Mettkeks' Metthöd

[mettkeks]

Hello. This is my attempt to keep a log. I'm 22, 183cm's short and weigh 102kg's of pure fat love.
I'm young, fät and weak, and my goals are simply to be not as fät and weak while still being young, if that makes sense.



My PR's are:
LBBS: 165Kg BW: 91kg.
Conv. DL: 200Kg
Bench: 97Kg
OHP: 77Kg

These were done in June 2017 after grinding out SSNLP for 5 months. Leading up to this, I tweaked my back twice and did resets, which only prolonged my suffering. After that I tried several Texas Method and HLM setups, with and without RPE, and regressed a lot, which might or might not have something to do with the 13 backtweaks caused by 5lbs "PR" sets every week. At the end of 2017, I couldn't even sit on the couch without feeling excrutiating pain a slight discomfort in my SI area.

However, after a very unproductive first quarter of 2018, and reading a lot of this forum, including some wisdoms of this KDW fella, I decided to throw everything I learned from SS in the trash can and light it up, I switched to HBBS and Sumo deadlifts and as of this post, I accumulated 5 weeks of productive training without feeling beat up or being injured. I never trained 5 weeks without feeling like shit or being injured before.

My current bests are:
HBBS: 142Kg
Sumo DL: 155Kg x6
Bench: 96Kg
don't OHP atm.

[mettkeks]

Bench: 83x3x4, 73x8x2, 73x6, 63x8
Sumo DL: 115x1x15
Front Squat: 58x6,8,10

Been sick for a week, still am. Bench back-offs were planned as 73x8x3 but i misloaded and did 63x8 before attempting my planned worksets, so set number 3 became x6 @10. Thats ok, didnt expect to get the first set anyways.
Deadlifts for 15 singles at 65% moved unexpectedly fast and easy.
first time doing Front squats, loaded my two 19kg plates and did AMRAP sets after not squatting for 3 weeks. Couldn't walk afterwards. Will see if I'll keep them up, like them atm.

[mgil]

Welcome to the forum, @mettkeks. Hope you make some good gains!

[Wilhelm]

Welcome, @mettkeks!

Are you doing specifically a singles program for deadlifts?
I only ask because my singles cycles also start with 1X15 with 65%

Great to have you training and logging here.

[mettkeks]

Thank you, @mgil and @Wilhelm!

Yes I'm using a singles program, Greg Nuckols 3x a week beginner deadlift template.

I wanted to focus more on the deadlift, but after never pulling more than one set of 5 per week, my work capacity in my posterior chain is, not great, and any amount of additional pulling, even at 60% was too much. I remembered some posts about the SSPT deadlift table, so i googled it and read some of Matt Gary's stuff. I liked it and wanted to try it as I just recently switched to Sumo, his 10-week cycles looked a bit intimidating though. I remembered Nuckols had some DL specialization programs and turns out, the beginner template is a singles programme.

It's 3 weeks, starts with 60%x1x15 on day 1, 70%x1x10 on day 2 and 80%x1x5 on day 3, adds 5% across in week 2, cuts the Intensity back on day 1&2 and has you work up to a 1RM on day 3 in week 3. As I don't have a 1RM in the Sumo DL, I calculated a 1RM from the 155x6 = 185 e1RM and use it as my goal for a 1RM next week. Now I just squat for hypertrophy, which gives me a much needed mental break.

So far I really like the singles. More volume and frequency and every rep is absolutely clean. Fatigue afterwards yes, but no soreness!

[mettkeks]

Still have the flu. Evening shift today so I'll train first thing in the morning. Made an emergency breakfast consisting of a protein shake and shugar free Müsli with a monster. #eatclean #healthydiet #liveforever.
I feel awful and after bench and front-squats on monday I'm awfully sore. It's even worse than yesterday. YAY.

Bench: 50x8, 58x6x2, 68x5x2, 78x3x2, 88x1x2
Sumo DL: 135x1x10
No Front-Squats today.

Holy mother of Kevin, Bench felt like torture! The top singles moved glacially slow. SLOW!!!
Deadlifts were OK. Who would have thought that Quads are important in the Sumo. Singles were planned EMOM, but after the first I've decided to take a full minute of rest between sets. They felt heavy, and took some time to get off of the floor, but 2-3 inches up accelerated all the way through into lockout. Overall speed was just as fast as last weeks 122x1x10, and despite being sick and sore, overall effort even a bit lower, which feels promising. However, my quads were toast afterwards and I suspected a code BROWN on the last set. I checked but luckily there was nothing. Strange. However, I was done! Light front squats were no option. Now I just hope that I'll survive work today...

[mettkeks]

Feel a little better, still not great. Still sore, especially shoulders and quads.

Bench: 78x8 AMRAP, goal was 9.
Sumo DL: 152x1x5

Bench was awfull. Rep 4 misgrooved totally. DL felt heavy, But moved. However, my quads and adductors were making trouble, so no squats today. Meh.
Going to stick to squatting once a week for now.

[mettkeks]

Deload. Flu is gone. Feel great again.

Bench
78x2x3
73x5x3

Sumo DL
98x1x15

Feelgoöd Fluff
DB curlz 15x8x3
DRs 8x15x3

Unspectacular.

[mettkeks]

Deload. Awake for 39 hours. Feel good and am just a little tired. Wierd!

Sumo DL:
120x1x10

LBBS:
90x5, 100x5 belt-less,
110x5

Ditched the heels and went barefoot on Squats. Felt good, i will see if limiting LBBS to once a week will prevent hip-aids.

[mettkeks]

Deload. Have slept 2 hrs this night. Fuck. My head feels like it's going to explode. Still not tired. Fuck.

Bench:
50x5
58x4
68x3
73x3x2
78x2x2

[mettkeks]

Ok. 4 hrs of sleep this night. 2 hrs on the couch after work.

Sumo DL:
160x1
170x1 (PR)
180x1 (PR)

160 was fast. 170 was slow, had trouble getting it off of the floor, then it moved through. 180 was the goal as of today. Grindy. Pulled 2 seconds, contemplated just letting it sit and leave, but it slowly moved up. 2" off the floor my nose started to bleed and I slowly got it to lockout. All in all, that rep took about 6 sec. to complete. After 170 didn't budge 4 weeks ago, I'm happy to take it as a true 1RM. Also it's the heaviest weight I lifted in the last 11 months.

The singles were fun, not being sore for a couple of weeks was refreshing, and my technique got better. However, I don't feel much stronger, just more efficient than before. Not surprising, as i didn't do any hypertrophy work at all. So there's what I'll do the next weeks.

[Wilhelm]

Excellent job working fot it, @mettkeks!

Congratulations.

[mettkeks]

Excellent job working fot it, @mettkeks!

Congratulations.

@Wilhelm Thank you, Sir! After being trapped in the Aasgardian understanding of training, this didn't even feel like hard work! I'm just happy to finally make some progress after not doing so for 11 of the 16 months since I started training. You and the rest of this forum have a lot to do with this!

[mettkeks]

Have slept 3 hrs. this night and had to work, still feel kinda off. Looking forward to next weeks evening shift to get my sleep back on track!!! However, had a MASSIVE 1 Kilo Bench PR! Up 3 Kilos from the start of this cycle.

Bench:
58x5
70x3
80x1
90x1
98x1 (PR)

Rep was clean, have to work on leg drive. As an aside: Since I have a pair of 20's that actually weigh 19.0, this was 2pl8s. Hehe.
Now I have to decide if I will repeat this cycle, or bump up volume.

[Wilhelm]

Have slept 3 hrs. this night and had to work, still feel kinda off. Looking forward to next weeks evening shift to get my sleep back on track!!! However, had a MASSIVE 1 Kilo Bench PR! Up 3 Kilos from the start of this cycle.

Bench:
58x5
70x3
80x1
90x1
98x1 (PR)

Rep was clean, have to work on leg drive. As an aside: Since I have a pair of 20's that actually weigh 19.0, this was 2pl8s. Hehe.
Now I have to decide if I will repeat this cycle, or bump up volume.

Excellent, @mettkeks. +++

[mettkeks]

Got full 8 hrs of sleep today, feelsgoodmaine. Sore from fridays DL. See what i got today. Decided to bump up bench volume after recovery was no problem and i felt rather underworked when i wasn't sick. I'll see how it goes and adjust downwards if i can't handle it.

Bench:
73x5x5

CGBP:
58x8x2
58x11 @8

Sumo DL:
144x Not today, friendo!

Flüff
RDL 60x8x2
Curlz 13x10x3
DR 8x15x4

Bench was easy, Close-Grips were planned as AMAPs on the 3rd set, stopped @8 bcause my shoulder started to click on rep 7 and it was getting uncomfortable.
Dl were planned as 144x4x4. Didn't budge once, feelsbadmaine. No big deal though, just an excuse to take it easy this week and start the cycle next week. Did some super light RDLs just because, and actually feel better after.

[ChrisMcCarthy1979]

Nice couple of PR's there...good work.

[mettkeks]

Mëttkëks, hällö ünd gütën Täg.

Isn’t it impressive to see how many of us had a really miserable time being so injury prone on SSNLP? Five months is a lot of time for nonsense, but many of us were resetting for even longer. I think there are only greener pastures from here on out, mince cookie.

Schätzelein!

I think it's a shame and i feel sorry for everyone who has serious ambitions about changing their lives to the better and get sucked in by the ShitShow cult and all that comes with it, Or not(long-term GainzZz)!

Funny aside, compare our experiences with the history of Vault 101.

And yeah, All aboard the Gain train, hahahaha!

[mettkeks]

Nice couple of PR's there...good work.

Thank you, Sir!!! It's really motivating to finally see training heading in the right direction!

[mettkeks]

Tried some Frönt Squats again today. I'm really deconditioned and suck at Front Squats. Feel like i should get better at doing them. Probably run a little LP.

Front Squats:
58x5x3

Sumo DL:
100x3
100x2x3

DL were supposed to be easy. Supposed to be...