Iron Sanctuary

Journals => Journals => Topic started by: Merkley on February 10, 2015, 06:29:38 PM

Title: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2015, 06:29:38 PM
 Are you a guy (or girl) that goes into the gym and is intimidated by those lifters that lift massive amounts of iron?

 Have you always wanted to wow your friends with loading up a weight bar with enough iron to crush a rhino and getting jiggy with a squat?...and Survive?!


 Do you want to be the topic of conversation around the water cooler for how heavy you can lift?

 .....but don't want to invest the time it would take to ACTUALLY lift rhino crushing weight?

 If you have answered yes to two or more of these questions then you need to read on!

 You see folks, there ARE ways to do this

 YES! I said it! There are ways to accomplish these feats and not have to work for it AT ALL!

 It's called FAKING IT!

 That's right, faking it!

 In this journal I will teach you how to fake it, just as good as your girlfriend/wife/paid weekend friend from Jane and Finch! Or in the case of the ladies reading this needing to learn these skills.... well.... you already have these skills so you have a leg up on your male counterpart.

 But! I will teach you to apply it to the gym!

 Hurray!

 So I will teach you all the techniques needed to FAKE all of it!

  No more intimidation at the gym from the heavy lifters!

 Wow your friends with those getting' jiggy squats!

 Be the talk at the water cooler for months to come!

 

 :o

 Let us begin!



Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 10, 2015, 07:29:15 PM
okay.....  :S

In on this because I know you actually lift....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2015, 08:08:15 PM
Ok, I'm going to be to the point with a lot of the backlogging, other than things I find relevant to mention. So just working sets, etc.

 
-Day 1-

-Squat-

Oct 15th, 2014 - 185 x 5 x 4
Oct 20th, 2014 - 190 x 5 x 4
Oct 30th, 2014 - 195 x 5 x 4
Nov 05th, 2014 - 205 x 5 x 4
Nov 12th, 2014 - 225 x 5 x 4
Nov 19th, 2014 - 235 x 5 x 4
Nov 27th, 2014 - 255 x 5 x 4
Dec 03rd, 2014 - 260 x 5 x 4

-Barbell Military Press-

Oct 15th, 2014 - 70 x 5 x 4
Oct 20th, 2014 - 90 x 5 x 4
Oct 30th, 2014 - 95 x 5 x 4
Nov 05th, 2014 - 115 x 5 x 4
Nov 12th, 2014 - 135 x 5 x 4
Nov 19th, 2014 - 145 x 5, 145 x 5, 145 x 3, 135 x 5
Nov 27th, 2014 - 135 x 5 x 4
Dec 03rd, 2014 - 140 x 5 x 4

-Chin up-

Oct 15th, 2014 - BW x 5 x 4
Oct 20th, 2014 - BW x 5 x 4
Oct 30th, 2014 - BW x 6 x 4
Nov 05th, 2014 - BW x 7 x 4
Nov 12th, 2014 - BW x 8 x 4
Nov 19th, 2014 - BW x 9 x 4
Nov 27th, 2014 - BW x 10 x 3, BW x 3
Dec 03rd, 2014 - BW x 11 x 3, BW x 4
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2015, 08:18:39 PM
-Day 2-

-Deadlift-

Oct 17th, 2014 - 135 x 5 x 4
Oct 24th, 2014 - 185 x 5 x 4
Oct 31rst, 2014 -205 x 5 x 4
Nov 07th, 2014 - 225 x 5 x 4
Nov 11th, 2014 - 245 x 5 x 4
Nov 24th, 2014 - 275 x 5 x 4
Nov 28th, 2014 - 300 x 5, 280 x 5 x 3
Dec 08th, 2014 - 290 x 5 x 3, 290 x 4 x 1

-Bench Press-

Oct 17th, 2014 - 210 x 5 x 4
Oct 24th, 2014 - 210 x 7 x 4
Oct 31rst, 2014 - 225 x 5 x 4
Nov 07th, 2014 - 240 x 5 x 4
Nov 11th, 2014 - 240 x 6 x 4
Nov 24th, 2014 -  240 x 8 x 4
Nov 28th, 2014 -  240 x 9 x 4
Dec 08th, 2014 - 240 x 5 x 1, 240 x 10 x 1, 240 x 4 x 1, 210 x 10 x 1

-1 Arm Dumbbell Row-

Oct 17th, 2014 - 45 x 5 x 4
Oct 24th, 2014 - 50 x 6 x 4
Oct 31rst, 2014 -55 x 5 x 4
Nov 07th, 2014 - 60 x 5 x 4
Nov 11th, 2014 - 70 x 5 x 4
Nov 24th, 2014 - 75 x 5 x 4
Nov 28th, 2014 - 85 x 5 x 4
Dec 08th, 2014 -  90 x 5 x 3, 80 x 5 x 1

-Week Off-
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on February 10, 2015, 08:19:56 PM
Military press, hell yeah OP!
This is new and exciting, in.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2015, 08:54:52 PM
-New Phase-
(Current Phase actually)

-Day 1-

-Close Grip (6") Chin Up-

12/16/14 - BW x 11 x 2
12/22/14 - +25 x 3 x 1, +10 x 5 x 1 -Too heavy/ Golfers elbow kicking in on right arm
01/05/15 - +25 x 5 x 2
01/13/15 - +25 x 5 x 1, BW x 5 - Too heavy on warm up
01/22/15 - BW x 12 x 2
01/26/15 - BW x 13 x 2 - Strong
02/06/15 - BW x 15 x 2 - Elbow pain

-Weighted Push Up-

12/16/14 - BW x 10 x 2
12/22/14 - BW x 12 x 2
01/05/15 - BW x 15 x 1, BW x 20 x 1
01/13/15 - +25 x 10 x 2
01/22/15 - BW x 15 x 1, BW x 20 x 1
01/26/15 - BW x 22 x 2 -Strong
02/06/15 - BW x 25 x 2 -Fast/Strong

-Squat-

12/16/14 - 275 x 5 x 2
12/22/14 -  275 x 6 x 2
01/05/15 -  275 x 7 x 2
01/13/15 - 280 x 5 x 2
01/22/15 - 225 x 10 x 2, 295 x 1 x 1 -Weak
01/26/15 - 300 x 5, 300 x 4 - Lightheaded/Strong
02/06/15 - 225 x 5 x 2, 135 x 10 x 1 -Left Hip, last set for speed

-Dumbbell Shrug-

12/16/14 - 100's x 5 x 2
12/22/14 -  105's x 5 x 2
01/05/15 -  110's x 5 x 2
01/13/15 -  110's x 5 x 2
01/22/15 - 100 x 10 x 2
01/26/15 - 105 x 5 x 2
02/06/15 - 105 x 8 x 2
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2015, 09:26:38 PM
-Day 2-

-Deadlift-

12/17/14- 300 x 5 x 2 - Grip issues
12/24/14- 305 x 5 x 2
01/07/15- 315 x 5 x 2, 335 x 3 x 1
01/15/15- 315 x 5 x 1, 320 x 1 x 1 -Lightheaded
01/23/15- 315 x 3 x 1, 320 x FAIL, 225 x 8 x 1 -Head wasn't in it
01/28/15- 315 x 3 x 1, 225 x 7 - Grip issues (shitty bar, no chalk)
02/10/15- 275 x 3 x1, 275 x 5 x 1 - Back was tightening up, issues from a fall last week

-Incline Bench Press-

12/17/14- 205 x 5 x 1, 205 x 4 x 1 - WEAK!
12/24/14- 225 x 6 x 2
01/07/15- 225 x 7 x 2
01/15/15- 185 x 5 x 2 - Nothing left
01/23/15- 205 x 4 x 2
01/28/15- 205 x 3 x 1, 205 x 2 x 1 - Distracted
02/10/15- 225 x 5 x 2

-1 Arm Dumbbell Row-

12/17/14- 100's x 5 x 2
12/24/14- 100's x 6 x 2
01/07/15- 100's x 6 x 2
01/15/15- 100's x 8 x 2
01/23/15- 100's x 7 x 2
01/28/15- 100's x 8 x 2
02/10/15- 105's x 5 x 2

-Standing Dumbbell Curl-

12/17/14- 40's x 5 x 2 - WEAK
12/24/14- 40's x 5 x 2
01/07/15- 45's x 5 x 2
01/15/15- 50's x 5 x 2
01/23/15- 50's x 6 x 2 - Hand's were weak
01/28/15- 50's x 7 x 2
02/10/15- 50's x 5 x 2 - POOPED!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2015, 09:40:11 PM
-Day 3-

-Squat-

12/19/14 - 275 x 5 x 2
01/01/15 - 280 x 5 x 2
01/09/15 - 285 x 5 x 2 - Sore as shit!
01/17/15 - 290 x 5 x 2 - Strong!
01/24/15 - 275 x 5 x 2 - Sore, Long Warm up
02/04/15 - 300 x 6 x 2 - Strong!

-Close Grip Bench Press-

12/19/14 - 185 x 5 x 2
01/01/15 - 185 x 6 x 2
01/09/15 - 185 x 7 x 2 - Sloppy
01/17/15 - 190 x 5 x 2 - Strong
01/24/15 - 190 x 5 x 2 - Not Bad
02/04/15 - 190 x 6 x 2 - Rough warm up

-Pull Up-

12/19/14 - +45 x 5 x 2 - Too Much!!!
01/01/15 - +25 x 5 x 2 - Terrible!
01/09/15 - BW x 10 x 2 - Gassed!
01/17/15 - BW x 11 x 2
01/24/15 - BW x 1 x 1 - Elbow gave out!!!!
02/04/15 - BW x 10 x 2

-Barbell Military Press-

12/19/14 - 145 x 5 x 2
01/01/15 - 155 x 5 x 2
01/09/15 - 135 x 5 x 2 - Gassed!
01/17/15 - 160 x 5 x 1, 135 x 5 x 1 - Pinched neck during workout
01/24/15 - 135 x 3 x 1, 135 x 5 x 1
01/04/15 - 160 x 5 x 1, 160 x 3 x 1
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2015, 10:01:57 PM
Whew!

 All my back logging is done. We are now allllll caught up on everything I have done since I started training again (minus eating....but it isn't worth mentioning at this point).

 First phase was pretty easy, almost seemed too easy. But I'm thankful for not rushing it with doing more than I had to. By the end of the phase things were falling into place.

 This current phase of my training is near completion (Thank Christ!) I've had about enough and I'm in need of a bit of a change, as well as a deload period. Instead of taking the week off like I did last time after training for the first 8 weeks of this protocol, I'm going to deload for a couple weeks, try some active recovery. That way my lifts don't go to shit for taking a week off. Also I during this time I can tighten up my lifting form, make sure I'm not getting sloppy.

 During this second phase I've been really having to work for it! It hasn't been easy at all, I've had alot of small setbacks...snow plowing, pinch in my neck, bad slip and fall last week that fucked my traps, deep tissue massage therapy(...Needed for far too long), Posture correction, major golfers elbow issues with my right elbow, left hip flexor has been completely fucked!!!, glutes are fucked, hamstrings are like guitar strings.....

 BUT! I keep going back for more  :o

 I have been making sure to do alot of stretching (active and static), myofacia release with a foam roller, lacrosse ball, and rolling pin. Yoga movements (half dog, and a few others I don't know the names for). Just trying to keep the tissue in decent shape. Plus the deep tissue massage therapy is going to be on the regular, try and keep things at proper length and soft. Let's not forget meditation and scorching hot baths with epsom salts.

 It's now 10 pm, best hit the hay. I have to be up by 4-4:30 am. Hope like hell it doesn't snow tonight, I want to smash some squats, bench, pull ups, and military press!

 Night!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2015, 10:03:49 PM
okay.....  :S

In on this because I know you actually lift....

 The illusion is that good, I put on a really good facade as you can see.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 11, 2015, 08:40:47 AM
-Squat-

Bar x 10 (Ass to grass with pause in the hole)
135 x 10
185 x 5
225 x 5
275 x 3
315 x 6 - Strong as fuck!
315 x 3 - Strong, but lost focus

-Close grip bench press-

Bar x 20
135 x 10
185 x 5
205 x 5 x 2 - Strong!

-Pull up-

BW x 11 x 2 - Elbow pain was there, not bad though...I did this fast as hell!

-Barbell Military Press-

60 x 10
90 x 10
120 x 5
140 x 5
160 x 6
160 x 4

 Overall this morning's workout was solid! I haven't had a training session like this in awhile, rather refreshing if I do say so myself. I attribute it to the grueling 2 hour deep tissue massage therapy session I had on Sunday (really opened up my inner thighs and left hip flexor. Have to admit I "cheated" a bit and took a couple advil prior to the gym, it was one of those mornings. Didn't help the hot water tank at our place took a shit and I ended up having a very...."brisk" shower. Time to throw down on some branched chainz and some creatine monohydrate.

 This amazing workout was brought to you by the band Whitechapel and their latest album "Our Endless War". I put this on and immediately felt like I was powered by a nuclear reactor!!!

 EDIT! I squatted "barefoot" for the first time today, wish I would have started doing that sooner. I mean I always squat with uber flat shoes but this creates such a different feel, loved it!
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 11, 2015, 09:51:59 AM
Nice work.

Didn't make it in this morning.  Worked until almost 7 last night, didn't get to bed on time, could not get up this morning.

Feelsbadman.....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 11, 2015, 10:08:50 AM
Nice work.

Didn't make it in this morning.  Worked until almost 7 last night, didn't get to bed on time, could not get up this morning.

Feelsbadman.....

 I kept my eye out for you, figured something came up.

 Personally, I didn't think I was going to make it in this morning. I didn't get to bed until after 10 pm (having to do all that backlogging took time, and well...real life responsibilities). It was a half asleep nights as well, ufff!

 However, the alarm went off at 4 am and I mulled over the idea of not coming in...and slowly I began to remember that there is potential snow coming for today/overnight and I have a tattoo apt this evening so I best roll my ass outta bed. I did, though I can tell ya I was well off to the races when that cold water hit me from my nice shower this morning! WOO!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 12, 2015, 06:25:48 AM
Good Morning Everyone!

 So as mentioned previously I had a tattoo apt last night. This was a session I had been looking forward to for QUITE some time, and by far the most meaningful session/tattoo I have had to date. To keep it short I had my Pops name and Didos (Grandfather) name tattooed on my knucks.

 If it wasn't for them (especially my Dad) I don't know exactly where I would have ended up, but it wouldn't have been anywhere good.

 I raise my cup of coffee to you fine gentlemen, thank you for everything you've done (if you realized it or not)

Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 12, 2015, 07:22:03 AM
Nice.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 12, 2015, 10:44:35 AM
Like the new ink, especially the meaning behind it. All my ink has meaning to me.
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on February 12, 2015, 11:15:22 AM
I'm in for new journal.

160lb OHP - great.
Strong Squats - me jealous.
Pull Ups - Doing 11 with elbow pain is good...and bad.  Elbow pain blows. 

I used to love pull ups, weighted or BW, but now I can barely do 5 or 6 BW because of elbow pain.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 12, 2015, 11:36:25 AM
Like the new ink, especially the meaning behind it. All my ink has meaning to me.

 Thanks bro! Ditto on the ink having meaning. All mine have heavy meaning, but these mean the most. (I text my Dad a this picture and he loves them)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 12, 2015, 11:55:34 AM
I'm in for new journal.

160lb OHP - great.
Strong Squats - me jealous.
Pull Ups - Doing 11 with elbow pain is good...and bad.  Elbow pain blows. 

I used to love pull ups, weighted or BW, but now I can barely do 5 or 6 BW because of elbow pain.

 Welcome! :)

 Thanks for the props on the lifts, currently I'm just fighting to get back to where I was....though I am starting to see some PR's on small things which is nice!

 So my old numbers are as follows

 Bench-315 x 1
 Squat- 375 x 1
 Dead- 400 x 1
 OHP- 175 (for reps and sets)
 Seated Military Press- 225 x 1
 
 Now....I haven't tried for max on anything for a long time, still a little gun shy to push to the extreme since I haven't been back at it for long (4 months) but I think it's time to start pushing the mold a little harder. See what my limitations are now and start breaking them  :sneaky:

 As far as the elbow, dude it's unreal somedays! However, icing/heat, advil, Epsom salts, and magnesium seem to help. I've considered an elbow brace to see if it'll help out.
Title: Re: Merkley's guide to pretend lifting
Post by: deerslayer on February 13, 2015, 07:17:37 AM
Good numbers in here, like the ink as well! Got some done myself wed. night with my daughter!
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 13, 2015, 07:36:44 AM
Like the new ink, especially the meaning behind it. All my ink has meaning to me.

 Thanks bro! Ditto on the ink having meaning. All mine have heavy meaning, but these mean the most. (I text my Dad a this picture and he loves them)

Glad he liked it. My dad never saw any of mine.


I'm in for new journal.

160lb OHP - great.
Strong Squats - me jealous.
Pull Ups - Doing 11 with elbow pain is good...and bad.  Elbow pain blows. 

I used to love pull ups, weighted or BW, but now I can barely do 5 or 6 BW because of elbow pain.

 Welcome! :)

 Thanks for the props on the lifts, currently I'm just fighting to get back to where I was....though I am starting to see some PR's on small things which is nice!

 So my old numbers are as follows

 Bench-315 x 1
 Squat- 375 x 1
 Dead- 400 x 1
 OHP- 175 (for reps and sets)
 Seated Military Press- 225 x 1
 
 Now....I haven't tried for max on anything for a long time, still a little gun shy to push to the extreme since I haven't been back at it for long (4 months) but I think it's time to start pushing the mold a little harder. See what my limitations are now and start breaking them  :sneaky:

 As far as the elbow, dude it's unreal somedays! However, icing/heat, advil, Epsom salts, and magnesium seem to help. I've considered an elbow brace to see if it'll help out.

Impressive numbers. Will keep an eye on your journal.


Good numbers in here, like the ink as well! Got some done myself wed. night with my daughter!

All my kids and I have ink, all from the same shop.

My daughter has a real big piece on her side. When she was getting it outlined she was holding my hand. I thought she was gonna break my fingers. After that she said she will never get it filled in and she hasn't, but it's still beautiful.

I should be going back in a couple months for more.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2015, 07:57:43 AM
Good numbers in here, like the ink as well! Got some done myself wed. night with my daughter!

 Aaaaaaand where are the pictures?!  :S
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2015, 08:06:26 AM
Like the new ink, especially the meaning behind it. All my ink has meaning to me.

 Thanks bro! Ditto on the ink having meaning. All mine have heavy meaning, but these mean the most. (I text my Dad a this picture and he loves them)

Glad he liked it. My dad never saw any of mine.


I'm in for new journal.

160lb OHP - great.
Strong Squats - me jealous.
Pull Ups - Doing 11 with elbow pain is good...and bad.  Elbow pain blows. 

I used to love pull ups, weighted or BW, but now I can barely do 5 or 6 BW because of elbow pain.

 Welcome! :)

 Thanks for the props on the lifts, currently I'm just fighting to get back to where I was....though I am starting to see some PR's on small things which is nice!

 So my old numbers are as follows

 Bench-315 x 1
 Squat- 375 x 1
 Dead- 400 x 1
 OHP- 175 (for reps and sets)
 Seated Military Press- 225 x 1
 
 Now....I haven't tried for max on anything for a long time, still a little gun shy to push to the extreme since I haven't been back at it for long (4 months) but I think it's time to start pushing the mold a little harder. See what my limitations are now and start breaking them  :sneaky:

 As far as the elbow, dude it's unreal somedays! However, icing/heat, advil, Epsom salts, and magnesium seem to help. I've considered an elbow brace to see if it'll help out.

Impressive numbers. Will keep an eye on your journal.


Good numbers in here, like the ink as well! Got some done myself wed. night with my daughter!

All my kids and I have ink, all from the same shop.

My daughter has a real big piece on her side. When she was getting it outlined she was holding my hand. I thought she was gonna break my fingers. After that she said she will never get it filled in and she hasn't, but it's still beautiful.

I should be going back in a couple months for more.

 My Dad took it as the ultimate compliment, we talked on the phone for close to an hour about that, training, family, etc. It was amazing! Haven't had that type of talk with him in a long time.

 Thank you on the numbers, I'm working hard on getting those numbers where I feel I need them to be. Until then.....I'm impatiently running the journeys course.

 Ahhhhhh side tattoos, yeah I hear horror stories. Though I have heard horror stories about hands, knucks, ditch, elbow, arm pit, etc. and I had no real issues with them.....the wrists however  :o

 It's all dependant on an individuals threshold for pain, really makes the experience so unique from person to person.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 13, 2015, 08:15:20 AM

 My Dad took it as the ultimate compliment, we talked on the phone for close to an hour about that, training, family, etc. It was amazing! Haven't had that type of talk with him in a long time.

 Thank you on the numbers, I'm working hard on getting those numbers where I feel I need them to be. Until then.....I'm impatiently running the journeys course.

 Ahhhhhh side tattoos, yeah I hear horror stories. Though I have heard horror stories about hands, knucks, ditch, elbow, arm pit, etc. and I had no real issues with them.....the wrists however  :o

 It's all dependant on an individuals threshold for pain, really makes the experience so unique from person to person.

That's cool. Glad you guys got the time to talk.

I am kind of the same way, parts that were supposed to hurt did and parts that weren't supposed to did.  :o

Title: Re: Merkley's guide to pretend lifting
Post by: deerslayer on February 13, 2015, 08:24:20 AM
I don't have much, have one on the outside of my arm just below the shoulder that didn't hurt, the one I just got on the inside of my bicep was tender, especially the closer he got to the arm pit, was tolerable but def. tender lol
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2015, 09:22:28 AM
02/13/15

-Close grip chin ups-

BW x 1 x 4 -Elbow just couldn't take it, tendon was rather inflamed But I kept trying!!!!

-Push ups-

BW x 30
BW x 9 - right wrist and elbow just took a shit on set 2

-Squats-

Bar x 10
135 x 10 x 2
225 x 5
275 x 3
315 x 3
335 x 1

-Dumbbell Shrug-

N/A

It's Friday the 13th for sure!

 Ok, this was not my best workout in the world....infact this has been the worst one I have had since I started again in October!!!!  :banghead:

 I woke up at 4:30 am, hit snooze......and suddenly jolted outta bed and seeing it was 6am! (this is the time I'm usually AT the gym). So I flailed around the house getting my S, S, and S done (minus one S...which is Shave). I managed to get to the gym for 20 after 6. I bypassed my regular 5 min warm up on the bike (bad idea by the way) and ran right to the squat rack to start my workout....

 We all see how that went.

 The highlight reel to all this was Flex and Lisa were there and Flex was nice enough to give me a hand spotting me on my squats. Trust me had he not been there (and making a small jab about the weight I was using at that point) I would have stuck to 225 today.

 Nothing felt right today, even squats were off. My lower back got a MASSIVE pump which just killed my form on squats, breathing was off, my hip flexors were just not co-operating and even my traps were being a bitch about the weight.

 The Dumbbell shrugs.....well, I simply ran outta time and saiiiiiiid "FUCK IT!". Hell I was late for work as it was.

 At least I went and did what I could, better than staying at home skipping the gym (though I'm beginning to find that debatable, lol)

 Hopefully tomorrow's workout will be far better.

 Come to think about it, I think a lot of this could have been avoided had I simply got to bed on time, rather than going to be at 11! drinking more water yesterday, doing my foam rolling/stretches/myofacia, AND taking a damn bath last night because I could feel everything was a little off.

 :o

 Ok so now that I have bitched and complained a little, lets look more into the positives.

~ Squatted 335, I know I have more power than that (just an off day) so I will push for more reps on it. Next small goal is 350
~ I went and didn't bitch out
~ Grabbed the measuring tape last night and since October I went from a 15' arm to 17', forearms were 12' to now over 13', calves 13' to 15'(shut it, I have small calves...working on it), thigh from a 23' to 26'.....and the rest I really don't remember exactly. But my weight hasn't moved much since October, so this is a plus!
~ It's Friday and  I get to look forward to a three day weekend!!!!  :woot:


 


 

Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 13, 2015, 09:44:46 AM
Wasn't even a small jab.

"Hey you gonna put some fucking weight on there or what?  Lisa squats that much!"


LMAO

Glad I could shame you into going heavier.   ;D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2015, 10:08:13 AM
Wasn't even a small jab.

"Hey you gonna put some fucking weight on there or what?  Lisa squats that much!"


LMAO

Glad I could shame you into going heavier.   ;D

 LOL, I've had much worse, trust me. :) But it was effective as all hell!  :satan:
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 13, 2015, 10:54:50 AM
Looks like a good squat session to me.




Wasn't even a small jab.

"Hey you gonna put some fucking weight on there or what?  Lisa squats that much!"


LMAO

Glad I could shame you into going heavier.   ;D


Ok, I'll just go now.

(http://2.bp.blogspot.com/-a14mftJl9N0/Tqw-55Z-VII/AAAAAAAAANM/-MQI3hnuSBw/s1600/Hanging+Head+in+Shame.jpg)
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on February 13, 2015, 11:59:22 AM
There's no tootin' way I'll ever squat 335, so well done there!

Here's to the three day weekend - yay!  The owner of the gym says they are open from 8 to 2 on Monday and he said it'll be crazy busy.  He told Flex to come at 8 sharp if he intends to workout because otherwise it'll be like walking into a bar/club.

I may just stay in my jammies Monday.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2015, 12:47:23 PM
There's no tootin' way I'll ever squat 335, so well done there!

Here's to the three day weekend - yay!  The owner of the gym says they are open from 8 to 2 on Monday and he said it'll be crazy busy.  He told Flex to come at 8 sharp if he intends to workout because otherwise it'll be like walking into a bar/club.

I may just stay in my jammies Monday.

Thanks for the props and the heads up on Monday  :biggrin: With some time I think you can hit it!!  :thumbsup:

 I have a feeling the entire weekend is going to be a madhouse due to Monday....sorta not looking forward to going just because of that. However, the weights aren't going to lift themselves.

 So what your saying is, your going to workout in your jammies on Monday?  :o 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2015, 12:48:14 PM
I don't have much, have one on the outside of my arm just below the shoulder that didn't hurt, the one I just got on the inside of my bicep was tender, especially the closer he got to the arm pit, was tolerable but def. tender lol

 AAAAANNNNnnnnnd where are your pictures?  :S
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2015, 12:49:19 PM
Looks like a good squat session to me.




Wasn't even a small jab.

"Hey you gonna put some fucking weight on there or what?  Lisa squats that much!"


LMAO

Glad I could shame you into going heavier.   ;D


Ok, I'll just go now.

([url]http://2.bp.blogspot.com/-a14mftJl9N0/Tqw-55Z-VII/AAAAAAAAANM/-MQI3hnuSBw/s1600/Hanging+Head+in+Shame.jpg[/url])


 LMFAO!!!!
Title: Re: Merkley's guide to pretend lifting
Post by: deerslayer on February 13, 2015, 01:11:30 PM
Here it is
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 13, 2015, 01:19:52 PM
Here it is


Nice. Looks like smooth line work.

Here's some of mine.

(http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=193)

(http://www.iron-sanctuary.com/forums/MGalleryItem.php?id=194)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2015, 01:30:33 PM
^^^^^ Nice!!! I guess I'm going to have to do the same thing, get some pictures of my arm, etc. on here. I'll try and get to that tonight.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 13, 2015, 02:09:28 PM
^^^^^ Nice!!! I guess I'm going to have to do the same thing, get some pictures of my arm, etc. on here. I'll try and get to that tonight.

Step to it son.  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: deerslayer on February 13, 2015, 02:36:34 PM
And I think once this one heals Im gonna go back and get the initials on my arm recolored, didn't realize the fade until the new one
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2015, 03:15:35 PM
And I think once this one heals Im gonna go back and get the initials on my arm recolored, didn't realize the fade until the new one

 OOOOOOoooohhh it happens fast too, I use SPF 50 on my tattoos and you can see the difference from where there is sun exposure vs constantly covered under a shirt.

 Ahhhh well, totally worth it (IMO)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 14, 2015, 07:59:01 AM
Happy V-day to all you dirty mothers!

 Well to those of you that actually celebrate V-day, those of you who don't (like my wife and I) may I wish you a happy Saturday!

 Why don't we celebrate V-day?

 Because everyday is V-day for us! I don't need some dumbass one day outta the year holiday to profess my love for her!! I believe in doing that every goddamn day! So cupid and his overpriced flowers, chocolates, bullshit v-day special menus, and everything else can go FUCK OFF!!!  :deadhorse:

 
 Training is off the table for today, my IBS is acting up BAD! I haven't had an attack like this in awhile. So I'm gonna stay close to the bathroom, drink my coffee (I know coffee is a double edged sword in this situation but.....I don't want cramping, shitting, AND have a caffeine headache on top of it), check out some DUP style programs geared for strength and.....clean the house  ::)

 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on February 14, 2015, 09:50:59 AM
I hate the holiday, but my wife comes from one of those kinds of family's the gets cards for every dang holiday.  I still get Halloween cards from her mom.

DUP is pretty cool.  I've been running it for a while in some form or another.  I just came off of one cycle doing the same three exercises every session and finally figured out that shooting for rep PRs every session is a bad idea.  I should have picked one rep range per week to attempt a PR and dial it back on the other days.  Monday begins my new cycle to prep for my meet and I'll be varying both the rep ranges and exercises throughout the week.  I found that to be less brutal and just as effective.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 14, 2015, 11:58:56 AM
We're not big on V-Day either, but Lisa did buy me a 5L mini-keg of Heineken anyway.

 8)
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on February 14, 2015, 12:18:30 PM
We're not big on V-Day either, but Lisa did buy me a 5L mini-keg of Heineken anyway.

 8)
I approve of any holiday that involves beer.   :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 14, 2015, 12:59:15 PM
We're not big on V-Day either, but Lisa did buy me a 5L mini-keg of Heineken anyway.

 8)

Nice!...she's a keeper!!! lol

We're not big on V-Day either, but Lisa did buy me a 5L mini-keg of Heineken anyway.

 8)
I approve of any holiday that involves beer.   :thumbsup:

 Lol, cheers to that! *raises coffee mug*

Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 14, 2015, 09:15:05 PM
And I think once this one heals Im gonna go back and get the initials on my arm recolored, didn't realize the fade until the new one

I just had the Koi and the water recolored and had more water added. I've already got an idea of what I'm adding to that piece next. Sometime in the next couple months.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 14, 2015, 09:19:18 PM
Happy V-day to all you dirty mothers!

 Well to those of you that actually celebrate V-day, those of you who don't (like my wife and I) may I wish you a happy Saturday!

 Why don't we celebrate V-day?

 Because everyday is V-day for us! I don't need some dumbass one day outta the year holiday to profess my love for her!! I believe in doing that every goddamn day! So cupid and his overpriced flowers, chocolates, bullshit v-day special menus, and everything else can go FUCK OFF!!!  :deadhorse:

 
 Training is off the table for today, my IBS is acting up BAD! I haven't had an attack like this in awhile. So I'm gonna stay close to the bathroom, drink my coffee (I know coffee is a double edged sword in this situation but.....I don't want cramping, shitting, AND have a caffeine headache on top of it), check out some DUP style programs geared for strength and.....clean the house  ::)

I have zero affinity for Valentines day. It's nothing more than a hyped up day to get people to spend money on crap they otherwise wouldn't. Besides, I don't have a girlfriend.  ;D

My grandson had a wrestling tournament today, he won 1st place. Afterwards my son, daughter inlaw, 2 grandsons, my ex-wife and I all went out to lunch for my daughter inlaws birthday. Then I got to drive my fwd car with low profile performance tires home ( 45 minutes + ) in the snow. FML :flame:

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 14, 2015, 09:32:02 PM
And I think once this one heals Im gonna go back and get the initials on my arm recolored, didn't realize the fade until the new one

I just had the Koi and the water recolored and had more water added. I've already got an idea of what I'm adding to that piece next. Sometime in the next couple months.

 Hurray for that! *Raises coffee mug full of water*

 My next apt is for March 10th @ 6:30pm. Hopefully one of my last apts for my right arm....then on to the left. But I will need some time off from getting tatt'd over the next little bit, really want to focus on my training. Getting my strength back to where it was and pushing beyond those limits are my main priority at the moment.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 15, 2015, 09:44:33 AM
And I think once this one heals Im gonna go back and get the initials on my arm recolored, didn't realize the fade until the new one

I just had the Koi and the water recolored and had more water added. I've already got an idea of what I'm adding to that piece next. Sometime in the next couple months.

 Hurray for that! *Raises coffee mug full of water*

 My next apt is for March 10th @ 6:30pm. Hopefully one of my last apts for my right arm....then on to the left. But I will need some time off from getting tatt'd over the next little bit, really want to focus on my training. Getting my strength back to where it was and pushing beyond those limits are my main priority at the moment.

Yea, the next will most likely be the last for that arm too. Make sure you post up pics when you get it done.

I definitely need to work on my strength too. I need functional strength as well.  :S
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 15, 2015, 09:59:55 AM
And I think once this one heals Im gonna go back and get the initials on my arm recolored, didn't realize the fade until the new one


I just had the Koi and the water recolored and had more water added. I've already got an idea of what I'm adding to that piece next. Sometime in the next couple months.


 Hurray for that! *Raises coffee mug full of water*

 My next apt is for March 10th @ 6:30pm. Hopefully one of my last apts for my right arm....then on to the left. But I will need some time off from getting tatt'd over the next little bit, really want to focus on my training. Getting my strength back to where it was and pushing beyond those limits are my main priority at the moment.


Yea, the next will most likely be the last for that arm too. Make sure you post up pics when you get it done.

I definitely need to work on my strength too. I need functional strength as well.  :S


I was going to post some pics yesterday....and then I found  the "Tales from the Fitness Factory"

 I think that speaks for itself....I wish there was more!!! I read that whole damn thing in one shot, completely hooked!

....soooooo gooooood!

 Strength....you just can't have enough of it (IMO)

and now for something completely different!

(http://i.giphy.com/tc1eaNpkUlsPu.gif)
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on February 15, 2015, 05:03:59 PM
Happy V-day to all you dirty mothers!

 Well to those of you that actually celebrate V-day, those of you who don't (like my wife and I) may I wish you a happy Saturday!

 Why don't we celebrate V-day?

 Because everyday is V-day for us! I don't need some dumbass one day outta the year holiday to profess my love for her!! I believe in doing that every goddamn day! So cupid and his overpriced flowers, chocolates, bullshit v-day special menus, and everything else can go FUCK OFF!!!  :deadhorse:

 
 Training is off the table for today, my IBS is acting up BAD! I haven't had an attack like this in awhile. So I'm gonna stay close to the bathroom, drink my coffee (I know coffee is a double edged sword in this situation but.....I don't want cramping, shitting, AND have a caffeine headache on top of it), check out some DUP style programs geared for strength and.....clean the house  ::)

Man, I hope that bout of IBS eases up quickly.  Gotta get back to the gym, right? 

My spouse and I haven't "celebrated" V-day in many years, but this year my sister and bro-in-law were supposed to come to town for the weekend.  It being their 20th anniversary, we had made reservations at a nice restaurant, and bought fresh flowers and some Maker's 46 bourbon to have at the house.  Then they had to cancel at the last minute.  So we kept the reservations and went out for a great dinner, then drank the good bourbon and wondered how long it would be until we have to throw away dead flowers.  Ah, romance.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 15, 2015, 06:29:05 PM
Happy V-day to all you dirty mothers!

 Well to those of you that actually celebrate V-day, those of you who don't (like my wife and I) may I wish you a happy Saturday!

 Why don't we celebrate V-day?

 Because everyday is V-day for us! I don't need some dumbass one day outta the year holiday to profess my love for her!! I believe in doing that every goddamn day! So cupid and his overpriced flowers, chocolates, bullshit v-day special menus, and everything else can go FUCK OFF!!!  :deadhorse:

 
 Training is off the table for today, my IBS is acting up BAD! I haven't had an attack like this in awhile. So I'm gonna stay close to the bathroom, drink my coffee (I know coffee is a double edged sword in this situation but.....I don't want cramping, shitting, AND have a caffeine headache on top of it), check out some DUP style programs geared for strength and.....clean the house  ::)

Man, I hope that bout of IBS eases up quickly.  Gotta get back to the gym, right? 

My spouse and I haven't "celebrated" V-day in many years, but this year my sister and bro-in-law were supposed to come to town for the weekend.  It being their 20th anniversary, we had made reservations at a nice restaurant, and bought fresh flowers and some Maker's 46 bourbon to have at the house.  Then they had to cancel at the last minute.  So we kept the reservations and went out for a great dinner, then drank the good bourbon and wondered how long it would be until we have to throw away dead flowers.  Ah, romance.

 LOL, well at least you both had a nice romantic dinner :))))
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 16, 2015, 06:10:47 AM
 Morning! Here is the post from last night that I never made it....

"Happy Sunday!

 Another day missed for training today

 Rather, I spent my day with Mrs. Merkley relaxing, cleaning, etc. On Sundays we normally go out for a breakfast date. We go to a local restaurant for crepes, french toast, etc, etc, etc. Phenomenal food, wonderful atmosphere, and well priced!

 The knuckles are healing well, but I have a good inkling the ink isn't going to hold well and I'll be going in for touch ups soon. This is normal for tops of hands and knuckles, the skin is different in these areas and it's a real cunt to get the ink to stay sometimes. It's all individual of course.

 My lower back is feeling like a slab of concrete, and my hips are just not wanting to co-operate. I've tested some bodyweight squats and I am barely able to keep my lower back from rounding and getting low enough...

 But! I'll keep grinding.

 Part way through my post I received a text from my RMT if I'd like an apt for this evening (8:03pm). I jumped on it of course....though the "shorter" session he had wanted to squeeze me in for ended a "little" longer than we both had anticipated (I didn't leave the clinic until 11:30pm!!)

  :o :o :o "

 So there was my post, it's now 6:09 am and I'm having some wicked IBS attacks (since 3am) I'm hoping I can get everything outta my system and hit the gym for 8am this morning....*fingers crossed*
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 16, 2015, 07:42:46 AM
Gym's a no go  >:( >:( >:( >:(

 But I'm being proactive by doing some stretching, exercises to help my back/legs, do some foam rolling later, and some meditation. Get myself in a good place for tomorrow! Shits or no shits, cramping or no cramping, I will go tomorrow.

 I hate IBS......
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on February 16, 2015, 10:38:43 AM
Gym's a no go  >:( >:( >:( >:(

 But I'm being proactive by doing some stretching, exercises to help my back/legs, do some foam rolling later, and some meditation. Get myself in a good place for tomorrow! Shits or no shits, cramping or no cramping, I will go tomorrow.

 I hate IBS......

That sucks. My son has Crohn's disease. Was diagnosed when he was 5. He's now one month away from 17. Still struggles with it on and off.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 16, 2015, 02:39:14 PM
Gym's a no go  >:( >:( >:( >:(

 But I'm being proactive by doing some stretching, exercises to help my back/legs, do some foam rolling later, and some meditation. Get myself in a good place for tomorrow! Shits or no shits, cramping or no cramping, I will go tomorrow.

 I hate IBS......

That sucks. My son has Crohn's disease. Was diagnosed when he was 5. He's now one month away from 17. Still struggles with it on and off.

I still remember my first attack, I was 8....I'll never forget it!!! Oh man!!! But thankfully it has become far more manageable, though there are days (especially if I slack on eating right)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 16, 2015, 03:22:43 PM
Checked my weight today....207 lbs! Fuck me Freddy! I'm turning into one fat fuck. I'm beginning to think I need to start reigning in the eats...lighten the load. Personally, the weight I see on the scale doesn't bother me all that much. It's more what I'm seeing in the mirror.

So I'm gonna start sharpening things

CHO 162g
PRO 202g
FAT 70g
FIBER 52g
 
 So that'll make my cals 2084.

 I'll use this as a starting point and adjust accordingly.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 17, 2015, 09:50:40 AM
02/17/15

-Deadlift-

135x10
225x5
275x3
325x1
375x1
400x FAIL -SOOOOOOO CLOOOOOOOSE!

-Incline Bench Press-

135x10
185x5
205x2
225x1
245x FAIL

-Dumbbell Shrugs-
50x10
75x10
105x5x2

-Dumbbell Curl-
20x10
40x5
50x6x2


 Today's workout wasn't quite to spec (meaning I didn't follow my training protocol). But to be honest I needed a small change of pace. I was testing my max on deadlift and I was damn close on the 400! Honestly my head wasn't where it needed to be and I bombed out but I was damned happy with it, had I used a belt (or had Flex actually showed up today) I think I would have nailed it. SO DAMN CLOSE!!!! (and of course I gave the cleaner a big eff you by using chalk today...thank you very much)

 Bench was ok, it was all about adjusting that's it, that's all.

 Shrugs and curls....who really gives a shit about those? It's just accessory crap.

 I was hoping to get in 15 of HIIT on the bike or elliptical, but I ran outta time.

 Time to drop the purple drank, muh branched chainz

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on February 17, 2015, 02:26:24 PM
Must be feeling better if you got a workout in.

Spec smeck....sometimes a change of pace is good for the soul and the body!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on February 17, 2015, 02:33:22 PM
Nice work.  Those missed reps are on Flex.  :D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 17, 2015, 03:02:00 PM
Must be feeling better if you got a workout in.

Spec smeck....sometimes a change of pace is good for the soul and the body!

 Any time I can train and under load I DON'T get scared I might shit myself is a good workout! and that makes me feel better :)))) So yes it made me feel better to train today.

Change is good, your right. :)

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 17, 2015, 03:02:43 PM
Nice work.  Those missed reps are on Flex.  :D

 I like your thinking! We'll just blame him, heh, heh
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 18, 2015, 10:00:42 AM
02/18/2015

-Flat Bench-

135x3x2
185x7
205x5
225x3
245x3
255x1
255xFAIL

-Incline Dumbbell Press-

50x10
60x7
70x7
85x5x2

-Decline Dumbbell Press-

60x10
70x7
80x5x2

-Pec Dec-

125x10
135x10x2

Supersetted with

-Tricep Pulldown_
90x20x3

 Today was different workout wise. This was much more a hypertrophy style workout and I am really not used to that at all, but it was tons of fun! (It's been awhile since I found a workout "fun"). What happened was I got to the gym and realized today was my day off, lol. Since I didn't feel like doing my regular scheduled workout (I could make an excuse here and say I just didn't have the steam for it...blah, blah, blah but the fact is...I JUST DIDN'T WANT TO DO IT PERIOD!)

 So I decided to workout with my buddy Paulie T. I asked him what he was training today, he said chest....figured what the hell and joined him.

 Tomorrow....I might take the day off....or I might train, we'll see.

 Stay tuned! Same Bat time, same bat channel!
(http://i.giphy.com/mQIyKXnq3wZVe.gif)

Title: Re: Merkley's guide to pretend lifting
Post by: Stile on February 18, 2015, 10:13:13 AM
nice bench mate
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 18, 2015, 10:50:21 AM
nice bench mate

 Thanks Mang! I'm eating some serious humble pie on the bench, it went from being my strongest suit to now my weakest. But I'm trying!  ;D Hope to get that shit back into the 300's!
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 18, 2015, 12:34:25 PM
Looks like a good chest workout and some real good numbers.  8)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 18, 2015, 01:22:49 PM
Looks like a good chest workout and some real good numbers.  8)

 As I said it was fun, seriously. I haven't trained with anyone for a long time so it was refreshing.

 Though....I'm regretting it a bit. I'm beginning to notice pain in my right shoulder, and not the good kind. The pain seems to be stemming from the supraspinatus.

Fuck
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 18, 2015, 01:37:28 PM
Looks like a good chest workout and some real good numbers.  8)

 As I said it was fun, seriously. I haven't trained with anyone for a long time so it was refreshing.

 Though....I'm regretting it a bit. I'm beginning to notice pain in my right shoulder, and not the good kind. The pain seems to be stemming from the supraspinatus.

Fuck

Not something to mess with. Maybe ice it down some or try a heating pad if there's no swelling. I love my heating pad.  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on February 18, 2015, 05:42:06 PM
Nice chest session, Merk!  Did you move up a cup size by the end?
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on February 18, 2015, 05:57:58 PM

 As I said it was fun, seriously. I haven't trained with anyone for a long time so it was refreshing.

 Though....I'm regretting it a bit. I'm beginning to notice pain in my right shoulder, and not the good kind. The pain seems to be stemming from the supraspinatus.

Fuck


Good Chest work man!  I've been training with a partner for about 2 years now and it's great being able to push each other past our limits.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 18, 2015, 06:41:35 PM
Nice chest session, Merk!  Did you move up a cup size by the end?

 2 infact!, yay!

I have theories as to why

1- It was that good of a workout
2- Estrogen from being a pussy

 You decide!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 18, 2015, 06:46:20 PM

 As I said it was fun, seriously. I haven't trained with anyone for a long time so it was refreshing.

 Though....I'm regretting it a bit. I'm beginning to notice pain in my right shoulder, and not the good kind. The pain seems to be stemming from the supraspinatus.

Fuck


Good Chest work man!  I've been training with a partner for about 2 years now and it's great being able to push each other past our limits.

Thanks!

 At this point it'd be nice to have a training partner full time. Paulie would be up for it for sure, but our training styles and goals are totally different.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 19, 2015, 06:26:47 AM
Welp my boobage is....it's seen better days. I haven't felt DOM's like this since October. It's an all too familiar feeling, and one I don't tend to miss on most days.

 The right shoulder is feeling better, But I'm going to take it easy on for awhile (I have one more workout for my protocol and then I'm heading into a deload phase, most likely for a couple of weeks)

 Currently, I'm trying to figure out if I want to stick out the remainder of my protocol (which is for another 4.5 months, 2 more phases of 8 week blocks) or change up to DUP.

 I'm thinking DUP, but I would love to finish my current program to the end just to say I finished it.

 decisions, decisions.

 5 min before heading back to the grind.

Out
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on February 19, 2015, 10:08:24 AM
Pec DOMS is the best!  Makes me feel like strutting around with my chest out all day. 

Okay, I had to google DUP.  It sounds like a good thing.  This is a very good straight-forward article:  http://www.jmaxfitness.com/blog/daily-undulating-periodization/ (http://www.jmaxfitness.com/blog/daily-undulating-periodization/)

It sounds so simple and easy to put into practice.  Hmmm, got me thinking...  Except that I hate squats and like variety, so I would be wary of the monotony. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 19, 2015, 01:11:52 PM
I used to like DOM's and then at some point I was like

"Fuck, this is annoying"

 and that was that, lol.

 DUP training seems to be quite effective. I've had my own stint with "DUP" training when I was in high school (I was completely oblivious to at that point). I started benching back in grade 9 and I could barely lift 110 lbs on the machine! I then benched almost every day until the latter part of grade 10 into grade 11....near the end I was benching 300 lbs. It was a similar style of one of days I would bench 135 as many times as I could, others was 1 rep max, and others was how many times I could bench 225, etc., etc.

 Of course this may have contributed to my shoulders being as eff'd as they are now, but that's a different story altogether! That's more due to improper form and the like.

 So now it's just finding a structure that works best for me and my needs. I really appreciate the link thank you, it's one I came across just the other day infact. (the examples are overall the same)

 I was looking at the example given in this article closer to the bottom of the page

http://www.healthylivingheavylifting.com/the-every-mans-guide-to-dup/ (http://www.healthylivingheavylifting.com/the-every-mans-guide-to-dup/)

 



 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on February 19, 2015, 02:56:53 PM
<raises hand slowly>

Chest dome right here too. From benching on Tuesday.
I'd probably have trouble with dup unless I wrote it down.
The times I forget my cheat sheet are the days I'm scratching my head going "what the heck am I supposed to do?!"  :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 19, 2015, 06:39:02 PM
<raises hand slowly>

Chest dome right here too. From benching on Tuesday.
I'd probably have trouble with dup unless I wrote it down.
The times I forget my cheat sheet are the days I'm scratching my head going "what the heck am I supposed to do?!"  :P

 I hear ya! I have my cheat sheets with my 9/10. I forgot them twice in the past 4 months. I'm very anal retentive about making sure everything is written down and everything is followed correctly *though I have decided to wing it the last couple workouts*

 I'm making a workout log for the DUP program. Though I have thought about designing it to be more specific to what I am looking for.

 FOR EXAMPLE

My first 4 week block would be 2:1 ratio of hypertrophy/strength/power

 So Week 1 Mon - Hypertrophy
                 Wed - Power
                 Fri - Hypertrophy

     Week 2 Mon - Hypertrophy
                Wed - Strength
                Fri - Hypertrophy
     
     Week 3 same as week 1 and week 4 same as week 2

 Deload for a week

 Then I'd run a 4 week block for strength being the focus, just change the 2:1 ratio to being Strength, etc.
 
 All this based around the big threes, I'd add an extra day for accessory work and go from there.

 Again example, still mulling over the details. Or I might give up, be lazy, and use the example as a start point and start to adjust.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on February 19, 2015, 07:34:00 PM
Looks like an interesting program and if its something you end up doing all the better….cause you're in there doing it!

I swear, my IQ drops down to 50 when I forget my workout sheet. Like I'm supposed to do back and I'm like "uh, hmmm, what, guess I'll do some pull-ups and other pulley things today".
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 19, 2015, 07:46:36 PM
THIS JOURNAL SUCKS


I BLAME FLEX


I need to be there and yell at you, you lazy weak piece of shit.

See you tomorrow.

:D


:)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 19, 2015, 08:47:16 PM
THIS JOURNAL SUCKS


I BLAME FLEX


I need to be there and yell at you, you lazy weak piece of shit.

See you tomorrow.

:D


:)

(http://www.quickmeme.com/img/ac/ac0e7fa10732522b42ebfa3f5b59722d9f2251f1919809bb30e447e3b30dfa86.jpg)

Fuck you, See you tomorrow buddy!  ;D ;D ;D ;D ;D ;D
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on February 19, 2015, 08:57:19 PM
"Too much talk, too little lift!" -Cali
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 19, 2015, 09:46:59 PM
"Too much talk, too little lift!" -Cali


Agreed. So therefore - Mr Merkley  :jester:

(http://media-cache-ak0.pinimg.com/736x/bc/5c/dd/bc5cddfa6718ee1263d787aa9107fb27.jpg)

(http://img.photobucket.com/albums/v133/Drewski217/miscell/TFG/Oprah_umad.gif)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 20, 2015, 12:56:11 PM
(http://i.giphy.com/XOELmOhVyw9vq.gif)
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 20, 2015, 12:59:13 PM
(http://ct.fra.bz/ol/fz/sw/i39/2/7/31/frabz-The-water-in-the-pool-was-cold-d3a77f.jpg)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 20, 2015, 01:11:45 PM
02/20/15

-Squat-

Bar x 10
135x10x2
225x5
275x3
315x1
335x2
360x1 -PR

-Close grip bench press-

N/A

-Pull up-

N/A

-Military Press-

150x3
135x5

 Shoulder is bust so bench didn't work for me at all. I managed some military press with a closer grip to protect the shoulder, it worked sorta. Farted around with a couple other things in the gym that really is of no importance.

 oh right....I almost forgot!

 I DEMOLISHED SQUATS!!!!!

 I of course had no intentions of going for a PR or going super heavy for that matter....buuuuuuuut, it happened and in the words of Flex....

"I BLAME FLEX"-Flex

 True story!

 Since I was told there is too much talk, too little lift, you won't get the full story on how I smashed that PR....


 So suck it.

(http://i.giphy.com/134qZfT6JZrJsI.gif)

 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 20, 2015, 01:13:39 PM
I told you to go for 365.  :slap:

I dunno wtf that lame-ass 360 was, but congrats on the new PR anyway.

Next time just throw the fucking quarters on and do it.

FWIW that was a solid squat tho'.  Excellent depth and form.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 20, 2015, 02:15:45 PM
Congrats on the PR.  :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on February 20, 2015, 02:51:33 PM
Awesome 360 squat!  Congrats. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 20, 2015, 05:06:39 PM
Thanks for the props guys....but it was all for not it would seem

I'm in for new journal.

160lb OHP - great.
Strong Squats - me jealous.
Pull Ups - Doing 11 with elbow pain is good...and bad.  Elbow pain blows. 

I used to love pull ups, weighted or BW, but now I can barely do 5 or 6 BW because of elbow pain.


 Welcome! :)

 Thanks for the props on the lifts, currently I'm just fighting to get back to where I was....though I am starting to see some PR's on small things which is nice!

 So my old numbers are as follows

 Bench-315 x 1
 Squat- 375 x 1
 Dead- 400 x 1
 OHP- 175 (for reps and sets)
 Seated Military Press- 225 x 1
 
 Now....I haven't tried for max on anything for a long time, still a little gun shy to push to the extreme since I haven't been back at it for long (4 months) but I think it's time to start pushing the mold a little harder. See what my limitations are now and start breaking them  :sneaky:

 As far as the elbow, dude it's unreal somedays! However, icing/heat, advil, Epsom salts, and magnesium seem to help. I've considered an elbow brace to see if it'll help out.


 For some reason I really thought I hit that squat PR....until I got home and looked over a few things.

Fuck.

 Well then....

 Seems I have a little bit more work to do than I thought. I'll just have to keep grinding.....so much for my "victory" dinner, dammit!


(http://www.quickmeme.com/img/61/612c2a41963c779a0477c6d5b91959a36ab2b351d9d117f19564d04fc63127c7.jpg)
Title: Re: Merkley's guide to pretend lifting
Post by: Bodybuild on February 20, 2015, 05:37:38 PM
What happened with the PR?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 20, 2015, 07:37:31 PM
What happened with the PR?

 I squatted 360 today and thought it was a PR on squats, however it wasn't until I got home and looked at some old logs and even backtracked to a previous comment I made earlier on in my journal that my personal best on squats is 375, not 360....So the PR I thought I hit....wasn't a PR at all.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 20, 2015, 10:12:41 PM
What happened with the PR?


 I squatted 360 today and thought it was a PR on squats, however it wasn't until I got home and looked at some old logs and even backtracked to a previous comment I made earlier on in my journal that my personal best on squats is 375, not 360....So the PR I thought I hit....wasn't a PR at all.


That sucks but don't worry, I went out and had a victory dinner for you.

Steak, chicken and shrimp fajitas, and they were damn good.

(http://s2.quickmeme.com/img/03/03901a07ec83a94946b9f4d5e13ff12815f9edc140e855d4dd2c6c9a0d99b769.jpg)
Title: Re: Merkley's guide to pretend lifting
Post by: Little Tim on February 20, 2015, 11:00:02 PM
In for 2015 squat PR!

See, it's all about perspective.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 21, 2015, 08:57:51 AM
What happened with the PR?


 I squatted 360 today and thought it was a PR on squats, however it wasn't until I got home and looked at some old logs and even backtracked to a previous comment I made earlier on in my journal that my personal best on squats is 375, not 360....So the PR I thought I hit....wasn't a PR at all.


That sucks but don't worry, I went out and had a victory dinner for you.

Steak, chicken and shrimp fajitas, and they were damn good.

([url]http://s2.quickmeme.com/img/03/03901a07ec83a94946b9f4d5e13ff12815f9edc140e855d4dd2c6c9a0d99b769.jpg[/url])



 Awww thanks! Your the best! What are bros for, right? lol

In for 2015 squat PR!

See, it's all about perspective.


Yes, this is true. It's all about perspective. Right now I'm coming close to hitting both my squat PR and dead PR, bench......well that's gonna be a little more work. Hopefully I'll hit that this year as well.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 23, 2015, 04:04:45 AM
To be quick, it's 4 am and I'm heading into work to plow. After such I'm most likely going to a walk in clinic and see what the hell I can do about a reaction I'm getting to either detergent, deodorant, or whatever. It's been happening for a couple weeks and I've barely slept as a result.

 Shoulder is getting better, much better. Still vulnerable though...

 No gym today.

Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 23, 2015, 06:46:58 AM
Hate when that happens. A couple years ago I started getting all these little red bumps all over, mostly on my legs and lower back. When I scratched them I would get long raised welts from scratching. They itched like hell.

Not sure what they were but thankfully they eventually stopped. Good luck.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 24, 2015, 07:38:33 PM
Update.

 Monday- No gym, stomach flu (I managed long enough to finish plowing snow and went home)
 Tuesday- No gym, stomach flu

That is all.
Title: Re: Merkley's guide to pretend lifting
Post by: Nuh on February 25, 2015, 12:07:52 PM
Did you ever figure out what you were having a reaction to?

Hope your stomach bug goes away. Husband had it last week. Was some bad stuff!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 25, 2015, 02:51:25 PM
Did you ever figure out what you were having a reaction to?

Hope your stomach bug goes away. Husband had it last week. Was some bad stuff!

 I didn't unfortunately, it calmed down and then flared back up just as I had gotten this stomach flu. So far it has stayed calm over the past couple of days (though the skin seems a little chapped where the rashes broke out) Hopefully I can swing by a walk in once I am done work and see if they can give me some clarity (or an apt for allergy testing)
Title: Re: Merkley's guide to pretend lifting
Post by: Nuh on February 26, 2015, 11:32:38 AM
Did you ever figure out what you were having a reaction to?

Hope your stomach bug goes away. Husband had it last week. Was some bad stuff!

 I didn't unfortunately, it calmed down and then flared back up just as I had gotten this stomach flu. So far it has stayed calm over the past couple of days (though the skin seems a little chapped where the rashes broke out) Hopefully I can swing by a walk in once I am done work and see if they can give me some clarity (or an apt for allergy testing)

My sister had something similar happen. Went through testing and everything and they could not determine what it was from so they said she had chronic hives. LOL! She dealt with it coming and going for almost 3 months. All of a sudden... it was gone and it has not happened since.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 26, 2015, 01:37:11 PM
Did you ever figure out what you were having a reaction to?

Hope your stomach bug goes away. Husband had it last week. Was some bad stuff!

 I didn't unfortunately, it calmed down and then flared back up just as I had gotten this stomach flu. So far it has stayed calm over the past couple of days (though the skin seems a little chapped where the rashes broke out) Hopefully I can swing by a walk in once I am done work and see if they can give me some clarity (or an apt for allergy testing)

My sister had something similar happen. Went through testing and everything and they could not determine what it was from so they said she had chronic hives. LOL! She dealt with it coming and going for almost 3 months. All of a sudden... it was gone and it has not happened since.


 Oh that is weird! But then again the body is a strange thing indeed!

 Nothing too special to report today, woke this morning and still this flu is dragging. But I'm feeling the best I have felt since Monday morning. Hoping I can hit the gym tomorrow morning! I'm missing it!
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 26, 2015, 08:53:14 PM
Sorry to hear brother. Hope you heal up real soon.
Title: Re: Merkley's guide to pretend lifting
Post by: Little Tim on February 27, 2015, 06:39:36 AM
Did you ever figure out what you were having a reaction to?

Hope your stomach bug goes away. Husband had it last week. Was some bad stuff!

 I didn't unfortunately, it calmed down and then flared back up just as I had gotten this stomach flu. So far it has stayed calm over the past couple of days (though the skin seems a little chapped where the rashes broke out) Hopefully I can swing by a walk in once I am done work and see if they can give me some clarity (or an apt for allergy testing)

My sister had something similar happen. Went through testing and everything and they could not determine what it was from so they said she had chronic hives. LOL! She dealt with it coming and going for almost 3 months. All of a sudden... it was gone and it has not happened since.

I've had a few rounds of very mild viral dermititus.  It's usually just something you gotta let run its course,  or get some antibiotics if it starts getting too much.   But yeah,  looks like a little skin reaction.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 27, 2015, 08:39:03 AM
Mernin'

 The rashes seemed to have both calmed down which is relieving (which is nice, I'm sleeping waaaay better). This morning was either the tail end of the flu OR an IBS episode. Either or I spent a hefty amount of time "indisposed" this morning and missed out on the gym yet again... :banghead:

 It is what it is I guess.

 On a good note it's Friday and it's payday Friday no less, WOO! and on such a wonderful day of all days I decided to do something positive, constructive, something to win over the managers and fellow employees!....I toilet papered the living shit outta the ass mans desk, his phone, computer in all it's entirety, lodged his chair under his desk (T.P'd that as well), disconnected his keyboard AND mouse, put his monitor on it's side, and finally taped a message saying "Happy Friday Bobert" to his monitor (he will find this once he unwraps his monitor).

 Muh haw haw haw!  :satan:

 
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on February 27, 2015, 09:42:29 AM
Mernin'

 The rashes seemed to have both calmed down which is relieving (which is nice, I'm sleeping waaaay better). This morning was either the tail end of the flu OR an IBS episode. Either or I spent a hefty amount of time "indisposed" this morning and missed out on the gym yet again... :banghead:

 It is what it is I guess.

 On a good note it's Friday and it's payday Friday no less, WOO! and on such a wonderful day of all days I decided to do something positive, constructive, something to win over the managers and fellow employees!....I toilet papered the living shit outta the ass mans desk, his phone, computer in all it's entirety, lodged his chair under his desk (T.P'd that as well), disconnected his keyboard AND mouse, put his monitor on it's side, and finally taped a message saying "Happy Friday Bobert" to his monitor (he will find this once he unwraps his monitor).

 Muh haw haw haw!  :satan:


(http://media.giphy.com/media/13XFmJhNtbTSgM/giphy.gif)
Title: Re: Merkley's guide to pretend lifting
Post by: Nuh on February 27, 2015, 10:28:01 AM
Mernin'

 The rashes seemed to have both calmed down which is relieving (which is nice, I'm sleeping waaaay better). This morning was either the tail end of the flu OR an IBS episode. Either or I spent a hefty amount of time "indisposed" this morning and missed out on the gym yet again... :banghead:

 It is what it is I guess.

 On a good note it's Friday and it's payday Friday no less, WOO! and on such a wonderful day of all days I decided to do something positive, constructive, something to win over the managers and fellow employees!....I toilet papered the living shit outta the ass mans desk, his phone, computer in all it's entirety, lodged his chair under his desk (T.P'd that as well), disconnected his keyboard AND mouse, put his monitor on it's side, and finally taped a message saying "Happy Friday Bobert" to his monitor (he will find this once he unwraps his monitor).

 Muh haw haw haw!  :satan:


Haha!!! Classic!

Well hopefully you are over the crud you have had and can get back to a regular routine.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 02, 2015, 08:22:39 AM
Morning!

 I'm officially over whatever was ailing me last week! Yay me! The rashes flared up on the weekend but I went and got it checked out was told to use a cortisol cream on it for now. I got it, slapped it on and everything calmed down quickly...let's hope it stays that way.

 This morning was to be my "back to the gym" day.... ::)

 instead I slept through my alarm (didn't hear the damn thing at all!) and barely made it to work on time.

 Just another manic Monday (wish it were Sunday   :P)

Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on March 02, 2015, 09:29:07 AM
OK Susanna... ;D

As for not training this morning:  :slap:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 03, 2015, 12:52:29 PM
03/03/15

-Bent Over Barbell Rows-
 
Barx10
135x5
225x5x2

-Incline Dumbbell Press-

50x10x2

-One Legged Leg Press-

135x10
225x5x2

-Parallel Bar Dip-

BWx10x2

-Stationary bike-

15 min.
1min moderate/30 sec max intervals

 
Total time =45 min

 I initially was going to switch up my program up after completing this past phase. However, I've decided to complete this protocol in all it's entirety. In my opinion it's only fair that I do so. I've gained alot of size and strength thus far. Why change things up when I seem to be having such amazing results?

 Everything was fairly light today, just wanted to take this week to get used to everything. By next week I will be in full swing, though I'm going to push more for rep PR's than weight this time around. That's not to say I won't be adding weight, but I want to focus more on upping the rep range. I may push more for rep PR's for the next 4 weeks and then push for weight PR's for the latter half of the phase (I'm thinking out loud so to speak on how I'm going to approach this phase....it's a different approach but within the guidelines of the protocol...kind of a linear periodization).

 Finally, I want to add some bike work at the end of my workouts. This will be HIIT. I'm feeling fat and sluggish and that isn't flying well with me at all. So I'm going to try and lighten the load as well as build up my cardiovascular endurance.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 04, 2015, 05:03:00 PM
Today was my day off, thank Christ

 I was up at 3 am, at work for 4 am, and finished work at 4 pm! Epic rush to get more of dat der proteeeenz from Popeyes and Metro (as well as other groceries), got home, put everything away, took da perpers for a W (translation : I took my dog for a walk), ate some leftover beef from last night, commented on here, starting laundry, and about to get the dishes done.....

 Plus I'd like to get in some stretching, meditation/bath, and half a million other things done before I pick up Mrs. Merkley from the business (around 7:30 ish) and hopefully in bed by 8-9. Ufffff!

 Hopefully I'll sleep tonight....I need it, past two days I haven't slept worth shit
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 04, 2015, 06:10:01 PM
Always sucks when you're running short on sleep. Get some zzzzz's man  ;)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 05, 2015, 05:30:31 AM
Always sucks when you're running short on sleep. Get some zzzzz's man  ;)

 Yep I hear ya.....and night 3 was a bust. Again I barely slept, oh well.....time to go see Dr. Gym this morning and see if the ole' iron might be able do the trick for today (that or gravol....or both!!)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 05, 2015, 09:26:20 AM
03/05/15

-Squat-

Barx10
135x10
225x10x2

-Seated Cable Row-

60x10
120x10
165x10x2

-Bench Press-

Barx15
135x10
225x3 -lower back arch dropped and distracted me
185x10 -Form was perfect, was able to use my legs for push (kept my ass on the bench, and was driving my upper back into the bench and kept my shoulder blades tight together)

-Barbell Shrug-

Barx20
135x10
225x10x2

Stationary bike
16:30 min 1:30 min moderate/0:30 sec max push

 Total time : 50 min

My lifts were...what they were. I wasn't impressed but not completely disappointed either. My form/flexibility was on point (minus the 225 bench) which made me happy as well my body was "bad" pain free.

 Bike work was damn tough, I was pushing so hard my eyes couldn't focus on ANYTHING. After awhile I just closed my eyes, gripped the handles...

FOCUS

 UNLEASH

 When pain would step I up, I just gritted my teeth and buried that bitch 6 feet deep.

 (I think I just gave myself some new ideas for shirts, yay!)

 Diet has been improving a bit, I've had a couple slips but I'm trying. Keeping my protein high (I've had a hard time keeping my protein on point....no idea why) dropped the carbs down quite a bit, and raised the fats up. The adjustment has been too bad, but again I've had my slips.

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on March 05, 2015, 10:19:14 AM
185x10 -Form was perfect, was able to use my legs for push (kept my ass on the bench, and was driving my upper back into the bench and kept my shoulder blades tight together)

Awesome, I love that feeling on the bench when it all comes together.  I remember the first time I found the form, and a lightbulb switched on in my head, and I was like - Wow, now I know why this is considered one of the big compound movements.  It really is a full body exercise!

Keep up the good work Merk.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 05, 2015, 05:22:01 PM
185x10 -Form was perfect, was able to use my legs for push (kept my ass on the bench, and was driving my upper back into the bench and kept my shoulder blades tight together)

Awesome, I love that feeling on the bench when it all comes together.  I remember the first time I found the form, and a lightbulb switched on in my head, and I was like - Wow, now I know why this is considered one of the big compound movements.  It really is a full body exercise!

Keep up the good work Merk.

 Thanks! it only took me 17 years to get the swing of things on bench.....and squat.....and deads. O.o

 Makes me wonder what the fuck I was doing before this year?...and somehow I looked good doing it.

 Dafuq?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 06, 2015, 09:51:00 AM
-Parallel Chin up-

BWx10x2 -Elbow pain minor

-Dumbbell Military Press-

20x10
30x10
50x10
60x5
50x10

-Rack Deadlift- (set up for a couple inches below knee)

Barx10
135x10
225x10
315x3
405x1
405x1

-Barbell Curls-

30x10
50x10
70x5
90x5x2

-Torture Bike-

16:00 min 1:30 moderate/0:30 max

Total time

45 min

 Todays' workout was light-ish, again working a lot on form and getting used to the new regime. Though I just couldn't help myself with the rack dead's. The right music came on and it was go time, instead of overthinking the 405 I said to myself...

FOCUS

DESTROY

GRIP N' RIP

 and I did just that

 It was successful, though my lowerback paid the price. The pump was so bad it was PAINFUL! I moved onto the barbell curls and honest to god when I grabbed the 30lbs straight bar to curl I thought I was going to collapse from the pain. I did the set and then gave myself a couple mins for things to calm down. Thankfully things did and I was able to resume my workout, though I was still in extreme discomfort.

 I kept having to ask myself

IS THIS ALL YOU GOT

 It helped push my through

 I didn't seem to have the same rigor I had on Tuesday and Thursday for the torture bike. I gave it my all, but it just didn't seem good enough. I felt gassed out mentally and physically, but again I gave it my all for what was left in the tank.



 


 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on March 06, 2015, 09:56:18 AM
Awesome workout Merk.  Way to persevere and fight through.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 06, 2015, 10:48:54 AM
Awesome workout Merk.  Way to persevere and fight through.

 Thanks....it wasn't easy, then again if it was easy everyone would be doing it.


....besides I have this obsession of seeing how far I can push myself, what can I say? I like pain...a lot! HA!

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 06, 2015, 10:51:25 AM
Failed to mention but I was 212 lbs this morning. Holy hell! I haven't been this fuckin' heavy since 2005!!!! To be honest I don't like it, not one bit!

 I really need to lighten the load, I'm eating better and yet still gaining, let's hope it's the good kind of weight gain
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 06, 2015, 02:10:50 PM
Failed to mention but I was 212 lbs this morning. Holy hell! I haven't been this fuckin' heavy since 2005!!!! To be honest I don't like it, not one bit!

 I really need to lighten the load, I'm eating better and yet still gaining, let's hope it's the good kind of weight gain

You have a goal weight or something else? I hit 216 before I said enough was enough. At 204 right now and am looking forward to sub-200.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 06, 2015, 02:25:10 PM
Failed to mention but I was 212 lbs this morning. Holy hell! I haven't been this fuckin' heavy since 2005!!!! To be honest I don't like it, not one bit!

 I really need to lighten the load, I'm eating better and yet still gaining, let's hope it's the good kind of weight gain

You have a goal weight or something else? I hit 216 before I said enough was enough. At 204 right now and am looking forward to sub-200.


 Nah, no goal weight per se. I just use the mirror and how my body feels....I was just shocked as shit to see I'm up to 212 lbs. I'm gonna try and drop to 10-15% BF
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 06, 2015, 04:04:22 PM
Failed to mention but I was 212 lbs this morning. Holy hell! I haven't been this fuckin' heavy since 2005!!!! To be honest I don't like it, not one bit!

 I really need to lighten the load, I'm eating better and yet still gaining, let's hope it's the good kind of weight gain

You have a goal weight or something else? I hit 216 before I said enough was enough. At 204 right now and am looking forward to sub-200.


 Nah, no goal weight per se. I just use the mirror and how my body feels....I was just shocked as shit to see I'm up to 212 lbs. I'm gonna try and drop to 10-15% BF

Makes sense.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 09, 2015, 08:44:48 AM
No training today, I was "busy" this morning.  8)
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on March 09, 2015, 04:55:38 PM
No training today, I was "busy" this morning.  8)
Oh lawd
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on March 09, 2015, 06:18:48 PM
No training today, I was "busy" this morning.  8)
Oh lawd

What were you busy doing?
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 09, 2015, 07:26:21 PM
No training today, I was "busy" this morning.  8)
Oh lawd

What were you busy doing?

He was busy getting "busy"  ;)
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on March 09, 2015, 07:36:33 PM
No training today, I was "busy" this morning.  8)
Oh lawd

What were you busy doing?

He was busy getting "busy"  ;)

Why was he busy though?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 10, 2015, 10:54:47 AM
No training today, I was "busy" this morning.  8)
Oh lawd

What were you busy doing?

He was busy getting "busy"  ;)

Why was he busy though?

 Mother Lard, I was doing the "do", I was doing the horizontal polka, I was hopping on one foot and doing the bad thing.....get the drift?

  :o
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 10, 2015, 11:10:16 AM
No training today, I was "busy" this morning.  8)
Oh lawd

What were you busy doing?

He was busy getting "busy"  ;)

Why was he busy though?

 Mother Lard, I was doing the "do", I was doing the horizontal polka, I was hopping on one foot and doing the bad thing.....get the drift?

  :o

Tripping the light fantastic; setting off the heat seeking moisture missile, two person pushups...... 
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 10, 2015, 12:52:34 PM
No training today, I was "busy" this morning.  8)
Oh lawd

What were you busy doing?

He was busy getting "busy"  ;)

Why was he busy though?

 Mother Lard, I was doing the "do", I was doing the horizontal polka, I was hopping on one foot and doing the bad thing.....get the drift?

  :o

Tripping the light fantastic; setting off the heat seeking moisture missile, two person pushups......

The beast with 2 backs.....  ;)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 10, 2015, 01:14:05 PM
03/10/2015

-Barbell Rows-

Barx10
135x10
225x6x2

-Incline D-bell Press-

40x10
50x10
55x10x2

-One Legged Leg Press-

135x10
225x6x2 -Holy Painful!

-Dips-
BWx11x2

-Torture Bike-

10 min 1.5 min mod/30 sec max

Total time: 45 min


 The workout was ok, I'm up from last week on reps and a little weight. My heart just didn't seem into it. I spent time chatting and watching Flex and Lisa train bench. Always inspiring! We chatted a bit, mainly about squat shoes and Lisa's bench (which was awesome). I spent a little too much time chatting with them I hate to admit, it cut into my torture bike time but I was procrastinating....and I haven't seen them in awhile so it was nice (not like we are big talkers at the gym).

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 10, 2015, 01:22:15 PM
03/10/2015

-Barbell Rows-

Barx10
135x10
225x6x2

-Incline D-bell Press-

40x10
50x10
55x10x2

-One Legged Leg Press-

135x10
225x6x2 -Holy Painful!

-Dips-
BWx11x2

-Torture Bike-

10 min 1.5 min mod/30 sec max

Total time: 45 min[/center]


 The workout was ok, I'm up from last week on reps and a little weight. My heart just didn't seem into it. I spent time chatting and watching Flex and Lisa train bench. Always inspiring! We chatted a bit, mainly about squat shoes and Lisa's bench (which was awesome). I spent a little too much time chatting with them I hate to admit, it cut into my torture bike time but I was procrastinating....and I haven't seen them in awhile so it was nice (not like we are big talkers at the gym).

If you only consider that OK then don't bother going into my journal.  :S  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 10, 2015, 01:54:31 PM
Ugh! Legs then the bike? Ouch!

Wish I could get back to doing dips but each time I start up my tendon tells me "NO!"
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on March 10, 2015, 02:42:20 PM
lmfao @ Cali


Great workout Merk.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 10, 2015, 03:06:17 PM
Ugh! Legs then the bike? Ouch!

Wish I could get back to doing dips but each time I start up my tendon tells me "NO!"

 I have to admit jumping on the bike after doing legs doesn't bother me too too much, either way I'm in fuckin' pain while going through my max sections. The dips bother this shit out of me elbow! BUT! I found if I tuck my arms in tight to my sides and go slow and concentrate I don't have any issues....If I push for speed or any nonsense like that where my form waivers slightly I'm effed. Especially at 212 lbs....

 I got a belly pat today at work by a manager and was told I'm putting on the pounds! I laughed because as much as I do care...I don't.
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on March 10, 2015, 03:11:16 PM
oh, so you're riding a real bike?  I thought it was a stationary one...that's all I ride (the speed style ones, not the old lady recumbent bikes), I'd like to ride a real bike, but getting a good workout on the roads around here means near death experiences regularly....and they're expensive.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 10, 2015, 03:14:04 PM
03/10/2015

-Barbell Rows-

Barx10
135x10
225x6x2

-Incline D-bell Press-

40x10
50x10
55x10x2

-One Legged Leg Press-

135x10
225x6x2 -Holy Painful!

-Dips-
BWx11x2

-Torture Bike-

10 min 1.5 min mod/30 sec max

Total time: 45 min[/center]


 The workout was ok, I'm up from last week on reps and a little weight. My heart just didn't seem into it. I spent time chatting and watching Flex and Lisa train bench. Always inspiring! We chatted a bit, mainly about squat shoes and Lisa's bench (which was awesome). I spent a little too much time chatting with them I hate to admit, it cut into my torture bike time but I was procrastinating....and I haven't seen them in awhile so it was nice (not like we are big talkers at the gym).

If you only consider that OK then don't bother going into my journal.  :S  ;D

lmfao @ Cali


Great workout Merk.

 Thanks guys!  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 10, 2015, 03:16:32 PM
oh, so you're riding a real bike?  I thought it was a stationary one...that's all I ride (the speed style ones, not the old lady recumbent bikes), I'd like to ride a real bike, but getting a good workout on the roads around here means near death experiences regularly....and they're expensive.

 It be a stationary bike I use good sir. I don't trust people around here enough to ride a real one on the roads....too many people getting clocked and killed during the summers!
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on March 10, 2015, 05:55:58 PM
oh, so you're riding a real bike?  I thought it was a stationary one...that's all I ride (the speed style ones, not the old lady recumbent bikes), I'd like to ride a real bike, but getting a good workout on the roads around here means near death experiences regularly....and they're expensive.

 It be a stationary bike I use good sir. I don't trust people around here enough to ride a real one on the roads....too many people getting clocked and killed during the summers!
oh, I misread it then.  I thought with the dips and elbow tucking and balance, you were on the road. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 11, 2015, 10:12:23 AM
oh, so you're riding a real bike?  I thought it was a stationary one...that's all I ride (the speed style ones, not the old lady recumbent bikes), I'd like to ride a real bike, but getting a good workout on the roads around here means near death experiences regularly....and they're expensive.

 It be a stationary bike I use good sir. I don't trust people around here enough to ride a real one on the roads....too many people getting clocked and killed during the summers!
oh, I misread it then.  I thought with the dips and elbow tucking and balance, you were on the road.

 Ahhh! I see what you mean. I'd have to say though if I were to get into biking again I'd love to get a GT Sensor....*drool* Not exactly something you want to be on the road with
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 11, 2015, 10:21:47 AM
Weighed in this morning at 208, down 4 lbs.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 11, 2015, 01:15:10 PM
Weighed in this morning at 208, down 4 lbs.

 :bigthumb: What's your target weight?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 11, 2015, 01:22:14 PM
Weighed in this morning at 208, down 4 lbs.

 :bigthumb: What's your target weight?

 No real "target" weight per se, just lightening the load until I can enjoy what I see in the mirror and all my summer clothes fit "just right" (realistically that would be in the 160's)

 
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 12, 2015, 07:16:29 AM
Weighed in this morning at 208, down 4 lbs.

 :bigthumb: What's your target weight?

 No real "target" weight per se, just lightening the load until I can enjoy what I see in the mirror and all my summer clothes fit "just right" (realistically that would be in the 160's)

I'm in the 160s and don't really like what I see. Too much "fat around the middle". I think I'll have to be in the 140s to rid myself of the spare tire.  :S
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 12, 2015, 12:35:40 PM
03/12/15

-Squats-
135x10
225x6
315x3
315x3
385xFAIL
315x3

-Seated Rows-
70x10
150x10
165x11
165x11

-Bench Press-
135x10
185x5
225x3
260xFAIL
225x5
135x? (I benched until I couldn't anymore, I was practicing form)
135x? (I benched until I couldn't anymore, I was practicing form)

-Shrugs-
135x10
225x10
315x8
315x10

-Torture Bike-

N/A

Total Time :60 min  >:(

 Again the workout was "meh". I overthought the 385, I was halfway down and started to freak.....I racked it and hit the 315. I was approached by this Russian lad at the gym after attempting 385...

"Going heavy today, huh?"

"Yeah"

"Where's your belt?"

"What belt? I don't use a belt"

"Huh....."


....and that was that. This is one of the guys that does 1/4 squats all the time with 225 and he's got the belt and all the bells and whistles. Bench was another shit show. I was barely repping 225! Thank Christ I had asked my buddy Paulie to spot for 260, had I not I would have been pooched (I would have asked Flex but he was in the middle of a set). My right shoulder fuckin' clicked while I was comin' up and a nasty pain throughout my right arm. BAH!

 Rows were solid, they made me happy.

 Shrugs were done using a weird bench apparatus. I cannot explain it, but I did shrugs on it. They were...well....shrugs.

 I really need to keep focus on hitting higher reps (10 range) But I keep getting into this "Go heavy and fuck shit up" mode.

 Fuckin' ego.

 Anyways, I'm buying some lifting shoes for squats (adidas lifters I believe), a belt (Inzer preferred but I may go with Rogue), and some goddamn knee sleeves (7mm), I might get also a Inzer elbow sleeve as well (the current elbow sleeve I have just isn't cutting it)

 Shot the shit with Flex a bit for a few min. I had no time for torture bike so I got the fuck out and went to work....only to be met with exchanging all our winter tires (approx. 170) with all spring booking order for tires (140 approx.)

FML

 Shoulder right now is completely fuckin' busted.

 But tis life

 
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 12, 2015, 01:33:52 PM
Damn Merk, serious work going on in here brother. Big ups.

Have a look at the liftinglarge.com econo lever belt. It's 10mm and works great at an awesome price. I love mine.

http://www.liftinglarge.com/Economy-Lever-Belt (http://www.liftinglarge.com/Economy-Lever-Belt)
Title: Re: Merkley's guide to pretend lifting
Post by: BigDaddy on March 12, 2015, 01:49:17 PM
I really need to keep focus on hitting higher reps (10 range) But I keep getting into this "Go heavy and fuck shit up" mode.

 Fuckin' ego.

This is a tough nut to crack.  I find it very easy to fall into the trap of trying to lift as heavy as I can.  Since my goal isn't to be a power lifter, that doesn't make any sense for me.  I just try an remember what my goals are and what's the best way to get there.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 12, 2015, 05:11:39 PM
It's official!

 My shoulder has gone

 FULL POTATO!!!




FML
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 13, 2015, 07:09:52 AM
It's official!

 My shoulder has gone

 FULL POTATO!!!




FML

That sucks. No hope?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 13, 2015, 09:27:39 AM
It's official!

 My shoulder has gone

 FULL POTATO!!!




FML

That sucks. No hope?

 Naproxen has made it tolerable today, but she screamed bloody murder when training today. I received more mental exhaustion from trying to drive the pain deep down than the workout.


 BUT I STILL FUCKIN' TRAINED!

 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on March 13, 2015, 09:29:05 AM
You get there super early today or what?

I didn't realize you were leaving when I walked in.  I figured you just got there.  Wasn't being rude by not stopping to say hi; I just figured I'd see you out on the floor.

LOL
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 13, 2015, 10:06:45 AM
03/13/15

-Parallel grip chin up-

BWx11
BWx11

-D-bell military press-

30x10
50x11
50x11

-Rack Deadlifts-

135x10
225x10
225x10

-Barbell Curls-

45x10
65x10
95x6
95x6

-Torture Bike-

10 min

 Total time=40 min


 Today was an early one. I had to be at work for 6 am so training started at 4:45am, getting up was a bitch to say the least. The chin ups weren't bad today which was nice :) As long as I did everything slow I was in the green. Deadlifts were a bitch, I'm still recovering from yesterdays training PLUS when I got to work yesterday I was met with the challenge of getting ALL our winter tires (approx. 160-170 tires) organized and ready to be taken back to the distributor and at the same time get our initial spring booking for tires (approx. 140 tires) Needless to say I spend a great portion of my day slinging tires around. At the time it wasn't bad, until I woke up this morning that is.

 Add on top as well that my shoulder has gone the way of Mr. Potato head. (I really pissed it off with bench and really gave it a nice Mortal Kombat finisher with all those tires).

 Torture bike was a quick one, I was running out of time.

 Next training session won't be until Monday.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 13, 2015, 10:08:57 AM
You get there super early today or what?

I didn't realize you were leaving when I walked in.  I figured you just got there.  Wasn't being rude by not stopping to say hi; I just figured I'd see you out on the floor.

LOL

 Yeah I shit the bed this morning, what can I say? lol

 Dude it's all good, I figured as such.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 13, 2015, 02:14:17 PM
Still a hell of a good workout ^^^ after slinging tires around the day before!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 13, 2015, 10:05:41 PM
Still a hell of a good workout ^^^ after slinging tires around the day before!

Thanks! I considered going heavy on deads but decided a lighter weight and more reps was a better course of action, didn't feeling adding insult to injury
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 14, 2015, 08:03:53 AM
Mernin'

 So I had every intent of going to the gym today to work on stretching, torture bike, and maybe some accessory work. This was a last minute decision last night....that I had made after taking two naproxen and two benadryl. Needless to say I missed going to the gym this morning...but I had one hell of a sleep! FINALLY!!!! (I am a terrible sleeper and have been for at least 10 years or so). Getting that close to solid 9 hours (in bed by 10:30 and I woke up at 7:30) was just what the doctor ordered.

 Oh! and one last thing. I broke down and bought a couple things last night....

 Go to the equipment thread to find out!






Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 16, 2015, 02:06:36 PM
I slept for shit last night. Didn't fall asleep till around 1 am.

Guess I should be drinking double espresso at 5 pm.  ::)

Glad to hear you finally got some good rest.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 16, 2015, 02:57:25 PM
I slept for shit last night. Didn't fall asleep till around 1 am.

Guess I should be drinking double espresso at 5 pm.  ::)

Glad to hear you finally got some good rest.

 Unfortunately I had a shit sleep last night. It was bad enough I decided to shift my workout from today to tomorrow.
Title: Re: Merkley's guide to pretend lifting
Post by: Stile on March 16, 2015, 04:04:46 PM
Lets see how all that new gear works for that squat. Curious.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 17, 2015, 05:17:59 AM
Lets see how all that new gear works for that squat. Curious.

 Ditto! It cannot get here fast enough! I received confirmation the shoes are on the way!
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 17, 2015, 07:02:39 AM
I slept for shit last night. Didn't fall asleep till around 1 am.

Guess I should be drinking double espresso at 5 pm.  ::)

Glad to hear you finally got some good rest.

 Unfortunately I had a shit sleep last night. It was bad enough I decided to shift my workout from today to tomorrow.
That sucks. Hopefully this turns around for you.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 17, 2015, 09:30:09 AM
03/17/15

-Bent over barbell rows-

Barx10
135x6
225x8
225x8

-Incline D-bell Press-

45x10
60x10
60x10 - Form is greatly improving

-One Legged Squat Press-

135x10
225x7
225x7

-Bar dips-

BWx12
BWx12

-Torture Bike-

15 min

Total Time = 55 min


 I've improved on all exercises, either in reps or weight. It has been decided that this workout will be known from this point forward as my "sissy workout". It involves no squats, deads, or bench therefore it is a sissy workout for me.

 Helped spot my buddy Paulie for incline bench and flat bench. He's improving which is awesome to see! I gave him a few pointers on technique that I think will help him in the long run. Flex and Lisa were pounding out a good bench day, less than small talk today. All of us were in there to kick ass, they kicked ass...I went through the motions. But I tend to be go on auto with this workout.....actually I tend to go on auto with trying this higher rep stuff.

 Oh well, I did it, I progressed from last week. That's all that matters.
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on March 17, 2015, 09:35:18 AM
Torture bike ahaha
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 17, 2015, 09:45:40 AM
Torture bike ahaha

 Dude, I'd rather get my septum pierced again than do cardio....seriously I hate it that much.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 17, 2015, 09:52:59 AM
03/17/15

-Bent over barbell rows-

Barx10
135x6
225x8
225x8

-Incline D-bell Press-

45x10
60x10
60x10 - Form is greatly improving

-One Legged Squat Press-

135x10
225x7
225x7

-Bar dips-

BWx12
BWx12

-Torture Bike-

15 min

Total Time = 55 min


 I've improved on all exercises, either in reps or weight. It has been decided that this workout will be known from this point forward as my "sissy workout". It involves no squats, deads, or bench therefore it is a sissy workout for me.

 Helped spot my buddy Paulie for incline bench and flat bench. He's improving which is awesome to see! I gave him a few pointers on technique that I think will help him in the long run. Flex and Lisa were pounding out a good bench day, less than small talk today. All of us were in there to kick ass, they kicked ass...I went through the motions. But I tend to be go on auto with this workout.....actually I tend to go on auto with trying this higher rep stuff.

 Oh well, I did it, I progressed from last week. That's all that matters.

Constant progression is a great thing. Also good for motivation. :thumbsup:

Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 17, 2015, 09:53:57 AM
Torture bike ahaha

 Dude, I'd rather get my septum pierced again than do cardio....seriously I hate it that much.

 :o No thanks Jeff!!!!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 19, 2015, 05:39:26 AM
Torture bike ahaha

 Dude, I'd rather get my septum pierced again than do cardio....seriously I hate it that much.

 :o No thanks Jeff!!!!!

 Awwww! come on! it'll be fun! (truth be told, worst piercing for me ever! P.A and nips were a walk in the park compared)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 19, 2015, 05:49:34 AM
03/19/15

-Squat-

135x6
135x10
225x5
315x2
225x5 - ATG and small pause in the hole.

-Seated rows-

120x10
150x10
165x10
180x10
180x10

-Bench Press-

135x10
180x10
225x5
225x5

-Shrugs-

2 platesx10
4 platesx10
6 platesx10
8 platesx10

-Torture Bike-

N/A

 My squats were really off today, nothing felt right and I had no jam at all!!! Food is the culprit, I've been skimping on the carbs...infact food in general. Plus the hustle at work has my legs constantly working (hand bombing skids of rotors, boxes of ATF, oil, tires, etc.)

 On a good note, I had some decent jam for everything else. I have upped weight/reps throughout the remainder of the exercises.


 FYI, I hate 4 am workouts....
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 19, 2015, 01:59:42 PM
That's one hell of a jump on squats from 225 to 315!  :o
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on March 19, 2015, 05:42:45 PM
Great job, Merk!  I hate everything at 4am that doesn't involve me sleeping.  I struggle to wake up at 4:30 for work and am half asleep until around lunch time.
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on March 19, 2015, 05:56:52 PM
Great work Merkley!!  Espeacially that early in the morning, I couldn't do it!...correction, I wouldn't do it, lol
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 20, 2015, 05:21:47 AM
03/20/15

-Parallel chin ups-

BWx12
BWx12

-D-bell Military Press-

50x10 -oops! (half asleep and used these for a warm up by accident)
60x10
60x10

-Dem Rakk DE4DZ-

Barx10
135x6
225x5
315x5
405x2
405x1

-Barbell curls-

50x5
70x5
90x5
100x5
100x5

-Torture Bike-

N/A

Total time = 30 min



 Another 4 am workout in the bag, god I hate them! It's another 2 Monsters and multiple coffees day, I can feel it! I was going to push this workout for tomorrow but then decided to get my sorry ass out of bed and just do it. The debate between two internal monologues was strong... put me behind hence the workout was short and no torture bike, not that I'm all broken up over it or anything  8)

 I'm up in reps/weight for the entire workout.
 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 20, 2015, 05:23:01 AM
Great job, Merk!  I hate everything at 4am that doesn't involve me sleeping.  I struggle to wake up at 4:30 for work and am half asleep until around lunch time.

 Me too, except for sex....that is great any time!

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 20, 2015, 05:24:29 AM
Great work Merkley!!  Espeacially that early in the morning, I couldn't do it!...correction, I wouldn't do it, lol

 ooooooooh I hate it as you can see! I do it because after work I'm far too exhausted and usually the gym has gone full out retard by that time. I'd rather deal with the early morning wierdos...
Title: Re: Merkley's guide to pretend lifting
Post by: Little Tim on March 20, 2015, 06:38:46 AM
Torture bike I can almost do in my sleep,  Dreadmill is much tougher.

I'm the same with early morning workouts getting done. So many excuses after work, but if I can drag ass outta bed every morning,  its over before I know it.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 20, 2015, 07:29:07 AM
Torture bike I can almost do in my sleep,  Dreadmill is much tougher.

I'm the same with early morning workouts getting done. So many excuses after work, but if I can drag ass outta bed every morning,  its over before I know it.

 true
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on March 20, 2015, 02:58:26 PM
Great work Merk,  you did that in 30 min??!  Dam!!   great job
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 23, 2015, 07:12:13 AM
Great work Merk,  you did that in 30 min??!  Dam!!   great job

Thanks! I was under the gun that morning. Though most times I'm out in roughly 45 min and that's with torture bike involved.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 23, 2015, 07:13:23 AM
Mornin'

 Todays workout is shifted for tomorrow....

That is all
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 23, 2015, 12:14:42 PM
Torture bike ahaha


 Dude, I'd rather get my septum pierced again than do cardio....seriously I hate it that much.


 :o No thanks Jeff!!!!!


 Awwww! come on! it'll be fun! (truth be told, worst piercing for me ever! P.A and nips were a walk in the park compared)


(http://m.memegen.com/h0xtal.jpg)
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 23, 2015, 12:16:06 PM
03/20/15

-Parallel chin ups-

BWx12
BWx12

-D-bell Military Press-

50x10 -oops! (half asleep and used these for a warm up by accident)
60x10
60x10

-Dem Rakk DE4DZ-

Barx10
135x6
225x5
315x5
405x2
405x1

-Barbell curls-

50x5
70x5
90x5
100x5
100x5

-Torture Bike-

N/A

Total time = 30 min



 Another 4 am workout in the bag, god I hate them! It's another 2 Monsters and multiple coffees day, I can feel it! I was going to push this workout for tomorrow but then decided to get my sorry ass out of bed and just do it. The debate between two internal monologues was strong... put me behind hence the workout was short and no torture bike, not that I'm all broken up over it or anything  8)

 I'm up in reps/weight for the entire workout.

Damn brother, it takes me almost 30 minutes to wake up. No way in hell could I go to the gym at 4 am and then do all that in 30 minutes.   8)

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 23, 2015, 04:55:39 PM
Torture bike ahaha


 Dude, I'd rather get my septum pierced again than do cardio....seriously I hate it that much.


 :o No thanks Jeff!!!!!


 Awwww! come on! it'll be fun! (truth be told, worst piercing for me ever! P.A and nips were a walk in the park compared)


([url]http://m.memegen.com/h0xtal.jpg[/url])



I just burst out laughing from this comment (during a business meeting might I add, true story)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 24, 2015, 10:51:24 AM
03/24/15

-BOR's-

Barx15
135x10
230x6
230x6

-Incline D-bell Press-

40x10
55x10
70x10
70x8

-One Legged Split Squat Press-

Sledx10
135x10
245x10
245x10

-Parallel Bar Dips-

BWx15
BWx15

-Torture Bike-

10 min

Total time= 40 min




 I was in a mood today and it showed. I upped in reps or weight or both in every exercise today. Big improvements over the past couple of weeks.

Title: Re: Merkley's guide to pretend lifting
Post by: Nuh on March 24, 2015, 02:09:17 PM
Glad to see you getting into the swing of things!

And LOL @ torture bike!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 24, 2015, 02:53:03 PM
Glad to see you getting into the swing of things!

And LOL @ torture bike!

 Thanks! It's nice to see my strength slowly returning and creeping up some old PR's. I'm confident that I'm going to beat them this year (at least on squats and deads).

 Oh man! I hate the torture bike. I hate anything that is cardio (unless its the steps it takes to the fridge or sex)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 26, 2015, 08:58:02 AM
03/26/15

-Squats-

135x10
225x5
275x3
315x3
375x1 - JUST below parallel...not happy with it. +15 lbs
375xFAIL

-Seated Rows-

105x10
150x10
195x10 +15 lbs
195x10 + 15 lbs

-Bench Press-

135x10
185x3
225x3
245x1
265x1 +10 lbs

-Hammer Strength Shrugs-

2 Platesx10
4 Platesx10
6 Platesx10
8 Platesx10 + 2 reps
8 Platesx10 + 2 reps

-Torture Bike-

N/A

Total Time= 55 min



 Today I used my Pendlay Do Wins for the first time. It was like strapping your foot onto a 2x4, very solid! Foot had zero wiggle room and it felt my feet were glued to the floor. I don't have much more to say about them at this point, I'm gonna need a few more squat sessions under my belt before I give more detail about what I think and how they feel.

 I increased in weight or reps with everything today. My bench was off, but I did managed a proper 265....I'm getting closer to 300. My squat increased in weight (375) as well, but I didn't like that I barely made it past parallel, so I tried again.

 This is the first time I have ever truly failed at squats, what a surreal feeling! I was dropping into the hole and suddenly it was like the power was instantly shut off in my legs and down I went! Thankfully I was smart enough to have the sissy bars in place! There was no theatrical crash/bang like I was expecting, Just a nice soft clunk and that was that.

 Whew!

 Rows I've been increasing weight every week while maintaining my rep range which is cool.

 Shrugs I upped 2 reps, running out of room on the machine for weights! I have room for one more 45 each side and then I'll be working on increasing rep range.





Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on March 26, 2015, 09:07:37 AM
Solid work out there.

I'll be waiting on the write up for the shoes, seems to be a good thing though

Sissy bars= life saver sometimes
Glad you didn't get hurt
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on March 26, 2015, 02:54:33 PM
Great work Merkley, can't believe it's your first squat fail, lol   Don't worry about it, it happened and it will happen again, it's all part of pushing your limits.  A few months back I was squatting up 500 and almost locked out and the weight slipped own my back.  I squat in a rack so it landed on the safeties, but my elbows torqued back and they hurt for a week or so. Want to talk about LOUD! 500lbs banging metal safeties is f'n loud.  I've also been on the other end when squatting down and your just pinned down and the weight just won't move and you have to embarrassingly roll on your knees and get.  Anyways, Failure is always an option, not trying is not.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 27, 2015, 07:10:05 AM
Torture bike ahaha


 Dude, I'd rather get my septum pierced again than do cardio....seriously I hate it that much.


 :o No thanks Jeff!!!!!


 Awwww! come on! it'll be fun! (truth be told, worst piercing for me ever! P.A and nips were a walk in the park compared)


([url]http://m.memegen.com/h0xtal.jpg[/url])



I just burst out laughing from this comment (during a business meeting might I add, true story)


Glad I could be of service. ;)

375 squats? Great job dere mang. Keep killing it. :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 27, 2015, 02:11:11 PM
^^^^ Thanks!

 The squats are coming along nice, I cannot wait for my belt and knee sleeves....see if they will help a bit :)
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 27, 2015, 02:18:47 PM
^^^^ Thanks!

 The squats are coming along nice, I cannot wait for my belt and knee sleeves....see if they will help a bit :)

Expecting to see 400 sooner than later. ;)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 27, 2015, 02:25:02 PM
Great work Merkley, can't believe it's your first squat fail, lol   Don't worry about it, it happened and it will happen again, it's all part of pushing your limits.  A few months back I was squatting up 500 and almost locked out and the weight slipped own my back.  I squat in a rack so it landed on the safeties, but my elbows torqued back and they hurt for a week or so. Want to talk about LOUD! 500lbs banging metal safeties is f'n loud.  I've also been on the other end when squatting down and your just pinned down and the weight just won't move and you have to embarrassingly roll on your knees and get.  Anyways, Failure is always an option, not trying is not.

 I gotta say it was a weird sensation having my legs fail like that. Though to have it slip off my back....yeesh! That had to have been quite the experience! I think I would rather fail out at the bottom and have the bars catch it! lol.

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 27, 2015, 02:25:50 PM
^^^^ Thanks!

 The squats are coming along nice, I cannot wait for my belt and knee sleeves....see if they will help a bit :)

Expecting to see 400 sooner than later. ;)


 OOOOOOOOH! I cannot wait! Gonna have to figure out a way to vid that lift or fail!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 27, 2015, 02:42:16 PM
03/27/15

-Parallel grip chin ups-

BWx13- +1 rep
BWx9- right hand slipped

-Seated D-bell Press-

30x10
50x10
70x10 + 10 lbs
70x8 - pooped! +10 lbs

-DEM RAKK D3@Dz-

135x10
225x5
315x7
315x8

-Barbell Curls-

30x5
60x5
80x5
100x6 +1 rep
100x6 +1 rep

-Torture Bike-

 Said "Fuck it!"

Total time = 45 min

 Up in reps or weight in all exercises. Little miffed about my chins though, my right hand kept wanting to slip, like it had grease on it. I did as best as I could until finally my hand did slip and I had to bail. I'm pretty happy being able to do over 20 chin ups at 209 lbs. D-bell seated presses I had to work for! Hell the last set I bombed at 8 rather than getting the full 10. Oh well, gonna shoot for more reps next week. Rack Deads was about higher rep range this week. I'm impressed that just 2 weeks ago I was doing 225 for 10 and was dying, today I was doing 315 for close to the same reps and felt I had more in me. I decided to be a rebel today and used chalk, fuck it.

 Barbell curls were...boring as usual. I really hate working arms, it's so dull. One of those things I do because I have to.

 
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on March 27, 2015, 08:57:05 PM
^^^^ Thanks!

 The squats are coming along nice, I cannot wait for my belt and knee sleeves....see if they will help a bit :)

Expecting to see 400 sooner than later. ;)


 OOOOOOOOH! I cannot wait! Gonna have to figure out a way to vid that lift or fail!

Um, hello smart phone, cheap video camera?? Flex, Lisa???? Geez man, do I gotta do all the thinking around here??  ::) ;D

You're welcome.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on March 27, 2015, 11:37:06 PM
That beard don't take pictures?
Title: Re: Merkley's guide to pretend lifting
Post by: kimm4 on March 28, 2015, 01:46:09 AM
Workouts looking great.  Enjoy your weekend. :)
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on March 28, 2015, 06:09:39 AM
Looks like you're killing it!

Your sleeves still haven't got to you yet?
I ordered mine and got them in a few days..........must be they don't like to go that far North 8)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 28, 2015, 09:12:00 AM
^^^^ Thanks!

 The squats are coming along nice, I cannot wait for my belt and knee sleeves....see if they will help a bit :)

Expecting to see 400 sooner than later. ;)


 OOOOOOOOH! I cannot wait! Gonna have to figure out a way to vid that lift or fail!

Um, hello smart phone, cheap video camera?? Flex, Lisa???? Geez man, do I gotta do all the thinking around here??  ::) ;D

You're welcome.

 This is true
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 28, 2015, 09:14:20 AM
That beard don't take pictures?

I'm still teaching it to play fetch, it's a slow learner
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 28, 2015, 09:17:00 AM
Workouts looking great.  Enjoy your weekend. :)

 Thank you!, you as well :)

Looks like you're killing it!

Your sleeves still haven't got to you yet?
I ordered mine and got them in a few days..........must be they don't like to go that far North 8)

 I'm pretty sure the hang up is on the belt, takes 4-5 weeks to make and ship out. I got elbow/knee sleeves, shirt, and belt. Pretty sure they will send it all in one shot.

 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on March 28, 2015, 10:51:10 AM
Congrats on the 375.

You training at all this weekend?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 28, 2015, 06:08:36 PM
Congrats on the 375.

You training at all this weekend?

 Thanks!

 Nah I'm off for the weekend. I will be back in the gym Monday at 6 am as usual. Why? did you have something in mind or just curious?
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on March 28, 2015, 06:31:13 PM
I'm pretty sure the hang up is on the belt, takes 4-5 weeks to make and ship out. I got elbow/knee sleeves, shirt, and belt. Pretty sure they will send it all in one shot.

That makes sense
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on March 28, 2015, 06:36:54 PM
Why? did you have something in mind or just curious?

Just thought maybe we could coordinate something.  Maybe next weekend....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 28, 2015, 07:30:57 PM
Why? did you have something in mind or just curious?

Just thought maybe we could coordinate something.  Maybe next weekend....

Sounds good! Let me know what your thinkin'
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 30, 2015, 08:30:09 AM
03/30/15

-BOR'S-

Barx15
135x10
180x5
240x5 +5 lbs
240x5 +5 lbs

-Incline D-bell Press-

50x10
55x5
70x5
90x5 +20 lbs
90x5 +20 lbs

-Single Legged Leg Press-

135x10
180x6
210x6
250x5 + 5 lbs
250x5 - Shit! + 5 lbs

-Parallel Bar Dips-

BW (211) x 20 +5 reps
BW (211) x 20 +5 reps

-Torture Bike-

N/A

Total time= 45 min


 This mornings workout was ok, I upped in either reps or weight again today. Right shoulder was a little cranky this morning, I need to use lighter weights for warm up and try not to jump into my working sets so fast. The single legged seated leg press was just garbage, I much prefer either doing single legged squats OR the squat machine...not the damn seated leg press machine! Just a completely unnatural movement for me, I won't be doing that again soon.

 and why did I do it in the first place you might ask?

 Because some prick decided to leave weights on all the leg machines giving the illusion they were being used and had jumped in the last rack to do 1/4 squats!!! Of course I didn't realize this until after the fact.

 I let it be, decided it wasn't worth losing my gym membership over (I'm not trying to act all tough shit, far from. I simply would have said things that would have gotten me kicked out).

 Missed out on torture bike (awww shucks!) I had to go put gas in the car before heading to work. The gas light popped up on my way to the gym.  :o

 

 


 
Title: Re: Merkley's guide to pretend lifting
Post by: Stile on March 30, 2015, 09:19:15 AM
Yer numbers are going up quick man. I'm having a hard time keeping up with you. I've been having a contest in my head trying to keep up with your total. I need to up my squat a bit now to catch up. Slow down for me please.
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on March 30, 2015, 10:49:51 AM
Good going on the weights increasing and the reps.

Yeah is sucks when people leave the weights in making you think it's being used.
And you done right not saying the things you wanted to.
Others ignorance isn't a reason for you to lose your membership
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 30, 2015, 12:48:34 PM
Yer numbers are going up quick man. I'm having a hard time keeping up with you. I've been having a contest in my head trying to keep up with your total. I need to up my squat a bit now to catch up. Slow down for me please.

 LOL!!!

 Thanks for the compliment!  8)

 Now I'm really going to push hard (being smart about it of course) I can't have you beating me now can I?

Good going on the weights increasing and the reps.

Yeah is sucks when people leave the weights in making you think it's being used.
And you done right not saying the things you wanted to.
Others ignorance isn't a reason for you to lose your membership

 I find the early morning people tend to deal with this problem, mostly from people training in the middle of the night. Drives me nuts coming into the gym and shit is just left everywhere! especially in the back section...I'd love to find out who is doing it and drop a 45 lbs plate on his nut sack! That and the cleaning douchebag!

 The positive to this is I use that anger to my advantage :)
 
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on March 30, 2015, 01:06:03 PM
Yes sir, anger can really get you pumped up to do some damage......and lift heavy things

But damn a plate on the nut sack, now that's serious anger rite there lol

When I got there this morning the power rack had a bar loaded with plates at the highest point.
I looked and this older guy, shorter than me, was looking up at them since he wanted to use that rack.
Took a minute or 2 but I took them down for him. He was really appreciative
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 30, 2015, 02:14:23 PM
Yes sir, anger can really get you pumped up to do some damage......and lift heavy things

But damn a plate on the nut sack, now that's serious anger rite there lol

When I got there this morning the power rack had a bar loaded with plates at the highest point.
I looked and this older guy, shorter than me, was looking up at them since he wanted to use that rack.
Took a minute or 2 but I took them down for him. He was really appreciative

 I have no patience for people being lazy, ignorant, c*nts! So IMO they deserve to have plates dropped on dem nutsakkz! Hell If I can blow out my shoulder and put my weights away before I leave, so can they. Flex has done that as well (blew out his shoulder and still cleaned up after himself before he left) if I recall correctly.

 That was really nice of you to help the guy out! Props!
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on March 30, 2015, 02:22:47 PM
Yeah cleaning up after yourself is showing respect for the others and the gym.

Thanks for the props
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 31, 2015, 09:12:55 PM
Welp for those that didn't see I have registered for the RPS show in June. I also got tattooed a bunch today (free touch up apt on the right sleeve).....Work was pretty decent.

 Twas a good day

 Time for a drink!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 01, 2015, 08:56:05 AM
04/01/15

-Squats-

Barx10
135x10
225x10
315x2
315x1
315x2
335x1
335x1

-Seated Rows-

70x10
120x5
150x5
195x5
210x5
240x5
240x5

-Bench Press-

Barx15
135x10
185x5
225x3
245x1
265xFAIL

-BB Shrugs-

N/A

-Torture Bike-

N/A

Total time = 50 min


 Not my best performance to say the least. I woke up late, got to the gym late, talked too much, haven't been drinking enough water, ran out of time.....my head wasn't into it AT ALL. But I got there, I worked out, and I went up in weight on the seated rows.

 Need to focus and get my ass in gear. 10 weeks to go....


 oh and I didn't get that drink in I wanted last night.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 02, 2015, 09:30:07 AM
04/02/15

-Parallel Chin ups-

 BWx13
 BWx14

-Seated D-bell Press-

 20x10
 40x6
 55x5
 75x6
 75x6

-Deadlifts-

Barx10
135x6
225x2
225x1
225x2
225x1
225x1
225x2
225x1

-Straight Bar curl-

20x10
40x10
70x5
110x6
110x6

-Torture Bike-

N/A

Total time = 45 min


 By far the WORST workout I have had since I started training again in Sept/Oct. I couldn't for the life of me muster any more power that what I was giving. My chin ups were terrible, my grip was failing...but I managed to hang on, barely though. The seated d-bell press was rancid as well, I barely could get the d-bell into position! In fact, I had to dump them twice trying to get them into place.

 Deads....shit show, period.

 Curls....are a waste of time at any given point in my opinion!


 I went in and at least did it and didn't give up
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on April 02, 2015, 10:21:05 AM
they deserve to have plates dropped on dem nutsakkz!

 :o
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 02, 2015, 05:39:54 PM
I think that workout would have been better if Flex wasn't doing cardio and was there to yell at you.   You made it in there and that counts for something.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 02, 2015, 08:42:15 PM
I think that workout would have been better if Flex wasn't doing cardio and was there to yell at you.   You made it in there and that counts for something.

 LOL! I think I should have stayed home, slept in, and got in the same style of cardio he was having this morning. At least I would have started the day off on a good foot!

 Your right, at least I went.....But it didn't feel like it was worth it.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 02, 2015, 09:58:53 PM
Yeah cleaning up after yourself is showing respect for the others and the gym.

Thanks for the props


I just don't get how people can leave the gym and not clean up after themselves. Are we not a civilized society? :)


Welp for those that didn't see I have registered for the RPS show in June. I also got tattooed a bunch today (free touch up apt on the right sleeve).....Work was pretty decent.

 Twas a good day

 Time for a drink!


I think this is appropriate again.

(http://s2.quickmeme.com/img/7d/7d8f4d3aa91bf6d4eeed457b3dd575d82f48d7ec902ee3cc5e6be4a7151b7fcc.jpg)

Good luck at the meet in June.
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on April 02, 2015, 10:01:37 PM
Yeah cleaning up after yourself is showing respect for the others and the gym.

Thanks for the props


I just don't get how people can leave the gym and not clean up after themselves. Are we not a civilized society? :)


Welp for those that didn't see I have registered for the RPS show in June. I also got tattooed a bunch today (free touch up apt on the right sleeve).....Work was pretty decent.

 Twas a good day

 Time for a drink!


I think this is appropriate again.

([url]http://s2.quickmeme.com/img/7d/7d8f4d3aa91bf6d4eeed457b3dd575d82f48d7ec902ee3cc5e6be4a7151b7fcc.jpg[/url])

Good luck at the meet in June.


You've been good today with all the Ice Cube references, double dessert for you!
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 02, 2015, 10:18:46 PM
Yeah cleaning up after yourself is showing respect for the others and the gym.

Thanks for the props


I just don't get how people can leave the gym and not clean up after themselves. Are we not a civilized society? :)


Welp for those that didn't see I have registered for the RPS show in June. I also got tattooed a bunch today (free touch up apt on the right sleeve).....Work was pretty decent.

 Twas a good day

 Time for a drink!


I think this is appropriate again.

([url]http://s2.quickmeme.com/img/7d/7d8f4d3aa91bf6d4eeed457b3dd575d82f48d7ec902ee3cc5e6be4a7151b7fcc.jpg[/url])

Good luck at the meet in June.


You've been good today with all the Ice Cube references, double dessert for you!


Noooo no desert. I had 2 orders of wings and a huge plate of fries for dinner. I am just trying not to pop. lmao

I'll have desert tomorrow though, so thanks.
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 03, 2015, 06:24:09 AM
Way to push through it Merk at least you got some lifting in and the torture bike wasn't involved
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 03, 2015, 08:23:24 AM
Way to push through it Merk at least you got some lifting in and the torture bike wasn't involved

Thanks, Hopefully next week will provide better results. I'm going to work on some stretching, lacrosse ball ass torture, static holds for squats, and the like and see if I can loosen up a bit. See if that helps some
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 06, 2015, 07:56:03 AM
04/06/15

-BOR'S-

Barx20
135x10
185x5
225x3
240x5 +5 lbs
240x5 +5 lbs

-Incline D-bell Press-

15x20
30x10
50x5
95x5 +5 lbs
95x5 +5 lbs

-One Legged Squat Press-

Sledx20
135x10
225x5
275x6 +25 lbs +1 rep
275x6 +25 lbs +1 rep

-Bar Dips-

BW (210) x 21
BW (210) x 21

-Torture Bike-

N/A

Total Time= 45 min

 

 I was working for it today, nothing came easy. My body was sore and tired and would have preferred to have slept in and had another day to mend. However, I went in and had to prove to myself that the last couple of workouts aren't a growing trend. I did what needed to be done and beat my last weeks numbers. I'm pretty sure everything today minus the incline d-bell presses were all time PR's. Personally I couldn't care about the PR's...as long as my Big 3's go up due to, that's all that matters.

 I believe the few days off and the stretches/static holds I did over the weekend helped out.

 I'm gonna pull the trigger today and buy the Odin knee wraps. I want to start learning how to squat with knee wraps....bump those numbers up!



Title: Re: Merkley's guide to pretend lifting
Post by: Plateauplower on April 06, 2015, 03:04:53 PM
Good luck at the meet. Those little dips in strength suck, usually for me it means I need a little more rest. After that though back to onward and upward. Nice job getting the PRs on the comeback.
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 06, 2015, 03:18:54 PM
Looking good in here Merk
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 06, 2015, 06:18:52 PM
Good luck at the meet. Those little dips in strength suck, usually for me it means I need a little more rest. After that though back to onward and upward. Nice job getting the PRs on the comeback.

 Thanks! I'm gonna need all the luck I can get!

 I'm getting close to needing a deload, another couple/few weeks and I'll pack it in.

 :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 06, 2015, 06:19:41 PM
Looking good in here Merk

 Thanks bud! You looked like you had a good workout today too!  :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: kimm4 on April 06, 2015, 10:23:38 PM
Good luck at the meet. Those little dips in strength suck, usually for me it means I need a little more rest. After that though back to onward and upward. Nice job getting the PRs on the comeback.

 Thanks! I'm gonna need all the luck I can get!

 I'm getting close to needing a deload, another couple/few weeks and I'll pack it in.

 :)

I know this feeling as I'm about ready for one myself.  Nice work today! :)
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 07, 2015, 07:15:04 AM
Yeah I did thanks, going to keep watching here and best of luck to you in the meet
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 07, 2015, 05:03:44 PM
Good luck at the meet. Those little dips in strength suck, usually for me it means I need a little more rest. After that though back to onward and upward. Nice job getting the PRs on the comeback.

 Thanks! I'm gonna need all the luck I can get!

 I'm getting close to needing a deload, another couple/few weeks and I'll pack it in.

 :)

I know this feeling as I'm about ready for one myself.  Nice work today! :)

 Thanks :)

Yeah I did thanks, going to keep watching here and best of luck to you in the meet

 Thanks!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 07, 2015, 06:14:17 PM
Good to hear another is stepping up to step on the platform.  Have you noticed more focus in the gym?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 07, 2015, 08:09:02 PM
Good to hear another is stepping up to step on the platform.  Have you noticed more focus in the gym?

 More focus? a bit....more nervousness at this point. I've began to second guess my lifts, wonder if my form is proper, and feelings that I am doing things wrong and that I could be doing them better (focusing around form). I'm stressing about my weight as well....

 But! it isn't enough to stop me.
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 07, 2015, 08:57:42 PM
Merk you've lifted for a good while and while I understand the nervousness you know what you're doing.
Bro I've learned the hard way to not second guess myself when I know I'm doing things right.

Just keep up the great work and do your best :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 08, 2015, 07:59:46 AM
Merk you've lifted for a good while and while I understand the nervousness you know what you're doing.
Bro I've learned the hard way to not second guess myself when I know I'm doing things right.

Just keep up the great work and do your best :thumbsup:

This is true, thanks :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 08, 2015, 08:14:00 AM
04/08/15

-Squats-

Barx5
135x5
225x3
315x1
365x1 - shallow
385x1 - better - PR
405xFAIL - pants tore....bad!

Bailed

 Welp! It was a good day, until my pants tore....then it became hilarious! Of course Flex was two racks down when my pants literally exploded! We had a laugh, he helped me unload the weight and I bailed! In the car I was laughing so hard!

I used my new belt (no knee sleeves) for the last few sets, I had 405 in the bag!!! Dammit, lol! Hell I had more in me! I'm gonna crush 405!

 A belt makes a big difference! Damn...


Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on April 08, 2015, 08:42:12 AM
Oh you can't hide a session like that in your journal bro.

Not while I'm running this board, anyway....

http://www.iron-sanctuary.com/forums/index.php?topic=2539.0 (http://www.iron-sanctuary.com/forums/index.php?topic=2539.0)


 ;D
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on April 08, 2015, 09:00:11 AM
LMAO, that's some funny shit, congrats on the PR Merkley, pants ripping is that bad, at least you didn't crap yourself.
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on April 08, 2015, 09:17:03 AM
Congrats on the PR 8)

RIP pants :o
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on April 08, 2015, 10:23:37 AM
I think the moral of this story is, don't wear pants to the gym and you'll squat 405.  Bundies and socks are all you need.

Congrats on the PR!

(Of all the days for me to have to go into the office and miss the gym.)
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 08, 2015, 10:28:00 AM
Congrats on the PR Merk :thumbsup:

And hopefully you weren't going comando..........



Now off to harass you in the other thread
Title: Re: Merkley's guide to pretend lifting
Post by: Nuh on April 08, 2015, 11:16:45 AM
LOL @ blowout!!!

Ya knew FLEX was gonna make a thread about it!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on April 08, 2015, 11:38:06 AM
Bawhahahahaha!

(https://mikescollection.files.wordpress.com/2012/05/marv-hulk-green-art.jpg?w=604)


Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 08, 2015, 06:17:28 PM
Congrats on the PR.  Get some shorts with more stretch in them for 405 next time.  :P
Title: Re: Merkley's guide to pretend lifting
Post by: Little Tim on April 08, 2015, 09:45:45 PM
Been there,  done that. ..


Twice.

At least one time it was in my basement gym.

All good.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 09, 2015, 04:31:08 PM
 Today I was going to go to the gym and do some bonus work....but my IBS decided to make a door to door sales call this morning....I wasn't a happy camper for more reasons than one to say the least.

 :o

 It's eased up throughout the day so hopefully tomorrow I will be good to go!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on April 09, 2015, 04:59:52 PM
Today I was going to go to the gym and do some bonus work....but my IBS decided to make a door to door sales call this morning....I wasn't a happy camper for more reasons than one to say the least.

 :o

 It's eased up throughout the day so hopefully tomorrow I will be good to go!

That sucks! Hope you're feeling better tomorrow.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 10, 2015, 10:11:08 AM
04/10/15

-Chin ups-

BWx15
BWx12

-D-bell seated military press-

20x10
40x5
60x3
80x5 +5 lbs
80x5 +5 lbs

-DEM D3@DZ-

Barx10
135x5
225x2
295x1
345x1
405x1 -thought this was 455 originally, FML

-Straight Bar curl-

50x5
70x5
110x5
110x6

Total time= 60 min




Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on April 10, 2015, 12:09:40 PM

405x1 -thought this was 455 originally, FML

That's what you get for being lazy and not putting 45s on the bar.  I've been doing this long enough base math 45 is like second nature to me. But when you start mixing in 35s and multiple 25s and nickels I have to stop and think.

So I came in here to offer my congrats.

Instead you get  :slap:

Have a nice day.   :P
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 10, 2015, 12:29:45 PM

405x1 -thought this was 455 originally, FML

That's what you get for being lazy and not putting 45s on the bar.  I've been doing this long enough base math 45 is like second nature to me. But when you start mixing in 35s and multiple 25s and nickels I have to stop and think.

So I came in here to offer my congrats.

Instead you get  :slap:

Have a nice day.   :P

When I started doing 531 last year I suddenly had to use the weights that the program told me to use. I had a hell of a time standing at the weight rack trying to add up plate weights in my head everytime I had to add weight.  :o

Good job anyway Merk, even if Flex only offers your that pat on the back, of the head.... LOL
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 10, 2015, 01:01:32 PM
I EVEN USED A CALCULATOR AND STILL GOT IT WRONG
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on April 10, 2015, 05:00:24 PM
lmao, great workout regardless of your mathematicles
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 10, 2015, 07:02:36 PM

405x1 -thought this was 455 originally, FML

That's what you get for being lazy and not putting 45s on the bar.  I've been doing this long enough base math 45 is like second nature to me. But when you start mixing in 35s and multiple 25s and nickels I have to stop and think.

So I came in here to offer my congrats.

Instead you get  :slap:

Have a nice day.   :P

 I deserve that

When I started doing 531 last year I suddenly had to use the weights that the program told me to use. I had a hell of a time standing at the weight rack trying to add up plate weights in my head everytime I had to add weight.  :o

Good job anyway Merk, even if Flex only offers your that pat on the back, of the head.... LOL


 Thanks! But trust me that lift was nothing more than a kick in the nuts.

lmao, great workout regardless of your mathematicles

 And I had a 91% overall average in high school.....how the school system failed me.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 10, 2015, 07:08:06 PM
Your lifting > Math Skillz.  Not a bad thing.  Unless you are an accountant.
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 11, 2015, 06:54:01 AM
Still a dang good lift Merk even if your plusin and minusin ain't to good
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 11, 2015, 07:23:57 AM
Your lifting > Math Skillz.  Not a bad thing.  Unless you are an accountant.

 I'm not an accountant. However, I am accountable for 1.2 mil worth of car parts....so math is needed.






that would explain why I'm not so good at my job  :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 11, 2015, 07:27:06 AM
Still a dang good lift Merk even if your plusin and minusin ain't to good

 Thanks bud!

 I need to make sure my math game is just as on point as my lifting!


 *sigh*


 I'm so glad that week is over.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 13, 2015, 05:40:53 PM
04/13/15

-BOR's-

Barx20
135x10
225x3
245x4 - bar began to roll +5 lbs
245x5 - +5 lbs

-Incline D-bell Press-

20x20
50x5
80x5
100x5 +5 lbs
100x5 +5 lbs

-One Legged Squat Press-

135x10
225x5
315x5 - Shakey +30 lbs
315x5 - Shakey +30 lbs

-Bar Dips-

BW (213) x 25 +3
BW (213) x 25 +3


-Torture Bike-

N/A

Total time = 40 min

Today's workout was decent, though I'm feeling tired, sore, and cranky. I have one more week until I am done phase 2 of this protocol. I'm really looking forward to having either a week off or a week of deload.

 The positives are I went up in weight or reps on everything, I didn't rip my pants, and I didn't miscalculate my weights! Hurray!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on April 13, 2015, 05:46:58 PM
Lots of good stuff in here  8)

So are you done this week or next week with the workout? One week would be easy but two might be a little harder if you sore, cranky and go through another couple pair of pants.....
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 14, 2015, 06:45:50 AM
The positives are I went up in weight or reps on everything, I didn't rip my pants, and I didn't miscalculate my weights! Hurray!
Dang those are some positive points

Also some dang good lifts in there bud
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 14, 2015, 08:07:10 AM
Great job Merk, especially your adding skills.  :jester:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 14, 2015, 08:29:10 AM
Lots of good stuff in here  8)

So are you done this week or next week with the workout? One week would be easy but two might be a little harder if you sore, cranky and go through another couple pair of pants.....

I have the rest of this week, next week, and then my week off....

Gonna have to start shopping at Salvation Army for pants at this rate, Yeesh
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 14, 2015, 08:30:06 AM
Great job Merk, especially your adding skills.  :jester:

Ahhhhh fank yuu, fank yuu
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on April 14, 2015, 10:20:00 AM
Lots of good stuff in here  8)

So are you done this week or next week with the workout? One week would be easy but two might be a little harder if you sore, cranky and go through another couple pair of pants.....

I have the rest of this week, next week, and then my week off....

Gonna have to start shopping at Salvation Army for pants at this rate, Yeesh


ooooo, I do believe you'll definitely be ready for a deload week at that point.

Salvation Army...providing gardening clothes for a long time.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 15, 2015, 11:54:55 AM
04/15/15

-Squats-

Barx20
135x10
225x1
315x1
375x1
405xFAIL
225x5

-Seated Lat Rows-

105x10
150 something x 5
190 something x 5
255x5 +15 lbs
255x5 +15 lbs

-Bench press-

Barx20
135x5
225x5
245x1
265x1
285x1 - about time, rough

-Barbell Shrugs-

N/A

-Torture Bike-

N/A

Total Time = 55 min
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 15, 2015, 05:02:15 PM
 Today wasn't the day for that 405 squat....I got to 375 and felt I had it. I set up my phone to take a video of me squatting 405, chalked my hands, grabbed the bar, and lifted......no sooner had I lifted the bar off the pins I had to set it back down. I suddenly had the worst head rush and honestly thought I was going to pass out.

 and that was that....man I was pissed.

 I feel I've lost all endurance for my major lifts.

 Bench is getting better, though after squats I didn't have much left in the tank to work with. 285 was a bastard and even though I got it up I don't feel I can confidently say that I am back to benching 285 on the regular. I did get some flack from a couple of guys that make up our morning crew about not having a spotter while lifting heavy for bench...and then I was told I was strong as fuck. I thanked them kindly for the concern and the compliments and got the fuck outta dodge, I was close to being late for work. Had I hit my 405 squat I wouldn't have been as concerned about being late....it would have been worth it as far as I am concerned. But since I failed...again I felt I had no real excuse why I would have been late.

 I haven't been eating enough, my sleep has gone to complete garbage, and my whole body feels sore (like DOMs sore....but everywhere).

 Time to start taking Magnesium for my sleep again, cram more food into my gullet, stretch more, and I should be good as new.
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on April 15, 2015, 05:42:31 PM
When was the last time you deloaded?  Sounds like you need to
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on April 15, 2015, 06:56:57 PM
Now I really regret not going in today.

Today was my scheduled squat day and I pussed out.  I would have made sure you got that 405.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 15, 2015, 07:39:43 PM
When was the last time you deloaded?  Sounds like you need to

 I haven't taken time off in 7 weeks, I have one more week to go and then the 2nd phase of my protocol is done. I'll most likely take a week off and then start the 3rd and final phase.

 Normally by week 6 I begin to notice I'm feeling a little beat up, week 7 I tend to feel shitty, week 8.....I tend to feel like a Mack truck has hit me (this is where I tend to take advil more than normal).
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 15, 2015, 09:18:17 PM
I feel you on that beat up feeling.  I get too caught up chasing PRs all the time forgetting that I can't go 110% all the time.  Back off, recover, and blast past that 405.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 16, 2015, 07:19:59 AM
Agree with the above about a deload. I sometimes hit that wall that tells me it's time to take a lighter week. I often have a hard time doing that and will just take most of the week off completely.

Merk, I don't know how you can go from heavy squats to heavy bench. The squats would eat me alive. Great job in here bro.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 16, 2015, 12:28:25 PM
Now I really regret not going in today.

Today was my scheduled squat day and I pussed out.  I would have made sure you got that 405.

 Thanks!

 I'll warn you the next time I try and crank out some heavy squats
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 16, 2015, 12:30:42 PM
I feel you on that beat up feeling.  I get too caught up chasing PRs all the time forgetting that I can't go 110% all the time.  Back off, recover, and blast past that 405.

 Your right! Next week I'll finish things off with a bang and then some rest :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 16, 2015, 12:33:58 PM
Agree with the above about a deload. I sometimes hit that wall that tells me it's time to take a lighter week. I often have a hard time doing that and will just take most of the week off completely.

Merk, I don't know how you can go from heavy squats to heavy bench. The squats would eat me alive. Great job in here bro.

Thanks so much!

 Trust me going from squats to bench and trying to kill both is a real bitch, but I do what I can! :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 17, 2015, 08:25:21 AM
04/17/14

-parallel grip chin ups-

BWx15
BWx15 +3

-military press-

Barx20
Barx20
95x10
115x5
135x5
155x5
175x3
180x1

-Rack Deadlifts-

135x10
225x10
315x5
405x5
405x5
495x5
545x1
545x1
405x5

-Barbell curl-

N/A

-torture bike-

N/A

Total time=65 min
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 17, 2015, 08:30:20 AM
Killer workout. 180 for military press...  8)
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on April 17, 2015, 02:25:41 PM
Killer workout. 180 for military press...  8)

x2, but really impressed with 175x3. Plus the racks.....damn son!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 17, 2015, 05:51:49 PM
Thanks guys!

 Today was one of my better days in the gym (as of late at least). Though I didn't complete the workout in all it's entirety I still felt a sense of satisfaction leaving the gym. I can honestly tell you I have never rack dead'd (or rack pulled) that much....ever, not even close! Also that is the most I have ever military pressed, my previous best was 175.... I suppose my chins are a PR as well. 2 sets of 15 chin ups at 212 isn't the easiest thing in the world, and rest assured it wasn't these half assed, crossfit flailing, partial, chins. But rather full ROM, minimal body english, chins......brutal!

 I did manage to tear some skin off the middle my hand from those rack pulls...worst place ever. It's like popping a blister on your heel or ankle, burns like shit and it sucks hitting it....which is all the damned time! A nice souvenir for a job well done  :P

 Weather is nice, time for some patio drinks!

 Cheers!
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on April 17, 2015, 05:57:05 PM
That's some superb work, Merkley. Enjoy the drinks, they're well-earned!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 17, 2015, 07:25:09 PM
That's some superb work, Merkley. Enjoy the drinks, they're well-earned!

 Thank you sir!
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 17, 2015, 08:42:41 PM
Dang bud some impressive lifts today.
Great job
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 19, 2015, 12:26:32 PM
Dang bud some impressive lifts today.
Great job

 Thank you kindly! :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 20, 2015, 05:56:30 PM
No gym today, barely slept last night and dealt with a nasty IBS flare up this morning. Made for a real manic Monday I can tell ya.

 Also the Mrs and I have booked flights to Orlando, FL for the beginning of June, woo! March 31rst to June 7th....So pumped!
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 20, 2015, 07:34:34 PM
Sorry you had it so ruff bud.

Ummmm March is over but I know you'll have a great time in Orlando
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on April 20, 2015, 09:43:28 PM
No gym today, barely slept last night and dealt with a nasty IBS flare up this morning. Made for a real manic Monday I can tell ya.

 Also the Mrs and I have booked flights to Orlando, FL for the beginning of June, woo! March 31rst to June 7th....So pumped!

Wow! 37 days in Orlando?….mind blown  :o
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 21, 2015, 06:45:34 AM
If he's there today that'll be 48 days....should be the most tan Canadian around by the time he gets back home  ::)
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 21, 2015, 07:01:16 AM
No gym today, barely slept last night and dealt with a nasty IBS flare up this morning. Made for a real manic Monday I can tell ya.

 Also the Mrs and I have booked flights to Orlando, FL for the beginning of June, woo! March 31rst to June 7th....So pumped!

Wow! 37 days in Orlando?….mind blown  :o

Major jealous. Canadian taking over Orlando...  :jester:
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on April 21, 2015, 02:57:57 PM
No gym today, barely slept last night and dealt with a nasty IBS flare up this morning. Made for a real manic Monday I can tell ya.

 Also the Mrs and I have booked flights to Orlando, FL for the beginning of June, woo! March 31rst to June 7th....So pumped!

You'll be in my town, we'll have to lift while your here.


Wait???? march 31? that was a few weeks ago man
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 21, 2015, 07:07:37 PM
May 31rst you Titheads, May 31rst....

 So May 31rst until June 7th.

 GnF, We shall lift!

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 21, 2015, 07:49:16 PM
04/21/15

-Bench Press-

135x10
185x5
225x3
275x1
280xMOST EPIC FAIL EVER!  :o  >:(
225x4
225x4
225x5
245x1 and then.... MOST EPIC FAIL EVER! Part deux  >:( >:( >:(
135x15
135x15

Bailed


 IBS flare up, late to gym, forgot my workout sheets....just a rough start right there. Seen Lisa and Jim today, small chat between sets nothing too crazy. Lisa suggested it was a "free day" since I didn't have my paperwork, so I did just that!

 Flex came over to help spot me on the 280.....he'll tell you it was a bad fail. I literally got it off the hooks aaaaaaaaand DROP! Not even a fight, just dropped it right on my chest. End of story! Flex was nice enough to at least pull it off of me, personally I think he should have left me like that for such a bad fail, seriously!

 It's as if Hans Solo powered down the U.S.S Enterprise while in the midst of jumping into "Plaid".

 "They've gone Plaid!" ~Barf

 Yes, it was that bad. To top it all off I did it again, but without Flex spotting this time, me when I worked back up to 245. So I had to do the dreaded "Roll of Shame".....FFS. Just a rough session all the way around. Thankfully I had the sissy bars up (I was benching in the squat rack) But the sissy bars sit either an inch below my chest or a couple inches above. So the "Roll of shame" wasn't soooo bad, but bad enough.

 Then I did a couple sets of 135 as punishment.....

 And so ended a shameful day in the world of benching. Though I was filled with joy when Flex said I was now benching as much as him.....of course he was making reference to how shit his bench was....but I'll take what I can get  ::)

 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 21, 2015, 08:26:07 PM
Damn, Merk.  Rough day today brother.  Would the 280 have been a PR?  Seems weird to put chips on unless otherwise.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on April 21, 2015, 08:37:04 PM

Flex was nice enough to at least pull it off of me


Nah, that was all you bro!!!!!  It was all youuuuuuuu!!!!!!!!!!!!!!!!!









































LMAO.  No,  Dude you got pinned.  Badly.  :D
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 21, 2015, 08:51:41 PM
Other than your epic fails you did push some great volume.

When you don't try you'll never hit the new PR
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 22, 2015, 05:29:25 AM
Damn, Merk.  Rough day today brother.  Would the 280 have been a PR?  Seems weird to put chips on unless otherwise.

 Nah, I did 285 last week. Plus all time PR 315....I have a long ways to go
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 22, 2015, 07:04:13 AM
Sounds like a rough time Merk but still a good day. I'd love to hit that 275x3 just once. :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on April 22, 2015, 03:41:44 PM
Roll of shame....lol

I'm chuckling in memory of my own a couple years ago.

Even with the "fail" it was still a good chesticle day!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 22, 2015, 07:35:59 PM
Today didn't quite work out how I had anticipated.....

 I was hoping for an early morning workout, get caught up with protocol training. But alas, IBS came to rape and pillage!

 and boy did it ever!!!  :o

 From there I brought our furbaby to the vets...$450 later, dropped off the Mrs to work, went and renewed my license ($95 later...fuck), and then headed into work for 11 am.

 If any of you are wondering. Maya (our furbaby) needed a check up, heartworm meds, blood work, and couple other things. Long story short, it went all as planned....though I didn't expect to have him confirm she is suffering from degenerating discs in her back (which is what happened to our other greyhound Davis). We knew it was happening but hearing our worst fear on the matter come to light was a tough pill to swallow.

 It is what it is.

 Tomorrow I'm gonna get into the gym before work and hopefully get in a workout I can be proud of.
 
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on April 23, 2015, 08:55:59 AM
Dam Merk, sorry to here about Maya, is she a grey hound also?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 23, 2015, 04:44:26 PM
Dam Merk, sorry to here about Maya, is she a grey hound also?

That she is! She's my little Princess!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 23, 2015, 04:55:07 PM
04/23/15

-BOR's-

Barx20
135x10
185x10
225x1 -bent bar, rolling in my hand
225x2 -same thing as last set
225x10
225x10

-Incline D-bell Press-

40x10
75x10
90x6
90x6

-Single Legged Squat Press-

N/A

-Bar Dips-

+45 lbsx9
BWx8

Total Time = 45 min



 I fought to get up, IBS was on the war path!, got to the gym late, losing strength....

 BUT!

 I gave my workout everything I goddamned had! When I was doing the D-bell incline press I was blacking out on my last rep! I grinded out everything and left nothing in the tank.

 Looking forward to tomorrow!


 
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 23, 2015, 08:24:01 PM
Great session there, blackouts and all way to roll bud
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 24, 2015, 07:10:56 AM
Dam Merk, sorry to here about Maya, is she a grey hound also?

That she is! She's my little Princess!

I'm real sorry to hear Merk. She looks precious.

Great job on killing that workout too. You're a warrior man. :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 24, 2015, 10:36:25 AM
04/24/15

-Goblet Squats-

25 lbs x 10 x 3

-Squats-

Barx10
135x10
135x10
225x5
225x5
225x5

-Seated cable rows-

60x10
150x10
185x10
210x5
256x5
300xfail
255x5
270x5
285x5
300x5
300x5
300x5

-Bench Press-

Barx20
135x15
135x15
135x15
135x15
135x15

-Barbell Shrugs-

N/A

Total time= 70 min

Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on April 24, 2015, 10:45:57 AM
Nice workout, hella volume on the bench! Great job
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 24, 2015, 05:50:25 PM
Nice workout, hella volume on the bench! Great job

 Thanks!



 So today's workout was....interesting. I wasn't in the mood to kill myself, do I decided to lighten the load and focus more on volume and technique....sort of  ::)

 "Don't focus on what you can't do, focus on what you can do" ~Mark Bell

 Squats- The focus was pure technique. I was really working on bracing my midsection, proper breathing times, depth, pause, keeping my chest out, foot placement, knee tracking, stance, and grabbing with my toes. Fairly successful workout for the squats (FYI I used the goblet squats to help get me warmed up....amazing starter to squats I have to say, felt they help with getting good depth.

 Seated cable row thingers- By fluke I ended up training this with Flex, what a trip! I haven't had this much fun doing an exercise in a long time, seriously. As I was warming up and getting into my working set (which was 250 lbs or so) he told me to do 300 lbs (the whole stack) So I tried....and failed. However, I decided that giving up on it so easily wasn't an option....The numbers speak for themselves! That is a PR if I do say so, not just a PR but a complete murder, death, kill on that PR. Flex's fault....and I thank him for it. He tends to bring out the best in me and manages to push my out of my comfort zones....also manages to see the worst, liiiiike dropping 280 on myself, and my pants explosion technique for squats!

 Thanks bud!

 Bench- All technique! I've been working on lat engagement, back arch, leg involvement, hand placement, elbow tracking, etc. It was nice to be at a point where benching 135 like that didn't seem much more than the bar, in fact I didn't notice nor care how much weight was on the bar. It was just enough to feel and allow my body to engage, but light enough I could do it as long as I did. The only reason I stopped....I had to get to work! I could have easily cranked out another 3 or 4 sets.

 I can honestly say I was keeping GnF's sig in mind

"Lift light, until you can lift right"

 Practice, practice, practice.

 All my technique practicing have been coming mainly from Mark Bell, Chris Duffin, and Dan Green (more so Mark and Chris). Now, I'm not trying reinvent myself so close to a meet. I'm merely refining what I have at the moment.

 Sqwaats tomorrow
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on April 24, 2015, 07:10:37 PM
You're welcome.
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on April 24, 2015, 07:20:41 PM
Sounds like your getting it down right.   Once you have your form down your numbers will start climbing
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 24, 2015, 08:40:29 PM
Hell yeah Merk great session there.

Form is the most important part of not injuring yourself
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 25, 2015, 02:37:38 PM
Quick update while on the road

Sqwaat party with Flex, Lisa, and Mrs. M = Success



405 = Destroyed

Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 25, 2015, 02:46:31 PM
Quick update while on the road

Sqwaat party with Flex, Lisa, and Mrs. M = Success



405 = Destroyed

Nice!  Time to update that sig.   :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on April 25, 2015, 03:27:06 PM
That was fun today!  Mrs M is beeeeautiful!  Very very pretty, and nice too!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 25, 2015, 03:31:52 PM

Nice!  Time to update that sig.   :thumbsup:

 Changed  :bigthumb:



04/25/15

Dat Der Dems Sqwaat Partie!!!!1!!!!1!

-Warm up-

95x10
135x10
155x10

-Knee Sleeves-

175x10
225x5
315x3

-Inzer Knee Shredding Wraps/Belt-

365x1
405xFAIL

-Knee Wraps/Belt-

405x1 - PR!!!!!! :panic: :tfh:
315x5-Drop set
225x10-Drop Set
135x10-Speed Set


 Now I could sit and write the Great Alsquatian Novel on todays session, but I'm really not feeling that energetic. So I'll give you the short, short version.

 We had alot of fun, lifted some heavy ass weight, I finally conquered that 405 squat, used my knee wraps/Flex's INZER wraps for the first time, and all in all had a great time!

 Best double date I've been on in.....forever.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 25, 2015, 03:35:33 PM
That was fun today!  Mrs M is beeeeautiful!  Very very pretty, and nice too!

 "Awwww, That's so sweet! Thank you! It was awesome to meet you both finally!" ~ Mrs.M
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on April 25, 2015, 04:54:11 PM
Congrats on the 405!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 25, 2015, 06:34:16 PM
Congrats on the 405!

Thanks! I'm still shocked I did it to be frank!
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on April 25, 2015, 06:44:01 PM

Thanks! I'm still shocked I did it to be frank!

Just do it to be a better you, not sure who Frank is.
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 26, 2015, 06:34:57 AM
Way to go on the 405 Merk!!!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 26, 2015, 03:58:06 PM
Way to go on the 405 Merk!!!!

 Thanks! What a trip that was!




04/26/15

-Holy Sunday Bench Day in the catacombs of the Black Vatican-

Barx10
135x10
135x10
185x5
185x5
205x5
205x5 -----Flex and Lisa arrived at this point (I got there a little earlier than them)

135x5
185x5
205x5 -----I did these sets with Flex while he was warming up

225x6
245x6
265x3
275x1
285xFAIL
265x2
245x4
225x4

I believe it was after this we started horsing around with the Slingshot

225x10
275x3 or 4
295x2

 To be honest guys I may be off on a couple of numbers here and there. It's a little hazy (Flex, feel free to chime in on any blunders I may have made with my training).

 To sum it up, Fun! I have never in my life done so much bench. Wow! We all had a hoot though, especially with that Slingshot! After such we had a last minute decision post workout burger and fries together. Mrs. M wasn't with us today for the training, but she sure was apart of the post workout festivities.

 What a great way to end my training block, next week it's either deload or off completely. We shall see!

Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 26, 2015, 04:03:11 PM
Way to follow up a great squat day Merk!  Sounds like a fun weekend was had by all.
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on April 26, 2015, 04:26:36 PM
That was a lot of fun!  Great gym weekend.

I don't know how you kept going.  That must have been close to 2 hours of benching for you.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 26, 2015, 04:31:49 PM
That was a lot of fun!  Great gym weekend.

I don't know how you kept going.  That must have been close to 2 hours of benching for you.

 It was damn close to 2 hours! I had a lot of frustration to work out of my system!


 My sister managed to get under my skin this morning.  :P
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on April 26, 2015, 07:00:06 PM
The fail at 285 was actually 295.  You had 305 on there at first you crazy bastage.

Way too big of a jump IMHO.

Good benching today though.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 26, 2015, 09:30:28 PM
The fail at 285 was actually 295.  You had 305 on there at first you crazy bastage.

Way too big of a jump IMHO.

Good benching today though.

Ooooh yeah! Forgot about that, mathematicles were on the fritz again :p

Your totally right, too big of a jump! Ego got in the way
Title: Re: Merkley's guide to pretend lifting
Post by: 43Diesel on April 27, 2015, 06:07:13 AM
Great benching Merk and really if you had fun and worked out them frustrations it was a total win
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 27, 2015, 06:55:32 AM
Sounds like you had not only a PR but a fun time at the gym with friends. That's defninitely a WIN - WIN.

Great job Merk.
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on April 27, 2015, 09:13:36 AM
245x6, 265x3, 275...  Awesome Sunday Funday Benchpressday!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 04, 2015, 09:25:27 AM
05/04/15

-Flat D-bell Press-

35x20
55x10
70x5 -Shakey
70x5 -Shakey

-Incline D-bell Row-

45x10
70x5 -Gassed out
70x5 -Gassed out

-Close Grip Rack/3 board Press-

Barx10
135x5
225x5
315xFail
135x5
225x5
315xFail

-Skwaat-

Barx10
135x10
225x5
225x5

Total time=45 min

 2 words, Garbage session.  >:(


Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 06, 2015, 07:56:52 AM
05/06/15

-Chin ups-

10
10

-Incline Bench press-

Barx10
Barx10
135x10
135x10
225x2-Rough, too much of a jump  :twak:
185x5
205x4
205x5

-Leg Press-  :pepper:

*These were done with no real rest time, just the time it took to add plates*

Sledx10 -50 lbs
2PLx10 - 140 lbs
4PLx10 - 230 lbs
6PLx10 - 320 lbs
8PLx10 - 410 lbs
10PLx10 - 500 lbs
12PLx10 - 590 lbs
14PLx5 - 680 lbs
14PLx5 - 680 lbs

-Incline D-bell Press-

30x5
40x3 - Left arm wasn't liking this weight at all
30x5
30x6

DONE!

Total Time = 60 min


 Bench was a little rough, dat ego.... >:(

 Other than that, I'm content with this workout.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 08, 2015, 08:35:28 AM
05/08/15

-Dawn of dem D3@DZ-

135x5
225x5
315x3
405xfail
375xfail
315x3
315x4

-BB Military Press-

Barx10
95x10
115x10
135x5
135x5

-Pull up-

BWx5 - left elbow flunked
BWx5 - left elbow flunked

-D-bell shrugs-

95x7
95x7

Total time = 50 min



Meh
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on May 08, 2015, 10:02:29 AM
 A meh day in the gym is better than no day in the gym.....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 13, 2015, 04:32:05 PM
A meh day in the gym is better than no day in the gym.....

 True
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 13, 2015, 04:36:59 PM
05/13/15

-SKWAATS-

Barx10
135x10
135x10
225x5
275x3
315x3
335x3
345x3
345x3

-3 board press nonsense-

Barx10
135x10
185x5
.....and I gave up, I'm not having good luck with 3 board press

Bailed

Total time= 60 min

Squats were decent-ish, 3 board press was bullshit, and I didn't finish the rest of my workout....ahh well!


 Tomorrow Team I.S. does bench press!
 
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on May 13, 2015, 04:56:33 PM
Hey, you still lift?!! lmao

Good squat day, are you board pressing alone?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 14, 2015, 07:35:24 PM
Hey, you still lift?!! lmao

Good squat day, are you board pressing alone?

 Hell Yeah I still lift, lol! You'll be finding that out soon enough! :P

 Couple more weeks! I cannot wait to hit up Orlando! WOO!

 The "Board Pressing" I'm doing is actually a rack press (I used the wrong exercise name)

 Just plain awkward!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 14, 2015, 07:40:38 PM
05/14/15

-Team I.S. Bench Press-

Barx10
135x10
185x10
205x5
225x5
245x3
265x1 -My left shoulder didn't feel right
225x5
230x5
135x15
135x6

 ......and done.

Total Time=45 min

 The Team I.S. bench press party turned out to be a party of one  :'( But I still had fun....though it would had been hella fun had the gang showed. Oh well!

 Tomorrow....dem deadrifts!
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 14, 2015, 07:45:48 PM
Sorry we didn't make it man.

Got to bed at a half decent time last night but slept like shit and could not drag my ass out of bed...

/excuses
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 14, 2015, 07:54:43 PM
Sorry we didn't make it man.

Got to bed at a half decent time last night but slept like shit and could not drag my ass out of bed...

/excusesHowe

 I considered texting you a message involving the word "dickface" as soon as I realized you weren't coming in.

 But I would be committing a cardinal sin! For it has been written in the handbook for gym bros;

 Thou shall not text whilst in the gym!

 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 14, 2015, 07:57:22 PM
In my grogginess at 4:45am I forgot I even told you to meet us for a bench session.

If I had I would have dragged my ass in regardless...

feelsbadman.....
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on May 14, 2015, 08:40:02 PM
Hey, you still lift?!! lmao

Good squat day, are you board pressing alone?

 Hell Yeah I still lift, lol! You'll be finding that out soon enough! :P

 Couple more weeks! I cannot wait to hit up Orlando! WOO!

 The "Board Pressing" I'm doing is actually a rack press (I used the wrong exercise name)

 Just plain awkward!
Lol,  gotcha...rack press. 

Yeah man,  I'm looking forward to meeting you and lifting and what ever shenanigans may ensue.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 15, 2015, 08:21:04 AM
05/15/05

-D3@DRiFts-

135x10
135x10
225x5
275x3
315x3
375x1
405xFail
405x1 - took belt off and self face slap
415x1 - beltless, Flex slap n yell + self face slap


DONE!

Total time = 45 min

Oh and PR on the 415!!! Booshakkakahn!!!!

Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on May 15, 2015, 08:52:24 AM
415x1 - beltless, Flex slap n yell + self face slap


I'm picturing a Canadian slapping and yelling at you, lmfao
oh congrats on the PR.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 15, 2015, 09:09:16 AM
I really did yell at him.   8)
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on May 15, 2015, 11:10:22 AM
Whoo hoo! Congrats on the pr!
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on May 15, 2015, 12:01:57 PM
That was great!  Well done!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 15, 2015, 05:12:40 PM
^^^^ thank you!!!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 15, 2015, 05:15:57 PM
Dafuq? I just noticed my avatar pic is gone, did I manage to piss someone off?
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on May 15, 2015, 07:33:02 PM
Mine too,  but that's bc my office reinstalled websense and blocked photobucket where i host my pic. There's only a few avatars I can see here now
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 15, 2015, 09:34:59 PM
I see both your avis....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 15, 2015, 10:16:07 PM
I see both your avis....

 That's because I just put a new one up! Not as offensive mind you :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 19, 2015, 05:31:49 PM
05/19/2015

Push/Pull Day

-Bench Press-

Barx20
95x20
135x10
185x5
225x5
245x4
245x4
225x5
225x3
135x15
135x10
135x10

-Seated Cable Row-

150x10
185x5
225x5
250x5
300x4
300x5
300x4

-Done-

Total Time = 45 min

 Completely derailed from my normal training, just wanted a change.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 20, 2015, 05:23:00 PM
05/20/15

-Skwaats-

Barx10 - Not good
135x5 - Really not good, ROM was broken
135x5 - ROM is really broken, hips and glutes need some fixing
225x5 - better, still rough
225x5 - still major issues with hips and proper glute function
275x3 - If it ain't totally broke.... :o
315x3
315x1 - Belted, took belt off immediately after
315x2 - No mental fortitude whatsoever to go any further
225x5 - POO!
135x6 - 3 sec pauses at the bottom, super mario ATG depth

-Life Crapness Shoulda Prezz-

I did a pile of warm up sets and different hand grips....didn't really pay attention

190x2
170x5
170x6

 BAILED!!!



 Not my finest work, food/sleep intake has been an issue as of late. Plus I need to stretch out my glutes, hams, and hips more aggressively. My ROM was not where it needs to be, very broken. Myofacia release with the lacrosse ball tonight....
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on May 20, 2015, 08:15:14 PM
05/20/15

-Skwaats-

Barx10 - Not good
135x5 - Really not good, ROM was broken
135x5 - ROM is really broken, hips and glutes need some fixing
225x5 - better, still rough
225x5 - still major issues with hips and proper glute function
275x3 - If it ain't totally broke.... :o
315x3
315x1 - Belted, took belt off immediately after
315x2 - No mental fortitude whatsoever to go any further
225x5 - POO!
135x6 - 3 sec pauses at the bottom, super mario ATG depth


Interesting how you never got the groove but hung in there.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 20, 2015, 08:43:22 PM
That's how we roll in Canadia...
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on May 21, 2015, 12:17:19 PM
05/20/15

-Skwaats-

Barx10 - Not good
135x5 - Really not good, ROM was broken
135x5 - ROM is really broken, hips and glutes need some fixing
225x5 - better, still rough
225x5 - still major issues with hips and proper glute function
275x3 - If it ain't totally broke.... :o
315x3
315x1 - Belted, took belt off immediately after
315x2 - No mental fortitude whatsoever to go any further
225x5 - POO!
135x6 - 3 sec pauses at the bottom, super mario ATG depth


Interesting how you never got the groove but hung in there.

QFT Way to hang in there Merk. :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 21, 2015, 05:01:37 PM
05/21/15

-Deadlifts-

Barx10 - I knew right here I was in for it, hips flexors were tight....really bad in fact.
135x10
135x10 - I wanted to cash it in, this was punishing enough, srs.
225x5
225x5 - severe hip flexors cramping after each set, glutes as well.
275x3
315x FAIL - Didn't leave the ground, I was dizzy as hell
315x3
375xFAIL - Same as the initial 315 set
375x1 - Slap to face, easy as shit....but my hips and glutes were screaming.
405xFAIL - Same issues as 315/375 sets
405xFAIL -"                                              "
405xFAIL -Got it off the ground about 6 inches and I gave up, didn't feel right.
375xFAIL
315xFAIL
315xFAIL
315x7 - I mentally when fucking berserk! and zero fucks were given about personal safety.

 Done....

 Same shit as yesterday! I need to focus harder on eating enough, drinking more water, getting better quality of sleep, and MOAR STRETCHING!

 I HAVE to take better care of myself. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 22, 2015, 04:49:16 PM
05/22/15

- TEAM IRON SANCTUARY BENCH DAY -

Barx20
135x10
185x5
225x5
245x5
265x1
270xFAIL
245x4
245x3
225x4 (I think)
225x8....not sure what happened here  :S

....I think that was about it, I lost track. Between watching Lisa, being spotted by Flex, spotting Flex, moving benches to accommodate other people at the gym, racking and un-racking weights....of course I didn't write anything down  :P Normally I do, but the past couple of weeks were a "fuck it! let's have some fun!" I tossed my protocol to the wind and just enjoyed training however I felt.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 26, 2015, 07:34:30 PM
05/06/15

Accessory day

Tri pushdowns, shoulder press, Hypers, Lat pulldowns, shoulder mobility work....that was it.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on May 27, 2015, 07:03:06 AM
05/06/15

Accessory day

Tri pushdowns, shoulder press, Hypers, Lat pulldowns, shoulder mobility work....that was it.

Um, are you time travelling Merk?  :o  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 27, 2015, 05:50:00 PM
05/27/15

-Skwaats-

Barx10 - Hips felt like blocks of concrete
135x10 - These didn't feel nice at all, so I decided to torture myself and go as low as I could go and sit at the bottom for a three count
135x7 - Second set felt a little nicer
225x5 - Getting better, still feeling stiff in my hips
315x4 - Depth was good, but the stiffness in my hips was causing me to fold a little bit in the hole.
375x1 - meh!
315x....something, don't remember
225x5 - Again, really stiff in the hips.

 Bailed
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on May 27, 2015, 07:07:15 PM
Squat more.  Hips will catch up and feel better.  ;)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 28, 2015, 04:31:00 PM
Squat more.  Hips will catch up and feel better.  ;)

 I really think I should. I was doing better when I was squatting twice a week! Hell my bench is getting far better now that I am doing it more frequently.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 28, 2015, 04:33:43 PM
05/28/15

-Bench-

Barx20
135x15
185x10
225x5
245x4
265x1
270x1
275x1
280xFAIL

 Bailed

 Bench is starting to improve drastically, numbers may not show it but form and feel are WAAAAAAAAY better.

 I'm going to make 300 my bitch soon enough.

 One more goal to kill....
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on May 28, 2015, 04:37:11 PM
Nice bench day, 300's right around the corner




and hey...doesn't someone have a vacation beginning in a few days?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 28, 2015, 04:54:57 PM
Nice bench day, 300's right around the corner




and hey...doesn't someone have a vacation beginning in a few days?

 TAMMARAH BRaH!

 I leave Canaduh around 10 pm and arrive in Floriduh around 1 am (ish), hit up the car rental place, and head to our hotel on Canada ave! WOOOOOOOOOOOOO!

 
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on May 28, 2015, 05:09:21 PM
Nice bench day, 300's right around the corner




and hey...doesn't someone have a vacation beginning in a few days?

 TAMMARAH BRaH!

 I leave Canaduh around 10 pm and arrive in Floriduh around 1 am (ish), hit up the car rental place, and head to our hotel on Canada ave! WOOOOOOOOOOOOO!

Hellz yeah, get ready to sweat, it's hot and humid as phuck down here!
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on May 29, 2015, 08:26:16 AM
05/28/15

-Bench-

Barx20
135x15
185x10
225x5
245x4
265x1
270x1
275x1
280xFAIL

 Bailed

 Bench is starting to improve drastically, numbers may not show it but form and feel are WAAAAAAAAY better.

 I'm going to make 300 my bitch soon enough.

 One more goal to kill....

Kick ass Merk. :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 30, 2015, 10:16:37 AM
05/29/30

-Upper back/shoulders-

-Lat pull down w/ narrow grip-

60x10
120x10
150x10
180x5
210x5
240x4
180x10x3

-seated row-

210x10
250x5
300x5x3
Dropped
250x5
Dropped
210x10
Dropped
180x10
Dropped
120x10
Dropped
60x10

-seated OHP-

Barx10
65x10
85x10
95x10
115x5
135x5
155x5
175x3
185x1
205x1 -PR!!!!!
215x1 -PR!!!!!

BOOM!

After my awesome workout I had a day from hell at work, cut early, phone call from work giving me shit because I forgot to do a trivial thing, got home and was met with frantic last minute shit to do.....

Fuck...

 95% last minute crap before leaving, dropped off at the airport, issues with finding the right place to check in, issues with phone provider trying to buy an international phone package....

It keeps going....

Once on the flight I was seated in front of a girl and her mother. The girl had some "unique" qualities about her (mentally unwell...and I don't hold it against her at all) she was upset her mom couldn't braid her hair properly and she made sure we all knew how upset she was. All was made well by the staff as they sat and braided her hair and gave her a winged pen (+1 for air Canada rouge!!!!) Prior to air Canada saving the day it was a trying 45 min or so, again no hate on the girl at all.

 Car rental was fucked all to hell and man did we pay for it....literally $200 turned into $600!!!  From there we missed an exit, missed a turn, illegal U-turn, and a few other things later...FINALLY! At our hotel! Checked in and settled down by 3 am....

 WHEW!!!! At this point I had been up for 23 hrs...

 So we are here and alive!
 
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on May 30, 2015, 10:24:52 AM
Sounds fun,  lol,  welcome to o-town, don't buy gas by the airport.
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on May 30, 2015, 11:00:15 AM
That's one helluva day!

Hats off to Air Canada crew braiding girl's hair.  God bless 'em!

Glad you've arrived safe and sound.  Have an awesome trip!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 02, 2015, 03:09:59 PM
Beeeeeeeeeeeeer posts!
Title: Re: Merkley's guide to pretend lifting
Post by: Nuh on June 02, 2015, 04:57:55 PM
^^^^ in Orlando AND having beer while some of us are at work??? Dude... we will not stand for such shit!!!! :twak:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 02, 2015, 06:25:52 PM
^^^^ in Orlando AND having beer while some of us are at work??? Dude... we will not stand for such shit!!!! :twak:


BAW HAW HAW HAW! It's Ronn for the win!!!!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 03, 2015, 05:44:11 PM
Currently on the Pinot and lobster status = epic
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 03, 2015, 06:07:49 PM
Translation for previous message...I'm getting drunked on dem wines and I'm sun burnt to all hell! I look like a lobster and smell like bacon! Hurray!
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on June 03, 2015, 11:38:33 PM

 95% last minute crap before leaving, dropped off at the airport, issues with finding the right place to check in, issues with phone provider trying to buy an international phone package....

It keeps going....

Once on the flight I was seated in front of a girl and her mother. The girl had some "unique" qualities about her (mentally unwell...and I don't hold it against her at all) she was upset her mom couldn't braid her hair properly and she made sure we all knew how upset she was. All was made well by the staff as they sat and braided her hair and gave her a winged pen (+1 for air Canada rouge!!!!) Prior to air Canada saving the day it was a trying 45 min or so, again no hate on the girl at all.

 Car rental was fucked all to hell and man did we pay for it....literally $200 turned into $600!!!  From there we missed an exit, missed a turn, illegal U-turn, and a few other things later...FINALLY! At our hotel! Checked in and settled down by 3 am....

 WHEW!!!! At this point I had been up for 23 hrs...

 So we are here and alive!

Nice.

My last business flight to Fla we left in plenty of time, it was a literal whiteout down the highway corridor I had to go to the airport. In March. I was driving nearly blind at 45mph, got to the airport and they would not let me board. Turned into a 20 hour flight.

Once you get there and enjoy, oh so enjoy, so much enjoy
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 05, 2015, 08:43:09 PM

 95% last minute crap before leaving, dropped off at the airport, issues with finding the right place to check in, issues with phone provider trying to buy an international phone package....

It keeps going....

Once on the flight I was seated in front of a girl and her mother. The girl had some "unique" qualities about her (mentally unwell...and I don't hold it against her at all) she was upset her mom couldn't braid her hair properly and she made sure we all knew how upset she was. All was made well by the staff as they sat and braided her hair and gave her a winged pen (+1 for air Canada rouge!!!!) Prior to air Canada saving the day it was a trying 45 min or so, again no hate on the girl at all.

 Car rental was fucked all to hell and man did we pay for it....literally $200 turned into $600!!!  From there we missed an exit, missed a turn, illegal U-turn, and a few other things later...FINALLY! At our hotel! Checked in and settled down by 3 am....

 WHEW!!!! At this point I had been up for 23 hrs...

 So we are here and alive!

Nice.

My last business flight to Fla we left in plenty of time, it was a literal whiteout down the highway corridor I had to go to the airport. In March. I was driving nearly blind at 45mph, got to the airport and they would not let me board. Turned into a 20 hour flight.

Once you get there and enjoy, oh so enjoy, so much enjoy



 Ooooooh so much enjoy to be had!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 07, 2015, 01:52:15 PM
Good Morning or should I say afternoon.

 So we are back home, safe and sound. First and foremost I'm glad to be posting from a PC vs an ipotato 4......truly that is a mistake I will not be making again for vacation. Either we are going to bring our laptop or an ipaddle!

 First world problems, I know.

 This past week I didn't train once. The hotel we were staying at had a weight room....but they only had a bench with d-bells that went to 50 lbs. I could have made something work, however.....I didn't  :P Instead I spent alot of time drinking, eating, and getting sunburned! Hurray! Though now that I am back home and in my element I will be back in the gym tomorrow!

 I will be training the big 3's multiple times/lighter this week, getting ready for Saturdays meet. Of course I'm open to suggestions on how to train for this week since I'm still a major nOOb to powerlifting.

Side note: It has taken over 2 hours to write this  :P

 
 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on June 07, 2015, 04:48:16 PM
We trained today and that will probably be it.  Might do a light bench session on Tuesday.  I dunno.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 08, 2015, 04:37:21 PM
06/08/15

-Squats-

Barx10
135x10
205x5
205x5

-Deadlift-

135x10
205x5
205x5

-Bench-

Barx30
135x10
155x5
155x5

BAILED!

Total time = 30 min

Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on June 08, 2015, 05:47:40 PM
Doesn't it stink getting back first day after vacation?  Ugh!

Will you leave it at that for the week?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 08, 2015, 08:06:10 PM
Doesn't it stink getting back first day after vacation?  Ugh!

Will you leave it at that for the week?

 Work yes, gym heck no! I was uber excited to hit the gym this morning! I'm going on Wed and doing the same thing. 50% max load 2 working sets of 5 for the big three. For me this is for movement pattern and a sort of active recovery.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 15, 2015, 10:44:11 PM
Ok,

 Little bit of a late post but I've been reading and considering a few different peak week training cycles I want to try out. I originally considered the Lilliebridge method to get ready for the NYC powerlifting meet coming up in August. But instead of decided to try out the Candito 6 week training cycle. This training cycle will fit in perfectly with the time allotted to get ready for the NYC powerlifting meet in August (8 weeks from now).

 Just so you all know I haven't fully committed to the NYC powerlifting meet (meaning full registered, etc.) I have alot going on IRL that needs attention and there is some stuff that could "potentially" derail my ability to make it. So I'm to play it by ear, but thus far it's looking pretty good.

 My end game goals for the NYC meet are going to be a little outlandish.....but hey I'm crazy like that.

 Squat - 450 (+40 lbs)
 Bench - 300 (+15 lbs)
 Dead - 500 (+50 lbs)

 Two things on my immediate wish list for prepping for this show are a slingshot and proper wraps!

 10:43 pm...4 am comes quick and I have some squats to destroy.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on June 16, 2015, 06:47:30 PM
Giddy up!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 17, 2015, 05:06:06 PM
Dem gyms be missed all week.....not off to a good start to prepping for this NYC meet.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on June 17, 2015, 09:12:48 PM
 :twak:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 17, 2015, 09:14:20 PM
:twak:

 I nooooooos....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 22, 2015, 07:56:45 AM
06/22/15

-SKWAATS-

Barx7
135x6
225x6
275x3
330x3
330x3
330x3
330x3

-DEADS-

135x5
225x3
315x1
225x1

Done

 After essentially taking 3 weeks off I should have anticipated a poor performance, but I didn't. My lower back was really jacked up! The lower back pump was so damn painful I had to stop.

 Tomorrow I will be better, tomorrow I will be stronger.
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on June 22, 2015, 10:58:12 AM
I think that's the first time I've seen someone squat more than DL. Still some strong ass lifting.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 23, 2015, 04:44:47 PM
I think that's the first time I've seen someone squat more than DL. Still some strong ass lifting.

  :S

 Trust me, if you had the lower back pump I had. I think you would have bailed too  :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 23, 2015, 04:53:46 PM
06/23/15

-Bench Press-

Barx10
145x10
190x10
215x8
220x6

-Seated Cable Row-

210x10
210x10
240x8
260x6

-Seated OHP-

Barx12
Barx12
95x12
95x12
105x10
110x8

-Lat Pulldown-

120x12
120x12
140x10
160x8

-Bailed-


 I'm really not used to hypertrophy style training anymore, whew! 10-12 reps! Good Lord what an ass whooping!
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on June 23, 2015, 05:04:07 PM
I think that's the first time I've seen someone squat more than DL. Still some strong ass lifting.

  :S

 Trust me, if you had the lower back pump I had. I think you would have bailed too  :P

The squats weren't taxing on your lower back?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 23, 2015, 05:53:55 PM
I think that's the first time I've seen someone squat more than DL. Still some strong ass lifting.

  :S

 Trust me, if you had the lower back pump I had. I think you would have bailed too  :P

The squats weren't taxing on your lower back?

 Generally no, only time my back gets sore from squats is if I'm too hard on the toe while lifting out of the hole and I lean forward. This throws my balance off and forces me to have to use my back to muscle through the rest of the lift....providing I didn't overshoot forward too far which could force me to bail completely.

 I try to push more mid foot and heel.

 Deadlifts and I don't tend to play nice together in general. It's not uncommon for me to have shitty deadlift days.
Title: Re: Merkley's guide to pretend lifting
Post by: Cali on June 23, 2015, 06:19:05 PM
Ah I gotchu
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 25, 2015, 05:58:48 PM
06/25/15

-Bench Press-

145x10
190x10
215x8
220x6

-Seated cable row-

210x10
210x10
225x8
240x6

-Seated OHP-

95x12
95x12
135x10
135x8
155x6

-Lat Pulldown-

100x12
100x12
120x10
140x8

-Bailed-

 Tuesday and Thursdays workout were the same. But the difference in how they felt were two completely different workouts entirely. I felt much stronger and on my game today, which was/is nice.

 I'm confident this protocol will really help me hit that 500 dead.

 Tomorrow is another squat/dead day. Let's hope I can produce a far better leg day than Monday. To wrap up the week I will be doing another bench focused on Saturday.

 This will end my muscular conditioning week.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 26, 2015, 05:36:32 PM
06/26/15

-Squats-

Barx10
135x5
185x7
225x10
285x8
285x8
285x1 -Legs were completely shot and my lower back was jacked up.
225x1 -Just done.

-Deads-

135x1
135x2
135x1 -Fucking ruined. My lower back was so fucked. I just couldn't dead at all.
135x1
135x1- I had to try, right?

-Leg curls-

80x10x3

-Out-

 My squats/deads have been just fucked. I really hoped today was going to be solid leg day but it ended in failure and frustration. I'm not coming close to being able to finishing a leg day properly.

 At this rate I'll be lucky to squat 350 or dead 315 at the upcoming meet.

 I need to put more time in for mobility work.


 ION. My blood pressure has been 150/99 on an average for the past few weeks, gonna be getting this checked out. 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on June 26, 2015, 06:10:45 PM
You got better days coming up.  Get that BP checked out then screw your head on.  The last time I found my back getting sore, it was form going to shit that caused it.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 26, 2015, 07:22:17 PM
You got better days coming up.  Get that BP checked out then screw your head on.  The last time I found my back getting sore, it was form going to shit that caused it.

 It's form for sure! It's the lack of ROM from the hips. I'm leaning too far forward with the weight I'm using my back to power through the mid to top half of the movement.

 I'm gonna have to work on getting them to release and get the muscle to be more soft and pliable.

 Though I've noticed pain along the top side of my knees. Been curious of that's due to hamstring and glute tension (lower back as well?).
 
 experienced thoughts on the matter would be great.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on June 26, 2015, 07:45:48 PM
Do you try to twist the floor apart with your feet?  This does two things that are beneficial.  First, it loads up the glutes which will really help out of the hole.  Second, it pushes the knees outward and rotates the femurs in the hip joint allowing for a deeper squat with less hip impingement.

I have 5 steps written on my whiteboard so I keep them in mind when I squat.  When my form is off and doesn't feel right, I look at this list and 100% of the time it's because I forgot something.


For what it all means, watch this video:
http://www.youtube.com/watch?v=U5zrloYWwxw (http://www.youtube.com/watch?v=U5zrloYWwxw)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 26, 2015, 09:22:59 PM
Chris Duffin is my God. Seriously! I have learned so much from him! How I warm up for squats, squat ideals, and my mobility work is all from him!

 I'm just curious more about the knee pain, where it stems, and how to correct it. The pain isn't because of the knee itself rather something else is off causing that pain. It's dems chain reaction goodness!

 Using Duffin's methods for squat warm ups, and mobility work usually is my cure for ROM issues. Though I tend to stop using them when I feel good again (doh!)

 I do appreciate the advice BLK! I really should write those points down for when I am squatting, it's easy to forget!
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on June 26, 2015, 10:11:49 PM
Chris Duffin has some great videos and advice.
The tips Ron wrote are spot on,  I go through that last every single rep when I squat. 
Merkley, have you though about splitting deads and squats.   I can't do them on the same day bc is to much for my lumbar. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 27, 2015, 09:35:44 AM
Chris Duffin has some great videos and advice.
The tips Ron wrote are spot on,  I go through that last every single rep when I squat. 
Merkley, have you though about splitting deads and squats.   I can't do them on the same day bc is to much for my lumbar.

 I totally agree with you (and Ron). I'll admit I need to work on twisting the floor apart more.

 I have been thinking about splitting up my deads and squats, that or try and add a couple accessories between deads and squats to give my back some relief between the two. Jumping from squats to deads is just killing my back!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 27, 2015, 09:48:45 AM
06/27/15

-Bench-

Barx10
135x10
185x5
225x3
235x6

-Machine Rows-

120x10
150x10
190x10
190x10
210x8
240x6

-Seated OHP-

Barx12
65x10
85x10
105x10
125x8
145x6

-Lat Pulldown-

110x12
110x12
120x10
140x8

-Out-

 Bench form is improving. I don't think I have done bench press three times in one week in YEARS! It really brings me back to my high school days where I used to bench press every fucking day! srs. Every lunch hour I was in the high school gym benching, tricep work, bicep work, chin ups.

 I did leg work...sometimes.   ::)
Title: Re: Merkley's guide to pretend lifting
Post by: Fiend_73 on June 27, 2015, 10:49:36 AM
I'm really not used to hypertrophy style training anymore, whew! 10-12 reps! Good Lord what an ass whooping!

Tell FLEX this.
and then duck. ;D

Can you bring me up to speed on what's wrong with your back?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 27, 2015, 06:55:59 PM
I'm really not used to hypertrophy style training anymore, whew! 10-12 reps! Good Lord what an ass whooping!

Tell FLEX this.
and then duck. ;D

Can you bring me up to speed on what's wrong with your back?

 If the guy actually came to the gym I would  :S (I know your reading this Flex heh, heh).

 As for the back, crazy lower back pump while doing squats and deads. So much so that I'm not finishing my lower body workouts properly.

 I believe this is coming down to the lack of consistency with my mobility work for my hips/legs. The lack of mobility is fucking up my form which has me using too much lower back with squats. So by the time I'm done squats my back is feeling meh....as soon as I get into my deads

 WHAM! DONE!

 Conclusion to all of this....(or so I think)

 More mobility work
 More lacrosse ball rolling
 More concentration on squat form
 
 Potentially move my squats and deads around.

 
 
 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on June 27, 2015, 07:12:44 PM
(I know your reading this Flex heh, heh)

I don't read this pathetic excuse for a training journal.

 :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 27, 2015, 08:07:40 PM
(I know your reading this Flex heh, heh)

I don't read this pathetic excuse for a training journal.

 :P

 :stirthepot:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 29, 2015, 05:20:28 PM
06/29/15

-Deadlifts-

Barx10
135x10 -Sumo-
135x10 -Sumo-
225x3 -Sumo-
275x1 -Sumo-
315x1 -Conventional from here on out-
375x1
405xFAIL
405xFAIL
405xFAIL
405xFAIL


-Leg Extensions-

105x15
130x12
150x12
170x12
190x10
210x8
225x6


-CUT!-


 I tried something different today. Rather than follow the program I am on....said fuck it and focused on deads since I seem to be having issues with them. So I tried sumos....my left hip didn't like them at all. I went to conventional and everything was great! I boogied to 375 with no issues. Infact 375 felt LIGHT! I was stoked! Honest it lit a fire and inspired me to go for 450 today......that was until I hit 405.

 I got 405 off the floor about an inch each time I tried and that was it. I couldn't move it any farther, and trust me I tried! I tried so hard I almost passed out on the last one! Shoes, no shoes, belt, no belt....didn't fuckin' matter.

 What am I doing wrong?
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on June 29, 2015, 05:22:43 PM
Maybe up your calorie intake?

or do you ever do deficit deads?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 29, 2015, 08:35:24 PM
Maybe up your calorie intake?

or do you ever do deficit deads?

 I've never done deficit deads. Upping my caloric intake may be a wise thing to do....

 Thanks bud!
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on June 29, 2015, 08:49:47 PM
You need to DL in my garage with my Texas DL bar and have me yell at you.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 29, 2015, 09:41:17 PM
You need to DL in my garage with my Texas DL bar and have me yell at you.

 Speaking of which. I'm curious if the bar might have something to do with it. I'm not kidding either. When we were competing I was able to get some good bar bend and get myself into a higher/stronger position before the weight was coming off the ground...make sense?

 Let's make the DL sessions start happening. You good to start them this week?

 
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on June 29, 2015, 09:56:19 PM
Makes a lot of sense,  when you can bend the bar, you're actually starting an inch or so higher.   I noticed I could move a good amount more weight at the PL gym with a DL bar compared to the bar at Golds.  At gold I can load up over 600 lbs when I squat and the vast barely bends at all.   When DLing  with it,  there is absolutely zero slack.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 01, 2015, 06:50:23 AM
06/30/15

-Bench-

145x10
190x10
215x8
220x6 -uber strong-

-Machine Rows-

190x10x2
225x8
240x6

-Seated OHP-

45x15
65x15
95x15
115x10
135x8

-Lat Pulldown-

120x15
150x12
180x8

-Done-
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 02, 2015, 06:55:47 PM
07/02/15

-Bench-

145x10
190x10
215x8
220x6

-Machine Rows-

150x10
190x10
225x10
240x8
270x6

-Seated OHP-

Barx12
65x12
95x12
115x10
135x8

-Split-

 Workout was ok, nothing special. I was late getting to the gym....I haven't really slept for the past few days. It's getting to me. Taking tomorrow off. Squats Saturday.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 05, 2015, 10:23:46 AM
07/04/15

-Skwaats-

Barx10
135x10
135x10
185x5
225x5
275x3
315x1
375x1 ----Strong
405xFAIL

-Leg extensions-

255x5x3 -----Entire stack


-OUT-

 Squats were....better. I dive bombed on the 405 bad! The pick up was fine, felt like I had it. On the decent all the weight went my toes and I began to fold. At the bottom I knew if I tried to power through getting back up I was going to be getting a PR in doing a good morning!  :o

 So I dumped it!

 Sometimes it's better to leave the ego at the door...and I did, thankfully!

 After that I said "Fuck it!", did some leg extensions and bailed.


 At this point I'm so far removed from my training protocol it's not even funny. I will be correcting this next week.


Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 15, 2015, 05:39:26 PM
07/13/05

-Bench-

135x10
185x5
225x5
245x3
225x6
225x6
225x6

-Tricep Pulldown-

50x10x4

-Smith machine seated bench press-

^^^^^I did lots^^^^^
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on July 15, 2015, 05:47:28 PM



-Smith machine seated bench press-

wot?   how are you seated doing a bench press in a smith machine?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 15, 2015, 09:13:44 PM



-Smith machine seated bench press-

wot?   how are you seated doing a bench press in a smith machine?

 I no know, but we have one....it's interesting to say the least. I use it more for volume/isolation purposes.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on July 16, 2015, 08:30:12 AM
I think you mean the Hammer Strength machine, no?  Not smith...
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on July 16, 2015, 08:46:36 AM
I think you mean the Hammer Strength machine, no?  Not smith...

ok, that makes sense. 
I use those all the time, great machines
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on July 16, 2015, 09:33:47 AM
Nice benchin' Merk. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 16, 2015, 07:03:28 PM
-07/16/13-

-Skwaats-

Barx10
135x10
185x3
225x3
275x3
315x3
365x3 - rep PR
370x1 --------POOPED!

-Rack Pulls-

135x6
225x6
315x1

 Ran out of time

 I was hoping for a triple on the 370 and a triple at 375. My biggest defeat was more a mental one than physical. I believe I had it in me but I just couldn't muster the mental fortitude to keep going.

 As usual I allowed my mind to prevail in holding me back. I gave up too soon and too easily.

 Looking back, I've come along way in a short period of time. It wasn't too long ago I was struggling to squat 315, and 330, and 360.

 But looking forward I have so much ground to cover.....
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on July 16, 2015, 07:11:53 PM
Keep hammering away at it.  Now that you've had it on your back, it won't as much "oh shit!" next time.  You should get 375x3 next week. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 16, 2015, 07:16:15 PM
Keep hammering away at it.  Now that you've had it on your back, it won't as much "oh shit!" next time.  You should get 375x3 next week.

 I hope so!

 fuck I was really hoping for a 450 squat at the meet....lets hope I can hit 410 like I did last time.
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on July 17, 2015, 09:11:51 AM

370x1 --------POOPED!

WELL, SHIT HAPPENS, LMAO

congrats on the PR though.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 17, 2015, 05:10:10 PM

370x1 --------POOPED!

WELL, SHIT HAPPENS, LMAO

congrats on the PR though.

 Thanks.

I hope next week provides better results :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 19, 2015, 09:32:03 AM
 So.

 I tried training chest after work on Friday at the dealerships "gym".

 4 words

 What a fucking joke!

 Saturdays workout was cancelled due to complete lack of sleep (1.5 hrs) and a doggie apt. The upside to yesterday was having a few with Mrs. M on the balcony listening to tunes and then going drunk shopping (don't worry we were on foot and not too too loaded). Once we got back we commenced with the balcony tunes and drinks....this led to nappy tines on the couch...which led to some slight cleaning, doggie walk, AAAAAND BEDTINES!!!!

 I cheated and took some gravol to help keep me asleep, it did for the most part. I managed to sleep 9 hours....completely slept in of course and missed out on my morning workout. I'll see about heading to the gym later this morning and see what I can pull off.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on July 19, 2015, 09:35:13 AM
....completely slept in of course and missed out on my morning workout. I'll see about heading to the gym later this morning and see what I can pull off.

Here's some motivation....


20 days 'til meet.  Only about 14 of them are potential training days.



Go get shit done!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 19, 2015, 12:10:21 PM
....completely slept in of course and missed out on my morning workout. I'll see about heading to the gym later this morning and see what I can pull off.

Here's some motivation....


20 days 'til meet.  Only about 14 of them are potential training days.



Go get shit done!



Motivation and sense of urgency today is at level 00.


Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on July 19, 2015, 05:08:14 PM
(http://www.reactiongifs.com/r/whid.gif)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 19, 2015, 07:42:45 PM
In hindsight, I'm glad I didn't go today....with the whole "taking too much magnesium" thing and all....yeah....

Two words

Indonesian mudslide

*shudder*
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on July 20, 2015, 09:57:32 AM
([url]http://www.reactiongifs.com/r/whid.gif[/url])


^^OMG - that gif is awesome!  Soooo cute!

Mr Merk, get your groove back.  Deadlifts tomorrow, bench on Wednesday.  Come join us, it'll be fun.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on July 20, 2015, 10:38:28 AM
LMAO @ that gif.

Ronn, get your shit together.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 20, 2015, 04:16:05 PM


Mr Merk, get your groove back.  Deadlifts tomorrow, bench on Wednesday.  Come join us, it'll be fun.

 OOOooooooh I'm trying! There is no doubt about it!

 As much as I'd love to come train with you both I won't be able to at the least next week. I'm on the 5am - 2pm shift for this week.

 So either I'll be training at 4am or 2:30 pm. :((((((
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 20, 2015, 04:17:13 PM

Ronn, get your shit together.

Imma tryin'

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 20, 2015, 04:22:03 PM
07/20/15

-OHP-

Barx10
65x10
95x5
135x5
155x5
175x5
175x5

-Squats-

Barx10
135x10
185x5
225x5
275x3
315x3
365x1----Started getting dizzy
315x1 ----Yep dizzy
225x6
225x6

-Chin ups-

BWx10
BWx5


-Done-


   :doh:
Title: Re: Merkley's guide to pretend lifting
Post by: BigDaddy on July 20, 2015, 05:01:55 PM

Ronn, get your shit together.


Imma tryin'


(http://totalwellcoach.com/wp-content/uploads/2013/03/Yoda.jpg)
Title: Re: Merkley's guide to pretend lifting
Post by: Little Tim on July 20, 2015, 05:19:48 PM
 :thumbsup:

Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on July 21, 2015, 07:46:18 AM
Dizzy when squatting is no bueno Merk. Hope everything's ok with you.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on July 21, 2015, 08:31:38 AM
What is that shithole like at 2:30pm?

Busy or no?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 21, 2015, 04:56:29 PM
Dizzy when squatting is no bueno Merk. Hope everything's ok with you.

I'm beginning to wonder if this has something to do with my blood
Pressure, hmmmmm

(My blood pressure has been 150/100 on the average over the past couple of months...I'm booking an apt to have it checked out)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 21, 2015, 05:01:04 PM
What is that shithole like at 2:30pm?

Busy or no?

Meh, I've dealt with worse. Though I prefer the morning crowd.

 I heard you were lifting some heavy ass weight today!
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on July 21, 2015, 05:03:22 PM
I heard you were lifting some heavy ass weight today!

Who said that?

Only got up to 545.  Nothing worth bragging about...

Anyway that gym is pissing me off lately.

Fucking have to move all those stupid foam pads before we deadlift, hide the chalk, try to be quiet.

brb, looking for industrial properties again.....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 21, 2015, 05:22:54 PM
OK

 So interesting start to the day, I SMOKED a transport truck tire (whole tire, no rim) in the middle of the highway on my way to work!

 The short, short version of the story is:

 4:30 am highway is pitch black and there is no one close to being in front of me, however there are cars on both my left,  right, and rear. We were cruising at 120 km/hr.

 By the time the tire was in the view of my lights it was too late and I had nowhere to go....so I fuckin' ate it.

 The Bad:

 Fog lights need to be replaced
 Both front tire liners are gone
 Bottom front fascia deflector is gone
 Front drivers rim is fucked
 AC rad is damaged
 Flex pipe on exhaust system is damaged

 The Good:

 I'm alive (clearly)
 Front fascia is intact and minimal damage (no cracks, dents, holes, etc.) It has some scuffs on the bottom but that's about it
 Tires are ok, some wear on the inside from the liners rubbing (this was before they wore through while cradling it to work)
 Drivers rim I can buff out with a micro polisher and some G3/G10 (might plastidip 'em to hide anything I cannot polish out.
 Liners are easy to replace, as with the deflector
 AC isn't leaking and is still working, Rad took a small slap as well but it's ok.
 Alignment is in good order, as well as brakes.
 Hoping to replace alot of clips in the front fascia to get it back where it needs to be, maybe try and warm it up and bend it back.
 I made it to work on time!

 I didn't get a chance today to order the parts, but I will tomorrow. Man I'm so glad I own a GM and work for a GM dealership (and in parts no less!).

 Oh and for some reason my legs are fuckin' destroyed from training yesterday....so wierd. They feel like I haven't trained them in months!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 21, 2015, 05:27:27 PM
I heard you were lifting some heavy ass weight today!

Who said that?

Only got up to 545.  Nothing worth bragging about...

Anyway that gym is pissing me off lately.

Fucking have to move all those stupid foam pads before we deadlift, hide the chalk, try to be quiet.

brb, looking for industrial properties again.....

 My buddy/co-worker Paulie T told me about it!

 545 is still awesome, I know for you it's small potatoes but I cannot wait to get to 545!....and I will!

 The gym always pisses me off!

 I hate the foam pads, I cannot be bothered to hide the chalk...don't like it? kick me out....no fucks given here! Hell even when I trained yesterday afternoon Craig passed me and seen I was using chalk, came over and had a friendly chat with no issues whatsoever. You know me well enough I'm one of the louder people when I am grunting....so don't care!

 wait...you stopped looking? The hell is wrong with you?!  :slap:
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on July 21, 2015, 05:46:17 PM
Jim hit one of them road gators once.  Glad you are okay. 

Only farmers are up at 4:30 am for work.  That's crazy!
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on July 21, 2015, 06:16:15 PM
Yep. Hit a road gator on the 401 when my SRT8 was barely 3 months old. 5 grand in damage.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 21, 2015, 07:49:38 PM
Jim hit one of them road gators once.  Glad you are okay. 

Only farmers are up at 4:30 am for work.  That's crazy!

 Yeppers 5 am to 2 pm shift for the next few days.....Waking up at 3 am is a bitch, but it's all good! :))))


....damn road gators *shakes fist*
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 21, 2015, 07:50:22 PM
Yep. Hit a road gator on the 401 when my SRT8 was barely 3 months old. 5 grand in damage.

 *squints* Thhhhhhaaaaaat sucks!


 I don't feel so bad, thanks! :P
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on July 21, 2015, 09:15:37 PM
Yep. Hit a road gator on the 401 when my SRT8 was barely 3 months old. 5 grand in damage.

 *squints* Thhhhhhaaaaaat sucks!


 I don't feel so bad, thanks! :P

Fascia destroyed
Fog light assembly destroyed
Windshield washer reservoir and sensor destroyed
Catalytic converter destroyed

$3k+ in parts alone plus paint, prep, re & re.

Insurance covered it. No deductible.


Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 21, 2015, 09:22:09 PM
Glad you're okay!

Now get back to the gym and hit that 545….now…..
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on July 22, 2015, 07:08:02 AM
Dizzy when squatting is no bueno Merk. Hope everything's ok with you.

I'm beginning to wonder if this has something to do with my blood
Pressure, hmmmmm

(My blood pressure has been 150/100 on the average over the past couple of months...I'm booking an apt to have it checked out)

That's nothing to mess with. I was having issues like that at one time. The one time my Dr. checked and my BP was 180/120. Since then it's been pretty nearly normal though.

Get that crap figured out man.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on July 22, 2015, 07:12:44 AM
Damn Merk, sounds like you had an interesting morning commute. Glad you're ok.

My buddy got hit by one of those things on the way to work one time. It flew off the truck ( just the tread part ) and smacked his windshield. Fortunately it glanced off and didn't come through.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 22, 2015, 03:50:35 PM
So today's training was put off until tomorrow.

 Instead I took off to the doctors after work and got the ball rolling with this BP issue. I have blood testing for tomorrow at 8:30 am. Once those results come in we will proceed with a stress test, sleep study, etc.

 I was told I have a "thick" mid section because I eat at night..... :S I then began to correct his archaic knowledge on nutrition and how I eat and why.  Shortly thereafter I gave up, he clearly wasn't listening and had the "look at me and look at you" look on his face.

 I did mention I have had some weight gain in recent history.

...he asked me why did I do that.

 I was then asked if I take steroids.

  :S :S :S

  I laughed and told him I wish.

 ...he stared blankly at me. I'd rather tell the man the truth than lie to him (and I told him that as well....he again stared at me blankly).


 It was an amusing apt to say the least!

 So....blood work tomorrow, 2 weeks of BP monitoring, and then another apt....we go from there.

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on July 22, 2015, 04:17:18 PM
lol @ u being on AAS   :P
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 22, 2015, 04:30:08 PM
^^^ and this was a real MD?  :o
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 22, 2015, 05:09:20 PM
lol @ u being on AAS   :P

 Right?!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 22, 2015, 05:09:51 PM
^^^ and this was a real MD?  :o

 Dr. Pao to be exact.

 (I'm not making this shit up)
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on July 22, 2015, 08:56:22 PM

 I did mention I have had some weight gain in recent history.

...he asked me why did I do that.

 I was then asked if I take steroids.

  :S :S :S

  I laughed and told him I wish.

 ...he stared blankly at me. I'd rather tell the man the truth than lie to him (and I told him that as well....he again stared at me blankly).


My favorite side effect of Testosterone is that you lose midsection fat.

Sooo...Doc Pow needs to educate himself
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 23, 2015, 09:14:54 AM
Blood work done
ECG done
Pee in a container done
Picking up Mrs. M for work....almost done  ::)
Then back to work.
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on July 23, 2015, 12:18:47 PM
Blood work done
ECG done
Pee in a container done
Picking up Mrs. M for work....almost done  ::)
Then back to work.

I hope everything is good.  I may have missed it in this thread, but what has your BP been running?

I've been on blood pressure meds for some 15 years now, actually two different drugs now.  Nothing I did in the way of diet, weight loss, or exercise ever helped to lower my BP.  It sucks being on drugs all the time, but you do what you gotta do to stay alive.  My dad had a heart attack and died at age 51.  I'm 51 now and I aim to make it to 52.

I always stop for an egg mcmuffin after having my blood drawn for lab work.  My once-a-year egg mcmuffin.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 23, 2015, 04:11:22 PM
Blood work done
ECG done
Pee in a container done
Picking up Mrs. M for work....almost done  ::)
Then back to work.

I hope everything is good.  I may have missed it in this thread, but what has your BP been running?

I've been on blood pressure meds for some 15 years now, actually two different drugs now.  Nothing I did in the way of diet, weight loss, or exercise ever helped to lower my BP.  It sucks being on drugs all the time, but you do what you gotta do to stay alive.  My dad had a heart attack and died at age 51.  I'm 51 now and I aim to make it to 52.

I always stop for an egg mcmuffin after having my blood drawn for lab work.  My once-a-year egg mcmuffin.

 Hey! Glad to see you pop by, it's been awhile :)

 BP has been 150/100 for the past couple of months. By random chance I noticed it even (glad I did). I'm beginning to conclude this is why going heavy has been hard lately (meaning I get terribly dizzy under load....my BP goes through the roof!!!). I'm not using that as an excuse why my performance has been terrible, but it has been a small factor I believe.

 Hopefully we can get this sorted out soon. :)))
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 23, 2015, 04:23:57 PM
07/23/15

-Deads-

Barx6
135x5
205x3
225x3
275x1
315x1
365x1
405x1 ----Hurray! and it was easy!!!
450xFAIL
450xFAIL
450xFAIL
450xFAIL
420xFAIL
 :flame: :flame: :flame: :flame:
405x1 ----Hurray!
315x1
225x1
135x5

-Done-

 I've been down in the dumps with training lately and I've desperately needed to successfully lift something heavy as a morale boost. Nothing fancy, nothing pretty, just dirty ass heavy lifting and nothing else. I can happily tell you today's training gave me hope I might do ok at this upcoming meet. That 405x2 helped, though I got greedy and went for the 450 too quickly....I have it, I know I do....just not quite today.

 Though, today was a day where I wish Mrs. M, Flex, Lisa, and my Dad were there...especially my Dad. There's a good chance it could have changed one of those 450's from a FAIL to a x1!

 Anyways, that's that for that.
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on July 23, 2015, 05:04:49 PM
Hey! Glad to see you pop by, it's been awhile :)

 BP has been 150/100 for the past couple of months. By random chance I noticed it even (glad I did). I'm beginning to conclude this is why going heavy has been hard lately (meaning I get terribly dizzy under load....my BP goes through the roof!!!). I'm not using that as an excuse why my performance has been terrible, but it has been a small factor I believe.

 Hopefully we can get this sorted out soon. :)))

I always read your journal and others, just don't comment much if I don't have anything new to say!  You'll get the BP sorted out.  Keep on top of it, even if it means finding another doc who doesn't think you're on the juice. 

Nice work on 405x2 DL!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on July 23, 2015, 06:50:10 PM
Hope the doc is able to get you all fixed up Merk.  BP is nothing to take lightly.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 23, 2015, 07:10:52 PM
^^^Thanks guys!

I'm hoping we can get this resolved soon. I'm sure I'll be getting the results within the next couple of weeks. In the mean time I'll be keeping a record of my BP daily and I hope to see it drop....like my weight after this competition.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 27, 2015, 05:13:13 PM
07/27/15

-Bench-

135x10
185x5
225x6
245x3
245x3
245x3

-Calf raise machine shoulder shrugs-

 (I have no idea what I did, just lots of it)

-Seated OHP machine-

(Did lots of this too, why...no idea, just felt like it. Though I won't do this machine any time soon....doesn't feel right)

 Fly by the seat of my pants sorta workout. Why? Just felt like it.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on July 28, 2015, 06:45:21 AM
Real good bench day. My workouts lately, when I've been able, have been "fly by the seat of my pants".

Rehabing sucks.  :(
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on July 28, 2015, 05:10:12 PM
+1  Real solid benching.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 28, 2015, 05:59:52 PM
^^^^

 Thanks guys!

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 29, 2015, 03:15:37 PM
07/29/15

-Squats-

Barx6
135x6
135x10 ---Speed rep'd, fastest I've ever done squats....ever!
225x5
315x3
365x1
410x1 ---Gym PR!

Bailed!

 To be honest I was a hair width away from not going to the gym, even when I got there I was under the notion I was going to do light squats since my right hip was feeling pissed off.

 ....then I hit a gym PR. I'll take it!

 So I did that, hauled 800+ tires, AAAAAAND got my xOVERCOMEx I.S. Hoodie in!

oh and I got to cut from work early, which has meant EARLY BEER TIME! YAY!
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on July 29, 2015, 04:53:50 PM
Awesome squat day!  Ain't that just the way it goes sometimes... You plan on it being a light day, and you hit a PR.  Other times you plan a heavy workout, and it feels like a vortex opened up with extra gravity under the gym that day.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on July 29, 2015, 05:01:15 PM
Way to get them squats in Merk.  Enjoy the beer!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 29, 2015, 05:16:31 PM
Awesome pr Merk!!  :rocker:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 01, 2015, 09:19:21 AM
07/31/15

-Deads-

135x5
225x5
315x3
365x1
415x1----Tough
425x1---- +5 lbs gym PR.

 I was supposed to be doing a some lighter, higher rep work....instead I pulled a 5 lbs gym PR outta my ass.

 Works for me.

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on August 01, 2015, 10:00:53 AM
Hell yeah!
Way to go on the pr for DL!

Love those days where you're just moving along and then you're like "huh, maybe I'll try this" and BOOM, pr!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on August 01, 2015, 10:53:30 AM
I'm damn jelly of those pulls.  Great work!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 01, 2015, 03:15:31 PM
^^^^ Thanks guys!

 I know I won't be hitting the  numbers I wanted at this meet. But as long as I can emulate the same numbers if not a little more I'll be happy.

 I wanted that 1250 in the worst way, but training hasn't been as successful this time around. I've made changes that backfired, injuries, etc.

 You live, you learn, right?

 So I've began returning to my older ways of training which seems to be working a bit better.

 Let's see if if I can at least get 1145 again!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 02, 2015, 01:29:55 PM
08/02/15

-Bench-

Barx10
Barx10
135x5
185x3
225x3
245x3
265x1
275xFAIL
275x1
285xFAIL
285xEPIC FAIL
275xEVEN MORE EPIC FAIL

 ~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on August 02, 2015, 01:32:57 PM
275xFAIL
275x1
285xFAIL
285xEPIC FAIL
275xEVEN MORE EPIC FAIL

 ~Fin~

Okay, just what kind of shenanigans go on when I'm no home?!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on August 02, 2015, 01:34:04 PM
Merk, the meet is NEXT weekend, not THIS weekend. 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on August 02, 2015, 01:36:35 PM
LOL.

To be fair that is not the best setup for benching. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 19, 2015, 05:06:05 PM
07/18/15

-Squat-

Barx10
135x6
225x6
225x6
225x6
225x6

-Deadz-

135x10
225x8
225x8

 Ran outta time


 First gym session since the comp. As many of you are aware I'm quite certain I had tore something while on attempts 2 and 3 for deads at the meet so I've been gun shy in returning so soon. Well my restlessness got the better of me and I gave it a go. I'm happy to report that minus having a NASTY back pump after the deads the workout all in all was good. The pain I had been receiving in my groin area has settled quite a bit. I feel it now and again when I have to pee or something but that's about it....so I'll take it.

 I'm just taking it day by day and we'll see what happens. Let's hope it isn't anything that is need of surgery or something weird.

 (As a day after note: still feels good...but man my hams are killing me!...in a good way)


 Speaking of the competition....

 I'm taking the remainder of the year off from competing and I'll be concentrating a little more on hypertrophy style training and dropping some weight. This isn't to say I won't be strength training or anything, I will be but with more emphasis on hypertrophy (volume).

 We shall see how it all goes.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on August 20, 2015, 01:28:58 PM
Glad to hear you're back at it and everything is ok. :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 20, 2015, 05:17:09 PM
08/20/15

-Bench-

Barx10
135x10
185x3
225x6
225x6
225x6
225x4 -----I got distracted and fell out of the physical "groove" and almost tanked on the 4th.

-Lat Pulldown-

135x12
135x12
150x12
150x12


Split, ran outta time.

 I would have done more on the lat pulldown and some OHP but I got to the gym late and lost out on time.
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on August 20, 2015, 05:34:46 PM
Wow, I thought you were supposed to retire after competing like some other members of IS ::)
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on August 20, 2015, 06:07:10 PM
:slap:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 24, 2015, 05:58:49 PM
Today's workout was shifted to tomorrow.

 I barely slept last night, by barely I mean a few solid hours at best :( So tonight I hope to hit the hay early and be ready for tomorrow's training.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 25, 2015, 06:41:08 PM
08/25/15

-Squats-

Barx6
135x6
225x6
225x6
225x6
225x6

-Deads-

135x10
225x8
225x8

-Standing calf machine-

100x12
100x12
100x12
100x12
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 26, 2015, 09:12:18 PM
08/26/15

-Bench-

95x10
135x5
185x5
230x4
230x4
230x4
230x4
135x10

-Lat Pulldown-

120x12
150x12
150x12
150x12
150x4 -Lost focus, I was asked "How many more sets do you have bro?"  :flame:

-OHP-

95x12
120x10
120x10
120x10
120x9

Done.

 Wasn't my best work, but I did what needed to be done.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on August 26, 2015, 09:37:48 PM
08/26/15

-Bench-

95x10
135x5
185x5
230x4
230x4
230x4
230x4
135x10

-Lat Pulldown-

120x12
150x12
150x12
150x12
150x4 -Lost focus, I was asked "How many more sets do you have bro?"  :flame:

-OHP-

95x12
120x10
120x10
120x10
120x9

Done.

 Wasn't my best work, but I did what needed to be done.

Well…..how many sets did you have left   :rofl:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 28, 2015, 04:50:50 PM


Well…..how many sets did you have left   :rofl:

 Just that last one  :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 28, 2015, 04:53:49 PM
08/28/15

-Cardio-
 15 min on the elliptical (heart rate at a consistant 160)

-Push ups-

BWx10x3

-Hypers-

BWx10x3

Bailed

 I got the gym late, had no idea what to do in the little time I had so I winged it....which led to what you see.  :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 01, 2015, 07:11:33 PM
09/01/15


-Cardio-

Close to 1000 tires were picked/packed/unloaded/and set into place from our warehouse to our new off site warehouse by yours truly and my summer assistant. There was no fancy equipment or procedures involved. It was as dirty and old school as it gets. So hours of rolling/throwing/kicking/chasing/and being beat on by these tires as we got them from point A to point B in a cube van.

 I truly don't remember the last time my arms were this fatigued.

 To think I get to do it all over again tomorrow.

 Hurray.....FML.


 weighed in at 211 when I got home from work....
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on September 01, 2015, 08:19:12 PM
09/01/15


-Cardio-

Close to 1000 tires were picked/packed/unloaded/and set into place from our warehouse to our new off site warehouse by yours truly and my summer assistant. There was no fancy equipment or procedures involved. It was as dirty and old school as it gets. So hours of rolling/throwing/kicking/chasing/and being beat on by these tires as we got them from point A to point B in a cube van.

 I truly don't remember the last time my arms were this fatigued.

 To think I get to do it all over again tomorrow.

 Hurray.....FML.


 weighed in at 211 when I got home from work....

I worked in a diesel shop for a couple years. As the newbie I got to stack semi tires, then I got to change them, repair them and balance them. Glad I got past that point after a while and actually got to start working on the mechanicals.
Twice a week we got tires in and I don't believe I've ever been that exhausted after stacking.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 02, 2015, 05:41:30 PM
09/01/15


-Cardio-

Close to 1000 tires were picked/packed/unloaded/and set into place from our warehouse to our new off site warehouse by yours truly and my summer assistant. There was no fancy equipment or procedures involved. It was as dirty and old school as it gets. So hours of rolling/throwing/kicking/chasing/and being beat on by these tires as we got them from point A to point B in a cube van.

 I truly don't remember the last time my arms were this fatigued.

 To think I get to do it all over again tomorrow.

 Hurray.....FML.


 weighed in at 211 when I got home from work....

I worked in a diesel shop for a couple years. As the newbie I got to stack semi tires, then I got to change them, repair them and balance them. Glad I got past that point after a while and actually got to start working on the mechanicals.
Twice a week we got tires in and I don't believe I've ever been that exhausted after stacking.


 I GOT TO DO THE SAME THING TODAY!



 I LOVED EVERY MINUTE IT OF IT!


 I LOVE CARDIO!


 I ALSO LOVE DESTROYING NISSAN MAXIMAS WITH FORKLIFTS! (true story, I got to do that today!)


 THIS IS MY 1100TH POST, HURRAY!!!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on September 02, 2015, 07:45:02 PM
09/01/15


-Cardio-

Close to 1000 tires were picked/packed/unloaded/and set into place from our warehouse to our new off site warehouse by yours truly and my summer assistant. There was no fancy equipment or procedures involved. It was as dirty and old school as it gets. So hours of rolling/throwing/kicking/chasing/and being beat on by these tires as we got them from point A to point B in a cube van.

 I truly don't remember the last time my arms were this fatigued.

 To think I get to do it all over again tomorrow.

 Hurray.....FML.


 weighed in at 211 when I got home from work....

I worked in a diesel shop for a couple years. As the newbie I got to stack semi tires, then I got to change them, repair them and balance them. Glad I got past that point after a while and actually got to start working on the mechanicals.
Twice a week we got tires in and I don't believe I've ever been that exhausted after stacking.


 I GOT TO DO THE SAME THING TODAY!



 I LOVED EVERY MINUTE IT OF IT!


 I LOVE CARDIO!


 I ALSO LOVE DESTROYING NISSAN MAXIMAS WITH FORKLIFTS! (true story, I got to do that today!)


 THIS IS MY 1100TH POST, HURRAY!!!

Thanks man,,,,,,now I'm bummed…….I never got to destroy a nissan maxima with a forklift  :(
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 02, 2015, 08:28:23 PM

Thanks man,,,,,,now I'm bummed…….I never got to destroy a nissan maxima with a forklift  :(

 Life changing experience my friend, truly life changing!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on September 02, 2015, 09:09:08 PM

Thanks man,,,,,,now I'm bummed…….I never got to destroy a nissan maxima with a forklift  :(

 Life changing experience my friend, truly life changing!


 :rofl:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 03, 2015, 04:39:18 PM
Day 3 of this hot fucking heat and hauling cube truck loads to the new warehouse.....

 By Golly I think we are done!.....for now.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 06, 2015, 10:35:52 AM
Just caught wind through Flex's journal about the Spring Supremacy in Syracuse, NY April 22nd,2016

 It's on!

 Projected meet numbers

 500/325/500. 1325 total....165 class.

  :o

 228 Days left
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 08, 2015, 05:09:14 PM
09/08/2015

-Military Press-

110x5
130x5
145x8

1RM = 180

-Shrugs-

50sx10
80sx10
80sx10

Sledgehammer work

-Out-

 I really should have dropped to 50% on my military press and did 3-5 sets of 10 but I didn't  properly prepare for this mornings workout the way I should have been. Also I missed doing 3 singles at 160  :slap:

 Tomorrow I'll be better prepared.

 D3@DZ!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on September 08, 2015, 05:24:22 PM
Nice!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 08, 2015, 05:37:16 PM
Nice!

 Take notes....I'm gonna show you how it's done.  :stirthepot:

 1300 total 165 class....boom!

 The next time we compete together shits gonna be on Fieeeyyaaaa
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on September 08, 2015, 06:02:46 PM
1300 @ 165 would land you in the top ten.  Go get it!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 08, 2015, 06:12:30 PM
1300 @ 165 would land you in the top ten.  Go get it!

 Really?

 Fuck....no pressure now...or...anything.... :doh:

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 09, 2015, 05:00:46 PM
09/09/15

-Deads-

Barx10
135x5
225x3
265x3
305x3
360x1   >:(
360xFAIL
185x10
185x10
185x10

 Done

 So my deads didn't quite go as planned. I was hoping for at least 5-6 reps with the 360 and was shocked at pulling only one. Of course I tried again and to my surprise couldn't do it at all....So I finished up with some volume work and cut.

 During my volume work I had noticed my form was horrid, meaning I was doing SLDL's...I believe this is why I struggled with my heavy dead set.

 When I was inputing the totals into my spreadsheet I realized I should have only be using 340 instead of 360....(sigh). Also I (again) forgot to work on any heavy singles (minus the 360 of course).

 This is what happens when your late for the gym...again.

 Bench tamarrah!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on September 09, 2015, 06:36:32 PM
You'll have days like that occasionally.  Put them behind you and trudge on.  There'll be days a lot better ahead.
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on September 10, 2015, 10:02:04 AM
The heat wave finally passed, so I am guessing you'll have much better days coming. That had to have been taxing you.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 10, 2015, 05:40:06 PM
You'll have days like that occasionally.  Put them behind you and trudge on.  There'll be days a lot better ahead.

 This is true! I'm so excited and focused on all the upcoming meets and the plans I have for myself that this past week hasn't bothered me. Hell I even fucked up my training AGAIN today....do I care? nope....zero fucks given, though I do need to stop doing that.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 10, 2015, 05:41:08 PM
The heat wave finally passed, so I am guessing you'll have much better days coming. That had to have been taxing you.

 PRAISE JEBUS!!!!!!


 I'm sure today's walk was far more enjoyable for you than earlier on this week  :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 10, 2015, 05:56:36 PM
09/10/15

-Bench-

135x10
135x10
175x3
200x3
225x8---felt heavier than normal :P
155x10
155x10
155x10
155x10
155x10

-Tricep Pulldown-

165x8...I think (I was horsing around while Flex was finishing up his tricep work  :P

 ~Fin~

 Today's workout was awesome! Everything fell into place and no hitches....well almost no hitches. I forgot to do 3 singles with 250  ::) Minus that no hitches, hurray! Also I am officially done "phase 1"

 What is "phase 1"? in fact, what are these "phases"?

 I am working on a very goal oriented weight loss journey at the moment. My starting point being officially 221.6 lbs. In the past 22 days I have brought myself down to 210 lbs as of this morning. Thus concluding "phase 1".

 You see, each phase consists of a 10 lbs loss to which there are 6 phases in total. So by the end of the 6th phase I should be a nice lean 160 lbs! Now looking at dropping to 160 lbs has been a bit of a daunting task looking at it as a whole...so I broke up the entire amount of weight I want to lose into smaller.......you get the idea, if not go stand in the corner and put a dunce cap on your head.

 Now, if your curious on my eating regime you can follow me on myfitnesspal. Look for SirMerkus (be sure to add me or follow...why? because it then makes me far more accountable and puts the pressure on keep at it...SO GO ADD OR FOLLOW ME NOW!)

 Also I'm going to be far more active with my IG account as well (more powerlifting oriented), so be sure to go follow me there. RonnMerk  So go add me and I'll be sure to do the same in return...meaning I'll add you as well....you get what I mean....if not it's off to the corner with you..again!

 SKWAATS TAMARRAH!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on September 10, 2015, 08:38:31 PM
Okay, sent a MFP request but if I start seeing a dozen donuts every morning I'm outta the diary……   ;D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 11, 2015, 04:36:09 PM
Okay, sent a MFP request but if I start seeing a dozen donuts every morning I'm outta the diary……   ;D

 LOL! Well there were timbits today....7 to be exact. Plus you'll see a trend of poptarts, frozen yogurt, and other strange goodies!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 11, 2015, 04:50:12 PM
09/11/15

-SKWAATS-

135x5 ----kill me already
135x10 ---put sleeves on....still felt like absolute shit.
135x10----speed repped, felt better
225x3
250x3
290x3---not bad, but feeling it.
325x5----FML these damned near killed me. I was grunting like a constipated cow!
360x1---butter
360x1---butter
360x1---butter

~Fin~

 Today was an awesome workout! I was nicely sandwiched between Flex and Lisa in the squat rack section (get your heads out of the gutter). It's been awhile since we have had a team I.S. training session, I forgot how much I missed those. Flex jumped in and spotted me on my heavier sets. Reflecting, I find it amusing that as soon as Flex came in to spot I mentally went into competition mode and plowed through my heavy singles like fuck all. Also as I was stepping up to the bar I made sure to focus on getting a 500 squat aaaaannnd giving BLK00TJ a run for his money the next time we compete together (I so went there  :stirthepot:)

 I wish I could have done some volume work but alas I ran out of time.

 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on September 11, 2015, 05:20:31 PM
Giddy up Merk.  Don't let those other two lifts lapse or I'll catch you on those.  8)
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on September 11, 2015, 05:22:12 PM
Giddy up Merk.  Don't let those other two lifts lapse or I'll catch you on those.  8)

Oooohhhh a the gauntlet has been thrown and accepted!

Nice squattin' Merk!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on September 11, 2015, 05:28:09 PM
Giddy up Merk.  Don't let those other two lifts lapse or I'll catch you on those.  8)

Oooohhhh a the gauntlet has been thrown and accepted!

Nice squattin' Merk!

That's the way it works.  I chase Flex, Merk chases me...  we all win!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 14, 2015, 05:18:59 PM
09/14/2015

 Cycle 1 Week 2

 -Military Press-

Barx15
65x5
85x5
105x5
120x5
135x10 1RM=180 lbs
95x10
95x10
95x10
95x10
95x10


 ~Fin~  ;D

 Everything went according to plan. Shoulders were swole as hell after doing the volume work..haven't had dem swole feelz in a looooooong time.

 ...and I haven't missed it either, I hate that stupid pump feel.  >:(

 Deads tomorrow.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 15, 2015, 06:09:30 PM
09/15/15

-Deads-

115x3
135x5
225x5
245x5
285x5
325x5

~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on September 16, 2015, 09:26:47 AM
09/14/2015

 Cycle 1 Week 2

 -Military Press-

Barx15
65x5
85x5
105x5
120x5
135x10 1RM=180 lbs
95x10
95x10
95x10
95x10
95x10


 ~Fin~  ;D

 Everything went according to plan. Shoulders were swole as hell after doing the volume work..haven't had dem swole feelz in a looooooong time.

 ...and I haven't missed it either, I hate that stupid pump feel.  >:(

 Deads tomorrow.

Crikeys, that's quite a bunch of OHP's.  That 135 x 10 set was awesome, only to follow it with all those 95's.   I like the swoleness that sets in for 45 minutes or so, but man that burn in the shoulders that lasts 5-10 minutes after a killer shoulder workout -- that's the worst burn of all body parts for me. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 16, 2015, 10:41:28 AM
09/16/15

-TRICEP PULLDOWN-
 
90X10
90x10
90x10
90x10
90x10
 
-CAMBERED BAR BICEP CURL-
 
50X10
50x10
50x10
50x10
50x10
 
-LEG EXTENSION-
 
90X10
90x10
90x10
90x10
90x10
 
-LEG CURL-
 
70X10
70x10
70x10
70x10
 
-STANDING CALF RAISE-
 
75KGX10
75KGX10
75KGX10
75KGX10
75KGX10
 
-SLDL-
 
95X10
95X10
95X10
95X10
95X10


 The idea was to go in and do some accessory work....and as you can see I wandered around and did whatever. Not one of my finest performances I will have to admit.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on September 16, 2015, 11:05:37 AM
wtf was that shit?

 :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 16, 2015, 12:41:01 PM
wtf was that shit?

 :P

Accessory work?  :S
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 16, 2015, 06:52:52 PM
Crikeys, that's quite a bunch of OHP's.  That 135 x 10 set was awesome, only to follow it with all those 95's.   I like the swoleness that sets in for 45 minutes or so, but man that burn in the shoulders that lasts 5-10 minutes after a killer shoulder workout -- that's the worst burn of all body parts for me.

Well the idea is to continue to work on strength but also get in volume training as well for cardiovascular/hypertrophy purposes, especially as I continue to work on my strength in a caloric deficit.


 Thankfully I haven't had too much burn issues, just pump....bleech!
 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on September 16, 2015, 07:16:48 PM
wtf was that shit?

 :P


Accessory work?  :S


Next time please wear the appropriate training gear for "ACCESSORY WORK"  :

(http://www.thegreenhead.com/imgs/ralphies-bunny-suit-pajamas-from-aunt-clara-1.jpg)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 16, 2015, 09:20:38 PM
LMFAO!!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 17, 2015, 10:03:02 AM
09/17/15
 
-Bench-
 
Barx15
135x10
165x5
190x5
210x10 =1RM 285
155x10
155x10
155x10
155x10
155x10
 
-Incline Press Machine Thinger-
 
135x10
135x10
135x10
135x10
135x10
 
~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 17, 2015, 09:40:31 PM
Forgot to mention, went to the doctors for my follow up visit for the BP issue. Tests came back good minus having high cholesterol (dafuq?) anyways BP is still high. Stage 2: sleep study!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 18, 2015, 09:14:59 AM
09/18/15
 
-SKWAATS-
135X10
225X5
235X5
275X5
305X5 = 345 1RM… Dafuq?
205X10
205X10
 
~FIN~
 
This workout was one that took a lot more mental determination than normal truly not one of my finer workouts that’s for sure. There was a lot of frustration with my lack of performance. Reflecting on this past weeks training I feel Wednesdays accessory day worked against me rather than for me. Moving forward I’m going to attempt leg accessory work after squats rather than on a different day, this means having to be at the gym earlier. This goes for deadlifts as well.
TFGIF!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 21, 2015, 08:06:18 AM
09/21/15
 
Week 3 Cycle 1
 
-Military Press-
Barx15
65x10
95x5
120x5
135x3
150x8 = 185 1 RM
160x1
160x1
 
-Barbell Shrugs-
135x15
225x15
315x5
225x10
225x10
225x10
225x10
 
-Seated OHP-
95x10
95x10
95x10
95x10
 
-Standing Calf Raises-
75kgx20
75kgx20
75kgx20
75kgx20
75kgx25
 
~Fin~
 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on September 22, 2015, 07:15:37 AM
One day, I too will get to OHP with the big boy plates…  :'(

150x8 is just strong!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 22, 2015, 05:35:53 PM
09/22/15

-Deads-

135x5
225x5
285x5
325x3
360x3
380xFAIL
380xFAIL
380xFAIL
380xFAIL
380x1----Doesn't count IMO, I had to slap the shit outta myself to pull this. WEAK!


 ~Fin~

 Uggh! Things started so well...until I got to the 380. However, on a good note 360 felt pretty damn good alot better than week one of this cycle.

 Currently down to a stable 209 lbs on the scale. That's now 12 lbs in the past month! Craziness! For those that follow me on myfitnesspal you know for a fact I'm not starving myself to make this happen nor am I doing any cardio (minus work of course). Granted some was water weight, but none the less pretty stoked about it!

 Tomorrow is my day off, but I'm going to go do some deadlift accessory work, stretching, mobility stuff, blah, blah. I'll most likely do the dead accessory work and give up on the rest :P

 So dead stance box squats, yates rows, and Leeman deadlifts (modified RDL).

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 22, 2015, 05:40:32 PM
One day, I too will get to OHP with the big boy plates…  :'(

150x8 is just strong!

 Thanks! I never thought of my OHP being all that great to be honest. Then again I'm constantly barraged with seeing guys do OHP with 250 lbs + for reps...hell I seen one guy OHP almost 600lbs (via youtube of course). Seeing this all the time shows me how weak I am and how much more I have to do in order to be considered strong.

 But again many thanks! :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 23, 2015, 09:37:34 AM
09/23/15
 
-Deadlift stance box squats-
135x10
135x10
135x10
135x10
 
-Yates Rows-
135x20
135x20
135x20
 
-Leeman DL’s-
135x10
135x10
135x10
135x10
 
-Cambered bar cable curls-
80x10
80x10
80x10
 
-Cambered bar Tricep pushdowns-
80x10
120x10
160x10
160x10
 
~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on September 23, 2015, 09:55:25 AM
One day, I too will get to OHP with the big boy plates…  :'(

150x8 is just strong!

 Thanks! I never thought of my OHP being all that great to be honest. Then again I'm constantly barraged with seeing guys do OHP with 250 lbs + for reps...hell I seen one guy OHP almost 600lbs (via youtube of course). Seeing this all the time shows me how weak I am and how much more I have to do in order to be considered strong.

 But again many thanks! :)

Yeah, but I don't see many guys doing much weight with a strict press. See a lot of peeps loading up the bar and doing a push/press and call it OHP.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 23, 2015, 05:39:16 PM
One day, I too will get to OHP with the big boy plates…  :'(

150x8 is just strong!

 Thanks! I never thought of my OHP being all that great to be honest. Then again I'm constantly barraged with seeing guys do OHP with 250 lbs + for reps...hell I seen one guy OHP almost 600lbs (via youtube of course). Seeing this all the time shows me how weak I am and how much more I have to do in order to be considered strong.

 But again many thanks! :)

Yeah, but I don't see many guys doing much weight with a strict press. See a lot of peeps loading up the bar and doing a push/press and call it OHP.

 I won't lie, I had to go and watch a youtube video to know what a push press was  :P

  To be honest I try and be as strict as possible but nearing the last couple of reps on a heavy set there is a little of leg work involved, not to the same degree as a proper push press but there is some.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 24, 2015, 07:58:07 AM
09/24/15

-Bench-
95x20
135x10
190x5
215x3
240x6= 280 1RM
 
-Tricep Pushdown-
80x10
150x10
170x10
170x10
130x10
100x10
100x10
100x10
100x10
 
-Standing calf raises-
75kgx20
85.7kgx20
85.7kgx20
85.7kgx20
85.7kgx20
 
~Fin~
 
Today’s bench day went well minus one small issue…I was supposed to get 7 reps with 240 and I was certain I hit the mark but I miscalculated and finished one rep early. Thanks to Flex for the spot and pointing out I only hit 6…fuck! I brought my one rep max down by 5 lbs. That’s ok though I’ll make it up next cycle. :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 24, 2015, 08:02:17 AM
Forgot to add I also did 160x3 of seated OHP....being a dickbag show off. Giving Papa San (Flex) a rough go  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on September 24, 2015, 08:23:34 AM
Forgot to add I also did 160x3 of seated OHP....being a dickbag show off. Giving Papa San (Flex) a rough go  ;D

:slap:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 25, 2015, 04:46:51 PM
09/25/15

-Skwaats-

 Re-scheduled.


 Came down with a stomach bug that had me puking and shitting my guts out all last night. I've been fighting it off for the past week....well it got ahold of me and man it wasn't fun. Mrs. M convinced my stupid ass to not go into the gym and rest, man I'm glad she did! She was telling me to stay home as well from work but I was stubborn and went in. Right now we are coming into inventory season and shit needs to get done regardless if I'm sick or not.

 Hopefully tomorrow morning I can get my workout done.
Title: Re: Merkley's guide to pretend lifting
Post by: Huntforfun on September 25, 2015, 04:52:47 PM
puking great for the abs!


jokes... get better man!

just gotta slay it twice as hard >: )
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 26, 2015, 02:53:13 PM
09/26/15

-SKWAATS-

135x5
225x5
275x5 ----ooooh Lawd! I thought I was going to die!
315x3 ----Felt like I could barely do this....I was embarrassed for myself.
340x4 ----Almost quit after initial set up felt like I was going to be crushed. However, best set out of the bunch!

 ~Fin~

 I went in and did what had to be done, that was it.

 Next week is dem deeeeeelooaadddddssss
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on September 26, 2015, 03:10:54 PM
Squats after being sick would be brutal.  Hope it was just a 24-hr thing and you're better.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 27, 2015, 10:32:54 AM
On a very good note I'm down to 206.2 as of this morning. So in the past 39 days I have dropped 14.8 lbs. Hurray!

 Currently I am on 2164 cals (275 Carb/52 Fat/147 Protein). Since starting my cut I have only made two adjustments to my food. The first one was dropping less than 100 cals and the second was adjusting my ratios (more carbs and less protein). As you all have seen I'm still abstaining from cardio though this will be changing in the near future, and the reasoning isn't what you may think!

 Cardio = better lifts.

 Yeah I said it.

"Key Points

1. Lifting heavy things is more metabolically taxing than most people realize
2. Most people think of weight training as a purely anaerobic enterprise, but the majority of the energy you use to train is produced by your aerobic energy system
3. Cardiovascular training can improve your recovery between sets and workouts, and won’t interfere with strength or muscle gains if you do it correctly.
4. Low intensity cardio should be prioritized over interval training for the most part" - Greg Nuckols

 The Full article can be found here.

http://www.strengtheory.com/avoiding-cardio-could-be-holding-you-back/ (http://www.strengtheory.com/avoiding-cardio-could-be-holding-you-back/)

 If any of you are as nerdy about lifting as I am then you will love this site and what it has to offer. I spend a better part of my free time on this site reading and understanding the finer points of lifting. Thus far alot of what I have learned from this site has served my quite well and hopefully will continue to do as such.

....Holy shit...I completely went off on a tangent there.

 So back to what I was saying.

 I'm going to hold out at my current macros as long as I can (which has been working for the past month minus the less than 100 cal adjustment I made awhile back). Cardio is going to be added to aid lift recovery and quality of my lifts. Also I'm going to continue with the added hypertrophy training to keep as much size as I can while dieting down.


 Tomorrow we eat OHP's! BOOM!

Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on September 27, 2015, 10:42:40 AM
Congrats on the weight loss Merk.  Expect some decline in the strength, but it will rebound quickly.
Title: Re: Merkley's guide to pretend lifting
Post by: ThighoftheTiger on September 27, 2015, 12:12:46 PM
The Full article can be found here.

[url]http://www.strengtheory.com/avoiding-cardio-could-be-holding-you-back/[/url] ([url]http://www.strengtheory.com/avoiding-cardio-could-be-holding-you-back/[/url])



Hey, thanks for posting this.  I've been getting pretty tired lately, and feeling like I'm not recovering as much as I'd like between workouts.  I'll put this into the mix and see where we go.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 27, 2015, 03:26:32 PM
Congrats on the weight loss Merk.  Expect some decline in the strength, but it will rebound quickly.


 Thanks! And as far as the Strength loss...I'm feeling it now. I know it's going to get worse but it'll only be a temporary set back
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 28, 2015, 07:44:51 AM
09/28/15
Cycle 1 Week 4 –Deload
-OHP-
Barx20
65x10
80x10
95x10
65x10
65x10
65x10
65x10
65x10
 
-Standing Calf Raise-
50kgx10
75kgx10
100kgx20
100kgx20
100kgx20
100kgx18
85.7kgx20
65kgx20
50kgx20
 
~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on September 28, 2015, 02:35:06 PM
Losing weight and still kicking ass in the gym. Great job Merk.
Title: Re: Merkley's guide to pretend lifting
Post by: James500 on September 28, 2015, 04:50:07 PM
Putting in that work, way to go Merkley
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 28, 2015, 05:10:54 PM
Putting in that work, way to go Merkley
Losing weight and still kicking ass in the gym. Great job Merk.

 Thanks guys! Not to sound like an ass but it's so weird using such light weight for a deload. I had to really refrain from putting on more weight.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 28, 2015, 05:25:19 PM
For your listening pleasure, this has become my new go to song when going heavy on squats.

http://www.youtube.com/watch?v=312Sb-2PovA (http://www.youtube.com/watch?v=312Sb-2PovA)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 29, 2015, 02:41:18 PM
So today's workout was moved to tomorrow. I had to take a last minute shift change.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on September 29, 2015, 03:50:32 PM
Putting in that work, way to go Merkley
Losing weight and still kicking ass in the gym. Great job Merk.

 Thanks guys! Not to sound like an ass but it's so weird using such light weight for a deload. I had to really refrain from putting on more weight.

I know exactly how you feel. I hate reloads or any lightweight exercises.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 30, 2015, 10:44:17 AM
09/30/15
 
-Double stop Deads-
135x5
135x5
135x5
135x5
 
-Sumo Deads-
155x5
195x5
230x5
 
-Standing calf raises-
50kgx25
75kgx20
100kgx20
125kgx10
125kgx10
125kgx10
75kgx30
 
~Fin~
 
Quick deload deadlift session. I’ve added the double stop deads to improve form and wrapped things up with some volume work for my camouflage chicken sticks (calves). See if I can get my calves to 17 inches…maybe then I can say I have calves rather than these….15.5 inch sticks! Sheesh! I originally wanted to do some dead accessories (Leeman deads, Yates rows, and dead stance squats) but I was having some IBS issues and got to the gym late.
 
205 lbs as of this morning, I don’t this is a consistent 205 though (I’m thinking a lack of water in my system from the hot bath I took last night. I’m sure I’ll pop back up to 206-208 by tomorrow….even still that feels damn good!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on September 30, 2015, 05:04:03 PM
Damn good work Merk.  Have you had to buy new pants yet?  That to me was the best part of my weight loss.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 30, 2015, 09:04:40 PM
Damn good work Merk.  Have you had to buy new pants yet?  That to me was the best part of my weight loss.

 Thanks! Pants are either fitting better or falling off. Also shirts are fitting nicer around the mid section!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 01, 2015, 08:32:55 AM
10/01/15
 
-Bench-
100x30
120x15
150x10
 
-Cambered Bar Skull Crushers-
30x10
50x10
50x10
50x10
50x10
 
-Incline Bench Machine-
120x10
120x10
120x10
120x10
 
-Pec Dec-
120x10
120x10
120x10
120x10
 
-Tricep Pushdowns-
80x10
80x10
80x10
80x10
 
~Fin~
 
Total time…45 min
 
Holy Lord what a boring workout! I cannot wait for this deload week to be over with…one more day! I needs dem heavy weights!
 
Tomorrow we eat SKWAATS!
 
Oh and this month marks my one year anniversary being back to the gym full time. In this past year I have managed to pack on add just shy of 300 lbs to my squat, 200 lbs to my bench press, and over 300 lbs to my deadlift. Let’s not forget this isn’t from a straight noob point. But I did take close to 7 years off so there was a short relearning curve :P I can honestly say that I am far stronger now at 30 than I was at 20-22. Also this marks my first year anniversary as being a powerlifter (though it was unknown to me I was actually powerlifting until Febuary-ish, lol. )
 
Let’s see what year two brings!
 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 02, 2015, 05:40:29 PM
10/02/15

-Skwaats-

 Barx10
135x5 –Last rep was paused in the hole for 5 seconds
185x5 –“                                                                               “
215x5 –“                                                                               “
215x5 –“                                                                               “

 

-Standing Calf Raise-

50kgx10
87.5kgx10
100kgx10
137kgx5
137kgx6
137kgx7
Drop
100kgx10
Drop
75kgx10
Drop
50kgx20
 
~Fin~

 

I got to the gym late (IBS was giving me a rough time this morning) and didn’t get a chance to do more quad work (that and I was bouncing back and forth from doing squats and harassing Flex and Lisa). Right now I believe my biggest weaknesses in squats are my back and my quads. So I’ve started to do paused squats on the last rep of every set (at least at lighter weights) this should help with gaining core strength as well as hypertrophy gain for my legs (bigger legs=more stability=more power).
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on October 02, 2015, 06:07:15 PM
You gonna mpove some real weight next week or what?

:P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 02, 2015, 06:50:22 PM
You gonna mpove some real weight next week or what?

:P

That all depends, are you going to start benching some real weight any time soon?

BA-ZINGA!!!

But yes, back to the heavies next week.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on October 02, 2015, 06:55:56 PM
You gonna mpove some real weight next week or what?

:P

That all depends, are you going to start benching some real weight any time soon?

BA-ZINGA!!!

But yes, back to the heavies next week.

 :rofl:
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on October 02, 2015, 07:37:31 PM
Pretty sure I out-benched you in the 2 comps we did together.

And out-squatted

And out-deadlifted


So.............................................

:comeatmebroimananteater.jpg:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 04, 2015, 09:31:03 AM
Pretty sure I out-benched you in the 2 comps we did together.

And out-squatted

And out-deadlifted


So.............................................

:comeatmebroimananteater.jpg:

 Just you wait....

:titankiller.img:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 05, 2015, 08:21:32 AM
10/15/15
 
Cycle 2 Week 1
 
-OHP-
Barx30
65x5
115x5
135x5
150x5
115x10
115x10
115x10
 
-Standing Calf Raise Machine Shrugs-
75kgx10
100kgx10
100kgx10
100kgx10
100kgx10
 
~Fin~
 
I was supposed to be doing 3x3 but as usual my number skills were terrible first thing in the morning :S and I ended up doing  3x5….oh well I got it done.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on October 05, 2015, 05:27:46 PM
Damn strong work, Merk. 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 06, 2015, 07:07:50 AM
Damn strong work, Merk.

x2!

What impresses me the most is cranking off 115x3x10 as a finisher followed by a shitton of shrugs. Hell my traps are sore as phuck today just from my standard OHP yesterday.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 06, 2015, 04:37:30 PM
Damn strong work, Merk.

x2!

What impresses me the most is cranking off 115x3x10 as a finisher followed by a shitton of shrugs. Hell my traps are sore as phuck today just from my standard OHP yesterday.

Damn strong work, Merk.

 Thanks guys!

 I'm really thrilled that my strength hasn't taken too much of a kicking with OHP, I'm hoping to hit that 225 lbs OHP mid 2016.

 
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on October 07, 2015, 07:13:21 AM
Great work in here Merk, especially being only 1 year back. Happy belated anniversary.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 07, 2015, 07:50:30 AM
0/07/15
 
-Double Paused Deads-
135x5
135x5
 
-Deads-
225x3
275x3
315x3
350x5 –Rep PR
390xFail
390x1
390x1
390x1
 
By far my strongest dead session to date! Big thanks to Flex and Lisa for amping me up for those last three lifts! I ended up receiving praise from a few people in the gym that seen the lifts, very uplifting. The double paused deads are making a huge difference as well as a few belt adjustments that I made today.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on October 07, 2015, 08:25:23 AM
Great job Merk. :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 07, 2015, 08:27:27 AM
That's great Merk!  :rocker:
Love those days when everything comes together!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on October 07, 2015, 07:04:51 PM
Awesome work!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 07, 2015, 09:23:02 PM
Thanks guys! :)))
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 08, 2015, 08:07:10 AM
10/08/15
 
-Bench-
Barx10
135x5
180x3
205x3
230x9 +4 = 295 1RM Rep PR
155x10
155x10
155x10
155x8
 
-Tricep Pushdown-
50x15
50x15
110x10
110x10
110x10
110x10
 
-Pec Dec-
120x10
120x10
120x10
120x10
 
Not too shabby of a workout if I do say so myself. I feel I could have nailed a solid 10 reps on that 230 but I completely under ate yesterday and took a bath that may have been a little too hot and a little too long (I dropped from 207 down to 201 from the bath) Plus my IBS was giving me a rough time this morning….a real rough time (meaning I lost a lot of water with my 3 bathroom visits prior to hitting the gym)
 
You work with what you got, right?
 
I managed to finish my cycle training within 15 min give or take so I had a lot of time to work on volume and accessory stuff, hurray!
 
Tomorrow we eat SKWAATS!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 08, 2015, 09:16:19 AM
230x9 is pretty damn good!

Not trying to give you diet advice but I'll tell you something my wife and I noticed about our son with Crohns (he knows it too). If he eats something with lots of sugar, like donuts, cookies, etc., he ends up in the bathroom a lot more often than on the days he doesn't. Dr said it's probably due to the gut bacteria (and it's different for those with IBS and Crohns) and how it interacts with sugar.
Seems odd that its just heavy sugar items as he can eat lots of bread, potatoes, chips, etc., with lots of simple carbs and it doesn't bother him all that much. Doesn't mean he doesn't eat donuts, etc., but it's only a couple times a week.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 08, 2015, 09:51:41 AM
230x9 is pretty damn good!

Not trying to give you diet advice but I'll tell you something my wife and I noticed about our son with Crohns (he knows it too). If he eats something with lots of sugar, like donuts, cookies, etc., he ends up in the bathroom a lot more often than on the days he doesn't. Dr said it's probably due to the gut bacteria (and it's different for those with IBS and Crohns) and how it interacts with sugar.
Seems odd that its just heavy sugar items as he can eat lots of bread, potatoes, chips, etc., with lots of simple carbs and it doesn't bother him all that much. Doesn't mean he doesn't eat donuts, etc., but it's only a couple times a week.

 I hear ya! Sugars haven't been an issue. Fats on the otherhand....those fuck me up, that and spicy food. So I try and keep the fats low to moderate and spicy food...only on Friday nights. I loooove spicy food!!!!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 08, 2015, 11:29:31 AM
230x9 is pretty damn good!

Not trying to give you diet advice but I'll tell you something my wife and I noticed about our son with Crohns (he knows it too). If he eats something with lots of sugar, like donuts, cookies, etc., he ends up in the bathroom a lot more often than on the days he doesn't. Dr said it's probably due to the gut bacteria (and it's different for those with IBS and Crohns) and how it interacts with sugar.
Seems odd that its just heavy sugar items as he can eat lots of bread, potatoes, chips, etc., with lots of simple carbs and it doesn't bother him all that much. Doesn't mean he doesn't eat donuts, etc., but it's only a couple times a week.

 I hear ya! Sugars have been an issue. Fats on the otherhand....those fuck me up, that and spicy food. So I try and keep the fats low to moderate and spicy food...only on Friday nights. I loooove spicy food!!!!

He won't even touch spicy food at all. Takes a nibble and if has a slight hint of spice he won't eat it.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 08, 2015, 04:48:14 PM
230x9 is pretty damn good!

Not trying to give you diet advice but I'll tell you something my wife and I noticed about our son with Crohns (he knows it too). If he eats something with lots of sugar, like donuts, cookies, etc., he ends up in the bathroom a lot more often than on the days he doesn't. Dr said it's probably due to the gut bacteria (and it's different for those with IBS and Crohns) and how it interacts with sugar.
Seems odd that its just heavy sugar items as he can eat lots of bread, potatoes, chips, etc., with lots of simple carbs and it doesn't bother him all that much. Doesn't mean he doesn't eat donuts, etc., but it's only a couple times a week.

 I hear ya! Sugars have been an issue. Fats on the otherhand....those fuck me up, that and spicy food. So I try and keep the fats low to moderate and spicy food...only on Friday nights. I loooove spicy food!!!!

He won't even touch spicy food at all. Takes a nibble and if has a slight hint of spice he won't eat it.

 To me the pain is worth it the next morning. Of course I have it in moderation so I don't have an all day shit show extravaganza...those days...I hate those days.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 09, 2015, 05:52:15 PM
10/09/15

 

-Squats-

Barx10
135x5 -5 sec pause at bottom of 5th rep
135x5 – 5 sec pause at bottom of 5th rep
225x3
260x3
295x3
335x3 -2 reps :( 1RM=355
135x10
135x10
135x10
135x10

 -Standing calf raises-

75kgx15
100kgx10
135kgx10
150kgx5
150kgx5
Drop
100kgx10
100kgx10

 ~Fin~

 Today’s training was rough…one of those “everything felt heavy” days. I will chalk todays training failure to not enough calories over the past couple of days and having my dead session so close to my squat session (my Wednesdays day off was moved to Tuesday pushing my deads closer to my squats. BUT! I did get it done at least. Since my strength was off I tried to make up for it with volume. I have to be honest, it’s embarrassing that I was only doing 135 for volume…but it is what it is.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 09, 2015, 07:09:01 PM
135 for volume.....embarrassing.....kiss my ass  ;D

Ya got in and got something done, that's the point.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 13, 2015, 02:12:49 PM
 
10/13/15
 
Cycle 2 Week 2
 
-OHP-
Barx20
65x5
95x5
105x5
125x5
140x10 = 185 1RM
110x10
110x10
110x10
110x10
 
~Fin~
 
Sweet and to the point, kept it boring but big. This past weekend I failed at keeping within my guidelines for food consumption :S I had an overshot of 800 calories on Saturday, Sunday was closer to 2000, and yesterday was another 700-800 or so. Ahhhh well! Could be worse, right?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 14, 2015, 10:30:57 AM
10/14/15
 
-Deads-
135x10
225x5
255x5
295x5
330x8 =410 1 RM (rep PR)
 
-Double Stop Deads-
225x5
225x5
 
~Fin~
 
Today's semi successful dead day was brought to you by Fear Factory's song "Soul Slayer". I was pushing for 330x10 on my AMRAP set. Well I almost got there, I managed 8. This is a rep PR so I'm content with that for now. Could I have done better? Yes, yes I could. The bar got away from me at rep 6 and even though I do small reset each rep the damage was done. Ahhh well! I'll take my small wins where I can and I'll rejoice in my rep PR
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 14, 2015, 02:22:53 PM
Nice job on the rep pr!

Bar slipped?
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on October 14, 2015, 02:37:22 PM
Great session! I enjoy following your journal.
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on October 14, 2015, 04:06:46 PM
I also enjoy following your journal.

I've been wondering what in the heck a double stop deadlift is, and I finally googled it.   Is this it?
https://www.youtube.com/watch?v=UhDE99VmFYU (https://www.youtube.com/watch?v=UhDE99VmFYU)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 14, 2015, 05:17:46 PM
Nice job on the rep pr!

Bar slipped?

 Thanks! The bar went too far out from my shin and my lower back had to compensate to finish through...so reps 7 and 8 were tough since my back at this point was so fatigued.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 14, 2015, 05:18:55 PM
I also enjoy following your journal.

I've been wondering what in the heck a double stop deadlift is, and I finally googled it.   Is this it?
https://www.youtube.com/watch?v=UhDE99VmFYU (https://www.youtube.com/watch?v=UhDE99VmFYU)

 Thanks!

 and yes this is exactly what I do. I'm telling you it does wonders, though I tend to do these before I get into my heavy work
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 14, 2015, 05:21:34 PM
Great session! I enjoy following your journal.

 Thanks!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 15, 2015, 08:53:31 AM
10/15/15
 
-Bench-
Barx10
135x10
165x5
190x5
215x11 (Bombed on 12th rep and had to do the roll of shame)
160x10
160x10
160x10
160x10
 
-Tricep Pushdown-
50X15
80X10
80X10
90X10
90X10
 
-Pec Dec-
120x10
120x10
120x10
 
~Fin~
 
Solid bench day today! I’m beginning to see the pay off of doing a lot more volume and accessory work.  The rest time between sets has been shortened considerably, the lifts themselves are feeling a lot more natural, and I’m beginning to see some size out of the deal. The biggest pay off though is I’ve stalled at 204-205lbs but I’m becoming leaner and showing more muscle throughout my traps and shoulders (diet is contributing immensely but so is the training change).
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on October 15, 2015, 12:46:33 PM
215x11 (Bombed on 12th rep and had to do the roll of shame)

^^^  Missed this dammit.   >:(

But I till got to LOL afterwards.  ;D :D :)
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on October 15, 2015, 03:21:37 PM
Nice work, sometimes you have to go touch that wall to know where it is! Great set!!!
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on October 16, 2015, 06:52:49 AM
215x11 (Bombed on 12th rep and had to do the roll of shame)

^^^  Missed this dammit.   >:(

But I till got to LOL afterwards.  ;D :D :)

Great set Merk.

I can just imagine Flex standing to the side, watching and laughing. ;)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 16, 2015, 08:01:37 AM
10/16/15
 
-SKWAATS-
 
Barx10
135x6 -5 sec pause at bottom of 6th rep
135x5 -5 sec pause at bottom of 5th rep
185x3
225x3
240x5
280x5
315x7 =380 1RM
155x10
155x10
155x10
 
~Fin~
 
I will be honest this went WAAAAAY better than I expected! I was originally going to do squats on Saturday but decided to do them today, why? I have no idea. Last night I was dreading doing squats I was filled with a lot of doubt and fear that I was going to fail but I kept firm with my decision to go today regardless. I woke this morning feeling just as shitty about squats but again I stood firm with it and part way to the gym this morning I contemplating still not going. At one point I yelled at myself and turned up the stereo (I was listening to The Acacia Strain) to get me pumped and to drown out the negativity in my head.
 
To my surprise everything went well! I was pushing hard to keep strong/consistent speed, straight/strong back, and to stay on my heels….but holy shit for as well as it went it was tough as fuck! A real mind game.
 
Happy Friday folks!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 16, 2015, 09:28:40 AM
Way to power through! Especially on squats....
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on October 16, 2015, 02:12:44 PM
Way to get passed all the mental stuff and put in work! That so happends to me, especially when the first working, or hell, warm up set feels bad. Then I'm all in my feels until I can get good feeling set in.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 16, 2015, 05:22:59 PM
Way to get passed all the mental stuff and put in work! That so happends to me, especially when the first working, or hell, warm up set feels bad. Then I'm all in my feels until I can get good feeling set in.

 EXACTLY!!! I didn't get into it until 185 lbs but the 225 felt like shit :S 240 and 280 were decent but man....315 for AMRAP I was feelin' pretty shitty about it until I got under the bar and got into the first few after that it was ok....and then it turned into sheer hell for the last few.
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on October 19, 2015, 05:20:52 PM
Sounds just like my last squat session. I did an AMRAP @315 that tried to kill me! On top of that i do 50% sets, so 1 minute after AMRAP I try to get half the reps of my AMRAP. Freaking torture! It was complete busy work. There was no sort of greatness going on there. Just checking the boxes.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 19, 2015, 05:46:09 PM
10/19/15
 
-OHP-
 
Barx10
65x5
95x5
115x3
125x5
140x3
155x8 =190 1RM
115x12
115x10
115x7
115x10
 
-Standing Calf Raise-
 
75kgx15
100kgx10
100kgx10
100kgx10
100kgx10
 
Supersetted with
 
-Standing Calf raise shrugs-
 
75kgx10
100kgx10
100kgx10
100kgx10
100kgx10
 
~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 20, 2015, 09:20:04 AM
10/20/15
 
-Deads-
 
135x10
225x5
295x5
330x3
370x5 = 415 1RM –Rep PR!
390xFail
 
~Fin~
 
One of my better deadlift sessions (I would say in the top 10). I had one of those nights last night where I didn’t want to do deads today and it trailed into this morning. I was intimidated with trying to hit the bare minimum of 4 reps @ 370 (I find it funny that 370 for 4 would be intimidating considering I have deadlifted 475 competition). Anyways everything felt super smooth even the 370 which shocked the hell out of me so I smashed one more! Once I was done I went to hit a couple singles with 390 but it wasn’t in the tank, that’s ok though! I still nailed 5 at 370!
 
So far my lifting week has been awesome…even though they start out feeling like shit.
 
No complaints here, I’ll take it!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on October 20, 2015, 05:27:00 PM
Nice work.  Crazy how a ten on each side can feel like so much more with deadlifts sometimes.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 20, 2015, 08:56:00 PM
Nice work.  Crazy how a ten on each side can feel like so much more with deadlifts sometimes.

 No shit, eh?! Pain in the ass...but it's all good. That 500 lbs will be mine!!!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 21, 2015, 10:37:20 AM
10/21/15
 
-Dead stance box squats-
 
Barx10
135x10
225x5 ---Decided to back off the weight in fear of screwing up my Squat session on Friday
135x12---worked on reps and bar speed
135x14---worked on reps and bar speed
135x14---worked on reps and bar speed
 
-Yates Rows-
 
Barx10
135x10
135x10
135x10
135x10
 
~Fin~
 
Today was my day off but I shit the bed so to speak and decided to go train. I took my time getting ready and showed up a little late to the gym hence why I only got in a couple exercises. I could have worked heavier on the yates rows but meh…I felt I needed a light day.
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on October 21, 2015, 03:58:22 PM
Yikes bro, that's some killer calf work!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 22, 2015, 08:47:44 AM
10/22/15
 
-Bench-
 
Barx10
135x10
155x5
190x5
215x3
240x6 (-2) = 1RM 280
165x12
165x12
165x12
165x12
 
-Tricep Pushdown-
 
80x20
105x20
105x20
105x15
 
~Fin~
 
Bullshit workout period. Everything felt heavy as fuck and missing the last 2 reps on my AMRAP set really pissed me off. I considered trying it again but I didn’t have the strength so instead I beat on myself with volume work. I was going to get work done regardless how…but even still missing those 2 reps really, REALLY PISSED ME OFF!. SKWAATS tomorrow.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 23, 2015, 05:52:29 PM
10/23/15

-Squats-

Barx10
135x10
185x5
225x5
275x3
295x5
315x3
350x4 (+1) -Rep PR.

~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on October 23, 2015, 07:52:23 PM
Damn good squattin' bro!
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on October 26, 2015, 06:02:59 PM
Nice work my man!!
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on October 27, 2015, 09:15:00 AM
Lots of good stuff in here during the past week with the rep PR's, etc., strong guy.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 27, 2015, 07:13:28 PM
This week has hit me with a few curveballs. It's left me not being able to train so far this week, it may end staying that way for the remainder. Unexpected vet apts (2 so far 1 more to go), tattoo apt, and running to town hall a couple of times.

 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on October 27, 2015, 07:19:19 PM
I've been running into the same thing lately.  Sleep, work, and house stuff has gotten in my way.  I'm going to have to buckle up and get on it if I want to see anywhere near 500 by end of year.  I did manage to do three singles on deadlift today.  I was cleaning out my basement and still had it loaded on the bar.  I don't put my weights away ;)
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on October 28, 2015, 05:02:46 PM
I've been running into the same thing lately.  Sleep, work, and house stuff has gotten in my way.  I'm going to have to buckle up and get on it if I want to see anywhere near 500 by end of year.  I did manage to do three singles on deadlift today.  I was cleaning out my basement and still had it loaded on the bar.  I don't put my weights away ;)

This is my life as well, especially not putting away weights HA! You'll get back to it brother, no worries. Take this rest and come back blazin!!
Title: Re: Merkley's guide to pretend lifting
Post by: Stile on October 29, 2015, 10:37:45 AM
I know the feeling. After 10 sets of squats or deads, the last thing I wanna do is start stripping 45s off the bar.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 29, 2015, 05:08:02 PM
It's Thursday and things haven't improved...eff it! Week off it is!

 Though....Not training has not been fun, not at all. I'm grumpy, not sleeping well, and I'm sore as shit from not training and stretching.

 Not sure if I like this "time off" crap.

 
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on October 30, 2015, 10:23:43 AM
Not training definitely affects my mood too.  I get down in the dumps, and my mind wanders from the present as I start thinking about how I could have made time for the gym if I had really tried, and what I need to do in my next gym session...   ::)

Hang in there Merk, you'll get back at it next week. 
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on October 30, 2015, 11:32:29 AM
Same here, if I'm not training I'm a little difficult to deal with.

No worries Big Merk, it's gonna settle down and you'll be back.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 30, 2015, 06:22:39 PM
So as I had mentioned earlier this morning on MFP (Myfitnesspal)

"So it has become painfully clear that I am not going to be training heavy, if at all, until/if I get the go ahead from my doctor due to my blood pressure. That leaves me with the ability to take walks...great"

 I do hope this is just a temporary set back until I can get my BP under control. Though I do have to take into consideration and be prepared that I may be left with not being able to powerlift anymore. This may seem like an overreaction but in reality this very well may be something I am left with once we get things sorted out.

 Part of me wants to have the "I'd rather live 30 years a lion than 70 years a lamb" attitude about this whole ordeal but how fair is that to my wife? The idea of her having to take care of me because I had a stroke from pushing myself too hard and my heart couldn't take it just doesn't sit well...or even worse! I actually died and missed out many more years with her, fuck....

 But let's be positive about this, hopefully it's just a temporary setback.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on October 30, 2015, 06:42:06 PM
Once you get the weight down, that will help your BP a lot I think.  You are being smart about it though.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 30, 2015, 08:13:38 PM
Pop tarts........
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 30, 2015, 09:02:32 PM
Pop tarts........

 I'll Pop tarts you :P

 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 30, 2015, 09:31:52 PM
Pop tarts........

 I'll Pop tarts you :P


Rofl!
Just giving you shit...
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 31, 2015, 05:26:07 PM
Pop tarts........

 I'll Pop tarts you :P


Rofl!
Just giving you shit...

 LOL, oooooooh the love!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 31, 2015, 05:31:27 PM
10/31/15

-Push ups-

20
20
20

-Broom handle, couch (box) squats-

10
10
10

 Brisk 2 km walk (33 min)


 Yep, getting bored of this no training nonsense already. Taking the cushions off the couch puts me at the perfect height for box squats....so that's exactly what I did.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 02, 2015, 05:49:06 PM
11/02/15

-OHP-

45x20
65x20
85x12
100x12
85x10
85x10
85x10
85x10

 25 min on the treadmill

~Fin~

 So....I have come to the idea that I'm going to train "light" so that I keep the groove of my lifts but without causing major stress to my blood pressure (does that make sense?)

 If I don't train I'm easily stressed and grumpy which in turn raises my blood pressure....so what is the worse of the two evils?

 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on November 02, 2015, 06:00:49 PM

 If I don't train I'm easily stressed and grumpy which in turn raises my blood pressure....so what is the worse of the two evils?

That you blow out an aorta in your brain, causing cerebral damage leaving you a vegetable and unable to enjoy Pop Tarts......
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 02, 2015, 07:24:52 PM

 If I don't train I'm easily stressed and grumpy which in turn raises my blood pressure....so what is the worse of the two evils?

That you blow out an aorta in your brain, causing cerebral damage leaving you a vegetable and unable to enjoy Pop Tarts......

 Thanks bro....I needed that :S

 I feel like I'm damned if I do and I'm damned if I don't, sweeeeet
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on November 02, 2015, 08:20:18 PM
When do you get test results back?
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on November 03, 2015, 03:24:29 PM
This week has hit me with a few curveballs. It's left me not being able to train so far this week, it may end staying that way for the remainder. Unexpected vet apts (2 so far 1 more to go), tattoo apt, and running to town hall a couple of times.
That was pretty much me last week. I made it in only Tuesday and didn't get back in until today.

Happens to most folks at some point.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on November 03, 2015, 03:26:57 PM

 If I don't train I'm easily stressed and grumpy which in turn raises my blood pressure....so what is the worse of the two evils?


That you blow out an aorta in your brain, causing cerebral damage leaving you a vegetable and unable to enjoy Pop Tarts......


Pop Tarts??? Damn, I love me some Pop Tarts.

(http://assets3.thrillist.com/v1/image/1477368/size/tl-horizontal_main/we-ate-and-ranked-all-27-pop-tart-flavors)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 03, 2015, 06:01:52 PM
When do you get test results back?

 I have more shit to do unfortunately, I have to go Nov 6th (this Friday) for another apt.

  :-[
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 03, 2015, 06:02:46 PM

 If I don't train I'm easily stressed and grumpy which in turn raises my blood pressure....so what is the worse of the two evils?


That you blow out an aorta in your brain, causing cerebral damage leaving you a vegetable and unable to enjoy Pop Tarts......


Pop Tarts??? Damn, I love me some Pop Tarts.

([url]http://assets3.thrillist.com/v1/image/1477368/size/tl-horizontal_main/we-ate-and-ranked-all-27-pop-tart-flavors[/url])


 #heaven
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 03, 2015, 06:04:06 PM
-Sumo Deads-

135x10
205x5
205x10
225x5
225x10
275x5
275x5
275x5

-Dreaded Tread-

 10 min 3 incline 2.9 speed

 

~Fin~

 

Kept it light, worked on volume and technique. I spent a lot of time working on the deads so I ran outta time to get the full 30 min on the tread. Though I’ll be dropping off the car to Mrs. M tonight so the walk home will be about 30 min (I’ll take the long scenic route, like I did last night).

 Once my hips were warmed up the sumos felt great! I was getting great speed off the floor and throughout the lift in fact. I’m going to spend the next while working on sumos and see which style of deads suites me best. I did find I need to work on pulling the weight more with lats during lockout.

 Tonight I did another 30 min of walking so I made up for the lack of dreadmill work this morning
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on November 03, 2015, 06:15:24 PM
It took me a while before they stopped hurting my groin.  I feel a lot more comfortable now, but still way weaker than conventional.  Don't give up on them.  Train both and see how it pans out.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 03, 2015, 06:28:04 PM
It took me a while before they stopped hurting my groin.  I feel a lot more comfortable now, but still way weaker than conventional.  Don't give up on them.  Train both and see how it pans out.

 To be honest I was pounding more reps sumo than I do with conventional and without killing myself

 Who knows? this might give me that coveted 500 lbs dead I'm looking for.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on November 03, 2015, 06:31:17 PM
It took me a while before they stopped hurting my groin.  I feel a lot more comfortable now, but still way weaker than conventional.  Don't give up on them.  Train both and see how it pans out.

 To be honest I was pounding more reps sumo than I do with conventional and without killing myself

 Who knows? this might give me that coveted 500 lbs dead I'm looking for.

Um... you're only a pair of 10s and 2.5s away now.  ;) 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 03, 2015, 06:35:26 PM
It took me a while before they stopped hurting my groin.  I feel a lot more comfortable now, but still way weaker than conventional.  Don't give up on them.  Train both and see how it pans out.

 To be honest I was pounding more reps sumo than I do with conventional and without killing myself

 Who knows? this might give me that coveted 500 lbs dead I'm looking for.

Um... you're only a pair of 10s and 2.5s away now.  ;)

 Good point...though I haven't come close to that since August :((( Especially right now with this BP nonsensicles
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on November 03, 2015, 06:41:04 PM
I have a feeling if you keep up with trying to lean out, your BP will come down to acceptable levels.  I was pre-hypertensive when I was 210+ but it came down to acceptable levels when I got leaner.  I haven't check it in too long and should probably check myself.  I have one a pretty accurate home machine that I used to use to monitor when my wife heckled me about it.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 03, 2015, 06:50:55 PM
I have a feeling if you keep up with trying to lean out, your BP will come down to acceptable levels.  I was pre-hypertensive when I was 210+ but it came down to acceptable levels when I got leaner.  I haven't check it in too long and should probably check myself.  I have one a pretty accurate home machine that I used to use to monitor when my wife heckled me about it.


 At this point I have no real choices but to lean out...not just for my personal health but also so I can whoop your ass in 165 class.

 BRING IT OOOOOONNNNNN!!!!....I just really hope all goes well with the BP crap.

 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on November 03, 2015, 06:53:17 PM
I have a feeling if you keep up with trying to lean out, your BP will come down to acceptable levels.  I was pre-hypertensive when I was 210+ but it came down to acceptable levels when I got leaner.  I haven't check it in too long and should probably check myself.  I have one a pretty accurate home machine that I used to use to monitor when my wife heckled me about it.


 At this point I have no real choices but to lean out...not just for my personal health but also so I can whoop your ass in 165 class.

 BRING IT OOOOOONNNNNN!!!!....I just really hope all goes well with the BP crap.
I'm done with 165. ;)  You can have it.  I didn't like lifting the same weights as I could at 181.  I'd rather just lift more now.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 03, 2015, 07:07:04 PM
I have a feeling if you keep up with trying to lean out, your BP will come down to acceptable levels.  I was pre-hypertensive when I was 210+ but it came down to acceptable levels when I got leaner.  I haven't check it in too long and should probably check myself.  I have one a pretty accurate home machine that I used to use to monitor when my wife heckled me about it.


 At this point I have no real choices but to lean out...not just for my personal health but also so I can whoop your ass in 165 class.

 BRING IT OOOOOONNNNNN!!!!....I just really hope all goes well with the BP crap.
I'm done with 165. ;)  You can have it.  I didn't like lifting the same weights as I could at 181.  I'd rather just lift more now.

 LOL, well 181 class...I might as well kiss my ass good bye because I'll be owned there. Whereas in 165 with the weight I can push that gives me something to work with. The idea is to maintain in the 165 class and eventually hit a 1400-1500 total.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 04, 2015, 06:08:46 PM
Today was brought to you by the letter "O"...."O" as in "O"ff.

 Today was my day off from the gym, but I did make sure to get my walking in (which was about an hours worth, seriously).

 Tomorrow I have bench and then Squats on Friday. Also I have my doctors apt on Friday in the afternoon, I REALLY hope that he'll give me the thumbs up (and possibly some meds to keep things stable) and kick my ass out the door!

 I'm so hungry for a 600 lbs squat and dead.....I'm so close! especially with 500 right around the corner!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 05, 2015, 06:37:13 PM
11/05/15

 -Bench-

 Barx20
115x20
135x20
135x20
135x20
135x20

 -Dips-

 5,6,7

 -Tricep pushdown-

 75x20
75x20
75x20
75x20

 -Pec Dec-

 105x15
105x15
105x15
105x15

 
-Standing calf raises-

 65.7kgx20
65.7kgx20
65.7kgx20
65.7kgx20

 

~Fin~

 

  Since heavy weight isn’t much of an option as you all know I figured I would hammer out some high rep stuff. Holy man! Talk about a way of shaking things up, whew! I feel like I blew my chest apart. Anyways, I’m going to get my walk in tonight after work rather than sitting on the dreadmill.

 Edit: I walked for close to an hour
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 06, 2015, 05:37:11 PM
FYI, I hate technology somedays...mainly when it fucks up.

 Running a Thomson modem for the internet (it doesn't have wifi)

 So I'm piggy backing a TP-link modem router for its wifi capabilities. It has been working just fine, suddenly it all took a shit and now I cannot get it all to work.

 FFS!

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 07, 2015, 10:13:52 AM
11/06/15

-Squats-

Barx10
135x10
135x10
135x10
135x10

-Leg Press-

225x10
225x10
225x10
225x10

-Standing Calf raises-

85kgx10
85kgx10
85kgx10
85kgx10

~Fin~

 Ok so now that that is out of the way.....

 I went to see my doctor today for my blood pressure. To sum it all up....I CAN CONTINUE TO POWERLIFT!  8)

Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on November 07, 2015, 12:37:06 PM
 :rockon:

Am curious though, since they switched to a larger cuff what's the reading now?

Still boggles the mind it was all caused by the wrong sized cuff  :o
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on November 07, 2015, 05:05:19 PM
Yeah, buddy!  Get back to work!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 08, 2015, 07:50:53 AM
:rockon:

Am curious though, since they switched to a larger cuff what's the reading now?

Still boggles the mind it was all caused by the wrong sized cuff  :o

 Not just one wrong sized cuff but 7! 5 blood pressure machines and 2 doctors cuffs.

 Now I made sure the OMRON series 10+ can house an arm my size, what happens? I'm getting 115/67 (this reading was in the doctors office with my OMRON...I brought it with me to ensure it is giving accurate readings). I had a fuckin' hunch this was an issue, seriously! I even asked a pharmacist assistant (woman is in her 40's and she has been at this pharmacy for years) if the size of someones arm could affect the readings with the blood pressure machines.

 answer

 "I don't know, I don't think so"

 Fucking retard....this is why your still a pharmacists assistant!

 So you could imagine the confusion I was having when I buy the OMRON and the readings it's giving are telling me my blood pressure if perfect....almost thought the damn thing was broken.

 So all these months of worrying, visits, tests, etc and for what?.....just to be told I'm good.

 It's all good, I learned a lot and everything I have learned about blood pressure only benefits me in the end so in a way I'm glad this all happened.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on November 08, 2015, 12:40:40 PM
:rockon:

Am curious though, since they switched to a larger cuff what's the reading now?

Still boggles the mind it was all caused by the wrong sized cuff  :o

 Not just one wrong sized cuff but 7! 5 blood pressure machines and 2 doctors cuffs.

 Now I made sure the OMRON series 10+ can house an arm my size, what happens? I'm getting 115/67 (this reading was in the doctors office with my OMRON...I brought it with me to ensure it is giving accurate readings). I had a fuckin' hunch this was an issue, seriously! I even asked a pharmacist assistant (woman is in her 40's and she has been at this pharmacy for years) if the size of someones arm could affect the readings with the blood pressure machines.

 answer

 "I don't know, I don't think so"

 Fucking retard....this is why your still a pharmacists assistant!

 So you could imagine the confusion I was having when I buy the OMRON and the readings it's giving are telling me my blood pressure if perfect....almost thought the damn thing was broken.

 So all these months of worrying, visits, tests, etc and for what?.....just to be told I'm good.

 It's all good, I learned a lot and everything I have learned about blood pressure only benefits me in the end so in a way I'm glad this all happened.

Pffft! Unbelievable!
Shoot, something so simple. I mean I knew that cuff size will effect the readings. That's why they have all different sizes of cuffs. Small ones for smaller adults up to some monsters for seriously obese people. My arms aren't large but mostly the nurses switch out the cuffs to a larger size. Just the other day when I was getting my allergy test done the nurse looks at me ruffles around in the basket with the cuffs grabs one, then stops and puts her hand on my arm, then proceeds to switch out the cuff again.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on November 09, 2015, 07:01:40 AM
:rockon:

Am curious though, since they switched to a larger cuff what's the reading now?

Still boggles the mind it was all caused by the wrong sized cuff  :o

 Not just one wrong sized cuff but 7! 5 blood pressure machines and 2 doctors cuffs.

 Now I made sure the OMRON series 10+ can house an arm my size, what happens? I'm getting 115/67 (this reading was in the doctors office with my OMRON...I brought it with me to ensure it is giving accurate readings). I had a fuckin' hunch this was an issue, seriously! I even asked a pharmacist assistant (woman is in her 40's and she has been at this pharmacy for years) if the size of someones arm could affect the readings with the blood pressure machines.

 answer

 "I don't know, I don't think so"

 Fucking retard....this is why your still a pharmacists assistant!

 So you could imagine the confusion I was having when I buy the OMRON and the readings it's giving are telling me my blood pressure if perfect....almost thought the damn thing was broken.

 So all these months of worrying, visits, tests, etc and for what?.....just to be told I'm good.

 It's all good, I learned a lot and everything I have learned about blood pressure only benefits me in the end so in a way I'm glad this all happened.

Glad to hear that's all it was Ronn. Still sucks you went through all of that.

Welcome back to powerlifting. ;)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 09, 2015, 06:49:40 PM
11/09/15

-OHP-

Barx10
95X5
120X3
135X3
155X8 = 190 1RM
120X8
120X10
120X10
120X1
95X1
BarxFailure

 

~Fin~

 

It’s gonna be a tough week as I get back into heavier training…I look forward to it
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on November 10, 2015, 07:03:55 AM
11/09/15

-OHP-

Barx10
95X5
120X3
135X3
155X8 = 190 1RM
120X8
120X10
120X10
120X1
95X1
BarxFailure

 

~Fin~

 

It’s gonna be a tough week as I get back into heavier training…I look forward to it

Damn, I've gotta step up my game and catch up.  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on November 10, 2015, 09:33:09 AM
Damn, I've gotta step up my game and catch up.  ;D

No kidding, damn.  155 for 8 reps - strong work there Merk.

Glad to hear about the BP issue.  Not glad to hear that you apparently had some f- ups working on you with the cuff issue, but glad you'll live to powerlift another day.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on November 10, 2015, 10:26:28 AM
Damn, I've gotta step up my game and catch up.  ;D

No kidding, damn.  155 for 8 reps - strong work there Merk.

Glad to hear about the BP issue.  Not glad to hear that you apparently had some f- ups working on you with the cuff issue, but glad you'll live to powerlift another day.

Once I'm off the cut starting January...... game ON!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 10, 2015, 06:27:27 PM
11/10/15

-Deads-

135x10
225x5
280x3
320x3
360x6 (+1) = 420 1 RM
405xFAIL
405x1
405x1
405xFAIL

~Fin~

 Best work on deads to date. Technique is improving and I'm becoming far more comfortable with weight in the later 300's and early 400's. I think I'm on the uphill swing for my deads at this point. Really excited for the upcoming months as I crest into new and uncharted territory. I'm that much closer to my 500 lbs deadlift.
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on November 11, 2015, 09:23:15 AM
Way to persevere, not giving up on that 405 after the first attempt.  And it's about having your best deadlift day while on a cut!   
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 12, 2015, 06:26:32 PM
11/12/15

 

-Bench-

 

115x5

135x5

185x3

210x3

235x5 (Bare minimum) 265=1RM L

165x10

165x10

165x10

165x10

 

-Tricep Pushdown-

 

80x10

110x10

130x10

130x10

130x10

130x10

 

~Fin~

 

Bench sucked the bag today. So I upped my hypertrophy training as a result

 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on November 12, 2015, 07:00:04 PM
Are you doing some type of 5/3/1 variant?
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on November 13, 2015, 05:53:06 PM
Keep grinding Merk! Better days are coming.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 17, 2015, 05:11:49 AM
Are you doing some type of 5/3/1 variant?

I am!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 17, 2015, 05:14:45 AM
11/13/15

-squats-

135x10
185x5
225x5
280x5
305x1
305x1

Walked out of the gym.

 When I can barely squat 305 that tells me to pack my bag and head on out...so I did.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 19, 2015, 08:01:31 PM
11/16/15

11/16/15

 

-OHP-

 

Barx10

65x10

85x5

115x5

130x5

145x10 = 195 lbs 1RM

120x10

120x10

120x10

120x7

95x10

95x10

 

-Standing Calf raises-

 

67.5kgx15

67.5kgx15

67.5kgx15

67.5kgx15

 

~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 19, 2015, 08:03:29 PM
11/17/15

-Deads-

135x10
225x5
260x5
300x5
340x7 = 410 1 RM
405x1

 ~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 19, 2015, 08:11:43 PM
11/19/15

-Bench-

135x10
135x10
155x5
170x5
195x5
225x6 = 255 1 RM (WTF!)
225x6
155x10
155x10
155x10
155x10

~Fin~

 199.6 lbs this morning. I believe I can say now that phase 2 of my cut is over, onto phase 3! As you can see lately my strength has been in the dumps big time. Could be stress, could be caloric restriction, could be sleep, could be half a million fuckin' things! Personally I'm trying not to over think it. It is what it is and we'll see what happens as time goes on.

 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on November 19, 2015, 08:34:27 PM
Could be a combo of things but I'm betting it's the cals.
Mine stayed okay for a while, then took a tank, then went up, and is now tanking again.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on November 19, 2015, 09:43:52 PM
The good news is, the strength comes back quicker than you lose it after the cut.  Don't worry man.  Get the weight down and you'll end up with a stronger strength to weight ratio making you more competitive.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on November 20, 2015, 07:06:20 AM
If you're cutting that hard and your lifts are still what they are then I say you're doing something right.

Don't let it bother you Ronn. Keep on getting in and killing those workouts.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on November 20, 2015, 08:59:47 AM
225x6 = 255 1 RM (WTF!)

What formula are you using for that?

225 x 6 = 270 Max

(225 x 6)*(0.0333) + 225 = 269.955   
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on December 02, 2015, 08:44:05 PM
Sorry I haven't been around lately. I just wrapped up inventory for our department on Saturday. The past few days has been trying to deal with the aftermath.

 Right now I'm currently on vacation until next Thursday!

 I have taken this week off from training to mend, my deads and squats have taken a major drop and with how I have been feeling it was time for some time off.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on December 02, 2015, 08:53:35 PM
Enjoy your vacation.

Maybe do some sidebends daily to keep yourself in the iron game.

:D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on December 04, 2015, 08:41:33 AM
Enjoy your vacation.

Maybe do some sidebends daily to keep yourself in the iron game.

:D

 Every single day. I need them obliques, lats, and shoulders of XL status.
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on December 04, 2015, 08:43:14 AM
Enjoy your vacation!  I hope you get to put your feet up and just relax.  :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on December 04, 2015, 08:46:42 AM
Enjoy your vacation!  I hope you get to put your feet up and just relax.  :)

 First day of vacation kicked off yesterday and by the end of the day I was feeling sick to my stomach...not a way to start vacation and ending my birthday (there was no booze involved). I might have to try and have my birthday again this weekend. So far today I'm not feeling any better than I did last night :(

 Ohhhh well.
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on December 04, 2015, 08:49:14 AM
Oh no!  Have a cup of tea, grab a blanket and the TV remote.  Snooze off and on...
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on December 04, 2015, 11:47:27 AM
Feel better Merk. Enjoy your vaca.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on December 04, 2015, 02:36:25 PM
Happy belated birthday Ronn. Hope you feel better and enjoy your vacation time.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on December 31, 2015, 09:01:21 PM
Happy belated birthday Ronn. Hope you feel better and enjoy your vacation time.

Thanks for birthday wishes!!!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on December 31, 2015, 09:18:56 PM
Wow! I cannot believe I've been away this long, sheesh! Since inventory at work I just never got back into the full swing of things.

 I have returned to training, currently working with rpstrength for my training and Avatar Nutrition for...well...my nutrition of course!

 The training is not what I was expecting to say the least. But seems to be doing the job and that's what matters! Dem results!

Nutrition is exactly what I was expecting, no shocker there. Again, it's getting the job done!

Also I want to add that I am officially bowing out of the April Spring Supremacy meet in NY. Instead I'm picking up the Canadian Nationals (June) and Canadian Conflict (Oct) meets both with RPS.

This allows me to execute on multiple goals safely and effectively.

No need to rush things.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on January 09, 2016, 05:50:59 PM
Training is moving right along...I feel I'm finally getting used to working in higher rep ranges again. What a different mentality needed, wow!.

 Diet isn't going as well as it should be, I've been making dickheaded choices with food. I really need to tighten things up!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on January 09, 2016, 06:10:32 PM
About damn time you got back here!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on January 25, 2016, 05:54:06 PM
Mesocycle 2 is now underway with RPstrength. Things are getting stepped up a notch, compared to last mesocycle. Front Squats and close grip bench are being added in. Now throughout my last mesocycle I didn't do any bench of any kind nor did I do any squatting. The closest thing I did to the big three's was hack squats and SLDL's.

 So I figure it's time to start bringing them back. :)

 After hitting the front squats today I was shocked on how hard they are on the shoulders and how great my knees felt! I worked my way up to a measly 185 on them...humbling I have to admit.

 Anyways, thats that for that.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on January 26, 2016, 06:55:41 PM
Today's training was bubcus. I ended up taking a 5am shift last minute last night (not like I had a choice). When I woke up at 3 am to get ready for the gym I felt like I had been run over by a damned bus! My shoulders, obliques, and traps were SHOT! I blame those front squats....I think I've fallen in love with them already!  ;D

 Oh and after not doing bench for the past 5-6 weeks. My chest is fuckin' railed.

 Tomorrow I'm gonna take a fuckin' kicking again. 6 sets of pure fury on the legs

 This mesocycle is gonna be hell...my home away from home  :P
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on January 27, 2016, 07:26:13 AM
Today's training was bubcus. I ended up taking a 5am shift last minute last night (not like I had a choice). When I woke up at 3 am to get ready for the gym I felt like I had been run over by a damned bus! My shoulders, obliques, and traps were SHOT! I blame those front squats....I think I've fallen in love with them already!  ;D

 Oh and after not doing bench for the past 5-6 weeks. My chest is fuckin' railed.

 Tomorrow I'm gonna take a fuckin' kicking again. 6 sets of pure fury on the legs

 This mesocycle is gonna be hell...my home away from home  :P

Sounds like one hell of a workout Merk!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 01, 2016, 09:37:38 PM
Again I find myself "starting" again. 

 I truly love writing in my journal, it's in a sense therapeutic and a wonderful exercise. But I seem to constantly fall away from it and for the life of me cannot seem to keep it running as a constant, something I believe I need to work on.

 So what is new at this point?

 Our furbaby Maya has Anaplastic Squamous cell carcinoma. This has changed our lives in so many ways, some good, some bad. But it has left both my wife on our toes and our priorities change on a day to day basis.

 I'm still training, though not as balls to the wall. Lately I've been floundering around, feeling a little lost on just what I want to do (if I want to compete this year, surgery, losing weight, blah, blah, blah) My training has reflected just that, sometimes hypertrophy, sometimes strength...I don't know. I'll figure it out  :P

 The one thing I do know is, I'm back down from 209-212 to 202. We'll see how it keeps going as the weeks progress.

 ...and I really need to work on my mobility again, I've been neglecting it and I'm starting to suffer for it.

 




 
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on April 01, 2016, 10:32:41 PM
Coincidence that you should post this, as I was just wondering today how Maya was.  I hope she is comfortable, and that you and Mrs Merk are hanging in there.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 02, 2016, 07:59:31 AM
Coincidence that you should post this, as I was just wondering today how Maya was.  I hope she is comfortable, and that you and Mrs Merk are hanging in there.

 We went to see our vet on Thursday for a check up and he seems really impressed with her overall health a well as our passion and care for her. The cancer is moving slowly for the time being, if it continues to move at this rate (which isn't a guarantee) we should be able to catch things before they get bad. We also had blood work done and everything is looking really good minus her potassium is low, so we are putting her on a supplement for that.

 We have taken her off dog food entirely and switched her to cooked chicken breast, rice, squash, potatoes, spinach, etc. (I'm not kidding) Her overall mood, energy, etc has changed drastically (in a good way). The vet was impressed and completely agreed with this decision. As the cancer advances Mayas jaw will become very brittle and eventually biting into regular dog food would cause her jaw to shatter....I refuse to have that happen, not on my watch!

 After the vet visit we brought her to the salon (yes, we are dog friendly) She spent the afternoon and evening with Mom and clients, kind of a girls afternoon out  ;D She came back home happy and tired from all the excitement...also with some freshly painted nails (you can see them on my IG account)

 So to answer your question directly, she is doing great! Thanks for asking :))))

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 03, 2016, 07:28:45 PM
 Maya has had a tough weekend. She has been very lethargic, though happy with her food and going out. But she has really slowed down on her walks and overall movement throughout the house. This could be from her potassium being low (a side effect from the Prednizone) or maybe the cancer is getting to her, hell it could even be ole age kicking in.

 Who knows?

 We've started her on a potassium supplement, I'm hoping it starts to take effect in the next few days. I'm really hoping it's playing a role in her new found "dumpiness".

 In any case she is beside me as I write nodding off. I can only hope that her dreams are filled with being young and free. It kills me to see how my beautiful little girl who was such a happy, goofy, little girl now seems so tired and lifeless at times. The good days seem to be lessening and the bad days slowly become worse.

 I suppose that's the fate of finite creatures mind you.

 I fear her time here may end sooner than I had thought, or course it could be just a rough coouple of days like we all have every now and again...

 Again, who knows?


 Moving on!

 My weight has shot up to 207 from 202, this could be from god only knows what! I'm not so much concerned but more frustrated with how my body can shift weight like that. It is what it is, I just have to trust the process and continue.

 I've worked out my training for the next few months give or take. I'm going to be working on a mixture of bodyweight exercises (pull ups, chin ups, etc.) and some compound work. I will be staying away from squatting and heavy deads since it pisses off my hernia, in their place I'll be using the leg press (I know you cannot replace squats but its the best I can do for now) and move volume work for lighter dead work and weighted hyper extensions.

 In any case, I have a few things to get done tonight so I best get to it.

 Hope everyone had a great weekend!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 05, 2016, 05:41:28 PM
Quick update,

 Training is going well, Maya is doing alot better...seems she just had a couple rough days. I think we all experience that, so that's good.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 14, 2016, 08:16:17 AM
Update:

 Training has been going well, I'm progressing nicely with weights and reps (getting all jacked and tanned with my specialized calf raises and wrist curls routine).

 I've implemented carb cycling (I've had great success with it in the past)

 Mrs. M and I are going to be letting go of our beautiful Maya today so I'm unsure if I'll be training for the next few days. I've taken the day off so that I can spend as much time with her as I can before it's time we say goodbye.

 This is going to be one of the most difficult days of my life.
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on April 14, 2016, 08:48:00 AM
I'm so sorry Ron.  Be strong for Maya, and a comfort to yourselves.  Hard days ahead for sure.
Title: Re: Merkley's guide to pretend lifting
Post by: Get-n-fit on April 14, 2016, 02:49:54 PM
Very sorry to hear this Merkley,  it's never easy letting go of a beloved pet.  Enjoy your day with her.
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on April 15, 2016, 01:29:12 PM
That's a difficult thing to endure. My condolences.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 17, 2016, 10:01:32 AM
Thank you everyone for your kind words.

Maya (greybaby) was such an amazing little girl. Words truly cannot express just how amazing she was. I can confidently say she truly taught me unconditional love. There were many days where I would find myself missing her throughout the day and wishing I could get out of work just to go home and be with her. The greatest highlight of my day was coming home and walking through the front door....the excitement she would display melted my heart.

As I write this I find myself pausing and reflecting on life with Maya and feeling varying emotions so intensely....

I have loved all of our greybabies (she was the 3rd we've had to say goodbye to), but with Maya it was much different. I cannot explain it, there was just this amazing connection. It was something that developed immediately, before she became one of our children.

It's kinda funny actually. We met Maya at our friends place, we had went over for a coffee and discuss having Phoebe (our first grey) stay with her while we went to Spain for a couple of weeks. I remember sitting on the couch and watching Maya as she was...being Maya I guess (I find myself chuckling to myself as I write this...she was just so....quirky). At one point our friend stepped out of the room and Maya came over to the coffee table and slyly stole a cookie! It was hiliarious! Both Maya (wife) and I were stunned but immediately found the humor in it (we never bothered to say anything to our friend either...hell I don't think she's aware to this day)

We had a pizza incident exactly like that years later, but that story is for a different day...

I digress.

Anyways, It was then and there I fell so in love with that little girl and as fate (if there is such a thing) would have it, shortly thereafter we ended up bringing her into our home and having her as one of our own.


What I wouldn't do to be able to hold her one more time, to be able to smell her fur, to see her dance when about to be fed, her awkward zoomies.....

She took such a huge part of my heart when she went away.

So many fantastic memories. The adventures we've had with that little one, I could easily write a novel.

If you have a furbaby, go give them snuggles...no... give them lots of snuggles, take them on an adventure, give them their favorite snack, go create positive memories for the both of you to share.

They are finite, as are we. Make best the time you have with them because you will regret the times you don't...

Love them unconditionally
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 20, 2016, 07:01:50 PM
04/20/16

Writing Music - HELLYEAH - Various
Training Music - Cannibal Corpse - Evisceration Plague (Album...I love this album)

Leg Press
585x5, 585x8 - Different machine than normal.

Back Extension
50x5x2 - +5 lbs

Barbell Shrug
405x8x2 - +1 rep

Standing Calf Raises
137kgx10x2 - +12kg

Barbell Wrist Curl
115x15x2 +15 lbs

Leg Press was in the shitter today, I was on a different machine today and it doesn't seem to give me the same freedoms as the other one. Oh well, it isn't worth sweating over.

Sitting at 208, summer is around the corner and I'm locked in with the dadbod...starting to wonder if I'll ever be strong enough again to get back to single digit BF.

Sad thing is, I need to drop weight for my hernia surgery and yet....here I am spinning my wheels with my nutrition. I really need to get my shit together.
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on April 21, 2016, 06:26:28 PM
04/20/16

Writing Music - HELLYEAH - Various
Training Music - Cannibal Corpse - Evisceration Plague (Album...I love this album)

Leg Press
585x5, 585x8 - Different machine than normal.

Back Extension
50x5x2 - +5 lbs

Barbell Shrug
405x8x2 - +1 rep

Standing Calf Raises
137kgx10x2 - +12kg

Barbell Wrist Curl
115x15x2 +15 lbs

Leg Press was in the shitter today, I was on a different machine today and it doesn't seem to give me the same freedoms as the other one. Oh well, it isn't worth sweating over.

Sitting at 208, summer is around the corner and I'm locked in with the dadbod...starting to wonder if I'll ever be strong enough again to get back to single digit BF.

Sad thing is, I need to drop weight for my hernia surgery and yet....here I am spinning my wheels with my nutrition. I really need to get my shit together.

For a second, I knew you were talking about me! LOL I'm so in the same boat!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on April 22, 2016, 07:10:12 AM
You get it Merk. Just take a deep breath!

Or, you could just offer to restack the tires.....every day....for 3 months....I bet the weight would drop fast.... ;D
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on April 22, 2016, 09:04:14 AM
I'm a week late, but I'm so sorry to read about the loss of your Maya.  I truly feel for you.



Oh, and 405 lb shrugs?  Damn.  Isn't it funny how different leg press machines can feel so different than your usual one?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 22, 2016, 05:54:59 PM
04/22/16

Writing Music: The Acacia Strain - "Coma Witch" Album
Training Music: Drowning Pool "Desensitized" Album

Deadlifts
345x5x2 - +20 lbs, Easier than I was expecting

Seated Calf Raises
100x15x2 - +10 lbs

Reverse Wrist Curls
60x15 - Fail!

Deads are going well, I'm cautiously moving the weight up and so far the herns is taking it well :). I failed out on the wrist curls big time! I didn't have my training sheet with me so I totally forgot what I did the week before so I winged it a bit and was totally off the mark...sad thing is, I again forgot my training sheet at work. Fack! So my Monday work out might be interesting.

'tis the weekend.
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on April 22, 2016, 06:57:42 PM
Good stuff Merk!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 25, 2016, 05:26:46 PM
04/25/16

Writing Music: Bring out Bane
Training Music: Lamb of God - Shuffled

Military Press
175x5x2 - +10 lbs - Tough!!

Chin ups
+35x5x2 - +15 lbs - Tough

D-bell Press
90x7, 90x6 - +Reps - Not bad, tough

Triceps Extension
170x10, 170x8 - +10 lbs - Tough

Barbell Curl
110x5 - +5 lbs - Tough

Barbell Row
N/A

I got to the gym late so I missed out on the Barbell Rows...shame. I'm getting to the point where shit is getting tough as hell to push clean. So I might start pushing for more reps vs. more weight. Either way I'm making progress and that's all that matters. I was happy with the 175 lbs military press I have to admit, I'm excited that I'm getting closer to that coveted 205 lbs military press.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on April 26, 2016, 07:08:22 AM
Damn son, color me impressed. Great job on those 175 military presses.

The +35 chins are no joke either. :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 01, 2016, 07:39:45 PM
Damn son, color me impressed. Great job on those 175 military presses.

The +35 chins are no joke either. :thumbsup:

Thanks :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 01, 2016, 07:42:19 PM
04/27/16

Writing Music: Alice in Chains - "Dirt" album (Epic album, love it)
Training Music: Metallica Playlist from Spotify

Leg Press
404x5x2 - Herns was not playing nice so I kept it light

Hyper Extensions
+50x10x2 - Just wasn't into it

Barbell Shrugs
315x5x2 - Meh

Barbell Wrist Curls
120x15x2 - +5 lbs.

Standing Calf Raises
N/A

Again I got to the gym late so I was rushing and didn't complete my workout. I just wasn't into my training like I should have been, off day.

Shit happens, life moves on.

Diet has been in the shitter still and my weight has made it's way to 212....man it doesn't take me long to turn into a fat fuck! :doh:

I should write a book on how to get fat, I seem to be good at it.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 01, 2016, 07:43:57 PM
04/28/16

Writing Music: Metallica - Shuffled (Master of Puppets, And Justice for All, Kill 'em all, Ride the Lightning albums)
Training Music Wage War - "Blueprints" Album

Incline Bench
225x5x2 - +10 lbs, tough

Palms Down Cable Row
255x6x2 - +15 lbs, not bad

Military Press Machine (Palms in)
160x5x2 - +10 lbs, easy

Chin ups
N/A

Top Range Close Grip Bench
180x10x2 - +5 Good

Hammer Curls
55x5x2 - +5, Getting better.

I was late and had to skip the Chin ups, Diet still in the shitter
 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 01, 2016, 07:45:16 PM
04/29/16

Writing Music: Killswitch Engage - "Disarm the Descent" Album...Good stuff!
Training Music: Metallica- On Shuffle

Deadlift
355x5x2 - +10, Good

Standing Calf Raises
300x10x2 - meh

Reverse Wrist Curls
85x15x2 - +5 lbs, meh

I'm thinking of dropping the weight on the calf raises and the wrist curls. I'm feeling I'm not getting the range of motion I'd like with both. I'm feeling it where I need to, but I think there is too much momentum in certain areas of the lifts.

Deadlifts are climbing, the herns is taking it in stride so I'll keep doing what I'm doing.

Diet = shitter
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 01, 2016, 07:59:03 PM
I'll be back in the gym Tuesday.
 

Lisa Thursday.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 03, 2016, 05:32:57 PM
PR City!

05/03/16

Writing Music: DOWN - "DOWN II"
Training Music: Suicide Silence - "You Can't Stop Me"

Barbell Military Press
185x5x2 - +10 lbs, Not Bad. PR for weight and reps

Chin Ups
+45x5x2 - +10 lbs, Good. PR for weight and reps

D-Bell Press
100'sx5x2 - +10lbs, Tough, but solid

Barbell Row
245x5x2 - +10 lbs, Good.

Cable Triceps Extensions
175x10x2 - +5lbs, Tough

Barbell Curl
125x5- +15 lbs, Tough as shit. PR for weight and reps

Tough workout, but well worth it. I went into the gym feeling a positive excitement! I felt like I could take on anything. It was fantastic!...haven't had a workout like this in a long time.

Diet is tightening up, considering doing keto for the next few months just for fun.
 
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on May 03, 2016, 07:43:05 PM
Nice! Grats on the PR's!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 04, 2016, 05:20:12 PM
Nice! Grats on the PR's!

 Thanks Bando!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 04, 2016, 05:20:28 PM
05/04/16

Writing Music: The refrigerator
Training Music: After the Burial

Leg Press
680x7x2 - +2 reps, tough.

Back Extension
+60x10x2 - +10 lbs, still trying to get the hang of this.

Barbell Shrugs
365x5x2 - Garbage, not happy with the entire lift.

Standing Calf Raises
100kgx10x2 - Backed off on the weight and worked on full range of motion.

Barbell Wrist Curl
125x15, 125x10 - +5 lbs, terrible

I've had worse days, I've had better days. I did what needed to be done and moved on.

Diet, better today.
Title: Re: Merkley's guide to pretend lifting
Post by: Trev71 on May 04, 2016, 06:29:22 PM

D-Bell Press
100'sx5x2 - +10lbs, Tough, but solid


Breakin out the big boys...

Nice work !
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 04, 2016, 07:08:24 PM

D-Bell Press
100'sx5x2 - +10lbs, Tough, but solid


Breakin out the big boys...

Nice work !

Wait wut?

Big boys?

He's only 2/3 the way down the DB rack at our gym.

They go to 150.

He's got some work to do.

:D

:P

:)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 05, 2016, 05:27:01 PM
05/05/16

Writing Music: The sound of the click, click, click, as I write.
Training Music: Hellyeah/Suicide Silence

Incline Bench
225x5, 225x6 - +1 rep on the set. Tough as all shit

Cable Rows
260x5x2 - +5 lbs, Tough

Chin Ups
+25x6x2 - +1 rep, Tough

Close grip top end bench
185x10x2 - +5 lbs, Easy-ish

Hammer Curls
60x5, 55x5 - The first set was terrible, dropped 5 lbs for the second set...still terrible.

I'm beginning to think it's time for a deload week! I'm feeling busted up something fierce. Luckily my training protocol calls for a deload week next week...one more day.

In other news, diet is getting a little better, water intake is up.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on May 06, 2016, 02:03:33 PM
Damn Ronn. Some heavy lifting going on in here. Looks like you've earned that deload. Enjoy.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on May 06, 2016, 02:35:09 PM
Down 15lbs...sounds like the diet is working nicely!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 06, 2016, 11:01:36 PM
Didn't train today, I managed to pinch something in my neck that caused shooting pain throughout my traps and neck. Instead I went and got massage/chiro work tonight. Still feeling rough, but so much better.

 Sitting at 209, starting to drop a little
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on May 09, 2016, 09:40:52 AM
Dang, some heavy work going on in here lately.  Congrats on those PR's last week!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 12, 2016, 05:16:06 PM
Hey Everyone,

 I'm currently still on the mend from my neck from last Thursday so nothing to report in regards to gym progression.

 Though I have much news to report!

 A few weeks back I discovered a powerlifting/crossfit facility 5 min from my place. After emails back and forth with the owners, seeing the place, chatting with them, and much consideration I pulled the trigger and joined earlier this week. I've been dissatisfied with the gym I've been going to for some time, mainly because it has changed from being a hardcore gym to a pussified shadow of it's former self. The place is run by a different set of rules depending on what owner is on shift at the time and I'm just getting really tired of it, that and the common goal between them all to snuff out any serious lifter. Soon enough that place will be the next Planet Fitness.

 Oh! Leaving the best for last! NO ONE PICKS UP AFTER THEMSELVES!!!! (minus the serious lifters). Shits everywhere all the time....and it's getting worse.
 
 Moving on....

 At the beginning of the week I was given the opportunity to become a supervisor in a different department. At first I was completely reluctant and had no real intention of taking the job offer....that was until I was told my current position was being eliminated due to cut backs.

 So needless to say I've taken the position! I may not be the most thrilled about it, but all things considered it could have been far worse.

 Lastly, Mrs. M and I had to let go of an employee last week so I've been playing double duty of working my day job and then helping Mrs. M in the evenings, plus keeping on the house/cooking. Beginning of next week we have a new girl starting so that will relieve me of the duty on that end at least.

 Next week is going to be crazy! New job, new gym, new gym hours....new beginnings all the way around!

 Wish me luck :)

Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 12, 2016, 06:19:23 PM
Congrats on the new job.

Fuck you on the new gym.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 13, 2016, 06:03:05 AM
Congrats on the new job.

Fuck you on the new gym.

 Thanks!

 Of course you're welcome to join me at the new gym :P
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 13, 2016, 09:14:14 AM
Of course you're welcome to join me at the new gym :P

Link?  Deets?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 13, 2016, 08:45:41 PM
Radix performance centre, 427 Speers, Oakville. open gym membership is $100/month +tx
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 17, 2016, 07:19:29 AM
05/16/16

Writing Music: Sounds of the heater humming away
Training Music: Various Deathcore

Deadlift
60kg x 10
60kg x 10
100kg x 5
150kg x 3
180kg x 2
200kg x 1 Gym PR
202kg x 1 Gym PR
200kg x 1
180kg x 2
150kg x 5
150kg x 2
150kg x 5
100kg x 5
60kg x 5

- Done -


 Solid training session, best deadlift session to date. Though I'm curious, at what point did I get run over by a truck yesterday? Yeesh....
 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on May 17, 2016, 07:40:37 AM
Way to bang out some PR's Ronn!  :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on May 17, 2016, 09:16:35 AM
Huge deadlift session!  Nice.  Maybe someone got the license plate of that truck that ran over you.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 17, 2016, 05:03:20 PM
05/17/16

Writing Music: Various Metallica
Training Music: Suicide Silence/Chelseas Grin

OHP

45x10
65x10
90x10
110x5
135x5
155x5
185x3
205xFAIL -Improper setup, bailed.
205x1.5 - PR!!!!!!!!!
185x3
155x5
155x5
135x5
45x15

Ring Pull ups
BWx5x2

Shoulder Mobility work

 -Fin-

Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on May 18, 2016, 05:20:48 PM
Merk you always seem to be ridiculously busy! It's a feet that you train at all! Keep up the fight brother! You light the fire under my lazy ass!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 19, 2016, 09:35:14 PM
05/19/15

Bench
45x10x2
135x10
155x5
185x5
205x5
225x5
255x5 *
265x5 *
275x3 *
295x3 *
305x2 *

* In the slanger

Bench=Bullshit
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 21, 2016, 07:56:09 AM
The bullshit continues....

Squats
Barx5
Barx5
Barx10
135x5
185x3
235x3
285x3
305x0.....picked it up off the hooks and then set it down.

 Mobility work followed up with barbell rolling (think foam rolling but with a barbell and alot  more pain involved).

 My left hip was being quite bothersome and my ROM was really not where it needed to be due to. I suppose it doesn't help I haven't squatted in a couple of months....that and zero mobility work no stretching whatsoever.

 On a good note, the herns was good about everything :)

Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on May 21, 2016, 10:22:38 AM
It's always rough after a squat break.

How's the new gym?  Are you loving it?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 21, 2016, 01:38:04 PM
It's always rough after a squat break.

How's the new gym?  Are you loving it?

You better believe it....felt like I've never squatted before!

 The new gym is...ok, very crossfit/olympic weightlifting driven. I really feel out of place there.....I'll give it to the end of the month and see how I feel. 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on May 21, 2016, 10:39:10 PM
I haven't checked in for a while.  I was expecting to see some heavy squatting.  My squat is still safe I see  :nanana:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 22, 2016, 08:40:46 PM
Yes your squat is still safe...dead and OHP on the other hand....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 23, 2016, 06:59:43 PM
Merk you always seem to be ridiculously busy! It's a feet that you train at all! Keep up the fight brother! You light the fire under my lazy ass!!

 I'm busy?! Brother! You have kids!!!! and really young twins no less! How the hell do you find the time?! You're a Dad, Husband, work, train, PLUS work on yoga and your relentless pursuit of handstands everyday!

 I light a fire under your "lazy" ass?!

 I think it's the other way around!  8)
Title: Re: Merkley's guide to pretend lifting
Post by: XavierNusum on May 24, 2016, 03:06:40 PM
Merk you always seem to be ridiculously busy! It's a feet that you train at all! Keep up the fight brother! You light the fire under my lazy ass!!

 I'm busy?! Brother! You have kids!!!! and really young twins no less! How the hell do you find the time?! You're a Dad, Husband, work, train, PLUS work on yoga and your relentless pursuit of handstands everyday!

 I light a fire under your "lazy" ass?!

 I think it's the other way around!  8)

Just goes to show we all have plenty of flaming chainsaws to juggle so we can make excuses or lift heavy stuff! It's motivating as hell to see someone else choosing to lift heavy $h!t and makes me want to do the same! Let's get some!    :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 01, 2016, 05:46:48 PM
 I'm alive and well.

 Still doing the keto thing and it's been really good!

 Training has been happening. Though I've had to lighten things up since the diet, I just don't have the packing power I normally would have, that's ok though. Still pulling over 400 on the deads so I'm happy.
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on June 02, 2016, 06:57:19 AM
Hey Ronn glad to hear things are going well. How long do you plan on doing the keto thing?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 03, 2016, 06:15:56 AM
I was planning to run Keto 6-8 weeks but I may run it longer
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on June 03, 2016, 07:09:54 AM
I was planning to run Keto 6-8 weeks but I may run it longer

I just read this and it seems like that is a very high % of fat and too low for protein. Is that what you're basically following?


Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit.
Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sautéed in olive oil. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.



Also, I've been trying to stay really low on carbs for the past 4 weeks or so. Trying to keep around 35g per day. Yesterday I was just really lethargic and went out and splurged ( only for 1 meal though ) and felt better after. My energy overall has been lower and having a harder time getting through my workouts. Does this sound about typical for a low carb diet?


Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 04, 2016, 07:24:18 AM
I was planning to run Keto 6-8 weeks but I may run it longer

I just read this and it seems like that is a very high % of fat and too low for protein. Is that what you're basically following?


Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit.
Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sautéed in olive oil. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.



Also, I've been trying to stay really low on carbs for the past 4 weeks or so. Trying to keep around 35g per day. Yesterday I was just really lethargic and went out and splurged ( only for 1 meal though ) and felt better after. My energy overall has been lower and having a harder time getting through my workouts. Does this sound about typical for a low carb diet?

Yep, that's it in a nutshell.

 To complicate matters I high days/low days (think carb cycling but with fat!) Some days I eat 1900 cals other days I'm between 2300-2500 cals.

Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on June 06, 2016, 07:07:17 AM
I was planning to run Keto 6-8 weeks but I may run it longer

I just read this and it seems like that is a very high % of fat and too low for protein. Is that what you're basically following?


Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (breads, pastas, cereals), starch (potatoes, beans, legumes) or fruit.
Dark green and leafy is always the best choice. Most of your meals should be a protein with vegetables, and an extra side of fat. Chicken breast basted in olive oil, with broccoli and cheese. Steak topped with a knob of butter, and a side of spinach sautéed in olive oil. If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or peanut butter to curb your appetite.



Also, I've been trying to stay really low on carbs for the past 4 weeks or so. Trying to keep around 35g per day. Yesterday I was just really lethargic and went out and splurged ( only for 1 meal though ) and felt better after. My energy overall has been lower and having a harder time getting through my workouts. Does this sound about typical for a low carb diet?

Yep, that's it in a nutshell.

 To complicate matters I high days/low days (think carb cycling but with fat!) Some days I eat 1900 cals other days I'm between 2300-2500 cals.

 :banghead:  <---- That's how I'm feeling about this whole diet right now. Yesterday I ate around 12 g carbs all day. Today I ate about 23g so far, but today is a lifting day.

I feel like I'll never get to my goal because I just get so tired of eating only healthy stuff and can't indulge. :dunno:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 06, 2016, 06:35:32 PM
Lol, oddly it hasn't bothered me yet. I make room for a beer when I want one, go out for dinner with no issues. I've been enjoying it a lot actually
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on June 06, 2016, 06:52:59 PM
I've been making Thursday my chest day. I go out for wings and fries but still avoid the beer. It's actually only a cheat meal since I eat strict the rest of the day. Lol
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 15, 2016, 06:48:15 PM
Ok,

 The past couple of weeks have been filled with keto, training, and work....period.

 Keto= No issues whatsoever, though I did have carbs this past weekend. I was curious the turnout...not good to say the least.

 Training= DUP training at the moment, fucking hell it's alot more volume than I'm used to.

 Work= Settled into the new/old position no problem. But it keeps me busy.

 Weight is up, strength is up, and I'm cutting...

 wait, wut?  :S

 I don't ask questions anymore.
Title: Re: Merkley's guide to pretend lifting
Post by: ljimd on June 16, 2016, 04:33:43 PM
Heavy training on keto - your balls are bigger'n mine.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 18, 2016, 07:45:31 AM
Heavy training on keto - your balls are bigger'n mine.

 LOL!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 21, 2016, 09:54:38 AM
Quick update

 Training is going ok, but lately nothing is feeling right. I cannot explain it really, it's like I'm out of my groove with all my lifts....like I've never done them before.

 Strange.

 Diet is going ok, nothing special.
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on June 21, 2016, 10:55:33 AM
Maybe it's just the diet, Merks.  Or maybe you need a vacation.  I know I do.  It's Summer now, and I just want to play!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 01, 2016, 06:29:18 PM
Training is currently running swimmingly.

 I've grown tired of trying new training techniques and diets. So I've returned to training I've had success with as well as eating in a way that complements my training.

 I'm working on 5/3/1 (I've just finished week 2) My diet has had the addition of steady carbs and overall more calories. Of course my bodies response to this has been to blow the fuck up. I've returned to 220 within the past few weeks from 202-205. I added back the carbs because I was constantly pooping out part way through workouts. I just didn't have the stamina to train the way I like.

 Just so there is understanding. I added 100 carbs a day from the baseline 50 I had an allowance for and bumped up my calories from 2300 on high days to 2500.

 Moving forward...

 I won't bore you with all the training details, but I've hit a deadlift rep PR of 365 for 8. I recall I time when I hit a 365 deadlift as a full out PR not all that long ago. So I'm quite content with this. Also my bench has since vast improvement, hitting a 220 bench for 15 on my top set. Finally my OHP has seen a 165x10 on my top set.

 I've also been working on bodyweight stuff as well. I've added in 10 sets of pull ups on the end of my OHP days. I've done this the past couple of weeks with great success (minus my left elbow wanting to die). There will be core assistance work added as well in the coming weeks.

 Oh! and my squats are....hanging in there, lol.

Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 01, 2016, 10:59:39 PM
Sounds good that you're moving in the right direction Ronn!
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on July 05, 2016, 09:44:20 AM
I won't bore you with all the training details, but I've hit a deadlift rep PR of 365 for 8. I recall I time when I hit a 365 deadlift as a full out PR not all that long ago. So I'm quite content with this. Also my bench has since vast improvement, hitting a 220 bench for 15 on my top set. Finally my OHP has seen a 165x10 on my top set.

Crickeys!  165x10 OHP?!  Good stuff. 

Of course 365x8 DL and 220x15 bench are pretty darn nice too!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 12, 2016, 05:21:03 PM
An update from last weeks training

 OHP 175x8
 Bench 235x15
 Deadlift 385x7 (beltless)
 Squat 300x7


 Fairly happy with the progress, little sad that this week is a deload. I was really making some progress! But this gives me a chance to rest up and focus on my next mesocycle. I even thought about testing my maxes out this week just to see where I'm at....I may just end up doing that.

We'll see.

 Currently holding at 220-225. So much for 160 this summer, so much for surgery, so much for competing in 165, so much for....good night sweet prince.




 
 
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on July 12, 2016, 09:07:09 PM

 Currently holding at 220-225. So much for 160 this summer

Missed it by that much! ;D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 13, 2016, 08:44:44 PM
Today marks a very special day.

 I finally hit a 500 lbs deadlift! (I really wish I had a video for it, but it was either a video or listen to music to get my amped....music won hands down).

 This was supposed to be a deload week but I felt like lifting heavy and luckily for me it worked in my favor.

 500

 600

  :o :o :o
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on July 13, 2016, 09:28:44 PM
Nice.  Congrats.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 13, 2016, 10:47:27 PM
Today marks a very special day.

 I finally hit a 500 lbs deadlift! (I really wish I had a video for it, but it was either a video or listen to music to get my amped....music won hands down).

 This was supposed to be a deload week but I felt like lifting heavy and luckily for me it worked in my favor.

 500

 600

  :o :o :o

Pretty sweet pr and milestone Merk!  :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 16, 2016, 01:03:18 PM
305x1 on bench with a video. (video is on my IG account)

 That's a PR.

 Time for that 315.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 18, 2016, 05:20:56 PM
160x12 on OHP today
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on July 19, 2016, 08:23:49 AM
305x1 on bench with a video. (video is on my IG account)

 That's a PR.

Congrats.  :clap:
Title: Re: Merkley's guide to pretend lifting
Post by: Trev71 on July 19, 2016, 02:10:09 PM
I finally hit a 500 lbs deadlift! (I really wish I had a video for it, but it was either a video or listen to music to get my amped....music won hands down).

Awesome, 500 is on my bucket list as well :)

Great work...
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 22, 2016, 05:37:44 PM
Trained on Monday.....that's it so far.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 10, 2016, 07:56:07 AM
Morning Everyone!

 I've had family in from Spain this past month so I haven't really taken the time to open up my laptop and post anything. Though right now it's quiet and everyone is still asleep so what a better time.

 Training had been going well, lifts are up and moving forward :)

 Work is work and lately work has sucked. Having to babysit fully grown men isn't something I do well, I have zero tolerance for stupid and they seem to do stupid well.

 Currently on vacation (staycation) Been keeping myself busy with zip lining, swimming, hiking, training, pooping, and video games! Hurray!

And drinking...there had been that too.

I just wrapped up my second mesocycle of 531. Things are wrappng up pretty good. This week is my deload week but instead I'm using it for 1RM max benchmarking.

 I managed a 235x1 on OHP on Monday (video up on my IG account) Today I'll be heading to the gym to work on deads, we'll see how that goes.
Title: Re: Merkley's guide to pretend lifting
Post by: Trev71 on August 10, 2016, 11:56:29 AM

I just wrapped up my second mesocycle of 531. Things are wrappng up pretty good. This week is my deload week but instead I'm using it for 1RM max benchmarking.

 I managed a 235x1 on OHP on Monday (video up on my IG account) Today I'll be heading to the gym to work on deads, we'll see how that goes.

Nice work on the OHP.

Second cycle, so your still very early in the 5/3/1 game.  I ended up just doing deloads every other cycle myself instead of every one, that worked well for me.

Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on August 10, 2016, 03:13:21 PM
Damn Ronn, all kinds of heavy ass work going on in here. Congrats on the PR's. Enjoy the 531.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 11, 2016, 09:50:32 AM
Deads didn't go as planned. Worked my way up to 500 and when pulling I heard a pop noise followed by what felt like the worst muscle cramp ever in my left oblique

 Needless to say my training ended right there.

 Today my whole left side is sore and tender, Seems a little swollen.

 So I may just call it a week right here...or I may try some light bench work today.... We shall see.

Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on August 11, 2016, 01:18:34 PM
Deads didn't go as planned. Worked my way up to 500 and when pulling I heard a pop noise followed by what felt like the worst muscle cramp ever in my left oblique

 Needless to say my training ended right there.

 Today my whole left side is sore and tender, Seems a little swollen.

 So I may just call it a week right here...or I may try some light bench work today.... We shall see.

Always sucks when something like that happens. Hope it's nothing real bad. I'd say try some light bench work and let your body dictate how much or little you do.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 20, 2016, 10:32:25 AM
Morning Everyone,

 I haven't trained since my oblique issue. The swelling is gone, as is the pain. Though I've taken additional time off since the pain stopped for safety precautions.

 I'm now currently deciding if I want to do another mesocycle with 531 or something a little different. I find that I spend more time doing higher rep work and spend less time working with weight that is closer to my 1 rep max. Meaning, benching 235x15 is great and all but I feel there needs to be some work done closer to the 265-280 mark to get my body used to working with heavier weight if I weight to get past the 305 mark.

 Make sense?

 I remember talking with John at my last meet and he was telling me he felt the 1 rep max estimation given by 531 doesn't carry over well from the actual weight and rep scheme used during training.

 I tend to agree.

 This isn't to say 531 doesn't work, shit works and it works well. But it does have that draw back.....

 I also don't want to be caught in the cycle of doing triples, doubles, and singles all the time either. There tends to be less work under the bar with this style of training and it's easy to run into form break down.

 We all know where that leads...

 

 Some food for thought

 
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on August 20, 2016, 12:03:00 PM
Well I guess I better jump in on this one...considering you are pretty much my neighbour geographically. I have a trailer in Ignace and spend a ton of time up there in the summers.
Do you train in a gym in Dryden or do you have a home setup?
Anyway IN!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on August 20, 2016, 01:00:31 PM
Morning Everyone,

 I haven't trained since my oblique issue. The swelling is gone, as is the pain. Though I've taken additional time off since the pain stopped for safety precautions.

 I'm now currently deciding if I want to do another mesocycle with 531 or something a little different. I find that I spend more time doing higher rep work and spend less time working with weight that is closer to my 1 rep max. Meaning, benching 235x15 is great and all but I feel there needs to be some work done closer to the 265-280 mark to get my body used to working with heavier weight if I weight to get past the 305 mark.

 Make sense?

 I remember talking with John at my last meet and he was telling me he felt the 1 rep max estimation given by 531 doesn't carry over well from the actual weight and rep scheme used during training.

 I tend to agree.

 This isn't to say 531 doesn't work, shit works and it works well. But it does have that draw back.....

 I also don't want to be caught in the cycle of doing triples, doubles, and singles all the time either. There tends to be less work under the bar with this style of training and it's easy to run into form break down.

 We all know where that leads...

 

 Some food for thought

 

Merk, here's what I do with the blackironbeast 531 template. 1 cycle I do the bbb 5x10 at 60%, next cycle I change to bbb 5x5 at 80% and the third I switch to bbb 5x3 at 90%. Then repeat. Since I'm adding to the numbers each cycle (5 upper, 10 lower) by the time I get back to the cycle that's 5x10 at 60% it's gone up a good amount. I'm also using the less boring template so basically I'm hitting each compound group twice in a week.

After my session on Friday I was wiped out but quickly recovered that afternoon and felt pretty good. So it was 3+ on squats and the BBB was deadz at 5x5 80%. Rest breaks go up from 3 mins to 4-5 between deadz sets. When I switch to 90% the rest breaks go up to 5-6. Takes a bit longer but it's only for 1 cycle then I'm back to 5x10 with 90 second rest breaks.

Something to think about.
Title: Re: Merkley's guide to pretend lifting
Post by: John on August 20, 2016, 05:03:50 PM
Can always join me with Canditos 6 week program and put some hair on your chest  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on August 20, 2016, 06:29:19 PM
Can always join me with Canditos 6 week program and put some hair on your chest  ;D

Some of us have enough hair on our chest that we have to get the weed wacker out once a month.....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 21, 2016, 10:39:19 AM
Well I guess I better jump in on this one...considering you are pretty much my neighbour geographically. I have a trailer in Ignace and spend a ton of time up there in the summers.
Do you train in a gym in Dryden or do you have a home setup?
Anyway IN!


 That's awesome you have a trailer in Ignace, my Dad lives there. When I was in Dryden (it's been 10 years since I lived there...currently live a stone throw from FLEX and Lisa in the GTA) I trained at the rec complex...at the time the facility worked for me since I was more interested in hypertrophy work. I believe if I were to ever return to my stomping grounds I would end up having a home set up or moving to T-Bizzle and training at a complex there (I've been to a few when visiting friends and I have to admit I'm rather impressed with some of the places I've been....names I cannot recall though).

 Thanks for stopping by!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 21, 2016, 10:42:07 AM
Morning Everyone,

 I haven't trained since my oblique issue. The swelling is gone, as is the pain. Though I've taken additional time off since the pain stopped for safety precautions.

 I'm now currently deciding if I want to do another mesocycle with 531 or something a little different. I find that I spend more time doing higher rep work and spend less time working with weight that is closer to my 1 rep max. Meaning, benching 235x15 is great and all but I feel there needs to be some work done closer to the 265-280 mark to get my body used to working with heavier weight if I weight to get past the 305 mark.

 Make sense?

 I remember talking with John at my last meet and he was telling me he felt the 1 rep max estimation given by 531 doesn't carry over well from the actual weight and rep scheme used during training.

 I tend to agree.

 This isn't to say 531 doesn't work, shit works and it works well. But it does have that draw back.....

 I also don't want to be caught in the cycle of doing triples, doubles, and singles all the time either. There tends to be less work under the bar with this style of training and it's easy to run into form break down.

 We all know where that leads...

 

 Some food for thought

 

Merk, here's what I do with the blackironbeast 531 template. 1 cycle I do the bbb 5x10 at 60%, next cycle I change to bbb 5x5 at 80% and the third I switch to bbb 5x3 at 90%. Then repeat. Since I'm adding to the numbers each cycle (5 upper, 10 lower) by the time I get back to the cycle that's 5x10 at 60% it's gone up a good amount. I'm also using the less boring template so basically I'm hitting each compound group twice in a week.

After my session on Friday I was wiped out but quickly recovered that afternoon and felt pretty good. So it was 3+ on squats and the BBB was deadz at 5x5 80%. Rest breaks go up from 3 mins to 4-5 between deadz sets. When I switch to 90% the rest breaks go up to 5-6. Takes a bit longer but it's only for 1 cycle then I'm back to 5x10 with 90 second rest breaks.

Something to think about.

 I'll take a look into the blackironbeast 531 template, looks solid :))

 Thanks so much for the information!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 21, 2016, 10:55:12 AM
Can always join me with Canditos 6 week program and put some hair on your chest  ;D

Oh man!!! I tried Canditos training prior (I think we talked about it actually at the meet in Buffalo). That's some tough stuff I'll tell ya! That and DUP work. I've taken a couple runs at both Canditos training and DUP for that matter and find they both wipe the floor with me. Now I don't know if it's the lack of conditioning and that I haven't put in enough time to adapt to that style of training regime or if I'm using too heavy of a load right off the bat and it over shoots my MRV (maximum recovery volume)....or all the above.


 Maybe it's time to take another run at it, though working with much lighter weight until I feel comfortable with it and then start stacking on the weight.

 
 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 29, 2016, 12:47:19 PM
Hey Everyone,

 My hiatus from the gym continues....








































 That is all...
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 20, 2016, 06:36:18 PM
30 days now and no gym work (minus a bench session last week...but it didn't count)

 I'm in a funk, a bad one at that.

 Long story short, Mrs. M isn't well, my job is beating the fuck outta me physically and mentally, major family issues, and internal demons that aren't making things easy.

 I feel lost, broken, aged, and mortal.

 
Title: Re: Merkley's guide to pretend lifting
Post by: reduni on September 20, 2016, 07:19:03 PM
It certainly sucks being injured and I hate having to pause training when I'm in the groove. Once I stop inertia takes over and it takes a bit to get in the gym again. Once I'm back in though all is good. Still better to rest and repair and start back up fully healed.

Hopefully you'll be well soon and get back in the gym. I'm sure that will help sort out everything else too.


Richard
Title: Re: Merkley's guide to pretend lifting
Post by: Trev71 on September 20, 2016, 09:59:44 PM
30 days now and no gym work (minus a bench session last week...but it didn't count)

 I'm in a funk, a bad one at that.

 Long story short, Mrs. M isn't well, my job is beating the fuck outta me physically and mentally, major family issues, and internal demons that aren't making things easy.

 I feel lost, broken, aged, and mortal.

Make time and get in a training session.

Schedule it, get it in... it needs to become habit again... 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on September 21, 2016, 07:46:35 AM
30 days now and no gym work (minus a bench session last week...but it didn't count)

 I'm in a funk, a bad one at that.

 Long story short, Mrs. M isn't well, my job is beating the fuck outta me physically and mentally, major family issues, and internal demons that aren't making things easy.

 I feel lost, broken, aged, and mortal.

Hang in there Merk!
These life events always suck while it's happening.
Stay the course, get some lifting in and try and look at the positive.
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on October 01, 2016, 07:40:37 PM
30 days now and no gym work (minus a bench session last week...but it didn't count)

 I'm in a funk, a bad one at that.

 Long story short, Mrs. M isn't well, my job is beating the fuck outta me physically and mentally, major family issues, and internal demons that aren't making things easy.

 I feel lost, broken, aged, and mortal.

Hey Merk, I've been a bit absent myself and only just saw this.  I hope things are looking up.  Hang in there.  Best to Mrs M from both of us. 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on October 01, 2016, 07:42:53 PM
I feel lost, broken, aged, and mortal.

Sorta feeling a bit like that myself.

Maybe we need a driveway deadlift session???
Title: Re: Merkley's guide to pretend lifting
Post by: sakustoms on October 01, 2016, 08:01:27 PM
Ronn, sorry to hear about the shit life is throwing at you. Hope things turn around soon, and I hope the Mrs. gets better soon.

I took 6 weeks off back in 2014 for a lower back injury and it took everything I had to get my ass back in the gym. You're time is coming brother.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 07, 2016, 04:43:31 PM
Hey Everyone,

 So Mrs.M's issues continue....we've exhausted many options, and finances trying to get her back to good health...however we are still at a real stand still with whats going on.

 Work things have been on the up this past week. The work has been coming in so at least I'm making hours, whew. Though I have a feeling next week will drop off again.

 I cannot wait for the snow to start dropping, bring on the plowing. I could use the money right about now. Right now I have the salter in the shop being rebuilt since the doorknobs that were  to get it summer prepped (washed and oiled) didn't and everything rusted itself fuckin' solid. Plus I need to order a new spring for one of my blades (plow blade)

 (I do snow plow during the winter if you couldn't tell, and it pays a fuck load more than what I make with my main job)

 Weight is holding at 215....

 Training is back into full-ish swing. I squatted for the first time in....satan only knows how long and managed 345, meh! I'll take it. The goal this winter is to start getting more familiar with wraps and see if I crest over 500. Bench is sitting around 285-300 still so no complaints there, OHP is 205, and I'm doing deads tonight so we'll see how that goes.

 I haven't done deads since my tear....little nervous.

 I'm not following any official program at the moment. Kinda winging it at the moment and enjoying it. I'm just keeping to the heavy day/ light day idea. Meaning I train everything twice a week, one day strength, one day hypertrophy. Arms are being trained closer to 3/4 times a week (yeah I'm actually training arms) and going from there.

 I'm considering writing something out for myself if I find this idea to work.

 I've gotten the idea from earlier training programs and recent reads from RPStrength.


 Trying to eat around 3100 cals a days, bit of a deficit but I'm still on the "losing weight" wagon.....and fuck I'm terrible at it, lol.

 To all my Canajuns, Happy Thanksgiving Weekend.

 Cheers

 ~R
 

 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 08, 2016, 09:50:08 AM
Good thoughts to the Mrs and hope everything resolves!

Some might cuss me out but here's hoping an extremely snowy winter for you Ronn!
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on October 08, 2016, 11:45:38 AM
Geez, Ronn, that's rough.  If there's anything we can do, just call.

Farmer's Almanac says we are in for a cold wet snowy winter, so get your coffee thermos ready!  I think you'll be busy this year!

Happy Thanksgiving.  My oven is broken, so it's a crockpot Thanksgiving here.  That sounds like a Peanuts TV special, "It's a Crockpot Thanksgiving, Charlie Brown" lol...

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 08, 2016, 05:24:30 PM
Good thoughts to the Mrs and hope everything resolves!

Some might cuss me out but here's hoping an extremely snowy winter for you Ronn!

 Thanks! I have a feeling resolution will take a year or more, non surgical options at least. Surgery could...take potentially a lot longer to fix, were in between a rock and a hard place. Though I feel there is a lot of positive that is coming from this (I'd try and explain but I'd be here awhile).

 I'm sure I'll be cussing somewhere along the way this winter if it happens to be bad, though I'll be cussing a lot more if it isn't bad.

Geez, Ronn, that's rough.  If there's anything we can do, just call.

Farmer's Almanac says we are in for a cold wet snowy winter, so get your coffee thermos ready!  I think you'll be busy this year!

Happy Thanksgiving.  My oven is broken, so it's a crockpot Thanksgiving here.  That sounds like a Peanuts TV special, "It's a Crockpot Thanksgiving, Charlie Brown" lol...



 Thanks so much Lisa!!! That means so much :) I suppose I should give you guys a call and see about getting together, it's been way too long.

 A broken oven on Thanksgiving?!  :o That's a bummer, though some epic things can be made with the crockpot!....and BBQ  8)

 Mrs.M and I aren't too sure just what were doing this year for Thanksgiving....personally I just couldn't give a damn. I think a pre-made, throw into the oven, thing from whole foods might do the trick....that and getting drunk.

 I hope the farmers almanac is right.....and suddenly I want to go watch some Peanuts Holiday specials, that or Planes, Trains, and Automobiles.

 That gives me another idea!

 We can go to Denny's for Thanksgiving!!! YAY!

  :S

 No....Mrs. M would have my hide for the idea.

 Anyways! Have fun this weekend :) May it be filled with awesome food, good company, awesome tv, and of course an endless supply of beer
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 08, 2016, 05:25:58 PM
 I failed to mention....I deadlifted 418 yesterday, I was going to shoot for 440-450 but decided to not press my luck.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 11, 2016, 11:13:17 PM
Bench day

 Worked up to 265 for a few singles and then I dropped down to 225 for 3 sets of 5. After that I worked on back hypertrophy stuff....and arms, cannot forget arms.

 Nothing too new to report.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on October 12, 2016, 08:45:42 AM
Nice to see you posting again man. Sounds like you are having a rough go with the special lady. Wishing you all the best. My wifey has been through hell and back with her health as well and it's very hard and frustrating.
Happy belated Thanksgiving and great job on the work you have been getting in at the gym. Might snow in the Bay today...
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 12, 2016, 07:33:55 PM
Nice to see you posting again man. Sounds like you are having a rough go with the special lady. Wishing you all the best. My wifey has been through hell and back with her health as well and it's very hard and frustrating.
Happy belated Thanksgiving and great job on the work you have been getting in at the gym. Might snow in the Bay today...

 Thanks Shawn! yeah it's been trying to say the least. But things are moving forward, in small increments, but moving in the right direction regardless. So there is hope.

 Happy belated Thanksgiving to you as well :)) Hope you and yours had a great weekend.

 It's kinda hard to not be "powerlifting" at the moment. But at the same time liberating being free to do whatever the fuck I want as I see fit....knowing me it'll pass soon and I'll wrap myself into a program.

 My Dad was saying he got snow in Ignace last weekend, a couple of inches but it fucked off shortly thereafter. I have a cop buddy that is working on a reserve up north and he sent some pics....holy snow! In the meantime, we hear in the south had a nice 22 degrees and sun!  8) 8) 8)

Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on October 12, 2016, 08:54:02 PM
Nice to see you posting again man. Sounds like you are having a rough go with the special lady. Wishing you all the best. My wifey has been through hell and back with her health as well and it's very hard and frustrating.
Happy belated Thanksgiving and great job on the work you have been getting in at the gym. Might snow in the Bay today...

 Thanks Shawn! yeah it's been trying to say the least. But things are moving forward, in small increments, but moving in the right direction regardless. So there is hope.

 Happy belated Thanksgiving to you as well :)) Hope you and yours had a great weekend.

 It's kinda hard to not be "powerlifting" at the moment. But at the same time liberating being free to do whatever the fuck I want as I see fit....knowing me it'll pass soon and I'll wrap myself into a program.

 My Dad was saying he got snow in Ignace last weekend, a couple of inches but it fucked off shortly thereafter. I have a cop buddy that is working on a reserve up north and he sent some pics....holy snow! In the meantime, we hear in the south had a nice 22 degrees and sun!  8) 8) 8)

Keep the chin and good attitude up Merk  :) One day you'll look back and realized it made you stronger mentally even though it's draining right now.

In all honesty, just hitting the iron however you want is good therapy. You don't have to be on a program to lift and reap the benefits.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on October 12, 2016, 09:25:20 PM
Ya saw that snow in Ignace...mirin that southern 22 degrees!
Nothing wrong with winging the training right now..fact is you are training. Keep getting it dun!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 15, 2016, 10:59:44 AM
 It's been a rough few days and didn't get training in. I wanted to go today and get some squats in at the very least but Mrs. M has 3 apts today which makes getting into the gym before the 1pm closing time difficult. However, I'll see if I can get in and get some work done.

 I may go tomorrow if I can convince one of the coaches to come train with me (they are closed on Sundays). Then I can at least get some heavy back work in.

 By the way, this "liberating" feeling I've had being free to train however I want has seriously worn off. Time to find something to jump into.
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on October 15, 2016, 07:01:33 PM
Hope things improve soon - hugs to the gorgeous Mrs M! 

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 18, 2016, 09:10:36 PM
Thanks Lisa :)))
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 18, 2016, 09:19:43 PM
Last week was a write off for the gym minus the chest and back day I did.

 This week so far is proving to be no different for the most part. Last night I had to take my furbaby to the vets to get stitches out of her toe and I received her results from her biopsy

No cancer (whew)

Today I had an optometrists apt after work, I managed to squeeze in a technical bench workout after (6x10@135) mind you. It was interesting navigating around after getting the drops that dialate your pupils.

I was blind as fuck and looked like I was on drugs! lol

 Managed a full 4 days of tracking my food, so there's a plus :)
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on October 19, 2016, 09:03:07 AM
Glad to hear the biopsy came back good. Haha trying to do anything after those eye drops is horrible. Great job on the diet!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 22, 2016, 02:39:43 PM
Another week gone to hell.

 This week was full of hell on earth from work, pressure migraines, apts for both myself and Mrs. M.

 We all know what that means...

 No gym (minus the dinky bench session this week.)

 Oh well.

 I'm currently scoping out a new gym, I may go today after picking out a new set of glasses. The gym I currently go to, as awesome as it is, is becoming congested. I have a hard time finding a spot to do just about anything. I'm either overrun by Olympic weightlifters (that tend to be pompus assholes because they are a competitive team and are coached by some ass monkey that was someone special in the sport back in the cretaceous period) on the platform area for deadlifting/weightlifting, fussing with the crossfitters that overrun the entire row of squat racks and the middle of the gym with deadlifting, etc, and then I have the personal trainers that use up the section for the bench press (the only bench we have tends to be sat on by just about anyone resting...that includes the personal trainers at times).

 When I first started I didn't have too much of a hard time finding a little nook to do what I had to do and bugger off. But lately...it's been bad. For instance I was almost taken out while OHP'ing by some crossfitter that decided to start kipping RIGHT next to me....by right next to me, I mean the bastard missed the end of the bar by about an inch as he was flailing around like a fish having a seizure trying to do this kipping shit! THERE WAS ROOM ELSEWHERE!!! But no, no he had to be an idiot and train RIGHT THERE! RIGHT NEXT TO ME! I mean seriously no fuckin' common sense at all.

 I hate crossfitters......also I have just as much discontent for east Oakville motherfucks (rich, pompous arsepicks) and unfortunately for me the entire gym is filled with east Oakville crossfitters/weightlifters.

 Fuck my life.

 Anyways, it's time to move on to what hopefully is a greener pasture.

 Worst case, I go back to World Gym....uggh! Scratch that, I'll pass.

  :o

 Moving on,

 Diet has been on track all week and I'm down a couple of lbs. Not too bad for eating over 3000 cals a day, here I thought I would have been closer to my maintenance at that much food vs losing weight. I'll take it! In fact, if I continue to lose weight eating this much I very well might bump things up a bit and see how it goes, see where my actual maintenance is and start to cut down from there.

 Still unsure about what training protocol I want to try out next...hopefully I can figure that out this weekend.

 Anyways, I've had enough of writing.

 Ciao

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on October 29, 2016, 03:46:33 PM
Made it to the gym a couple times this past week. I managed a chest and back workout.

 Nothing to really write home about.

 Work and apts are still nuts, but there looks to be some slow down to both coming up. Hopefully I can dedicate more time to training at that point.

 Diet is holding up, 2 weeks now.

Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on October 29, 2016, 03:56:26 PM
Glad you are finding a bit of time to train amongst the madness.  Great job on the diet, at least that's one variable you can control.
Title: Re: Merkley's guide to pretend lifting
Post by: Andrew on October 30, 2016, 11:52:46 AM
Id be looking for a new gym too. That place sounds like a fucking zoo. Good luck on finding greener pastures
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 01, 2016, 08:34:04 PM
Did bench last night, could have been worse I suppose

Bench:

Barx10
135x5
185x5
225x5
275x1
275x1
285x1
225x5
225x5
225x5
135x10
135x10
135x10
135x10

Tri Pulldown

80x10x4

Out

 It was to the point. Tonight has been a write off, I'm fighting something off and it's bad. I struggled through work and crashed as soon I got home. I've slept the past 3 hours or so and I'm grabbing a couple of books from the net, some food, write on here, and then back to bed.

 Hopefully I can fend off whatever the fuck is trying to invade my system.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 03, 2016, 10:29:03 AM
Yesterday I was left with a low grade fever all day (of course I was at work). By night fall it had taken it's toll and I was completely wiped.

 So what do I do?

 Go to the gym! (ooooooh priorities)

 I managed some back

Seated Cable row

80x15
100x15
100x15
100x15
100x15
100x15

Lat Pulldown

100x10
120x10
150x10
220x5
220x5
220x5
150x10
150x10
150x10
150x10
150x10

Going to the gym last night was the worst idea ever! But it is what it is....today I'm at home trying to recover from this cold or flu or whatever the fuck it is.

Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on November 03, 2016, 12:28:06 PM
Lotsa back volume there Merk. Hope you get to feeling better soon!
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on November 03, 2016, 03:53:43 PM
Solid bench and back work Merk, hope the Ebola cures up!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on November 05, 2016, 05:29:10 PM
Thanks guys.

 Still have the ebolas.....Hopefully it'll be gone by Monday so I can get back to training.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on November 05, 2016, 06:56:23 PM
Thanks guys.

 Still have the ebolas.....Hopefully it'll be gone by Monday so I can get back to training.

Hopefully you're getting some rest this weekend to clear up what you have.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on December 27, 2016, 01:19:46 PM
I'm still alive...

 Haven't really trained since November-ish. Mrs. M has gotten worse so a lot of my time has been really taken up with taking care of her. It doesn't help I'm plowing at night and then working during the day.

 Needless to day my sleep pattern is all kinds of fucked.

 Though I have good news.

 I started a new gym!

Yup....

 You're all reading this going "WTF? didn't you just say that Mrs. M has gotten worse and that a lot of your time has been taken up taking care of her?!"

 I did, however....


 There is always time, you just need to adjust things  8)

 My biggest hang up with the performance place was the hours they are open (7am-9pm M-F, Saturday was 7am-12pm, Sunday closed) plus the distance....and price. So I managed to find a gym 2 blocks from my place. So that cuts down on drive time PLUS they set me up with being able to get in (via FOB) at 4 am and being able to train until 10 pm (perhaps later if I ask) AAAANNND they are open on the holidays (via FOB)

 I'm allowed to use chalk... :o

 Might I add...for half the damned price.

 Time to start working on some Hypertrophy cycles.

 Wish me luck

Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on December 28, 2016, 09:01:41 PM
Good to hear an update, new gym sounds solid. Better price, location and hours...not to mention chalk! Looking forward to some training!
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on December 31, 2016, 11:56:59 PM
Hoping everything is okay with you and Mrs M.  Happy New Year to you both!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on January 08, 2017, 07:31:19 AM
Hoping everything is okay with you and Mrs M.  Happy New Year to you both!

 Thanks Lisa, sorry for the late reply. I've tried a few times to reply....but was forced to abandon the replies for one reason or another.

 In any case, belated Merry Christmas/Happy New Year to both you and Flex.  :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on January 08, 2017, 08:30:53 AM
Ok, so let's give this another go shall we?


 I haven't trained at all since early November (I believe the 5th if memory serves me correctly). You all know why (and for those that don't please go through the last few pages of my journal) and man has it sucked to not do a damned thing.

 Well I managed to make it to my new gym a couple times this week. Very quiet place, virtually empty....I love it.  ;D

 What I didn't love however was how I was crippled as fuck after doing squats with 135 for 2 sets of 5.....sweet baby satan was that brutal!! Like we're talking death grip on the sink and tub to sit on the toilet bad. It makes me either never want to squat again or never stop squatting.

 I much prefer the latter of the two options. Not realistic of course but it's a nice wishful thought  ;D

  My legs managed to clear up by yesterday so I made another go of the gym and much to my surprise I added 50 lbs to my squat for 2 sets of 5 with no pain whatsoever. I'm happy to report that sitting on the throne this morning was nothing different than any other day. Hurray!

 To into further detail, I did bench both those days as well as lat pulldowns. Bench consisted of 135x5x2 on the first day, and like squats I managed a 50 lbs increase to 185x5, 185x7. Unlike squats I had zero DOMS from either time I benched. As far as the lat pulldowns...100x5x2 for the first session and 150x5x2 on my second session. No different than bench, zero DOMS both training sessions.

 I predict it'll take me the better part of 60-90 days before I get into anything heavy. This time gives me the opportunity to work on technique. I feel somewhere along the way my form has taken a dump and it needs sharpening. My main focus is squatting. I haven't really squatted since....the summer roughly, and even that wasn't consistent. Consistent squatting hasn't been done since I left World Gym, no shit. My knees and hips just couldn't take it anymore and I needed some time off. Of course during this time off when I should have been rehabbing I did fuck all and prolonged my ability to get back into squatting.

 I can be a smart fella at times, derp!

 *sigh*

 So what is the focus for 2017?

 simple....

 500/350/550. 1400 total.

 I may be overreaching slightly with trying to add +45 lbs to my bench this year, but I'm up for the challenge.

 Last year I managed to hit 2 out of the 3 goals I had set out for myself. I broke the 300 (+5 lbs PR) mark on bench, as well as hitting 500 (+25 lbs PR) on my deadlifts. Not exactly major accomplishments, considering I hit 300 on bench in competition as well as 475'd on my dead that same day...which was in 2015.

 Epic fail was on (you guessed it) squats.

 But that's ok, this year proves to be a better year, a more focused year.   

 Also I want to work on my health, it's with no real surprise that like most I have a few ailments to contend with. I've suffered from IBS for 24 years. I have never dealt with it properly and trust me I have paid for it many times, too many times. So I'm taking responsibility and trying to better this. Currently I've broken down my nutritional needs to it's basics. I guess you could say I'm eating a more bro style diet. Rice, Chicken, broccoli, and a few other items. I'm keeping it simple and seeing how my body responds. As of the past couple of weeks of eating like this I've had no attacks or any issues whatsoever.

 Mobility work is something I'm concentrating on, pretty self explanatory.

 I'm going to get my hernia fixed (yes I know, I know...I should had this fixed a long time ago but I was lazy and refused to get my shit together to get it fixed.)

  Also I'm going in for an MRI and seeing a neurologist to deal with my migraines (started two years ago, and has gone downhill since then). Hopefully we can find a reason and perhaps a non-medication solution. I want to see if there is also a correlation between my migraines and the dizziness/blackout issues I was having while squatting/deadlifting heavy....or it could have something to do with my blood pressure. After the "cuff incident" (go back a few pages, you'll find out what I'm talking about if you don't know) I've been having more borderline readings. I'm not exactly enthralled with the idea that I may have high blood pressure, though it's something that most of my family has (on both sides no less) and being on medication for the rest of my life. But it is what it is, right?

 So I'm nipping shit in the butt and trying to overall improve is what I'm trying to get at with all this.

 Seriously, this turned out to be a lot longer of a post than I had originally anticipated.

 Let's wrap this up, as I'm sure you're all bored to tears at this point...and really I wouldn't blame you.  :P

 Have yourselves a great Sunday.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on January 08, 2017, 01:33:26 PM
Sounds like some great goals and health improvements! Giddyup!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on January 08, 2017, 01:37:59 PM
Good read Ronn and good luck on reaching your goals.
Keep at it!
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on January 08, 2017, 01:53:10 PM
Welcome back.

I think when this polar vortex eases up we need to have another driveway deadlift session.  :yes:

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on January 15, 2017, 07:36:00 AM
Welcome back.

I think when this polar vortex eases up we need to have another driveway deadlift session.  :yes:

That good sir sounds like a splendid idea!!!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on January 15, 2017, 08:05:28 AM
This past couple of weeks I've made improvements in the gym that I'm quite pleased with.

 Squat started at an embarrassing 135x5x2 to 245x5x2. It's still a far reach from where I've been but right now I'm taking this as a major win since this is being done completely pain free (knees/hips) and without the need of knee sleeves.

 Things had gotten to the point where I couldn't squat without the need for knee sleeves. If I attempted even a simple 135 without the sleeves I was in serious pain. Even so, I usually was left with sore knees and hips after squatting even with the sleeves....so the fact I'm doing these without any kind of pain whatsoever is a major win indeed.

 Bench is on the move, not that I've ever had any real issues here. Currently at 225x5x2, nothing special but steadily making improvements.

 Deads...zero. This coming week I will be bringing those back into my routine and seeing how everything goes. Though I've been doing a lot of lat pulldown, why I'm not too sure. I'm sure they are doing something, lol.

 
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on January 15, 2017, 06:03:31 PM
Great to hear things are coming back for you and pain free! I spent a ton of my squat "career" trying
to work through knee pain and and jacked up piriformis. Just terrible on the brain!
Keep plugging along, you will be back to your monster lifts in no time!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on January 29, 2017, 07:50:04 AM
Morning all, Happy Sunday.

 Been up since 3 am. My sleep has been grossly on the fritz lately, seriously bad. But this isn't anything new, 12 years and counting. Currently watching as the sky is beginning to lighten and a new day is to start.

 Training has been moving along, though things continue to need improvement (trained on Monday and then on Friday and potentially today).

 Monday I tried out OHP for the first time in months, not too bad I suppose. 140 for 10 as my AMRAP set. I'm struggling to keep my ego in check I must admit. I keep wanting to pile on the weight and give it hell....I hate having to have patience, lol.

 Dead and Bench I did both in the same day. I managed 205x12 for bench and a measly 330x7 for deads. As pissy as I was about this day I remembered there was a time when deadlifting 350x1 with a belt and straps was the hardest and heaviest lift I had ever done. So to come back after months of not training deads at all and punch out 330x7 on a stiff bar, I'll take it.

 Today will be squats, maybe.

 I woke up and my right shoulder is all kinds of fuckered. I don't know if I slept on it wrong or whatever but the entire right trap, rhomboid, intra/supraspinatus, and posterior delt hurt like fucking hell. Any lateral movement, and I mean any almost sends me up the wall...even to engage the shoulder causes wicked pain. Hopefully I just slept wrong and pinched something.

 Setting myself up for a squat feels pain free, so I may go and try things out. I'd hate to miss a leg day, I kinda need them...alot of them in fact.

 Weight is sitting at 215 on the average and as per usual. I've cut back my calories to 2386 from 2697 to see if I can shake some of this weight. Fuck I'm terrible at losing fat, I can gain muscle quite easily...but losing fat?! PFFFT! No fuckin' way in hell can I seem to have any real success. But I keep trying.

 Mrs. M is showing signs of progress in some areas which is good. Though there is a lot of uncertainty in others.

 Which reminds me...

 I had received a phone call on Friday confirming an MRI apt with Death Valley Hospital (those in the GTA know where I'm talking about). for 2 yesterday and to please be there for 1:15. I had to admit I was shocked since I didn't realize my doctor had booked the apt. Luckily we were able to move things around and make it happen. So yesterday shows up and we get there, park, blah, blah, and get to the apt on time....or so I thought.

 Long story short..the damned apt was for 2 AM!!!! and I had to be there for 1:15 AM!!!! THEY DIDN'T SAY THAT IN THE FUCKING MESSAGE THEY LEFT!!!!! (I have the messaged saved on my phone as proof by the way) One would like to think that an MRI apt would be booked for the DAY!!! and not in the middle of the fucking night. So now I have to have it re-booked and Satan only knows when that will be. Hopefully I will be told about the apt well in advance and if it's AM or PM.

 In any case, my fur baby is up and moving. Pee time!

 Have a good one days everybody
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on January 30, 2017, 07:09:43 PM
Happy Monday!

 Hopefully all of you survived the day that sucks the soul right out of you, better known as Monday.

 So training has been put on hold for the remainder of the week, my shoulder isn't in good shape at all. I still have no damned idea what I did to you but it's pretty frigged. So I'll give it the week and see how everything pans out.

 I figured I would pop in and share this little ditty of information. That and I'm drinking one hell of an awesome Pina Colada tea.

 Carry on my wayward son....
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on January 30, 2017, 07:37:22 PM
I'm drinking one hell of an awesome Pina Colata tea.

:thatsgay:
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on January 30, 2017, 10:47:00 PM
Happy Monday!

 Hopefully all of you survived the day that sucks the soul right out of you, better known as Monday.

 So training has been put on hold for the remainder of the week, my shoulder isn't in good shape at all. I still have no damned idea what I did to you but it's pretty frigged. So I'll give it the week and see how everything pans out.

 I figured I would pop in and share this little ditty of information. That and I'm drinking one hell of an awesome Pina Colata tea.

 Carry on my wayward son....

You're a shark don't forget...

(https://pics.onsizzle.com/do-sharks-complain-about-monday-no-they-reupearllbitingstuff-chasing-shit-being-5894873.png)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 02, 2017, 07:04:03 PM
I'm drinking one hell of an awesome Pina Colata tea.

:thatsgay:

 Hey it tastes good, so shhhh!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 02, 2017, 07:04:57 PM
Happy Monday!

 Hopefully all of you survived the day that sucks the soul right out of you, better known as Monday.

 So training has been put on hold for the remainder of the week, my shoulder isn't in good shape at all. I still have no damned idea what I did to you but it's pretty frigged. So I'll give it the week and see how everything pans out.

 I figured I would pop in and share this little ditty of information. That and I'm drinking one hell of an awesome Pina Colata tea.

 Carry on my wayward son....

You're a shark don't forget...

(https://pics.onsizzle.com/do-sharks-complain-about-monday-no-they-reupearllbitingstuff-chasing-shit-being-5894873.png)

 You're right, I am a fucking shark! I forgot, thanks for the reminder  :P
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 02, 2017, 07:45:51 PM
Sharks don't have beards.  Maybe you're a Yeti.  :D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 04, 2017, 06:48:53 PM
Sharks don't have beards.  Maybe you're a Yeti.  :D

How about a yetishark?
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on February 04, 2017, 08:28:51 PM
Hey Mr Merk, I was thinking about you and Mrs Merk today, as we worked out and then hit Five Guys.  That was fun the day the four of us did that.

By the way, they now post calories on the menu there.  LOL at our 1060 calorie burgers!  I got a bacon cheese hotdog at 670 calories and almost felt virtuous! 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 05, 2017, 08:30:57 AM
Hey Mr Merk, I was thinking about you and Mrs Merk today, as we worked out and then hit Five Guys.  That was fun the day the four of us did that.

By the way, they now post calories on the menu there.  LOL at our 1060 calorie burgers!  I got a bacon cheese hotdog at 670 calories and almost felt virtuous!

 That was an awesome Saturday :) We have to get together soon!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 05, 2017, 05:28:26 PM
Nothing new to report this week.


 Today Mrs. M has been bustling around the house gathering paperwork for the accountant (business) and I've been fighting off a flu, think I might be out of the woods and back to lifting tomorrow. Currently we are both sipping on a nice rose wine and listening to a small documentary on Miles Davis on 91.1 fm (jazz.fm) which will follow into big band jazz with Glen Woodcock. Hopefully they have some Benny Goodman on tonight, could use some good jazz tunes.

 The shoulder is back to normal, I must have pinched something bad in my sleep earlier last week, bad scare though. I was starting to think I had railed my shoulder something fierce...but all seems to be well.

 This past week I have been looking into other training protocols but I feel I'll keep things as they are. 5/3/1 seems to work the best for more, more specifically 3/5/1. Though I'm planning on focusing more on the BBB shit over the next 5-6 months. It's time to pack on some more muscle. Having a 17.5" arm just isn't cutting it anymore, wanna see if I can get that 18" arm! plus overall size of course.

 #trentrain 

 I think I'm gonna give up with leaning out....I think I was designed to be a stubby, chubby, yetishark.

 Not too sure if I'm gonna be competing with RPS this year or not. Though I am looking at competing with Elite Powerlifting Canada. It was started by Bradie Johnson (he currently holds a 2000 total with RPS and is a Bacon and Barbells athlete). His faction seems to be doing really well, in fact his competitions are powerlifting watch worthy AAAANNNND there are money prizes!!!! Yep! You win, there is cash involved.

 So.....I may go that road. We shall see though, I need to seriously take care of my skwaats doe....plus there is that whole needing hernia surgery which I didn't get around to yet, ahem.

 Or I might just do it and go out in a blaze of glory!!!! AAAANNND then really need surgery after the fact, lol.

 decisions, decisions.

 In any case, they are playing some solid Benny Goodman tonight so I'm gonna go absorb the unedited awesomeness from the days of yore.

 Happy Friday night!

 EDIT: They also played a lot of George "Bon Bon" Tunnell. Mainly his work from 1937, amazing!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 09, 2017, 05:46:11 PM
I managed to drag my ass to the gym last night, went better than I thought it would.

Bench

135x10
185x3
205x5
205x5
205x5
205x5
205x5
135x10
135x10
135x10
135x10
135x10

 Gonna try and get at it tonight

 
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 09, 2017, 06:24:30 PM
Gonna try and get at it tonight

(https://cdn.meme.am/instances/500x/53996301.jpg)
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on February 09, 2017, 07:02:39 PM
Nice bench session! Good to see you back at it!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2017, 05:37:35 AM
Last nights session was...what it was.

Deads

135x10
180x5
225x3
275x3
315x5
315x5
315x5
315x5
315x5

 I had no belt, no chalk, no straps, no nothing...just the bar, weights, and myself (and of course Devildriver, Fit for an Autopsy, Impending Doom, and the like blasting through my headphones...not that it did me much good). I did what I could, I say this because once I was done my working sets I moved onto my assistance deadlift work and my hands just couldn't take it.

 So I packed it in for the night.

 Lesson to be learned: Don't leave chalk at home on deadlift day.

 Tonight is my favorite night of the week, not just because it's Friday night but it's press night! This year I will get my 250 lbs military press, mark my words on that one. I hit 235 last year and was damn close at hitting 255.

Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 10, 2017, 08:11:28 AM
Lesson to be learned: Don't leave chalk at home on deadlift day.

Thought you learned this lesson already.  Isn't that why we met in the first place?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 10, 2017, 05:50:15 PM
Lesson to be learned: Don't leave chalk at home on deadlift day.

Thought you learned this lesson already.  Isn't that why we met in the first place?

 This is true, though when we met it was due to lack of knowledge. This time was underestimating the weight/volume/bar and letting my ego get the better of me (plus I was lazy and didn't want to go all the way to the car to get what I needed).

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 13, 2017, 06:37:42 PM
Friday was press day

135x5
135x5
135x5
135x5
135x5
95x10
95x10
95x10
95x10
95x10

Elbows were killing during this entire workout, but I managed
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on February 13, 2017, 10:57:05 PM
Solid couple sessions! Good to see things rolling along again!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 15, 2017, 09:19:25 PM
Last weeks squats were done today, it's been a busy few days and I couldn't get to them until today. In any case the session

   
Squats

Barx10
135x10
185x5
225x3
275x5
275x5
275x5
275x5
275x5

Done!

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 16, 2017, 11:21:10 PM
And then there was bench

barx10
135x10
185x5
235x3
235x3
235x3
235x3
235x3
245x1
265x1
285x1 - Slanger
305x1 - Slanger
315x1 - Slanger
135x10
135x10
135x10
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on February 17, 2017, 10:01:07 AM
Beauty benching and squats!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 18, 2017, 12:08:55 PM
Morning Everyone (or at least those who read my journal)

 Happy 3 day weekend! Family Day, gotta love it.

 Last night I took it off from the gym and sat at home eating pizza pops and drinking beer (#dieting). I wanted to give myself a day to mend. My right knee has been bothering me over the last little bit (an on and off thing over the past couple of years). Of course squats the other day REALLY pissed it off, I mean bad. I've been hobbling about like Gimli with a wooden leg and no amount of advil seems to be helping (of course we've been really busy at work the past couple of days, FML). Depending on how I feel today I'm either going to hit up some press work or deads. If I feel I can deadlift I'll be wearing a knee sleeve for aid.

 
 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on February 18, 2017, 12:55:34 PM
Take care of those knees old man.  Hope it feels better soon.
Title: Re: Merkley's guide to pretend lifting
Post by: Andrew on February 18, 2017, 03:42:35 PM
Damn-hope that knee gets better. Good idea on the sleeves for deads. I've noticed the sleeves help keep my knees happy on deads, especially if I pull sumo.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 19, 2017, 08:28:45 AM
 Morning!

 After doing some research and trying out a few things, it looks like I'm having tracking issues with my knee. I've had a sneaking suspicion of this but didn't delve too, too much into it since the discomfort wasn't that bad.

 That is until now.

 It looks like I have a weak hip and glute (not at all surprising) which is causing all this. How to do a fix it? I have to do these damn Jane Fonda looking leg lifts while laying down and hip bumps (not even going to explain). I look/feel like an idiot when I do them but I felt immediate relief after doing them.

 I managed to make it to the gym yesterday evening. I went there with the intentions of doing some OHP but ended with doing deads  ::) trust me Mrs. M wasn't all that thrilled when I told here, lol. It all started with stretching my hamstrings in a SLDL type position with the bar and....well...it all went downhill from there.

 D34Dz

Barx10
135x10
225x5
315x3
345x3
345x3
345x3
345x3
345x3
135x6.......and I said fuck it, had enough.

 I have a vid on my IG account of my last set of 3's. Things are working out pretty good.

550 Deadlift, here I come.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on February 19, 2017, 06:28:47 PM
Solid accidental deads Merk 8) looks like it went well.  Do you have a hip circle? That will help strengthen the glute meds. I use mine 4x a week and really helps with getting my knees out in the hole better.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 19, 2017, 07:01:08 PM
Solid accidental deads Merk 8) looks like it went well.  Do you have a hip circle? That will help strengthen the glute meds. I use mine 4x a week and really helps with getting my knees out in the hole better.

 I may need to invest in such magic! Thanks for the advice!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 19, 2017, 07:03:46 PM
OHP.

45x10
65x10
85x5
105x3
125x3
135x3
155x3
155x3
155x3
155x3
155x3
90x10
90x10
90x10
90x10
90x10

Done in 47 min.

 Everything went smooth for the most part, my right elbow was being a bitch but it complied.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 20, 2017, 02:59:21 PM
 Happy Monday to all!

 Today is squats and the end of the 3x5 segment (week 2) of my 531 mesocycle.

 But my knee is still giving me a rough time and I'm wondering if I should give it another day or so before I return to the idea. I'd prefer to get it done and over with but at what cost?

 Kinda strange how as soon as I hit 30 everything kinda took a shit! Since then I've been plagued with either elbow, knee, or hip issues (and the occasional shoulder). Though it's been far worse since being back in the pit (job position).

 I'm thinking more regular visits for massage/osteopathy/chiro are in order.

 Frustrating.....I'm 32 not 86.

 <end rant>

 Weather is holding at a nice 4C, gonna head out with the Mrs. and the furbaby and go for a stroll at some point. Enjoy the nice weather before it takes a nose dive again.

 I hope all my fellow canajuns are enjoying family day.

 Cheers!
 

 
 

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on February 20, 2017, 03:34:47 PM

 Kinda strange how as soon as I hit 30 everything kinda took a shit! Since then I've been plagued with either elbow, knee, or hip issues (and the occasional shoulder).

 ::)

I didn't even start lifting until I was in my late 30's. Rub some dirt on it.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 20, 2017, 04:17:14 PM

 Kinda strange how as soon as I hit 30 everything kinda took a shit! Since then I've been plagued with either elbow, knee, or hip issues (and the occasional shoulder).

 ::)

I didn't even start lifting until I was in my late 30's. Rub some dirt on it.

 Lol, thanks for the words of encouragement Bando  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 20, 2017, 04:42:31 PM
That is how we roll here.

Remember Miss Lisa is 20 years older than you.  :P
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on February 20, 2017, 04:46:51 PM
If 30 was rough on you, wait until 40.   :o
Title: Re: Merkley's guide to pretend lifting
Post by: reduni on February 20, 2017, 06:15:53 PM

 Kinda strange how as soon as I hit 30 everything kinda took a shit! Since then I've been plagued with either elbow, knee, or hip issues (and the occasional shoulder).

 ::)

I didn't even start lifting until I was in my late 30's. Rub some dirt on it.
This. Maybe not late 30's but mid.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 20, 2017, 06:53:15 PM
I have to admit I was reluctant to make that post ranting about aches and pains...in fact I think there was a moment of slight regret after hitting the post button...yet there was a slight bit of glee in wondering what kind of keyboard shinanegans I was going to get in reply.  8)

 ION

 Just bought a 21.5, quad core, i5, iMac for $800 brand new. There is a computer place in Fredricton, NB that had tanked and are selling off everything for dirt cheap. $1900 iMac for $800, yes please! I have a military buddy stationed out that way that picked it up and checked it all out. It should be shipping out tomorrow.

 Plus I went to a Henry's photography place here in Oakville for a couple things and found out they are moving dropped the price on lots in the store (so they don't have so much bring with them i suppose). We managed to get a $230 tripod for $29.99 and an $85 SD card for $10! Bought some lighting while we were there. Might go back this coming weekend and see if they have any DLSR bodies on sale or used ones as well as a 85mm lens.

 It's been an expensive weekend but so worth it!

 Gonna squat tomorrow
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on February 21, 2017, 07:40:32 AM
Rage against the aches and pains Merk, rage!!!!!


Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.

Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.

Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.

Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.

Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.

And you, my father, there on the sad height,
Curse, bless me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.
Title: Re: Merkley's guide to pretend lifting
Post by: John on February 21, 2017, 11:17:35 AM
Man I'd love to be 32 and in the shape I'm in now. Instead I'm 42 and still wrecking shti under the bar. Get to squatting young man! :P
Title: Re: Merkley's guide to pretend lifting
Post by: tobymax on February 21, 2017, 02:25:18 PM
OHP.

45x10
65x10
85x5
105x3
125x3
135x3
155x3
155x3
155x3
155x3
155x3
90x10
90x10
90x10
90x10
90x10

Done in 47 min.

 Everything went smooth for the most part, my right elbow was being a bitch but it complied.

I love workout sessions like this, all spent on one good compound exercise.  I could easily do this with OHP, Deads and BP, but usually about 35 minutes into it I make myself move on to something else.

And by the way that is a super strong bunch of OHP's!  5 sets of 155x3 followed by 5 sets of 90x10...  Good strength endurance there. 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 22, 2017, 05:56:09 PM
Yesterdays Squats happened.

Barx10
135x10
185x5
225x3
275x3
305x3
305x3
305x3
305x3
305x3
135x10

Done

 Right knee is still being a bit of a cunt, but manageable.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 24, 2017, 06:23:49 AM
Last nights bench session was a success if I do say so myself

Barx10
135x10
185x5
225x3
245x1
260x1
260x1
260x1
260x1
260x1
275x1 - Slanger
315x1 - Slanger
335x1 - Slanger
135x10
135x10
135x10
135x10
135x10

 Fin
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on February 24, 2017, 08:33:55 AM
Bench is looking good.

Squats need work.  :P
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on February 24, 2017, 07:40:02 PM
Strong benching Merk!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 24, 2017, 07:46:02 PM
Bench is looking good.

Squats need work.  :P

 Working on it :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 25, 2017, 01:02:29 PM
 Took a couple extra days off from the gym this week. Not really intended that way but just how things rolled out due to scheduling. Tonight I'll be going in for deads and OHP. Gonna hit both to make up for lost time.

 Right now though, I'm enjoying some nice Benny Goodman on Spotify (whilst lurking on Meso Rx) and watching Mrs.M bustle around on the new iMac. It came in yesterday to work. So I made sure I got home before I had pick up Mrs.M and had it set up so as it would be ready when she walked through the door.

 Not the most productive of days, but rather satisfying.
 
 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on February 26, 2017, 07:44:51 PM
Yeah the gym didn't exactly work out yesterday. Instead I decided to hang out with my Dad instead (via xbox). It was well worth it as far as I am concerned. I have only seen my Dad once in the past 10 years and that was only for an evening (about 5 years ago) and during that 10 years communication has sparse due to both our schedules.

 Though in the past couple of years things have changed in both our lives and time is a little more available so we make sure to set aside time every second weekend to hang out!

 (My Dad is by far my best friend and personal super hero, so I'll take whatever time I can get with him)

 In any case, I managed to get in today and train.
Deads

Barx10
135x10
225x5
315x1
350x1
385x1
385x1
385x1
385x1
385x1

Followed by

OHP

Barx15
95x10
135x5
175x1
175x1
175x1
175x1
175x1
super'd
Barx20
super'd
90x10
super'd
70x10
super'd
50x10
super'd
30x10

....fuck it, I'm done.

 I had to skip deadlift accessory crap and really plow through the OHP stuff, not quite what I was looking for but it was what it was. The gym was closing at 7 and I got in just before 6 so I had to boogie.

 I won't lie, those deads took their toll on me by the third single...I'm embarrassed that 385 was kicking me around as hard as it was. It's ok though, I'll get back to the 500's again

 soon than later I hope.

 Also I am going to be helping with set up and tear down for a powerlifting competition the weekend of March 4th for Elite Powerlifting Canada. It's being held at the Holiday Inn near the Toronto Airport. Kinda excited, won't lie. :)))

 Anyways, laundry time, food time, dishes time, bath time, bed time.

 Time to sign off.

 Cheers
 
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on February 26, 2017, 08:02:06 PM
Nice session Merk, deads will come back fast and good volume on the presses.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 01, 2017, 07:33:43 PM
Last night squat session

Barx10
135x10
185x5
225x3
275x2
315x1
340x1
340x1
340x1
340x1
340x1

Done
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on March 01, 2017, 10:45:49 PM
Nice work Merk! Ramping up the intensity!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 02, 2017, 02:32:14 PM
Yesterday's training

deload

OHP

Barx15
65x10
85x5
105x5
115x5
115x5
115x5
90x10
90x10
90x10

BENCH

Barx10
135x10
185x5
185x5
185x5
135x10
135x10
135x10

 Crammed both sessions in since Friday and Saturday I will be busy. Tonight is deads and squats
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 02, 2017, 03:37:31 PM
Nice work Merk! Ramping up the intensity!

That's because he's probably been sneaking in extra pop tarts  :P  ;)  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 02, 2017, 11:47:46 PM
Nice work Merk! Ramping up the intensity!

That's because he's probably been sneaking in extra pop tarts  :P  ;)  ;D

Har har, you out of all people know I don't eat dem pop tards as of late...that and eating in a caloric deficit
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 03, 2017, 07:32:14 AM
Nice work Merk! Ramping up the intensity!

That's because he's probably been sneaking in extra pop tarts  :P  ;)  ;D

Har har, you out of all people know I don't eat dem pop tards as of late...that and eating in a caloric deficit

 :jester: :jester:
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on March 03, 2017, 07:40:07 PM
Mmm.. S'mores Poptarts.  Mmmmmm....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 05, 2017, 08:06:03 AM
Happy Sunday

 Yesterday's EPC meet went off without a hitch. I don't think you could have asked for a smoother meet. I was really impressed with the turnout and I'll be sure to continue to work with them in the future.

 There was at a minimum of 6-8 of us that were working as spotters and loaders. Watching the videos, it was like watching a Nascar pulling in for fuel and a tire change, seriously. At the end the IPL/CPL judges, competitors, and even spectators came by to shake our hands and compliment us on a job well done. The president of EPC made sure to make it clear that he hopes to work with all in the future.

 There were a lot of dem good feels throughout the day.

 Especially seeing lots of national records get completely smashed!

 Today I'm officially taking a day off to loaf and go to the gym at some point in the afternoon to finish up my deload week.

 I hope you all have a great day and have had a wonderful weekend.

Cheers.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 07, 2017, 07:28:35 PM
Last nights bench session

Barx10
135x10
185x5
210x5
210x5
210x5
210x5
210x5
165x10
165x10
165x10
165x10
165x10

~Fin~

Tomorrow is squats
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on March 07, 2017, 08:51:01 PM
Sounds like a fun meet. Monster bench volume...that's a shit ton of reps!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 09, 2017, 05:57:37 PM
Sounds like a fun meet. Monster bench volume...that's a shit ton of reps!

 The meet was amazing! It allowed me to get involved in competitive powerlifting from a different perspective, one to which I enjoy. The sense of community was astounding :)

 As far as bench, thanks! I'm finding the BBB motto seems to help a lot.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 09, 2017, 06:14:21 PM
Right knee has been acting up more than normal these past few days so I've had to move my workouts around to accommodate.

 So last night's training went a little like this....

OHP

30x15
50x15
70x10
90x10
140x5
140x5
140x5
140x5
110x10
110x10
110x10
110x10

Hammer Curls

20'sx10
30'sx10x4

Tri Pushdown

110x10
130x10
150x10
150x10
150x10
150x10

I supersetted everything starting at the 110x10's of my OHP. I would run from OHP's to the d-bells for the hammers and then to the cable machine for the tri pushdown and then immediately back to the OHP. Kinda feel it's time to start doing some hypertrophy stuff from the smaller muscle groups since I have been neglecting them (more like I measured my arms and I've lost half 3/4 an inch! from 17.5 to 16.75...no sir I cannot have that now can I? So I've made the commitment of working on my pipe cleaners, see if I can hit 18!)

 Tonight I'm going to chill with Mrs.M and get on to squats and deads for Friday and Saturday. Kinda stupid to have both back to back but meh.

 Food has been on track!!!! So I went from 205 ate up to 235 (last summer) and then dieted to 215 and since hovered between 220-215. Well I managed to get to 210.4 as of this morning. I'm beginning to feel confident that I can get to sub 200's by the summer. I'd really like to see the 180's by mid to later summer. I think that's a long shot though, a real long shot.

 But I can dream, right?....that or buy DNP  :satan:

 Hope you all  have a great evening!

 Cheers!
 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on March 10, 2017, 12:42:33 PM
Killer shoulder workout there Ronn! Nice job

And congrats on getting the weight down! Lord knows it ain't easy but you've got some good motivation from the weight you've already dropped  ;)
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on March 10, 2017, 03:51:02 PM
Aweome pressing and arm work! Grats on the weight loss for far!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 11, 2017, 02:17:42 PM
Last nights squat session didn't happen, not even close.  >:(

 Yesterday I had a friend of mines kid take a flying leap hug at me when I was crouched down. When I went to get up with him in my arms it felt as if my right knee tore something....I held face since I had the little gaffer,  but holy shit was that painful! I seem to be fine today, but it's left me feeling a little gun shy to squat.

 I should go get this checked out.

 Tonight I'm going to go do something in the gym, what I'm not sure exactly. It'll have something to do with deadlifts and legs I'm sure.

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 14, 2017, 03:24:43 PM
Training has been no bueno.

 Sunday Mrs. M and I spent the day together and watched a fuck ton of Star Trek DS9 (We recently wrapped up Star Trek TNG so now getting caught up on DS9).

 We needed a day off from adulting.

 Last night I was in bed rather early since I was on nights for snow and then worked until 1pm. I recently got home and jumped in the tub, try and get the chill out. Tonight I'll be back at it doing snow so we'll see if I have the ambition to go to the gym and do anything before then.
 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 22, 2017, 06:37:49 PM
Update

 So since my last post I did another night of snow followed by a full day shift. This wasn't how the day was supposed to go BUT my assistant decided he didn't feel like coming in...so I got fucked. In any case, the following day I went down with the flu and was down for a few days. The remainder of that week (last week) I took off and was in recovery mode. This week started with the best of intentions...but I haven't done a damned thing...

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on March 25, 2017, 02:07:38 PM
Afternoon and happy weekending!

 Still no gym, I'll get there....eventually, lol. Speaking of which, I just found out about 10 min the gym that I recently signed up for is closing! BOO! I don't have any dates at this point, but it seems I'm going to be hunting for something new real quick! I have a couple places I'm looking into that are local. Both are hole in the wall performance centers, kinda like the one I was at previously. Let's just hope they don't have the same price tag, lol! (the last performance center I was going to was $100 a month plus taxes.).

 I considered going back to World Gym but I cannot make it for the mornings like I would want (have to drop off Mrs.M and Pearl to work). The evenings...PFFFT! forget it! That place is a damned zoo!!!

 While I was posting this I looked into the two places for training....nope. Neither provide a "gym membership" just straight up personal training.

 Oh well! I'll figure something out I'm sure.

 Anyways, hope everyone is doing well.

 Cheers!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 01, 2017, 03:04:09 PM
Afternoon and happy weekending to one and all!

 Nothing too new to report to be perfectly frank. I haven't been to the gym at all this week like I had planned, instead I stayed home and hung out with Mrs. M and ate like I had no idea about proper nutrition. Work has been a very uphill battle, the details I'll leave alone since it would make this post very long and drawn out.

 That's everything in a nutshell.

 Hope you're all doing well and keeping safe!

 Cheers!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 09, 2017, 08:00:22 AM
Happy Sunday!

 So in a not so strange turn of events my gym has closed. There was no notice, no nothing. Had it not been for the insider information that I had received I would have been completely blindsided and REALLY pissed off, more so than I am right now.

 Everything that is local is either a "personal training" facility, don't post prices and are being shady as fuck in giving prices...trying to draw you into the facility for a "tour" and further talks about membership....fuck that crap. I don't have time to piss around with shitty sales tactics. Just give me the damn prices! I considered returning to Radix but I am really not up for $100 a month and dealing with pompous crossfitters/olympic weightlifters.

 Returning to World Gym has come to mind on more than one occasion...though I don't see it really working out due to timing.

 In any case, have I trained at all?....nope.
 
 
Title: Re: Merkley's guide to pretend lifting
Post by: LisaSkinnoble on April 09, 2017, 01:09:22 PM
Hey Merkles!

Shame about your gym.  I hope you find a new place soon.

Say Hi to Mrs M for us!  Hope all is well.  Let's catch up soon - patio season is back, woohoo!

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 12, 2017, 06:38:03 AM
Hey Merkles!

Shame about your gym.  I hope you find a new place soon.

Say Hi to Mrs M for us!  Hope all is well.  Let's catch up soon - patio season is back, woohoo!

 Thanks for stopping by Lisa! :)

 Mrs. M says hi to you both. I cannot wait for garage deadlifts, beer, your guys' amazing food, and getting a chance to catch up.!
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on April 12, 2017, 08:16:12 AM
Soon.....
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 25, 2017, 02:32:04 PM
Afternoon!

 I'm finally back to training!

  Been training for about a week, nothing crazy but the ball is slowing rolling again. I found another little performance place pretty close by and I'm enjoying it....so far, lol.

 Nothing too new and exciting to report besides that. I've been getting on with getting on.

 Hope all is well with everyone

 Cheers!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 25, 2017, 07:28:37 PM
Welcome back Merk!  The "other" Ron(n)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on April 29, 2017, 06:43:21 PM
Another training week down, like last update nothing too special. I do have a couple highlights.

 Dead'd 455 on a stiff bar, this is a first. The best on a stiff bar I have ever done was 420.

 Squatted 365 with no belt or knee sleeves today, close to pain free! Though I'll be sure to continue with my knee sleeves (I just happened to have left them at home).

 Bench...meh.

Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on April 29, 2017, 09:06:13 PM
That is great to read Merk. Hope the training keeps going well for you.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 08, 2017, 05:43:34 PM
I'm alive and well, just wanted to give you a quick update.

 I'm now officially training at a place called Primal Athletics. I'm using them for both programming and nutrition. These past couple of weeks have been fucking gruelling but it's gonna be worth all the effort in the end.

 I'm training 4 times a week. 3 days are powerlifting and the 4th is METCON stuff (the METCON is to really bring up my conditioning...I'm really out of shape).

 Nothing else to really report at this point.

 Cheers!
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on May 08, 2017, 06:54:57 PM
If spring ever gets here we'll have to do some lifts and steaks and beers or something.

You ever gonna compete again?
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on May 09, 2017, 06:56:46 PM
Having recently done conditioning stuff, I can definitely relate to you Merk.  I stopped doing it leading up to my last meet, but I really need to get back at it.  I think in the long run it will pay off training wise and health wise.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 13, 2017, 03:37:58 PM
If spring ever gets here we'll have to do some lifts and steaks and beers or something.

You ever gonna compete again?

 Man I hope spring gets here soon...hell June is just around the corner!!! I look forward to some lifts! We'll sort out the details when the weather gets a little better.

 I will compete again, though not sure when.... I can tell you this, when I do compete again I will be coming in as a Saturday lifter rather than a Sunday (Hopefully 170's) I'm very, VERY, focused on cutting right now and I truly need to follow through with it. Once I get to my goal weight wise I will start looking into dates to compete.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 13, 2017, 03:42:18 PM
Having recently done conditioning stuff, I can definitely relate to you Merk.  I stopped doing it leading up to my last meet, but I really need to get back at it.  I think in the long run it will pay off training wise and health wise.

 Round 2 of METCON is tomorrow at 10 am.....pray for me.  :P

 I need this so much. I'm 32 and a fucking slug. I'm tired of just lifting semi-mediocre weight and useless at everything else. I need to work seriously on my conditioning! This is by far the best/worst decision I have made for myself in recent years in regards to my training. I know there is going to be positive kick back in all aspects of my life from this training...though right now I'm hating/loving the beginning stages of this part of my training adventure.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 13, 2017, 03:56:42 PM
Ok!

 So another update.

 Over the past couple of weeks I have been doing A LOT of high rep work (3x20 type stuff). Man....it's been beating the fuck outta me. But again as I have stated I really need this. Starting this coming week the rep work will drop down (most likely to the 15's kinda thing) and into the following weeks the trend will continue. a linear periodization kind of approach.

 I'm hoping to get my deadlifts back into the 500's sometime this year (I pulled 455 on a stiff bar a few weeks back and that was with having a good month/6 weeks off). Though I don't think it will be any time soon. I may be good for a 475 dead by the end of this cycle but once I cycle back into the high rep work I'm sure my strength will drop (due to the caloric restriction and weight loss).

 Last weeks METCON work goes as follows.

 20 Burpees
 20 Sumo DL to high pull
 20 Box jumps
 30 sec battle ropes
 30 seconds farmers walks w/225lbs
 15 pull ups
 10 dumbbell front raises

 This had to be done 4 times...in under 30 minutes.

 I managed only 2 rounds of this out of the 4. It was a very humbling experience, I found myself laying in a pool of my own sweat by the end. Tomorrow I'm sure will be no different other than I hope to complete either 3 rounds or 2 rounds more effectively.

 Baby steps...

 Oh and I forgot how much I hate burpees....I really, really, hate burpees.

Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on May 13, 2017, 04:58:30 PM
Oh and I forgot how much I hate burpees....I really, really, hate burpees.

I can second this.  There's a billion other things I'd rather do to get my heart pounding. 

Good work Merk.  Next time you'll get more done.  How often are you doing those kinds of workouts?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 22, 2017, 08:52:46 AM
Oh and I forgot how much I hate burpees....I really, really, hate burpees.

I can second this.  There's a billion other things I'd rather do to get my heart pounding. 

Good work Merk.  Next time you'll get more done.  How often are you doing those kinds of workouts?

 METCON is only once a week, thankfully
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 22, 2017, 09:04:53 AM
Happy Long weekend to all my fellow Canadians!

 It has been a cool, sober, and kinda boring weekend I must admit. I'd rather that than perhaps being in a drunken stupor all weekend long only to come out of the haze by Mondays end with a nasty headache, gut rot, lack of memory of the weekend, and being that much more broke than I already am.

 No offence to those that chose to have a weekend such as that.

 This past week has had it's ups and downs.

 I have been struggling to keep on top of my diet, I've been managing pretty good. But as I've said I've been struggling.

 Training has been not too bad.

Monday - Bench

 265x3x3
 185x20

 Wednesday - Deadlift

 405x3x3 (last set I did 410)

 Saturday - Squats

 275x3x3 - Totally shit the bed on Squats this week!


 I had greater hopes for my squats but I simply had a really shitty day, it happens I suppose.

 
Oh and last Sundays METCON went as followed.

 20 Burpees
 20 Sumo to high pull DL's
 30 sec Battle rope
 30 sec Farmers walked with 245
 20 Box jumps
 15 Pull ups
 10 front raises

 Basically the same as the week before, BUT I managed 3 round in less than 40 min! This was a big difference from the week prior!!! Yesterdays METCON was switched to today. So we shall see what will be in store.....death by the end I would imagine (the usual basically, lol).

 

 
 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 23, 2017, 07:53:49 PM
Yesterday was something completely different.

 I was anticipating 2 hours of upper body followed by a METCON but all didn't go as planned.

 Incline Bench - 155x15x4
 Incline D-Bell Press - 60'sx15x4
 Tricep Kickback - 30'sx15x4
 Overhead Press - 95x15x4
 
......and there was also a shit ton of one armed cable nonsense and all were 15 reps and 4 sets. Everything was supersetted as well. I cannot be bothered to properly post everything, most of it seems irrelevant.

 METCON didn't happen much to my dismay, seriously I was looking forward to it but Chris (gym partner/coach) wasn't managing well since he had cut up his hands pretty bad over the weekend. So we called it quits after all the upper body nonsense.

 The remainder of the week will be back to my normal powerlifting stuff.

 Keeping the diet on track, barely.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on May 23, 2017, 10:54:35 PM
Still looks damn productive Ronn!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 25, 2017, 09:31:39 AM
Still looks damn productive Ronn!

 Thanks!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 25, 2017, 09:40:35 AM
 Deads happened last night, what a fucking shit show that was.

 Bar x a lot
 135x1
 225x1
 315x1
 405x1
 455xFAIL
 455xFAIL
 455x1
 455xFAIL
 455xFAIL
 405xFAIL

 Seriously?! I managed a meagre 455, not impressed. Everything started off so well and ended with fucking garbage. These past few training sessions have been utter shit. As you can tell I've been frustrated as all fuck. <rant done>
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on May 25, 2017, 10:04:29 PM
Gettting some good work in man, I think u have to look at the positives of the deads...you hit 455 in between all those fails!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 27, 2017, 07:05:37 AM
Gettting some good work in man, I think u have to look at the positives of the deads...you hit 455 in between all those fails!

 It's hard sometimes. I can tell you truly this is why I fail at dieting! As soon as my strength starts to drop, BOOM! I start to eat back up to where my strength is increasing. I normally start to see these strength drop around week 3....well guess where I am right now?


 Week 3.

 I have my 1 rep squats today. By the unholy spirit of Satan I hope I can pull through this session with some dignity still intact.

 It's training droughts like this I need big poppa Jim around, he tends to help get the best outta me.

 Miss ya Jimmeh, no hominids. (Miss you too Lisa)

 
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on May 27, 2017, 08:47:15 AM
I man no stranger to the diet strength drops. If you are stubborn and stick it out, you will have days that really surprise yourself. I have hit many PR's in a deficit but they are far and few between. Basically have to have a primary goal. If the goal is weight loss, put 100% into that goal while still lifting as heavy as you can to hang on to muscle. Strength always comes back, and comes back stronger to a new level once in a surplus again.
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on May 27, 2017, 11:09:05 AM
I think you need to pick one goal and see it through.  Yes, you may lose strength from losing weight.  It may even be substantial.  But I'm sure that when you get to the end of that road, the strength will come back much faster than you realize.  In all honesty I've a hypocrite though and my cuts suffer not from worrying about strength, but from my thirst for beer.  It sucks when your two favorite things to do  in life outside of family contradict each other.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 27, 2017, 12:28:35 PM
I man no stranger to the diet strength drops. If you are stubborn and stick it out, you will have days that really surprise yourself. I have hit many PR's in a deficit but they are far and few between. Basically have to have a primary goal. If the goal is weight loss, put 100% into that goal while still lifting as heavy as you can to hang on to muscle. Strength always comes back, and comes back stronger to a new level once in a surplus again.

 
I think you need to pick one goal and see it through.  Yes, you may lose strength from losing weight.  It may even be substantial.  But I'm sure that when you get to the end of that road, the strength will come back much faster than you realize.  In all honesty I've a hypocrite though and my cuts suffer not from worrying about strength, but from my thirst for beer.  It sucks when your two favorite things to do  in life outside of family contradict each other.

 I completely agree and understand where you both are coming from. For some reason or another I tend to go full potato and fuck up either way and hence why I have made such minimal progress in the past couple of years.

 But I am seeing the cut through no matter what this time, regardless of my ego. Yeah I might bitch, but I need to do this. I have a lot riding on this cut...I'll reveal all in due time but failure isn't an option I'm willing to take.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 27, 2017, 12:39:36 PM
....and then there was squats.

 Barx10
 135x5
 225x1 -Paused
 315x1 - Paused
 365x1
 385x1 -Used belt and cranked down my knee sleeves.

 This is the most I have squatted in almost 2 years (I cannot believe it's been that long). The best part about today, I squatted with zero knee pain!!!! This was such an accomplishment! Not only that but that 385 moved with full control on the way down and really explosive on the way up. I've never had anything near the 400's move that quickly and feel that good.

 I feel like something was taken from me after my last competition...today I think I just got it back.

 Have a great weekend everyone!

 Tomorrow shall be METCON!
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on May 27, 2017, 08:43:46 PM
Nice bud! Looks like just what you needed. Strong squats!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 29, 2017, 09:33:58 PM
Sunday's METCON was crazy!

 10 min Rowing
 20 Burpees
 20 Sumo to High Pull
 30 sec Battle rope
 30 sec Farmers walk (275-320 lbs)
 20 Box Jumps
 15 Pull ups
 20 Face Pulls 100 lbs
 
 This was for 3 rounds and then another 10 min rowing. I've been doing this for the past few Sundays but every Sunday we have been adding weight and doing things faster.

 Fucking intense shit, I'm actually beginning to like it.

 Today was bench!

 Barx20
 135x5
 185x1
 225x1
 275x1
 300x1
 310xFAIL (Bar went too far forward)
 310x1

 Followed by 200 push ups.

 One of the best bench days I've ever had! My arms feel like fucking rubber from all the push ups. It's been nice have a few workouts in a row that were successful :)
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on May 30, 2017, 08:28:31 PM
Damn that Metcon looks insane! Great job surviving and helluva bench day! Jelli of that 310!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 30, 2017, 09:41:48 PM
Damn that Metcon looks insane! Great job surviving and helluva bench day! Jelli of that 310!

 This METCON really gave me a beating, whew! But it's all worth it...

 I really like the overall improvement on my conditioning since I've added in these METCON's.

 I'm shocked I managed 310 on bench especially being week 4 into my cut and being down 6-8 lbs. I know it doesn't seem like much but I tend to drop strength quickly when I start cutting (which you've seen me bitching about earlier in this thread).

 This is a 310 bench with no creatine, SARMS, gear, nothing.

  I'll take it :))))
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on May 31, 2017, 09:24:40 PM
 Deads

 315x3x3

 Done

 I was having an off day
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 02, 2017, 10:36:10 AM
229lbs to 211.6 lbs this morning. 4th week in
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on June 02, 2017, 10:55:28 AM
229lbs to 211.6 lbs this morning. 4th week in

Nice job Merk!  :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 02, 2017, 12:55:32 PM
Awesome work on the scale!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 03, 2017, 07:52:52 AM
Thanks guys!

 Right now as I progress down this weight loss road I'm beginning to look into more volume work and overall energy expenditure. In order to do that I'll be upping my training frequency in the weeks to come and changing up my powerlifting training blocks. So the plan would look like 2 weeks doing 20 rep work, then 2 weeks of 15 rep work, 2 weeks at 10 rep work, etc, etc, etc. and increase weight in small increments. I'm going to think it over and see if this may be of any benefit or perhaps trying to keep some lower rep/heavier work in there would be beneficial (I'm sure it would be of benefit one way or the other but rather if it could be complementary to my current set of goals.).

 Anyways I have squats in an hour, best start to get ready.

 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on June 04, 2017, 08:03:22 PM
came here to see squats in training log.   :'(
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 05, 2017, 11:28:06 AM
Saturdays Squats

Barx10
135x5
165x20
165x20
165x20

Sundays METCON

10 min rowing
20 burpees
20 deadlifts (185)
12 Floor press
12 Front plate raises
30 seconds battle ropes
12 curl and press
30 V crunches with fitness ball
10 min rowing

x4

 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on June 05, 2017, 06:17:53 PM
Hoooraaay squats!

Let me ask you this...  when you get the weight off, will you keep up with the metcon or bid it farewell because it's so painful.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 06, 2017, 08:56:31 AM
Hoooraaay squats!

Let me ask you this...  when you get the weight off, will you keep up with the metcon or bid it farewell because it's so painful.

I'll keep it, my recovery time between sets has jumped considerably! Not just that but it seems to be more functional and gives variety.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 06, 2017, 08:57:35 AM
Bench

Barx20
135x10
165x20
165x20
165x20

100 push ups
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on June 06, 2017, 09:54:34 AM
It will be interesting to how this works for you. How long will you run this to assess how it's working?
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 06, 2017, 03:48:56 PM
Sets of 20  :eek: hard work going down in here!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on June 06, 2017, 05:11:54 PM
good idea keeping it.  You don't want to lose those adaptations you worked so hard for.

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 07, 2017, 07:00:26 AM
It will be interesting to how this works for you. How long will you run this to assess how it's working?

 I would think a solid 90 days oughta show me if I'm heading in the right direction  ;D
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 07, 2017, 07:01:01 AM
Sets of 20  :eek: hard work going down in here!

 The entire week is 20's.....fucking painful!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 07, 2017, 07:06:09 AM
good idea keeping it.  You don't want to lose those adaptations you worked so hard for.

 Exactly. It took me a good month or so to get used to METCON training. To simply stop just because I hit a certain goal I think would be a terrible idea.

 The name of the game isn't just powerlifting anymore. I want diversity and be a functional human being! Being strong is awesome, I don't dispute, but being out of shape sucks.

 Right now I'm beginning to feel so much better, I have less aches and pains, my recovery time is amazing compared to what it was a few months ago, and it really shakes things up!
Title: Re: Merkley's guide to pretend lifting
Post by: John on June 07, 2017, 07:58:31 AM
good idea keeping it.  You don't want to lose those adaptations you worked so hard for.

 Exactly. It took me a good month or so to get used to METCON training. To simply stop just because I hit a certain goal I think would be a terrible idea.

 The name of the game isn't just powerlifting anymore. I want diversity and be a functional human being! Being strong is awesome, I don't dispute, but being out of shape sucks.

 Right now I'm beginning to feel so much better, I have less aches and pains, my recovery time is amazing compared to what it was a few months ago, and it really shakes things up!

Pretty much how I feel now. Ya great I was stronger last year but now at 206 heading into the 190s I look way better and feel much better.

Keep on keeping on Ron. Love the Metcon stuff!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 07, 2017, 08:50:52 PM
Deads

Barx10
135x3
225x20
225x20
225x20

Shit workout
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on June 08, 2017, 07:43:45 AM
Man, that's a lot of DL reps!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 10, 2017, 10:48:29 PM
Man, that's a lot of DL reps!

 Yup, and they all sucked!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 10, 2017, 10:54:34 PM
Today was Squatties!

 Barx10
 135x10
 165x20
 170x20
 190x20

 These squats were being done SLOOOOOOWWWW! It was all about good timing, breathing, perfect form, and time under tension. My main concentration was making sure I didn't bottom hard into the hole and kept my right knee in a constantly good position.

 It was all a success in my opinion, I'm beginning to enjoy squatting again. Been far too long....

 Right now my bench and squats are on the move and for the better...

 Deads, suck the proverbial tit.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 11, 2017, 07:53:20 AM
Solid work, 20 rep squats and deads are no joke!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 12, 2017, 08:33:05 PM
Solid work, 20 rep squats and deads are no joke!

 Thanks!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 12, 2017, 08:34:28 PM
Dem der Benchies

 Barx12
 135x12
 185x12
 205x12
 215x12

 100 Push ups

 ~Fin~
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 12, 2017, 08:38:37 PM
good idea keeping it.  You don't want to lose those adaptations you worked so hard for.

 Exactly. It took me a good month or so to get used to METCON training. To simply stop just because I hit a certain goal I think would be a terrible idea.

 The name of the game isn't just powerlifting anymore. I want diversity and be a functional human being! Being strong is awesome, I don't dispute, but being out of shape sucks.

 Right now I'm beginning to feel so much better, I have less aches and pains, my recovery time is amazing compared to what it was a few months ago, and it really shakes things up!

Pretty much how I feel now. Ya great I was stronger last year but now at 206 heading into the 190s I look way better and feel much better.

Keep on keeping on Ron. Love the Metcon stuff!

 By the way John your looking AWESOME! Keep up the solid work! Hard to believe we are close to the same weight and yet you completely out mass my fat ass!  8)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 12, 2017, 08:39:33 PM
Failed to mention I'm around the 208 lbs area.
Title: Re: Merkley's guide to pretend lifting
Post by: John on June 12, 2017, 10:15:54 PM
good idea keeping it.  You don't want to lose those adaptations you worked so hard for.

 Exactly. It took me a good month or so to get used to METCON training. To simply stop just because I hit a certain goal I think would be a terrible idea.

 The name of the game isn't just powerlifting anymore. I want diversity and be a functional human being! Being strong is awesome, I don't dispute, but being out of shape sucks.

 Right now I'm beginning to feel so much better, I have less aches and pains, my recovery time is amazing compared to what it was a few months ago, and it really shakes things up!

Pretty much how I feel now. Ya great I was stronger last year but now at 206 heading into the 190s I look way better and feel much better.

Keep on keeping on Ron. Love the Metcon stuff!

 By the way John your looking AWESOME! Keep up the solid work! Hard to believe we are close to the same weight and yet you completely out mass my fat ass!  8)

Thanks man. Have about 15lb or so more to go and maybe then Ill try to lift something heavy  8) 204 right  now.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on June 13, 2017, 07:26:44 AM
Dem der Benchies

 Barx12
 135x12
 185x12
 205x12
 215x12

 100 Push ups

 ~Fin~

Nice Merk!
Are you having to break the push ups into groups or getting all 100 done at once? If you're getting all done at once after sets of high reps bench  :bowdown:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 13, 2017, 07:50:29 PM
Dem der Benchies

 Barx12
 135x12
 185x12
 205x12
 215x12

 100 Push ups

 ~Fin~

Nice Merk!
Are you having to break the push ups into groups or getting all 100 done at once? If you're getting all done at once after sets of high reps bench  :bowdown:

 Those are broken up I'm afraid. I tend to split them into speed sets of 10-20.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 13, 2017, 09:13:58 PM
Kicking ass on the weight loss! Great shed for only 5 weeks!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 14, 2017, 08:50:04 PM
Kicking ass on the weight loss! Great shed for only 5 weeks!

 Thanks! I'm actually shocked how fast things are moving!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 14, 2017, 08:54:35 PM
D34DZ

Barx3
135x3
225x3
315x12
315x12

~FIN~

 Yep, they sucked. But I got them done! My warm up to deads was a 4.1km walk from my place to the gym in just over 30 min. Mrs. M needed to be at an apt close to the time I go to the gym. So...I walked. :P
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 14, 2017, 11:22:14 PM
Couple huge volume sets at 315, that will get the heart pounding after that long walk.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 15, 2017, 06:49:29 AM
Couple huge volume sets at 315, that will get the heart pounding after that long walk.

I'm pretty sure I have never done 315 for 12 before, let alone two sets.
Title: Re: Merkley's guide to pretend lifting
Post by: FLEX on June 15, 2017, 08:10:59 AM
315x12
315x12

Too much cardio ITT.  :P
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on June 15, 2017, 08:07:55 PM
315x12
315x12

Too much cardio ITT.  :P

Don't listen to the fat guy.  :nanana: Keep up the good work and out live us all. :thumbsup:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 16, 2017, 05:53:56 AM
315x12
315x12

Too much cardio ITT.  :P

 For deads I tend to agree. But I've become a cardio bunny, don't you know?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 17, 2017, 12:01:46 PM
Squatems dai

 5 min Rowing at a medium pace
 Lots of band work and stretching, I mean lots.

 Barx10
 115x10
 145x3
 195x12
 215x12
 225x12
 
 My squats are on the rise. I'm hoping at the end of this mesocycle I'll be back into the 400's for my squat. Tonight I will be back in the gym doing some hypertrophy back work. Then in the morning I will be doing METCON. There will be more box jumps and tire flipping in my very near future I'm told!

 ....and I personally predict burpees, fuck I hate those things. I hated them in high school and I hate them now. But they help make me better so I'm trying to make friends with them, kinda like with deadlifts. We aren't friends but I keep trying.

 I was a nice 204.6 this morning, 190's here I come motherfucker!
 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on June 17, 2017, 01:18:47 PM
Good work Merk.  Making progress on many fronts in here.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 17, 2017, 09:45:39 PM
Squatems dai Part 2: Revenge of the evening back workout!

 So.....the evening workout looked like this.

 Barbell rows 20x3
 Super'd
 D-bell Shrugs 20x3

 Bent over D-bell rows 20x3
 Super'd
 Single arm cable pull downs 20x3

 Arnold Press 21x3...yes 21, that wasn't a typo
 Super'd
 Seated Cable Rows 15x3

 Standing Bent over Pulldowns to knee w/ straight bar 20x3
 Super'd
 Straight Bar Cable Curls (Drop sets) 100lbsx10, 90lbsx10, 80lbsx10 x 3

 So today's lunch was my refeed for the week. We went for sushi and man....I fuckin' ate ALL the sushi's. After eating there I went for a 2 hour nap, and then spent a couple hours relaxing...then off to the gym. Right now I'm going to see about taking a nice bath, and then bed. Tomorrow morning is METCON and then a busy day of running around, yay!  :o

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 19, 2017, 08:52:22 AM
Sundays METCON

10 min rowing
20 burpees
20 tire flips
12 plate raises
12 floor presses
30 sec battle rope
30 sec v crunches with a medicine ball
10 min rowing

4 rounds completed in 45 min
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 19, 2017, 08:29:21 PM
Monday Bench

Band Facepulls (Black Band) 6x3
Push ups BWx10
Barx10
135x6
185x3
235x6
235x6
240x6

Push ups BWx100 (50,30,20)
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 21, 2017, 10:40:18 AM
Strong benching Merk! Great job on the diet and Metcons as well. Kicking ass!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 21, 2017, 09:25:52 PM
Deadlifts

Barx10
135x3
225x3
315x3
225x6
225x9

 Today wasn't about big numbers, not at all. Instead it was all about form and tweaking. I tend to have the bar over the ball of my foot and because of it I pull the bar towards me. So today were working at having me closer to the bar. This took some time since it seats me farther back and throws my balance off. But by the end I found a good groove. Chris feels this these form tweaks we were working on today should help improve my deadlift quite a bit and allow me to put more weight on the bar.

 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on June 22, 2017, 07:33:44 AM
^^ that's good! Any simple (but not easy) tweaks to form that improves the mechanics is worth the time to learn!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 22, 2017, 07:38:14 PM
^^ that's good! Any simple (but not easy) tweaks to form that improves the mechanics is worth the time to learn!

 Totally, my bar path has been horrific and I'm sure one of the reasons my deadlifts suck the bag. With these adjustments I should be seating back, driving more with my heels, and creating a far better bar path.

 Hopefully these adjustments work out in my favour.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 22, 2017, 08:15:12 PM
Sounds like you are in the right track with the deads Merk! Looking forward to the progress!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 24, 2017, 11:06:32 AM
Squats

5 min rowing
lots of stretching!
Barx10 (last 4 were paused for 3 seconds)
95x10 (last 4 were paused for 3 seconds)
145x6 (last 3 were paused for 3 seconds)
235x2 (last one was paused for 3 seconds)
325x6
235x6
235x6
 ~Fin~

 Slowly my strength returns. The 325 for 6 sucked to be honest. But I managed which made me happy because it was done pain free and I believe I'm only 10 lbs from my personal best of 335 for 6 for squats.

 The paused squats were more for dynamic stretching, just in case you were wondering.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 25, 2017, 12:40:52 PM
Sunday METCON

 10 Min Rowing
 20 Tire Flips
 10 Incline DB raises
 30 sec Box Jumps (I decided to graduate to the bigger boxes to jump on today)
 10 Standing DB Press
 30 sec Battle Rope (managed 70 in 30 sec, compared to 40 when I first started)
 20 Burpees (I still hate them, just not as much as I did)
 30 sec Farmers walks (Instead of the trap dead bar I decided to use the 100 DB's...I prefer the trap dead bar)
 10 Min Rowing

 4 rounds done in just shy of an hour. During that time I was helping shoot videos and dodge children (not a common occurrence, hopefully the last).

 Cresting into week 8 of cutting. This is where things start to get tough. The next 4 weeks I'm going to be pushing hard to get into the 190's as I drop food and increase energy expenditure. I've been considering walking to the gym once a week (4.1 km one way). As the weeks move on I will increase the days I walk to the gym. Of course this is just an idea, Mrs. M may not like the idea of me being away so much.

 I'll figure it out as I go along.

 Right now I'm 207 (this is after having a cheat meal on Friday night).

 Happy Sunday!
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 25, 2017, 06:12:59 PM
Great looks looking squats and metcon Merk! Scale is looking good after a cheat and in good shape to push it to the 190's! Had me a sweet cheat lastnight as well, so good!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 26, 2017, 08:51:31 PM
Benchies!

Facepulls x 20
Band Chest Press x 15
Reverse Band Chest Press x 15
Barx10
135x5
185x3
235x1
255x1
275x1
255x3
255x5
255x3

Push ups 110 (50,40,20)

~Fin~

 The last time I did a 3x3 was in late April if not May, I don't recall exactly but I do know I was only pushing 245 and I was close to 230 lbs. So I'm rather content with the 10 lbs improvement for my 3x3 and that I'm doing this at 205-207 lbs. Of course as I lighten the load my push ups are getting much easier. When I starting doing push ups after bench I was doing the prescribed 100...but in sets of 10 since that was all I could muster and they took fucking forever since I needed so much rest time in between. Now on the other hand, I'm able to do sets of 50 (as you can see above) and have over 100 done in just a few minutes.

 What started out as a shitty workout ended on a real high note. :)

 I hope the rest of you had awesome workouts.

 
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 27, 2017, 08:52:46 AM
Strong benching! Awesome progress on the push-ups as well, all while dropping weight! Solid work!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on June 27, 2017, 02:18:14 PM
I love those days where it's rough starting out and you end up walking out the gym going "woot woot!".

You have every right to feel good about the bench...bb weight up, bw down...that's killer!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 28, 2017, 06:46:17 AM
Strong benching! Awesome progress on the push-ups as well, all while dropping weight! Solid work!

Thanks, I'm tossing around the idea of doing push ups on a more regular basis, let's say starting with 100 daily and work up to....a short term goal of 400 daily. Increased energy expenditure, and it will help strengthen things up. I'll have to make sure to increase back work to compensate. I don't need to start looking like an all exclusive bench queen, with the rounded shoulders and hunch forward.

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 28, 2017, 06:57:51 AM
I love those days where it's rough starting out and you end up walking out the gym going "woot woot!".

You have every right to feel good about the bench...bb weight up, bw down...that's killer!

 Damned rights I feel good about it. When I started training at Primal I realized how badly out of shape and weak I was. My ego/pride really took a shit kicking, a very humbling experience indeed. Hell I even considering giving up....aaaaand then I decided to stop being a bitch about things and put on my big boy pants. Over these past couple of months I've dropped weight, creeping up on PR's, and increased overall conditioning and athleticism.

 It was the day I squatted 385 that I felt there was a massive turn around

 As far as I am concerned this is just the beginning.

 


 
Title: Re: Merkley's guide to pretend lifting
Post by: John on June 28, 2017, 08:44:09 AM
Strong benching! Awesome progress on the push-ups as well, all while dropping weight! Solid work!

Thanks, I'm tossing around the idea of doing push ups on a more regular basis, let's say starting with 100 daily and work up to....a short term goal of 400 daily. Increased energy expenditure, and it will help strengthen things up. I'll have to make sure to increase back work to compensate. I don't need to start looking like an all exclusive bench queen, with the rounded shoulders and hunch forward.

Ive tried this in the past and it always leads me to shoulder issues. Never got to 400 a day but I would easily hit 200+ a day 3-4 times a week. I also don't think it carried over to my bench but I did get better at push-ups (until the shoulders acted up - each and every time  :-[ )
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 28, 2017, 05:50:48 PM
Strong benching! Awesome progress on the push-ups as well, all while dropping weight! Solid work!

Thanks, I'm tossing around the idea of doing push ups on a more regular basis, let's say starting with 100 daily and work up to....a short term goal of 400 daily. Increased energy expenditure, and it will help strengthen things up. I'll have to make sure to increase back work to compensate. I don't need to start looking like an all exclusive bench queen, with the rounded shoulders and hunch forward.

Ive tried this in the past and it always leads me to shoulder issues. Never got to 400 a day but I would easily hit 200+ a day 3-4 times a week. I also don't think it carried over to my bench but I did get better at push-ups (until the shoulders acted up - each and every time  :-[ )

 All in all I was just hoping for nicer boobies! and thicker triceps  8)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on June 28, 2017, 09:22:13 PM
Deads

 Today I was working on sumo deads. I have only worked with sumo half a dozen times so I'm still rather new and trying to get myself sorted.

 Warm up
 5 min rowing 2:30min/500m pace
 20 Tire flips
 20 box jumps

 Deads
 Barx10
 95x5
 165x3
 235x3
 345x3
 415xFAIL
 415xFAIL
 345x3
 345x3

~FIN~

 Once I started to get into the 4's I noticed a form shift both times I tried. I dumped the bar when I would feel this "shift". It's hard to explain other than things weren't what they were supposed to be and personally I would rather dump the bar than try and complete the lift and potentially injury myself. I'm sure you all understand. So I went back down to a weight where everything felt proper.


 

 
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on June 29, 2017, 05:45:04 PM
Nice sumo work! I was messing around with sumo a bit after the meet but just couldn't get the conventional out of the sumo. My right hip hurt like hell too so axed it early. Would have loved to master it but faak it haha
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 04, 2017, 06:26:45 AM
Nice sumo work! I was messing around with sumo a bit after the meet but just couldn't get the conventional out of the sumo. My right hip hurt like hell too so axed it early. Would have loved to master it but faak it haha

Yeah sumo is....different. It's one of those movements that will take time to get used to that's for sure. I look forward to the challenge!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 04, 2017, 06:48:22 AM
Morning Everyone.

 I hope you all had a great weekend! Things here at the Merkley house were pretty busy for the most part. Saturday my coach was competing with the IDFA for physique so a few of us from the gym got together and went to support him. Chris had been working hard over the past 2 years for this and it paid off. He managed to take home 1st in masters physique, 1st novice physique, overall physique, 1st in pro physique, and took overall of the show.

 Now you might be wondering how he managed to do novice and pro...well...

 This was his first show with the IDFA and they of course had him compete in novice, which made sense. But! since winning the novice, masters, and overall that gave him his pro card right then and there. There was enough time (they were 30 min ahead of schedule) to have him compete against the pro guys as well. When he was approached about the idea of course he jumped on it. Wise choice in my opinion, because he then cleaned all their clocks as well.

 The following day both Mrs. M and I were invited out for Chris' photoshoot. I spent the day as the behind the scenes photographer, and half a million other things.  It was a great day, lots of fun, laughs, and great food in the end.

 Yesterday was kinda low key, but there were the usual chores that needed tending to. Though I did manage to squeak in some time on Diablo 3 to work with the new Necromancer class. What a bad ass motherfucker of a class, whew! I managed to plow through to level 68 just last night (I'm paragon 958 for those that understand that) so I was able to power level. Also I took the time to watch some Jim Wendler Seminars on youboobtube and get my learn on.

 Now how has training been? well I haven't trained since last Wednesday since the gym was shut down Sat, Sun, Mon. So I should return to my normal program as of Wed. It's been weird not training at all...I haven't missed any workouts or took time off since April! Other than a Sunday Metcon to help move a friend. Since I was helping move I don't consider that a loss of a workout, it was a fuckin' workout.

 Diet is going good! weight has been moving around as per usual. I've been as low as 201.6 and upwards of 208. I average 204-ish. I'm in week 9 of my cut and I would like to see the 190's by the end. I'm projecting 195-198 to be my end total. Chris is thinking we can get me lower than that. I trust his judgment but we shall see.... 3 more weeks to go.

 Anyways, time to get ready for work.

 Cheers!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 06, 2017, 07:21:43 AM
D34DZ

30 min rowing
Box sumo's, Frogs, Thread the needle, and some ankle mobility to get things moving in the right direction.

Sumo Deads

Barx5
135x5
225x3
315x3
315x6
315x6
315x6

~Fin~

 I'm still really new to sumo so I don't see the sense in going super heavy, right now it's all about learning proper form and building proper motor patterns. Diet is still going well.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 06, 2017, 07:42:08 AM
Nice job Merk!
Learning a new-to-you style is never a short process, kudos for tackling it at the right pace.

You had a busy weekend for sure! That's cool about your coach taking all those divisions  8)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 06, 2017, 09:30:42 PM
Nice job Merk!
Learning a new-to-you style is never a short process, kudos for tackling it at the right pace.

You had a busy weekend for sure! That's cool about your coach taking all those divisions  8)

 Yeah its been awkward and I feel clumsy, but I'm sure I'll get used to it...eventually.

Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 06, 2017, 09:39:51 PM
Ok, so....there are going to be a few changes to my training for the next few weeks.

 As I'm nearing the end of my cut we need to up the energy expenditure as I've previously stated and implemented. However, I've stalled slightly even with the increases...sooooo, after having a good conversation with my coach we are going to be ramping things up even more. So powerlifting will continue but the rep range will go back to 20 and will remain there for the next few weeks. Also I'm going to be adding in more METCON's throughout the week, and rowing will be a nearly daily staple or some form of LISS.

 Also I've had to make some modifications to my diet, nothing major thankfully. I'll be reducing my fats and my weekly cheat meal will be more of a controlled refeed more than anything.

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 07, 2017, 08:56:13 AM
Ok, so....there are going to be a few changes to my training for the next few weeks.

 As I'm nearing the end of my cut we need to up the energy expenditure as I've previously stated and implemented. However, I've stalled slightly even with the increases...sooooo, after having a good conversation with my coach we are going to be ramping things up even more. So powerlifting will continue but the rep range will go back to 20 and will remain there for the next few weeks. Also I'm going to be adding in more METCON's throughout the week, and rowing will be a nearly daily staple or some form of LISS.

 Also I've had to make some modifications to my diet, nothing major thankfully. I'll be reducing my fats and my weekly cheat meal will be more of a controlled refeed more than anything.

Has your diet improved your IBS? I haven't seen you talk about a flair up for a while.

I've had a few set backs myself on diet the past 2 weeks and need to get straightened out.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 07, 2017, 09:59:24 AM
Ok, so....there are going to be a few changes to my training for the next few weeks.

 As I'm nearing the end of my cut we need to up the energy expenditure as I've previously stated and implemented. However, I've stalled slightly even with the increases...sooooo, after having a good conversation with my coach we are going to be ramping things up even more. So powerlifting will continue but the rep range will go back to 20 and will remain there for the next few weeks. Also I'm going to be adding in more METCON's throughout the week, and rowing will be a nearly daily staple or some form of LISS.

 Also I've had to make some modifications to my diet, nothing major thankfully. I'll be reducing my fats and my weekly cheat meal will be more of a controlled refeed more than anything.

Has your diet improved your IBS? I haven't seen you talk about a flair up for a while.

I've had a few set backs myself on diet the past 2 weeks and need to get straightened out.

 IBS has been awesome!!!! I've had no issues whatsoever! Keeping my fat on the very low end of the spectrum seems to have helped dramatically, also no red meat. So yes, I would say the diet restructuring has made a massive difference! I hope yours calms down, shit sucks...literally!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 07, 2017, 12:37:37 PM
Ok, so....there are going to be a few changes to my training for the next few weeks.

 As I'm nearing the end of my cut we need to up the energy expenditure as I've previously stated and implemented. However, I've stalled slightly even with the increases...sooooo, after having a good conversation with my coach we are going to be ramping things up even more. So powerlifting will continue but the rep range will go back to 20 and will remain there for the next few weeks. Also I'm going to be adding in more METCON's throughout the week, and rowing will be a nearly daily staple or some form of LISS.

 Also I've had to make some modifications to my diet, nothing major thankfully. I'll be reducing my fats and my weekly cheat meal will be more of a controlled refeed more than anything.

Has your diet improved your IBS? I haven't seen you talk about a flair up for a while.

I've had a few set backs myself on diet the past 2 weeks and need to get straightened out.

 IBS has been awesome!!!! I've had no issues whatsoever! Keeping my fat on the very low end of the spectrum seems to have helped dramatically, also no red meat. So yes, I would say the diet restructuring has made a massive difference! I hope yours calms down, shit sucks...literally!

That's good!
I don't have the issues, it's my oldest son with Crohn's. But I'm hyper sensitive when people talk about intestinal diseases since we've been dealing with his Crohn's for 15 years (he's 19 and was diagnosed at 4).
Seeing what he has gone through.....gives me a lot of sympathy for those dealing with those kind of issues.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on July 07, 2017, 02:48:39 PM
New plan looks good Merk, moar work for moar results! Great job hitting 200!
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on July 07, 2017, 09:53:37 PM
Damn good work on getting a handle on your weight.  You just may pass me soon.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 08, 2017, 07:12:48 AM
Ok, so....there are going to be a few changes to my training for the next few weeks.

 As I'm nearing the end of my cut we need to up the energy expenditure as I've previously stated and implemented. However, I've stalled slightly even with the increases...sooooo, after having a good conversation with my coach we are going to be ramping things up even more. So powerlifting will continue but the rep range will go back to 20 and will remain there for the next few weeks. Also I'm going to be adding in more METCON's throughout the week, and rowing will be a nearly daily staple or some form of LISS.

 Also I've had to make some modifications to my diet, nothing major thankfully. I'll be reducing my fats and my weekly cheat meal will be more of a controlled refeed more than anything.

Has your diet improved your IBS? I haven't seen you talk about a flair up for a while.

I've had a few set backs myself on diet the past 2 weeks and need to get straightened out.

 IBS has been awesome!!!! I've had no issues whatsoever! Keeping my fat on the very low end of the spectrum seems to have helped dramatically, also no red meat. So yes, I would say the diet restructuring has made a massive difference! I hope yours calms down, shit sucks...literally!

That's good!
I don't have the issues, it's my oldest son with Crohn's. But I'm hyper sensitive when people talk about intestinal diseases since we've been dealing with his Crohn's for 15 years (he's 19 and was diagnosed at 4).
Seeing what he has gone through.....gives me a lot of sympathy for those dealing with those kind of issues.

 So I take back my previous statement...I had a small flair up this morning. Nothing too intense, I might have used too much salsa with my dinner last night.

 I've been dealing with IBS (and the worse part of the spectrum) since I was 8. 24 years now, or 97 in dog years, OR 2 in dog years depending how you look at it.

 Of course Crohn's/Colitis are different beasts in themselves. I have dam feels for your kiddo.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 08, 2017, 07:16:22 AM
Damn good work on getting a handle on your weight.  You just may pass me soon.

New plan looks good Merk, moar work for moar results! Great job hitting 200!

 Thanks guys! I'm feeling a lot better being 30 lbs down, but even at 200 lbs I feel sluggish still. I'm going to bring things down another 20 lbs and see how things looks and feel after the fact.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 08, 2017, 10:43:01 AM
Squats and other things.

 Rowing 6 min
 Kettlebell sumo squats on boxes x 10 (helps me with depth and getting things warmed up
 Stretching 10 min (I did a bunch of yoga poses like thread the needle, etc....I cannot remember the names)
 Barx10
 95x20
 145x20
 145x20
 145x21 - Added one as a fuck you.
 
 Crunches super'd with Push ups
 20/20
 20/20
 20/20
 20/20
 20/20
 20/20

 Total time was 1hr 15min.

 Also I did an 1hr of rowing at 5 am yesterday.

 Tomorrow is an 8am METCON, upper back style.
 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 10, 2017, 06:42:34 AM
Sunday METCON

6 min rowing
sumo deads w/kettlebell on boxes x 10 (bringing hands to ankle height)
Stretching

Burpees x 20
Deadlifts x 12
Cable Rows x 20
Pull ups x 15
Pull Downs x 12
21's (I will assume most of you know what 21's are)
1 arm cable pulldowns x 20
Prowler (210 lbs) x 2 laps (had to walk SLOW)

4 rounds done in 1 hr 10 min

 This Metcon was worse than I anticipated! The prowler and the burpees were the things that beat me the hardest. Whew!

 Tonight is the bench!
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on July 10, 2017, 09:07:14 AM
Sunday Metcon! Yikes! Just barfed a bit  :o
Hard session man, great job!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 13, 2017, 06:48:36 AM
Monday Benchems

6 min rowing
10 min stretches
Barx20
95x20
135x10
165x20
165x20
165x20

Tricep kickback (50lbs) super'd with Burpees

20/20
20/20
20/20
20/20
20/20
20/20

 FML

Tuesday 5 am rowing 30 min

Wednesday Deads

6 min rowing
10 min stretches
Barx10
135x5
135x5
135x10
135x20
135x20
135x20
135x20

Bent over barbell row

95x12
95x12
95x12

Pull ups

BWx10
BWx10
BWx10

 I completely shit the fuckin' bed on this workout.....unacceptable.

Thursdays 5 am rowing 30 min
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 13, 2017, 07:28:16 AM
I'd be drenched with sweat, gasping like a beached whale and laying on the floor for an hour after attempting those high rep/short rest sessions you have  :o
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on July 13, 2017, 09:52:59 AM
I'm with Eric, 20 reppers allover this place! :o Hardworking man!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 15, 2017, 08:19:22 AM
Thanks guys, I will admit it hasn't been easy. But it has been getting easier. :)

 In the beginning I was dead out of water within the first 5 min, no kidding 5 fuckin' minutes and I was done. But as time has passed I've adapted and continue to adapt.

 Today is squats....and lots of them. 3 sets of 20's and then 200 BW squats. Should be fun!  :o
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 15, 2017, 01:04:03 PM
A change in plans....

 So today's squat session took an on the fly overhaul. Instead of doing my 20's I ended up working towards a single triple set, what a nice and pleasant change of pace!

 Session as follows:

 3 min rowing, pace of 2:30/500m (I really should have done closer to 6-7 min)
 3-4 min of stretches (this was rushed as well, normally I spend upwards of 10 min....I now remember why, yeesh!)
 95x10
 185x5
 185x5
 185x5
 235x5
 285x5
 335x3 (I could have done more, and I should have...fuck)

 BW squats (200)
 20
 20
 20
 20
 20
 20
 20
 20
 20
 20 ----- These took about 12 min to do, whew!

 30 min on the rower, 2:37 avg/500m 5748m done. This is by far the best I have ever done! I was rather happy with these numbers, they aren't amazeballs or anything but for me this was an achievement. Also, I had a garbage bag on under my hoodie while doing this and also doing the entire workout.

 Why?

 Because I could, that's why.

 Weight as of yesterday was 199.4 lbs.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on July 15, 2017, 04:52:53 PM
Awesome session man! Triples must have been great after all the 20's you have been doing. Grats on the rower and all the BW squat madness! 199, hellz to the ya :rocker:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 17, 2017, 08:40:56 PM
Awesome session man! Triples must have been great after all the 20's you have been doing. Grats on the rower and all the BW squat madness! 199, hellz to the ya :rocker:

 Yeah it was a nice change of pace, well needed to be frank. Doing 20's all the time can be a little tiresome  ::)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 17, 2017, 08:44:42 PM
Monday Benchday!

 Today's bench day was more of a strange bench/metcon day, yeah....

  :o

 Bench (165lbs) x 20
 Burpees x 20
 Stationary fan bike o' doom 1 min HIT

 4 Rounds

 Followed by 100 pushups.

 Total time was 1 hr.

 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 17, 2017, 09:53:19 PM
Crazy stuff happening in here!
I used to wrestle but wasn't one of the guys trying to hit the lower weight class. They did stuff like garbage bags. Was something I'm glad I never had to do  :o

The bench and bike I could do...burpee's...not so much  :P
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 18, 2017, 06:24:14 AM
Crazy stuff happening in here!
I used to wrestle but wasn't one of the guys trying to hit the lower weight class. They did stuff like garbage bags. Was something I'm glad I never had to do  :o

The bench and bike I could do...burpee's...not so much  :P

 Doing the garbage bag nonsense isn't so bad, I just hate the sound it makes when moving around *swish, swish*

 I remember doing burpees in high school for gym, football, hockey....I hated them then and I hate them now. But I get 'em done.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 19, 2017, 06:50:49 AM
Tuesday 5 am cardio = FAIL! I forgot to set my alarm and woke up to my coach texting me wondering where I was. Oops! So I went for a 1 hr 40 min medium intensity walk last night (7:20 pm-9:00 pm). I managed close to 9 km in that time. The consequence to this evenings cardio is I tore my heels open pretty bad. It felt like I just had a couple blisters until I took my shoes off at home. My shoes and socks had blood all over the heels, not just a little either. I tore them up pretty damned good. I'll make sure to not use ankle socks again when wearing these shoes....

 This morning having to put shoes on didn't feel so shit hot.

 Wednesday 5 am cardio = success! I got in, did my rowing, and got the fuck out. I have to go back tonight for deadlifts, fuck! There was mention of it being a strange deadlift/metcon thing.  :o

 The things I do sometimes  ::)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 20, 2017, 06:56:47 AM
Wednesday cont. ...Deadriffs (pm workout)

5 min rowing
6 min stretching
135x6
225x5
315x3
375x3
405x2 (bombed on the 3rd)
405xFAIL
405xFAIL
405xFAIL

 -FIN-

 I was given the option of heavy 3's or 20's....well we all know what I chose. Things started out rough, feeling tired, sore, etc. But as time went on I started to feel better and was rather happy with the 375x3, hell I don't think I have ever done that before (maybe I have but it wasn't any time recent....not too sure though). I went for 405x3 which is a guaranteed PR...aaaannnnd I failed out. I fuckin' ran outta gas and there was just no damned way I could conjure up anything more to get that 3rd one done.

 Really pissed me off. I was already in a shitty mood to begin with, this made it a whole lot worse ( I haven't had a decent nights rest in weeks, I've been averaging 3 hrs a night kinda thing. I'm kinda cranky)

 Moving on.

 This morning's 5 am rowing was a success. I punched out 40 min at an average of 2:30/500m which I'm happy with. The first half was spent warming up and getting into the groove. The back half was were the magic was happening. I was averaging 2:20/500m and with a solid rhythm. There was a couple times I pushed it to 1:50 to try and make up for the first half . All in all, I'm happy with this mornings training.

 There will be no training tonight or tomorrow night as per usual. Though I will be in the gym tomorrow morning  for rowing and then squats on Saturday.



Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 20, 2017, 07:37:18 AM
Lack of sleep will kill a lifting session so I wouldn't worry about it too much Ronn.
Your conditioning is making leaps and bounds. 40 mins on a rower is no joke.

Enjoy the rest days and I hope you get better sleep!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 21, 2017, 06:30:18 AM
Friday rowing.

 So things didn't go as planned. Chris (my coach) had to move some things around and instead of going in for 5 am for my rowing it turned into 5:45 am. Now I had considered telling him that wouldn't work since I have to be back here for 6:00 am to 6:15 at the latest. But I figured something is better than nothing and that I better make my time count since I have little of it. I got in there and gave it my all. Right out the gate I was pushing a pace of 2:08/500m. I wasn't able to hold it all the way through but I tried to keep myself between 2:10-2:20 after that. I walked away with over 3000m done in just 15:00 min. If I could have held that momentum I would have been shooting for 6000-6200m for 30 min. That would have then been a PR since my best is 5700m in 30 min.


 Anyways tomorrow is squatems.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 23, 2017, 06:52:49 AM
Saturday Squats

 5 min rowing @ 2:20
 6-7 min stretching
 Bar x 10
 135x5
 185x12
 205x12
 225x12

 -Fin-

 Nothing fancy.

 ION

 Spent most of my day at the mall, yeesh. What started out as a quick trip to the mall to look at possibly a new ipotato and bra's for Mrs.M turned into....a real tomfuckery.

 With Sears tanking like a motherfucker they are liquidating everything. Well the only way to get into the mall is to go through Sears due to renovations led us into what seemed to be an outlet mall in Buffalo, NY!!!! There were new Canadians EVERYWHERE ripping through everything with reckless abandonment. I felt embarrassed to be there to be honest. So much so my anxiousness was going through the roof.....why was I in there then? Mrs. M found a few things that she could use at the salon. $200 give or take

 As time went on I managed to find myself a nice pair of sandals (which I have to return since it had two right sandals in the box), a pair of dress pants, and dress shoes. All of which are expensive as fuck...and I got it for next to nothing. $160

 Now into the remainder of the mall....

 Sushi stop, I was getting cranky. I hadn't eaten all day (It was 2pm at this point). $40 later

 Fido kiosk, new ipotato 6 plus for Mrs. M. $550

 Bath and bodyworks fly by for some candles and other awesome smelly stuff. $90

 Screen replacement on my ipotato 5. $90

 Went to the Source for a case for Mrs. M's new phone. $40 (These guys were assholes, they really tried to lay the pressure on us to go back to Fido to return the phone so they could sell us a new phone and contract through Virgin and save us $200. Really pushy youngins. Mrs. M and I held our ground, bought the case, and left. We both vowed to never go to that Source ever again.)

 By the time we walked out of there it was close to 6pm.

 Then back to the salon (second trip that day there).

 Then finally back home which was around 7-8 pm.....fuckin' long day I'll tell ya, and expensive too!  :o

 Well off to the gym,

 Ciao

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 23, 2017, 10:58:56 AM
My semi enjoyable trip to Hell today....

10 min Rowing @ 2:30
KB Swings x 30 (80 lbs)
Pull up x 12 (BW)
Lat Pulldowns x 24 (180 lbs)
Cable Rows High x 20 (180 lbs palms down)
Cable Rows Low x 20 (180 lbs palms up)
Bicep Cable Curls x 10/per hand (40 lbs, right elbow couldn't take anything heavier)
Bicep Curls Supination x 50 (20 lbs)
10 min Rowing @ 2:20

 This was done for 4 rounds....I am seriously fuckin' cooked!!!! I mean 240 bicep curls, 304 reps for back, plus all the rowing which beats both my arms and back.....as I said, cooked!

 I can already foresee I will be in the tub doing some soaking later, prepping for tomorrows beating...'cause I know I'm gonna get one.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 25, 2017, 06:30:55 AM
Monday Bench

I got to the gym early and did 40 min of rowing. AVG was 2:30/500m nothing special but after a full days work, running on empty I was satisfied. Plus I was pacing myself a bit since I still have bench to do after.

 Bench
Barx10
135x10
155x10
175x20
175x15 immediately dropped to 155 lbs and did another 5 to get my 20 total
165x15 immediately dropped to 135 lbs and did another 5 to get my 20 total

 ~Fin~

 By the time I was done this I was fucking cooked. I went to try push ups...nope. I fell flat on my face 4 times, I was shaking like a leaf and half way through a push up my body would simply fail.

 Pretty happy with the 175 for 20  8)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 25, 2017, 06:45:23 AM
Tuesday 5 AM cardio

30 min rowing @ 2:40/500 m

 I was fighting with IBS all morning. It began at 4 am and left me in the washroom until 4:45 am. While rowing I was dealing with bad cramps which slowed me down, I did the best that I could mind you.

 Hopefully tomorrow will turn out to be a better day IBS wise, whew!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 25, 2017, 11:03:05 AM
Tuesday 5 AM cardio

30 min rowing @ 2:40/500 m

 I was fighting with IBS all morning. It began at 4 am and left me in the washroom until 4:45 am. While rowing I was dealing with bad cramps which slowed me down, I did the best that I could mind you.

 Hopefully tomorrow will turn out to be a better day IBS wise, whew!

Damn, that's rough powering through with cramps like that!
Was it a food trigger or stress do you think?
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 26, 2017, 04:34:12 AM
Tuesday 5 AM cardio

30 min rowing @ 2:40/500 m

 I was fighting with IBS all morning. It began at 4 am and left me in the washroom until 4:45 am. While rowing I was dealing with bad cramps which slowed me down, I did the best that I could mind you.

 Hopefully tomorrow will turn out to be a better day IBS wise, whew!

Damn, that's rough powering through with cramps like that!
Was it a food trigger or stress do you think?

Oh it sucked the fuckin' bag! I'm quite certain it was a couple new condiments I grabbed. Both are from Wiegmans Choice, one is a BBQ sauce, and the other is a Mayo.  :-[
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 26, 2017, 06:44:20 AM
5 am Cardiuh

Rowing @ 2:26 min/500 min. 8201m in 40 min.

 PR!

 8)

 I'm still sitting at 199-200 lbs. Though the belt continues to need adjustments, this is a good thing.

 Useless factoid of the day: It's not even 7 am and I've downed 3 litres of water. I'm going for 12 L today, let's see if I can make it. (yesterday I managed 8 with no trouble)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 27, 2017, 06:28:24 AM
Wednesday SURMER D34Dz

 5 min rowing
 6 min stretching
 Barx10
 135x10
 225x10
 295x12
 315x12
 315x12

 -Fin-

 Pretty sure this was a major rep PR day. I have never done 315 for multiple sets at a higher rep range. I think for 315 I've done maybe 6 tops, I could be wrong however. I have nor the time or ambition to figure out how much of a PR this would be. I'm 95% sure it's a PR.

 ION

 I've been water loading this week and thankfully I'm now past the worst stage (2 days of 12L of water) I'm happily back down to my semi normal 4L, I prefer 6L. Tomorrow I'm down to 2L and then Sat, Sun, I'm down to 1 L and weigh in on Monday.

 I know it may seem dumb to be doing water loading with the intentions of losing more weight for a weigh in that means absolutely nothing...but I wanted to try it out and gain the experience.

 This mornings rowing was....nothing to write home about. After last nights deads my back and shoulders were fucking done. The entire time I was rowing it felt like someone had lit my shoulders and lats on fire!!! It was a real shitty 30 min!!!! But I managed through and did the best I could.

 In any case, time to get ready for work. Have a great day everyone!



 
Title: Re: Merkley's guide to pretend lifting
Post by: Bando on July 27, 2017, 01:06:40 PM

 I know it may seem dumb to be doing water loading with the intentions of losing more weight for a weigh in that means absolutely nothing...but I wanted to try it out and gain the experience.


I water loaded for my last meet and did my 1st 2X bodyweight squat. If I had been 4-5 lbs heavier I wouldn't be able to claim that statistic.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on July 27, 2017, 03:32:38 PM
Monster deadlift volume! Great job man, I water/sodium/mag citrate and zero carb loaded for my meet, not to mention spitting in Dave's car for 5 hours lol. Dropped 11lbs in 6 days...not fun.
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 28, 2017, 06:37:49 AM

 I know it may seem dumb to be doing water loading with the intentions of losing more weight for a weigh in that means absolutely nothing...but I wanted to try it out and gain the experience.


I water loaded for my last meet and did my 1st 2X bodyweight squat. If I had been 4-5 lbs heavier I wouldn't be able to claim that statistic.

 :bigthumb:
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 29, 2017, 12:01:09 PM
Monster deadlift volume! Great job man, I water/sodium/mag citrate and zero carb loaded for my meet, not to mention spitting in Dave's car for 5 hours lol. Dropped 11lbs in 6 days...not fun.

 Thanks! Those deads were rough, always rough for me.

 I cannot imagine going through that much for a meet or any kind (respect on pulling off 11 lbs in 6 days, sounds like a brutal journey). I'm simply water loading and I have to admit this has been the worst part of my cut, no shit. I'm on 1 litre of water for today and tomorrow. I have the fuckin' pasties so much, I just want to chug water until my stomach cannot take anymore.

 I won't be trying this out for a while....a long while.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 29, 2017, 12:04:58 PM
Squatems.

 3 min rowing
 8 min stretching
 Barx12 (all were paused at the bottom for 3 sec)
 95x10
 165x6
 215x12
 235x12
 235x12
 235x12
 
 200 BW squats.

 Body weight of 193.4 lbs
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on July 29, 2017, 03:24:03 PM

 Body weight of 193.4 lbs

Yes.  Now I am big Ron and you are little Ronn.

Working hard man.  Keep it up.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on July 29, 2017, 04:31:32 PM
193! Nice buddy! Great job on those ridiculous 12's on squats!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 30, 2017, 11:23:31 PM

 Body weight of 193.4 lbs

Yes.  Now I am big Ron and you are little Ronn.

Working hard man.  Keep it up.

Dun, dun, dun the tables have turned!!! Thanks 😎
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on July 30, 2017, 11:24:41 PM
193! Nice buddy! Great job on those ridiculous 12's on squats!

Correction! 192.4! Muh haw haw haw

...and those squats were tough, won't lie
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on July 31, 2017, 03:38:01 PM
Awesome weight loss bud!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on July 31, 2017, 07:50:09 PM
193! Nice buddy! Great job on those ridiculous 12's on squats!

Correction! 192.4! Muh haw haw haw

...and those squats were tough, won't lie

Damn! I better get my ass in gear before you catch me!  :o
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 01, 2017, 05:53:37 AM
Thanks for the compliments guys!

 So yesterday wrapped up my 12 week cut. In that time I had managed going from 230 lbs to 192.4 lbs, giving me an overall of 37.6 lbs loss.

 As happy as I am with these numbers....I do see them for what they are, numbers. I am still very dissatisfied with my physique. Seeing the side by side comparison photos was a tough pill to swallow. It put into perspective how far off the rails I went and how far I still have to go. I'm now reassessing my projected "end weight". I did a quick projection of 180 and I would have a far more appealing physique...however based off the new photos I have just taken I'm thinking my initial projections are way off and that it may take me to the 160's before I see what it is I'm looking for.

 So where do I go from here?

 Well, I'm going to reverse diet for the next 3 weeks essentially adding back in everything I had taken out (all in a controlled manner of course). From there I'm going to cut for another 12 weeks.

 Lather, Rinse, Repeat.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 01, 2017, 06:29:15 AM
Monday Bench

Barx20
135x5
185x3
235x3
235x3
235x3
255x3

 Push ups x 100 (20x5)

 This was harder than I would like to admit. It got ugly near the end, but I got it done and thats what matters.
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on August 01, 2017, 07:50:07 AM
Solid bench and those push ups had to be a final burn/pump.

Ronn, you ain't alone in the weight assessment. I'm thinking to really see a difference I'll need to be lower 170s. Kind of a slap/wake up call when you critically assess where you are at, AFTER losing a bunch of weight.
I know I was pretty disappointed when I dropped weight about 4-5 years ago, going from 225ish (or so) all the way down to 180. Thought I'd look decent....nope, just super skinny with a lot of body fat still there.

I think a reverse diet will help a lot. Over 3 weeks you should drop another couple of pounds until you hit maintenance. Have you thought about holding at maintenance for 2 weeks after? I've heard, but not tried, that it helps reset hormones and metabolism (<-simplified explanation). 2 extra weeks, if it helps, it's much in the scheme of things, gives you a nice break mentally and physically, and then you can jump into another cut from there.
Just some thoughts.

Oh, and hella good job on the weight loss!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 10, 2017, 09:43:47 AM
Solid bench and those push ups had to be a final burn/pump.

Ronn, you ain't alone in the weight assessment. I'm thinking to really see a difference I'll need to be lower 170s. Kind of a slap/wake up call when you critically assess where you are at, AFTER losing a bunch of weight.
I know I was pretty disappointed when I dropped weight about 4-5 years ago, going from 225ish (or so) all the way down to 180. Thought I'd look decent....nope, just super skinny with a lot of body fat still there.

I think a reverse diet will help a lot. Over 3 weeks you should drop another couple of pounds until you hit maintenance. Have you thought about holding at maintenance for 2 weeks after? I've heard, but not tried, that it helps reset hormones and metabolism (<-simplified explanation). 2 extra weeks, if it helps, it's much in the scheme of things, gives you a nice break mentally and physically, and then you can jump into another cut from there.
Just some thoughts.

Oh, and hella good job on the weight loss!!

 I have considered maintaining at a certain point for hormonal and metabolism purposes. Though at this point I'm going to reverse diet and cut again just one more time and most likely I will go down that path.

 Thanks :)
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 10, 2017, 12:54:18 PM
So I have returned from the Hellcation that was my sisters wedding. All in all things turned out far better than I originally anticipated. I truly had expected the absolute worst but was pleasantly surprised that all ended well on the western front so to speak.

 I arrived home last night and I'm using today to try and recoup, seriously I need it.

 During my time in Dryden there wasn't one day that went by that weren't in the truck travelling for anything less than a few hours. Plus dealing with the rest of the wedding mumbo jumbo, etc, etc, etc. It made for a VERY busy and VERY stressful time, though as I said far better than I had anticipated.

 It was a damned shame I didn't have the chance to get together with anyone for coffee while I was there. Hopefully I can set up another trip back home where we have more time to actually relax!

 In any case, weight is solid! I haven't gained any weight back at all. Then again I didn't eat a whole lot while away.

 I'll spare you all the boring ass details, and the good ones as well. If you want to know more of my (mis)adventures in Dryden you can find them on my IG account @ronnmerkpowerlifter

 Have a great day everyone!

 

 

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 13, 2017, 11:43:33 AM
So Mrs.M and I decided to go on a spur of the moment getaway.

 We jumped in the car on Friday and headed towards Sauble Beach,ON on an adventure to see these caribbean type beaches we have heard so much from our clients. This is roughly a 4 hour drive give or take. We decided to take the roads less traveled since this was just as much about the drive as it was the destination. So we drove through MANY of the small towns between Oakville and Sauble Beach. What a nice drive, all single lane 80 km roads. It was as if I was back in my home town again, truly a relaxing drive and visually appealing.

 Since all the hotels in and around the Sauble Beach area are much overpriced we decided to stay in Hanover, ON (which is an hour from Sauble Beach). We stayed in what had to be the NICEST hotel room I have ever stayed in and for only $130/night. I was beside myself! Mrs. M and I are already talking about staying there again during the next long weekend. So we stayed the night in Hanover and took off to Sauble Beach the next morning.

 I'm going to fast forward a little.

 Sauble Beach = overcrowded beach, super expensive parking, mediocre beach at best, and move of the town is really run down.

 So we drove to South Hampton

 South Hampton = Amazing beach, very quiet, parking was free, and overall a wonderful little town, highly recommend!

 From there we took a different route back to Oakville and visited a bunch more little towns.

 All in all in a day and half I spent at the least 10 hours driving. Normally I despise this kind of traveling....but it wasn't so bad this time around.

 Today is a tidy up and kinda relax day....back to work tomorrow, fuck. Also on today's roster has been resume/cover letter building, job hunting, and business marketing research!

 Yeah, I'm looking for a new job. I've had enough of what I am doing and it's time to move onto different pastures.

 In any case, have a great day everyone!!!!
 
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on August 13, 2017, 02:02:37 PM
Sounds like a couple nice getaways bud. Excellent work on maintaining the weight loss, that's a huge victory!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 13, 2017, 04:36:36 PM
Sounds like a couple nice getaways bud. Excellent work on maintaining the weight loss, that's a huge victory!

 It was fantastic!!! Its a damned shame I wasn't about to meet up with you when I was Thunder Bay. I was hoping to either grab coffee, train, or perhaps both. As soon I as I landed we hit the ground running. I was delayed by 2 hours (which I'm sure you seen on IG) and that put us back huge. We had to be in Vermilion Bay by 6 that night so we could get food for my sisters wedding and have it back into Dryden at the Ukrainian hall.

 We didn't get that all said and done until 12 am- 1 am in the morning.

 On the way back it was no different unfortunately.

 Hopefully the next time I head back that way we can get together!!
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on August 16, 2017, 04:36:03 PM
Sounds like a couple nice getaways bud. Excellent work on maintaining the weight loss, that's a huge victory!

 It was fantastic!!! Its a damned shame I wasn't about to meet up with you when I was Thunder Bay. I was hoping to either grab coffee, train, or perhaps both. As soon I as I landed we hit the ground running. I was delayed by 2 hours (which I'm sure you seen on IG) and that put us back huge. We had to be in Vermilion Bay by 6 that night so we could get food for my sisters wedding and have it back into Dryden at the Ukrainian hall.

 We didn't get that all said and done until 12 am- 1 am in the morning.

 On the way back it was no different unfortunately.

 Hopefully the next time I head back that way we can get together!!
Haha no worries, my summer has been pretty busy too, sounds like u had a full plate. Next time we will try to get something in!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 23, 2017, 08:57:55 PM
Man....it feels like forever since I seen the inside of a gym!

 Well today the stars aligned and I was able to get in and get some shit done. I'm quite certain from here on out I will be back full time (this is until another vacation or the like).

 ~ :satan:666 D34DZ :satan:~

 315x6
 315x6
 315x6



 
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on August 24, 2017, 07:46:58 AM
^^ nice welcome back session  :)
Although you haven't been gone all that long......
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 29, 2017, 06:35:04 AM
Saturday's Squats

 I spent my Saturday session working on form and rehabbing my left shoulder (no idea what I did, all I know is the shoulder feels loose and wants to dislocate frequently).

 Hangs (40 sec)
 Face Pulls (10)
 Dislocates (I don't know the proper name for these) (10)
 Some strange banded version of a lateral raise but totally not at the same time (10)
 Squats (20)
 
 x 4

 I decided to run it all like a small circuit, that way I was being productive with my down time.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on August 29, 2017, 06:44:38 AM
Monday Bench

 Nothing special here other than we were working on the concentric/eccentric part of the movement. For the first two sets it was concentric focused and the last two sets were eccentric focused. All sets were 12 reps and every rep was done with a 4 count for the concentric/eccentric part of the movement.

 Followed by 100 push ups
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on August 29, 2017, 06:11:59 PM
Sounds like a productive session, nice work on the push-ups as well
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 02, 2017, 12:51:51 PM
Deadlifts didn't happen on Wednesday, I had a migraine that was...intense to say the least.

 Squaterday! = Success!

 Barx10
 135x10
 185x6
 235x6
 285x6
 335x2
 285x4
 185x12
 185x17

 ~Fin~

 
Title: Re: Merkley's guide to pretend lifting
Post by: BLK00TJ on September 02, 2017, 07:51:21 PM
Way to get back in there for Squaterday.  Hard to do anything with a migraine.
Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on September 03, 2017, 05:12:02 PM
Beauty squats! Those drop down volume sets are a beast!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 04, 2017, 06:52:39 AM
Beauty squats! Those drop down volume sets are a beast!

 Tell me about it, my legs are still feeling it!!!
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 07, 2017, 09:53:01 PM
This week has been interesting....

 I've been training but its been weird shit, METCON stuff, bootcamps, etc.

 I know, I know....dafuq?  :S

 The reason I have been doing this is for my new job.

 I'm now working as a coach at my gym! I've been kinda helping during the powerlifting classes but things have progressed and here we are. I'm currently doing this part time (mainly before my other job) but if all goes well this could turn into a full time gig, but one day at a time.

 So where does me doing these classes fit in to me coaching?

 Simple.

 By participating in the classes (in the evenings) this gives me a unique perspective on the exercises, speed, structure, and flow of the classes themselves making me a more well rounded coach. That's at least my theory.

 Diet has been a little looser than it should be, but come Monday I'm back on the horse all out and with the projected end weight of 175 lbs.

 Then I will access and perhaps reverse diet again and do another cut.

 Currently holding at 198-199.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 10, 2017, 04:01:13 PM
Squaterday...

5 min rower
15 min stretching/yoga
Barx10 - right knee pain
95x10 - right knee pain, more.
95x10 - right knee pain, really bad.
185x1 - right knee pain, holy shit.
repositioning and the like
185x10 - pushed through and got them done, not too sure if it was a good idea.
235x6 - PAIN! It really bad in the knee, got angry and decided to see if I could rip my knee apart for fun!
285x3 - Same as last set
185x6 - not so bad
185x6 - this set was pain free
185x6 - this was enough, fuck it! Threw in the towel.

 Not too sure what the fuck was going on for squats but it wasn't good. Anyways I got shit done and that was that.

 
Title: Re: Merkley's guide to pretend lifting
Post by: Merkley on September 10, 2017, 04:29:57 PM
Today was a upper body hypertrophy workout.

 This workout was a nice change of pace! Normally doing what I did today would cause my elbows to go full retard but today was one of those rare, unicorn, days where I felt like I was 20 years old and training like a fucking animal.

 I'm not going to go into ALL the details, but I can tell you this. I managed 340 reps for hammer curls and my last set was 60 lbs d-bells for a set of 10 (which by the way I haven't done since i was 20-21 years old). There was no momentum to these curls either! I did these curls in a slight bent over row position to remove any ego lifting whatsoever. I was really proud of myself!

 Plus there was some solid benching if I do say so myself.  8)

 Best part, pain free!

 I have struggled with doing pull ups/chin ups/bicep curls of any kind for awhile now. My elbows tend to start screaming immediately when doing these exercises and the recovery time can be lengthy. So when I started doing them it was with great precaution and expectations of giving up the ghost with in 10 reps or less. But luckily they felt perfect!

 So I went balls deep and pushed until the wheels fell off!

 Not too smart I know but it isn't often I feel like this so I ran with it!

 In any case as promised tomorrow I will be tightening up on my eating and heading towards my projected goal weight of 175 for this cut. I will be cutting between now and Dec 1st. I'm currently 198-201, I'm confident I will reach this no problem.

 Wish me luck!

Title: Re: Merkley's guide to pretend lifting
Post by: ShawnJ on September 11, 2017, 08:58:05 AM
Nice work and grats on the pain free training. You are in a good spot to take a run at 175, giddyup!
Title: Re: Merkley's guide to pretend lifting
Post by: piperdown on September 11, 2017, 10:41:49 AM
Congrats on the coaching gig Merk!

I think with all the massive amounts of activity you have going on you'll hit 175 in no time at all.