T Nation

The Barbedwired Method


#1241

Thursday 1-25-18

3x3 week. 1 min. Timed rests

Worked 12 hours . Got about 5.5 hour total sleep, broken into 2 segments. Hah

Explosive jumps
X3
X3
X3

X3 +10pd plate
X3 +25pd. Plate

X3
X3
X3 45pd barbell on back all 3 sets
B.w
X3
X3
X3

INCLINE BENCH - PAUSED
45x12
135x10
185x3
205x3
Work-belt n chalk
225x3
225x3
225x3

205x6 2" paused spoto
135x8. 8ct. Eccentric closegrip

PENDLAY ROW
45X6
135X6
185X6
225X3
WORK-belt n chalk
245x3
245x3
245x3

Timed holds
225 x. .35 secs. Incline grip
225 x. .35 secs. Row grip


#1242

Sunday session

REVERSE CURLS- paused
50x8
70x8
15 breathes
70x22. 12/6/4

50x8. 8ct eccentrics
45x24 explosive

ABWHEEL
x5 standing
X22 kneeling - paused

Made the switch. Back to 5/3/1 restpause style training. Good time as my cut continues. Down 16 pounds in 3 weeks. Boom.


#1243

Tuesday 1-30-18

5/3/1 n rest pause. Rep out on 5/3/1 sets, for now

5s week

PAUSED BENCH
50x10
140x5
230x5
250x5
Work- Belt n chalk
260x8

CLOSEGRIP SLINGSHOT
15 breathes
260x15. 8/4/3. New

SSB SQUAT
55x5
145x5
195x5
Work-belt n chalk
235x8

PULLUPS- paused
X1
X2
X3
X4
X5
X4
X3
X2
X1

X5 several minutes later


#1244

Friday 2-1-18

Worked 6 hours over my shift wed Night. So I slept Thursday.

5/3/1 rest pause 1 min. Timed rests

5s week. Rep out

HIGH BAR PAUSED SQUATS
B.wx5
135x5
155x5
185x5
135x10
45x10. New again. Getting adjusted

INCLINE BENCH- paused
45x10
135x5
155x5
185x5
Work- belt n chalk
205x8

CLOSEGRIP INCLINE-tng
15 breathes
185x6
135x8
135x8

PENDLAY ROW
45x10
135x5
185x5
Work- belt n chalk
15 breathes
205x10
205x5
205x3
205x2 made it 20

Timed holds
205x. .35 secs. Bench grip
205x. .30 secs. Row grip


#1245

Week 4 of the cut. 18 pds down.

Great time to reset the weight due to some loss of strength, also verified I enjoy this training style.


#1246

Sunday session

REVERSE CURLS -paused
50x10
60x5
15 breathes
80x17 8/5/4

60x8. 8ct. Eccentric
50x24. Explosive

ABWHEELS
x6 sanding
X12 paused
X20 tng


#1247

Tuesday 2-6-18

5/3/1 rest pause 1 min. Timed rest

3s week

PAUSED BENCH
45x12
135x8
225x4
245x2
Work -belt n chalk
275x6

CLOSEGRIP SLINGSHOT
15 breathes
275x14. 8/4/2

SSB SQUAT- tnt
55x6
145x6
195x3
235x3 add belt
Work
250x6. Both top sets better than.last week so far

PULLUP- paused
X1
X2
X3
X4
X5

X3
X3
X3
X3
X3
X3

Cutting going well, strength still down, conditioning getting slightly better.


#1248

Thursday 2-8-18

5/3/1 rest pause 1 min. Timed rest

Fd up and did next week’s single, as a triple today on high bar squat. Made my back stiff as fk.

HBAR SQUAT - no belt. Paused
B.wx6
55x6
145x6
165x6
215x3

INCLINE BENCH- paused
55x12
145x6
165x6
Work-belt n chalk
215x5
215x5 tng
145x8 CLOSEGRIP tng

PENDLAY ROW
55X6
145X6
165X6
WORK- Belt n chalk
215x5
215x5
215x5

Holds
215x .30 secs bench grip
215x .30 secs row grip

Cut going well. Strength still down.

20 pds down since I started fasting 5 weeks ago.


#1249

Last week, tweaked my lower right back, still there. Then something in my right neck too. Over the weekend. Kinda banged up!!

Sunday session I skipped ab wheels to not irritate my back and just did my reverse curls. Stretching n hotshowers are helping. Got some sleep too.

Changed things up a bit to cater to this, goal just hit top set and get out, high rep warmup or cool downs for blood flow instead.

PULL-UPS -paused
X1
X2
X3
X4
X5
X6

PAUSED BENCH- belt on entire session
60x12
150x10
240x6
260x3
Top set
290x1
290x1 again

FEET UP BENCH- easy on neck n back
240x6. paused
150x22. Tng

squat n back warmup
B.w
X6 tng
X9 explosive jumps , 3x3
X12 paused

SSB SQUAT- belt on entire time
65x1. P.
155x1 p.
205x1 p.
225x1. Tng
245x1. Tng
265x1 tng

55x22. P.

Got through, no irritation or problems.


#1250

Thursdays 2-15-18

More of the same. Get in get out. Pry this way through next week. The re evaluate.

5/3/1 rest pause. 1 min timed rests

1s week

Squat warmup
B.w
X6. tng
X9 explosive jumps 3x3
X12 paused

HIGHBAR PAUSED SQUAT
45x6. Belt
55x1
145x1
165x1
195x1
215x1 top set
55x12

INCINE BENCH - paused
50x12
140x10
190x6
210x3
230x1 top set

210x6
140x10 Closegrip

PENDLAY ROW
50x12
140x8
160x6
190x3
210x3
230x3

SHRUGS
230X8. SNATCHGRIP
230X10. ROW GRIP

back n neck get better each day.


#1251

Some catching up.

Sunday session . Still resting my neck n back. No abwheels

REVERSE CURLS
50X12
70X6
100X3

90X6
70X12
50X24


#1252

Monday

8s week

5/3/1 restpause 1 min. Rests

PAUSED BENCH
50x8
140x8
230x8
250x10

FEETUP BENCH -paused
230x5
140x16

PULLUP- paused
X1
X2
X3
X4
X5

6 sets of 3

SSB SQUAT-belt entire tine
b.wx16
80x8
170x8
220x8
Immediately
170x5
80x5
B .wx5


#1253

Wednesday

5/3/1 restpause . 1 min rests

8s week

INCLINE BENCH- paused
55x8
145x8
165x8
195x10

195x6 widegrip
165x8 closegrip

PENDLAY ROWS- belt entire time
55x8
145x8
165x8
195x12
195x6

Shrugs
195x12. Incline Benchgrip
195x12 row grip

Fyi

Bench grip- middle finger on ring
Incline grip - pinky on ring
Closegrip -pointer at the smoothe
Row/deadlift grip-2 inches off smooth


#1254

Got a sunday session in. Neck n back all better.

REVERSE CURLS-paused
45x20
65x10
85x5

15 breathes -tng
65x24. 12/7/5

45x24

ABWHEELS
x12 tng
X6 paused
X3 standing


#1255

Just finished up writing a weight lifting program. Now im gonna run it.

The idea is that its a 5x5, but you can run it long term.

I took brandy lillys cube method and used his undulation. Where each/day or lift is at a diff. Stressor. Heavy/medium/light. And the rotate each week. Taking 3 weeks to complete the cycle.

I apllied it to 5x5 like this

Heavy-1x5
Medium- 3x5
Light- 5x5

The idea is to still start light, can rep out on top sets, time effective as youll be doing one true 5x5 per session, not 3.

3 week cycles allow for adjustments such as adding more weight or deciding to deload as needed.


#1256

On 3rds this week. Kinda wingin it.

Will start my 5x5 next week. Want to hit a heavy set of 5. Percieved as about .80% of the max ill start my 5x5 with.

MONDAY

PAUSED BENCH
45x10
135x10
225x5
275x6

FEETUP BENCH
225x5
135x20

SSB SQUAT
b.wx5
55x5
145x5
195x5
235x6

No handles
195x5
145x5
55x5

PULLUPS - hang
X1
X2
X3

X5
X5

X3
X3


#1257

Thursday 3-1-18

INCLINE BENCH- paused
45x10
135x10
205x5
215x6

205x5 benchgrip
135x15 closegrip

PENDLAY ROWS
45x10
135x10
155x5
205x5

215x6
215x5

SHRUGS
215X12 INCLINE GRIP
215X12 ROW GRIP
135X20 SNATCHGRIP

still fasting n cutting. Ive just accepted the massive strength loss for now. Rebuild with 5x5 while cutting is the plan.

23 pounds down.


#1258

Sunday session

REVERSE CURLS- paused
45x12
45x12
15 breathes
65x28 14/8/6

45x24

ABWHEELS
x5 standing
X10 paused
X15 tng

Got my 5x5 written. Its in 3 week runs.

Its a combination of ss5x5,rippetoe 3x5 and even the original 1x5. The trick to avoid stalling is i undulated it using The Cube Methods version of undulation.

Cube method has you do all the 3 days at diff. Loads. Heavy/medium/light. It takes 3 week to rotate all days through that cycle. What this does is ensures you only have 1 heavy session each week vs. All on typical periodization programs.

So

Heavy= 1x5
Medium= 3x5
Light= 5x5

So all 3 lifts you do would be at a diff. Load each day whereas in a typical 5x5 all 3 lifts would be 5x5s. A ton of volume that stalls fast.

Bench5x5
Squat5x5
Row5x5

Vs mine
Bench 3x5
Squat 1x5
Row5x5 (rotate eack week for 3 weeks)

I used the same percentages as the cube method as well. Which are low and safe. .65/.70/.80

If you complete all reps n sets over 3 weeks. Add 5 -10 pds and do it again.

I think this is something that woukd work longer term and for intermediates.

Also you have an option to rep out on last set

And on 3x5 and 1x5 weeks theres an option to rep out 80% of your top set.


#1259

Wednesday 3-7-18

I start the Barbedwired Method 5x5 i wrote

For reference and ease- Deadbench= feet up, paused here

1 min. Timed rests

DEADBENCH -3x5
45x20
135x10
145x5
170x5
Work-3x5 rep out
195x5
195x5
195x10

CLOSEGRIP- paused as well. Dead style
155x12

PULLUP 1x5- 2-3 ct hold at top
X1
X2
X3
X4
X5

X3
X3
X3

X1 each hold amap
X1
X1

SSB SQUAT- 5x5 - tng
B.wx10
B.wx5
55x5
145x5
Work- belted
195x5
195x5
195x5
195x5
195x5

195x5 extra set . All moved well


#1260

Friday 3-9-18

5X5

24 PDS DOWN ON MY CUT. 1ST GOAL IS 25.

1 min. Timed rests

INCLINE BENCH - 5x5-paused
65x10
155x5
Work- belt n chalk
175x5
175x5
175x5
175x5
175x5

175x5- 8 ct. eccentrics

EXPLOSIVE JUMPS- supersetted with incline
X3
X3

X5
X5
X5
X5
X5

X3

BARBELL ROWS- 1x5-hang just off floor
45x10
145x5
165x5
185x5
Work-belt n chalk
215x5
215x5 again
175x10

BARBELL SHRUGS- then hold till fail
215x12 incline grip
215x12 row grip
145x20 snatchgrip