2
150kgx1
160kgx1
140kgx2x2
150kgx1
131kgx3x3

facepulls
pullups
abwheel
bis tris

 

[Warsheeper]

yesterday was a good day

snatch
90kgx1
95kgx1
100kgx1
105kgx1 PR
96kgx1
101kgx0
105kgx0
96kgx0
101kgx1
105kgx0
96kgx1
101kgx1
105kgx0 after this the coaches told me what i should do, so i ask if i can try again, the answar: only if you try 106
106kgx1 PR

C&J
110kgx1
115kgx1
120kgx1 PR
110kgx1
115kgx1
120kgx0 (had no air, everything went dark before the jerk)
110kgx1
115kgx1
120kgx1
110kgx1
115kgx1
120kgx0

snatch pulls
112kgx3x4

frontsqauts
120kgx1
130kgx1
135kgx1 PR(clean grip PR)
140kgx1 PR(celan grip PR and tied arms crossed PR)
130kgx1
135kgx1
140kgx0
130kgx0

OH press
60kgx3
65kgx3
70kgx3
75kgx2
70kgx3x2

 

[Dustin07]

that snatch PR is huge! Nice job!!

 

[Warsheeper]

thanks it's really motivating to see that the program is working considering we were all tinkering with weights in the 70-75% range most of the time some of us had doubts but the whole team is making similar gains

 

[dapack]

Congrats on more PR's!!! Really been on one big roll lately.

 

[Warsheeper]

power snatch
80kg
84kg
87kg
90kg PR
78kg
83kg
87kgx0
78kg
83kg
87kgx0
78kg
83kg
87kgx0

Power clean + Power jerk
100kg
105kg PR
110kg PR
95kg
100kg
105kg
95kg
100kg
105kg
95kg
100kg
105kg

back squat
100kgx2
115kgx2
132kgx2
140kgx2
150kgx2
160kgx1
132kgx3
140kgx2
150kgx1

clean pulls
122kgx2x2
125kgx2x4

dips
pullups
pulldowns

 

[dapack]

Day after day a new PR!!! Great job.

 

[Warsheeper]

thanks friday will be the last day of that before the comp

 

[Warsheeper]

snatch
90
95x
98
101
105x
106x

C&J
110
115x
115
120

snatch pull
112kgx2x4

front squat
81kgx2
94kgx2
108kgx2
114kgx2
121kgx2
128kgx2
121kgx2
130kgx1

pushpress
73kgx2
80kgx2
86kgx2
92kgx2

bench
110kgx5
115kgx5
100kgx8x2

 

[Warsheeper]

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[dapack]

Looks like a nice tight crew you work out with. Have fun and kill it this weekend.

 

[Dustin07]

Looking big! hope the comp was good!

 

[Warsheeper]

thanks comp is this saturday

snatch
65kgx2
76kgx2
86kgx2
94kgx2
101kgx1(opener)

C&J
75kgx2+1
86kgx2+1
96kgx2+1
105kgx2+1
113kgx1(opener)

front squat
81kgx2
96kgx2
108kgx2
114kgx2
121kgx1

snatch pulls
97kgx2x4

power jerk
75kgx2
82kgx2
87kgx2x2
93kgx2x2

bench
110kgx4
115kgx4
120kgx4
110kgx4x2