Mettkeks' Metthöd

[Wilhelm]

There is always SSPT singles for deads.
I run 10 week cycles of once a week, but there are two and three day a week templates too.

I have no idea if these would be good for you, but it might be something you haven't tried.
You still end up with a 92.5% single before testing.
Honestly, i've skipped the testing the last cycle.
Just took the extra rest since my squats and bench were still on an increasing work path.

[mettkeks]

There is always SSPT singles for deads.
I run 10 week cycles of once a week, but there are two and three day a week templates too.

I have no idea if these would be good for you, but it might be something you haven't tried.
You still end up with a 92.5% single before testing.
Honestly, i've skipped the testing the last cycle.
Just took the extra rest since my squats and bench were still on an increasing work path.

Oh Yeah, now that you say it, the last time I made actual progress was when I did Nuckols beginner 3x singles routine. Got me to a peaked 180kg sumo after LPing to 155x6, haven't been able to pull anything heavier since, and my e1RMs tank shortly after 180. I moved on because it was just a peak and I didn't really do much hypertrophy work, as I wasn't squatting. Since I'm not really squatting atm, I won't do a singles programme, though I want to work in Sumos for singles on Day 2 now.

I'll see how the next 8 weeks go since I've planned AMRAPs every 3rd week, and if I can Squat consistently for the next 8 weeks, I'll probably try a SSPT routine if deads don't go well.

[Wilhelm]

That makes total sense needing the hypertrophy from somewhere.

[mettkeks]

That makes total sense needing the hypertrophy from somewhere.

I can't seem to get enough hypertrophy stimulus from pulls from the floor for several reasons. 1. Its damn tough, 2. My hands get really beat up from work from time to time and 3. I can't do enough to grow without overworking (Not overtraining, but short term fatigue overload) myself and regressing instantly.

My objectives for the next 8 weeks are: Get my knee to work properly, squat consistently and get my DL up as a third.

Thanks for the hint though, I appreciate it!

[mettkeks]

Thursday:
Bench:
58x8
68x6
78x5
83x4
88x3
93x2x2

Friday:
Box Squat:
60x8
80x5
85x5
90x5
95x5

Sumo DL:
130x1x10

[mettkeks]

Bench:
88x4x3

DB-Bench:
26x10x4

Curlz:
32.5x10x3

Tricep Pressdowns:
20x12x4

[mettkeks]

Bench:
93x3x4
78x8x3

CGBP:
78x4x2 +7

Curlz:
30x10x3

[mettkeks]

Boom! Deadlifts today. Planned an AMRAP to adjust my Training Max. 140 kilos. Went for 9. The first 5 felt heavy as f... but moved pretty quick. On the 7th my hamstrings were begging for mercy. Took 3 deep breaths, nr. 8. Ok, my back is getting tired, but I have to get the 9th. Did the 9th, oh crap, that was awful. If someone held a gun to my head, I definitely could have done a 10th rep. So, say 9 @9.5.
Sat down, watched the replay, counted 10. Wait, wut? Do you even count, bruv? Watched it again. 11. Ok, went downstairs, had something to drink, watched again. 11. Did 11 @9.5. Scheiße ja, verdammt!!! Mettkeks ist wieder da ihr Nu***?n!!!
Then did some easy Box Squats for 7 doubles.

DL:
140x11 AMRAP e1RM = 191-196kg. TM = 190kg

Box Squat:

100x2x7 EMOM

[mettkeks]

Bench:
58x8
68x6
78x5
83x4
88x3
93x2x2
100x1x2

Slow but clean. Managed to stay tight on every rep. Pleased by how today went.

Will work up to a set of 5 on Box Squats and do some light sumo singles tomorrow. Tuesday was harder than expected, but I'm not excessively sore, just
going to err on the conservative side.

[Wilhelm]

Pleased by how today went.

Excellent.

[mettkeks]

Pleased by how today went.

Excellent.

Eggselent.

Box Squat:
80x5
85x5
90x5
95x5
100x5

Sumo DL:
140x1x5

RPE's on squats low to moderate. Great!

[mettkeks]

Got up at 4 am to get to wörk, started lifting at 11:30 pm. Bench went well, everything else sucked.

Bench:
88x4x5

DB-Bench:
26x10x4

Tri. Extensions.
25x10x5

Lat. Pulldowns:
45x15x3

[mettkeks]

Bench:
88x2x3
78x5x3

CGBP:
83x3x3

Curlz:
35x10x4

[mettkeks]

DL:
147.5x5x5

Ditched the Box Squats today. Ain't nobody got time fo dat.

[mettkeks]

Bench:
58x5
68x4
78x3
83x3x2
88x2x2

[mettkeks]

Box Squat:
60x5
80x5
88x5
95x5
100x5
105x5

Still sore from tuesday but everything went smooth. I really like working up to a top set. Every set feels like it's roughly the same RPE, and then just pump out the last set, done. Great. Going to do this on DL too. That 5x5 across wrecked me pretty good (thats why I'm just skipping pulls today). Gonna do 3-4 sets with a little bigger offset maybe, but surely work in more Box Squat volume.

[mettkeks]

W4D3 AMAP: 205x6. e1RM: 246. +6lbs. Nice! Would have got 7, but I got really over-excited and then the weight felt so light so I totally overpaced and didn't care to stay tight on the descent on rep 5, almost dropped it on mah belly. Muscled it up with my shoulders and jumped from 4@7 to 6 @9.5. 7 went almost half way up but my right shoulder did not approve.

Gonna add 3kg instead of 2.5 to my TM to make me feel better. Not that it'd make any difference for the weight selection next cycle, lol.

Will do another cycle.

Bench:
93x6

DB-Bench:
26x11,12

Tricep Extension:
27.5x12x2

Lat Pulldown:
45x16,20,13

DR:
5x25x3

[mettkeks]

Skipped monday since I bought the mettmöbil 5.0.

Bench:
84x5x5

CGBP:
68x8x2 +11

DL:
135x5
143x5
153x5

Box Squat:
100x2x10

Lat Pulldown:
45x18x3

Though I slept less than 7h in the last 3 days, this was by far the best session of the year. Bench was easy, DL were clean, Box Squats were fast and clean. Though my knee still hurts sometimes, It was fine during the session.

[mettkeks]

Bench:
58x8
68x6
78x4
90x3
98x1x2

Box Squat:
80x5
88x5
98x5
105x5
110x5

DL:
125x1x10

[mettkeks]

Bench:
90x3x2

DB-Bench:
26x12x3

Curlz:
35x12x3

Tri. Extensions:
28x13x3

DR:
10x15x3