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