T Nation

The Barbedwired Method


#981

Got my modified Cube method done.

If anyone’s familiar with it they’d know that it gives you ranges fir the most part and only some exact sets… so it will say 2-3 sets of 8-12 and give you a weight. It also hits each day in 3 diff ways.

Example.

Deadlifts day

  1. Deadlift 2-3 sets of 8
  2. Block pulls 2x6
  3. deficits 2-3 sets of 8-12.

I’m doing all the volume. .which would be a ton in one day as recomended! By taking the 3rd variation away and putting it after squats on squat day. And in turn putting the 3rd variation of squats after deads. Which in this case is ssb squats. The optional 4th day will be used as My 2nd pressing day where I’ll take the 3rd variation from bench day and do it. Followed up by some heavier Slingshot work. Perfect !

By doing what I’ve done it also addresses the frequency issue that has been pointed out in the past.

It’s also 3 - 3 week blocks. Now, I’ve laid out the 1st 2 blocks and with the addition of the 4th day it is now 8 weeks just for those 2 blocks. The last block is a peak… and since I don’t compete I’ll Pry skip it and just start over with the first 2 blocks and new training maxes.


#982

Thursday 6-9-16

Last session of my 5x5 . Then 3 days of and I start the modified Cube Method on Monday.

B w-227. Got a meal in last night I normally would not have …then some good sleep. All in thought of this session.

5x5

CLOSEGRIP BENCH -tng
65x10
155x10
245x5
Work
265x5
265x5
265x5
265x5
265x8 !

SPOTO BENCH -paused within 1" of chest
245x8
155x20 !

Chins
Explosive
X3
X3
X3
Deadhang
X5
X5
X5
X5
X5

Abwheels
X12 tng
X12 tng
X8 paused

Great day. 265 fir 8 on my last set of 5x5 on my heaviest week is def. A sign my bench has went up!!
Which the whole 5x5 is def. A p.r as was my last reg. Bench session of 285 for a paused 5x5.

The spoto work was just to get a feel again as Cube method has me doing them.


#983

Speaking of volume…


#984

I been aiming for it… beltless 5x5 stuff with lighter sets after !! 6 weeks straight. Now time to hit some intensity!


#985

3 days off with no barbells on my body. I feel good. Plan on getting a nice stretch and some dynamic work in tonight. Then a swim in the pool before bed.

The 100 days of summer begins. My kids are outta school now and my work is busy as ever.


#986

Monday 6-13-16

B w- 230

CUBE METHOD

HEAVY DEADS

FROM FLOOR-5x2
55x. 8 stifflegged
145x8
145x8
235x3
255x3
295x3
Work - belt n chalk
305x2
305x2
305x2
305x2
305x2

4" blocks
325x3
325x3

SSB SQUATS- tng 2x5
65x. 10
155x10
174x10
Work
205x6
205x6

Done.

1st time pulling anything heavy in almost 2 months. Everything moved o.k . Belt felt fantastic. Ssb felt light and I got an extra rep on each set.

May pull some things ahead as I have family coming to stay for a wedding this weekend.


#987

Tuesday 6-14-16

B.w-227

CUBE METHOD

BENCH REPS

PAUSED BENCH
70x8
160x8
Work
250x8
250x8
250x8 long 2 sec pause last rep on each set

CLOSEGRIP -tng.
260x6
260x6

AB WHEEL -tng
X8
X8
X10

Barbell curls
45x12 tng
Paused
65x16 reg grip
65x14 closegrip
65x20 widegrip

Great day. Bench moved well. Closegrip I barely got rep 6 on each. But this is lily’s method of overloading the movement after fatigued… so goal met…

My son’s home now cus school out and he matched me on ab wheels n curls ( less weight lol)


#988

6-16-16

B.w-227

CUBE METHOD

EXPLOSIVE SQUAT

Highbar squat - tng
B.wx10
45x10
135x5
Work - explosive
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Paused squat
165x8 2 sec. Long pauses
165x8 1sec pause. Hands out at the collars

Deficit rows- off a plate. Deadlift stance n grip. Deadstop every rep. Explosive row
165x6
185x6
185x6
185x6
165x6

Explosive day here. Very very light. I just got as tight and strict as possible on every rep and exploded through


#989

Monday 6-20-16

Nice 3 days off. Had family up from outta state for a couple days then my wife’s little sisters wedding then a father’s day BBQ at my pool. All 3 days sunny n beautiful. I’m getting tan as ever !!

Had my son lift with me since school is out. He’s 13.

CUBE METHOD

This is the optionaL 4th day I’m using as my bench acessory.

SPOTO PRESS -full pause within 1" of chest
45x10
135x10
Work
225x10
225x10
225x10

SLINGSHOT
275x10 full comp pause
275x12 explosive tng

CHINS
hang
X1
X1
X1
X3
Work-1 sec hold at top
X8
X5
X5

My son counted all pauses before I’d go on all benches and chins. So they were true n strict.


#990

6-22-16

CUBE METHOD

Deadlift- from floor . Dead stop
55x10
145x8
235x5
Work
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3

4"blocks pulls
275x6
275x6

SSB SQUATS - TNG
75x8
165x8
Work
215x8
215x8

Good. Day had both my oldest in there doing some deads on the other bar. My oldest boy is 13 and daughter is 11. She’s apparently a natural deadlifter! The both worked up to 155 for a single ! Impressive but then my daughter did 135x5 as a back off and my son only got 2 ! Her reps are smooth and easy looking - 1st time deadlifting ever ! My son’s leverages are akward as his knees are in the way and looks like he’s squatting it while rounding upper back like a cat ! Lol.


#991

Friday 6-24-16

CUBE METHOD

PAUSED BENCH
45x20
135x10
225x5
Work - my son counted the pause out
275x2
275x2
275x2
275x2
275x2
275x2 extra

CLOSEGRIP -tng
295x3
295x3
225x12 extra

ABWHEELS -tng
X10
X10
X25 yup bet my son I could do 20

Barbell curls -tng
45x8
65x8
Work
85x8
85x8
85x8

Had my boy count my paused reps n spot. He also banged out everything with me.


#992

Monday 6-27-16

CUBE METHOD

HIGHBAR SQUAT
warmup
B.wx8 tng
65x8 tng
135x8 tng
185x8 full pause
Work - all tng
205x8
205x8
205x8
45x20

DEFICIT ROWS-deadstop. Deadlift stance off a plate.
135x8
175x8
175x8
175x8
175x8

Short n sweet. Back was stiff from the weekend. But warmed up.

Last week of work before my July 4th vacation !


#993

Wednesday 6-29-16

B.w-226

CUBE METHOD
Optional 4th day

SPOTO BENCH
Warmup
55x12 tng
145x12 tng
Work- full pause within 1 " of chest
145x6
235x6
255x6
255x6

SLINGSHOT
305x8 full comp pause
305x12 tng

CHINS
Explosive tng
X3
X3
X3
Full deadhang
X8
X5
X5
X3

Felt good despite this week being a head ringer at work. 12 plus hour nights. Hoping to get enough rest to Deadlift friday… then I’m on vacation !


#994

FRIDAY 7-1-16

B.w-225. Long work hours n losing weight.

CUBE METHOD

DEADLIFT- deadstop
45x8
135x8
225x8
275x8

4" Block pulls - add belt
295x8
315x8 straps.

SSB SQUATS -tng
65x6
155x6
175x3
Add belt
205x3
225x3
245x3

Wow great session. 2 days ago I doubted I’d even do this session. And I never miss. … long hours at work and left side of my back was tight as shit . Lots of stretching and some hotshowers/cool pool swims helped alot. I woke feeling good and got a great dynamic warmup in. Last day before vacation !


#995

Sunday 7-3-16

On vacation. Celebrated 10 years if marriage Saturday night…will be 14 total this December. Got some stuff planned this week so pullin ahead to make room

CUBE METHOD

PAUSED BENCH
45x12
135x6
Work
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3 all on the minute

CLOSEGRIP BENCH - TNG
245x8
245x8
245x8

E.z bar curls
85x8 paused
Tng
105x8
105x6
105x6

AB Wheels
X5 Tng
Paused
X5
X5
X5
X5
X5

Good day. Arms n chest got a nice pump. Was twitchy after.

A couple games of basketball n then in the pool after!


#996

TUESDAY 7-5-16

Still pullin ahead days. Pretty beat down from being in the sun n canoeing all day yesterday. I did get hydrated and stretch out before bed though…

CUBE METHOD

HIGHBAR SQUAT-TNG
B.wx12
45x10
135x8
185x6
205x4
225x2
Work - add belt
225x2
225x2
225x2
225x2
225x2
225x2 extra set.

Paused -full atg 2 ct
205x6
205x6
205x6

DEFICIT ROWS -exact setup as deadlift. Off a plate. Deadstop.
155x10
175x10
175x10
175x10
155x10

Man I was sore as shit from Sundays bench session. Chest and front delts fried! Felt beat down today but got it in. Couple working sets in I did start feeling better.


#997

Thursday 7-7-16

Optional 4th day

CUBE METHOD

Spoto Bench - pause within 1" of chest

45x10
135x10
205x10
205x10
205x10

SLINGSHOT - PAUSED
255x10 feet up
255x12 feet down

Chins
2sec hang
X2
X2
X2
Tng
X8
X6
X5
X3


#998

Not part of the Cube. Randomly tested my incline bench today. Haven’t inclined since…last fall? Or summer??

Incline bench

Full pause
45x10
45x10
135x10
185x1
205x1
225x1
250x1
275x1 woo hoo for maintaining this…

Tng
250x6 boom!
225x12


#999

MONDAY 7-11-16

Back to work…

CUBE METHOD

DEADLIFT- from floor. Deadstop
55x6
145x6
145x6
235x2
255x2
285x2
Work - add belt
325x2
325x2
325x2
4"blocks
345x2
345x2
345x2

325x3 From floor
235x6 from floor stifflegged

Took 5 mins here. It’s hot n humid as shit…

SSB -tng
B.wx10
65x10
155x10
Work - add belt
175x5
205x5
225x5

Done. Good day really. Felt bloated coming off vacation. But that’s it


#1000

Wednesday 7-13-16

It’s hot as shit here. Like 93 degrees and full humidity. Thermometer on my cement read 108. Worked 10 hours last night in it and def . Sapped some strength. I did get some rest and was well hydrated. Still took its toll… lost 6 pounds between going to work yesterday and now…

CUBE METHOD

Paused Bench
45x8
135x8
225x8
Work - belt n chalk
275x8
275x8 last rep slowww…
275x8 grinded last rep for 3 plus secs… blown

Which screwed me on this… ( planned was 295 for a 2x3)…

Closegrip -tng
275x3 last rep barely
295x6 slingshot
295x6 slingshot

AB Wheels- paused
X6
X6
X6
X6

E.z bar curls
Paused
45x12
Tng
85x20 yup
85x16
85x12

A lot of volume really. Considering the heat sap maybe I should have done just a long paused set of 8 then moved right on to hit my closegrip… o well…of the 3x8 only the last rep on the last 2 sets sucked. . So 22 good reps… I’ll take it…