Author Topic: Merkley's guide to pretend lifting  (Read 89878 times)

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1245 on: May 13, 2019, 07:46:17 AM »
Awesome work grinding it out to 375! Sometimes u just need to force a new mindset mid workout and can accomplish way more than expected.
Iím hoping to get my lowbar back up to the 400ís this summer but wonít hold my breath being so light. If not it will be in the fall along with about 30lbs of BW

 I haven't been in the 400's since 2015. Maybe, just maybe, I might make it this year.
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online reduni

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Re: Merkley's guide to pretend lifting
« Reply #1246 on: May 13, 2019, 01:37:47 PM »
Awesome work grinding it out to 375! Sometimes u just need to force a new mindset mid workout and can accomplish way more than expected.
Iím hoping to get my lowbar back up to the 400ís this summer but wonít hold my breath being so light. If not it will be in the fall along with about 30lbs of BW

 I haven't been in the 400's since 2015. Maybe, just maybe, I might make it this year.

400? That's a dream weight right now. Never been there. I'd be happy with that while wrapped.
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 #1247 on: May 13, 2019, 09:33:55 PM »
WALKING LUNGES
BWx15 -There
BWx15 -Back
BWx15 -There
BWx15 -Back
(These were done back to back no rest)

LEG PRESS
135x10
No break
225x10
No break
315x10
No break
405x10
No break
500x10
500x12
500x12
500x12
Drop set
405x10
Drop set
315x10
Drop set
225x10
Drop set
135x20

LEG EXTENSION
155x12
155x12
155x12
155x12

LEG CURL
160x12
160x12
160x12
160x12

STANDING CALF RAISES
210x15
210x15
210x15
210x15

ONE LEGGED CALF RAISES
BWx10
BWx10

FIN

« Last Edit: May 14, 2019, 07:33:59 AM by Merkley »
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1248 on: May 14, 2019, 07:44:36 AM »
Awesome work grinding it out to 375! Sometimes u just need to force a new mindset mid workout and can accomplish way more than expected.
Iím hoping to get my lowbar back up to the 400ís this summer but wonít hold my breath being so light. If not it will be in the fall along with about 30lbs of BW

 I haven't been in the 400's since 2015. Maybe, just maybe, I might make it this year.

400? That's a dream weight right now. Never been there. I'd be happy with that while wrapped.

My dude, the way you train and how strong you are I cannot imagine you not getting it.  8)

A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1249 on: May 14, 2019, 05:17:30 PM »
Wow another killer leg day, guess thatís why u have such big quads! Awesome work
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1250 on: May 15, 2019, 10:52:24 AM »
Wow another killer leg day, guess thatís why u have such big quads! Awesome work

 Thanks! I gotta get these chicken legs to grow! :)
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1251 on: May 15, 2019, 10:24:06 PM »
INCLINE BENCH PRESS
BARx30
135x5
185x5
225x3

BENCH PRESS
225x5
245x3
265x1
245x3
245x3
245x4

INCLINE D-BELL PRESS
80'sx12
80'sx8
80'sx10

BENT OVER BARBELL ROW
BARx10
135x10
225x1
185x6
185x6
185x6

PULLDOWNS
120x10
200x6
200x6
200x6

STANDING SHOULDER PRESS (MACHINE)
120x10
180x5
180x5
180x5

PREACHER CURL
120x6
120x6
120x6

TRICEP PRESS
230x10
230x10
230x10

FIN

 Bit of a shit show today, oh well. I got shit done, right?
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1252 on: May 17, 2019, 09:55:14 PM »
SQUATS
BARx20
135x10
225x5
275x3
315x1
335x1
375x1
400x1 BELTLESS, PR!  8)

FIN



 

A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online reduni

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Re: Merkley's guide to pretend lifting
« Reply #1253 on: May 18, 2019, 07:51:55 PM »
Congrats on the PR dude. Some real nice squatting.
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 #1254 on: May 19, 2019, 05:16:23 PM »
Congrats on the PR dude. Some real nice squatting.

 Thanks! although I reviewed the footage and I could have been a little deeper. (going to upload, have to edit it since it was filmed sideways).
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1255 on: May 19, 2019, 05:27:03 PM »
INCLINE BENCH PRESS
BARx20
135x10
155x5
185x3
205x10
205x10
205x7  >:(

PEC DEC
100x10
160x10
160x10
160x10

SEATED ROWS
170x10
215x10
215x10
215x10

ONE ARMED SEATED ROWS
146x10
146x10
146x10

STANDING CALF RAISE SHOULDER PRESS
60x10
160x5
DROP
135x5
135x10
120x10

HAMMER CURLS (30 sec rest times in between)
25'sx15
25'sx15
25'sx15

TRICEP PRESSDOWN (15-20 sec rest times in between)
100x15
100x15
100x15

FIN

 I had to get this done in 45 min so the back quarter was done with lighter weight, more reps, and less rest times. I've increased my calories (again) currently been eating 2600-3000 calories, maintaining weight, and I have noticed improvements in the gym over the past couple of workouts. That 205 on inclines went REALLY well (except the last set, I got mentally distracted). I'm going to keep my calories at 2600-3000 until the end of the month (10 days) and then evaluate.

 Now it's time for a post workout beer, gotta get those post workout carbs in doncha know.  :P
« Last Edit: May 19, 2019, 06:05:25 PM by Merkley »
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1256 on: May 19, 2019, 05:52:40 PM »
Link to squat video

https://youtu.be/mV4_aJaG1Yc
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online reduni

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Re: Merkley's guide to pretend lifting
« Reply #1257 on: May 20, 2019, 01:35:46 PM »
Nice work. A little high but you didn't fold so that's a win in my book!
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 #1258 on: May 20, 2019, 01:56:54 PM »
LEG PRESS
SLED (50lbs)x40
140x10
NO BREAK
230x10
NO BREAK
320x10
NO BREAK
410x10
NO BREAK
500x10
NO BREAK
590x10
590x10
590x10
DROP SET
500x10
DROP SET
410x10
DROP SET
320x10
DROP SET
230x10
DROP SET
140x30

LEG EXTENSION
155x12
155x12
155x12

LEG CURL
120x12
120x12
120x12

STANDING CALF RAISES
120x20
210x12
210x12
210x12
210x12
210x12
210x12

FIN

 45 min session. We got to the gym at 12:10 pm...they closed at 1 pm due to the holiday (Victoria Day here in Canada). Right now my legs are completely cooked. I ended up dropping the weight down from 160 to 120 for the leg curls. This allowed me to cut down on my rest time in between sets, also I slowed the tempo down to create more time under tension.
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...