T Nation

The Barbedwired Method


#1261

Monday 3-12-18

My 5x5. 1 min. Timed rests

DEADBENCH-1x5- paused.
45x20
135x10
195x5
Work- belt n chalk
225x8 repped out
195x5 8ct eccentric
155x15 CLOSEGRIP

PULLUP -hang
X1
X2
X3
X4
X5

X3
X3
X3

X3

SSBSQUAT -3x5- tng
B.w x5
55x5
135x5
195x5
Work- belt n chalk
215x5
215x5
215x5 realized later this was supposed to be 210

Great way to start tbe week.


#1262

Wednesday 3-14-18

My 5x5 . 1 min. Timed rests

INCLINE BENCH -3x5- paused
45x15
135x5
145x5
165x5
Work
185x5
185x5
185x10

155x15 tng

EXPLOSIVE JUMPS -5x3
X3
X3
X3

+10pds
X3
X3
X3
X3
X3

X3

BARBELL ROW-5x5 -just off floor
45x10
135x10
155x5
Work-belt n chalk
175x5
175x5
175x5
175x5
175x10

SHRUGS
175X20 incline grip
175x20. Row grip - both hold till failure


#1263

Forgot to log Fridays session. Reverse curls n ab wheels. It got done though.

This is the 3rd week of my 5x5. It’s a 3 week cycle. I’ll start over next week +5.

Lifting on Monday, I am much stronger than waiting till Tuesday . By then I’m fully fasted again and worked 12 hrs the night before.

MONDAY 3-18-18

My 5x5 . 1 min. Timed rests

DEADBENCH -5x5- feetup/paused
45x20
135x10
160x5
Work
180x5
180x5
180x5
180x5
180x5

180x6- 8ct eccentrics

PULL UP -tng
X1
X2
X3
X4
X5

X3
X3
X3
X3
X3

X3 3+ ct. Hang n hold

SSB SQUAT- 1x5-tng
B.wx5
55x5
145x5
175x5
205x6
Add belt
235x6 could gone for 10 on last 2 sets.

Felt good.

Friday I hit my 1st actual weight goal. 25 full pounds down! Started at 250-now 225.


#1264

Wednesday 3-21-18

My 5x5 . 1 min. Timed rests

INCLINE BENCH- 1x5- paused
45x15
135x5
145x5
165x5
195x5
Work
215x6

175x12

EXPLOSIVE JUMPS -5×1-
x3
3setsof3
X3 +10pds
×1
×1
×1
×1
×1 all +25pds

X3 +10
X3

BARBELL ROW-3x5-just off ground
45x10
135x5
145x5
165x5
Work-belt n chalk
185x5
185x5
185x8

185x8 (pendlay)

SHRUGS- then hold
185x20 incline grip
185x20 row grip


#1265

Tuesday 3-27-18

Been down w. Flu. Last 2 days. Layed around like 20 hours each .getting better but still feel like shit.

My 5x5. 1 min. Rests

DEADBENCH- 3x5- feetup.paused
50x20
140x10
155x5
175x5
Work
200x5
200x5
200x8

160x15- Paused Close grip

PULLUP- hold at top
X1
X2
X3
X4
X5

X3
X3
X3

SSB SQUAT-5x5- did 3x5**
60x5
150x5
170x5
Work
200x5
200x5
200x5
Cut last 2 sets. I was dieing.


#1266

I was sore as shit from that last session. Embarassing. Still fighting off this flu…

Still a bit weak but today went much better…

Friday 3-30-18

My 5x5 - 1 min. Timed rests

INCLNE BENCH- 5x5- paused
50x10
140x5
160x5
Work
180x5
180x5
180x5
180x5
180x5 all smoothe

180x5. 8ct eccentric

EXPLOSIVE JUMPS- 5x5
x3
X3
X3

X5
X5
X5
X5
X5

X3

BARBELL ROW- just off floor- 1x5
60x10
150x5
170x5
190x5
200x5
Work
220x5

220x5 pendlay style

SHRUGS
220X12. INCLINE GRIP
220X12 ROW GRIP
150X12 SNATCHGRIP


#1267

Sunday session. Been doin them. Just not logging

REVERSE CURL - pauses
45x16
60x8
15 breathes
80x17
8/5/4

60x20 tng
45x20 p.

ABWHEEL
x6 standing
X12 paused
X20 tng


#1268

TUESDAY APRIL 3RD

my 5x5. 1 min. Timed rests

Time to get back on track.

DEADBENCH -1x5- feetup. Paused
50x20
140x10
160x5
180x5
200x5
Work
230x6

190x10 p. Close grip

PULL UP - hang
X1
X2
X3
X4
X5
X6

X3
X3
X3
X3
X3

X5

SSB SQUAT -3x5-tng
B.w X5
55x5
145x5
155x5
175x5
195x5
Work-belt
215x5
215x5
215x5


#1269

THURSDAY 4-5-18

My 5x5. 1 min. Timed rests

INCLINE BENCH -3x5 - paused
45x20
135x10
140x5
160x5
Work
180x5
180x5
180x8- bad news I miss loaded today’s weight 10 pds too light. Good news is I finished w. 2 amrap sets n made up with volume.

150x15 tng

EXPLOSIVE JUMPS -5x3 plus 10 pds
X3

X3
X3
X3

Work-plus 10 pds
X3
X3
X3
X3
X3

X3

BARBELL ROWS-5x5- just off floor
50x10
140x5
160x5
Work-bekt n chalk
180x5
180x5
180x5
180x5
180x8

180x8 pendlay here

SHRUGS
180x20 Incline grip
180x20 Row grip


#1270

Did get a Sunday session in. Didn’t post. Due to some situations been lacking severally in sleep . Put off my session till today

Wednesday 4-11-18

My 5x5. 1 min. Rests

DEADBENCH- 5X5 - feet up. Paused
45x10
135x10
160x5
Work
185x5
185x5
185x5
185x5
185x5

185x5 8 sec eccentrics

135x20 Close grip tng

PULL UP - tng
X1
X2
X3
X4
X5

X3
X3
X3
X3
X3

X6

SSB SQUAT -tng - 1x5
B.w X5
55x5
145x5
180x5
210x5
Work- belt n chalk
240x5

Good day.


#1271

Friday 4-13-18

My 5x5 . 1 min. Timed rests

INCLINE BENCH -1x5- paused
45x10
135x5
145x5
170x5
195x5
Work
220x5

175x10

EXPLOSIVE JUMPS
x3
X3x3x3
X3 +10
X3 +25
X3 +25
X3 +25

X3 +10
X3

BARBELL ROW- 3x5- just off floor
50x10
140x5
160x5
Work
190x5
190x5
190x10

190x10 Pendlay

SHRUGS- hold till fail
190x20 incline grip
190x20 row grip


#1272

Sunday session

REVERSE CURLS PAUSED
45x1
65x1
85x1
95x1
105x1
115x3 cheat curl here only
90x3
70x12
45x24

ABWHEELS -paused
X12 standing
X20 kneeling


#1273

TUESDAY APRIL 17 2018

my 5x5 . 1 min timed rest

DEADBENCH. 3x5. Feetup. paused.
45x10
135x5
155x5
180x5
Work
205x5
205x5
205x8

CLOSEGRIP-PAUSED
165x12

PULL UP - Hold at top
X1
X2
X3
X4
X5
X6 yea

X3 longer holds
X3
X4

SSB SQUAT- 5x5
B.wx5
65x5
155x5
175x5
Work- belt n chalk
205x5
205x5
205x5
205x5
205x6 yup

Last time this 5x5 came up I was sick and barely got thru the 3rd set @200 . Was insanely sore for 2 days as well. Redemption was had as each rep was clean and explosive today, even got n extra on final set


#1274

Thursday 4-19-18

My 5x5. 1 min. Timed rests

INCLINE BENCH -paused-5x5
45x10
135x5
165x5
Work
185x5
185x5
185x5
185x5
185x5

185x5 8 ct. Eccentric

Explosive Jumps - 5x5
X3
X3
X3

X5
X5
X5
X5
X5

X3

BARBELL ROW- 1×5 -just off floor
45x10
135x5
145x5
165x5
185x5
205x5
Work-belt n chalk
225x5

225x5 Pendlay

SHRUGS
225x12 incline grip
225x12 row grip
135x24 snatchgrip