T Nation

The Barbedwired Method


#941

Monday 4-4-16

2 min rest / belted top sets

5/3/1 FSL

531 day

DEADS-deadstop. OLY shoes
45x10. StiffLegged
135x5 reg
135x5
225x5
225x5
Work - belt n chalk
265x5
295x3
335x3 *
265x8 FSL .
265x5 2sec pause 2in. Off the floor
225x5 stifflegged

SSB FRONT SQUAT-TNG
55x 8
145x8
165x8
215x5 ** p.r

ABWHEELS -tng
X10
X10
X12

  • 335x3 went well. Nothin special. All back off work felt light after…

** front squats are my accesory on this day and just hitting a progressive 3x8 is the plan and then one heavy set after. 215x5 is a p.r… lol


#942

Wednesday 4-6-16

2 min rests/ belted top sets

5/3/1 FSL

531 day

BENCH - paused
45x. 20
135x10
225x5
Work - add chalk n belt.
250x5
275x3
305x3 * top set
355x3 Slingshot
375x1 Slingshot
250x12 * def. A paused p.r
225x8 spoto

INVERTED ROWS - ON bench. Bench grip
Deadhang
X20
X15
X15
Hard hold at top
X8

BARBELL CURLS -pinky on smoothe
Paused
45x12
65x8
85x6
Tng
65x16

  • 305 for a paused 3 is respectful for now. 315 x3 is the next goal. Then i paused 355 X3 n 375x1 in the slingshot. 250x12 paused is a nice looking p.r. spoto set was a full pause just off chest and grip moved in 2 finger widths.

#943

Friday 4-9-16

5/3/1 FSL

531 day

SSB SQUAT - tng
B.wx10
55x10
145x10
165x5
Work- belt up
215x5
235x3
265x3 *p.r
215x8 FSL
145x8 paused

STIFFLEGGED DEADS- deadstop
45x10
135x10
225x5 add belt
245x5
265x5 **p.r
225x5
135x5
45x5

Skipped shrugs as my neck is a bit stiff n crampy…


#944

Friday 4-9-16

5/3/1 FSL

531 day

SSB SQUAT - tng
B.wx10
55x10
145x10
165x5
Work- belt up
215x5
235x3
265x3 *p.r
215x8 FSL
145x8 paused

STIFFLEGGED DEADS- deadstop
45x10
135x10
225x5 add belt
245x5
265x5 **p.r
225x5
135x5
45x5

Skipped shrugs as my neck is a bit stiff n crampy…


#945

That ended my 4 week run on 5/3/1. Have not decided what’s next. …

I could deload. Or start another run.

As of now I’m gonna do at least one week… maybe 2 of some free Lance stuff. No plan. .just walk in and lift. Should be a nice game changer before getting into more planned training and starting summer. …


#946

Gonna take the time and see how barbell squats feel again. This time adding weight.

High bar with Olympic shoes. Atg, paused atg and to legal parallel using a box. …

May even see how sumo deads feel…


#947

Monday 4-11-16

Free Lance day

Highbar squat paused- no belt
Atg
45x10
135x8
205x5
225x3
135x10
To parellel *
225x3
245x3

Paused Dead bench- feet up. No belt.
45x10
135x8
225x5
245x3
275x1 **
Feet down. Tng
295x3
315x10 slingshot

Chins -deadhang
X1
X2
X3
X4
X5
X5
X5

  • parellel is what would legally be a squat. At 13" I am parellel and it’s close to whether it would count or not. Most would say yes here. So I have a crate that is 12" and that def. Is below parallel that I squat too. So when I say Parellel - it is to that crate as a tng. It is not a box squat where any load is put on it.

** dead bench went well considering I never do it. 275 is a nice start… I may have had 295 with a spotter. Going to my reg bench after felt crazy. I was tired from already squatting and apparently dead benching us very fatiguing… plus a diff groove. The 295 tng set was akward and very heavy as I fought the wrong groove. 315 I got setup better and it showed


#948

Wednesday 4-13-16

Free Lance day

SUMO DEADLIFT-deadstop. No belt
135x6
135x6
135x6
225x6
225x6
245x3
275x3
295x1
295x1
295x1 singles done 10 sec apart

CONVENTIONAL DEADLIFT -deadstop. No belt
295x3
275x6
225x8

SSB PAUSE SQUATS - NO belt
55x6
145x6
165x6
195x3
215x1
145x12

CORE
Laying toe touches x15
Laying knees to chest x20
Plank. x90 seconds

Fun day. Sumo is very akward. Moved well till 295. Then it sucked. 3 singles 10 sec apart…


#949

Friday 4-15-16

Free Lance day

CLOSEGRIP BENCH - full pause
45x8
135x8
225x8
245x5
275x3
295x1 long pause

REG BENCH - TNG
295x3
275x5
245x12

INVERTED ROWS - ON bench. bench grip
Hard hold at top
X12
X10
X8
Closegrip tng
X12

BARBELL CURLS -full pause
45x12
65x10
65x8
Tng
45x16

AB WHEELS
X10 tng
X10 tng
X8 paused
X8 paused


#950

What a nice week. To just walk in and do something. The only things I had in mind was no belt and utilize pauses and diff. Variations.

I’m still in the midst of deciding what to do next programming wise… so next week I’ll basically free Lance again… maybe some volume though whereas this week trended toward something heavy w.o a belt. But after I will get on a plan. Just a nice way to deload… mentally as well !

Part of me wants to do a 5X5 or 10x3 run before getting on something longer term. .


#951

Back on my regular shift thisweek. Gosh do I prefer that 3rd shift tho! Someday…

Still no program in place as stated. This week I’d like to hit a little bit of everything again. Some variations and pauses. This week will be based on CTS Built For Bad scheme. 5/4/3/2/1 with 1 min timed rests. Percent 80/82.5//85/90/95. No circuits. Then add a back off set at the 80 percent again.


#952

Monday 4-18-16

BUILT FOR BAD programming. No circuits.

1-2 min rests

HIGHBAR SQUAT - NO belt
Full pause
45x10
135x5
205x5
Tng-B4B
215x5
225x4
235x3
245x2
255x1
215x5-back off set

BENCH -tng
Dead bench - feet up
45x0
135x10
225x5
250x5
Feet down -B4B
280x5
290x4
300x3
315x2
335x1
280x6-back off set - paused

CHINS
X5 1sec hang
X4 2 sec hang
X3 3 sec hang
X2 4 sec hang
X1 5 sec hang
X5 Tng back off set

Fun day.

On high bar things felt heavy early…but got better as it went on. I played it safe here as I guessed at a training max. My top set called for 260 ish. I went 255 and honestly had it for a triple if needed. Feels good to squat again with bar on my back.

Bench moved well.


#953

Wednesday 4-20-16

BUILT FOR BAD PROGRAMMING -no circuits

2 min rests on working sets

DEADLIFT -no belt. Deadstop

Deficit -off 2 stacked 45s
45x10
135x5
135x5
225x5
225x5
245x5
From floor - no belt . B4B
265x5
275x4
285x3
305x2
325x1
45x10

PAUSED CLOSEGRIP
45x10
135x5
225x5
B4B
250x5
260x4
270x3
290x2
300x2
Feet up
225x6
225x6 spoto. Both sets paused as well.
45x20

Smoked my back pretty good on deads. Haven’t done deficits in a while. … 2 plates tall was quite a bit and so was the volume for only a warmup. Bit of a mistake as the last 2 working sets were quite hard. … oops. Since my back was fried I skipped paused SSB SQUATS and did closegrip bench instead. …

Closegrip- though it was last minute…I felt strong here. No belt and full pauses. I even got my top single for a double… nice


#954

Friday 4-22-16

Yep. My back was smoked after Wednesdays deads. A big deficit was a bit much after not doing them for a while !!

ACESSORY DAY

SSB PAUSED SQUATS -no belt

6 count pause
55x5
145x3
165x1
195x1
215x1

1 count pause
195x5 def. P.r by default
145x10

Barbell curls - finger on smooth
Full pause
45x10
45x10
65x10
85x10
Tng explosive
65x15
45x20

Inverted rows -bench grip
Tng
X15
X12
X12
Hard hold at top
X8

AB wheels
X8 spoto pause
X10 Paused
X12 tng

I’ve decided on doing a Russian 5x5 for my next run. Next week I’m doing an introductory week to it … 5 sets of 5 based on speed …then I’ll get into the program…

It’s Pavels 5x5…


#955

Pavels 5x5

Pick a true max.

Start at a percent and progress week to week. Not day to day.

He advocates continuing with the same weight after you miss reps…untill you do hit the 5x5 …then progress the weight and repeat the process. I think this differs from most 5x5s where at this point you’d reset back a bit…here he has you pressing forward.

T0 work with that he also has you on a minimilistic schedule with longer rest periods between sets. He really wants you to do one compound lift with adequate rest periods for the 5x5…stretch out after and be done.

He wants a heavy and light bench and squat day each week and just the one heavy deadlift day.

5x5s can fizzle out quickly. His minimalist approach and longer rest try to adress that a bit…but it won’t be forever. He does advocate some resets but only after you push…

I will be manipulating that as well. I am going to start light, as always recommend but I’m also starting with the most raw variation and will add them back as peaks are hit

Example. I’ll be highbar squatting

  1. I’ll start by doing unbelted paused reps. Once that is maximized I’ll move on to unbelted tng…once that’s maximized I’ll go to belted tng. So 3 phases that really keep progress longer term

  2. Conventional deads- unbelted paused deads/unbelted deads/belted deads

  3. Reg bench- paused chain bench/paused bench/tng bench

It would be nice to all 3 and have them peak n valley at the same time…but that’s not Pry what will happen. At some point I’ll have to advance one or the other and stay course of others

I picked his 3 day option.

MONDAY -squats. In my case highbar

WEDNESDAY - bench. And light squats after

FRIDAY-deads. Conventional. And light bench after.

First glance - shows there’s is no upper body pulls at all. And no core or bicep work. Past what your getting from compound 5x5 sessions. I absolutely think I should add pulls. Weighted chins for sure and Pry the inverted row. Barbell rows would just be too much on the back…


#956

Monday 4-25-16

5x5 begins

Pavels 3 day 5x5

MONDAY- heavy squat 5x5

WEDNESDAY - heavy bench 5x5, light squat 3x5

FRIDAY- heavy dead 5x5, light bench 3x5

Here we go… 5x5@60percent starts it…

High bar beltless pause squat
B.wx5
45x5
135x5
155x5
Work
185x5
185x5
185x5
185x5 best set
185x8 *

Stretch everything used to squat out for 5-10 mins.

Done.

Obviously a minimilistic approach. Pulls will be added in the upcoming weeks…Chins n inverted rows.

I got a huge dynamic warmup in and plenty of warmup sets. But the first Cple working sets felt akward for sure…still trying to get that exact groove as I haven’t highbar squatted in a program in nearly a year… so I’m literally finding the groove, building strength at the movement and the pain of callussing my back where the bar rides. .all at once. Very newbish. … anyways… my system woke up by set 4 and I was clanging the weights at the top with some pop… so that was inspiring. Because even at this pathetic weight the first sets did not…

Onward.


#957

Well not squatting highbar for near 10 months really shows. The first few sets yesterday I was really searching for that groove… Tho I must say by the 4th set the power at least started to wake up as stated. The 2nd reality is that I’m quite sore today mostly my quads and groin area…but some low back and hamstring as well. My light squat day is tommorow which in the moment seems terrible. But after another nights rest and the fact it is very light I bet it will be fine. Which btw for my light squat day I’ll be doing paused SSB for 3x5. Which is part of the long term plan more so than now benefit wise…


#958

Wednesday 4-27-16

Did everything I knew to help with the soreness n stiffness before,during and after work. Woke today to all that paying off… I felt 98 % better…

5x5 @60%

PAUSED CHAIN BENCH -20 pds chain
45 x10. 65
135x5. 155
Work
225x5 245
225x5. 245
225x5. 245
225x5. 245
225x10 245

315x5. 335 Slingshot set

LIGHT SQUATS

Paused SSB-3x5
55x5
55x5
Work
145x5
145x5
145x5

Done.

Bench was light n fast. Got 10 on my last set. Did a slingshot set after.

Ssb paused is what I’m doing for my light squat day. 1st Cple sets were slow getting down there lol… but form was perfect and I felt really strong coming up…


#959

I turn 36 today. Yay


#960

Friday 4-29-16

5x5@60%

PAUSED DEADLIFT- deficit off a plate. No belt. Doh. Full pause a Cple inches off the floor.
45x8
135x5
135x5
Work
225x5
225x5
225x5
225x5
225x5
135x5
45x8

Light bench 3x5

PAUSED CLOSEGRIP
45x20
135x10
Work
225x5
225x5
225x10
135x22 tng