T Nation

The Barbedwired Method


#1221

Thursday 12-7-17

5/3/1

Rest pause

Fighting a small head cold. Can’t breathe. Fk

INCLINE BENCH - paused
50x8
140x8
180x8
Work-belt n chalk
210x8
15 breathes
180x20. 10/6/4

PENDLAY ROWS
45x8
135x8
185x8
Work- belt n chalk
225x8
185x14 can’t breathe

SSB SQUAT
60x12. P.
150x12. P.
170x12. Tng can’t breathe


#1222

Sunday session

REVERSE CURL -strict against wall. Paused
45x10
65x5
95x1
105x0
75x5

Standing
15 breathes
75x22. 12/6/4
15 breathes
45x22

AB WHEEL
x5 standing
X10 paused
X22 tng


#1223

Tuesday 12-12-17

5/3/1 rest pause

PAUSE BENCH
45x10
135x5
185x5
225x5
275x5
Work-belt n chalk
295x5
345x5 SLINGSHOT

SSB SQUAT
paused
55x5
145x5
195x5
235x5 add belt
Tng
255x6* had another . Tho most top sets are rpe 8 or 9 on this program. For the 8/5/3/1 sets.

CHINS- Hang
X1
X2
X3
X4
X5
X4

Add a set each week


#1224

12-14-17

Snow day here. Which meant I didn’t have to get up at 2 diff. Times to take kids to school, got a full 6.5 hours straight sleep, which in theory should have led to phenomenal training. Instead I failed on my top 5 set of incline bench. Lol.

5/3/1 rest pause

5s week

PAUSED INCLINE
45x10
135x5
185x5
225x5
Work-belt n chalk
245x4, 15 breathes 245x2 . Yikes.

15 breathes
195x16. 8/5/3

PENDLAY ROW
50x5
140x5
190x5
210x5
Work- belt n chalk
240x5
210x12

SSB SQUAT
80x12. P.
170x12. P.
190x15. Tng


#1225

Looking back, I’ve been struggling on the 5s week of paused incline, this was coming. Also the night before, I worked 10 plus hrs then shoveled snow 1st time this season. My back was sore, but not till later on. Just one of those thing you realize later.

Sunday session

REVERSE CURL -paused
45x12
65x6
85x3

15 breathes
85x16. 8/5/4

Immediately hit explosive set
65x10 tng

Followed by 20 rep paused set
45x24

AB WHEELS

x5 standing
X10 paused
X20 tng


#1226

Tuesday 12-18-17

5/3/1 rest pause

Got new tatt. This weekend. Profile pic. Nearly cut my pinky off making stick arms for our snow man. Def. Reminder to be safe.

PAUSE BENCH
65x12
155x6
245x3
Work- belt n chalk
265x3
295x3
315x3

365x3 Slingshot tng
315x6 Slingshot full pause

SSB SQUAT
Paused
55x6
145x6
205x3
Work- belt n chalk
230x3 p.
250x3 p.
270x4* tng

CHIN UP LADDER - paused
X1
X2
X3
X4
X5
X4
X3


#1227

Thursday 12-21-17

5/3/1 rest pause

3s week

More of the same on incline. I was ready tho, time to reset after this cycle. I thought so last cycle but nailed my singles week, n added on.

PAUSED INCLINE
45x12
135x6
185x3
Work belt n chalk
215x3
235x3
255 for 3 singles. 15 breathes

15 breathes
205x16. 8/5/3

PENDLAY ROW
50x6
140x6
190x6
Work-belt n chalk
210x3
230x3
240x5**

220x8

SSB SQUAT- went for p.r here…
70x6. Paused
160x6. Paused
210x21. Tng goal of 205x20 finally met/ broke


#1228

Did a Sunday session. Didn’t post it.

Wednesday 12-26-17

5/3/1 rest pause

1s week

PAUSED BENCH
60x12
150x6
240x3
Work-belt n chalk
260x1
290x1
330x1
380x1 Slingshot
240x6 immediately/explosive

SSB SQUAT
paused
60x6
150x6
200x3
Work-belt n chalk-tng
240x1
260x1
280x3 pry had 2 more

CHINS - paused
X1
X2
X3
X4
X5
X4
X3
X2
X1
X1
X1. Longer rests today


#1229

Friday 12-29-17

5/3/1

Rest pause

1s week

INCLINE BENCH- paused
65x12
135x6
185x3
205x1
Work-chalk n belt
225x1
245x1
265x1 moved well!

225x6
135x12

PENDLAY ROW
45x6
135x6
185x6
205x3
work- belt n chalk
225x1
245x1
265x3 p.r

235x8

SSB SQUAT - paused
B.w x. 8
85. X.8
175 x 8
225. X 8 add belt

Fighting off a cold, felt pretty good till last 2 sets of SSB.

Considering a change up to begin the year. …

I like 10x3… been a while…well see


#1230

Ok. New year, now this forum will move 4 times the speed it has for about 3 months n then level out.

Still battling that cold.

I got something written and started attacking it today. Time to lose some weight as well…

4 week cycles- I used actual rep schemes and percentages. Which look really balanced btw. All based off my last cycle 1s week numbers, plus 5 pds.

2 days a week. Plus my Sunday session of reverse curls n ab wheels.

Tues.

Pbench.
Pull-ups
Ssb

Thurs.
P. Incline
Pendlay row
Sq. Variation.- explosive jumps

Week1. Rest pause @.75
Week2. 5x5 @ .80
Week3. 8x3 @.85
Week4. 3x3 @ .90


#1231

Tuesday 1-2-18

Rest pause

P. BENCH
50x10
140x8
230x6
15 breathes
250x21. 13/5/3 blown

CLOSEGRIP- slingshot/ feetup
250x8

PULLUPS- paused
X1
X2
X3
15 breathes
X3
X3
X3

SSB SQUAT
75x8. P.
165x8 P
15 breathes
215x15. 8/5/3.
Not true r.p as I planned to rack at reps 8/5/3 regardless. I don’t have a squat rack. Plus it’s not recommended.


#1232

Thursday 1-4-18

REST PAUSE week @.75

EXPLOSIVE JUMPS
10 breathes between sets of 3
1 Minute between sets
3x3
3x3
3x3
1x12

Then sets of 3 after every set of incline
5x3

54 reps total

INCLINE BENCH -paused
50x10
140x8
160x6
Work - 15 breathes
200x18. 10/5/3

CLOSEGRIP- 6 count eccentrics
140x6

PENDLAY ROW
50x10
140x8
160x6
Work- belt n chalk
15 breathes
200x22 12/6/4

BARBELL HOLDS
140x45 secs. Snatchgrip
140x45 secs. Close grip (@smooth)


#1233

Sunday session.

Got everything written up.

4 week runs

Week 1. Restpause @75
Week 2. 5x5 @80
Week 3. 8x3 @85
Week 4. 3x3. @90

Day 1 .
P. Bench
Ssb squat
Pull ups

Day 2.
Explosive jumps
Incline .P
Pendlay row
Barbell holds-grip

Sunday session
Ab wheels
Rev. Curls


5x5 week
Sunday session

Rev. Curls- paused
45x10
55x5
Work 5x5 1 minute timed rest
75x5
75x5
75x5
75x5
75x8*

55x10 8 ct eccentrics

45x25 explosive

Abwheels
X5. Standing
X10 paused
X20. Tng


#1234

Monday 1-8-18

5x5 week. 1 minute timed rest

-set phone to stop watch start it after each set, pause it on the minute and do the next set, then resume it for each set. It also counts your sets for you too. I learned this trick when doing 10x3, to keep track of all those sets.

Paused Bench
45x10
135x8
225x6
245x1
Work-belt n chalk, timer
265x5
265x5
265x5
265x5
265x5

Closegrip
245x5 tng
135x8 8 ct eccentric

SSB SQUAT
70x5. P.
160x5. P.
180x5. P.
Work-belt n chalk, timer
230x5
230x5
230x5
230x5
230x5 all tng.

Pullups- paused
X1
X2
X3
On the minute
X3
X3
X3
X3
X3

Pooped. These 1 min. Timed rests are challenging. Gbut effective to jump start this cut though.

Also 5x5 1 min rest on ssb had some pump in my quads n back, reps 4 n 5 on this bar suck already w.o that.


#1235

1-11-18

5x5 week. 1 min timed rests.

Returned to work and started a cut, doing fasting. One meal a day for now.i feel great here on day 3, but given this n 1 min. Timed rests my lifts are suffering a bit. Which should force some adaptation.

Explosive jumps- b.w
10 deep breaths
X3
X3
X3
1 minute timed
X5
X5
X5
X5
X5

PAUSED INCLINE
55x10
145x5
165x5
5x5 1 min rest
215x5
215x5
215x5
215x5 added.30 sec
215x4 x1 had to restpause last rep

CLOSEGRIP
145X8. 8 ct. eccentric

PENDLAY ROWS
55X10
145X5
165X5
5X5 1 min. rest
215x5
215x5
215x5
215x5
215x5

145x20 bench grip

Holds -timed
145x .45 secs. Bench grip
145x .45 secs. Row grip


#1236

Sunday session

REVERSE CURL-paused
50x12
60x6
Work-1 min timed rest
80x3
80x3
80x3
80x3
80x3
80x3
80x3
80x6*

60x10 8 ct eccentric

50x25 explosive as possible

ABWHEELS
X5. standing
X10 paused
X20 tng


#1237

Wednesday 1-17-18

Worked 14.5 hrs. Monday night so… I pushed everythig back a day just to get some sleep.

8x3 week. 1 min timed rests

PAUSED BENCH
55x12
145x8
235x4
Work-belt chalk timer
285x3
285x3
285x3
285x3
285x3
285x3 add 10 deep breaths here
285x3
285x3

CLOSEGRIP BENCH
235X6 Tng
145x10 8 ct eccentric

SSB SQUAT
paused
65x6
155x6
205x3
Work-belt tnt
245x3
245x3
245x3
245x3
245x3
245x3
245x3
245x3. These went better than bench…

PULLUP -paused
X1
X2
X3
On the minute
X3
X3
X3
X3
X3
X3

X3 6ct eccentric


#1238

Friday 1-19-18

8x3 week 1 min. Timed rests

INCLINE BENCH - paused
50x6
140x6
190x6
Work -belt n chalk. Timer
230x3
230x3 too heavy :neutral_face:
210x3
210x3
210x3
210x3
210x3
210x3

CLOSEGRIP
140x6. 8 ct. Eccentric

PENDLAY ROW
50x6
140x6
190x6
Work-belt chalk timer
230x3
230x3
230x3
230x3
230x3
230x3
230x3
230x6 *

Holds
140x .55 secs. Bench grip
140x .55 secs. CLOSEGRIP

Explosive jumps
X1
X2
X3
1 min rests
10 sets of 3


#1239

Between returning to work 12 hr shifts and cutting, I’m seeing a drop in strength.

Percentage based training has been my downfall in the past due to its lack of adjustment to fatigue, day to day.

My bread n butter is daily regulated. Such as restpause, where you just end up doing less reps if tired, more if not. I in tend to get back to that as my work or schedule is not going away.


#1240

Tuesday 1-23-18

3x3 week. 1 min. Timed rests

PAUSED BENCH
50x12
140x8
230x4
280x3
300x3*

280x3
280x3
280x3

CLOSEGRIP TNG
230x6
140x8 (165) plus 25 pd chains. 8 ct eccentric

PULLUP PAUSED
x1
X2
X3
X4
X5

Then
6 sets of 3

SSB SQUAT
PAUSED
55x6
145x6
195x3
235x3
Tng
255x3
255x3
255x3

235x3
140x6

Good day. 300 on bench did move o.k but pry not for the planned 3x3, backed it down. This cut continues.

Def Going back to some restpause, daily fatigue friendly training.