T Nation

The Barbedwired Method


#1061

Sunday 11-6-16

B.w session

25 pushup
25 air squats
10 stifflegg situps

I did 3 rounds of these in order with 1-2 minute break between rounds. Strict n explosive.


#1062

Tuesday 11-8-16

Lower

SSB pause squat
65x12
155x6
Work
175x3
195x3
225x3
245x1 extra
175x12 FSL

SUMO DEADLIFT-paused
50x5
140x5
210x5
Work
230x5
230x5
230x5

PENDLAY ROWS- Deadlift stance. Bench grip
230x5
190x8
190x8
190x8
140x8


#1063

Wednesday 11-9 -16

Upper

BENCH- tng
60x12
150x6
Work
240x3
260x3
290x8
340x8 slingshot

CLOSEGRIP BENCH-PAUSED
240x5
240x5
240x5
150x10

Chins -deadhang
8 sets of 3

Ab wheels- paused just off ground
8 sets of 3
Then 8 tng


#1064

11-14-16

Back on 3rds this week…

Upper day

CLOSE GRIP BENCH-PAUSED
60x12
150x12
Work- chalk . Belt
220x3
240x3
260x6 amrap
310x6 slingshot amrap

BENCH -Tng
260x5
260x5
260x8 !

Chins - dead hang
10 sets of 3

Abwheels-paused
10 sets of 3

Felt strong today. Back on 3rds. Will be interesting…but a good start…

1st heavier session on sumo this week…


#1065

Wednesday 11-16-16

Lower day

SUMO DEADLIFT
55x6
145x6
145x6
Work- belt.chalk
215x3
235x3
255x6
215x12 fsl

PENDLAY ROWS
215x6
165x16
135x20

SSB SQUAT -full pause
205x5
205x5
205x5
145x5

Reverse curls - dead stop
85x6
65x12
45x20


#1066

Sunday 11-20-16

25 pushup

25 air squats

10 stifflegged situs

All in a series. 3 rounds with 1 minute or so rest.


#1067

Tuesday 11-22-16

Upper

BENCH -tng
45x12
135x6
225x6
Work-belt n chalk
255x3
285x3
305x6 amrap
355x6 amrap slingshot

Close grip bench
245x5 paused
245x5 paused
245x5 paused
225x5 tng feet up
135x12 paused feetup

Chins
X5
X5
X5

Inverted rows
X12
X12


#1068

Wednesday 11-23-16

Lower day

SSB SQUAT -paused
60x6
150x6
170x6
Work- belt
200x3
220x3
240x3
240x1 3 sec pause
200x8 fsl

Sumo deadlift-paused
45x5
135x5
205x5
225x5
245x5 these all felt terrible

Pendllay rows-deadstop
225x3
205x5
205x5
205x5
135x12

Ab wheels-tng
X8
X8
X8


#1069

Sunday night…

B.w circuit

25 pushup
25 squats
12 stifflegged situ

Consecutive w. 2 min rest after all 3.m

3 rounds.

Last week of my program already here. Some major goals were hit during this time. All recovery related.

Left bicep
Right side of neck / trap
Left lower back

All 3 100% now.

B.w routine Sunday night is def. Stayin. Really loosens up my whole body before the work week and def. Hits some volume now that I’m down to 2 days a week w. Barbells.

Going forward goals.

Maximize 2 lifts

Paused bench
Conventional deads.

Acessories.

Close grip bench
Slingshot

Ssb squat
Barbell rows


#1070

Tuesday 11-29-16

B.w-236.

Lower day

Sumo deadlift
50x8
140x8
230x5
250x3
270x3

Pendlay rows
230x6
180x16

Ssb pause squat
215x5
215x5
215x5
165x5
75x10

Done


#1071

Wednesday 11-30-16

Upper day

CLOSE GRIP BENCH -paused
50x15
140x10
Work 5/3/1 belt n chalk
230x5
250x3
270x6
320x6 slingshot

REG. BENCH - tng
270x8
250x8
230x8

Chins-2 sec hang
X3
X3
X3

Inverted rows- on bench. Reg. Bench setup
X12 1 sec hold on chest
X12 tng

AB WHEEL-PAUSED
X8
X8
X8
X5 standing


#1072

Sunday 12-4-16

B.w session.

Pushup-tng
X35

Diamond pushup- paused
15

Squat-tng
X35
X15 paused

Straight legged situp
X15
X15

Workin on a plan. Just gonna take it easy this week.


#1073

Tuesday 12-6-16

Deload week- no plan.

Ended up doing a mock day of what I have planned for the winter.

Basically
Conventional deadlift
Pendle rows
Ssb squat

I haven’t deadlifted other than sumo in 8 weeks

SNATCHGRIP
45x10
135x10
225x5

DEFICIT-OFF a plate
225x3
245x3
275x3

FROM FLOOR- mixed grip . Belt
315x1
335x1
365x1 all 20sec rest paused

PENDLAY ROWS- exact deadlift setup. Grip n all
225x6
225x6
225x6 p.r for 3x6

SSB SQUAT-TNG
55x10
145x10
235x12 p.r for 12 rep max.

Really good day.

365 on dead moved well. No hitch. Then that overload led to 225 on rows for a p.r…

Which then led to 235x12 p.r on Ssb squat. I’ve done 6 weeks of nothing but paused ssb, I think that showed here when I went tng


#1074

Wednesday 12-7-16

DELOAD - mock of what next cycle might look like.

Upper

PAUSED CHAIN BENCH -20 pds chain.
Lockout noted
45x8 65
135x8 155
225x8 245

PAUSED BENCH-LONG pause
250x5
275x3
300x1

CLOSE GRIP BENCH -tng
300x3 p.r?
275x5
250x8
225x8 paused spoto

Chins - 1 sec hang and hold
X1
X2
X3
X3
X3
X3

Abwheels
X12 tng
X10 paused
X8 spoto hold

Barbell reverse curls - deadlift grip. Paused.
85x5
65x10
45x20

Good day. Just worked up on some paused bench. Was suprised a bit by the close grip after. Really felt strong there. 300x3 might be a closegrip p.r… then the volume just flowed


#1075

Monday 12-11-16

On thirds this week then vacation. Much needed.

B.W session

25 pushup
25 atg squats
12 straight keg situps

All in a row
3 rounds
2 min rest in between


#1076

Wednesday 12-14-16

Work up to something…bench/deads

PAUSED BENCH
65x12
155x12
250x1
270x1
300x5
250x12 tng

DEADS-deadstop
65x8
155x8
250x8
300x8 belt n mix grip here

PENDLAY ROWS-EXACT setup as DEADS
250x1
225x5
205x8
175x16


#1077

Friday December 16th

Week on 3rd comes to a close tonight… feeling tired for sure…

I’m on vacation for 10 plus days after tonight tho…

CLOSE GRIP BENCH

Paused w. Chains
45x15. 65
135x10 155
225x5. 245

Tng. No chains
275x1
295x1
315x1
225x12
135x22

SSB SQUAT -Tng
65x15
155x10
205x5
Add belt
225x1
245x1
265x1 best rep of the day
225x6
155x12 paused

An wheels
X8 paused spot
X10 paused
X12 tng

Chins- deadhang
X3
X3
X3
X3
X3

Reverse barbell curls- paused
85x6
65x12
45x20


#1078

Well well well. Look who’s on vacation… I am…

Monday 12-19-16

Fired up the 10x3

Paused bench /ssb squat supersetted.

Never again.

One 10x3 a day sir…

PAUSED BENCH
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3

SSB SQUAT-TNG. No belt
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

BARBELL REVERSE CURLS-PAUSED
85x8 p.r
65x12
45x22

I was tore up after this lol…

Straight weight for 3 weeks…then I got a hybrid version I’ll get into… much like Alpha recommends


#1079

Wednesday 12 -21-16

Lots of rest this week .laying around eating.

DEFICIT DEADLIFT-OFF a plate 4x6
135x6
225x6
275x6
315x6 belt n straps for a p.r.

Supersetted 10x3s

CLOSE GRIP PAUSED BENCH
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3

With

BARBELL ROWS -pendlay
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3


#1080

Holy back log…

Monday

PAUSED BENCH
65X8
155X8
245X8
AMRAP
265X12 P.R!

DEFICIT DEADLIFT -off a plate
65x8
155x8
245x8
295x8 belt n straps here only

BARBELL ROWS -DEADLIFT setup, from a paused hang

155x8
155x8
155x8
155x8