T Nation

The Barbedwired Method


#1141

I’ve picked 3 variation now and each week I’ll do one. Since I have a home gym n no machines or cables , I’ve just progressed some variations in a methodical way

BENCH
Week1: dead bench, feet up
Week2: paused bench , feet down
Week3: tng bench, feet down
My close grips ,after,follow the days variation

DEADLIFT
week1:deficit dead
Week2:dead from floor
Week3:block dead

Ssb squat
Week1: paused
Week2: tng
Week3: to parallel box


#1142

Tuesday 5-30-17

BARBELL CURL- paused
55x10
Restpause 15 breathes
75x30 15/9/6

REVERSE CURL - tng
55x20

PENDLAY ROW
55x6
145x6
Work-belt n chalk
195x12
195x12

SSB SQUAT- paused
70x8
160x8
Work- belt
210x8

170x22 got a Cple extra and could stand after, Progress?


#1143

Wednesday 5-31-17

INCLINE BENCH- spoto 1-2"
60x15
150x15
Rest pause 15 breathes
200x18 10/4/4

CLOSE GRIP SPOTO- same
Rest pause 15 breathes
150x20 10/5/5

B.W SQUAT
x5 5 sec pause
X10 2 sec pause
X25 tng

ABWHEELS
x5. 2sec spoto paused
X10 paused
X22 tng


#1144

Sunday night

INCLINE BENCH- paused
50x15
140x15
Rest pause 15 breathes
210x15. 8/4/3

CLOSEGRIP- tng
140x16. One set

ABWHEEL
x5 2 sec paused spoto
X10 paused
X22 tng

B.W SQUAT
x5 5 sec pause
X10 paused
X25 tng


#1145

Tuesday 6-6-17. D DAY.

PAUSED BENCH
50x15
140x10
230x5
Rest pause 15 breathes
270x16 9/4/3

CLOSE GRIP BENCH- tng
230x15. 9/3/3

RACKCHINS-
X24 12/6/6

DEADLIFT- from floor
50x8
140x8
230x8
Work- belt n straps
290x8

270x12

Last 2 or 3 months I’ve only done 4" block pulls. These deficits and reg. deads I’ve add back in reflect that. Loss of strength through that part of the motion and drains CNS fast.


#1146

Wednesday 6-7-17

BARBELL CURLS- paused
60x10
Restpause 15 breathes
80x28 16/7/5

REVERSE CURL- tng
60x20

PENDLAY ROW
60x12
150x6
Work- belt n chalk
200x12
200x12

SSB SQUAT - tng
B.wx 8
90x8
180x8
Work- belt
230x8

180x22


#1147

Monday 6-12-17

BENCH - tng
60x10
150x10
240x5
Rest pause 15 breathes
290x13. 8/3/2

CLOSEGRIP-15 breathes
250x13 8/3/2

RACK CHINS - 15 breathes
X12
X8
X6

4"BLOCK DEADS
50x8
140x8
230x8
Belt chalk n straps
310x8

290x12


#1148

Tuesday 6-13-17

BARBELL CURL- paused
65x10
15 breathes
85x28 14/8/6

REVERSCURL- tng
65x22 16/6 grip fail at 16, added straps

PENDLAY ROW
65x12
155x6
Work-belt n chalk
205x12
205x12

SSB SQUAT- to parallel box
55x8
145x8
185x8
Work- belt
245x8

185x22 at here.


#1149

Wednesday 6-14-17

Sundays session. Between 90 degree days. Opening my pool and my typical brutal work schedule, I had to move things around.

INCLINE BENCH-tng
60x15
150x15
15 breathes
220x14 8/3/3

CLOSEGRIP- paused
15 breathes
150x18 10/5/3

B.w squat
X6. 6 sec pauses
X12 2 sec pauses

ABWHEEL
X6 2sec spoto pause
X12 paused


#1150

Sunday night session

Incline bench- paused spoto
55x15
145x15
15 breathes
195x18 10/5/3

Closegrip-tng
145x15

B.w squat
X5. 5 sec pause
X10 2sec pause
X25 tng

Ab wheels
X5 2 sec spoto pause
X10 paused
X20 tng


#1151

Tuesday 6-20-17

DEADBENCH-feetup. Paused
60x10
150x5
15 breathes
200x22 12/6/4

CLOSEGRIP- tng
170x22 12/6/4

RACK CHINS
X26 12/8/6/

DEFICIT DEAD- 2-3"
45x8
135x8
225x8
Belt n straps
275x8
245x12

Great day. All these reps were sound n went well. I love that aspect while training rest pause to near failure.


#1152

Wednesday 6-21-17

BARBELL CURL - paused
70x10
15 breathes
90x16 8/4/4 pry ends this variation, started at 30 plus reps

REVERSE CURL -tng
70x20 12/8 same here, had to rest pause on a planned straight set of 20

PENDLAY ROW
55x12
145x6
Belt
195x12
195x12 good explosive reps

SSB SQUAT - paused
80x8
170x8
Add belt
210x8

190x22 tng. Getting tough again.my goal of 205 x20 on SSB squat is closing in.


#1153

Monday 6-26-17

INCLINE BENCH
Paused
60x15
150x15
15 breathes
200x18
8paused
5spoto paused
5 tng

CLOSEGRIP
150x19
8paused
6spoto paused
5 tng

Abwheel
X5 2sec Spoto pause
X10 paused
X20 tng

B.w squat
X5 5sec pause
X10 2sec pause
X25 tng


#1154

Wednesday 6-28-17

PAUSED BENCH
55x10
145x10
235x5
15 breathes
255x19 12/4/3

SLINGSHOT BENCH - yellow. Tng
305x16 8/5/3

RACK CHINS
x26 12/8/6

SNATCHGRIP DEADLIFT-DEADSTOP
45x5
135x5
225x5
Belt n straps
255x8

225x12 both easy.

Re tooling currently, but plan to stick with this and starting official run next week. Loving DC style.


#1155

Friday 6-30-17

E.Z BAR CURL- strict back n ass against wall
Paused.
15 breathes
75X30 16/8/6

REVERSE CURL-TNG
55x20

PENDLAY ROW
55x12
145x6
Work
195x12
195x12

SSB SQUAT-PAUSED
55x8
145x8
Work
195x8 all 2 sec long pauses

195x20 tng. Getting harder. Everything burning


#1156

Monday July 3rd

INCLINE BENCH
55X15
145X15
Work-15 breathes
195x18
X8 2sec pause
X5 1"spoto pause
X5 slow negative tng

CLOSE GRIP -2sec pause
145x10

B.W SQUAT
X5 5SEC PAUSE
X10 2SEC PAUSE
X25 TNG

ABWHEEL
X5 2sec spoto hold
X10 paused
X22 tng


#1157

Wednesday July 5th

PAUSED BENCH +25pds chain. Lockout noted
45x8 70
135x8 160
Work-15 breathes
235x18 260 10/4/4

SLINGSHOT - tng
275x16 300 8/4/4

RACK CHINS
X30 12/8/6/4

SNATCHGRIP DEADLIFT
floor
45X8
135X8
225X8
From knees
245X16 8/4/4

225x8


#1158

Got next cycle laid out.

5/3/1 rest pause.

As laid out by j.w. 6 week d.c style.

Return to work next week as well


#1159

Well, bad news is I didn’t reach my goal of 205x20 on the ssb. It wasn’t because I failed. I literally missed the whole day and never did it. We had some massive storms hit Michigan. Power lost for days, trees n limbs everywhere. Had to attain and hookup a generator while cleaning up.

Good news, the goal still exists, and I started 5/3/1 rest pause version. Combining best of both worlds, via wendler himself.


#1160

Tuesday 7-11-17

5/3/1 n rest pause

PAUSED BENCH-2sec pause
60x10
150x10
240x5
Belt n chalk
260x5

SLINGSHOT BENCH-restpause 15 breathes
310x16 8/5/3

RACK CHINS-15 breathes
X26. 12/8/6

SSB PAUSED SQUAT
no hands-2sec pauses
60x5
150x5
170x5
Add belt, use handles
220x5

170x22- tng

ABWHEEL - tng
X20