T Nation

The Barbedwired Method


#1321

THURSDAY 9-6-18

5/3/1. 1 min timed rests

Tues,Wed I developed a nasty head cold, sore throat.cant breathe. No idea why. Power was def. Down and it showed today…

EXPLOSIVE JUMPS
b w 3x3
+10 5x3
B w 3x3

CHAIN DEADBENCH
50x5. 75
50x5. 75
140x5. 165
160x5. 185
190x5. 215
210x5 235
230x3. 255. Top set .didn’t get 5
So drop set
210x5. 235
140x16 165

Skipped slingshot overload. No point

PENDLAY ROW
50x12
140x6
160x6
190x6
210x6
Work-belt n chalk
230x18 8/5/3/3. 15 breathes

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


#1322

Today we remember 911. Both of them…

5/3/1. 1 min. Timed rests

3s week.

After missing last week’s top set. Time to dial back. After this run I’ll change things up. Even dialed back numbers were tough Today soo…def. right decision…

PULL-UPS - hang
X1
X2
X3
X4
X5
X5

Longer hang
3x3

DEADBENCH
45x10
135x5
185x5
205x5
215x3
235x3
260x3

205x6 longer pause

CLOSEGRIP- tng
185x13

SSB SQUAT
Paused
B.wx5
55x5
145x5
165x5
195x3
Add belt
215x3
235x3
260x3. Tng here


#1323

Thursday 9-13-18

5/3/1. 1 min. Timed rests

3s week

SSB PAUSED SQUAT-JUST to get warmed up
2 sec pause
55x5
145x5
165x5
145x5
55x5

EXPLOSIVE JUMPS
+10
5 sets of 3

CHAIN DEADBENCH
50x5. 75
50x5. 75
140x5. 165
160x5. 190
190x3. 215
210x3. 235
230x3. 255
190x6 215

SLINGSHOT
250x6

PENDLAY ROW
50x6
140x6
160x6
190x3
210x3 belt n chalk
235x15 6/4/2/2/2 15 breathes

SHRUGS -hold till fail
235x16 snatchgrip
235x16 bench grip
235x20 row grip


#1324

Major p.r.!

Still seat of my pants…will write up a plan starting next week however

PULL UPS -hang
X1
X2
X3
X4
X5
X6

3 CT hang
3x3

DEADBENCH- feetup. Paused
45x10
135x5
185x5 flewup
205x3 same. Knew to go for it
225x1
250x1
275x1

300x1. New p.r !

225x8

CLOSE GRIP
185x12

SSB SQUAT -switching exclusively to paused
B.wx5
55x5
145x5
165x5
195x1
Belt
205x1
225x1
250x1
250x1. 15 breathes
195x6


#1325

Nice work with the bench man!


#1326

Thanks. I went feet up bench a while ago to save my back from hard arching. It feels better since doing all feet up bench. I’ve literally paused every rep regardless of variation on the feet up paused bench for several months now. Finally paid off.


#1327

Wednesday 9-20-18

CHAINED DEADBENCH -feet up paused
45x6. 70
45x6. 70
135x6. 160
155x6. 180
185x3. 210
210x1. 235
240x1. 265
260x1. 285

240x3. 265
210x6. 235

CLOSE GRIP
135x20 160

SSB PAUSED SQUAT
55x5
145x5
165x5
145x5
55x5

Explosive jumps
+10
3x3

PENDLAY ROW
45x12
135x10
185x8
Add belt
205x6
225x3
245x2
255x2

205x6

SHRUGS - hold till fail
205x20 snatchgrip
205x20 bench grip
205x20 row grip


#1328

Monday 9-24-18

Program written.
1 min. Timed rests

Heavy set of 8s

PULL UP - hang
X1
X2
X3
Work
X8
X5
X3
X3
X3

DEADBENCH- feetup. Paused
50x8
140x8
160x8
190x8
Top set
230x9. 1 extra

CLOSE GRIP - feetup. Paused
185x18. 10/5/3. 15 breathes

SSB SQUAT -paused
b.wx8
60x8
150x8
170x8
Top set - belted
200x9. 1 extra

POWER CURL - E.z bar. Strict standing. Paused.
15x16
35x8
65x8
Top set
90x20. 10/6/4. 15 breathes


#1329

New programming

A. Monday weeks1-4

Heavy set of
8s. .80%
5s .85%
3s .90 %
1s .85%

B. Wednesday
4x8 .65%
5x5 .70 %
6x3 .75 %
Amap .80%

C. Xday

Abwheels
Reverse barbell curls


#1330

Wednesday 9-26-18

4x8. 1 min. Rests

SSB PAUSED SQUAT -no belt. Basically just a good warmup and easy 2nd squat day vs. One a week.

B.wx8
60x8
150x8

Explosive jumps
+10
3x3

CHAIN DEADBENCH -feetup.paused
45x8. 70
135x8. 160
Work-4x8
170x8. 195
170x8. 195
170x8. 195
170x10 195

CLOSE GRIP
135x12 160

PENDLAY ROW
65x8
155x8
Work- no belt
175x8
175x8
175x8
175x10

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

Refreshing starting some new programming. This is basically the deload week. Sopped with volume. Nothing heavy.


#1331

Friday 9-29-18

XDAY

REVERSE BARBELL CURLS -paused
45x20
45x20
Work
55x44 24/12/8 15 breathes
55x16

45x32 explosive tng

ABWHEEL -paused
X5. Standing
X10. 2 mats
X20 1 mat. - both kneeling


#1332

MONDAY 10-1-18

5s week. 1 min. Timed rests

PULL UPS - hang
X1
X2
X3

X5
X5
X5

5 sets of 3 3ct hang

DEADBENCH- feetup. Paused
45x10
145x5
165x5
185x5
215x5
Work
245x7. 5/2. 15 breathes

CLOSE GRIP -always paused
195x16 8/5/3. 15 breathes

SSB PAUSED
b.wx5
60x5
150x5
170x5
Belt
210x6
170x6. 3ct pause

POWER CURL - e.z bar. Standing strict .paused
15x20
35x15
65x10
85x5
Work
95x16. 8/5/3. 15 breathes


#1333

Wednesday 10-3-18

5x5. 1 min. Timed rests

EXPLOSIVE JUMPS
5sets of 3

SSB paused
B.wx5
55x5
145x5
160x5

CHAIN DEADBENCH- feetup. Paused
50x5. 75
50x5. 75
140x5. 165
Work
180x5. 205
180x5. 205
180x5. 205
180x5. 205
180x8. 205

CLOSE GRIP -paused
140x15. 165

PENDLAY ROW
50x10
140x5
160x5
Work
190x5
190x5
190x5. Barbell collar broke here
Switch to my better bar- just off floor now
190x5
190x5
190x8 all from a hang. Cple inches off ground

No more pendlays. 2nd time I broke that bar. Down to 1 bar, luckily my better one, can’t afford to lose that at my home gym. I’ll do same setup barbell rows, but from a hang cple inches off the ground. Smh

SHRUGS - hold till fail
210x12. Snatchgrip
210x16. Bench grip
210x20. Row grip

Brutal reality check for my hands by going back to the thicker bar…


#1334

Friday

XDAY

REVERSE BARBELL CURL -paused
45x12
45x12
Work
65x30. 16/8/6 15 breathes

65x12 closer grip

45x30 tng

AB WHEELS -paused
X6. Standing
X12. 2 Matts
X24 1 matt > both kneeling off stackable matts 2" thick, each.


#1335

Tuesday 10-9-18

3s week 1 min. Timed rests

PULL UP - hang
3 CT hang
6 sets of 3
1 CT hang
2 sets of 6

DEADBENCH
45x12
135x6
185x6
210x3
230x3
260x3 top set

230x3

CLOSE GRIP
205x14 8/4/2. 15 breathes

SSB PAUSED SQUAT
b.wx6
55x6
145x6
165x6
175x3
205x3 add belt
225x3 top set

205x6

POWER CURL- paused
15x24
35x12
65x6
85x3
100x3
105x3

85x12
65x24. Tng


#1336

Thursday 10-11-18

6x3 week 1 min. Timed rests

Explosive jumps
B.w 3x3
+10 3x3

SSB PAUSED SQUAT -3ct pause
B.wx3
55x3
145x3
170x3

CHAIN DEADBENCH
55x6. 80
55x6. 80
145x6. 170
165x3. 190
Work
6 sets of 3
195. 220

1" spoto
195x6. 220

CLOSE GRIP
145x15. 170

BARBELL ROW -pause just off floor
45x12
135x6
155x6
185x6
Work -belt n chalk
6 sets of 3
205

2" deficit
205x6

SHRUGS -hold till fail
225x12 snatchgrip
225x12 bench grip
225x20 row grip

Thicker bar harder on the grip. Not bad on the quick transition from pendlay rows to hanging barbell rows…


#1337

Friday 10-12-18

XDAY

ABWHEEL -paused
X8 standing
X16 off 2 matts kneeling

REVERSE CURL -BARBELL -paused
45x12
55x12
Work
75x22. 12/6/4. 15 breathes

75x12 close grip

55x20. Tng


#1338

Monday 10-15-18

1s week 1 min. Timed rests

PULLUP - hang
3 ct
X1
X2
X3
1 ct
X14 8/4/2. 15 breathes

X5

DEADBENCH
45x12
135x6
185x6
205x3
225x1
255x1
275x3. P.r!

225x8. Ties p.r

CLOSEGRIP
195x8

SSB PAUSED SQUAT
b.wx6
55x6
145x6
175x3
Belt
195x1
215x1
235x3 1/1/1. 10 breathes

195x5 2 ct pause

POWER CURL- paused
15x24
35x12
65x6
85x3
95x1
105x1
115x3. P.r

85x20. P.r


#1339

Wednesday Oct. 16th

1s/ amap week. 1 min. Timed rests

EXPLOSIVE JUMPS
B.w 3x3
+10 3x3

SSB PAUSED SQUAT -6 CT pause
B.wx1
55x1
145x1
170 x1/1/1 10 breathes

CHAIN DEADBENCH
50x5. 75
50x5. 75
140x5. 165
160x5. 185
190x5. 215
Work-amap
210x8. 235

CLOSE GRIP - a map
160x10

BARBELL ROW - paused just off floor
55x12
145x6
165x6
195x6
Work - belt n chalk
215x12 6/3/3. 15 breathes

SHRUGS -hold till fail
235x8. snatchgrip
235x12. Bench grip
235x16. Row grip


#1340

Friday 10-19-18

XDAY

REVERSE BARBELL CURLS - paused
45x12
65x6
95x3
105x1
115x1 ties p.r
-def. Had no more at 3 a.m after working 11+ hours for the 4th day in a row…
95x6
80x8
45x24 tng last set

ABWHEELS -paused
X10. 1 mat
X10 2 mat
X10 standing p.r .