Mettkeks' Metthöd

[mettkeks]

Friday:

Trap-Bar DL TnG:
105x5
115x6x5

Squat:
60x10x3

The weight on the squat will go up a little over the next few weeks, but I'm not sacrificing the form over technique and prioritize training the quads, means Squats are lighter accessoire work from now on. Trap Bar DL are beltless Touch and Go on the low handles. The weight and volume feel good a day later i.e my low back is fine and my upper back and legs are pretty sore. I'll put on 2.5kg and work back up from 3 sets of 6 next friday, since I'm planning a 5x5 for Sumo on tues. Trying to find MRV's.

Satürday:
Bench:
78x6x4

Tricep Pushdown:
25x15x3

BBCürlz:
30x10x3

[mettkeks]

Mon.
Bench:
86x5x5

CGBP:
68x8x2 +10

Weds:
Conv DL: Didn't feel like sumo today.
140x5x3
140x3x2

Lat Pulldown:
45x16x3

BB-Row:
45x16x3

[mettkeks]

Thursday:
Bench:
83x5
88x3
93x1
98x1

Sat:
Bench:
88x6

Hex-Bar DL:
105x3
120x3
120x5x5

[mettkeks]

Bench:
84x5x4
89x3
89x5

DB-Bench:
26x10x4

Tricep Extensions:
27.5x10x4

My triceps still hurt an hour later. They are still pumped like I just finished the last set. Never had this before, I wonder how long they'll be sore. Originally I wanted to try the Nuckols 3x intermediate template again but I'm kinda bored with it and since my e1RM is still down I figured I could do the 2x week instead and put on some desperately needed Brö-mass. I might start a SSPT singles cycle for deadlift again, this time with more assistance work. Found a 6-week cycle I want to try.

[mettkeks]

First Sessiön in 2019!

DL:
123x1x15

SLDL, Beltless:
123x3
108x5
108x8x2

Lat. Pulldown:
50x14x3

BB-Röw:
40x10
50x12,14,16

That was Fun!!!

[mettkeks]

CGBP:
68x12
68x10x3

Tricep Extensions:
20x16x2

Floor Flies:
10x20x2 Don't like these, will try something else next week.

[mettkeks]

Hex Bar DL:
125x5x5

Lat Pulldowns:
55x10x3

DR:
10x17x2 +18

[mettkeks]

Bench:
84x5x2
89x3x3
89x5 @9

DB-Bench:
28.5x5x8x3

Tricep-Extensions:
30x12x3

[mettkeks]

Thursday:

CGBP:
73x10
73x8x4

Tricep Extensions:
25x12x4

Band Chest Flies:
15x3

Saturday:

DL:
135x1x12

SLDL:
120x5x2

Squat:
80x8,10,10

Lat Pulldowns:
55x12x3

[mettkeks]

Monday:
Bench:
89x3x3
94x1x2
94x4

DB-Bench:
31x6x2 +7

Tricep-Extensions:
35x10x3

Tues:
Bent Row:
40x12
50x12x5

Lat. Pulldown:
55x12x3

BB-Curlz:
30x10x3

DR:
11x16x3

[mettkeks]

Thursday:

CGBP:
78x10
78x6x5

DB-Flies 15x4
Tricep Extensions:14x4

Friday:

DL:
145x1x10

SLDL:
120x5x3

Squat:
80x6x3

[mettkeks]

Monday:
Bench:
73x3x3

DB-Bench:
26x6x3

Tricep Extension:
25x10x3

Bent Rows:
60x8x3


Thursday:
Bench:
60x3
70x2
80x1
90x1
100x1
108xZERO!

Went for a PR today. Felt great during warm-ups, would have been a 3kg PR at 10lb lower BW. Well, got it half way up, then it stayed where it was and didn't care to move. Grinded for 5 FULL SECONDS, like a #RealMan. Not really disappointed since last try It would just lay on my chest with 0 upward movement before I lost weight. I feel and see that this cycle worked and it was fun. I kind of want to run a hypertrophy cycle like Kortes. If I'd do that, I'd make it 3 upper body days. I don't know yet since I'd also be fine doing what I do right now, since it brought results.

[mettkeks]

DL:
153x1x8

SLDL:
123x5x5

Lat. Pulldown:
55x12x3

DR:
10x16x3

[mettkeks]

Bench:
78x6x8

Easy. Was 68% of a Training Max that is 7kg higher than my current PR single. Curious how this will work out since I don't feel anything, no pump, nothing. Could have done 4 more sets easy even though DL's from yesterday made me sore in every muscle from heels to the back of my head.

[mettkeks]

Yeah, so I scratched the session on monday and did it today instead. I was SO sore yesterday. 8 sets are too much. Mostly delts, triceps feel absolutely underworked. Not tired at the end of the session and no sign of fatigue the days after. I'll probably tack 2-3 sets of tricep extensions at the end, as long as my elbows are ok with it.

Bench:
78x6x6

Bent Rows:
60x9x3

[mettkeks]

Bench:
78x6x8

Tricep Extensions:
25x14x2

Went for 8 sets today because the first 4 sets were so darn easy. Really, they were easier than saturdays session. Am I autoregulating volume or what?
6 sets on tues were hard, but I was totally fresh today. I'm curious about how my delts will feel the next two days.

78kg is 75% of my tested PR. If I'll be able to add 3kg per week it'd work out to about 84% by 6x6-8, but I'll adjust down the road.

[mettkeks]

DL:
163x1x6

SLDL:
140x3 (with belt)
123x6x4 (beltless)

Lat Pulldown:
55x12x2

[mettkeks]

Bench:
81.5x6x8

Today was tough (but still RPE8-ish on last set). Maybe because of the last two days, maybe because of adding 3.5kg instead of 2.5kg, maybe because I did 3 reps on 1 breath the first 3 sets. However, all reps were clean and set 5 or 6 was the slowest/hardest. Did no additional tricep work because the next session is in roughly 34hrs and I don't want to delay it to tuesday morning so I can switch to a MWS schedule to spread the stress a little more evenly throughout the week and get 72hrs of rest before the weekly load increase.

[mettkeks]

Bench:
81.5x6x9

Tricep Pushdowns:
25x21

Bent Rows:
60x10x4

Did a set more because I thought I only did 5 reps in set 4, that caused enough distraction to forget checking the set in my log. Since I set up E5MOM, I definitely did 9 sets.

ETA: That emoji is triggering me.

[mettkeks]

Bench:
81.5x6x9

Tricep Pushdowns:
25x24

Bent Row:
60x10x2

Easy, except for the rows. Pretty sure I'll add 3kg on Sat, maybe 4.