Author Topic: Merkley's guide to pretend lifting  (Read 42348 times)

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #945 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!
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
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Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #946 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
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #947 on: June 14, 2017, 11:22:14 PM »
Couple huge volume sets at 315, that will get the heart pounding after that long walk.
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Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #948 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.
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

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Re: Merkley's guide to pretend lifting
« Reply #949 on: June 15, 2017, 08:10:59 AM »
315x12
315x12

Too much cardio ITT.  :P
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Online BLK00TJ

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Re: Merkley's guide to pretend lifting
« Reply #950 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:

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #951 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?
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #952 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!
 
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

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Re: Merkley's guide to pretend lifting
« Reply #953 on: June 17, 2017, 01:18:47 PM »
Good work Merk.  Making progress on many fronts in here.

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #954 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

 
« Last Edit: June 19, 2017, 05:36:51 PM by Merkley »
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #955 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
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #956 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)
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #957 on: June 21, 2017, 10:40:18 AM »
Strong benching Merk! Great job on the diet and Metcons as well. Kicking ass!
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Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #958 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.

 
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Online piperdown

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Re: Merkley's guide to pretend lifting
« Reply #959 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!
Eric

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Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr