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Author Topic: Merkley's guide to pretend lifting  (Read 105128 times)

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1395 on: October 09, 2019, 09:02:34 AM »
SQUATOBER DAY 9.

 TODAY'S DAILY HOT SAUCE WILL BE COMIN' 'ATCHA TONIGHT. THERE BE SOME 70'S/80'S RECESS SEE SAW ACTION.

AGILE 8

SQUATTY POTTY
BARX5
135X3
205X5
245X5
280X4
320X2
280X4
320X2
280X4
320X2

BENCH PRESS
BARX30
155X5
185X5
210X4
210X6
210X8
240X1
240X3
240X5

DIPS
BWX12
BWX12
BWX12
BWX12

CARDIO
DB REAR LAT.
10'SX25
10'SX25
10'SX25
10'SX25

FIN

 We had some see saw, we had some 70's/80's tunes, we had some elbow pain, we had some pep talks, and most important we had completion. Day 9 is done! The pain train known as Squatober moves forward.
« Last Edit: October 09, 2019, 08:43:20 PM by Merkley »
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“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
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Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1396 on: October 09, 2019, 05:53:32 PM »
Awesome work buddy!
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1397 on: October 10, 2019, 07:29:35 AM »
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“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 #1398 on: October 10, 2019, 09:35:15 PM »
SQUATOBER DAY 10

AGILE 8

SQUAT
135X3
225X3
245X3
265X3
285X3

1 ARM SEATED ROW *HEAVY*
200X5
260X5
260X5
260X5
260X5

DB RDL *LIGHT*
60'SX5
60'SX5
60'SX5
60'SX5

BARBELL 21'S (BOTTOM HALF, TOP HALF, FULL REP)
60X21
60X21
60X21

CARDIO
DB SHRUGS
80'SX10
80'SX10
80'SX10
80'SX10

FIN

Having a lighter squat workout was refreshing today. I haven't done 21's in a long time...though I recall me enjoying 21's much more than I did today  :P

 Before people look at my one armed seated rows and think I'm in BH fantasy land please understand that this is a machine that strokes the ego as far as the numbers are concerned, which is not my intent. I use this machine because it's design allows me to work my back really, really well (especially my left side). If we changed this row to a DB row I cannot imagine being able to go over 60's-70's. However I cannot get the same contraction.

 Anyways, time for some big food and then big sleep.

 Tomorrow is going to be fucking hell. There is going to be one serious "destroy everything" playlist, substantial amounts of caffeine, and maybe a couple tabs of ephedrine to get me through what I'll be dealing with.

 
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“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 #1399 on: October 11, 2019, 10:22:44 PM »
SQUATOBER DAY 11  :crazy:

LIGHT LEG MOBILITY WORK

SQUATS
135X3
205X3
240X3
280X3
320X1
300X3
340X1
320X3
360X1
340X3 -PR

BENCH PRESS
BARX40
135X3
225X6
225X6
225X6
225X6
225X6
225X6

BB OVERHEAD PRESS
BARX10
135X10
135X10
135X10

CARDIO
PUSHUPS
BWX10
BWX10
BWX10
BWX10
BWX10

FIN

 This squat session gave me a fucking beating. The bench press work afterwards was a god damn walk in the park compared....hell everything after the squats was a walk in the park compared.The plus' are I did manage to complete the workout AND PR'd with that 340x3 (beltless might I add)
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“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 #1400 on: October 13, 2019, 02:55:32 PM »
Shit looks tough as hell man, is it all back squats or do you get to throw in some fronts etc?
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1401 on: October 15, 2019, 10:32:56 AM »
Quote from: ShawnJ on October 13, 2019, 02:55:32 PM
Shit looks tough as hell man, is it all back squats or do you get to throw in some fronts etc?

 Yeah, this program can be a real mind fuck. I'm finding out my body is far more resilient than I have given it credit for...it's my mind that wants to give up far before my body does. It's a matter of being comfortable with being uncomfortable.
 
 I digress...

 So far I have done front squats once. I'm sure throughout this week or next I'll be met with more of those fuckers.
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“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 #1402 on: October 15, 2019, 09:40:59 PM »
SQUATOBER DAY 14

AGILE 8

SQUATS
135X3
225X4
265X4
280X4
300X4
320X4

MILITARY PRESS *STRICT*
60X10
80X4
135X4
135X4
135X4
135X4

CGBP
BARX20
135X4
185X4
185X4
205X4
205X4

TRICEP PRESSDOWN
100X20
100X20
100X20
100X20

CARDIO
DB REAR LAT. SS CLOSE GRIP PUSH UPS
12'SX20 SS BWX15
12'SX20 SS BWX15
12'SX20 SS BWX15

FIN

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“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 #1403 on: October 16, 2019, 09:57:08 PM »
Damn that’s a big session, squats alone would take me an hour lol. Awesome work!
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1404 on: October 16, 2019, 10:25:59 PM »
SQUATOBER DAY 15

"TURN THE KNOB TO 92.5"

LIGHT LEG MOBILITY WORK

SQUATS
135X3
225X2
260X6 -65%
300X3 -70%
320X2 -80%
360X1 -90%
370X1 -92.5%

NEUTRAL GRIP PULL UPS *STRICT*
BWX3
BWX3
BWX3
BWX3

BB RDL'S
135X5
185X5
225X5
225X5
225X5

ALT. DB CURL
35'SX5
40'SX5
45'SX5
50'SX5
45'SX5

CARDIO
MACHINE SHRUGS
280X20
280X20
280X20

FIN
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“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 #1405 on: October 17, 2019, 07:24:32 AM »
Quote from: ShawnJ on October 16, 2019, 09:57:08 PM
Damn that’s a big session, squats alone would take me an hour lol. Awesome work!

Right now the squatting portion tends to take me close to an hour. The remainder of the training I can wrap up pretty quickly but still takes me at least 20 min. So from leaving the house door to coming back to my house door I'm gone about 2 hours.

 Mrs.M isn't too thrilled, don't blame her really.
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“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 #1406 on: October 17, 2019, 07:41:18 PM »
SQUATOBER DAY 16

AGILE 8

SQUATS
135X3
185X3
225X3
245X3
265X3
280X3
300X3

BENCH PRESS
BARX40
135X3
185X3
220X3
220X3
220X3
220X3
220X3
220X3
220X3
220X3
220X3
220X3

TRICEP PRESSDOWN
100X25
100X25
100X25
100X25

FIN
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“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 #1407 on: October 19, 2019, 09:58:10 AM »
SQUATOBER DAY 17

SUPER QUICK MOBILITY WARM UP

SQUATS
135X3
225X3
245X3
265X3

BB BENT OVER ROW *LIGHT*
135X10
135X10
135X10

CABLE CURLS *SLOW AND STRICT*
100X10
100X10
100X10

MACHINE SHRUGS
300X20
300X20
300X20
300X20

FIN

It was nice to have a quick and light day. :) Today however...... :o

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“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 #1408 on: October 19, 2019, 10:37:11 PM »
SQUATOBER DAY 18

TIGHTENED DOWN, BELTED UP, MUSIC ON..

 IT'S FUCKIN' SHOWTIME!

AGILE 8

SQUATS
135X3
225X3
260X5
300X3
320X2
340X1
360X3 -PR

LOW ANGLE DB INCLINE BENCH PRESS
40'SX5
80'SX5
80'SX5
80'SX5
80'SX5
80'SX5

DIPS
BWX10
BWX10
BWX10

CLOSE GRIP PUSHUPS
BWX10
BWX10
BWX10

CARDIO
DB REAR LATS
15'SX20
15'SX20
15'SX20

FIN

 I spent last night and this morning really unsure if I was going to be able to do anything beyond 1 for the AMRAP on the 90% final set. However, I managed to hit 3! Which to me is a nice PR. I did consider trying to do more than what I did but at 3 I could feel my form was on the brink of negative change so I left it as it was. To be honest I don't think I could have mustered another regardless if my form was good or not.

 Also for the record I did wear my belt for the first time in a couple years on that last set...and cranked down my knee sleeves as hard as I could.

 Tomorrow I rest.

 
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“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 #1409 on: October 19, 2019, 10:46:56 PM »
Awesome PR!!!
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