Mettkeks' Metthöd

[mettkeks]

DL:
105x3x4

[mettkeks]

Thursday.

Bench:
50x8
63x6
73x5
78x4
83x3
88x2x2

Fri.

DL:
160x1
Squat:
100X5X3

[mettkeks]

Bench:
83x4x3

DB-Bench:
23x10x3

LTP:
28x15x3

DR:
10x10x5

Cürlz:
I have no Idea how many or how heavy, I just went for a pump.

----------------------------------------------------------------------------

I'm very happy with my Conventional Deadlifts recently. Set-up and technique are great. However, I feel like I wasted a lot of time with the current "program", A 1RM was planned yesterday after two "light" weeks. Target was 180-190 for a flatbacknonhitchnoinjury PR. 140 went up fast. 160 came off of the ground without much strain, but slowed significantly approaching the knees and sped up again above them. It felt light in the hands the whole time. Then 170 just didn't budge. Well, got 2", but no. I' blame this partly on fatigued hamstrings and the lack of any work at above 80%. I also need to organize the squatting. I'm probably going to do some 8-5-2 cycling and use 80% AMRAPS for testing instead of "peaking" and deloading for 1RM attempts. Also: I'll hammer them Hämmies real good.(As soon as I figgerd out how.)

[mettkeks]

Monday.

Bench:
88x3x4
72x8x3

CGBP:
72x4x2
72x7

Curlz.

Tuesdäy.

Squat:
105x5x3

DL:
120x8x3

[mettkeks]

Bench:
50x8
60x6
73x5
78x4
83x3
88x2x2
93x1x2

[mettkeks]

Friday:

Squat:
110x5x3

BBRow:
60x8
70x8x4

Saturday:

Bench:
83x4x5

DB-Bench:
23x12x4
23x11

Curlz:
40x8
30x8x5

Band push-downs:
12x4

DR:
10x11x4
10x9

[mettkeks]

Bench:
83x2x3
73x5x3

CGBP:
78x3x3

Curlz:
30x10x4

DR:
10x11x5

[mettkeks]

Squat:
115x5x3

DL:
135x5x3

So even though this was not particularly heavy, it took me an hour, mainly because my thoughts were all over the place between exercises.

FUN FÄCT: When I started the session, room temperature was 22°C. When I was done it was 28.5°C. I can't wait for winter to come.

[mettkeks]

Tough weeks. 2/3 of my co-workers are either sick, had an accident, or are on vacation. The rest of us had to make up for that, which means 50 hour weeks, and 150-170% every day. I've worked every saturday for the last 10 weeks while training and sleeping shitty most of the time. I've welded an average of 86 tons or 180 metres of girders combined per week (I weld indoor Cranes), this week was 102.5 metric tons or 194 metres, at 32°C 70-88% humidity, wearing full safety gear (thick welding gloves, leather jacket, multi layer cotton hood under a facemask and a respirator) Diving (welding girders from the inside) @about 40-45°C, while my co-worker hammers the sidewalls into position (Rated @140+ db), usually for 90min. straight for a 35m girder.

Now I'm DONE.

I have slightly high blood pressure according to my physician 3 months ago, 140-90, @55-60 resting heart rate.

I've measured my blood pressure 3 times this week because I had nose bleeding about every other day, while my head constantly feels like its going to burst. Tuesday 156-102, weds. 155-103, and Friday 168-112 @65-70bpm. I feel like this is not good.

Dispite all of this, I managed a rep PR on bench.

Thürsday:

Bench:
50x5
60x4
73x3
78x3x2
83x2x2

Friday:
Squat:
120x5
100x5x2 Squats felt like death. 0 energy.

Saturday:

Bench:
87x7 @10, 5 second bone on bone last rep.

DB-Bench:
23x12x2

Curlz:
32.5x10x4

DR:
10x10x5

[mettkeks]

Bench:
81x5x5

CGBP:
70x8x3

[mettkeks]

DL:
153x2x3

SGDL:
100x5
110x5x3

Curlz + Delt Raise:
30x10, 10x10 x3

[mettkeks]

Bench:
54x8
64x6
78x4
86x3
91x1x2
86x4
78x6
64x8
54x10

[mettkeks]

Bench:
86x3x2

DB-Bench:
23x12x3

LTE's:
28x11x3

Curlz:
35x8x4

DR:
10x10x7

Squat:
110x5x3
98x7,6,6

Had to work 10hr shifts (14:00-0:45) feel like ran over by a really big mini-van. Missed fridays session because I overslept. Felt like shit anyways. Today I took a FULL SCOOP of pre-wörkout!!!11!1!!!! Noticed no pump during the workout except that my tri's went rock-hard. The 300mg of caffeine kicked my ass tho. This session took me like 2 hrs, simply because I was pacing around the weight room for 10 minutes in between exercises, making like 4km total on the 3.2m from the one end of the room to the other. Would have done some rows but ran out of time. Had a form breakthrough on LTE's and HBBS. I keep the bar close to my head and touch the bench-pad right behind my head on LTE's just short of where my left elbow clicks with some pain. Would be great if I could keep LTE in, because I really like them as they are great for a pump really work the tri's. On HBBS, I finally figgered out how to keep my knees forward and use my quads instead of Gl00tmorning it up.

Started the session at 20.5°C ended at 29°C and made the plates and my mirror damp? No, dripping wet! Fuark.

Caffeine is one hell of a drug.

[cgeorg]

That is some sweaty lifting and that work situation sounds like shit! Good work getting your lifting in

[mettkeks]

That is some sweaty lifting and that work situation sounds like shit! Good work getting your lifting in

Thank you, sir! I'm used to be sweating all day, so it isn't that bad since I train at home, The fact that I'm creating my own climate in the room is fascinating, but doesn't make things easier so I'm logging it.
It seems like they will lower production for the next 6 weeks while its summer break over here. That should make everything a bit easier.

[mettkeks]

Bench:
86x3x4
81x6x3

CGBP:
71x6x2
71x11

Cürlz:
32.5x10x4

DR:
10x11x5

Finally some relief at work, maybe. But today was pretty relaxed. Session was rather easy, the 71x11 on CGBP were pretty surprising, I miscounted twice during the set, but since it doesn't matter for the program, and the first 5 reps just flew up, I'm going with 11.

Though it was hot throughout the day, it cooled down a bit so I could open up the windows while training. Ahh so nice.

Fun Fäct: On the first rep of the third set of curlz, I farted so loud that my neighbour started to laugh while BBQ-ing. lol.

[mettkeks]

DL:
125x8x3

SGDL:
113x6x3

[mettkeks]

Bench:
58x8
64x6
75x5
81x4
86x3
91x2x2
86x4
75x7
64x10
58x12

[mettkeks]

Friday.
Squat:
100x7x3 Ugh.

Sat.
Bench:
86x4x3

DB-Bench:
23x12x4

LTE:
28x12x4

Row:
60x60 in 6 min.

Curlz:
35x8x4

DR:
10x10x5

[mettkeks]

Bench:
91x3x4
75x8x3

CGBP:
75x4
75x7

Cut this one short because the forecast predicts 35°C+ coupled with 10hr shifts till 1 a.m. all week. Fuck summer.