The Barbedwired Method

Oh yeah, I do remember you were having issues with neck pain. I didn’t realize that you switched out your squats because of it.

How do you like the SSB squats compared to the other two?

It is different. But I love it… a lot of core is needed and quads as it try to pull you forward even more than a highbar squat. It’s the best front squat solution ever too! All you do is put it on or get in it the other way

Monday 1-18-16

B.w- 235.

1min rest/ belted top sets only

3s week

SSB SQUAT-TNG
B.wx8
60x8
150x8
Work
170x8
200x5
230x3 belted top sets only
230x3
230x3
200x5
170x8 paused

CHAINED BENCH- tng. 20 pds chain
45x16. 65
135x8 155
Work
205x8 225
245x5. 265
275x3. 295
325x8 345 slingshot set
275x5 295 paused
225x8 245 paused
135x20 155 spoto

Chins- get 40
X3
X3
X3
X5
X5
X5
X3
X3
X3
X3
X3

Good day. Everything moved well.

WEDNESDAY 1-20-16

B.w- 230

1-2 min rests/ belted top sets

3s week

DEADLIFT - Deadstop
55x8. StiffLegged
145x8 paused
Work
235x8
275x5
305x3 belted up
305x3
305x3
275x5

PENDLAY ROWS*-deadstop. Bench grip
215x8
195x8
165x10
145x16

CLOSEGRIP CHAINED BENCH- 20 pds chain
Tng. Pause last rep only
55x8. 75
145x8 165
Work
215x8 225
235x5 255
255x3 275
255x3 275
255x3 275
235x8 255 paused set
145x20 165 spoto set.

Good day. Everything moved well. Pulled thru 275 beltless and no probs.

*I been doing rows from a hang after deads and it’s been a bitch.

A Real Bitch. So I tried switching to Pendlay and it fits much better. Def. Making the switch…

Friday 1-22-16

B.w-231

ACCESORY DAY

SUPERSETTED

Highbar Squat - technique work
45x10 tng
45x8 paused
135x6 paused
135x10 tng

AB Wheels
X10 tng
X8. Paused
X6. Spoto paused
X10 tng

SUPERSETTED

Shrugs
135x8 all tng hold last rep
225x8
245x8
265x12
225x20

E.z bar curls
45x20 paused
85x15 all tng
85x15
85x15
45x20

Really …Reallyyyy liking this acessory day. It’s the end of the week and fatigue is accumulating from work and from the 2 big training sessions…but all I have left is this… it’s really some active recovery as well… I go thru my full dynamic warmup as usual but there’s no compound lift to trash my cns or aching body parts-Rather I’m literally working right around or the antagonistic side of those.

And…the highbar work is extra. Not part of the plan… but I like it. And as explained to lorez it just feels good to get a bar on my back again . Not sure where this leads. .I’m just gonna keep at it. I know overall I like a 2nd squat day. … this is at least greasing the groove but more so it’s getting some blood flowing and opening everything up mobility wise in my hips, low back hams, quads and glutes for a 2nd day of the week.

Monday 1-25-16

B.w-236

1-2 min rest/ belted

8’s week - new cycle begins - add 10 pounds to last cycle ( minus 8s week on deads)

SSB SQUAT- Tng. Pause last rep
B.wx8
55x8
145x8
Work
165x8
185x8
205x8 belted here only
185x8
165x8

CHAINED BENCH -tng. 20 pds chain.
55x8. 75
145x8 165
Work
215x8 235
235x8. 255
255x8 275
305x10 325 slingshot set. All out.
255x8. 275* .7 then 1. Blown.

CHINS- deadhang. Get 25
X1
X2
X3
X4
X5
X5
X4
X3
X3
X3

New cycle. As noted I just added 10 pounds to last cycle- minus 8s week on deads. I kept that the same to keep it manageable moving forward.

Ssb moved well- 1st cycle I was huffn puffn this day - not today I was much better condition wise and felt strong. Much volume. Basically a 5x8 using the pyramid.

Chained bench - much volume. I hadn’t pushed any thing last cycle. Today I pushed my slingshot set from the planned 8 up to 10. It cost me the final set tho as I had to 10 sec rest pause the last rep !

Wednesday 1-27-16

B.w-228

1 -2 min rests/ belted top set

8s week

DEADLIFT -Deadstop

45x8 StiffLegged
135x8 paused
Work
225x8
245x8
265x8 belted here
225x8

PENDLAY ROWS - deadlift stance. Bench grip
135x10
Work
175x8
175x8
175x8
175x8
175x8 all explosive as possible. Got better each set

CHAINED CLOSEGRIP - 20 pds chain
55x8. 75
145x8 165
Work
195x8 215 pause 1st rep then tng all—>
215x8 235
235x8 255
215x8 235
195x8 215

Good day.

Got my top set of deads in then just got 225 explosively as possible for 8.

Following deads with Pendlay rows is also like getting some volume on deads. Each rep from deadlift stance as explosively as possible.

A little fatigued by the time I get to chained closegrip… between the chains and sets of 8 on closegrips my tris started to burn at the top of the pyramid!!! and got worse each set after. Which is great because as an acessory to bench it’s part if the goal. I had a decent pump in my tris arms and chest…

TGIF 1-29-16

B.w-229

ACCESORY DAY- 8s week

SUPERSETTED

Abwheels- tng
X10
X10
X20

Highbar Technique work
45x10 paused
45x10 paused
45x20 tng

SUPERSETTED

Shrugs- tng. Last rep 3 sec hard hold
145x10
215x8
215x8
215x8
215x8
215x8

E.z Bar curls
45x20 tng
85x16 paused
85x12 paused
85x10 paused
45x30 tng

Feelin good. Still loving this day.

Kinda hidden is the grip Work here. By going double over hand for all those sets of shrugs and then immediately doing amap * sets of Curls right after - my grip is getting some decent work. And not widely known - holding weight in the curl position is working your traps as well…so it’s some extended work past the shrugs -every set. The first Cple weeks it was quite notable on both. …

The high bar work really just greases that groove and gets my whole lower body dynamically warmed up and stretched out- before my biggest work night of the week is really nice . Historically I’ve done my biggest lower body session of the week in friday so that I could recover over the weekend and not suffer thru a day at work in such condition… the change is quite dramatic and I feel really energized on this day now.

Monday 2-1-16

B.w-234

5s Week

1 min rests/ belted top set

SS SQUAT-tng. Pause last rep
B.wx10
145x10
Work
185x5
205x5
225x5 belted here
205x5
185x5
145x20 plus 20 pds chain-165

CHAINED BENCH - tng. Pause last rep
20 pds chain
50x10 70
140x10 160
Work
230x5 250
250x5. 270
270x5 290
320x8 340 slingshot set
270x5 290
140x20 160 spoto set

CHINS - get 30. 2 sec hold at top
X3
X3
X3
X3
X3
X3
X3
X3
X3
X3

Laying leg raises
X16
X16 I do these after every Monday session but often forget to note it here…

Good day. Got a nice long dynamic warmup as I was a bit stiff from doing nothing all weekend. It’s my daughters 4th bday and my oldest 2 had a snowday as well.

SS squat moved well. All beltless minus top set. Threw in a chained finisher for fun. This day was quite easy… so my strength levels are climbing on this. …

Chained bench - a bit fatigued from already squattin… but all moved well. The final set at 270 was challenging so goal met. Then just an explosive spoto finisher to get some pump.

Chins - got a nice 2 sec hold on top of each rep. Been a while since I did it that way. All these supersetted with bench. A bit harder on the sets where I had my belt on . Lol when you already weigh a ton it doesn’t take much. …

Wednesday 2-3-16

B.w-232

1 min rests/ belted top sets

5’s week

DEADLIFT -Deadstop
45x10. StiffLegged
135x10 paused
235x5 regular
Work
255x5
275x5
295x5 belted here
255x5
45x20 StiffLegged

PENDLAY ROWS - deadstop .Explosive
145x8
165x8
195x8
195x8
195x12

CLOSEGRIP CHAINED BENCH- 20 PDS chain
45x10 65 paused
135x10 155 paused
Work
205x5 225 tng. Pause last rep—>
225x5. 245
245x5 265
225x5. 245
205x5. 225
135x20 155 spoto set

Good day.

Deads felt a bit heavy today. .but moved o.k. back was just stiff. Got a nice dynamic warmup and hit all my sets.

Pendlays serve as some speed work after as I use same setup as deads and bench grip. Every rep of every set is explosive as possible.

Chained closegrip went well. Just had to stretch out a leg cramp or two between sets. Price I pay by doing these last. Strength was there and was a bit easy. Just hit the reps tho. .as that’s the plan this cycle. .

Friday 2-5-16

B.w-230

ACCESSORY DAY

SUPERSETTED

AB Wheels
X10 tng
X10 tng
X8 paused
X8. Paused

Highbar Technique Work
45x10 tng
45x10 tng
45x8. Paused
135x8 paused
45x20 tng

SUPERSETTED

Shrugs - tng. Hold last rep 3sec
145x8
215x8
235x8
235x8
235 X8
145x20

E.z bar curls
45x20 tng
95x12 paused
95x10. Paused
95x8. Paused
45x30 tng

Good day. Solid work

Monday 2-8-16

B.w-236. Drank . ate food. Super bowl. Suprised I wasn’t heavier.

8/5/3 week. Amap on 3 set

SSB SQUAT- tng
B.wx8
60x8
150x8
Work
180x8
210x5
240x6 belted. P.r
150x15

CHAINED BENCH- tng. 20 pds chain
45x12 65
135x12 155
Work
225x8. 245
255x5. 275
285x6 305
335x6. 355 slingshot set
225x12 245 spoto set

CHINS - tng
X5
X5
X5
X5
X3
X3
X3
X3
X3
X3

Good day. I feel like a bloated cow after this weekend.

Decently strong though. Last cycle on this week I did a 3x3 with the top set. This cycle it was an amrap on the top set with the minimum being 3… I got 6 on each without a true grinder.

Wednesday 2-8-16

B.w-234. Still high.

8/5/3 week. Amrap the 3 set

DEADLIFT - Off a plate*. Deadstop . Explosive.
45x8
135x8
225x8
245x8 belted.work starts here.
275x5
No deficit
315x6 top amrap set
225x12

PENDLAY ROWS -deadstop .explosive.benchgrip
145x8
165x8
195x8
215x8 top set
145x16

CLOSEGRIP CHAINED BENCH - 20 pds chain
Full paused
45x8. 65
135x8 155
205x8 225 work sets—>
235x5. 255
Tng
265x6. 285 amrap top set
315x6 325 slingshot
135x20 155

Great day. 1st time ive pushed really on deads since being 100%…

It’s 8/5/3 week. Taking the 3 set for an AMRAP set. this set is a rep short of failure. … still decent form

Also introduced some intensity for the first time-
On deads I used a deficit for the first time in a while
On closegrip bench I used a pause for the 1st time in a while. Both untill top sets where I removed those increases in intensity.

Deads were done explosive as possible from a plate. I felt strong and fast right thru the 275 set and even thru the 1st half of the 315 set…

Chained closegrip was much of the same. Full pauses and moved well. Top set set got heavy after 3…

Rows moved o.k not as well as deads. I do them after deads and today was quite fatigued. Some better weight difference in sets was miscalculated as well. Set before top set was too heavy to be optimal. Mistake noted.

My top chained closegrip set . Hadn’t video ed in a while…

Friday 2-12-16

B.w-234

1 min rests/ no belt

ACESSORY DAY

SUPERSETTED

HIGHBAR SQUAT - THIS sessions for you Lorez! **
Squat shoes /no belt
45x10 tng
45x10 paused
135x10 paused
225x5 paused
135x20 tng

AB WHEELS
x10 tng
X8 paused
X8 paused
X8 paused

SUPERSETTED

SHRUGS
135X8
225X8
245X8
275X8
245X8
225X8 all tng n hold last rep 3 sec

E.Z BAR CURLS
85x10 paused
105x6 tng
105x6 tng
105x6 tng
45x20 paused

** haven’t highbar squatted since before mid last summer? Just been doin some technique work for previously stated reasons. Been wanting to test it out- today was that day. No belt and full paused 225X5 full atg olympic squat . Not a bad base given the time line

I’m surprised how much your bench bounced around. Like, the actual bench itself.

Nice work with the squats. How do they feel after having done the SSB work? Much easier?

Ya. I’ve noticed lately myself on heavier re racks. It’s a Marcy Bench , their Monster series. It’s 4 walled , empty tubing. I may re check the bolts for tightness and check back…

one thing I’ve always noticed- it’s basically a squat rack as seen and the bench attaches to it via center bolts on a cross member. The attachment point is fairly weak …yett the main point for support of forward or backward accesive movement.!

So in hindsight it will always freely move a few inches either way… but be very hard to tip over either way…

Well . To assess fully may be un fair. Just not doing the movement makes it semi akward again…

However after the first rep (225) all fear and worst possible situations faded… I was beltless, highbar,paused n atg - all the worst scenarios.

Each rep got better confidence wise. Only rep 4 n 5 did I feel at my breaking point any true stress. But it was an instant correction and never in doubt.

As far as SSB carryover- I’d never think I could go this long not highbar squatting and complete the given set. But I did. I’ve only been SSB squatting. Same OLY shoes. Same stance. So credit should be given.

With the ssb bar - to me since I already had been highbar squatting- it very close. But yet worth say a 20 pound heavier feel vs. Straight highbar??
Much like deadlifting with my thicker n stiffer bar feels 10-20 pounds heavier than deadlifting the same weight with my thinner bar…

Monday 2-15-16

B.w- 236

8s week- FSL

SSB SQUAT- tng pause last rep only
B.wx8
B.wx8 split squat
55x8
145x8
165x8
Work
175x8
195x8
215x8 top set. Belted here only
175x8 FSL
145x16

CHAINED BENCH- tng. Pause last rep only
20 pds chain - lockout noted
45x8. 65
135x8 155
Work
225x8 245
245x8 265
265x8 285 top set
315x8 335 slingshot set
225x8 245 FSL set
135x16 155 paused spoto set

CHINUPS - 12 sets of 3- all from a deadhang

This is the last 3 weeks cycle before I’ll make some changes. It will complete 9 weeks total of 8/5/3.

WEDNESDAY 2-17-16

B.w- 232.

8s week -FSL

changed things up a bit. Been off work for 10 days and returned yesterday. … between Mondays big session of 8s and returning to my physical job - I was not recovered . Mostly my low back…but also my quads and upper back as well. Decided to mix up and trade days…moving today’s deads and rows to friday and doing Fridays acessories along with my closegrip bench-today.

CHAINED CLOSEGRIP BENCH- tng

20 pds chain - lockout noted
45x8. 65
135x8 155
205x8. 225
225x8 245
245x8 265
295x5 315 slingshot set
205x8 225 FSL
135x16 155 paused spoto set

BARBELL SHRUGS-TNG . Hold last rep 3secs
135 x 8
225 x 8
225 x 8
225 x 8
225 x 8
225x16

AB WHEELS
X12 tng
X12 tng
X8 paused
X8 paused

BARBELL CURL- finger on the smooth
45x20 paused
65x12 tng
65x12 tng
65x12 tng

HIGHBAR TECHNIQUE WORK
45x12 tng
45x12 tng
45x8 paused
135x8 paused

That’s it that’s it!! Technique work really loosened up my whole lower body and got the blood flowing!! Should aid in recovery very much

Closegrip bench- this is def my max for sets of 8. Barely got the top set… also on slingshot sets I can usually match the reps @50 pounds over and today I barely got 5 . So reps wise def maxed weight here.