Warsheepers Pain Train Workoutlog

muscle snatch
60kgx3
65kgx3
60kgx3x2

power clean
72kgx3
78kgx3
84kgx3x3

squats
112kgx20(fml)

deads
160kgx4
180kgx4
190kgx4
160kgx6x3

MP ss pullups
60kgx5/+15kgx8
70kgx5/+15kgx8x2

bench
130kgx2
120kgx3

cable rows
6 sets
 
thx guys, with the squats i felt that i'm aboslutely not suited to them, after the 6 rep it was all in the back and i had to pause at the top almost every rep haha, we will have those for atleast 3 weeks 2x per week so on saturday i will do it with 105kg and try to squat actually with my quads not my back and glutes lol
 
snatch
64kgx3
74kgx3
85kgx2
90kgx2x4

clean
72kgx2
85kgx2
90kgx2
96kgx2x5

jerk
72kgx2
84kgx2
94kgx2x3
102kgx2

snatch deadlifts with 2 pauses during the negative
74kgx3
85kgx3x5

dips ss chinese rows
+50kgx8/70kgx12
+40kgx8/75kgx12
+40kgx8/80kgx12

seated DB press with no back support
3 sets

db laterls ss nautilus pullover
3 sets

db curls
3 sets
 
muscle snatch
60kgx4x4

snatch balance
64kgx3
74kgx3
85kgx3
90kgx2x6

hang snatch high pull
95kgx4x6

leg curls
8x4

oh and today was a special offer at burger king, they would measure your arm and for every 1cm you'd get 1% off, had 43cm, 16,9291(lets just say 17) inches
 
snatch
64kgx2
74kgx2
85kgx2
90kgx2
95kgx1x2

jerk
72kgx2
86kgx2
94kgx2
102kgx2x3
108kgx2x2

squat
105kgx20(went better then the 112, technique stayed consistent)

RDL
150kgx5
160kgx5
140kgx5x3

farmers carry(30 meter each set)
140kg
160kg
180kg
200kg
210kg

wide grip bench
110kgx8
120kgx4
100kgx8
 
thanks :) wasn't too bad while doing it but a few hours later the whole upper back got really tired and i still feel it haha
 
high hang snatch + snatch balance
64kgx2+2
75kgx2+2x2
80kgx2+2x4

jerk
73kgx2
85kgx2x6

snatch pulls from deficit
91kgx4x6

military press ss pullups
70kgx5/+20kgx8x3

leg curls
64kgx10
58kgx10
54kgx10
51kgx10
46kgx10

DB bench
40kgx8x3
30kgx10

cable rows medium grip
55kgx12
65kgx12
75kgx8
55kgx15
 
muscle snatch
60kgx3
65kgx3x3

high hang clean
73kgx3
79kgx3
85kgx3x3

squats
120kgx1
140kgx1
110kgx20

deads
180kgx4
190kgx4
160kgx6x4

russian twists
20kgx12x5
 
snatch
64kgx3
75kgx3
86kgx2
91kgx2
92kgx2
93kgx2x2

clean
73kgx2
86kgx2
91kgx2
97kgx2x5

jerk
73kgx2
86kgx2
97kgx2x3
103kgx2

snatch deadlift with 2 pauses on the negative
75kgx3
86kgx3x5

dips ss DB rows(was so tired and in no mood for chinese rows, so i did them strict today)
+40kgx8/60kgx12
+45kgx8/60kgx12
+50kgx8/60kgx12

hammerstrength iso shoulder press
40kgx12
50kgx6
30kgx12

hammerstrength iso lat pull(weight per side)
50kgx11
60kgx8
40kgx12

hammerstrength iso laterals
4 sets

DB curls
3 sets
 
thanks, but the weightlifting + powerlifting alone is kinda boring and lacks certain areas, on the other hand bodybuilding training only is also boring because it's not hard, that is typical volume for us :D
 
today was one of those days where you feel like **** but the training is ok and at some times awesome, had a stomache ache since last night and it didn't go away and at times i felt like i'd **** miself haha

snatch
64kgx2
75kgx2
86kgx2
91kgx2(after staying in the bottom position for 3 seconds on the first rep, i lost the weight behind because today i wasn't really using my upper body to get under the bar)
96kgx1(again, upper body on the first try, thought about actively pushing myself under the bar and 5 seconds later did the lift)
100kgx1 considering the 96 attempt and how i basically did 2 reps i thought i should go up a bit, was fairly easy

jerks
73kgx2
85kgx2
97kgx2
103kgx2x3
110kgx2x2

squats
120kgx1
140kgx1
115kgx20

RDL(didn't want to push it because of the stomache issue and the RDL is a somewhat bad position for those problems haha)
140kgx5
150kgx5x4

frame carry
140kgx30meter
190kgx30m
210kgx30m(i expected i'd stop here cause of the stomache issue, but it didn't bother me at all, so i kept going)
230kgx30m
250kgx30m BOOO

hammerstrength iso chest press
40kg(per side)x12
45kgx8
30kgx10

hammerstrength iso high row
45kg(per side)x12
55kgx12
60kgx8
45kgx11

hammerstrength iso lateral raise
39kgx20x2
46kgx12 drop to 32kgx8
 
muscle snatch
60kgx4x4

snatch balance
64kgx3
75kgx3
86kgx3
91kgx2x6

hang snatch high pull
96kgx4x6

leg curls
68kgx8
58kgx8
54kgx8x2

biceps blaster curls
25kgx8
35kgx8
40kgx8
45kgx5

triceps rope extensions
15kgx15x2
20kgx15

ab wheel
bwx8
+10kgx8
bwx8
 
high hang snatch + snatch balance
65kgx2+2
76kgx2+2x2
82kgx2+2x4

jerks
75kgx2
90kgx2x6

front squats
116kgx3x8

snatch pulls from deficit
95kgx4x6

leg curls
63kgx10
54kgx10
50kgx10
45kgx10x2

and a friend did a pushpress PR with 100kg so i thought i can do that and so i did it pretty easily after the workout :)
 
muscle snatch
60kgx3
65kgx3x2
60kgx3

high hang clean
75kgx3
82kgx3
89kgx3x3

squats
120kgx1
140kgx1
120kgx20

deads
180kgx4
200kgx4(beltless PR)
160kgx6x3

MP ss pullups
70kgx5/15kgx8
70kgx4/20kgx7
65kgx5/15kgx8

bench
120kgx3
130kgx2
100kgx5x3

high row
50kg(per side)x10
60kgx8
70kgx6
50kgx10
35kgx14

biceps
4 sets
triceps
3 sets
 
snatch
65kgx3
76kgx3
87kgx2
93kgx2x4

clean
75kgx2
88kgx2
93kgx2
100kgx2x5

jerk
75kgx2
88kgx2
100kgx2x3
106kgx2
pushpress
110kgx1

snatch deadlift paused
80kgx3
87kgx3x5

dips ss DB rows
40kgx8/60kgx12x3

hammerstrength shoulder press
40kg(per side)x8
50kgx8
55kgx5
40kgx10

hammerstrength lat pull
45kg(per side)x8
55kgx6
30kgx14
30kgx12

side laterals DB
10kgx20x3

side lateral hammerstrength
34kgx15x2
 
muscle snatch
60kgx4x4

snatch balance
65kgx3
76kgx3
87kgx3
93kgx2x6

snatch hang high pull
98kgx4x6

leg curls(went pretty light on them cause the last time i felt the pull in my lower back)
50kgx8x2
45kgx8x2

stretching
 
yesterday
snatch
65kgx2
76kgx2
87kgx2
93kgx2
98kgx1x2

jerk
75kgx2
88kgx2
100kgx2
106kgx2x3
113kgx2x2

squat
120kgx1
140kgx1
125kgx20

RDL
125kgx5
140kgx5
150kgx5x2
160kgx5

behind the neck pullups
bwx8x3

hammerstrength chestpress
40kg(per side)x10
55kgx6
40kgx8
25kgx8

cable row
50kgx10
60kgx10
70kgx10
50kgx15

hammerstrength laterals raise
32kgx15
39kgx15
43kgx12
32kgx12

rope tri extensions
3 sets

cable cross double biceps curls
3 sets
 
back squat
135kgx10
140kgx10
126kgx10

pushpress
90kgx10
81kgx10x2

dips
+50kgx10
+55kgx8
+45kgx9

lunges
60kgx10
70kgx10
60kgx10

MP
65kgx6(shoulders and tris were so ultra tired from dips and pushpress)
50kgx10
55kgx10
60kgx9

ab wheel
bwx10x5
 
high hang power snatch
70kgx5
75kgx5
80kgx5
72kgx5x2

snatch deadlift
120kgx10
108kgx10x2

hip thrust
140kgx10
140kg + bandsx10x2

DB shrug
80kgx10(to easy to shrug but a hassle to pick up, so i switched to the trap bar)
trap bar shrug
195kgx10
215kgx10

barbell rows
120kgx10
108kgx10x2

pullups
+15kgx10
+17kgx10
+15kgx10

broad jumps
5 sets of 3 jumps

russian twists
10kgx15x3
 
back squat
126kgx10x5

pushpress
81kgx10x5

dips
+40kgx10x5

reverse lunges
63kgx10x5

MP(shoulders traps and tris were pretty fatigued by the time i got to this)
54kgx10
54kgx9
54kgx8
54kgx7
54kgx6

leg raises
bwx10x5
 
high hang power cleans
90kgx5
81kgx5x4

clean deadlift
140kgx10
150kgx10
135kgx10

hip thrust
126kg+bandsx10x5

trap bar shrugs
195kgx10x5

BB rows
108kgx10x5

pullups
+7kgx10x5

broad jumps
3x5
 
back squat
120kgx10
108kgx10x2

pushpress
90kgx10
80kgx10x2

dips
+50kgx10
+55kgx7
+40kgx10

lunges
40kgx10
45kgx10
50kgx10

MP
60kgx10
54kgx10x2

leg raises
bwx12x5
 
high hang power snatch
80kgx5
72kgx5x4

snatch deadlift
120kgx10
108kgx10x2

hip thrust
140kg+bandsx10
128kg+bandsx10x2

trap bar shrugs
225kgx10x3

BB rows
120kgx10
108kgx10x2

pullups
+15kgx10
+20kgx10
+15kgx10

russian twists
10kgx15x3

broad jumps
3x5
 
back squat
108kgx10
110kgx10
112,5kgx10
115kgx10x2

pushpress
70kgx10x5(wasn't allowed to use the jerk boxes so i had to reduce the weight)

dips
+40kgx9(upper body was toast after the pushpress)
+30kgx10x4

lunges
40kgx10x5

MP
54kgx10x2
54kgx8
50kgx9x2

ab wheel
bwx10x5
 
high hang power clean
90kgx5
80kgx5x4

clean deadlift
160kgx10
140kgx10x2

hip thrust
120kg+bandsx10x5

trap bar shrugs
200kgx10x5

BB rows
100kgx10x5

pullups
+5kgx10x5

jumps
3x5

calve raises
4 sets

russian twists
10kgx15x5
 
snatch
74kgx2x9

C&J
84kgx2x9

leg curls
41kgx10x2
36kgx15

seated calve raise
50kgx10x4

hammerstrength lateral raise
41kgx12x3

farmers carry
160kgx40mx3

leg raises
 
squat
120kgx10(wanted to go higher today, but my back was off, during the warmup sets unracking the weight was painful)
108kgx10x2

pushpress
80kgx10
70kgx10x2(i miss doing them from the blocks)

dips
+55kgx7
+40kgx10
+30kgx10

lunges
50kgx10
40kgx10x2

MP
60kgx10
50kgx10x2

leg raises
5 sets
 
high hang power snatch
80kgx3
65kgx5x4

snatch deadlift
120kgx10
108kgx10x2

hip thrust
140kg+bandsx10
150kg+bandsx10
135kg+bandsx10

trap bar shrug
225kgx10
245kgx10
255kgx10

underhand bb row
100kgx10x3

pullups
+10kgx10x3

broad jumps
3x5

hammerstrength high row
70kg(per side)x8
70kgx6
50kgx15

russian twist
10kgx15x5
 
squat
100kgx10
105kgx10
107,5kgx10
110kgx10
112,5kgx10

pushpress
70kgx10x5

dips
+30kgx10x5

split squat
16kgx10x3
24kgx10x2

MP
50kgx10x5

ab wheel
bwx10x5
 
yesterday and today was tired and pretty much worn down, sleep isn't good and not really much of an apetite, scratching on the border of overtraining i think

high hang power clean
80kgx5
90kgx5
100kgx5(felt very good)
90kgx5x2

clean deadlift(this is where the workout started to not be good)
150kgx5
110kgx10x2

hip thrust
130kg+bandsx10x4
120kg+bandsx10

trap bar shrugs
175kgx10x5

underhand bb row
100kgx10x5

pullups
bwx10x5

calves
russian twists
 
snatch
75kgx2x9

c&j
85kgx2x9

quarter squats(doing only the bottom portion of the lift)
20kgx12
40kgx12
60kgx12
80kgx12

leg curls
8x3

calve raises
10x4

leg extensions
2 sets(didn't even count the reps, just pumped them out)

ab wheel
bwx10x3

went to watch a powerlifting meet before the training, sitting for 5 hours on a low wooden bench left it's mark haha but all of our girls and guys did a great job today! either in the youth classes or as a first competition
 
yesterday

power jerk
110kgx5
100kgx5x2

back squat
140kgx5
125kgx5x2

pushpress
100kgx5
90kgx5x2

bench
120kgx5
125kgx5
112,5kgx5

jerk dips(3 sec pause at the bottom position)
160kgx3
170kgx3
180kgx3
190kgx3
200kgx3
150kgx3

OH press
70kgx5
63kgx5x2

ab wheel
bwx5
+5kgx5
+10kgx5x2
+5kgx5
 
high hang power snatch
80kgx3
85kgx3
75kgx3

snatch deadlift
140kgx5
125kgx5x2

muscle snatch
60kgx5
50kgx5x2

hip thrust with bands
170kgx5
180kgx5
160kgx5

snatch grip shrugs
190kgx5
170kgx5x2

chins
+35kgx5
+20kgx5x2

underhand grip BB rows
130kgx5
120kgx5x2

russian twists
15kgx15x2
15kgx25

DB curls
3 sets with supination
3 sets hammer
 
power jerk
100kgx5x5

back squat
126kgx5x5

pushpress
90kgx5x5

bench
112,5kgx5x5

jerk dips(3 second hold in the bottom position)
180kgx3x5

OH press
63kgx5x5

leg raises
+10kgx5x5
 
had almost no food before training, was hungra af and we had 39°C haha so i was pretty drained

high hang power clean
100kgx2(failed the 3rd)
90kgx3x2

clean deadlift
160kgx5
140kgx5x2

muscle snatch
50kgx5x5

hip thrust with bands
160kgx5x5

snatch grip shrugs
170kgx5x5

chins
+20kgx5x5

underhand grip BB row
115kgx5x5

face pulls
20kgx15x4

standing calve raise
80kgx12
120kgx10x3

russian twist
10kgx15
15kgx15x3
20kgx15
 
yesterday
snatch
64kgx2
74kgx2
80kgx2
85kgx1x5

C&J
72kgx2
84kgx2
90kgx2
95kgx1(my left wrist hurt to much so i couldn't do more sets)

clean pulls
100kgx3x4

frontsquats
100kgx1x4

C&J
40kgx1+3x? i just did them for a while to grease the movement pattern

leg curls
leg extensions
seated calve raises
DB curls
ab wheel
 
at the moment the lifts are almost non existent in the plan, this phase is geared for hypertrophie and general strength
mon, tues i need to find my 5RM on most exercises and then do 2 lighter sets with 90%of said 5RM
wed, thurs 5x5 with the 90% of the 5RM
and saturday is some relatively light lifting with doubles up to 75% and then 5 singles with 80% of my PR's from the oly lifts
 
powerjerk
110kgx5
100kgx5x2

back squat
140kgx5
126kgx5x2

pushpress
100kgx5
90kgx5x2

bench
125kgx5
130kgx3x2(on the first set i lost the tightness in my arch and the chest collapsed on the negative of rep 4, so i lost my leverages, on the second try i was just to gassed and racked after 3)

jerk dips
200kgx1(felt like i would collapse)
170kgx2(again, body is not recovered at all)
120kgx3

OH press
70kgx5
60kgx5x2

ab wheel
bwx5
+5kgx5
+10kgx5x3

bodyweight is around 85kg (84,5-85,5 depending on the day)
 
yesterday

high hang power snatch
80kgx3
70kgx3x2

snatch deadlift
140kgx5
125kgx5x2

muscle snatch
60kgx5
50kgx5x2

hip thrust with bands
180kgx5
160kgx5

snatch grip shrugs
200kgx5
180kgx5x2

chins
+40kgx5
+23kgx5x2

underhand grip row
140kgx5
125kgx5x2

russian twist
face pulls
 
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