Author Topic: Merkley's guide to pretend lifting  (Read 105049 times)

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1200 on: April 09, 2019, 11:29:32 PM »
Nice work buddy. Your training looks to be very similar to mine right now. PHUL? Power/Hypertrophy/Upper/lower?
I’m actually really enjoying it, it’s very flexible for offdays and doing some bodybuilding work had me having fun again in the gym.
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1201 on: April 10, 2019, 10:26:27 AM »
Nice work buddy. Your training looks to be very similar to mine right now. PHUL? Power/Hypertrophy/Upper/lower?
I’m actually really enjoying it, it’s very flexible for offdays and doing some bodybuilding work had me having fun again in the gym.

 I noticed that last night actually when I was creeping your journal that our training is almost identical, and yes I'm doing PHUL. I'm sure you've seen there are variations along the way. The variations are based off what I have access to that day in the gym (people hogging equipment, etc.) and how I feel.

 I feel the same way about the program. I love the flexibility and the BB stuff. It took me some time to get used to the volume for the BB stuff but now that I'm in the swing of it I've been enjoying it! It's one of the better training programs I've used, oddly enough I'm not feeling as beat up as I would have anticipated (I may whistle a different  tune by the end of May.)

 
“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 #1202 on: April 11, 2019, 02:18:30 PM »
Nice work buddy. Your training looks to be very similar to mine right now. PHUL? Power/Hypertrophy/Upper/lower?
I’m actually really enjoying it, it’s very flexible for offdays and doing some bodybuilding work had me having fun again in the gym.

 I noticed that last night actually when I was creeping your journal that our training is almost identical, and yes I'm doing PHUL. I'm sure you've seen there are variations along the way. The variations are based off what I have access to that day in the gym (people hogging equipment, etc.) and how I feel.

 I feel the same way about the program. I love the flexibility and the BB stuff. It took me some time to get used to the volume for the BB stuff but now that I'm in the swing of it I've been enjoying it! It's one of the better training programs I've used, oddly enough I'm not feeling as beat up as I would have anticipated (I may whistle a different  tune by the end of May.)
Ya been having lots of fun with it. I am noticing being pretty beat up, especially after squat/dead day. I was supposed to hit hypertrophy legs today but my hips are feeling pretty rough. I have been usually getting in my 4 days over an 8 day stretch (sometimes 9). Think the hardest part for me is forcing the extra rest days. Part of my brain is telling me I’m a fukkin pussy, and the other part is telling me “slow down old boy!”
I have been progressing weekly regardless so I’ll have to take that as a positive.
Feels like since I hit 44 my body is giving me signs I need to manage recovery a lot better
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1203 on: April 12, 2019, 09:10:13 PM »
SQUATS
BARx10
135x10
225x5
275x3
325x3
325x4

LEG CURL
120x6
120x6
120x6
120x6

CALF RAISE
255x6
255x6
255x6
255x6

FIN

 Training went ok for the most part. We had some running around to do before the gym so we didn't get in until after 8 pm and of course the gym closes at 9 pm. I wanted to get the deads and leg press in as per the routine but again like the past few power lower days go I managed to only work on my squats (leg curl and calf raises don't count IMO). 

 Oh well, this workout was better than the last so I'll take that as a win.



 
“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 #1204 on: April 13, 2019, 07:04:30 PM »
INCLINE BENCH PRESS
BARx30
135x10
185x12 *
185x8
185x8


PEC DEC
130x13
130x13
130x13

SEATED ROWS
80x10
140x10
200x8
200x8
200x8

DUMBBELL ROWS
80x10
80x10
80x10

LATERAL RAISES
30x15
30x15
30x15

STRAIGHT BAR CABLE CURLS
100x10
130x10
130x10
130x10

TRICEP PRESSDOWNS
130x12
140x12
140x12
140x12

FIN

* Thanks Shawn, this was your fault.  :P

 I pushed myself hard on this workout, perhaps a little too hard actually. I feel I sacrificed a level of control and proper technique in certain areas in order to take things up a notch (or two). Still debating if I was being smart by giving it all I got or if I was being stupid and was being driven by ego.

 Bit of both perhaps.

 Now I'm left wondering how in the hell am I supposed to beat this next week....one rep at a time I suppose.




“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 #1205 on: April 13, 2019, 07:28:05 PM »
There ya go buddy! 12 at 185 haha. Great job, and beauty squattin!
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1206 on: April 14, 2019, 05:20:59 PM »
FRONT SQUATS
BARx10
135x5
155x10
155x10
155x10

LEG PRESS
480x14
480x14
480x14

LEG EXTENSION
155x11
155x11
155x11

LEG CURL
150x10
150x10
150x10

STANDING CALF RAISES
315x12
315x12
315x12
315x12
315x12
315x12

FIN

 45 min workout today, same thing as usual.....I got in there at 4:15 pm and was out just shy of the 5 pm close.   
“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

Offline reduni

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Re: Merkley's guide to pretend lifting
« Reply #1207 on: April 14, 2019, 05:57:59 PM »
Thats a ton of work in no time at all. You must be flying.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1208 on: April 15, 2019, 10:14:13 PM »
Thats a ton of work in no time at all. You must be flying.

 Thanks, Yeah I was on the move. In a way I like working under that kind of time restraint, you're given little to no option in giving everything you have in order to get everything done within such a short time frame.

 
« Last Edit: April 25, 2019, 10:17:12 AM 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 Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1209 on: April 15, 2019, 10:24:00 PM »
BENCH PRESS
BARx30
135x10
185x5
225x1
225x3
245x4
255x3
255x2
255x3

INCLINE D-BELL PRESS
80x9
80x9
80x9

BENT OVER BARBELL ROWS
BARx10
135x10
225x3
225x3
225x3

PULLDOWNS
80x10
130x10
170x7
170x7
170x7

STRAIGHT BAR CABLE CURL
110x6
140x7
140x7
140x7

TRICEP PRESSDOWN
130x8
180x6
180x6
180x6

FIN

 Not my best performance.

“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 #1210 on: April 18, 2019, 09:33:33 PM »
SQUATS
BARx15
135x10
225x5
275x3
315x3
345x3
345x3
345x3
DROP SET
225x5
DROP SET
135x10

FIN

This was one of my best squat sessions.
« Last Edit: April 24, 2019, 09:45:24 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 Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1211 on: April 20, 2019, 02:14:31 PM »
INCLINE BENCH PRESS
BARx30
135x10
195x12
195x10
195x4

PEC DEC
150x8
150x8
150x8

SEATED ROWS
100x10
140x5
200x9
200x9
200x9

SEATED ONE ARM ROWS
80x10
110x10
110x10
110x10

LATERAL D-BELL RAISES
10x10
20x10
35x10
35x10
35x10

STRAIGHT BAR CABLE CURL
100x10
130x11
130x11
130x11

TRICEP PRESS DOWN
50x10
150x10
150x10
150x10

FIN

 Whew! this one was a toughie. The incline bench took a lot out of me and it clearly showed with my last set, I had no choice but to rack at 4 my right tricep decided to completely power down.

 Thanks Shawn for the challenge, shall we make a go of 200x10?  :o

 
« Last Edit: April 25, 2019, 10:16:13 AM 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 Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1212 on: April 21, 2019, 06:41:00 PM »
FRONT SQUATS
BARx10
BARx10
135x5
175x10
175x10
175x7

LEG PRESS
480x15
480x15

LEG EXTENSION
155x10
155x10

LEG CURL
160x10
160x10

STANDING CALF RAISE
300x12
300x12

FIN

 OK, things didn't go as expected. I got to the gym and spent more time than I realized working on lower body mobility and helping Mrs.M on her squats. I did everything you see in less than 20 min. The leg press, leg extension, leg curl were all supersetted no breaks in between both rounds. I tried for a third round but I had nothing left in the tank and needed a little more recovery time had I wanted to make it happen...I just didn't have the time needed. With my legs as badly cooked as they were I ran over to the calf raise machine and pumped out 2 sets (15 sec break between).

 I was really happy with the front squats...until the bar rolled forward on the 7th rep and forced me to rack it, I just couldn't recover it well enough to get the last 3 done. I considered un-racking and doing the last 3 but I simply lost the drive to get them done and decided to try out the leg gauntlet of doom I had designed to try and get the rest of my workout done within the time frame I had to work with.

 Meh, I'll take it.

 
“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 #1213 on: April 21, 2019, 08:10:17 PM »
Awesome squatting! U have upped the bar in the inclines I see haha, I’m going to try to get 2 sets of 12 next session but after I get that we will take a run at 205.
Nice work on the front squats! You got a ton of work done in that short time frame. Sounds like it plenty of stimulation for some growth.
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1214 on: April 22, 2019, 03:44:24 PM »
Awesome squatting! U have upped the bar in the inclines I see haha, I’m going to try to get 2 sets of 12 next session but after I get that we will take a run at 205.
Nice work on the front squats! You got a ton of work done in that short time frame. Sounds like it plenty of stimulation for some growth.

 Thanks bud! FYI my legs are sore today!
« Last Edit: April 25, 2019, 10:15:21 AM 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