Author Topic: Merkley's guide to pretend lifting  (Read 99396 times)

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1365 on: September 10, 2019, 08:38:17 AM »
QUICK UPPER BODY MOBILITY WORK/WARM UP

SHOULDERS

SEATED DUMBBELL LAT RAISES
8X12
10X10
20X15
20X15
20X15
20X15

REVERSE PEC DEK
80X15
80X15
80X15
80X15

STANDING DUMBBELL PRESS
30X15
30X15
30X15
30X15
30X15

UPRIGHT ROW
100X15
100X15
100X15
100X15

SEATED MACHINE LATERAL RAISES
70X15
70X15
70X15

BIKE 30 MIN

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 ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1366 on: September 10, 2019, 01:28:06 PM »
Solid volume! Plan looks good, I am hitting calves 6x a week right now and thinking this frequency is working well. Have definitely put some size on the little twigs and hope to put much more. Just 3 sets of standing/donkey or seated each session alternating days but finishing with a body weight burnout.
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Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1367 on: September 11, 2019, 01:25:37 PM »
SKIPPED MOBILITY WORK, NOT A GOOD IDEA.

LEG PRESS
145X10
235X10
325X15
325X15
325X15
325X15
325X15

SUPER ATG MACHINE SQUATS
135X10
135X10
135X10

DEFICIT SLDL (3-4 INCHES)
135X12
135X12
135X12
135X12

SEATED LEG CURL (SLOW NEG)
110X15
110X15
110X15
110X15

STANDING CALF RAISES
210X20
210X20
210X20
BWX20 (3 COUNT UP, 3 COUNT DOWN, 3 COUNT IN THE HOLE)

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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1368 on: September 13, 2019, 10:38:54 AM »
LIGHT SHOULDER MOBILITY

FLAT BENCH PRESS
BARX10
135X10
155X5
185X10
185X10
185X10

INCLINE BENCH PRESS
135X10
135X10
135X10

SEATED CHEST PRESS
150X10
150X10
150X10

PEC DEK
120X10
120X10
120X10

D-BELL PULLOVERS SS STANDING PLATE PRESS SS STANDING CALF RAISES
40X10, 10X10, BWX10
40X10, 10X10, BWX10
40X10, 10X10, BWX10

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 ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1369 on: September 13, 2019, 11:44:53 AM »
Loving the volume! Pumps must be insane!
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Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1370 on: September 13, 2019, 11:59:29 AM »
Loving the volume! Pumps must be insane!

 I've been enjoying the training that's for sure! and yeah the pumps have been pretty crazy!!

“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