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


#1275

Sunday session in but not logged.

Tuesday 4-24-18

My 5x5- 1 min. Rests.

PULL-UPS - from a hang
X1
X2
X3
X4
X5
X8 went for it. Recent p.r.

X3
X3
X3
X3
X3

DEADBENCH- 1×5 - feetup,paused
45x20
135x5
145x5
175x5
205x5
235x5

185x12

SSB SQUAT - 3x5
B.wx5
55x5
145x5
170x5
195x5
Work- belt n chalk
220x5
220x5
220x5

Back on full fasting. Got down from 250-224. Took a 2 week break from hardcore and starting again, 227 starting weight. Not bad.


#1276

Thursday 4-26-18

My 5x5 . 1 min timed rest

Explosive jumps
X3
X3
X3
Plus 10 pds
X3
X3
X3
X3
X3

INCLINE BENCH -3x5- paused
45x10
135x5
145x5
170x5
Work
195x5
195x5
195x8

155x10 2sec pause

BARBELL ROWS- 5x5 -just off floor
45x10
135x5
155x5
Work- belt n chalk
185x5
185x5
185x5
185x5
185x8

PENDLAY ROW
205x8

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

Fasting -down to 222.


#1277

4-30-18

Turned 38 this weekend. Drank beer n enjoyed family n friends for 2 days. Weighed in at 231 today after being 222 friday. Lol

My 5x5 . 1 min. Timed rests

PULL UP -tng
X1
X2
X3
X4
X5
X6

X3
X3
X3
X3
X3

DEADBENCH-5x5-paused-feetup
45x10
135x5
165x5
Work
190x5
190x5
190x5
190x5
190x5

190x6 8 sec. Eccentrics
135x12 close grip

SSB SQUAT -1x5
B.wx5
55x5
145x5
155x5
185x5
Belt n chalk
215x5
245x5


#1278

Thursday may 3rd. 2018

I leave for Florida, tomorrow.

My goal of losing 25 pds before so was met. My final weigh in today was 223, a 27 pd loss.

215 will be the goal after my return. Not during.

EXPLOSIVE JUMPS
x3
x3
X3

X3 +10

5 sets of 1 +25
X3 +10
X3

INCLINE PAUSED BENCH-1x5
45x10
135x5
135x5
165x5
195x5
Work
225x5

185x10
135x12 close grip

BARBELL ROW-3x5
45x10
135x5
145x5
165x5
Work -belt n chalk
195x5
195x5
195x8

PENDLAY -overload
215x8

SHRUGS- hold till fail
195x20 incline grip
195x20 row grip


#1279

Well vacation was fantastic. Florida was 92 n sunny everyday. Great time. 1st week back just did some testing and intend to continue on my 5x5 with a Cple changes to variations and adding a goal.

Goal = feet up pause bench 300 plus.

I’m eliminating incline bench and going to 2 days a week dead benching as described.

1st day I will use chains and overload with Slingshot after

2nd day will be straight weight with close grip work after.

It’s fairly close now, un trained.

Dead bench straight weight I paused 275 this week

Deadbench with chains I hit 255 +25 chains (280)
Then slingshot 305 +25 chains (330)

My chains weigh just over 13 pounds per side . Actual weight is like 26.8 combined. But for maths sake well say 25.

I for got how damn hard paused chain benching is . I don’t have a ton of weight, but it’s just enough to connect you to the floor and fight for every inch, literally, once into reps or max weight.

By doing this day 1st in the week I’m hoping it will make the straight weight fly up. We’ll see.


#1280

Sunday session

REVERSE CURLS-paused
50x24
60x12

80x17. 8/5/4

60x12
50x24

AB WHEELS -
x5. Tng
X10. Tng
X20. Tng

X8 paused