T Nation

The Barbedwired Method


#1021

Wednesday 8-17-16

B.w-222… considering I was 236 monday morning … lol…

Deload continues.

I literally had barbell row to near max and deadlift 225 x 10 scribbled down for today. …that’s it …

Highbar paused squat-3 sec full pause
45x10
135x3
135x3
135x3
225x1
225x1
225x1 every set done as 10 sec rest pause

BARBELL ROWS -deadlift stance. Bench grip. Pendlay style
135x8
185x5
205x3
225x3

PAUSED DEADLIFT - FULL 1 sec pause 2" off the floor.
135x5
205x5
255x5

DEADLIFT-DEADSTOP
225x10
135x10 stifflegged

SSB SQUAT- tng to parellel
55x10
145x10

Done.

Did some rehab on my left bicep after. Some stretching and then a couple sets of Curls with just the bar. Full pause n stretch at the bottom of every rep. Couple different grips.

It is a notch better today… however this assessment will be more accurate after my shift at work tonight…


#1022

Thursday 8-18-16

B.w -226

Doing Fridays session today. .to give myself 3 days off to end my deload. Begin a new run monday… THE BARBEDWIRED METHOD. hah.

left bicep getting much better. Much stretching day and night. Some heat treatment before bed. Some high rep curls with just the bar every other day. cut chinups out from today as well.

DEADBENCH- my version is on my bench. Feet up. Normal grip.
Today I added my chains ( 20 pds) and paused every rep.
45x20 65
135x15 155
225x6. 245
275x6. 295 Slingshot set
45x20. 65

AB WHEELS
X12 tng
X12 paused

Weighed my chains that I claim are 20 pds. Came out to 21.5. Good enough.


#1023

Monday 8-21-16

B w-229

Day 1 - Barbedwired Method

Made some final tweaks last night.

On Bench-

After reps day overload tng closegrip by 10 pounds over the working weightfor the day on paused bench.
After heavy day hit tng volume closegrip @80% of the days top paused bench weight

PAUSED BENCH - Reps day
65x8
155x8
Work
245x8
245x8
245x8

CLOSEGRIP - OVERLOAD
255x5
255x3 these fatigues reps are hard !

SSB FRONT SQUAT - HEAVY day. Tng
70x10
160x8
180x6
Work - add belt. All out set
210x10 p.r
Rest 10 sec
210x5*

Pullups- deadhang
X3
X3
X3
X3
X3
X3
X3

  • my frt sqt days will alternate weekly between one all out heavy set (rests pause if desired) one week and beltless long pauses the next. My rest pause portion after the all out set will be done as a ssb back squat due to the extreme strain from the front rack position of a frt sqt. It’s just safer for my neck upper back and girdle area and… I’m doing all out sets w.o a squat rack. … so yeah…

#1024

Wednesday 8-24-15

B.w-226

DEADLIFT-Deadstop.
45x10
135x10
225x5
255x1
285x1
305x1
Work - add belt n mixed grip. 1 min rest
325x1
325x1
325x1
325x1
325x1

4"block pulls
345x5
345x3
325x3

Highbar paused squats - hands on collars.
3 sec
45x3
135x3
155x3
155x3
155x3
7 sec
135x3
45x3

Deads moved well. Worked up to 305 beltless. My program focuses off heavy singles @85% and higher. So 5 singles followed by overloading with block pulls amrap.

The high bar pause squats work as greasing the groove on a week that I dont back squat heavy. Also I’m doing beltless long pauses. Literally flexing my core as hard as posiible and my legs out for the entire length oh the pause 3-7 seconds… this also loosens up my posterior chain and gets some blood flow to it right after heavy deads…

My program is based around me but off from most basic principles that apply to most programs. These pauses after deads are one hidden gem in my program that truly loosen up my back are life savers … since I work long hours typically afterward…

I’ll talk a bit as thus program goes on to give some of my thoughts and reasons on things…


#1025

Friday 8-25-16

B.w-224

DEADBENCH- featup. Paused
50x12
140x12
Work
230x2
230x2
230x2
230x2
230x2
280x6 slingshot
280x6 slingshot
140x12 2 sec pause

AB wheels- tng
X8
X8
X8

Chins- 2 sec hang and hold
X1
X1
X1
X1
X1

Neutral grip pullup -tng
X5
X5
X5

My bicep is healing nicely. Lots of stretching.
Just did a few singles today. Did my planned volume as neutral grip as I’m not ready to test it yett.


#1026

Well shit may hit the fan here. My work is re bidding all shifts…including start times. Gonna be hell n high water trying to get kids off too school and picked up. Expecially with my 4 year old in the mix. Start times been the same for 6 plus years and my wife got a job where her shifts accomodate my shift and the kids being picked up n dropped off between the two of us. We Pry have a 20 minute window that just makes it all work…

Not now.

Screwed.

May have to take oddball shift n days to make it all work. Def gonna screw with my lifting as well. May have to go minimalist. I have just enough time to finish this run before shit changes…

Ugh .


#1027

Shifts are up. Start times did change. So…change is coming. I been m-f for years now. The only way to get a 4-10 is to work saturdays…part of the deal. I may do just that. 52 more days off a year? And a raise for work in a flex shift?

One has sun/tues/we’d off
Other has sun/mon/Tues off

I want the 3 days off in a row…

Monday- 8-29-16

B.w-230

Paused Bench
60x10
150x10
240x5
Work
290x2
290x2
290x2
290x2
290x2

Closegrip-tng
260x8
260x8

Pullups - deadhang
X3
X3
X3
X3
X3
X3
X3
X3

Ssb front squat - full pause
55x10
55x10
145x12


#1028

Wednesday 8-31-16

B.w-225

Well back-to-back 12-hour nights had me pretty drained didn’t feel real strong today butt felt ok and got a good lift in.

SSB SQUAT - TO parellel
55x10
145x10
195x5
235x5 add belt here
255x8 max set
145x10 paused

BARBELL ROW- deadlift stance. Bench grip. Pendlay style.
135x10
185x8
185x8
185x8
135x10

That’s it.

Wanted 8-12 on my max set …but 8 is all had with the fatigue from work. Not bad.


#1029

Friday 9-2-16

B w-225

As the 12 plus hour shifts roll on… least it’s Friday. Went to bed 630 this mornin…up at 1130 to do this…

DEADBENCH-featup. Paused
55x8
145x8
195x8
195x8
195x8
245x8 slingshot

Chins- deadhang 2 sec hang n hold
X1
X1
X1 just getting it through the motion. No pain.

Neutral grip pullups - deadhang
X5
X5
X5

Abwheels -paused
X8
X8
X8

Hell week nears an end . Just hope I’m not forced to work saturday.


#1030

Monday 9-5-16

B.w-228

How good it feels to have 3 days off after hellweek.

Felt relatively good. Though my neck strain flared up a bit from who knows what… not an issue during the session though…

PAUSED BENCH
70x12
160x6
250x6
Work -belt n chalk
270x6
270x6
270x6 longer pauses here

CLOSEGRIP - Tng
280x3
280x3

SSB FRONT SQUAT -tng
60x12
150x8
200x6 add belt here
Work
220x8
Rest10sec
220x8 switch to back squat to complete restpause
140x8 paused no hands

Pullups - deadhang
X3
X3
X3
X3
X3
X3
X3
X3

Great fn day. For front rack safety reasons I do the rest pause portion finale as a back squat. …it’s the SSB either way so it’s very similar and instant.


#1031

Man tough day here. My dog died. Literally on labor day.

He’s a Male Rottweiler that woulda been 9 in December. No health issues up untill this day. Did everything right… no table scraps, did walks n runs. Lived a comfortable life in the house with us. Free range of the back yard, never chained.

Just randomly had a seaizure? 1st ever… then 5 mins later another…then 3 mins later another and then on the minute forever. … emergency vet visit to have him uthenized. At that point he hadn’t woke in an hour… heart pumping n breathing like a deep sleep. But no response …So we say seizure. … . But coulda been a stroke or brain anurism … well never know…

Goin to dig a big hole now… so fucking sad.


#1032

Wednesday 9-7-16

Been rough around here. That all happened the night before kids started school. By the time I got to bed alarm was goin off n the rush was on. Got everyone on time and came back to dig a grave on a 91 degree day that was humid as shit. Several times I felt I may pass out but didnt. Then it was off to work for 10 hours. Finally got some sleep last night after a cool dip in the pool and hydration. Woke to feeling alright finally…

DEADLIFT-DEADSTOP
65x12
155x6
245x6
265x3
295x3
Work -add belt n mix grip
335x1
335x1
335x1

4" Blocks
345x3
345x3

Highbar paused squat -no belt 3 sec hard hold
55x6
145x6
165x3
165x3
165x3

Good day here.


#1033

Friday 9-9-16

B.w-224

DEADBENCH -feet up. Paused
65x12
155x12
245x2
245x2
245x2
295x5 slingshot
295x5 slingshot
155x12

Chins-2 sec hang n hold
X1
X1
X1
X1
X1
X1

Neutral grip pullups - tng
X6
X6
X6

AB wheels - tng
X10
X10
X10

Decent day.


#1034

Monday 9-12-16

Paused Bench
60x12
150x12
240x2
260x2
290x2
310x2
310x2
310x2
360x2 slingshot

Closegrip-tng
290x3
260x8
240x5 Feetup dropset
150x10

SSB FRONT SQUAT-paused. Beltless
B.wx8
55x8
145x8
155x8

Pullups - deadhang
X3
X3
X3
X3
X3
X3
X3
X3


#1035

Wednesday 9-14-16

B.w-220. Year low…

Been working them long nights 11 - 12 hours and now getting up and taking kids to school so basically burning it at both ends

SSB SQUAT -tng to parellel
85x10
175x8
195x6
225x3 add belt
265x3
Rest10
265x3
175x5 2sec pause
175x5 2sec pause

BARBELL ROWS -deadlift stance. Benchgrip. Pendlay style
135x10
185x10
205x5
205x5
205x5
205x5
205x5

Well not a lot of energy today but my body felt ok I thought I would get 265 for about 6 but instead had to restpause 2 sets of 3 … on barbell rows I felt quite a bit better and did a 5x5 instead of my planned 3x5.

2 weeks left of this run…then I’m considering going 2 days a week. Full body to conserve time and energy. We now have 2 ppl hurt at work and this bear of a schedule may run through the new year.

Something like

Monday
Front squat/ bench

Wednesday
Deadlift/feet up paused bench


#1036

Friday 9-16-16

B.w-224

DEADBENCH -Feetup. Paused
45x12
135x12
225x6
225x6
225x6
275x6 slingshot
295x3 slingshot
225x6

Neutral grip pullups - deadhang
X6
X6
X6
X3

Abwheels -paused
X10
X10
X10

Suppersetted the pullups n Abwheels really felt it. Bench moved well…


#1037

Pullin some workouts ahead as these next 2 weeks of work will be long…

Sunday 9-18-16- this would be next Fridays session but I pulled it ahead so I’ll just have 2 left to fit in this week.

DEADBENCH- featup. Paused
55x12
145x12
235x2
255x2
255x2
305x2 slingshot
305x2 slingshot
235x6

Neutral grip Chins - tng
X8
X5

Abwheels - tng
X12
X8

Good day here…


#1038

Tuesday 9-20-16

B.w-227.

Been battling a strain in my neck for about 3 weeks it seems like just as it gets better I restrain it somehow the same right side typically into my trap

Sunday night it came out real bad again so I’ll be battling that this week as well with that said I cut my volume of it and just got done what I could which end up being the working sets I needed but nothing more

Paused bench
60x8
150x8
240x4
260x4
290x4* work set
340x4. Slingshot
240x8 longer pauses

Ssb front squat - tng
75x5
125x5
165x5
185x5
225x8 add belt. Work set
165x5 3sec pauses


#1039

Looks like you’re a much better bencher than you are anything else. I am the same, i think it is mostly because that it is what I trained most early on.
How much does the slingshot help? I have never tried one, they look awesome though.


#1040

Hey thanks for stopping in the conversation is definitely welcome here as far as my history it is all stated at the beginning of this log but long story short I didn’t start squatting and deadlifting until after I was 30 years old maybe 32 right now I am 36

Previous to that I had worked out 4 periods of my life and usually it was the typical bench curls and sit-ups although it was quite a hiatus before I started lifting again also I am built the bench with a longer torso and shorter arms which by the way made getting my deadlift to a decent number very difficult
The slingshot it’s definitely a cool tool it really gives help off the chest but the lockout becomes all you I have the yellow one which I found to be good for 50-60 pounds. Basically after my top set I’ll just add 25 to each side and I can usually match or slightly better my raw reps