Author Topic: Merkley's guide to pretend lifting  (Read 65930 times)

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #540 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.
“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 Huntforfun

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Re: Merkley's guide to pretend lifting
« Reply #541 on: September 25, 2015, 04:52:47 PM »
puking great for the abs!


jokes... get better man!

just gotta slay it twice as hard >: )
I intend to tell fate its my turn to take the reigns.

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #542 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
“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 LisaSkinnoble

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Re: Merkley's guide to pretend lifting
« Reply #543 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.
Last meet lifts:  245/125/285
April 2017:  235/130/255

"You know, there's nothing damnable about being a strong woman. The world needs strong women." — Ginger Rogers

“Don’t go bacon my heart! I couldn’t if I fried…”

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #544 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/

 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!

“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 BLK00TJ

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Re: Merkley's guide to pretend lifting
« Reply #545 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.

Offline ThighoftheTiger

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Re: Merkley's guide to pretend lifting
« Reply #546 on: September 27, 2015, 12:12:46 PM »
The Full article can be found here.

http://www.strengtheory.com/avoiding-cardio-could-be-holding-you-back/



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.
My journal: http://www.iron-sanctuary.com/forums/index.php?topic=1420.0

2015 PB's
420 lbs - Deadlift
335 lbs - Squat
262 lbs - Bench

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #547 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
“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 #548 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~
“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 sakustoms

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Re: Merkley's guide to pretend lifting
« Reply #549 on: September 28, 2015, 02:35:06 PM »
Losing weight and still kicking ass in the gym. Great job Merk.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline James500

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Re: Merkley's guide to pretend lifting
« Reply #550 on: September 28, 2015, 04:50:07 PM »
Putting in that work, way to go Merkley
« Last Edit: September 28, 2015, 04:57:11 PM by James500 »

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #551 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.
“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 #552 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.

“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 #553 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.
“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 sakustoms

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Re: Merkley's guide to pretend lifting
« Reply #554 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.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275