T Nation

The Barbedwired Method


#1201

Sunday session

BARBELL CURL - paused
45x10
65x10
15 breathes
85x23 12/7/4

REVERSE CURL-TNG
65x24 16/8

ABWHEEL
x10 tng
X20 paused
X2 eccentric


#1202

Tuesday 10-24-17

5/3/1. Rest pause

PAUSED BENCH
55x12
145x6
235x6
255x3
Work- belt n chalk
305x3
355x3 Slingshot

SSB PAUSE SQUAT
b.wx6
80x6
170x6
220x3
Work- belt n chalk
260x3

PULL UP LADDER - paused
1 min rest
X1
X2
X3
X4
X5
X4
X3
X2
X1
10 sec rest
X1
X1
X1


#1203

Thursday 10-26-17

5/3/1 rest pause

INCLINE BENCH -paused
55x12
145x6
195x6
Work- belt n chalk
245x3

15 breathes
195x21. 12/5/4 that 12 got me…

PENDLAY ROW
50x6
140x6
190x6
210x3
Work- belt n chalk
240x3
210x12. Goal was 10

SSB SQUAT -tng
60x12
150x12
200x14 goal was 12


#1204

Sunday session

Heavy week

BARBELL CURL -paused
45x10
65x5
15 breathes
95x15. 8/4/3

REVERSE CURL
75x20 12/8

ABWHEEL
x10 tng
X20 paused

On 3rds this week

And its halloween

I’m Bane

Riot.


#1205

Wednesday 11-1-17

5/3/1 rest pause

Heavy week. Singles

PAUSED BENCH
50x12
140x6
230x6
250x3
Work- belt n chalk
280x1 3 sec pause
300x1 2 sec pause
320x1 1sec pause

370x1 1 sec pause- Slingshot

300x6 Tng raw

SSB PAUSED SQUAT
b.w x6
90x6
180x3
200x3
230x3 add belt
270x1 long pause. moved fast

Pull ups -paused
X3
X2
X1
Maxout
X8
15 breathes
X4
15 breathes
X2


#1206

Friday 11-3-17

5/3/1 rest pause

Singles week

INCLINE BENCH - paused
65x10
155x6
205x3
Work - belt n chalk
225x1
245x1
255x1

15 breathes
205x18 10/5/3

PENDLAY ROW
45x6
135x6
155x6
205x3
Work- belt n chalk
225x1
245x1
255x3 pretty easy

225x10

SSB SQUAT - tng
B.wx12
125x12
215x14 Cple extra


#1207

Sunday session

New cycle begins. Cple tweeks. Nothing big. Love this setup, actually.

Making reverse curls the main movement, reg. After.

Transitioning to tng ssb squats vs. Paused. Being full pausing for 8 weeks or so. I will still do all warmup paused. Strength going up on this lift. …

REVERSE CURL -paused top n bottom
45x10
15 breathes
65x36 20/10/6

BARBELL CURL -paused
15 breathes
75x26. 14/8/4

ABWHEELS - paused
X10
X20
X2 eccentrics


#1208

Tuesday November 7

5/3/1 rest pause

8s week

PAUSED BENCH
65x8
155x8
245x8
Work -belt n chalk
265x8
315x8 Slingshot

PULL UP LADDER -paused
X1
X2
X3
X4
X5
X4
X3 last 3 sets sucked
X2
X1

Then

5 singles from a 3 sec. Hang.

SSB SQUAT
paused
55x8
145x8
195x8
Work -tng. Belt
225x8

  • 2 more long paused =10

#1209

Thursday 11–9-17

5/3/1 rest pause

8s week

INCLINE BENCH - paused
65x8
155x8
205x8

15 breathes
175x22. 12/6/4

PENDLAY ROWS
50x8
140x8
160x8
220x8

180x14

SSB SQUAT
55x12. p.
145x12 p.
165x14 tng


#1210

Sunday session

REVERSE CURL-paused
55x10
15 breathes
75x23 12/6/5

BARBELL CURL -paused
15 breathes
75x22 12/6/4

ABWHEEL
x10 tng
X20 paused
X2 eccentric


#1211

Tuesday 11-14-17

5/3/1 rest pause

PAUSED BENCH
60x10
150x5
240x5
260x5
Work-belt n chalk
290x5
340x5 Slingshot

SSB SQUAT
Paused
70x5
160x5
180x5
210x5
Tng- belt n chalk
250x5

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

15 breathes
X1
X1
X1


#1212

Thursday 11-16-17

5/3/1 rest pause

INCLINE BENCH -paused
50x10
140x5
190x5
Work- belt n chalk
240x5
15 breathes
190x21. 12/6/3

PENDLAY ROW
55x10
145x5
205x5
Work-belt n chalk
235x5
205x12

SSB SQUAT - no belt
55x12. p.
145x12 p.
185x14 tng


#1213

Monday 11-20-17

Moved things around for the holiday. Sunday session will be friday, mon./wed. The big days - don’t want to do 20 rep ab wheels day before heavy squats !

5/3/1 rest pause

PAUSED BENCH
60x12
150x6
240x6
Work-belt n chalk
260x3
290x3
310x3
360x3 Slingshot

SSB SQUAT
Paused
85x6
175x6
195x6
235x3
Work- belt n chalk
265x3 tng

PULL UP LADDER
1 min rest
X1
X2
X3
X4
X5
X4
X3
X2
X1
10 sec rest
X1
X1
X1


#1214

Wednesday 11-22-17

5/3/1 rest pause

INCLINE BENCH -paused
50x12
140x6
190x6
230x3
Work-belt n chalk
250x3
15 breathes
200x18 10/5/3

PENDLAY ROW
45x12
135x6
185x6
215x3
Work-belt n chalk
245x6 3 planned.
215x12

SSB SQUAT
65x12 p.
155x12 p.
205x14 tng.


#1215

Post Turkey Day

REVERSE CURL - paused
45x10
65x10
15 breathes
85x18. 9/5/4

BARBELL CURL - paused
85x19 10/5/4

AN WHEEL
x10 tng
X20 paused
X2 eccentric


#1216

Sunday session

REVERSE CURLS - paused
55x10
75x10
15 breathes
95x16. 7/5/4

BARBELL CURL -paused
15 breathes
95x17 8/5/4

ABWHEELS
x10. Tng
X20. Paused
X2 eccentric


#1217

Tuesday 11-28 -17

5/3/1 rest pause

1s week

PAUSED BENCH
75x12
165x6
255x6
Work - belt n chalk
275x3
305x2
325x1
375x1 SLINGSHOT

255x10 tng immediately after

SSB SQUAT

paused
55x6
145x6
195x3
215x1
Work- belt /tng
235x1
255x1
275x1

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


#1218

Thursday 11-30-17

5/3/1 rest pause

1s week

INCLINE BENCH -PAUSED
60x12
150x6
200x3
Work - belt n chalk
220x1
240x1
260x1 really moved well

15 breathes
210x18 10/5/3

PENDLAY ROW
60x12
150x6
200x6
Work-belt n chalk
220x1
240x1
260x3 Major p.r

230x8

SSB SQUAT
80x12. P.
170x12. P.
220x12. Tng.


#1219

Sunday session

New cycle

REVERSE CURL - paused
45x10
45x10
15 breathes
65x36. 20/10/6

BARBELL CURL -paused
15 breathes
65x30 16/8/6

Massive forearm pump at this point

AB WHEEL
x5 explosive
X10 tng
X23 paused


#1220

Tuesday 12-5-17

5/3/1 rest pause

Still haven’t written it up, just adding 5pds to last cycle, same day. I’ll get too it. A cple tweeks coming. Nothing big.

Dropping reg. Curls
Adding chin ups
Dropping pull ups

8s week

PAUSED BENCH
50x8
140x8
190x8
230x8
Work-belt n chalk
270x8
320x8 SLINGSHOT

SSB SQUAT
Paused
60x8
150x8
200x8
Work-add belt, tng
230x8

CHIN UP LADDER-paused
x1
X2
X3
X4
X5 will ad volume each week…