T Nation

The Barbedwired Method


#1161

Wednesday 7-12-17

5/3/1 n rest pause

E.Z BAR CURL- strict against wall. Paused
45x10
15 breathes
75x26 16/6/4

REVERSE CURL - tng
55x20

INCLINE BENCH- paused
55x10
145x5
165x5
215x5

15 breathes
165x24 12/6/6

PENDLAY ROWS
45x6
135x6
185x12
185x12

BLOCK DEADS- 4" blocks
225x5
275x5
225x12

Easy day, hardest thing was that strict curl set for restpause.

After 2 weeks off work, I planned it this way as I knew I’d be walking right back into 13-15 hr days. It will be easy to ramp up a bit after this 3 week run. Plus I should be starting my new work schedule soon.


#1162

Tuesday 7-18-17

5/3/1 rest pause

PAUSED BENCH
45x12
135x6
225x6
275x3
15 breathes
275x3

SLINGSHOT-TNG
15 breathes
325x16 8/5/3

RACKCHINS- 15 breathes
X26. 12/8/6

SSB PAUSE SQUAT
no hands
55x6
145x6
195x3
Handles n belt
235x3
15 breathes
235x1
15 breathes
235x1

180x23 tng

ABWHEELS
x22


#1163

Using the 5/3/1 sets as strength/ power. Being strict n explosive on planned sets. No failure . But sprinkle in a rest pause set or 2 after to get some work in a fatigue state, still being explosive but again no failure or pure exhaustion. Knowing each movement has a true rest pause or 20 rep set that follows.


#1164

Wednesday 7-19-17

5/3/1 rest pause

E.Z BAR CURL- strict against wall. Paused
65x8
15 breathes
85x22 12/6/4

REVERSE CURL -tng
65x20

INCLINE BENCH - paused
65x12
155x6
175x6
Work
225x3
15 breathes
225x1
15 breathes
225x1

175x22 12/6/4

PENDLAY ROW
45x12
135x6
155x6
Work- belt
205x10
205x10

BLOCK DEAD-5 sec hold
240x6
290x3
15 breathes
290x1
15 breathes
290x1

240x12 power shrug

Really liking these cluster sets on my top weight. Everything strict n explosive.


#1165

Tuesday 7-25-17

5/3/1 rest pause

PAUSED BENCH
60X12
150X6
240X6
Chalk N belt
290x1
15 breathes
290x1
15 breathes
290x1

SLINGSHOT BENCH - tng
15 breathes
340x11 5/3/3

RACK CHINS
15 breathes
X28. 12/8/8

SSB PAUSED SQUAT
no hands
55x6
145x6
195x3
235x1
Belt N chalk
245x1
15 breathes
245x1
15 breathes
245x1

190x23 fun

ABWHEEL - tng
X23

Good day. Love these cluster sets on my strength movement. Each rep got better on the 290 paused bench.


#1166

Wednesday 7-26–17

E.Z BAR CURL- strict against wall.paused
45x10
45x10
15 breathes
95x12. 6/3/3

REVERSE CURL - tng
75x22 12/6/4

INCLINE BENCH -paused
60x12
150x6
220x3
240x1
15 breathes
240x1
15 breathes
240x1

190x18 8/5/5

PENDLAY ROWS
55x8
145x8
Belt n chalk
215x8
215x8

BLOCK DEAD- 5 sec hold
245x8
305x3
15 breathes
305x1
15 breathes
305x1
15 breathes
305x1

245x8 powershrug


#1167

Have you tried the “rack pull into a shrug hold” - movement laid out in “sometimes for back thickness” - thread on IM? (if I remember correctly)

It’s a brutal movement and I love it.

Basically it’s a rack pull for 8 reps

As you lock out the rack pull you are supposed to shrug the bar and hold it on the top position of the shrug for time which goes as follows:

1 second on 1st rep
2 on 2nd
3 on 3rd
4on 4th

And so on. 8 total reps. The movement really trashes your traps.

And if that’s not enough for you you could try my variation of it, I call it the "bastard pull"
It’s basically the exact same thing but you do a traditional rep if rack pull before every rep with a hold, and you hold the last rep for as long as you can.

So it goes like this:

  • Rep of rack pull
  • Rep if rack pull and a 1 second hold
  • Rep of rack pull
  • Rep of rack pull and a 2 second hold
  • Rep of rack pull
  • Rep of rack pull and a 3 second hold
  • Rep if rack pull
  • Rep of rack pull and a 8+ second hold

So, 16 total reps with a hold on every other one

If you ever have a feeling that you hate yourself, give it a whirl.


#1168

Those sound brutally fantastic!!

well, since I work out of a home gym. I don’t have a rack, hence the block pulls, and are limited for that reason. Love the idea a and could easily adapt , as I often do.

Thanks for reading and commenting, again!


#1169

That they truly are

I’ve done them off of blocks too, they are actually even better than doing them in a rack - if the blocks are at a good height, that is

No problem man, I really like your log!


#1170

Tuesday 8-1-17

Working 14.5 hours last night wasn’t in the plan. But I got myself hydrated and a superhot shower before getting 5.5 hours straight sleep. It is what it is, by the time I was hitting my heavier warmup on squats I was soaked In sweat and spent. Took a cple more minutes rest on my last 2 sets before digging in.

5/3/1 rest pause

PAUSED BENCH
65x10
155x10
245x5
Work- chalk n belt
265x5
15 breathes
265x1
15 breathes
265x1
15 breathes
265x1

SLINGSHOT BENCH- tng
15 breathes
315x18 10/5/3

RACK CHINS
15 breathes
X28 14/8/6

SSB PAUSED SQUAT
no handles
75x10
165x5
175x5
Work- belt, chalk, use handles
225x5
15 breathes
225x1
15 breathes
225x1

175x22 dieing after rep 14

ABWHEEL - tng
x22

I plan to to get a long sleep tonight. As I have tues/wed off from work


#1171

Wednesday 8-2-17

5/3/1 rest pause

E.z BAR CURL -paused
55x10
Work- 15 breathes
75x36 20/10/6

REVERSE CURL - tng
55x20

INCLINE BENCH - paused
60x10
150x5
170x5
Work- belt n chalk
220x5
15 breathes
220x1
15 breathes
220x1
15 breathes
220x1

170x22 12/6/4

PENDLAY ROWS
60x12
140x6
Work- belt n chalk
190x12
190x12

BLOCKDEAD -6 count hold at top
230x5
Work- belt n straps
280x5
15 breathes
280x1
15 breathes
280x1
15 breathes
280x1

230x12 powershrugs


#1172

8-8-17 Tuesday

Same rhetoric. Worked 16.5 hours last night. I did get a full hot shower n stretch ,before bed, hydrated then slept 5.5 straight.

5/3/1 Rest pause

PAUSED BENCH
50x12
140x6
230x6
Work- belt n chalk
280x3
15 breathes
280x1
15 breathes
280x1
15 breathes
280x1 each got faster

SLINGSHOT -tng
15 breathes
330x14 8/3/3 died right off.

RACK CHINS
15 breathes
X28 14/8/6

PAUSED SSB SQUAT
No handles
55x6
145x6
185x3
Work-belt, chalk n handles
240x3
15 breathes
240x1
15 breathes
240x1 long 2 sec pauses

185x22 better than last week

AB WHEELS - tng
X22


#1173

Wednesday 8-9-17

5/3/1 rest pause

E.Z BAR CURL -paused
65x10
Work- 15 breathes
85x32 16/8/8

REVERSE CURL - tng
65x22 16/6

PENDLAY ROW
45x10
135x5
Work- belt n chalk
210x10
210x10

BLOCKDEAD- 5sec hold each rep
235x6
Work-belt n chalk
295x3
15 breathes
295x1
15 breathes
295x1
15 breathes
295x1 30 sec hold

235x12 power shrug


#1174

TUESDAY 8-15-17

only worked 12 hours and also got 7 hours sleep. Felt good today.

PAUSED BENCH
45x10
135x5
225x3
245x3
Work-belt n chalk
295x1
15 breathes
295x1
15 breathes
295x1 long pauses, all moved well

SLINGSHOT BENCH - tng
15 breathes
345x10. 5/3/2

RACK CHINS
x30 16/8/6

SSB PAUSED SQUAT
no hands
55x10
145x5
195x3
Work- went belt less
235x1
15 breathes
250x1 top set
15 breathes
235x1

195x22 TNG belted . Felt as good or better than last week.

AB WHEEL - tng
X22


#1175

Wednesday 8-16-17

No work. 8 hours sleep. Ate a bunch of watermelon n bananas before bed. Well hydrated.

5/3/1 rest pause

E.Z BAR CURL - paused
45x10
80x5
15 breathes
100x18 8/6/3/2

REVERSE CURL - tng
15 breathes
80x15. 8/5/3

PAUSED INCLINE BENCH
45x10
135x5
205x3
225x1
Work- chalk n belt
245x1
15 breathes
245x1
15 breathes
245x1

195x18 10/5/3

PENDLAY ROWS
60x8
150x8
Work- belt n chalk
220x8
220x8

BLOCKDEAD-5 sec hold each tep
230x5
250x3
Work-belt chalk straps
310x3
15 breathes
310x1
15 breathes
310x1
15 breathes
310x1

250x8 powershrug

This week went how a peaked heavy week should go. Strength movement were powerfull. Rest pause was taxing.


#1176

Tuesday 8-22-17

Bit of a deal load week. Just took 20 pounds off next week’s 5s week and hit if for 8 ish. Kids are back to school ,back to nightmare of getting up for that everyday and working the hours at my job. Covering a 3rd shift this week, add that in too.

PAUSED BENCH
50x8
140x8
230x8
250x8

SLINGSHOT- tng
300x12

RACK CHINS
x16

SSB SQUAT -tng no belt
70x8
160x8
210x8

160x22 paused, w. Belt. Sucked.

ABWHEEL -paused
X12


#1177

Thursday 8-24-17

More deload.

BARBELL CURL- paused just short of extension
45x10
65x30. 16/9/5

REVERSE CURL - paused
45x24

INCLINE BENCH - paused
45x8
135x8
155x8
205x15. 8/4/3

BARBELL ROW- just off the floor hang
45x16
135x16
155x16

BLOCK DEAD
powershrug
225x8
245x8

5 sec hold at top
265x8


#1178

Tuesday 8-29-17

5/3/1 rest pause

PAUSED BENCH
50x10
130x5
230x5
Work-15 breathes
280x11 5/3/3
Fyi-just hit the planned 5, then restpause.

SLINGSHOT - tng
330x8

PULLUPS-15 breathes between each
X1
X2
X3
X3
X3

SSB PAUSED SQUAT
60x5. 5 sec pause
150x5 3 sec pause
200x5 1 sec pause
Work-add belt
240x5

190x22 tng

ABWHEEL -tng
X22


#1179

Wednesday 8-30-17

5/3/1 rest pause

E.Z BAR CURL- paused
55x10

15 breathes
75x32 16/8/6/2forced

REVERSE CURL - tng
55x20

INCLINE BENCH- paused
45x10
135x5
175x5
225x5

175x21. 12/6/3

PENDLAY ROW
45x12
135x6
Work
195x12
195x12

BLOCK DEAD-5 sec hold
225x5
295x5
15 breathes
295x1
15 breathes
295x1
15 breathes
295x1

225x12 powershrug


#1180

Tuesday 9-5-17

O.k started new shift at work. No more days off during the week. I was previously lifting on those days. Time for an adjustment. Well see, what. I’ll finish this n next week as is, then write it up based on that. I have some tweeks in mind.

Josh Bryant was having his guys SSB squat as warm up to deadlift. I may do that as a 2nd squat session.

Being that I work now after I lift, the 20 rep sets of squats will end. Not saying I won’t get back to them. But for now I’ll be doing a 12 rep set, progressing 20 pounds each week, cycling along with the 5/3/1 main sets.

Some changes in exercise may happen, but more likely keeping most of it and just changing the order/days things are done. I really like what I have…

Anyways…

PAUSE BENCH
45x12
135x6
225x3
245x3
Work- chalk n belt
15 breathes
295x6. 3/2/1

SLINGSHOT -tng
345x5

Pull ups
X1
X2
X3
X3
X3
X5

SSB PAUSED SQUAT
b.wx6
55x6
145x6
195x3
Belt n chalk
235x3
255x3

200x12 tng

Abwheel- tng
X20