Author Topic: Merkley's guide to pretend lifting  (Read 105121 times)

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1410 on: October 21, 2019, 08:58:34 PM »
SQUATOBER DAY 21

REAR FOOT ELEVATED SPLIT SQUAT
BWX5
BWX5
BWX5

SQUAT
135X5
225X5
245X5
265X5
265X5

BENCH PRESS
95X20
135X5
195X5
225X5
245X5
250X5

DB RDL'S
80'SX5
80'SX5
80'SX5
80'SX5

WALL SITS
30 SEC
30 SEC
30 SEC
30 SEC

CARDIO
TRICEP PUSHDOWNS SS CLOSE GRIP PUSH UP
100X25 SS BWX10
100X25 SS BWX10
100X25 SS BWX10
100X25 SS BWX10

FIN

 The pain of squatting has now long faded. DOMS are no longer of the present but of the past. I never thought that 265 lbs would ever feel as light as it did today. Prior to Squatober 275 for a single was a difficult thing, now....it's nothing more than a percentage warm up.

 fucking cool feeling.

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1411 on: October 22, 2019, 07:27:47 AM »
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1412 on: October 23, 2019, 07:52:29 AM »
SQUATOBER DAY 22

A JOKE OF A LEG MOBILITY WARM UP (REALLY BAD IDEA)

SQUATS
135X3
225X3
265X3
285X3
305X3

SEATED ROWS
200X5
200X5
200X5
200X5
200X5

DB REAR LAT SS HAMMER CURL SS MACHINE SHRUGS

15'sx20 ss 15'sx25 ss 240x30
15'sx20 ss 15'sx25 ss 240x30
15'sx20 ss 15'sx25 ss 240x30

CARDIO
30 SEC WALL SITS
BWX30 SEC
BWX30 SEC
BWX30 SEC

FIN

 I've been given the nickname "Mr.Squatman" at the gym.




“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1413 on: October 23, 2019, 09:07:18 AM »
Killer work Squatman! Figured at some point the body would just adapt and start feeling good with this. Mine? Probably not lol.
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1414 on: October 23, 2019, 09:15:00 PM »
SQUATOBER DAY 23

AGILE 8

SQUAT
135X5
225X3
280X2
300X2
320X2
320X2

MILITARY PRESS (STRICT)
30X5
70X5
135X4
135X4
135X4
135X4

BENCH PRESS SS DB RDL'S
225X4 SS 80'SX4
225X4 SS 80'SX4
225X4 SS 80'SX4
225X4 SS 80'SX4

DIPS
+55X10
+55X10
+55X10
+55X10

CARDIO
MACHINE SHRUGS
315X20
315X20
315X20
315X20

FIN
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1415 on: October 25, 2019, 08:35:00 AM »
SQUATOBER DAY 24

AGILE 8

SQUATS
135X5
185X3
225X2
285X2
305X2
325X2
345X1
365X1

1 ARM ROW
145X5
145X5
145X5

DB REAR LAT
15'SX20
15'SX20
15'SX20

CARDIO
HAMMER CURLS
20'SX20
20'SX20
20'SX20

FIN

 That 365 was a little heavier than I had anticipated. Everything up to that point went really well and wasn't all that difficult. 365 came off the rack easy but coming out of the bottom was a fuck ton harder than it should have been.

 But I got it done :)








“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1416 on: October 25, 2019, 08:12:37 PM »
SQUATOBER DAY 25

LIGHT MOBILITY WORK

SQUATS *SPEED WORK*
BARX10
135X5
185X4
225X4
225X4
225X4
225X4

BENCH PRESS
BARX50
135X5
195X5
225X4
240X3
255X2
270X1

TRICEP PRESSDOWN
100X10
100X10
100X10
100X10
100X10

CARDIO
MACHINE SHRUGS
240X20
240X20
240X20

FIN

 I no longer see days as in days of the week, instead I seem them as "Day XX of Squatober".
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1417 on: October 29, 2019, 07:23:24 AM »
SQUATOBER DAY 28

LIGHT MOBILITY WORK

SQUATS
135X5
135X5
135X5

PULL UPS
BWX3
BWX3
BWX3

MILITARY PRESS
135X5
135X5
135X5

FIN
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1418 on: October 29, 2019, 07:39:25 AM »
Today we eat big, rest hard, stay calm as fuck, and focus on tonight.

Tonight is PR SQUAT PARTY NIGHT!



“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1419 on: October 29, 2019, 08:16:21 AM »
Looking forward to seeing you smash a big squat!
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1420 on: October 29, 2019, 11:29:09 AM »
Looking forward to seeing you smash a big squat!

I.AM.SO.NERVOUS.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1421 on: October 29, 2019, 08:58:25 PM »
SQUATOBER DAY 29 -PR PARTY

SQUATS
135X5
225X3
260X3
315X1
365X1
385X1
405-FAIL

WALKED OUT.

 Well...things didn't go as planned. I had hoped for a bare minimum of 405 instead I ended up with 405 on the safety bars and me laying on the floor. I bombed right in the hole and dumped it. I took a few minutes and got everything re-racked. I went for a small build up from 315. 315 barely came out of the rack. I just racked it, cleaned up, and walked out. I had nothing left to give and to try and give more would be all ego.

 Know when to hold 'em, know when to fold 'em, know when to walk away, know when to run....

 Although I didn't produce the numbers I wanted to today I did squat an entire month and I'm super proud of that. I did see a PR or two along the way so that is something to be proud of as well.

 Perhaps someday I may get over that 425 squat hump, it sure as shit wasn't today. But someday...perhaps. :)

 Thanks for being apart of this journey.

(2 more days to go)

 

« Last Edit: October 30, 2019, 08:15:43 PM by Merkley »
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Stile

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Re: Merkley's guide to pretend lifting
« Reply #1422 on: October 30, 2019, 03:45:12 PM »
A lot of nice numbers and lotta great sessions in there. Somedays that PR is there, somedays its not though. Somedays my DL could fluctuate 25 pounds depending on what I ate/what time I worked out/what song I was listening to.

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1423 on: October 30, 2019, 03:54:18 PM »
Nice work man, either way that was a great accomplishment. Tough to say how much accumulated fatigue was there too, I imagine there was lots.
I had a shit day on deads, 405 x 1 and walked away. Gravity was heavy that day...
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1424 on: October 30, 2019, 08:15:18 PM »
SQUATOBER DAY 30

"I'M NOT DEAD YET"

LIGHT LEG MOBILITY

SQUATS
135X5
185X5
225X5
225X5
225X5
225X5
225X5

ONE ARM ROWS
140X5
140X5
140X5
140X5
140X5

BB RDL'S
135X5
135X5
135X5

BB CURLS
80X10
80X10
80X10

FIN

 Wounds are licked and sewn shut. Back to work.

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger