T Nation

The Barbedwired Method


#1181

O.k. got 4 weeks written up.

Added an 8s week, preceeding my 5/3/1 , that will basically be a mini deload.

Decided to stay 2 days a week, for now, going 3 was a thought, again. Did however move things around just enough to get 2 squat days. My regular 5/3/1 as planned, then just moved the typical back off work to the other day. Viola.

Something had to go to make room, so , took advantage of something I’ve wanted to try. Got rid of deadlifts (blockdeads) and just want to try pendlay rows and see where it takes me.

Rough draft:

TUESDAY

531
Paused bench

Amrap
Slingshot

Pullups-ladder

531
SSB Paused squat
(Back off work moved to other day)

Abwheelx20

THURSDAY

rest pause
Barbell curl

Straight set
Reverse curl

531
Paused incline

Restpause-back off work

531
Pendlay row

Straight set
Back off work

Back off work- from Tuesday
SSB squat x12 tng

So really, it’s 5/3/1 Restpause still

1.Rows replace deads
2. Added squats to the 2nd workout (the set of 12 is my planned back off work from tuesday)


#1182

Well, in the rush of writing this up before work, I literally forgot to put my 1s week in to end this cycle, next week. So instead I’ll just be starting a new cycle next week. I’m good with it. Since I’m dropping dead and focusing get on pendlays, I used today to max on it n found I’ve gained significantly on pendlays and way under judged my weight each week. So I went n upped each week 10 pounds, which is still very safe. Could go e 20. I was suprised today .

I’m guessing g I’ve gotten stronger n more effecient on the movement by using it as warmup to block dead previously. Also, new shift at work, I’m working less hours a day and sleeping more.

E.z bar curl-paused
65x12
15 breathes
85x22 12/6/4

Reverse curl- tng
15 breathes
65x22 12/6/4

Paused Incline bench
60x12
150x6
200x3
Work- belt n chalk
240x3 long pauses

15 breathes
200x15 8/5/3

Pendlays Rows
45x10
135x8
185x6
205x4
Work-belt n chalk
225x2
245x1
265x1 p.r
265x1 again. Just to verify

245x8 p.r again. Very happy guess it’s not my max anymore?:joy:

Ssb squat -tng no hands
B.wx12
55x12
145x12


#1183

Sunday

If time prevails I’ll pull my curls/ reverse curls from one day

And

Abwheels from the other and do them on sundays

BARBELL CURLS -paused
45x10
15 breathes
65x36 20/10/6

REVERSE CURL- tng
45x32

ABWHEELS -tng
X22


#1184

TUESDAY 9-12-17

PAUSED BENCH
55x8
145x8
235x8
Belt n chalk
255x8

SLINGSHOT
305x8

PULL UPS - deadhang
x1
X2
X3
X4
X5
X4
X3
X2
X1

X5 5 mins after

SSB PAUSED SQUAT
65x8
155x8
175x8
Belt n chalk
215x8


#1185

Wednesday 9-14-17

5/3/1 rest paused. 8s week (deload)

INCLINE BENCH- paused
55x8
145x8
195x13 8/5

15 breathes
165x21 12/6/3

PENDLAY ROW
50x8
140x8
170x8
Work-belt n chalk
210x8
170x12

SSB SQUAT - tng. No belt .no handles
65x12
155x12

Concludes my deload.

Now that I’ve pulled some stuff of each of these 2 days to do on Sunday I can add a bit as I go. Volume, pry an extra warmup set, towards the heavier end, etc

My focus is getting my PENDLAY row up, interesting to see its results.


#1186

Sunday evening:

BARBELL CURL: paused
55x10
15 breathes
75x29 16/8/5

REVERSE CURL -tng
55x20

AB WHEEL -tng
x20


#1187

9-18-17

5/3/1 Rest pause

PAUSED BENCH
50x10
140x5
230x5
250x5
Work- chalk n belt
280x5
330x5 slingshot tng

PULL UP -ladder. Dead stop
X1
X2
X3
X4
X5
X4
X3
X2
X1

X3
X3

SSB PAUSED SQUAT
60x10
150x5
170x5
200x5
Work -belt n chalk
240x5


#1188

Thursday 9-21-17

5/3/1 rest pause

INCLINE BENCH -paused
70x10
160x5
180x5
Work- belt n chalk
230x5

15 breathes
180x19 10/6/3

PENDLAY ROW
45x10
135x5
155x5
205x5
Work-belt n chalk
225x5

195x12

SSB SQUAT -tng no belt
85x12
175x12

Squats are quite easy, wasn’t sure how much to program as I was uncertain about my state after doing PENDLAYS. The idea is a heavy set of 12, which will get there in the upcoming weeks.

PENDLAYS are going, very well. Explosive.


#1189

Sunday session

BARBELL CURLS- paused.
45x10
65x10
15 breathes
85x23. 14/6/3

REVERSE CURL- tng
15 breathes
65x24 12/8/4

ABWHEEL -paused
X22. Last 2 slow as possible down


#1190

Tuesday 9-26-17

90 degrees here in west Michigan, worked 13 hours last night too. Got a cple hours sleep n hydrated best I could. Went fairly well.

PAUSED BENCH
50x12
140x6
230x6
250x3
Work- belt n chalk
300x3 moved very well!

350x3 slingshot

SSB PAUSED SQUAT
55x6
145x6
195x3 3 sec pauses
Work- belt n chalk
235x3 2 sec pauses
255x3 1 sec pauses

PULL UP LADDER
x1
X2
X3
X4
X5
X4
X3
X2
X1

X5. 3 min later


#1191

Thursday 9-28-17

5/3/1 rest pause

INCLINE BENCH- paused
50x12
140x6
190x6
Work-belt n chalk
240x3
15 breathes
190x20 10/5/5

PENDLAY ROWS
45x6
135x6
185x6
205x3
Work- belt n chalk
235x3 very explosive
205x12

SSB SQUAT - tng
55x12
145x12
195x12 getting more toward the vision here


#1192

Breaking things up to clear a day for a field trip this week.

PAUSED BENCH
45x12
135x8
225x6
275x3
Work- belt n chalk
315x1
365x1 slingshot.
Both moved well, had 3+

315x3 tng

PULL UP LADDER- hang
x1
X2
X3
X4
X5
X4
X3
X2
X1
X1
X1


#1193

MONDAY

got a nice dynamic warmup in. Felt good.

SSB PAUSED SQUAT
55x6
145x6
195x3
235x1
Work- belt n chalk
245x1
255x1
265x3 singles week, but even this moved well!

BARBELL CURL- paused
45x10
75x10
15 breathes
95x16. 8/5/3
Plus 2 forced reps after

REVERSE CURL
75x21. 12/6/3
Plus 2 forced reps after

ABWHEEL -paused
X20

X2 slow as possible eccentrics


#1194

10-5-17

These 12 plus days are kicken my butt again, add in a field trip that deprived me further of sleep! I did 5.5 straight hours sleep though, bout as good as it will get on these weeks.

INCLINE BENCH - paused
60x12
150x6
200x3
Work- belt n chalk
230x1
240x1
250x3 small goal attained here

15 breathes
200x18. 10/5/3

PENDLAY ROW
50x6
140x6
190x6
220x3
Work- belt n chalk
230x1
240x1
250x3. P.r

SSB SQUAT -tng
70x12
160x12
Belt n chalk
210x12

This concludes my 4 week cycle.
Start over with 8s next week, then 5/3/1


#1195

Sunday session

BARBELL CURLS -paused
45x15
15 breathes
65x40 22/11/7 p.r

REVERSE CURL- tng
45x30 p.r

ABWHEELS - paused
X30 p.r


#1196

Tuesday 10-10-17

New cycle begins

8s week

Leading into my 5/3/1 weeks

5/3/1 rest pause

PAUSED BENCH
60x8
150x8
240x8
Work- belt n chalk
260x8
310x8 Slingshot

SSB PAUSED SQUAT
b.wx8
80x8
170x8
Work-belt n chalk
220x8

PULL UP LADDER - hang
X1 1 minute apart
X2
X3
X4
X5
X4
X3
X2
X1
X1 10 sec apart
X1


#1197

Thursday 10-12-17

5/3/1 rest pause

INCLINE BENCH - paused
60x8
150x8
200x8

170x21 12/6/3

PENDLAY ROW
45x8
135x8
185x8
215x8

175x14

SSB SQUAT - tng
B.wx12
70x12
160x12


#1198

Sunday session

BARBELL CURL - paused
45x10
55x10
Work- 15 breathes
75x28 16/8/4

REVERSE CURL
55x22

ABWHEEL -paused
X10
X20
X2 negatives


#1199

Tuesday 10-17-17

5/3/1 REST PAUSE

PAUSED BENCH
55x10
145x5
235x5
255x5
Work-belt n chalk
285x5
335x5 Slingshot

SSB PAUSED SQUAT
65x5
155x5
175x5
205x5
Work -belt n chalk
245x5

PULL UP LADDER
1 min. Apart-timed
X1
X2
X3
X4
X5
X4
X3
X2
X1
10 sec apart
X1
X1
X1


#1200

Thursday 10-18-17

5/3/1 REST PAUSE

INCLINE BENCH -paused
55x10
145x5
195x5
Work- belt n chalk
235x5
15 breathes
195x21 12/6/3

PENDLAY ROW
50x10
140x5
160x5
200x5
Work - belt n chalk
230x5
200x12

SSB SQUAT -tng
B.wx12
90x12
180x12