T Nation

The Barbedwired Method


#1341

MONDAY 10-22-18

New cycle -add 5 lbs

8s week. 1 min. Timed rests

PULL UP - deadhang
X1
X2
X3
Work
X8
X5
3x3

DEADBENCH
45x16
135x8
185x8
Work-1x8
235x10 p.r

CLOSE GRIP- r.p
190x14. 8/3/3. 15 breathes

SSB PAUSED SQUAT - 1x8
B.wx8
55x8
145x8
155x8
Work - belt
205x8

175x5

POWER CURL -standing. Strict. Paused
15x16
35x8
65x8
Work
95x16. 8/5/3. 15 breathes

Tng
75x20


#1342

Coming off 5 n then 1s week… I was quite sore starting 8s week… took an extra day in between…

Thursday 10-25-18

4x8. 1 min timed rests

EXPLOSIVE JUMPS
b.w. 3x3
+10 3x3

SSB PAUSED SQUAT
b.w x 8
55 x 8
155x. 8

CHAIN DEADBENCH
45x8. 70
135x8. 160
Work-4x8
175x8. 200
175x8. 200
175x8. 200
175x8. 200

CLOSE GRIP
135x12. 160

BARBELL ROW -just off floor
50x16
140x8
160x8
Work-4x8 - belt n chalk
180x8
180x8
180x8
180x8
180x5. 10 breathes

SHRUGS - hold till fail
200x16 snatchgrip
200x16 bench grip
200x20 row grip


#1343

XDAY

AB WHEELS - paused
x5 standing
X10 off 2 mats kneeling
X20 off 1 matt (1.5 " each)

REVERSE BARBELL CURLS - paused
45x12
45x12
60x38. 20//10/8 15 breathes

60x12 close grip

45x30 tng


#1344

Monday 10-29-18

5s week. 1 min. Timed rests

PULL UP - from hang
x1
X2
X3
Work
X5
X5
X5

3 sets of 3. 3ct hang

DEADBENCH
50x10
140x5
190x5
210x5
Work
250x6
230x6 each n extra rep

CLOSE GRIP
200x14. 8/3/3. 15 breathes

SSB PAUSED SQUAT
b.wx5
55x5
145x5
165x5
195x5
Work-belt
215x6
175x6

POWER CURL -paused. Standing. Strict
15x20
35x10
65x5
85x5
Work- chalk
100x16. 8/5/3

80x12. Tng. Spent


#1345

XDAY. 1 min. Timed rests

ABWHEELS-PAUSED
X6 standing
X12 2 Mats -kneeling
X24 1 mat

REVERSE BARBELL CURLS -paused
50x12
50x12
Work
70x26. 12/8/6. 15 Breathes

70x10. Close grip

50x24. Tng


#1346

Friday 11-2-18

5x5 week. 1 min timed rests

EXPLOSIVE JUMP
+10
5sets of 3

SSB PAUSED SQUAT
b.wx5
55x5
145x5
165x5

CHAIN DEADBENCH
45x5. 70
45x5. 70
135x5. 160
Work
185x5. 210
185x5. 210
185x5. 210
185x5. 210
185x8. 210

Close grip
135x12. 160

BARBELL ROW -just off floor, hang
55x10
145x5
165x5
Work- belt n chalk
195x5
195x5
195x5
195x5
195x13. 8/5. 15 breathes

SHRUGS- pause at bottom
215x20 snatchgrip
215x20 bench grip
215x20 row grip


#1347

Monday. 11-5-18

3s week. 1 min. Timed rests

PULLUP - hang
X1
X2
X3
Work
6 sets of 3

3sec hang
3 sets of 3

DEADBENCH
50x12
140x6
190x6
210x3
230x3
260x4. P.r top set
230x4

CLOSEGRIP
210x10. 6/3/1. 15 breathes

SSB PAUSED SQUAT
b.wx6
60x6
150x6
170x3
Belt n chalk
180x3
210x3
230x4 top set plus one
210x4

POWER CURL- EZ BAR. PAUSED.STANDING
15X24
35X12
65X6
85X3
95X3
105X6. TOP SET . P.R

85X12 TNG
15X36 TNG


#1348

Wednesday 11-7-18

6x3 week. 1 min . Timed rests

EXPLOSIVE JUMPS
+10
6 sets of 3

SSB PAUSED SQUAT
b.wx3
55x3
145x3
155x3
175x3

CHAIN DEADBENCH
50x6. 75
50x6. 75
140x6. 165
1700x6. 215
Work
200x3. 225
200x3. 225
200x3. 225
200x3. 225
200x3. 225
200x6. 225

CLOSE GRIP
160x12. 185

BARBELL ROW - just off floor
50x12
140x6
160x6
190x6
Work-belt n chalk
210x3
210x3
210x3
210x3
210x3
210x6

SHRUGS - change up 2ct hold hard hold top
230x5 snatchgrip
230x8. Bench grip
230x8 row grip


#1349

Monday 11-12-18

1 min. Timed rests

1s week

PULL UP- hang
x1
X2
X3
R.p 15 breathes
X8
X3
X3
X1

DEADBENCH
50x12
140x6
190x3
210x3
Work
220x1
250x1
280x2. With spotter may have had 3…

230x8

CLOSEGRIP
190x8

SSB PAUSED SQUAT
b.wx6
60x6
150x6
170x3
Work- belt
200x1
220x1
240x3

3 CT pauses
190x3
150x3

POWER CURL -paused
15x12
35x8
65x6
85x3
Work
105x1
115x1
120x1. P.r. I’ve hit 125 several times, but never strict. 120 was strict.


#1350

Wednesday 11-14-18

1s week. 1 min. Timed rests

EXPLOSIVE jumps
B.w
3x3
+10
5x3

SSB PAUSED SQUAT- 6ct
b.wx1
55x1
145x1
165x1
185x1

CHAIN DEADBENCH
55x6. 80
55x6. 80
145x6. 170
165x3. 190
195x1. 220
Work
215x3. 240
195x6. 220

Closegrip
165x8 190

BARBELL ROW - just off floor
60x12
150x6
170x6
200x3
Work - belt n chalk
220x12 6/4/2. 15 breathes

SHRUGS -2ct hard hold top
240x6 snatchgrip
240x6 benchgrip
240x6 rowgrip
220x6 rowgrip
200x6 rowgrip


#1351

Friday 11-6-18

XDAY

ABWHEELS -paused
X10 off 1 mat
X10 off 2 mat
X10 standing p.r or ties p.r

REVERSE BARBELL CURL - paused
45x12
65x10
85x6
Work
105x3
85x6

65x12 closegrip


#1352

Holiday week. No plan . Hit some light 8 s. Then start new run next week. Working 14 hr days. … little sleep.

MONDAY 19th

PULL UPS - hang
X1
X2
X3
X4
X5
X6

3x3. 3ct hang

DEADBENCH
45x8
135x8
185x8
Work
225x8
205x8

CLOSE GRIP
185x8

SSB PAUSED SQUAT
b.wx8
55x8
145x8
165x8
Belt
185x8

POWER CURL -tng explosive
15x20
35x20
65x20


#1353

Wednesday 21st

Back smoked so I skipped barbell rows . Did more pull ups instead

EXPLOSIVE JUMPS
+10
5 sets of 3

SSB PAUSED SQUAT
b.wx8
55x8
145x8

CHAIN DEADBENCH
55x8. 80
145x8. 170
Work
165x8 190
165x8. 190
165x8. 190
165x8. 190

SPOTO -paused 1"
165x5. 190

CLOSE GRIP
145x16. 170. 15 breathes 8/5/3

PULL UP - hang
X1
X2
X3
X4
X5


#1354

Welp, back to back 14 hour days followed by a quick turn around of going in early at noon to get out at a better time Wednesday night, so generous…

Decided to knock out my accessories tonight before bed, so I’d have 4 days off free of weights vs. Doing it Friday.

Admittedly i waited till wife n kids were in bed, then i shut the back door and cracked a cple cold ones and pounded this out.

ABWHEELS
off 1 mat -paused
X12
X12
X12

REVER BARBELL CURLS -paused
Closegrip
45x24
65x12
85x10. 6/3/1. 15 breathes

Reg. Grip
65x16
45x24


#1355

Tuesday 11-27-18

New run. 8s week

1 min. Timed rests

PULLUP - hang
x1
X1
X2
X3
Work
X8
X6
X4
X4

DEADBENCH -paused. Feetup
45x16
135x8
185x5
205x3
Work
230x8
205x8

CLOSEGRIP
185x17. 8/5/4. 15 breathes

SSB PAUSED SQUAT
b.wx8
60x8
150x8
Work-belt
200x8
150x8

POWER CURL -standing. Strict. Paused
15x20
35x16
65x12
Work- chalk
95x16. 8/5/3

65x20. Tng


#1356

Sunday night

Xday

Abwheels -paused
X4 standing
X8. 2 mats
X16. 1 mat

REVERSE CURL -paused
45x12
45X24
45X36

Closegrip
45X24


#1357

Thursday 11-29-18

1 min timed rests

INVERTED ROW - using bench n barbell. Benchdown. Parallell as possible

Hold at top -1 ct
X5
X8
X10
Pause at bottom-1 ct
X10
X12
X14

CHAIN DEADBENCH - feetup. Paused
50x8. 75
140x8. 165
Work
170x8 195
170x8. 195
170x8. 195
170x8. 195

SPOTO -1"
170X5 195

CLOSEGRIP
150X8. 175

SHRUGS - plus chains
1ct hold at top
140x12. Snatchgrip
160x12. Bench grip
175x12. Row grip
Tng
195x20

SSB PAUSED SQUAT
b.wx8
65x8
155x8

Changed things up a bit.

Rows are out, inverted rows in.
Shrugs from floor out, shrugs from bench with chains still on , in.


#1358

TUESDAY December 4

5s week. 1 min. Timed rests.

PULLUP - hang
X1
X2
X3
X5
X5
X5

3 sets of 3 - 3ct hang

DEADBENCH
45x10
135x5
185x5
215x5
Work
245x5
225x5

CLOSEGRIP
195X8

SSB PAUSED SQUAT
b.wx5
70x5
160x5
180x5
Work- belt
210x6
170x6

POWER CURL - paused
15x20
35x15
65x10
85x5
Work- chalk
100x8
85x8

Bench was difficult, chest n shoulders felt tight from the git. Squats felt strong . Usually its opposite.


#1359

XDAY

got this in yesterday

ABWHEELS -paused
x6 standing
X12 off 2 mats
X24 off 1 mat

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

65x12 close grip


#1360

Thursday 12-6-18

5s week 1 min. Timed rest

INVERTED ROWS - bench/barbell
1 ct hold at top
X8
X10
X12
1 ct hang
X10
X12
X14

CHAIN DEADBENCH
50x5. 75
50x5. 75
140x5. 165
160x5. 185
Work
180x5. 205
180x5. 205
180x5. 205
180x5. 205
180x8. 205

CLOSEGRIP
140x12. 165

SHRUGS - plus chains
1ct pause
150x12 snatchgrip
170x12 benchgrip
190x12 rowgrip
Straps
210x24

Same setup with chains as dead bench but down on the safety catch, so not as much chain comes off the ground. Its 25 pds n setup for my exact bench height. So i dont include an extra lockout number even thought its there. Feels super heavy just like chain bench though