>>77177984
Oh yeah, this will be a wild success just like the last one

>>77177984
BIG DOG WORLD

>>77177985
Mad?

I can't get past 2pl8 x 5 reps, it's been 3 fucking months. Also my ohp stagnated at 1pl8 x5 reps. What the fuck should i do? I'm trying REALLY hard in the gym.

5'9 168. Also i'm 15% bf so i can't eat more

>>77179519
Assuming you're talking about bench, try 3x3

>>77179542
Once a week? will triples really help?

>>77179561
>M, Heavy
3x3 bench
>W, Light
OHP 3x5
>F, Medium
3x5@95% bench of M

Go to the true plg.
>>77177957

>WAWTT
Squat 355×5, 325×5×2
Top set slowed on reps four and five but stayed in position. Slight forward lean out of the hole but controlled. Backoffs felt more consistent once settled. Depth was there. Nothing notable.

Bench 275×5×3
First two sets moved fine. Third set slowed, especially last rep, but completed without a spot. Bar path consistent. Feels close to limit but still repeatable.

Weighted chins +30 6/6/6
Kept reps clean. Didn’t push for 8s. Slight slowdown last set. No breakdown.

Pull-aparts 2×20 band
Done between sets. No issues.

BW: 179 lbs

> WAWET
Eggs and toast in the morning with coffee. Lunch was leftover taco soup with rice. Had a banana before training. Dinner will be ground beef and potatoes, maybe rice depending on hunger. Same meals as usual. No tracking, just eating normal portions.

>WAWLT
Metallica, Pantera, AC/DC, and a generic rock playlist. Nothing new. Just whatever was already playing. Didn’t really pay attention between sets.

>WAWFT
Lower back a little tight after squats. Elbows slightly irritated on bench. Hands a bit fatigued from chins. General tiredness by the end. Nothing unusual.

height: 172cm
weight: 202.2
scent: none
music: https://www.youtube.com/watch?v=GWkHKtx1qXg

bss 4x4 175
chin-up hold 3x17sec
nordic hold 4x15sec
wide pull-ups 3x4
db bench 6x4 80
front raise 4x4 35
bike hiit 4x:20/:10 3x:30/:15

Not bad today. BSS was good, might go up, I want to hit 205 by the end of the training cycle. More excited for later today to try out some pesudo planche push-ups and ring l-sits. Maybe some ring dips too depending on time. The pushups may come tomorrow. I will probably substitute the clapping pushups for them.

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>>77177984
>T
77-45 W to end the season. Got to play against a former MLR and Team USA Olympian. He probably would have been a bigger threat if he had better support. Three way tie for 2nd in the league, but because we don't like to play defense, we lose the tie breaker on point differential, again.
>E
Chicken and potatoes.
>L
https://youtu.be/FlPalDkWsuA?si=2c5Fae0gB3QGbyaA
>F
Body is sore. I'm slowly accepting that recovery takes longer now. Lifting has been nonexistent lately. Will do some body building fluff for a month or so, then back at it. Have a half-marathon signed up I need to prep for. Maybe I'll do one or two more this off-season. This will probably be the last summer utilizing the triple prowler, too. End of an era.
Cheers, gents.
>>77179759
This can't be true.
>>77179769
>>77179921
Solid

this place can't survive without him

>>77181206
IM STILL HERE,
HEHE

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>>77181206
No...There is another.

>>77181401
why didn't he change his name to louie simons? is it true that simons surname is louie?

height: 172cm
weight: 202.8
scent: none
music: none

squat 8x4 345
sumo 4x4 1x2 315
deadlift 1x1 315
sumo hold 4x30 sec
lat raise 3x4 30

Not bad day today. Glute pulled on the sumo after 3 or so sets but should be fine. Still have more to clean up. It was a speed issue this time that did it, so I can't really pull as fast as I would like. May move to conventional for a few sets to try and work around it. There does seem to be less tendonitis though, even when doing nordic curls. Probably just more work to do. No pain on the squats though. The faster you go the more tendon/joints/fascia get involved to distribute the force. Bringing my hands in some for bench to take the front delt out of the lift. I tried some pesudo planche pushups yesterday and my shit is trashed still (and will be until I lay off planche work). Going to continue working on my planche so my front delts are going to be really sore for the foreseeable future. Cardio is coming along. The best its been in over a decade. Wish my gym had more people lifting. Went back to all casuals again. Remember, all roads lead to Westside.

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>underside hand grip is failing on weights I've done before without grip problems
what mean

>>77181856
unusually weak grip is a sign of excessive CNS fatigue, it may be time for a deload

>>77181856
>>77181864
I FORGET WHO SAID IT,
THINK IT WAS A STRONGMAN,
POSSIBLY PETE RUBISH,
IF YOU CAN SQUEEZE A FIST REALLY HARD YOU ARE READY TO TRAIN,
IF THE SQUEEZE FEELS WEAK YOU WONT HAVE A GOOD SESSION

thankful for Allah that we have a bong with highschool freshman tier lifts to give us advice

>sharts loudly
https://youtu.be/IzjJUKc-h5o?t=13

>>77177984
Plopping out a load of Norman khan

This was a long time in the making

>>77181979
NICE TRYYY, RABBIII,

File: 1582498751111.png (1.2 MB)

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>he's not doing hank's 531

Excreting a bit more Norman khan this morning

Very solid.. I have to be careful

Man, the other(true) plg thread is a bloodbath.

Jesus yea that lil brown zoomerito twink got knocked da fuck out. I need to sit down.

>WAWTT
Light Squat 300×5×2
Both sets were routine. Bar speed was consistent and positions stayed the same each rep. Depth was fine. Didn’t feel especially light or heavy. Just moving through the work and getting the volume in. No changes needed.

OHP 165×5/5/4
First set already close to a limit. Second set slower with more effort. Third set got four, fourth rep was a grind, fifth not there. Bar path stayed mostly straight. Feels like it is at a stall point. Will likely need to repeat.

Deadlift 450×3
Only took three reps. First rep slow off the floor. Whole set felt heavier than expected. Once moving it was fine but nothing felt sharp. Didn’t attempt a fourth. Just got the work done.

Face pulls band 20/20/20
Done between sets. No issues.

>WAWET
Eggs and toast with butter in the morning with coffee. Lunch was leftovers, taco soup with rice. Nothing measured. Had a banana before training with water. Dinner will be ground beef and potatoes, maybe rice. Same meals as usual. No tracking. Just eating normal portions and moving on.

>WAWLT
Listened to an audiobook on basic project management and process documentation. Mostly about standard workflows, meeting structure, and tracking action items. Nothing particularly engaging. Let it play in the background between sets without really focusing on it. Didn’t change anything throughout the session.

>WAWFT
Upper back a little stiff. Shoulders slightly irritated during press. Lower back felt tired before deadlifts. Grip was fine. General fatigue by the end. Nothing out of the ordinary.

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Fuck this gay ass "sport". What IS this shit?

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>>77183589
Pee happens chud. Deal with it.

>>77183633
Why do women refuse to piss in the toilet before lifting

>>77183647
you're a bigot

height: 172cm
weight: 204.4
scent: none
music:

bench 6x4 275
leg extension 1x4 110 8x4 130 1x4 150
pull-ups 5x4
chin-ups 5x4
nordic curl slow eccentric 5x5sec

Today was good, even with ring finger on rings it was still a little slow, but not as grindy as before. I normally do index on rings. May move to pinkies we'll see. Friday I got spoto press for the first time, will probably go feet up/out just for fun. Need to start training muscle ups instead of all the pull-ups. I will throw in a few attempts most days but may not list it every time. Just need to practice on a slightly thicker bar hitting the transition. Trying not to use too much momentum. The rack I train on most of the time has a thin pull-up bar I can do muscle ups on, but a thicker bar is still slightly too much for me right now. This new captcha is trying me.

>>77183839
>204.4
u gettin fat

>>77183851
>gettin

>>77179769
>>77183188
>WAWTT
Treadmill walk 20 minutes
Set the speed to a normal walking pace and kept it there the entire time. No incline changes. Heart rate stayed steady and nothing really changed from minute to minute. Didn’t feel like cardio, more just moving around. Legs felt a little stiff at the start from the previous sessions but loosened slightly after a few minutes. No sweating beyond normal. Just walked until the timer hit 20 and got off. No real takeaway other than it was completed.

>WAWET
Eggs and toast with coffee in the morning. Lunch was leftovers, same taco soup with rice. Had a small snack in the afternoon, maybe fruit or something easy. Dinner will be ground beef and potatoes again, possibly with rice if still hungry. Same general rotation of meals. Nothing measured or changed. Just eating the same food as usual without thinking about it much.

>WAWLT
Listened to an audiobook on basic workplace communication and email etiquette. Mostly covered writing clear subject lines, structuring updates, and following up on action items. Very repetitive. Let it play the entire time without paying much attention. Just something to have on.

>WAWFT
Legs felt slightly stiff at the start from earlier in the week. Loosened a bit while walking but still noticeable. Lower back felt normal. No joint pain or anything worth noting. Overall just mild stiffness and nothing else.

height: 172cm
weight: 204
scent: none
music: none

squat 6x2 385
chin hold 3x20sec
back extension 6x4 225
front raise hold 3x15sec 20
multi-hip 5x4 130
pull-ups 15 reps
assault bike :20/:10 6 intervals

Not bad today. Squats were good. Had to work in with someone doing back extensions happens about once a week or so. Outside of that everything went well. Targeting Julyish to get a decentish muscle up. I can do one now on the fatter bar if I kip a lot but I'm trying not to. Mostly working on the transition. Also need to start shaving down my callouses on my hands finally. Will probably drop the chin-up work for more pull-ups to help with the muscle up. I like the chins for deadlift a little more though. Poliquin?(rip) recommended doing them instead of pull-ups which I found to be pretty accurate. Wish I had a slightly better gym. Always have to pay more for less equipment and fewer people going to the gym to socialize.

How do I get an invite to the real plg

>>77185470
You have to know someone on instagram I think

>>77185549
Sometimes I want to get instagram just so I can Bobby post.

>>77185470
YOU ARE HERE,
THIS IS IT

>>77185470
check ur inbox
just send an invite

>>77185470
dm'ed ; )

height: 172cm
weight: 202.4
scent: none
music: https://www.youtube.com/watch?v=nm1LYGAgrq0

ssb 295 4x3
pull-ups 7x4
larsen spoto bench 235 6x4
high nordic hold 4x15
leg extension 8x4 70
false grip hang 1x30sec

Not bad today. The larsen spoto bench was fine. Felt a good connection to the bar after about 3 sets. I felt stable so I don't know how well it will work, but the extra sets of benching helps for sure. My false grip does not exist right now so I'm going to work up to 5-10 minutes of hanging in false grip to build up the strength. Once I get a good false grip doing muscle ups should be easier. Weak wrists strike again.

unilateral db high pull where you also rotate into the movement is goated pl assistance

>>77184674
>WAWTT
Bodyweight 180

Squat 340×5×3
All sets completed. First set felt a little heavy on the descent but came up fine. Second set felt more stable on the back. Third set slowed slightly but reps stayed consistent. Depth was fine. Nothing stood out.

Bench 265×5×3
All reps completed. Bar speed was the same across sets. No sticking point. Just normal pressing. No adjustments.

Pendlay Row 265×5×3
All reps completed. Bar came off the floor the same each set. Stayed strict. No change.

Shrugs 210×12×3
All sets at 12. Grip held. No issues.

Neck Curl 12.5×20×3
All reps completed. Same as usual.

>WAWET
Eggs and toast with coffee in the morning. Lunch was leftovers, taco soup with rice. Had a banana in the afternoon. Dinner will be ground beef and potatoes, maybe rice. Same meals as usual. Nothing different.

>WAWLT
Audiobook on spreadsheet organization and file naming. Mostly about folder structure and version control. Let it play the whole time. Didn’t pay much attention.

>WAWFT
Mentally felt normal. No strong motivation or lack of it. Just went through the session. No frustration, no excitement. Same as most days.

>>77186353
I'll try that next week sometime thanks for the tip. Afternoon training went well. The planche pushups went really well today despite being really shit on Tuesday. Tried some false grip hanging and I only made it about 10 seconds, so I had to do multiple sets of 8 second instead of the two sets of 20-30 that I had planned. Bent arm press to handstand against a wall is coming a long too. I can get 2-3 good reps. My straddle l with one hand in the center is getting there too, about 4 seconds. Getting light cramps in the hips and glutes again. Always welcome.

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So I got a 500lb DL by training since mid December when I PR'd at 445 and since then have eaten extra meals at Taco Bell during lunchtime, sneaking off to the Filipino buffet without my wife knowing etc. I did an inbody scan on 2 January where it said I was 181lbs of LBM with 36lbs of fat. I did it again this morning and it said I lost 3oz LBM and gained 9lbs of fat. So is it possible that all my extra calories and adequate protein didn't result in any muscle gain over 3 months and instead I just had a mix of neuromuscular adaptations and going from 16.5-20% BF?

>>77187275
BIG DOGGIN

>>77187275
Mass moves mass.

height: 172cm
weight: 201.4
scent: none
music:

dl 315 2x2 385 1x1
dips 3x8
false grip hang 4x15sec

Not the best day, but felt fine physically. CNS was a bit slow took too long to wake up. I don't really like having to deadlift less than an hour after waking up, but it is what it is. The weight felt fine though, just slow. Going to pull conventional for the best of the block. I do enough pulling that I'm not concerned about it. Mostly worried about not pulling my glute. Got feed the cats, 4 minutes jump rope intervals, tuck front lever holds, ring support holds, back levers, some tuck planche work, and a few more false grip hangs for the afternoon.

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>>77187789
Yes. Theoretically, this coupling arises from the incorporation of jerk into the governing equations which describe the mechanical action.

>>77185549
>tripfats fled to instagram after their oinking
pottery

How do I improve my recovery?
I can barely squat 1x a week now, I remember doing it 2 or even 3 times a week years ago without issue. Maybe because I am stronger now and also cutting for the summer but still...

>>77188467
This general is great without them

About to head out to train again. Both my bicep tendons are starting to complain a bit so I plan on easing off on some of the low tuck planche holds. Probably dropping back from 10 sets to 8 or so. Wed and Sat I only do 5 sets so I will take off a set or two. Also debating changing my lifting time to the evening instead of the morning when I go to hit some 1 rep maxes in another two blocks. It would fix a lot of the shitty morning sessions, but I also feel like a bitch for not just lifting in the morning. Its way easier training in the evening/afternoon though. Not even close.

https://www.youtube.com/watch?v=m7IVcNAyt44 pretty fun video

Am I supposed to blink between reps?

>>77188658
This general trimmed the fat

Pushing out a heavy load of Norman khan

>>77188548 #
VERY LIKELY
>>77189083
DONT BLINK, BREATHE OR BARK

>>77186753
>WAWTT
Bodyweight 180

Squat 365×5, 330×5×2
Top set completed. Last rep was slow and leaned forward slightly but still stood up. Depth was fine. Backoffs felt more controlled after the top set. Just normal heavy work. No change.

Bench 275×5/5/5
First two sets completed. Third set did not finish. Bar speed slowed early in the set. No real deviation in form. Just near limit. Will likely repeat or make a small increase adjustment.

Weighted chins +30 8/8/8
Did the sets. Reps were somewhere in range. Nothing stood out. Just completed the work.

Pull-aparts band 20/20
Done between sets. No issues.

>WAWET
Bagel with cream cheese and coffee in the morning. Lunch was a sandwich and chips. Had a protein bar before training. Dinner will be chicken and rice with some vegetables. Different from usual but still simple. No tracking.

>WAWLT
Audiobook about basic time management and scheduling. Covered calendar blocking and task lists. Mostly repetitive. Let it play without focusing on it.

>WAWFT
Mentally felt the same as usual. No strong motivation or lack of it. Slightly tired but nothing unusual. Just went through the session.

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Thinking of adding wrist curls for wrist strength. Are you useful or pointless?

Also you guys said zercher squats aren't worth it because your arms will fail at heavier weights. I've been doing them a little while now and it's totally fine, good thing I didn't get discouraged. A few bone heads here are spreading disinformation

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>>77191705
>A few bone heads here are spreading disinformation
Say his name.

height: 172cm
weight: unknown did not weigh today
scent: none
music: none

bss 3x3 205
false grip hold 5x10sec
nordic hold 5x15sec
wide pull-ups 5x4
db bench 6x4 100
front raise 4x4 35

Pretty good day today. BSS was a little heavier and I ended up cutting a set but felt good. Will be a 4x4 next week. False grip improving, I can't actually hold it yet without my feet off the ground but should be able to for a few seconds by the end of the week. Bench was good, did a db larsen bench I guess, feet were out.

>>77191705
I get bad bicep pain doing zerchers above 195 or so. It feels like I'm about to pop a bicep, so I don't do them. Probably depends on where your bicep tendons grew in and how you position your arms. Also probably how strong your biceps are. Mine are not very strong as I did not do any curls and not a lot of pull-ups until somewhat recently. I don't think they are a bad exercise. Knowing what I know now, I would add something for your wrists just in case. Mine are also pretty shitty, but are getting there.

>>77192031
Fair enough

>>77191760
How sad, he probably just can't do them. I think zerchers are one of the best displays of RAW STRENGTH

>>77191705
You know what I don't get, is why he insists on training in those stupid clothes that are definitely not meant for exercise. Also at 6 foot 9 how do you manage to pick a top that's too long for you kek. It's uncanny

Had 8 chewy bars today

>>77192558
You can just say candy bars

>T
Chest & delts
3.2 mile jog
4.05 mile jog
>E
Mojito lime steak and chicken
>L
https://youtu.be/awe3m4yVeT4?si=NTRIhjrEiJOLPKkT
>F
Weak.

Pushing out some Norman khan logs, hoping this will be quick and easy

>>77191674
> WAWTT
Bodyweight 180

Mowed front lawn, then used leaf blower to clear clippings. Mowed at a normal walking pace with no changes to pattern, height, or approach. Started from the same corner as usual and worked across in straight lines, turning in the same spots. Grass was slightly longer than last time but did not change effort in any noticeable way. Emptied clippings once and then resumed. After finishing, used the leaf blower on the driveway and sidewalk. Went back and forth over the same areas until it looked the same as it usually does. No adjustments made. No real fatigue beyond general movement. Just completed the task.

>WAWET
Fiber One cereal with milk and coffee in the morning. Chose it because it is high in fiber and makes it easier to deficate and stay regular. Lunch was a turkey sandwich with mustard and a bag of chips. Nothing added or removed. Had an apple in the afternoon along with water. Did not track intake. Dinner will be chicken, rice, and frozen vegetables cooked in a pan. Same portion sizes as usual. No changes to meals or timing. Just eating the same foods in the same way.

>WAWLT
Audiobook about basic household budgeting and tracking monthly expenses. Covered topics like categorizing purchases, reviewing bank statements, and setting simple limits for recurring costs. The examples were repetitive and similar to each other. Let it play continuously at the same volume while working. Did not rewind or skip sections. No interaction with it.

>WAWFT
Mentally felt neutral the entire time. No change in mood before, during, or after. No noticeable increase or decrease in focus. Just completed the task because it needed to be done. No thoughts about it afterward. Nothing stood out.

>>77177984
Relative strength niggas be like
>Yes you’re stronger than me
>Yes you can lift more than me
>BUT did you know i’m also SMALLER than you?

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Guys please watch my new video

height: 172cm
weight: 205.2
scent: none
music: none

squat 8x4 345
dl 6x4 315
sumo hold 3x30sec
lat raise 4x4 20
assault bike "hiit"

Not bad today. No pain on the deads which is nice. Feeling pretty good. Going to pull a little heavier on sat and stick to actual deadlifts for now. Calves starting to get sore from the squatting which is nice to return to.

>T
Lying leg curl SS w/ squats
Leg extensions
GHR
Hack squats
Rugby touch
>E
Omelete supreme
>L
https://youtu.be/DWaB4PXCwFU?si=yZ5pm0Maat8cDtPr
>F
Hopeful. The team went 3-0 at a tournament over the weekend. If people can prioritize fitness this summer, we have a real shot at being back in the title picture

>>77193518
>WAWTT
Bodyweight 180

Light Squat 305×5×2
Both sets completed. Bar speed steady and positions consistent. Didn’t feel especially light or heavy. Just moving through the reps. Depth was fine. No adjustments.

OHP 162.5×5×3
All sets completed. Bar speed slowed slightly on later reps but nothing failed. Stayed in line. Just normal pressing. No change.

Deadlift 450×5
All five reps completed. First rep slow off the floor but the rest moved once it got going. Lockout was fine. Nothing stood out. Just a normal set.

Face pulls band 20/20/20
Completed all reps. No issues.

>WAWET
Oatmeal with peanut butter and coffee in the morning. Lunch was rice with ground turkey and some frozen vegetables. Had a granola bar in the afternoon. Dinner will be something similar, probably chicken and rice again. Same portions as usual. Nothing measured or changed. Just eating the same type of meals.

>WAWLT
Podcast about basic office ergonomics and desk setup. Covered chair height, monitor position, and keyboard placement. Very straightforward. Let it play the whole time without paying much attention. No changes.

>WAWFT
Mentally felt normal. No strong focus or lack of it. Thought a bit about switching from regular t-shirts to v-neck shirts but didn’t come to any conclusion. Otherwise just went through the session without thinking much about anything. Nothing stood out.

Currently excreting some rather wet and foul smelling Norman khan

height: 172cm
weight: 204.2
scent: none
music:

bench 6x4 285
leg extension 4x4 130 6x4 150
false grip hold 6x10sec
pull-ups 8x4
nordic curl slow eccentric 5x3

Good day, bench getting there. Nothing notable happened.

>T
Incline bench
DB fly // Iso chest contraction // 30° incline DB fly
Tall kneeling snatch press
DB lat raise // DB rear delt fly // Chest supported DB swings // Lat raise banded ISO hold
BB preacher curl // Incline DB curl
DB hammer curl // DB alt hammer curl // Banded hammer curl
>E
Pesto and marinara meatball pizza
>L
https://youtu.be/SGK00Q7xx-s?si=3dgmxBsr37g6SPcO
>F
188 junk reps of curls - good day.

>>77195565
STINKY POO POO HEAD

>1 guy using plg as training log
>2 schizos posting to themselves
bobby won. he even squats 6pl8 now

>>77196517
proof?

height: 172cm
weight: 205.6
scent: none
music:

squat 6x2 395
false grip hold 6x10sec
45 degree back extension 3x4 225 3x4 275
hip flexor machine 6x4 130
hiit assault bike 6x:20/:10

Easy day, not too bad. Back extension I don't love because its hard to tell when to stop the movement. Going to do 255 next week, 275 felt like I was cutting some movement off at the top.

>>77196521
members only

>>77196517
EXCESS OF 350LBS BODYWEIGHT TOO NO DOUBT,
DISGUSTING FOUR EYED LESBIAN,
>>77196521
DONT BELIEVE THE LIES,
IF THEY CONSIDER LUNCHBOX BENCH PRESS AND SUMO GENUINE LIFTS,
THE SQUAT WILL BE ANOTHER BASTARDISED LIFT,
>>77196664
I CAN SMELL YOU FROM HERE

>>77196517
>squats
You mean like how he >deadlifts xpl8?

Fatfuck who has never set foot in a gym a day in his life here. I've started jogging recently to try to lose some weight (I suck hard at it, BTW), and in trying to find some other physical stuff that would be fun to do, I started considering powerlifting. The raw physical act and simplicity of "lift heavy thing, the heavier you can go without fucking your body up irreparably, the better" just seems immensely fun.

Issue is, I have zero gym experience, like I mentioned and most starting guides I've seen are pretty vague about some stuff. Do I need to go to a gym with specific equipment to get started? Should I stick to simple muscle training and hypertrophy for a while before starting to lift? Is there an "official" exercise program for PL that I should study up on? Any advice or pointing out of how retarded I am is appreciated, thanks.

>>77197093
>Fatfuck who has never set foot in a gym a day in his life
You've come to the right place my friend. We do SS around here.

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I will remind them

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>>77196521
Feel old?

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>>77197093
Who's advice would you rather take?

>>77197135
The specific stuff I asked about would be a good start, I guess. I know fuckall about gym etiquette or what specific type of gym I should be looking for, if any at all to start with.

Im VERY busy and can only get a couple of random quick sessions a week.
But I wanna make at least slow progress still.
I'm intermediate.

Should I do what I do now which is 7 sets of basic compound exercise whenever I can or some strength stuff even though frequency and consistency matter more for strength (but the volume can be lower)?

>>77197135
advice on getting pussy/dick => left
advice on leaving humanity behind => right

>>77196517
>squats 6pl8
pull up status?

>mention bobby winning
>schizos' crashing out
poetry

dozens

>>77197218
>arm supported
>band supported
>half depth
>compression bands on every joint
wtf is the point? just do an honest 3pl8 squat full depth and have some self-respect

>>77197213
Wtf lmao how is kippping so obvious from a still frame lmao

>>77197275
>just do an honest 3pl8 squat full depth and have some self-respect
Man, I literally did this at—not exaggerating—a third of this mans body mass. For reps for three.

westside documentary dropped two days ago: https://www.youtube.com/watch?v=bXDLGsKalIM

>>77197356
another one? holy shit what is jerk-off around hecking old powerlifting gyms run by some random cult leaders?
like who fucking gives a shit?

>>77197275
>>77197295
when you say honest squat full depth you obviously mean complete atg no belt no sleeves right? don't tell me you're belting and sleeving up to hit a below parallel "squat"

>>77197125
SMOOTH SQUATS BIG DOG,
WHEN DID YOU DO THIS ANON
>>77197135
HEHEHEHE,
ALMOST,
POWER OF EATING BABY 4SKINS,
>>77197148
WEAR A DECENT SCENT,
NOT TOO MUCH YOU COME ACROSS AS AN INDIAN THOUGH,
THEY USE A BOTTLE PER VISIT,
>>77197167
AN HOUR IS PLENTY,
SQUAT, INCLINE BENCH, ROWS, ARMS,
>>77197213
HEHEHEHE DEAR OH DEAR,
ITS A BLUR,
WAS THERE A SUDDEN WUICK MOVEMENT,
LIKE A JUMP,
>>77197275
OR 20 RAW IN ONE GO,
YES I DID PERFORM IT,
135KG FOR 20,
3 DAYS LATER,
140KG FOR 20,

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>>77197463
135KG

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>>77197361

>>77197463
>OR 20 RAW IN ONE GO,
YES I DID PERFORM IT,
135KG FOR 20,
3 DAYS LATER,
140KG FOR 20,

I mean I've done my BW - 20 kg for 20 as well but I dont think it's that impressive

>>77197463
>AN HOUR IS PLENTY,
>SQUAT, INCLINE BENCH, ROWS, ARMS,
Once a week that would be enough?

>>77197415
Okay I used a belt. No sleeves. At least I went deep and it's a lot of weight for my bodyweight.

>>77197475
Widowmaker! mirin

>>77197581
YOU SAID A COUPLE OF RANDOM QUICK SESSION,
NOT AN HOUR A WEEK,
AN HOUR IS A QUICK SESSION,
TWO SESSIONS A WEEK IS ENOUGH TP GROW,
STOP BAITING

>>77198169
I DID MANAGE IT WITH 140KG BUT CAMERA STORAGE FULL,
IT FILMED ABOUT 13 OF THEM,
CANT DISPROVE THE 135KG AS I HAVE THEM ALL ON VIDEO,
YOU COULD WITH THE 140KG,
FOR REFERENCE,
I HAVE SQUAT 200KG RAW,
MY ESTIMATED MAX SQUAT 210KG +/- A FEW,
THROW ON A BELT AND SLEEVES WHO KNOWS,

>>77198260
virgins and their hover hands

>>77198260
Why so many jeets and redditors at that gym?

>>77198186
ok I think I can muster 2 hours a week. We'll see what that does

So for my two 1 hour long sessions I'm thinkin
> 1.
> 1xDL, 2xSLDL
> 3xmedium grip bench
> 3xPullups
> 3xReverse nordics

> 2.
> 3xSquats
> 3xBarbell row
> 3xMedium grip bench
> 3xNordics

and maybe upright rows somewhere there

>>77198260
Dunbasses thinking hover hands will catch 880 lbs lol

>>77198260
STILL CRAZY

Excreting a bunch of smelly stinky Norman khan

>T
1 arm DB row
Pendlay row
Landmine close grip row
Hex diddly
Pull up // Chin up // Banded lat pulldown
Skull crushers
Banded 1 arm French press
Banded triceps pushdown
DB overhead triceps press
DB kickbacks
>E
Jalapeño and cheese burgers
>L
MLB
>F
Oh fuck; I'm one of the two schizos posting to themselves
>>77198260
AI

WHAM,
TRIP REMOVES WHEN GOING 4G TO WIFI TO 4G,
NOW I GET IT

>>77201018
>4G

Wow Norman khan is coming out

Quite the wet and stinky disposal

if i have plenty of fat on my body (soft stomach, love handles) do i really need to watch my calorie deficit not get too big? can i still build muscle on 1500-1700 calorie intake with +140g protein

>>77201099
FAT BEING THE ENERGY SOURCE,
DOUBT IT,
>1500 CALORIES
BE BONES SOON ANON,

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WHAM

>T
CGB
WGB
MDS - 45/30/15° incline DB flys
Clavicular DB raise // 8" Plyo pushup
Seated 45° incline BB front raise // Seated DB lateral raise // BB upright rows
Banded face pulls
3.5 mile jog
>E
Steak gyros
>L
UFC 327
>F
Jiri, you fucking idiot.
>>77201749
https://www.youtube.com/watch?v=pIgZ7gMze7A

I'm learning oly.

>he's learning

>>77194758
WAWTT
Bodyweight 179

Squat 370×5, 335×5×2
Top set completed. Reps slowed toward the end but stayed moving. Slight forward lean on the last rep but stood it up. Depth was consistent. Backoffs felt tiring but were completed without issue. Just a heavy set followed by normal volume. Nothing changed.

Bench 280×5×3
All sets completed. Bar speed slowed slightly on later reps but no missed reps. Stayed in position. Just normal pressing. First time at this weight so counts as a small PR. No adjustments.

Weighted chins +37.5 6–8/6–8/6–8
Completed all sets within range. Reps were consistent. Did not push beyond the range. Just completed the work.

Pull-aparts band 20/20
Done between sets. No issues.

>WAWET
Eggs with toast and coffee in the morning. Lunch was rice with ground beef and some frozen vegetables. Had a protein bar in the afternoon. Dinner was chicken with a sage cream sauce and potatoes. Cooked it in a pan and added the sauce at the end. Portions were normal. Nothing tracked. Just standard meals.

>WAWLT
Podcast about basic email management and inbox organization. Covered sorting messages, using folders, and setting reminders. Very repetitive. Let it play the whole time without paying attention.

>WAWFT
Mentally felt normal. Slight fatigue but nothing unusual. Thought briefly about reorganizing kitchen cabinets but didn’t act on it. Otherwise just went through the session without much thought.

>>77203796
Fuck you

sorry for offtopic but I lifted weights
https://www.youtube.com/shorts/rNdyUEURU_s?feature=share
230kg x6

Test

>>77205191
Tren

>>77203128
>nigga learnt it
>nigga doing crossfit now

Phew! Thats a stinky log of Norman khan that just came out

Looks like a few more are on its way as well

save me mark rippetoe, take me to heaven sir mark

Give me some low frequency routines where I do the main lifts once a week only

>>77179505
Fed up would be more clever, now it just sounds like you want to argue instead of talk, on topic, you get in what you put out and vice versa.

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>>77205422

More Norman khan being dropped in the toilet as we speak

I haven't worked out for about 5 months. What program should I jump on to regain strength and size? 3 day is preferred since I am very busy lately but I can stretch myself to 4

(PBs):
180cm
240kg squat
240kg deadlift
140kg bench
At 85kg

>>77205831
the one you did before you stopped

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Any attachments I should add?

>>77205858
Shouldn't I run a LP or intermediate program until i stop progressing daily / weekly?

>>77205470
Classic Seanposting, please continue to bathe in your own shit by yourself in this thread

>>77205948
Is ur name norman khan

>>77205831
BIG DOG

height: 172cm
weight: did not weigh today
scent: none
music:

close grip bench 2x4 275 1x1 315
leg extension 3x4 130 1x4 150 1x4 200
pull-ups 4x4
1/2 false grip hold 3x10sec
nordic curl slow eccentric 3x5 sec

Not a bad session, a little short because I got out of bed late with not enough time to shit and had to shit twice at the gym. Did not post the last few days because of the captcha and cloudflare issues with my PC. Don't have a phone plan and 4chan is blocked at the gym. Holding tennis balls while hanging to start to train false grip more. It's about half as hard so good for "progressive overloading". Cardio is up to 3 sessions a week on the bike. Recovery is godlike now. I'm back to sleeping only a little longer than I was in high school because I am actually exercising/training now (did not lift in high school aside from 3-4 months of mostly machines). I also did some RTO dips on the rings and they are really good. Going to do more of them when I have time.

>>77206226
brb imagining lifts

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built these

>>77206270
those look great man, nice job

>>77206270
well holy gee mister! you could break up to 4 bucks on this thing at the same time!
the guy who owns this must have a whooole lotta slaves!

>>77206270
Why do i have the urge to sit on these?

>>77206270
Norman Khan made those logs

height: 172cm
weight: did not weigh today
scent: none
music:

close grip bench 2x4 275 1x1 315
leg extension 3x4 130 1x4 150 1x4 200
pull-ups 4x4
1/2 false grip hold 3x10sec
nordic curl slow eccentric 3x5 sec

Not a bad session, a little short because I got out of bed late with not enough time to shit and had to shit twice at the gym. Did not post the last few days because of the captcha and cloudflare issues with my PC. Don't have a phone plan and 4chan is blocked at the gym. Holding tennis balls while hanging to start to train false grip more. It's about half as hard so good for "progressive overloading". Cardio is up to 3 sessions a week on the bike. Recovery is godlike now. I'm back to sleeping only a little longer than I was in high school because I am actually exercising/training now (did not lift in high school aside from 3-4 months of mostly machines). I also did some RTO dips on the rings and they are really good. Going to do more of them when I have time.

>>77206270
SOME FINE WORK,
HANDLES LOOK QUITE HIGH UP,
GUESS THEY ARE ONLY FOR BIRDNEST,
THEY BE UPTO ANY MORTAL PERSONS SHOULDERS
>>77206332
HEHEHEHEHE
>>77206509
>BUCK REVEAL

>>77206287
thanks

>>77206332
>>77206509
please do not use the timber handles for these purposes

>>77206722
They're about a 20" pick, perfectly reasonable for pretty much everyone. A higher pick reduces the drop distance which reduces the potential for damage and it also allows you to work with heavier weights with less fatigue.

Excreting some messy Norman khan atm

>>77206827
You should have designed your own. Probably would have been furrier.

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>>77206839
>>77206865
I did design these

Im an actual retard could someone be benevolent enough to link me something for greyskull akin to the smolov bp calculator

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>>77206874
Didn't realize the "s" meant Slater

>>77207641
while similar and an obvious inspiration they are very clearly different. No one would mistake the two.

>>77207641
>only one s
they had one job

>>77207653
>slagar wood burned on the side

>>77206827
I MEANT MOST PEOPLE BEND THEIR KNEES TO PICK UP CARRYS,
I WOULD BE SHRUGGING THOSE TO GET THEM OFF THE FLOOR

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>>77207748
this occurred to me but I am instead going to get my last name and the weight stamped onto brass tags and nail that under the handles

>>77207769

>>77207806
THATS HEIGHTISM,
YOU MUST PERSONALISE IT,
THE BIRDS NEST

height: 172cm
weight: 204.2
scent: none
music: none

squat 6x2 385
false grip hold 6x10sec
back extension 4x4 255
front raise hold 3x20sec 25
hip flexor machine 3x4 130

Today was not too bad. Squats were a little slow to start and I lost about 10 minutes because I had to shit at the gym again. Front raises feeling stronger and I am starting to be able to push when doing my tuck planches now. Shoulders are not as sore as they were the past two weeks. I really like the RTO dips and am trying to find some space to do some. I think I have some on Tuesday/Friday afternoons.

>>77207641
These are sick, kind of giving me a pirate theme. Printing out the picture and putting it on my vision board that's (mostly) gym equipment.

>>77207653
Also, I like yours as well, but I cannot buy them, but they were handmade, so I can't put them on the vision board because I would have to make them or find someone who could.

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Yo wassup guys. new captcha are REALLY GAY

>>77207979
post your Instagram

>>77208012
I don't really have one anymore.