T Nation

The Barbedwired Method


#881

Monday 12-14-15

B.w-230. There it is…

Belted/ 2 min rests

Last day of planned bench peak

BENCH - tng
55x8
145x8
235x8
255x3
Belt/chalk
285x1
305x1
325x1
345x1- goal met
Slingshot
395x2 reg tng
345x3 closegrip tng
325x5 closegrip paused
235x10 closegrip tng. No slingshot

AB WHEELS- supersetted w. Bench
Tng
X10
X10
Paused
X8
X8

CHINS - supersetted w. Bench
1sec hang n hold
X3
X3
X3
X3
X3
Tng
X8

Pullups - supersetted w. Bench
Deadhang
X3
X3
X3

Done. Last planned week of this cycle including my bench peak.

Bench- originally I was to go for 365 today and that would be my starting max fir next year’s run @405. After my peak crashed I lowered every week by 20 pounds. So today was 345 and I got it. I’d like to say it’s coming back and we’re movin again! 305 n 325 flew up… 345 was slower. I may have had 355 in me…but stuck to the plan. Slingshot ed 395 fir a double. .1st one flew up 2nd was slower… I will note I’m moving my grip out. Still legal tho as I’m actually a bit narrow. My grip is pinky on the rings. … I’m moving it out to middle finger on the rings. Long story short- this was my original grip before an injury a few years ago and I went narrower to work thru it and never went back. …untill now.

Can’t wait to get this week over. Next week is vacation ! Much needed.


#882

Wednesday 12-16-15

B.w- 226

1 min rests / belted

FRONT SQUAT-SSB tng
B.wx6
55x6
145x6
155x3 add belt
195x3

SSB BACK SQUAT-TNG
195x8
215x5
235x3
FSL
195x8
145x8 2 sec pause. No handles

BARBELL ROWS-Deadhang. Bench grip
135x8
155x8
175x8
185x3
205x3
225x3

SHRUGS-STRAPS
245x20 tng
245x10 2sec hang n hold
245x10 tng no straps

Good day. Getting a feel for ssb as it will be my main movement as I work into 8/5/3 in a Cple weeks…

New row variation- my new bench grip is middle finger on rings. So that is now my new row grip. I been using deadlift grip for several months niw. The new year brings new things…


#883

Friday 12-18-15

B.w-226

Belted / 1-2 min rests

Last work day .then 9 days off. So ready…

DEADS - 3s day of 8/5/3
deadstop
45x8 stiff legged
135x8 stiff legged
205x8 doh reg. Deads
Tng- past 1st rep. Belted
255x8
275x5
295x3*
FSL
255x5 2 sec paused deads 2" off ground

Chained Paused Bench- 20 pds chain
55x12 75
145x6 165
235x3 255
255x3 275
285x5 305* goal was 3…
235x8 255 closegrip finisher

SSB SQUATS
55x10 tng
55x10 tng
55x12 2sec pause

BARBELL CURLS-w. Chains
55x8 75 strict against wall. Deadstop
55x12 75 tng. Standing
45x25 tng
45x12 reverse curl. deadstop

Great day.

Overall felt good n ready to go. Deads felt smooth but heavy. Last working set finally felt best. Got explosive.

Bench - all with new grip. Got 5 on last working set… Goal was 3. Nice closegrip finisher… may have tweaked my neck on it. Well see


#884

Funny how we all have routine we fall back on when things get rough—injuries, or hectic sched. 531 fits the bill for most people I know, or somthing close to it

Last week when I dropped by I meant to ask / talk about the SS bar, I’ve found that where I point the handles really changes the emphasis of the squat. I see in some of your recent posts you’re figuring this out as well, but I find with the handles pointing straight ahead, and me just holding on lightly it mimics a low bar squat, with alot of the stress in my butt and hams. When I pull the handles tight, so they point down, it’s almost like a front squat, or high bar squat at-least, with the stress being placed mostly on your quads. I do see guys front squatting with the SS bar, but I found this hard to get in and out of, and it didn’t feel right to me. I’ve never been a fan of awkward movements anyway,’’ if something doesn’t feel right, find something that does ‘’ ( simple training motto of mine ) lots of exercises work for one person and not an other though, just got to go by feel.

Big bench happening as well 335 paused for 6, fuck I’ll have to see about that, I’m in the middle of switching my grip up, making it a little narrower, have an ME day on Mon so I’ll get an idea where I’m at with new grip, but I don’t think I’m quite there ( might get 5 TnG at 335 )

Good luck with your back and the deadlift Bro Later !


#885

Well. My health is better. Back seems 100% again. Minus the slight tweek in my neck benching yesterday. … I am good to go …

SSB- I love this thing. It is its own animal. Being that I don’t do powerlifting I will be making this a main movement then maybe test my reg. Bar numbers every few months…

I agree on moving the handles changes the feeling. I’ve tested it a bit as I go and I am just going with what feels natural- handle down forthe descent, then on the rebound I drive them slightly up. This basically allows me to drive my back into the bar and achieve tightness that is missing from not having hands already on the bar like on a reg squat. Maybe use the handles down as a finisher set? It really does pull you more forward that way.

Front squats- I agree with the getting in n out of it as the worst part. But vs. What I’ve been thru with just trying to hold a front rack position- the ssb front squat is a gold nugget and a 10 on my scale !

Bench is returning- I’m hoping that by moving my grip out and being able to overload with the Slingshot that I’ll finally break ground past 365…

In all fairness the paused 335X6 set you speak off was actually 315 bar weight plus 20 pounds chain…and. with the sling shot.

Going back to my old grip of middle finger on the rings does slightly shorten the range if motion but also just feels more powerfull. A good combo to have.


#886

Monday 12-21-15

1st official day of my vacation. I now have the rest if the year off !

My last 9 week cycle ended friday. On purpose knowing I’m on vacation. I have no written plan going into these sessions this week …I’ll start another run either next week or the new year. …

Today I decided to do my 1st full session with the SSB and work up to a heavy paused bench. Each had a goal in mind but nothing critical either way.

SSB SQUATS -goal- get super warmed up, then try for a 285 tng. My 1st ever heavy SSB squat.

TNG
B.wx10
55x10
145x10
165x5
195x5
235x3 add belt
255x3
285x1 goal met. P.r*
235x5
145x10 2sec pause

BENCH -goal- work up to 335 paused
TNG. Pause last rep only
65x12
165x8
245x5
265x3
Full pause. Add belt n chalk
295x1
315x1
335x1 goal met
355x1 goal exceeded p.r*
405x1 Slingshot p.r! Only slingshot set
335x3 tng. Raw
235x8 spoto

CHINS - B.w plus shoes belt water
1 sec hang n hold
X3
X3
X3
1 sec deadhang
X8
X8
Tng
X8

Situps- my son holding my feet. Strict
X20
X10 with 10 pound weight

GREAT EFFING DAY . MANY P.RS feels so good after being down with my back for weeks !


#887

Wednesday 12-23-15

B.w-228

1-2 min rests / belted working sets.

MAJOR POSTERIOR DAY

Plan- work up to Triples on deficit deads…then go singles by feel. Back down by doing shrugs, right into rows as the finisher. Then some closegrip tng bench and acessories. .

DEADS- much posterior

dynamic warmup

Stiff legged
65x8
155x8

Off a plate
245x5
265x5
295x3 add belt n chalk
315x3

From floor
335x1
355x1
385x1

SHRUGS-w. Straps
335x15 power shrug from mid thigh
295x15 shrug. Strict tng as possible

BARBELL ROWS-bench grip. Dead hang
245x3
225x5
205x8
155x16

CLOSEGRIP BENCH
tng. Pause last rep only
65x8
155x8
245x5
265x5
295x3

SLINGSHOT -tng
315x8
335x5

BACK OFF SET
235x8 spoto. Tng. Raw

BARBELL CURLS-Wider grip.

Deadstop
45x12
65x10
95x8

Tng
115x6
135x3
10 sec rest pause here down
115x5
95x8
65x10
45x25
45x8 reverse curl

AB WHEELS

tng
X10
X10
Paused
X8
X8

Another great day. Phenomenal. All work done in 2 sessions. I’m taking the 4 day holiday off. See ya next monday!


#888

So I’ve decided on a template.

Suprisingly though - it’s a Juggernaut template. JTS 8/5/3.

I’ll run it as a 2 day a week program on M/W. With friday being a bodybuilding/ acessory day.

All the 5/3/1 acessory templates are available. I’m gonna pyramid to begin for some volume. Then at some point transition into FSL.

Monday
Ssb squat tng
Chained bench tng
Chins

Wednesday
deadlift deadstop
Chained Closegrip bench tng
Barbell rows deadhang

Friday
AB wheels
Curls
Shrugs

This week will be a pre lude to starting the program next week.

I’ve just dropped 5 percent off the 8 week and will do 10s this week.

Those percents are based off a real max. And I like the spacing better than other templates for the deads/squats on 8s week. I may eventually add joker sets for bench to make that back up and of course make good use of my slingshot


#889

Monday 12-28-14

B.w-232. Heavy

1-2 min rests/ no belt today

3 sets of 10 @65%. Pyramid.

SSB SQUATS- tng. Pause last rep
55x10
145x10
165x10
185x10
165x10
145x10 no handles

CHAINED BENCH- 20 pds chain. Tng
45x10 65
135x10 155
225x10 245 tng
225x10 245 paused
225x10 245 spoto within inch of chest

CHINS -pyramid
1 sec full hang n hold
X1
X2
X3
X4
X5
Tng
X5
X4
X3
X3
X3

20 Situps
20 laying leg raises

Done. Lots of reps. First day unbelted and I feel great. The 3x10 is progressive. The pyramid is just going back down so In Turn it’s a 5x10 pyramid. This style is basically a hybrid of juggernaut method and 5/3/1…


#890

12-30-15

1-2 min rests - unbelted

DEADS-DEADSTOP
55x10 StiffLegged
145x10 StiffLegged
145x10 regular—>
235x10
255x10

SHRUGS-STRAPS
255x15 snatchgrip
255x15 deadgrip

BARBELL ROWS-deadhang. Bench grip
255x1 shit form
235x3 same
165x10
165x10
145x10 paused at bottom

CHAINED CLOSEGRIP BENCH-20 pds chain
65x10 85
155x10 175
205x10 225 tng
205x10 225 paused
205x10 225 spoto just off chest

AB WHEELS
X10 tng
X10 tng
X10 Paused

E.Z BAR CURLS
85x12 tng
105x8 tng
135x3 tng
85x12 deadstop

SSB PAUSE SQUATS
55x10
55x10
55x12 2sec pause

Yea buddy. 2nd beltless day. Still a bit sore in quads n core from Mondays beltless session. This week was about belt less sets of 10 with 65%. Trying to stay healthy.

Deads went well. Top set was fairly tough towards the end. I was getting tight n being strict as possible between each rep…so it was a long time to continually hold.

Closegrip bench- felt strong really… but that paused set really worked my tris… then on the final spoto set massive pump set in my arms tris n chest. Which is unusual to me ! Good day …and have a good new year !


#891

Monday day 1-4-16

B.W-238* recent high

1 min rests/belted top set only

JUGGERNAUT 8/5/3- Week 1

MONDAY - chained bench/ssb squat/ chins
WEDNESDAY-deadlift/chainedclosegrip/rows
FRIDAY- accessories

Pyramid template.

SSB SQUAT- tng. Pause last rep
B.wx8
60x8
150x8
170x8
200x8* top set. Belted here only
170x8
150x8

CHAINED BENCH-20 pds chain. Tng
45x8 65
135x8 155
205x8 225
245x8 265* top set
295x8 315 slingshot
245x8 265

Chins- goal =get 25 plus reps
Tng
X5
X5
X5
X5
X5
Deadhang
X6

Laying leg raises
X12
X12

Done.

I’ve written just the 1st 3 weeks. As intended. It’s pretty safe on paper. After that I’ll tweek what’s needed and ramp things up. The ssb session is the perfect example of the pyramid as intended. The benching pyramid is my version that includes use of the sling shot.

May start some fasting soon to lean out a bit.


#892

1-6-16

B.w-229

DEADS-Deadstop
45x8 StiffLegged
45x8 reg
135x8
235x8
265x8 belted here
235x8

BARBELL ROWS-deadhang . Bench grip
165x8
165x8
165x8
165x8
165x8

CLOSEGRIP CHAINED BENCH-20 pds chain.tng
45x8 65
135x8 155
205x8 225
225x8 245
205x8 225 paused
135x20 155 spoto

Man was I sore after Mondays session. 1st day back at it and doing sets of 8 in a pyramid added up. My strength felt down a bit today and I acreddit it to that.


#893

1-8-16 FRIDAY

B.W-230

ACCESORY DAY

SUPERSETTED

ABWHEELS
X10 tng
X10 tng
X8 paused
X8 paused

HIGHBAR SQUAT
45x10 tng
45x10 tng
45x8 paused
45x8 paused

SUPERSETTED

E.Z BAR CURLS
85x10 paused
85x10 paused
85x12 paused
45x25 tng

BARBELL SHRUGS
205x8
205x8
205x8
205x8
205x8 all from a deadstop holding last rep for 3 sec at top

That’s it .

The highbar squats are not part of the programming but I’m adding them in. Haven’t had a straight bar on my back in 6 plus months. Gonna work my way into that. In the mean time it’s just some functional technique work that really stretches and warms up everything used to squat. Been gun shy due to the chronic neck pain I once had from it. I’d like to highbar squat again as I love the movement and was just starting to make real progress ( 275x15) on a rest pause set ( x11, 10 sec,then 4 more) if I recall correctlt…


#894

1-10-16 Sunday

Pulled Mondays session a day ahead.

B.W-234

5’s week

SSB SQUAT- tng. Pause last rep only.
B.wx10
65x10
155x5
185x5
215x5 belted here only
185x8
155x8

CHAINED BENCH- 20 pds chain
Tng. Pause last rep only
60x10 80
150x10 170
200x5. 220
220x5 240
240x5. 260
260x5. 280
310x8. 330 slingshot set
260x8. 280
150x20 170 spoto

CHINS- get at least 35 reps
Tng
X5
Deadhang
X3
X3
X3
X3
X3
X3
X3
X3
X3
X3
Tng
X5

Pulled a day ahead to free up monday. Taking my truck in for some work on it. Also takin my wife out to dinner n then drinks to watch the National championship game.

Good day today. All moved well and got some extra volume by doing sets of 8 for my pyramid down even tho its 5’s week.


#895

Hey bro finaly getting used to new format, you’d think a guy that owned a gym that was completely run by computers (rather than employees) would have a better grasp of technology, but sadly noop, I get confused easy.

Your liftings going well, almost looks like a Sheiko template your following, 3 days a week, with alot of squatting. I know a few PLer’s swear by this format, but the BBer in me ( vain side) needs more workout days, and more of a pump when I leave the gym, nasty P word, I probably shouldn’t of jumped into this bench chanllage so quik with you, as your taking right off !
My bench has sort of stalled, but other than my bet with you I’m ok with it, because my squats coming back in leaps and bounds, with my dead waking back up as well. Mostly a mater of staying injury free, and putting some weight back on in my lower body.
Anyway good stuff bro, catch ya on the flipp side.

Got engaged last Nov, so have an upcoming Wedding at some point later this year, or early next year ! We’ve been bullshitting here for a few years now, so whenever I figure out this wedding date, mabey you and yours can work it into a VaCa, and see some of Canada, something to think about. Later !


#896

Much congrats on the wedding man !

What I’m doing now is a very simple template really.

8s one week. 5’s the next . 3s the last week…then either take a deload or start over at 8s.

Each week is 3 ramping sets.

Depending on the template you choose will determine what you do past that. Right now I’m doing the pyramid for some volume. So I basically do the same sets back down. Simple.

On Juggernaut method you spend 3 weeks each on 8s…5’s n 3s… that’s 9 weeks total and really about 8 weeks till your handling any heavy weight. I didn’t like that fact. So… I found this Juggernaut 8/5/3 that outs heavier weight in your hands every 3 weeks. Much better.

In a perfect world where I didn’t work a long hourd and physical job I’d train 4 days a week

Upper/lower/off/upper/lower

And would get more out of each session.

Maybe someday.

I do feel like 2 squat days are best for me to continue progress. Not to mention lesson soreness on the main squat day. More us better here. Whereas deads seem fine with one main day.


#897

Wednesday 1-13-16

B.w-236. Heavy. 4 day weekend…

2 min rests/ belted working set only

5’S WEEK

DEADLIFT - deadstop
55x10 StiffLegged
55x10 StiffLegged
145x10 regular
235x5
255x5
285x5* belted here
255x5
235x5

BARBELL ROWS- bench grip. Deadhang
145x8
165x8
185x8 belt n straps
185x8
185x8

CHAINED CLOSEGRIP BENCH- tng. Pause 1st rep only. 20 pds chain.
55x10. 75
55x10. 75
145x5 165
215x5 235
235x5 255
215x8 235
145x20 165

Laying leg raise
X15
X15

Good day. Top sets were quite easy.minus rows…those suck after deads so far. Pyramids went well.


#898

Friday 1-15-16

B .w-229 . Dippin down…

5’s week -ACCESSORIES

SUPERSETTED

HIGHBAR SQUAT WORK
45x10 tng
45x8 1sec pause
45x8 2sec pause
45x8 3sec pause

AB WHEELS
X10 tng
X8 paused
X8 paused
X8 paused

SUPERSETTED

SHRUGS
135x8 tng
225x8 tng
225x8 1sec hang n hold
225x8 2sec hang n hold
135x20 tng

E.Z BAR CURL
45x24 tng
85x12 deadstop
85x12 deadstop
85x12 deadstop
45x20 reverse curl

Really liking this set up. Never done an acessory day before. …


#899

What’s up with these? Just trying to get back into the groove?

You switched to Olympic lifting shoes somewhere along the line too right? Did those screw with your squat (like they did for me)?


#900

I love the shoes. Every squat day I wear them. It helped on setting up and just stability overall including getting the feet set the same every set- which I was looking for.

As far as the high bar squats it is all explained in my log but a quick recap would be that I started to have some chronic pain last spring and eventually had to give in in stop squatting as it was the one thing that continually irritated at although it is not the original cause I’m actually unsure what the original cause was as there was never a specific incident it just kind of came on and then squatting kept it irritated week in and week out so after like three months I gave in then completely stop squatting.

i instead picked up frontsquatting and did that in place aback squatting even though I ain’t never front Squatted before and that brought on its own problems such as holding the front rack position particularly for reps so in the end I got a safety squat bar for Christmas from my wife and now that is my main squat movement

I have definitely been gun shy of putting a bar on my traps again as I never want that chronic neck pain to return so to finally answer your question I am just using the bar and getting some technique work in and hoping that will lead back into some high bar squatting … …