>>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.

File: 20260328_131813.jpg (361 KB, 772x1019)

361 KB JPG

>>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

File: Simons TM.jpg (336 KB, 1280x682)

336 KB JPG

>>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.

File: Mixed_Grip_600x600.jpg (19 KB, 600x450)

19 KB JPG

>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 (1.18 MB, 1300x710)

1.18 MB PNG

>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.

File: PowerShartingDEI.jpg (77 KB, 1200x675)

77 KB JPG

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

File: Girl4.png (1.21 MB, 1354x1218)

1.21 MB PNG

>>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.

File: Screenshot_20260402-123633.png (966 KB, 1080x2340)

966 KB PNG

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.

File: feral.jpg (49 KB, 750x1000)

49 KB JPG

>>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?