T Nation

The Barbedwired Method


#1301

Long story short, I slipped on my tile kitchen floor the night before my last lift. Thought nothing of it. A severely pinched nerve popped up on my back the next day, starting in the warmup of my squats. The entire night at work was near unbearable. . A 9 on the pain scale? I could work n bend down n pick stuff up fine… but to lift my legs up or front ward was near crippling. Every single time.

After work I chugged water n some NSAIDS and soaked in the pool.

I woke pain free in my left back, only slight irritation that something had happened… 98%?

However it was evident the top of my quad and middle of my hamstring were both tweaked. All the same side , left, that I slipped on… but very minimal vs. The shear pain the pinched nerve had. So I went into today feeling 95%? Good but willing to bail on any lower body stuff if any sign re appeared. It didnt…

WEDNESDAY 7-18-18

My son’s 16th bday. Hoorayy!

5/3/1. 1 min timed rests

3s week

EXPLOSIVE JUMPS
b.w 3x3
+10 5 sets of 3

Really helped warm everything up

CHAINED DEADBENCH- feetup-paused
50x6
50x6. 75
140x6. 165
160x6. 185
190x3. 215
210x3. 235
230x3 255
190x10 215

SLINGSHOT
280X3. 305

PENDLAY ROW
50x12
140x6
140x6
160x6
Work -belt n chalk
190x3
210x3
230x3/3/3. 15 breathes
140x22 12/6/4 15 breathes

SHRUGS -hold till fail
230x16 snatchgrip
230x16 bench grip
230x20 row grip


#1302

Friday

XDAY

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

65x8
45x24

ABWHEEL- Paused
X20
X12

POWER CURL
explosive tng
15x20
35x20
65x20

Paused
75x3
85x3
95x3


#1303

MONDAY 7-21-18

5/3/1. 1 min. Timed rests

1s week.

PULL UP - hang
x1
X2
X3
X4
X5
X5

X3
X3
X3
X3

DEADBENCH
45x10
135x8
185x5
Work
215x5
245x3
270x1

CLOSE GRIP
215x12 6/4/2. 15 breathes

SSB SQUAT
full pause
B.wx5
55x5
145x5
165x5
195x5
Work-add belt
215x1
245x1

270x1. Tng

Tested back out by full pausing… everything checked out… hit my planned 270 single fairly fast.


#1304

Wednesday 7-25-18

5/3/1 . 1 min. Timed rests

1s week

Explosive jumps
X3
X3
+10
X3
+25
X3
X3
X3
X3
X3

CHAIN DEADBENCH
50x6
50x6. 75
140x6. 165
160x6. 185
Work
200x5. 225
220x3. 245
245x1 270

195x10. 220

SLINGSHOT
295x1

PENDLAY ROW
45x6
135x6
155x6
185x6
Work-belt n chalk
200x6
220x3
245x9 3/3/3 15 breathes

SHRUGS -hold till fail
245x12 snatchgrip
245x12 bench grip
245x12 row grip


#1305

Friday 7-27-18

XDAY

REVERSE CURLS - paused
45x12
65x12
Work
85x6
85x6
85x6
65x24 12/6/6 15 breathes
45x24

ABWHEEL- paused
X20
X12

POWER CURL
Tng
15x20
35x20
65x20
Paused
85x3
95x3
105x3


#1306

Monday 7-30-18

5/3/1 . 1 min timed rests

5x5 delay

DEADBENCH-5x5
45x10
135x5
185x5
Work
205x5
205x5
205x5
205x5
205x8

CLOSE GRIP
165x22. 12/6/4. 15 breathes

PULL UP -hang
X1
X2
X3
X4
X5

X3
X3
X3

SSB SQUAT -5x5
Paused
B.wx5
65x5
155x5
175x5
Work-tng n belt
205x5
205x5
205x5
205x5
205x5


#1307

Wednesday 8-1-18

5/3/1 . 1 min. Timed rests

5x5 deload.

EXPLOSIVE JUMPS
b.w
3x3
5x5

CHAIN DEADBENCH
50x6. 75
140x5. 165
160x5. 185
Work
190x5. 215
190x5. 215
190x5. 215
190x5. 215
190x8. 215

SLINGSHOT
240x8. 265

PENDLAY ROW
50x5
140x5
160x5
Work-belt n chalk
190x5
190x5
190x5
190x5
190x10

SHRUGS -hold till fail
190x20 snatchgrip
190x20 bench grip
190x20 row grip


#1308

Friday 8-3-18

Honestly did this Thursday night after work. W. 6pk budweiser. Lol. Normally it’s Friday upon waking before work.

REVERSE BARBELL CURL- paused
50x12
50x12
Work
70x22. 12/6/4 15 breathes

70x8
50x24 tng

POWER CURL
Tng
15x20
35x20
65x20

Paused
85x8

ABWHEEL-PAUSED
x12
X6


#1309

MONDAY 8-7-18

5/3/1 . 1 min. Timed rests

New cycle. 5s week

PULL UPS -3ct hold top
x1
X2
X3
X4
X5

X3
X3
X3

X1 till fail

DEADBENCH
45x10
135x5
155x5
200x5
225x5
250x5. P.r for feetup. Paused

CLOSE GRIP
200x15. 8/4/3 15 breathes

SSB SQUAT
paused
B.wx5
55x5
145x5
165x5
Belt n chalk
200x5
225x5

250x5 tng. Not great, but better than last cycle at 245. Pausing all warmup does work for me.


#1310

Wednesday 8-8-17

5/3/1 . 1 min. Timed rests

5s week

CHAINED DEADBENCH
45x5. 70
45x5. 70
135x5. 160
155x5. 180
185x5. 210
205x5. 230
225x5. 250

SLINGSHOT
250x5. 275

EXPLOSIVE JUMPS
B.w
8 sets of 3

PENDLAY ROWS
45x10
135x5
135x5
155x5
185x5
205x5
Belt n chalk
225x17. 8/5/4 15 breathes

SHRUGS- hold till fail
225x16 snatchgrip
225x16. Bench grip
225x20. Row grip.


#1311

XDAY SAME AS LAST WEEKISH. LOL

REVERSE CURLS -paused
45x6
Work
50x35
50x25
50x20
50x20 yikes

POWER CURL- paused
15x12
35x12
65x12
85x5
95x5
65x8

.ABWHEEL PAUSED
x20
X12


#1312

TUESDAY 8-14-18

Skinned up my fingers pretty bad, took an extra day. Pry good time to transition to the school year schedule anyways…tues/thurs.

5/3/1. 1 min. Timed rests

3s week

PULLUP- hang
X1
X2
X3
X4
X5
X5

2 sec Hang
5 sets of 3

DEADBENCH
45x12
135x8
185x6
210x3
240x3
265x3. P.r for variation

CLOSE GRIP
210x15. 8/4/3. 15 Breathes

SSB SQUAT
paused
B.wx6
55x6
145x6
195x3
Add belt
210x3
240x3
Tng
265x3


#1313

Wednesday night. …

XDAY

REVERSE BARBELL CURLS -paused
50x12
70x16
70x12
70x12
70x12

50x24 tng

ABWHEELS -paused
x20
X12

POWER CURL
tng
15x20
35x20
65x20
Paused
85x3
95x3
105x3

85x6


#1314

FRIDAY 8-17-17

5/3/1 . 1 min. Timed rests

3sweek

Explosive Jumps
3x3
+10pds
5x3

CHAIN DEADBENCH
55x6. 80
55x6. 80
145x6 170
165x6. 190
195x3. 220
215x3. 240
235x3. 260

SLINGSHOT
285X3. 310

PENDLAY ROW
55x12
145x6
165x6
195x3
215x3
Work-belt n chalk
235x17. 8/5/4. 15 breathes

SHRUGS -hold till fail
235x12 snatchgrip
235x12 bench grip
235x12 row grip


#1315

8-22-18 Wednesday

Late start. School resumes. My summer ends.
Time to rejuvenate school schedule n fasting.

Let’s go

5/3/1. 1 min. Timed rests

1s week

PULL UP
hang
X1
X2
X3
X4
X5
X3
Tng
X8

DEADBENCH
45x12
135x6
185x6
205x3
225x1
250x1
275x 3. 2/1. 15 breathes

CLOSE GRIP
220x12 6/3/3 15 breathes

SSB SQUAT
paused-run short on time. Did all singles
B.wx1
55x1
145x1
165x1
195x1
Add belt
215x1
225x1
250x1
Tng
275x1 15 breaths down ladder
255x1
235x1
235x1


#1316

Friday 8-24-18

5/3/1. 1 min. Timed rests

1s week

Explosive jumps
B.w 3x3
+25
5x3

CHAIN DEADBENCH
45x6. 70
45x6. 70
135x6. 160
155x6. 180
185x3. 210
205x1. 230
225x1. 250
250x1. 275 p.r for variation

Slingshot
300x2. 325. P.r for variation.

PENDLAY ROW
45x12
135x6
155x6
185x6
205x3
225x3
Work-belt n chalk
250x12. 6/3/3. 15 breathes

SHRUGS - hold till fail
250x12 snatchgrip
250x12 bench grip
250x12 row grip


#1317

Monday 8-27-18

5x5 deload week

1 min. Timed rests

PULL UP - hang
X1
X2
X3
X4
X5
X6

3x3 longer hang

DEADBENCH
50x10
140x5
190x5
Work
210x5
210x5
210x5
210x5
210x8

CLOSE GRIP
170x22 12/6/4 15 Breathes

SSB SQUAT
paused
B.wx5
65x5
155x5
175x5
Work-tng add belt
210x5
210x5
210x5
210x5
210x5

REVERSE CURL -paused
45x12
55x20
55x16
55x12
55x12 closer grip


#1318

Wednesday 8-29-18

5x5 deload week

1 min. Timed rests

EXPLOSIVE JUMPS
b.w 3x3
B.w 5x5

CHAIN DEADBENCH
55x5. 80
55x5. 80
145x5. 170
165x5. 190
Work
195x5 220
195x5. 220
195x5. 220
195x5. 220
195x5. 220

SLINGSHOT
245x6. 270

PENDLAY ROW
55x12
135x6
145x6
165x6
Work -belt n chalk
195x6
195x6
195x6
195x6
195x8

SHRUGS -hold still fail
195x20 snatchgrip
195x20 bench grip
195x20 row grip

Great day.

The intersection of long hours at work and school starting is killing my sleep. After the holiday, volume should fall off at work n adaption of waking early will be niiice


#1319

Tuesday 9-4-18

5/3/1. 1 min timed rests

5s week

PULLUPS- hang
X1
X2
X3
X4
X5
X6

3x3 longer hang

X3 eccentric till fail

DEADBENCH
45x10
135x5
185x5
205x5
230x5
255x5. P.r for variation

CLOSE GRIP
205x5
185x8

SSB SQUAT
paused
B.wx5
55x5
145x5
165x5
Add belt
205x5
235x5
Tng
255x5


#1320

With school starting n avge 13 hrs a night at work. I’ve been fasting and running on lean.

Monday before school started I weighed 235.

Today : 210