Wees and Poos

[poos_n_wees]

Upper back where the bar sits for squats is grazed and soooorrrreeee. I hope I don't get a big callous there

Honor Badge right there! :pfft: :pfft: , nice work on the squats/bench...pumping out the Volume!

Haha thanks John!

+1 Feels like permanent sun burn :nod:

Omg that's EXACTLY what it feels like! Then just as it starts healing.. It gets rubbed raw again after the first set of squats the next day :doh:

It's the price we pay for strength...small sacrifice I have them on my hands....gone are the girly hands!

Hahaha tell me about it! My partner doesn't ask me for massages anymore cos my hands are like sandpaper these days.. Ewwww lol.

You will get used to it and it becomes second nature...doesn't feel gay at all :pfft: . Nice benching by the way :clap: .

Thanks for the reassurance

Enjoyed the vid pnw. You make it look easy. Have you always been strong or did it take a lot of hard work to get where you are now?

Cheers bro.. And thanks for boosting my ego

Not sure about being strong.. But it's definitely taken a while to build the confidence to not give a shit and just lift heavy :nod:

[poos_n_wees]

FRIDAY 22/07

Training - Squats/push/pull

Dynamic warmup - 15mins

Squats

Bar x lots

50 x 5

60 x 5

70 x 5

80 x 5

90 x 3

95 x 2

100 x 1 x 2

80 x 5 x 3

GHRs

BW x 8 x 3

Seated BB press

Bar x 10

25 x 8

30 x 8

35 x 8

DB row

21 x 10

27.5 x 10

31 x 8

Cardio - Off

[poos_n_wees]

SATURDAY 23/07

Training - Bench/deads

Bench (pauses)

Bar x lots

40 x 6

45 x 6

50 x 4

50 x 4

Deads (sumo)

60 x 2

80 x 2

100 x 2

110 x 2

120 x 1

100 x 1

80 x 5

Tried sumo for the first time and quite liked it.. Feels like I'm doing less work, and isn't as taxing on my back as conventionals are.

Cardio - Stairs; 5 x 9 flights

[poos_n_wees]

SUNDAY 24/07

Training - Bench/deads

Bench (paused)

Bar x lots

30 x 5

35 x 5

40 x 5

45 x 5

50 x 3 x 2

55 x 1 x 2

45 x 3 x 2

Good mornings

20 x heapssss

Deads (sumo)

60 x 5

80 x 3

90 x 1

100 x 1

110 x 1

120 x 1

130 x 1

140 x 1

Cardio - 20mins bag work

[runveerun]

20 x heapssss

This is a very technical number, I use it myself when I have totally lost count and/or can't be bothered writing it down it is more than 1 but less than 10000 :pfft:

Good work as ever PNW! You are doing the CBC comp in a few weeks huh?

[Monarchking]

Took the night off training to go watch the Auckland vs Otago game at Eden Park. Wish I had gone to the gym instead

blahahaha :shock:

[poos_n_wees]

This is a very technical number, I use it myself when I have totally lost count and/or can't be bothered writing it down it is more than 1 but less than 10000 :pfft:

Highly technical!

Good work as ever PNW! You are doing the CBC comp in a few weeks huh?

Thanks Vee! Yep, I'm doing it. Looking forward to it too :nod: How was your holiday abroad?

Took the night off training to go watch the Auckland vs Otago game at Eden Park. Wish I had gone to the gym instead

blahahaha :shock:

[poos_n_wees]

From the other day. Any advice on bench would be appreciated.. :pray:

Excuse the facials and fluffing around before and after lifts.. Don't know how to edit vids :doh:

[crazyfacials]

great video :clap: doing only faces is not a big issue...becomes worse when you're bald and you go red and do the meanest crazy facials while you're at it :oops:

[steak]

Your bench set up looks pretty good T. Be nice to be able to sneak a bit of chalk into that shiney land gym and get some on your back /bench to really get you gripping the bench hard. This would allow you to set up the legs a lot tighter thus transferring a little more powah north. You would then also be able to tuck those feet back under your hips a little more too=more tightness.

Secondly I reckon I could shorten that long ROM in you by nearly a foot!

No charge of course 8)

Try squeezing the scapulas (shoulder blades) together like you were going to hold a pencil in between and keep them that way throughout the movement...this will help...really need to show in person the other stuff but try this for now.

You are a strong dead lifter and with a little tweak here and there that sumo will fly up. Ditch the shoes, try to push your feet outwards as you pull and get the legs locked out quickly for starters...keep that head/chest up too.

Anytime you want to come up and have a train just sing out :nod:

[runveerun]

Hey PNW! Good liftering! I am no expert but I only know this cause I have been told the same. With your bench the bar should go straight up and down-not in an arc- it means you can bench higher- literally to your boobs not down to under them. It also cuts out alot of ROM which is good! Your deadlift is strong :shock: wow! :notworthy:

[Old Bull]

Nice Vid,

Just what the rest said, but I would take your hands out to shoulder width, the bar started to be come a bit unstable at 130. Do like we talked about with the conventional load the bar before breaking from the floor.

Looking Good.

[bar-belle]

Hey PNW nice vid... you have a really good raw strength there and I'm liking your sumo it looked stronger than your conventional pull. Onward and upward aye :nod:

[Big john]

Do like we talked about with the conventional load the bar before breaking from the floor.

plus 1 to what OB said, your Biceps will thank you in the long run tanz,

Whats the craze with the sumo....the Conventional pullers are dropping like flies and switching sides! :pfft: :pfft: :pfft: , But looked stronger pulling in Sumos :clap: :clap:

[VanillaGorilla]

3 plate Deadlift heyoooooo!

[startinfromscratch]

if i rename myself urine and feces will i be strong as f*ck too? lol

killin' it T! :nod:

[poos_n_wees]

great video :clap: doing only faces is not a big issue...becomes worse when you're bald and you go red and do the meanest crazy facials while you're at it :oops:

Cheers bro. We'll have to hook up for a training session sometime seeing as you're at FP too.

Your bench set up looks pretty good T. Be nice to be able to sneak a bit of chalk into that shiney land gym and get some on your back /bench to really get you gripping the bench hard. This would allow you to set up the legs a lot tighter thus transferring a little more powah north. You would then also be able to tuck those feet back under your hips a little more too=more tightness.

Secondly I reckon I could shorten that long ROM in you by nearly a foot!

No charge of course 8)

Try squeezing the scapulas (shoulder blades) together like you were going to hold a pencil in between and keep them that way throughout the movement...this will help...really need to show in person the other stuff but try this for now.

This is awesome, cheers for taking the time to critique Steak. I'll give these pointers a go :nod:

You are a strong dead lifter and with a little tweak here and there that sumo will fly up. Ditch the shoes, try to push your feet outwards as you pull and get the legs locked out quickly for starters...keep that head/chest up too.

Choice.. I actually tried these tips today and surprised myself by how much better it felt coming up off the floor! :twisted:

Now I'm just scared shitless I'd squash my toes with the plates coming back down lol.

Anytime you want to come up and have a train just sing out :nod:

Hell yeaaahhh I wanna pull the sled too lol. Will give you a PM/call sometime this week. Keen as :nod:

Hey PNW! Good liftering! I am no expert but I only know this cause I have been told the same. With your bench the bar should go straight up and down-not in an arc- it means you can bench higher- literally to your boobs not down to under them. It also cuts out alot of ROM which is good! Your deadlift is strong :shock: wow! :notworthy:

Thanks for the advicerings Vee! It makes sense :nod:

Nice Vid,

Just what the rest said, but I would take your hands out to shoulder width, the bar started to be come a bit unstable at 130.

Thanks Boss! Yep, saw what you meant about the unstable bar.. There was an uncool wobble in there :oops:

Do like we talked about with the conventional load the bar before breaking from the floor..

Yep, will do. Cheers :salute:

Hey PNW nice vid... you have a really good raw strength there and I'm liking your sumo it looked stronger than your conventional pull. Onward and upward aye :nod:

Thanks Rach. Yep, definitely feels much better! Not as taxing on my lower back as conventional :nod:

Do like we talked about with the conventional load the bar before breaking from the floor.

plus 1 to what OB said, your Biceps will thank you in the long run tanz,

Whats the craze with the sumo....the Conventional pullers are dropping like flies and switching sides! :pfft: :pfft: :pfft: , But looked stronger pulling in Sumos :clap: :clap:

Cheers J! Yep will do.. Gotta look after the biceps, they've been pretty useful in my life thus far hehe.

And sumos are the new black mate.. Get with it

3 plate Deadlift heyoooooo!

CHE HOOOOOOO!!! Hahaha thanks bro! :jive:

if i rename myself urine and feces will i be strong as f*ck too? lol

killin' it T! :nod:

Thanks bro

[teamfatboy]

Wow, nice work there..... great to see PnW :clap:

[poos_n_wees]

Wow, nice work there..... great to see PnW :clap:

Thanks TFB

THURSDAY 28/07

Training - Deads/squats/bench/arms

Sumo deads

60 x 5

80 x 5

100 x 3

120 x 3

130 x 2

140 x 2

145 x 1

Fiiiinally broke the 140kg plateau I've been stuck on for ages! Loading the bar before the lift and 'spreading the floor' tip helped heaps.. Felt I was recruiting my hammies and butt alot more this time round. 150 next week :twisted:

Front squats

Bar x lots

40 x 8

50 x 8

60 x 8

70 x 3

Tired. On one of the reps of 70, I was stuck at the bottom and had to wait a bit before powering up :doh:

Bench

Bar x lots

30 x 8

40 x 8

50 x 8

50 x 4

BB curls

15 x 12

25 x 12 x 2

Tri pushdowns (plates)

2 x 20

3 x 20 x 2

Cardio - None

[steak]

Shot! Nice bit of sumo work here 8)

[crazyfacials]

Sumo deads

140 x 2

145 x 1

Fiiiinally broke the 140kg plateau I've been stuck on for ages! Loading the bar before the lift and 'spreading the floor' tip helped heaps.. Felt I was recruiting my hammies and butt alot more this time round. 150 next week :twisted:

excellent work and well done ...however you're now banned from doing deads since you're starting to me make look even more of a sissy than before!!!! :pfft:

[bigdogbob]

awesome stuff pnw...but I have to agree with crazy facials..STOP you making us all look crappy hahaha my PB of 120 seems lamo lamo lamo

Nah excellent stuff love it!

[teamfatboy]

THURSDAY 28/07

Training - Deads/squats/bench/arms

Sumo deads

145 x 1

Front squats

70 x 3

Tired. On one of the reps of 70, I was stuck at the bottom and had to wait a bit before powering up :doh:

Wow -huge day at the office, T :notworthy: especially those front squats :salute:

[TFB resolves to train harder :shifty: ]

[morattigirl]

THURSDAY 28/07

Training - Deads/squats/bench/arms

Sumo deads

145 x 1

Front squats

70 x 3

Wow -huge day at the office, T :notworthy: especially those front squats :salute:

[TFB resolves to train harder :shifty: ]

Hell yes! Massive PnW! and awesome on breaking thru that plateau! Gotta love that aye :nod: Choice!

[bar-belle]

:pfft: love the new avatar :grin: