T Nation

The Barbedwired Method


#1041

Yea, I started lifting around 20 and until about 24 I barely touched my legs or back, pretty much the same as yours, just started doing the other 2 main lifts a little earlier.

I am 28 now and have a similar build, I wouldn't say I am disproportionate but i'm tall (6'5.5") and don't have the longest arms. Deadlifts are definitely my weakness.

Cool to hear about the slingshot, my weakness is a few inches off my chest, thinking about getting a few boards and/or a slingshot.


#1042

9-22-16

DEADLIFT-DEADSTOP
55x12
145x6
235x3
255x3
285 X3
Add belt n mixed grip
305x1
325x1
345x3 top set.

4"blocks
345x1
365x1
395x1

Ssb paused squat- no belt. Long pause
55x10
145x8
165x6
185x6 top set. No handles


#1043

Monday 9-26-16

Last week of my hand made program. Next week I start my new schedule at work and will Pry be going to 2 days a week full body to make it all work. Sigh...

Paused bench
50x10
140x8
230x6
Doubles
250x2
280x2
300x2
320x2
370x2 slingshot

Closegrip-tng
280x5
250x8
230x8

Ssb front squat-paused. No belt
55x8
145x5
165x5
165x5
165x5


#1044

hey brother sorry to here about your dog, can't imagine what that was like with kids and what not, weird the way it sounds like it happened too.
Funny how over these past few years our bench number's stay so close, when I go through some shit and my lifts bottom out for awhile I drop by here and your having same problems, I'm just on a good stretch right now, and number's are going up for first time in a while, looks like thats happening around here as well. Good stuff !
Jan. used to be busy time in the gym biz, but now with soccer moms making up large part of my membership, Sept. ends up being my crazzy time, anyway had a few to drop by, and read a couple months back on your log, smashing yopur head against the wall as always ; ) stay strong Later !


#1045

Thanks man. Yeah it was a big deal. Big loss.

With me ... my ups and downs are effected by the fact that I have a manual labor job. Very physical. 10-12 hr days. Little sleep between that n getting kids to school. It's a a nightmare at times. Most ppl would quit lifting honestly. ...


#1046

Wednesday 9-28-16

Ssb squat -tng
55x10
145x8
235x5
Add belt
255x3
275x3 p.r Pry had 5 if I had a squat rack. ..

Full pauses
275x1 p.r
255x3 p.r
235x5

Barbell rows- deadlift stance. Bench grip. .pendlay
135x12
205x6
Add belt
225x3
225x3
225x3
225x3
225x3 p r as a 5x3
225x6 tng

Deadbench- feetup. Paused
60x10
150x10
Work
240x3
240x3
240x3
240x3
240x3 p.r as a 5x3 for feetup
150x12 closegrip

I was exhausted


#1047

Not too much to report here. Started my new 4-10 shift at work. So now I work saturdays but have sun-tues-wed. Off.

Strained my lower left back apparently on that last paused ssb session. Didn't even know it till later that night as it really came on... been sore everyday since.

Taking this week of my new shift as a full deload. I've done 2 sessions this week sun/Tuesday using nothing but the bar to hit multiple high rep sets of 10 or 20 or more... Working squats rows stiff legged pushup

Back still tender. May take it easy next week as well. Gotta get it right.


#1048

Not much to report. Past those 2 barbell workouts all ive done is stretch and take very hot showers for my lower left back. It's still there. ..least it's tolerable. Pry do another barbell only workout sunday and assess how it feels monday. I'm guessing another week.

Basically I have sunday off .work Monday and then have tues n Wednesday off.every week now. Which sucks ass for spacing between sessions. I have to be to work by 1 now so very little time before work now.

In the down time ive been looking and came across a 2 day recommended by wendler. ... basically based off a fatherhood /weekend template. I copy n pasted exactly what he recommended.

Day One

Squat/Deadlift (alternate every week) - 5/3/1, PR set
Squat - 5x5 (FSL)
SLDL - 5x10

Do chins/dips/pushups between your sets.

Day Two

Bench Press/Press - alternate every week (5/3/1, PR set)
Bench Press/Press (alternate every week; do opposite of the main lift) - 5 x 5 @ FSL
Rows - 5 sets of 10-25 reps

This would work well for my tues. N wed. Off. And I think I'm gonna try it.


#1049

Well it's Monday here not too much to report basically took some time off decided not to even do the barbell workouts as they were doing nothing but irritating my lower back so I just continued with the hot showers and stretching while trying to work through the long days it is getting better but still there I think tomorrow I'm going to try a light workout probably within the parameters of my new 2 day program that is pretty much set in stone now it will be a back-to-back upper lower the one that I posted above the only thing in the air so far is the actual exercise selection basically I need to get the best bang for your buck movements and I've decided it's a good time just switch to sumo as my leverages I have always said I should do so but I really like conventional despite the battles iFace at heavier weights


#1050

Man. Went to work Monday and my back flared up again. Pretty disappointed. Saturday it really started feeling noticeably better. Rested Sunday. Sunday night a hot shower and stretch before bed and.. again upon waking...thought for sure I'd finally crested the mountain.

So today I stretched and warmed up real good and immediately put my belt on and gave it a shot anyway.... It went pretty well .

The belt really makes a difference in protecting it I guess. And I found that the movements didn't directly irritate it. So that's good news.. cus it's not always the case..

SUMO DEADLIFT-NEW to me. But I think I found decent width after trial n error. Got my hands to clear w.o the bar having to travel away from my body.
45x8
135x8
135x8
135x8 used these to find my stance
225x8
225x5 these all moved fairly easy. Just not ready to push any weight or volume

Bench-tng
45x10
135x10
225x10
315x3 had 4 or 5 with a spotter
225x10 paused

Ssb front squat-tng
55x8
145x8
165x8
145x8 paused. all easy

Reverse barbell curls -dead stop
45x12
65x12
85x5

Chins -deadhang
X3
X3
X3

Just an introduction week after 10 days off. I'll do a bit more tomorrow . Then next week start to plan some volume.... again all touch n go with my back....


#1051

Back at it again. You know as bad as my back flared up monday..and felt just as bad waking Tuesday -it seems as though strapping on that belt Tuesday anyways and doing something seems to have helped the most. And again today. Strapped it on and just got it done. It feels better than before doing the back to back workouts. Though I will say it kinda sucked lifting again the next day while a bit sore. I've always had days between. Not now... adapt.

B.w-223

Paused Closegrip- fingers at the smooth
45x8
135x8
225x8
275x3 all full comp pauses
Tng- slingshot
275x10
225x20

Barbell rows-deadlift stance and grip. Just off the floor
45x8
135x8
185x8
205x5
205x5

Pullups-
2sec hang n hold
X1
X1
X1
1 sec hang
X3
X3
X3
X3
X3

Abwheels - Tng
X8
X8
X12


#1052

Well. Back feeling much better. Fingers crossed.

A re introduction to weights was last week... now idd like to add some volume this week... then next week jump on the 5/3/1 program I laid out...


#1053

Forgot to post Tuesdays...

B.w.-225

Sumo Deadlift
45x8
135x8
135x8
135x8
225x8
225x8
225x8

Paused bench-w. 20 pd chains
45x8. 65
135x8 155
225x8 245
315x1. 335
Feet up
225x6. 245
135x12 155

Chins-deadhang
X3
X3
X3
X3
X3
X3


#1054

Wednesday 10-18-16

A bit sore....

SSB FRONT SQUAT-TNG
55x20
145x15
165x10

SSB squat-paused on box
165x5
235x5

Close grip bench-tng
65x20
155x15
245x10
245x10 slingshot set

Inverted rows
X12 pause top n bottom
X12 pause top
X12 tng

Ab wheels-tng
X10 off 7 matts
X10 off 4 matts
X10 off 1 Matt

Reverse barbell curl-deadstop
65x8
65x8
65x8


#1055

Starting a run this week..

Just 2 days a week with the barbells ( one upper/one lower) and a 3rd day that's all bodyweight training.

It's 5/3/1 using wendlers bodyweight and FSL options.

Sunday night- bodyweight.
75 each
Pushup
Squats
3 sets of 25 for now

Tuesday- lower
Sumo deadlift
Ssb paused squat
Barbell row-pendlay style

Wednesday -upper
Bench -tng - heavy slingshot work after
Paused close grip
Chins
Ab wheels

It's minimalist based.

And every other week is heavy /light
Or to be exact 5/3/1 or 3x5

Ex.

5/3/1 bench
3x5 paused close grip (switch next week)

5/3/1 sumo
3x5 paused Ssb squat (switch next week)

Rows also switch between 5/3/1 and reps


#1056

Tuesday 10-25-16

B.w-227

SSB SQUAT-PAUSED 5/3/1
55x10
145x10
Work
165x5
185x5
215x5 all solid pauses
FSL
165x12

SUMO deadlift-paused 3x5
135x5
225x5
Work
235x5
235x5
235x5

PENDLAY ROWS
175x8
175x8
175x8

That concludes my lower session. Now next week sumo deadlift will be 5/3/1 and SSB paused squat will be 3x5. Rows switch as well


#1057

Wednesday 10-26-16

Upper day

BENCH- tng 5/3/1
55x20
145x10
Work
235x5
255x5
275x10
325x8 slingshot

Close grip -paused 3x5
235x5 miss load. O well.
225x5
225x5

Ab wheel- tng . Strict n explosive
X5
X5
X5
X5
X5

Chins- 2 sec hang n hold
X3
X3
X3
X3
X3

Reverse curls -dead stop
85x5
65x10
45x20

Good day. You'll notice the top set is all out on my upper days but FSL on my lower days.

That top set of bench took its toll. Normally I can match the reps on my slingshot set after and today I fell 2 short... also close grip work after felt heavy..

Re introduction to chins, adding volume each week. No hint of a problem today so that's good.

Now next week close grip will be 5/3/1 and bench will be 3x5


#1058

Monday 10-31-16

Took a 3rd shift this week. So I get to do Halloween and have Saturday off at no cost...

Also allows

Monday-b.w session

Wed.-lower

Fri.-upper

Bodyweight session

Nice stretch and dynamic warmup

3 rounds- all 3 exercises in a row,then a 1minute break between each round.

Pushup. x20
Air squat. x20
Stifflegged situp x10

After those 3 rounds I did a finisher set

Pushup. X12 paused
Air squat. X12 paused
Stiffleggedsitup X12 hands above head

I really like this day. I actually get a bit sore in places later on. It really just loosens up and gets blood everywhere in my body and I feel great...

For now sets of 25 is the goal...


#1059

Wednesday 11-2-16

B.w-230

Lower day

Sumo deadlift-deadstop
45x5
135x5
155x5
Work
205x5
225x5
245x5
205x12 FSL

Barbell rows-pendlay style. Bench grip
205x8
155x16
135x16

Ssb pause squat
180x5
180x5
180x5
150x12

Good day. I find with my feet slightly more forward where I use my toes to try to grab the ground I have the best balance and explosive off the ground on sumo. It's still all a mystery really lol


#1060

Friday 11-4-16

Upper

CLOSE GRIP BENCH -paused
45x10
135x5
Work
205x5
225x5
245x8 amrap
295x8 amrap Slingshot

Bench-tng 3x5
245x5
245x5
245x5 these were all very hard...

Chins-deadhang
X3
X3
X3
X3
X3
X3

Abwheel- tng. Strict .explosive
X5
X5
X5
X5
X5
X5

Been n odd week working 3rds. Truly need another week to adjust....