T Nation

The Barbedwired Method


#861

Friday the 13th!!!

B.w--220.

All belted. 1 min rests

PAUSED CHAIN BENCH- 6x5 @70%
Plus 20 pds chain
45x10 65
135x10 155
225x5 245
225x5 245
225x5 245
225x5 245
225x5 245
225x5 245
Closegrip -tng
225x10 245

DEADS - SKIPPING 6x5 and going light.

Road to recovery begins

STIFFLEGGED DEADS-EVERYTHING deadstop
45x10
45x10
135x10
135x10

PAUSED DEADLIFT -1" off the floor
205x5
205x5

POWERSHRUGS- OFF 13" crate
205x15
205x15
205x15 snatchgrip w. Straps here only

GOBLET SQUAT- 35# dumbell paused 3x10
X10
X10
X20

E.z Bar curls - tng 3x10
45x20
85x10
85x10
85x15

Really good day. Curious to see how my back responds after my 1st session easing in....

PAUSED BENCH - 1st cpl working sets feel kinda heavy..then I got better each set. Explosive as possible on last 2 sets. Closegrip was fast and strong..then bam I'm nearly stuck... damn chains!

Deads- started light. No plan. And that's what happened. Really just wanted to get my hams n glutes activated and working. Then just hammer my traps to finish. Those Powershrugs are winners ! Expecially snatchgrip. got 2 crates from work and this is 1st time using them.

Goblet squats- fairly easy. Got some burn on the 20 set. Just working quads atg. Explosive outta the hole every rep.

Did I mention I ordered an SSB !!!

FN STOKED. DELIVERY SAYS SATURDAY. .LESS THAN 24 HRS FROM NOW !

MAYBE a quick session before I head out to watch the Ronda Rousey fight at my cousin's!!!


#862

Monday 11-16-15

B.w- 226

Belted/ 2 min rests

Today was a debacle on bench. No power. Had to adjust as this planned peak spirals downward..

BENCH - tng 3x3
Warmup
65x12
155x6
245x6
265x3
295x3
Work
315x3 barely.
295x3
295x3
295x3

CLOSEGRIP - Paused 3x3.
275x3 barely
265x3
265x3
265x3

CHINS- b.w plus shoes water n belt
1 sec hang n hold
X3
X3
X3
Deadhang
X8
X6
X4

RACK CHINS - bench grip. Deadhang.
x8
X6

AB WHEELS- spoto 5X5
tng
X5
Spoto
X5
X5
X5
X5
X5

Done. Everything else moved nicely. ...

Bench - my back was radiating a bit after my warmup routine. .. started working 50 plus hrs again last week. It's a combo of things. A different than normal warmup even- but my bench stinks right now. No power. Unsure what to do.

It had a 3x3 tng bench planned. Followed by a paused 3x3 closegrip. I ended up barely getting the first set of each. So a 1x3 at that weight followed by a lesser weight 3x3 is what I did. Those moved o.k.. ..

Still waiting on SSB to arrive.


#863


Here it is. It's not an expensive name brand or anything. But length and fit seem spot on. It's an ATLAS? It weighs 48 pounds...


#864

Wednesday 11-18-15

B.w-222

1 min rests/ belted

BREAK OUT THE SSB !

FRONT SQUAT- using the SSB. tng. Pause last rep only.
B.wx5
55x5
145x5
165x5
195x5
SSB BACKSQUAT- tng
195x5
195x5
195x5
145x5 full pause here

BARBELL ROWS- deadhang just off ground
145x10
165x10
195x5
195x5
195x5
195x5
195x8

SHRUGS- 2sec hang n hold
215x5
215x5
215x5
215x5
215x5
215x15 powershrug from knees here.

GREAT DAY.

Stayed belted up from the get go. Tinkering with the ssb.. wanna get it so it weighs 55 pounds all the time. Raw it's 48. I added 2.5s to each side so it's 53. Plus my bigger clips. So I'm close. May add a few chain length to each clip untill it weighs one pound exactly then just always use those clips to make the ssb 55.

SSB- today's planned work was a 5X5 @195. But I planned to cut volume as 8 have to help my back continue to heal. Anyways warmed up by doing front squats. Which is 5 times easier to hold the rack position with the ssb. Tears of joy. My thumb around the bar and hands holding the pad is perfect. Can really drive up that way too. Tho getting in n out of the ssb front squat is less fun . Ssb back squat felt great. ------ã?? is there any goal here with handle placement? I basically did what felt natural. And that was like keeping the handles parellel to the floor thru the movement . I also tried just keeping them all the way down and no hands at all...


#865

Friday 11-20-15

B.w-222.

1 min rests/ all belted.

If it ain't one thing it's another. Last night at work my left gland in my neck became swollen. Fully swollen feels like a damn grapefruit in their ! Much pressure and eventually caused some dull pain in my jaw and ear. I'm doing all the home remedies and pain meds. I woke to it being much better.. but still very present. .. if it doesn't subside with the remedies I'll be goin to a walking and getting a cortisone shot.. ugh.

Anyway. It felt decent upon waking but as the day goes it is retensifying...

PAUSED CHAIN BENCH- 5X5
+20 pounds chain
45x5 65
135x5 155
225x5 245
245x5 265
245x5 265
245x5 265
245x5 265
245x5 265 long 2sec pauses here
245X8 265 closegrip tng finisher.

STIFF LEGGED DEADS- deadstop
45x10
45x10
135x10
135x10
225x10

Paused deadlift- 2sec pause 2"off ground
245x5

SHRUG- straps
245x20

SSB PAUSED FRONT SQUATS
55x15
55x15
55x20

Barbell curls- wider grip
45x20 deadstop
65x15 deadstop
65x15 tng
45x15 reverse curl

Is it odd while my tng bench spirals downward that my paused chain bench moves well and I feel strong? Well that's what's hapoening.

Deads- still easing my back into things. Just reps on my hams n glutes with stiff legs. Those paused deads felt real heavy.. sad. Back is on right track. Stick to the plan !

Replaced goblet squats with paused ssb front squats. Same reps n scheme tho..


#866

Man, i hope things clear up for you soon. We have all been there, when it rains it pours


#867

Indeed it does.

Today is Sunday and both are feeling much better. My back has been darn good all week..just need to ease into testing it. My gland has went down immensely by now. I can still tell it happened but it's 1/4 or Pry less than what it was. .. by feel I'd say it's going away and no docs needed!


#868

Btw. Santa came again and I now own a yellow SLINGSHOT.

FULL BOAR!


#869

Sunday 11-22-15

Pullin days ahead for thanksgiving and an extra busy work week. Had my buddy Joe over and he worked in with me. Also got some slingshot work in. Amazing.

ED COAN BENCH- tng 2x3
45x10
95x10
135x10
225x3
245x3
275x3 add belt n chalk
295x3
Work
315x3
315x3

SLINGSHOT -FULL BOAR.1st time ever
315x8 paused !
315x6 closegrip tng !

CHINS
paused top n bottom
X3
X3
X3
Tng
X8
X4

RACKCHINS- deadhang
X8
X8

AB WHEELS
tng
X8
X10
X12
Spoto pause
X6

Great day really

Bench- adjusted my bench peak by dropping 20 pounds off each week. It is what it is. But seemed correct as I did get the corrected weight today and reps.

Tried the slingshot out.. and wow what an amazing thing. After my planned 2x3@315 I put it on and got 315 for 8 fully paused reps. Followed it up with a closegrip set and did 315 for 6 tng. My buddy and I were both shocked and ecstatic at the same time. I'll say this too my whole upper body,;chest , shoulders , tris and even bis were pumped like no other. Handling that much weight for that long on multiple sets really pumped everything.


#870

Tuesday 11-24-15

B w--223

1min rests/all belted

SSB front squat- tng. Pause last rep
b.wx5
55x5
145x5
165x5
195x5
215x5

SSB back squat - tng. Pause last rep
215x5
215x5
215x5

BARBELL ROWS - deadhang
145x10
165x10
195x5
215x5

SHRUGS
235x10 2sec hang n hold
235X10 1sec hang n hold
235x15 tng snatchgrip

Pretty good day. Coming off that swollen gland in my neck and my back I just hit the planned 5 sets and moved on. Busy as ever at work too.

Front squats feel amazing with the ssb. Front rack holds so much better . Can focus on my other cues. Pretty much gonna ssb front squat as warmups and the first working set then finish those sets as SSB back squats. This should be a nice way to transition to it after xmas.


#871

Friday 11-27-15

1-2 min rests

PAUSED CHAIN BENCH- +20pds chain
45x5
45x5 65
135x5 155
225x5 245
245x5 265 add chalk n belt
265x5 285 top set

Slingshot
315x5 335 paused
315x5 335 closegrip tng
265x8 285 closegrip paused

DEADS- still recovery mode

Stiff legged
45x10
45x10
135x10
135x10

225x8 2sec pause 2" off ground
225x8 tng

SSB FRONT SQUAT - tng
55x20
55x20
55x20

E.z Bar curl- deadstop
85x8
85x8
85x8
85x8

Good day. That slanger is impressive! 315 X5 paused.. plus 20 pds in chains for a 335 lockout.

Back feeling well.. glute n ham work paying off. I got some pump in my quads from that ssb session. Lol


#872

Monday 11-30-15

2 min rests/ belted

BENCH - tng 2x3
45x20
135x10
225x10
255x2 belt n chalk here
285x2
Work
305x2
325x2

SLINGSHOT
375X3 tng
325x5 closegrip tng
305x5 closegrip paused
255x5 closegrip paused- no slanger

CHINS-B.W plus shoes belt water
Tng
X5
X5
X5
X5
X5
2sec hang n hold
X3
X3
X3

Rack chins- deadhang
X8
x6

ABWHEELS- tng
X8
X8
X8
X6 paused.

Kinda felt like crap today. Just eating too much these last 4 days and didn't stretch out n take a hot shower like I'd normally do on a Sunday night. After waking took my time and got a nice dynamic warmup and feelin decent..

Bench went well really. Since I've dropped 20 pounds of my peak cycle things move again... 305 x 2 was quite easy. Decent was 325x2.. last rep slow. Then the real action began...slanger. . I've never even had 375 on the bar for bench before. . Got 3 !!! Last one only a grind...

Basically i just throw 50 pounds on after my last raw set and the slanger...rep it out. Then pull the 50 and pyramid down for closegrip...

Today I supersetted everything with bench. Starting with ab wheels then onto chins. It was one long bench session really doing something between every set..


#873

Wednesday 12-2-15

Belted/1-2 min rests

SSB FRONT SSQUAT-tng.
B.wx6
55x6
145x3
165x3
195x3
205x3

SSB SQUAT-tng. Pause last rep
205x8
205x8
205x8

ROWS- full deadhang
135X10
155x10
185x3
185x3
185x3
185x3
185x3
185x3
185x6

SHRUGS-snatchgrip. Straps
205x12 full 2sec hang n hold
205x12 full 1sec hang n hold
205x12 tng

Good day...

Ssb- worked up too n then past a bit the planned front squat weight. Then ssb squatted my 1st 3x8.. really working my way into these starting this week. COinsiding with getting back into deadlifting as well ! Unless something in my body says diff. By friday.

I looked up 8/6/3, which is now included on the blackironbeast.com calculator for wendlers 5/3/1...

Punched in numbers for squat and deadlift and will run it on each for my remaining 3 weeks.. there's also an article here on it if u wanna read what it's about...

I am feeling well. Best in weeks.. I felt like the old me fir the 1st time in many weeks. But I held back a bit. Stuck to the plan.. shut it down as planned and a Cple times I noted I had much more in me at those points. Whereas I just been glad to finish for a while now...


#874

Friday 12-4-15

B.w--227. Heavy for friday. Been eating extra tho. So expected. ..

Belted /1-2 min rests

PAUSED CHAIN BENCH- 20 pds chain
55x6 75
145x6 165
235x3 255
235x3 255
235x3 255
235x3 255
235x3 255
235x8 255*

CLOSEGRIP
285X8 305 Tng w. Slingshot
235x8 255 tng raw

SSB pause squat
55x10
55x10
55x10 2sec full pauses

RETURN TO DEADLIFTING

got a thorough dynamic warmup in. Using my thicker stiffer bar to start these.

55x8 stiff legged
145x8 same
145x8 paused Cple inches off floor
235x8 same
255x8 deadstop

Shrugs- tng
255x12
255x12

No curls . Giving my biceps a week off. Random. No reason.

Bench moved well . Full pauses. A nice 8 set to finish..iit was not all out..just started to move slow. Racked it.

Closegrip- phenomenal top set. 285 for 8, with a 305 lockout. Slingshot is amazing. Nice raw 8 set to follow too.

Deads- much anticipated. The 8/6/3 3 week program based off 355 max. Called to work up to 255 for 8. All the other stuff leading up was me. Stiff legs to activate glutes n hams. Paused deads to nail form. Then bam hit the working set with fair ease. Some shrugs to top it off. ..


#875

Monday 12-7-15

B.w-229

Belted/ 1-2 min rests

BENCH -tng
65x 10
155x10
245x2
265x2 belt n chalk
295x2
315x2
335x2* top planned set
385x3 slingshot

CLOSEGRIP -tng
335x6 slingshot
295x3 raw
265x6 raw

CHINS-b.w plus shoes water belt
2sec hold at top
X2
X4
X6
Closegrip hands 1"apart
X5
X5

Pullup - deadhang
X3
X3
X3

AB WHEELS - Sight decline
Tng
X10
X10
Paused
X8
X8

Done. Did this whole thing again as one big bench session supersetted with the chins n ab wheels.

On bench moved mostly well. I felt good. Only 2nd rep of 335 was a real grinder! Then I hit 385 for 3 in the slinger. Last week I hit 375 for 3 in it- this week was actually better !


#876

Wow. Literally. Finished my log. N lost it. Didn't post.

I'm not redoing it...


#877

And new page.

W.e


#878

Hey buddy, finaly found a few extra minutes, got the after noon off, I'm moving the gym Feb first, and I can't believe all the nonsense thats goes into, my brains going to mush.

Wow, our BW is exact, and our bench is exact, pretty scary stuff, considering we train so differently. Last one to 405 is a rotten egg :wink:

Other wise your as consistent as ever, slow and steady wins the race, I like the look of your new program, almost full body type stuff, it reminds me of a Dr Squat program I ran years ago, wouldn't surprise me alot of these new guys talk about Dr hatfield.

Life is good my man, and for you as well it seems, hope the family's well, see ya at 405 --- Later !


#879

Yeah man. Juggernaut method is an awesome program. I'd recommend to play it safe on your training maxes though.. it has very high volume at times such as 5x10,5x8 and 7x5...ect. my 1st run was played safe and went well.

This second run was a debacle. I blame bad luck and my self for it tho. My back injury came early in the program and messed everything up. That's bad luck. I then ran ed coan peak on my bench back to back after already peaking on juggernaut. That's my self to blame.

2 weeks left and it's over. Time for Xmas then a reboot on building myself back up. I'm gonna try something different. A roots program. Tried and true with exact templates.

The plan-

8/6/3- a 5/3/1 variant with more volume.

2 day a week template - Monday bench/squat/chins.
-Wednesday bench/dead/row
-Friday bodybuilding/accesories

FSL - FIRST set last. On this 8/6/3 I will not do the last set as an AMRAP . Just hit the reps and rack it. Then redo the first working set weight as an amrap. Probably with a pause. This increases volume while keeping intensity manageable.

Tweaks- run it as 8/5/3. Constantly building your 8s 5's and 3s sets should be a good mix between strength and hypertrophy. Also on deads only I'll pull 10 pounds off the 8 week to begin. this makes it more manageable over a longer period of time.

Acessories- with Monday / wednesday knocking all the main work out. The main lifts are completed fir the week. Friday I can just do some acessories...

Shrugs
Heavy curls
AB wheels


#880

Friday 12-11-15

B.w-222- where'd it go. I been eating a ton

Belted / 1-2 min rests

PAUSED CHAIN BENCH- 20 pds chain
45x6 65
135x6 155
225x3 245
245x3 265 belt chalk here
Work
265x3 285
265x3 285
265x3 285
265x3 285
265x3 285 long 2 sec pauses here
315x6 335 slingshot paused
265x6 285 closegrip tng

DEADS-- 2nd week back. Using 8/5/3
Stiff legged
55x10
145x10
Deads
235x5 deadstop
255x5 tng
275x5 tng
235x5 FSL paused 2" off ground

That's it really. Did some high rep stuff after to get some blood moving. My back was kinda shitty today. Just cramp I guess. Nothing wrong. These actually helped...

SSB BAR - bar is 55 pounds
55x12 paused
55x12 paused
55x20 tng.

BARBELL CURLS- 55 pounds
55x20 deadstop
55x20 tng

Bench - moved well. My back was crampy so leg drive was down a bit. Got all reps and everything moved quite well. Feels amazing hitting paused 315 with chains for a 335 lockout - for 6 !

Deads- should do these first ( before my injury I did). Back cramp goin in sucks. Moved well . No probs arose tho...

The high rep stuff just gets some pump and my back felt better after. Amazing. Been utilizing the high reps on biceps since I strained one a while back and it has worked well.