T Nation

The Barbedwired Method


#1281

TUESDAY 5-22-18

My 5x5, 1 min. Timed rests

CHAIN DEAD BENCH-3x5- feetup-paused-25 pd chains

Live weight-lockout weight

50x10. 75
140x5. 165
160x5. 185
Work
180x5. 205
180x5. 205
180x10 205

Slingshot
230x10 255

SSB SQUAT -tng- 5x5
B.w x5
65x5
155x5
Work-belt
205x5
205x5
205x5
205x5
205x5

PULL UP -full hold at top, every rep
X1
X2
X3
X4
X5

X3
X3
X3

5 sec hold
X1
X1
X1

Great day. Bench was light n I got more explosive each set.
SSB went well. Had more sets in me. N.p


#1282

Thursday 5-24-18

My 5x5, 1 min. Timed rests

DEADBENCH- 5X5- feetup - paused
45x10
135x5
Work
185x5
185x5
185x5
185x5
185x8

CLOSEGRIP
185x8 paused
150x16 tng

EXPLOSIVE JUMPS - 5X5
x3
X3
X3

X5
X5
X5
X5
X5

X3
X3
X3

BARBELL ROW- 1X5- just off floor
45x10
135x5
135x5
155x5
185x5
Work- belt n chalk
15 breathes
205x17 8/3/3/3

PENDLAY ROW
205X8

SHRUGS- hold till fail
205x20. Bench grip
205x20. Row grip


#1283

Tuesday 5-29-18

My 5x5 . 1 min. Timed rests

CHAIN DEADBENCH -1x5- feetup. Paused
45x10. 70
135x5. 160
155x5. 180
180x5. 205
180x5. 205
Work
205x8. 230
SLINGSHOT
255x8. 280

PULLUP- from hang
X1
X2
X3
X4
X5

5 sets of 3

SSB- tng- 3x5
B.w X5
80x5
170x5
Work-belt
220x5
220x5
220x5
170x5

Wasn’t easy coming off the holiday . A lot of drinking n sun…


#1284

Thursday 5-31-18

Recovered a bit from all the sun over the weekend and 2 horribly humid nights at work . Stayed in the a.c for about 8 hours an got about 6.5 hrs sleep. Both massive wins in my schedule. Feel great today. Far n few.

My 5x5. 1 min. Timed rests.

DEADBENCH- 3x5 - feetup -paused
50x10
140x5
150x5
Work
200x5
200x5
200x16. 8/5/3 15 breathes

CLOSE GRIP -paused
200x6
160x14

EXPLOSIVE JUMPS - 5x3. +10
X3
X3
X3

5 sets of 3 +10 pds

BARBELL ROWS-5x5- just off floor
55x10
145x5
Work
165x5
165x5
165x5
165x5
165x10

165x10 bench grip

SHRUGS- hold till fail
165x20 snatchgrip
165x20 bench grip
165x20 rowgrip


#1285

Monday 6-4-18

Testing some things , now that it’s summer. Staying with my 5x5 just may move Cple small things around.

Explosive jumps- +25
X3
X3
X3

X3 +10

4 sets of 3 +25

X3
X3
X3

REVERSE CURLS -paused
45x12
65x6
85x3
105x3

85x8
65x16
45x24

ABWHEELS

Paused
x6 standing-will build to 10 plus
X20


#1286

Wednesday 6-6-18

My 5x5. 1 min. Timed rests

PULL UP - - tng
X1
X2
X3
X4
X5

X8

X3
X3
X3

CHAINED DEAD BENCH
5x5 - feetup-paused

55x10. 80
145x5. 170
Work
165x5. 190
165x5. 190
165x5. 190
165x5. 190
165x10 190

SLINGSHOT
215x10 240

SSB SQUAT- 1x5-tng
B.wx5
55x5
145x5
160x5
190x5
220x5 add belt
Work
250x5


#1287

FRIDAY 6-8-18

My 5x5. 1 min. Timed rests

Summer is here, no getting up twice to take kids to school 5 days a week on top of working 10-12 hrs… now I get straight sleep… no alarm. … even though times I’ll work more… it makes up for it 10 fold.

EXPLOSIVE PAUSED SQUAT
-just the 55 pd SSB bar
X1 6 sec pause
X3 3 sec pause
X6 2 sec pause
X12 1 sec pause
X6 2 sec pause
X3 3 sec pause
X1 6sec pause

DEADBENCH -1x5-feetup -paused
45x10
135x5
150x5
175x5
200x5
Work
225x16. 8/5/3 15 breathes

CLOSE GRIP
180x17 10/4/3 15 breathes

^Back to back rest pause caught up

BARBELL ROW- just off floor-3x5
45x10
135x5
155x5
Work- belt n chalk
180x5
180x5
180x10

PENDLAY
180x12

SHRUGS- hold till fail
180x20 snatchgrip
180x20 bench grip
180x20 rowgrip

I’m liking the adjustments so far…

Explosive paused squat is really just a good way to warmup my legs hips n low back. W.o taxing me at all.


#1288

Monday 6-11-18

My 5x5. 1 min. Timed rests

PULL UP -hold at top
X1
X2
X3
X4
X5

X3
X3
X3

Till fail
X3

CHAIN DEADBENCH-3x5-feetup-paused
55x10
55x5. 80
145x5. 170
165x5. 190
Work
185x5. 210
185x5. 210
185x8. 210

SLINGSHOT
225x8. 250

SSB SQUAT- 5x5
B.wx5
70x5
160x5
180x5
Work-belt
210x5
210x5
210x5
210x5
210x5


#1289

THURSDAY 5-14-18

My 5x5. 1 min. Timed rest

SSB PAUSED SQUAT - just the 55lb bar-complex as described last week. Refer to that. Same every week here.

DEADBENCH -5x5-paused-feetup
45x10
135x5
160x5
Work
190x5
190x5
190x5
190x5
190x12

CLOSE GRIP
155x29 16/8/5. 15 breathes

BARBELL ROW-1x5- just off floor
50x10
140x5
150x5
170x5
190x5
Work-belt n chalk
210x8

PENDLAY ROW
210x8

SHRUGS- hold till fail
210x12 snatchgrip
210x16 bench grip
210x16 row grip


#1290

MONDAY 6-18-18

My 5x5 . 1 min. Timed rests

PULL UP -hang
X1
X2
X3
X4
X5

5 sets of 3

CHAIN DEADBENCH-1x5-feetup-paused
50x10. 75
140x5. 165
150x5. 175
170x5. 195
190x5. 215
210x8. 235

SLINGSHOT
260x6. 285

SSB SQUAT-3x5
B.wx5
65x5
155x5
175x5
Work- belt n chalk
225x5
225x5
225x5


#1291

Wednesday 6-20-18

My 5x5. 1 min. Timed rests

SSB BAR COMPLEX- previously described

DEADBENCH-3x5-feetup-paused
45x10
135x5
155x5
175x5
Work
205x5
205x5
205x10

CLOSE GRIP
165x23 12/6/5 15 breathes

BARBELL ROW-5x5-just off floor
45x10
135x5
150x5
Work
170x5
170x5
170x5
170x5
170x12

PENDLAY ROW
170x12

SHRUGS- hold till fail
170x20 snatchgrip
170x20 bench grip
170x20 row grip


#1292

FRIDAY

What used to be Sunday Session… accessory day? Hmmm…

XDAY

REVERSE CURLS -barbell-paused
45x20
65x16
65x12
65x12

65x12 tng
45x20 tng

EXPLOSIVE JUMPS

B.W-5 sets of 3

+10 pds- 5 sets of 3

AB WHEELS- paused
X8 standing
X24 kneeling

XDAY


#1293

MONDAY 6-25-18

My 5x5 - 1 min timed rests

CHAIN DEAD BENCH-5x5-feetup-paused
50x5. 75
140x5. 165
150x5 175
Work
170x5. 195
170x5. 195
170x5. 195
170x5 195
170x10 195

SLINGSHOT
220X10 245

PULL UP -from hang
X1
X2
X3
X4
X5
X6
X6
X5

SSB SQUAT -1x5-tng
B.wx5
55x5.
145x5
155x5
180x5
205×5 add belt
230x5
255x5

Good day. Last week of this run. On vacation next week.


#1294

WEDNESDAY 6-27-18

my 5x5. 1 min timed rests

SSB BAR COMPLEX

DEADBENCH-1x5- feetup-paused
45x10
135x5
155x5
180x5
205x5
Work
230x8 massive p.r here

CLOSE GRIP- all paused
185x22 12/6/4. 15 breathes . Great set.

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

PENDLAY ROW
235x5

SHRUGS
235x16 bench grip
235x16 row grip


#1295

FRIDAY 6-28-18

On vacation.

XDAY

REVERSE CURLS -paused
45x12
65x12
Work
85x8
85x6
85x6

65x12
45x24

ABWHEELS
x20 tng
X12 long pause

E.Z BAR CURL-6.5 pd bar. Call it 5
5x20
25x20
55x20. Just trying these out to see if they irritated my left bicep-which feels 100% right now. If not, I’ll work into these as I’d like to power curl again…

DEADLIFT-1st time this year?
45x10
135x8
205x6
225x4
250x2
Add belt-chalk-mix grip
300x5
350x1


#1296

Vacation goin well. Wrote up 8 weeks of training after this week. 5/3/1 style to build some strength , particular for my feetup paused bench goal of hitting 300. 5/3/1/5x5 week to end each run.

My buddy joe was over and took advantage of a spot i fully paused 245/265/285 so its within reach just off 5x5 training.

Going back to pendlay rows as well vs. From hang.

Testing my left bicep on e.z bar curls by doing sets of 20 starting with the bar. So far so good. Id like to power curl again. I just reverse barbell curlled 115x3 so the potential for a p.r is good as well on the power curl.


#1297

MONDAY 7-9-18

5/3/1 1 min. Timed rests

5s week

PULLUP- full hold at top
X1
X2
X3
X4
X5

X3
X3
X3

Negatives
X1
X1
X1

DEADBENCH -feetup-paused
45x10
135x5
160x5
180x5
200x5
220x5
245x5

CLOSE GRIP
195x8

SSB SQUAT- tng
B.wx5
55x5
145x5
170x5
190x5
220x5
245x5 top set. Way hard
220x5

Near 2 weeks with no SSB on my back . Def fell off.


#1298

WEDNESDAY 7-11-18

5/3/1 1 min. Timed rests

5s week

EXPLOSIVE JUMPS
B.W
8 sets of 3

CHAIN DEADBENCH- feetup-paused
50x5. 75
50x5. 75
140x5. 165
160x5. 185
180x5. 205
200x5. 225
Work
220x6. 245

SLINGSHOT
270x5. 295 barely
15 breathes
220x6 tng

PENDLAY ROW
45x10
50x5
140x5
160x5
180x5
200x5
Work-belt n chalk
220x16 8/5/3 15 breathes

SHRUGS- hold till fail
220x20 bench grip
220x20 row grip


#1299

Friday the 13 th.

Couldn’t sleep so I got up near 2 hours before my alarm n just did this.

XDAY

REVERSE BARBELL CURLS -paused
45x40
45x30
45x30

Close grip
45x26 12/8/6 15 breathes

ABWHEELS
x5 standing paused
X10 kneeling paused
X15 kneeling tng

E.Z BAR CURLS -will refer to as POWER CURL
explosive tng
15x20
35x20
65x20

2 sec pause
85x6

Pain free. I plan to keep these as long as my left bicep remains healthy. For now it will be free standing Paused Power Curl, strict as possible.Goal is 125 plus to start.


#1300

Monday 7-16-18

Celebrated 12 years of marriage yesterday!

5/3/1. 1 min. Timed rests

3s week

PULL UP - hang
x1
X2
X3
X4
X5
X5

X3
X3
X3

X3 negatives

DEADBENCH -feetup-paused
45x12
135x6
155x6
185x6
210x3
235x3
260x3
15 breathes
205x6

CLOSE GRIP
205xx11 6/3/2. 15 breathes

SSB SQUAT-TNG
B.wx6
55x6
145x6
165x6
195x3
Add belt
210x3
235x3 my back locked up terrible here. I’ve never had this problem before. I took 10 min n stretched n loosened up. .

260x3 just glad I completed it. Didn’t think I was gonna today…

Hit 235x3 again.