The Barbedwired Method

Training Training Logs
381

Monday 6-30-14

Heavy week 1 min rests belted

Bench felt good- 3 sets were strong. .slower on 3rd rep.closegrip doin well.didnt hit 8…but still for that weight…after benching is a 10 on my scale

135x5
205x5
235x5
265x5 easy
305x5 good form
315x3 good form
315x3 extra. Felt good last rep slower…
Closegrip
265x6 good!
265x5 extra. Gooooood.

Squats- atg warmups. Parallel for workin sets…awesome day hit top weight for 3x3 w . Pop at the top. That paused set is most brutal of the day. My son’s gives me a 1 ct here at full parellel pause. Bar feels heavy on neck and form is harder to get after 5…

135x5 pause last reps here. Every set
185x5
205x5
225x5
To parellel
240x5
Add belt for remainder of day
270x5 felt good. Love this belt
280 for a 3x3 - felt good. Great end to my first bill star cycle.

Rows- off a plate
135x5
135x5
155x5
185x5
210x5
220x3 form gets shitty
185x8
185x8. Form shitty here…

Just keep on keepin on. Like where im at on this day!

382

Wednesday 7-2-14

Belted 1 min rests

Pulled this training ahead from Friday to clear the day for holiday plans. Still have my core* training floating. .hopefully tomm… well see…

Incline bench - felt good… heavy week so didnt hit 8 reps on last sets. Just did amap.

Double paused- 1 inch from chest. Then on chest.

135x5
185x5
220x5 nice.
tng
240x5
250x3
Reg pause
220x6
Tng 1 finger width in
220x6

Deads- didnt like my programming on this first cycle…off a plate n snatchgrip was akward. Soo… trial run w. Full 3" def for warmup. Working sets from floor. 8 sets will now be deadstop power shrugs off a plate.

3 inch def. Pause 1 inch off floor .explode up. Last rep do 5 shrugs

135x5
225x5
265x5 didnt have the grip for shrugs so did a 6 th rep mixed for shrugs. This kinda sapped some energy. .not again…
From floor n belt up mixed grip
300x5 heavy but good. No hitch
310x3 focus of heel drive
310x3 " "
Off a plate deadstop powershrug
265 x8 after 5 I was wooped. … bent over grasping for breathe

Pause squats - nice full 2 ct cycle. But way too light. Threw numbers out the window and just pause squatted plates…

1ct pause squats. Stayed belted .w.e

135x5
205x5
225x5 felt heavy…
250x3 great form. Super tight.
225x5 much better
full 2 ct pause
205x5
Beltless 5 ct holds
135x5

Done. Very well. Some small changes on deads next cycle and upper the weight for pause squats but still have it follow starrs exact scheme as ive modified…

383

7-4-14 Friday

Got up. Got it in.suckas.

B.w 217 woooooooo

Dynamic squat warmup

25 jumpin jacks 3 closegrip curls

10 Toe touches 3 wide grip curls (warm the bis for chins)

Weighted chins day:

B.w
3x3 tng
1x3 plus 10
3x3 plus 25 3rd rep heavy each set
3x3 plus 10 dead hang eaxh rep
1x8 b.w fatality set. Strong thru 7 …hitch 8

Weighted ab wheel rollouts tng pause last rep
B.w
3x5
1x5 plus 10
3x5 plus 25 last cple reps had slow spots…
3x5 plus 10 easier…
1x12 b.w fatality set

For weighted sets I use my old belt, choke chain and hung weight from belt, slid weight to baxk of me to hangfor chins… n the the weight would rest right on my ass for ab wheels… works great!

384

[quote]barbedwired wrote:
For weighted sets I use my old belt, choke chain and hung weight from belt, slid weight to baxk of me to hangfor chins… n the the weight would rest right on my ass for ab wheels… works great![/quote]
That seems nicer than what I do, I use and old rope with carabiners. Just digs in O so gently over like 50 pounds.

385

Yeah its way decent… feelslike im wearing a loose belt is all.

Quite sore in all of my abs/core today. Rear delts and upper back a bit stiff…but not sore. Bis feel great…neither problem.

386

Monday 7-6-14

Restart cycle. Plus s 5 pounds and slight tweaks.

Forgot to write it all out I was so busy over the 4th w. Family. Did it on the fly…which was easy to look baxk n just add 5 to everything. Its written now tho…

B.w 226.5 . Heaviest of the year? I work this week…then on vacation next… ill get it down after then. Nbd.

Bench - felt good. Decent volume. Went to pausing first set of closegrips. Heaven.

Tng pause last rep
135x5
205x5
225x5
255x5
Tng
295x5
295x5 extra. Last rep sloowww.
305x3
Closegrip paused
255x6 woooooo
Closegrip tng
255x6 extra. Wooooo

Squats- good day. Beltin up helps so much.still good volume before w. Out it too

Atg beltless pause last rep
135x5
185x5
205x5
225x5
Beltless to parallel
230x5
Belted to parallel
260x5 searching for groove.
260x5 found n held it.extra.
260x5 extra. Good.
270x3
270x3 extra.
270x3 extra. Nice pop at top on every set except first working 5 set
paused at parellel for a 1 ct. 3 ct last two reps
230x8 felt real good. Full pauses .

Rows- off a plate. Kinda tired by this point…
135x5
135x5
155x5
175x5
200x5
210x3
185x8 supposed to be 175. Plates.
185x8 dead stopped last two reps. Shitty form.
Nother day . Nother dollar.

387

Wednesday july 9 2014

B.w 219.5

Core/active recovery

Every once in a while my hams will be tight n crampy for no reason. And my quads and Calves seem susceptible to cramps too… yesterday and today is one of those times…

Dynamic warmup while watching vids of my fave YouTubers - Ben rice/chris duffin/

Today was b.w chins 5x5 and b.w ab wheels 5x7

Chins
warmup x 2
Warmup x 3
X5
X5
X5
X5
X 4 stuck halfway. That extra b.w !!! Pissed so I punished my self by doin a set of curls on e.z bar. Deadstop at bottom w. 85.5 pounds, got 11. Called it.

Abwheels- no warmup. Tng. Pause last rep
X 7
X 7
X 7
X 7
X 7
Extra
X 7 stop 1 inch off ground reverse motion. Pause there last rep- barely fn got it…

388

[quote]barbedwired wrote:
I punished my self by doin a set of curls on e.z bar.[/quote]

Lol

389

Yes sir.

390

Friday 7-11-14

Shitty day. I’ve eaten ok. And got decent mobility work in. But workin 11s has me drained. Didnt get to bed tillaafter 5. Overslept just enough to panic a bit. Got a nice dynamic warmup in. But just had no strength. Def. Unrecovered. Which occasionally youll note happens on my friday session as the week of long hours builds fatigue.

Good news is I finished the session and after 11 hrs or so tonight…im on vacation!

B.w - didnt look.

1 min rests

Incline- immediately knew I was blown here upon working sets… warmups felt fine.

Pause 1 inch above chest then at chest

135x5
185x5
210x5

Tng
230x5 felt heavy
240x3 same

Supposed to be a paused set of 8 here… been gettin 2 sets…ummmm
210x4 barely. Just moved on.wow. Sorry no punishment today Lorez!

Deads- warmups fine. Working sets= mac truck.

Beltless double over hand. 3 inch def. Pause 1 inch off ground/explode up

135x5
225x5
260x5 hands opened to monkey grip on 5th rep. Btw all of these was 5 pounds heavier than planned. Looked at next week somehow…just on deads. Ya…

beltless mixed grip from floor

295x5 heavy. Ugh.

Belt up
305x3 heavy
260x8 best set of day. Form good. Last two rep started to burn a bit…

Beltless pause squat atg highbar 1 ct. Full pause

135x5
185x5
205x5

2 sec ct last rep
215x3
215x3
215x3 last two sets were best. Overall these went well. Shoulda just pause squatted only today!

391

Monday 7-14-14

1 min rests

B.w- forgot to check.

My back was completely stiff. Worked 13 hrs friday night. Sat around so much Saturday my back got real stiff. Felt like hell sunday. Just tight… a day on the cement patio swimming and shooting hoops just kept it that way… mobility work before bed and upon waking helped…but not much

Bench- felt good. Felt strong. Bang out all reps explosively as possible. I like this better than pauses …

135x5
205x5
225x5 clanged the weights all thru this set
260x5 good.
300x5 felt good. Last rep slower… had 6 to 8 here…
310x3 last rep slow.

Closegrip
260x6 paused
260x6 no pause

Squats- felt like hell. Just trying to keep upright/good form. Was glad once in my belt.
135x5 5 sec pause last rep
185x5 3 sec pause last rep
205x5 pause last rep
225x 5 pause last rep. Each of the first 4 reps felt like shit for diff reasons! All these sets were atg beltless

Beltless to parallel
235x5

Belted to parallel
265x5 felt better just because of the belt. Still off a bit groove wise…
265x5 found groove. Huge breathe. Hold pressure for 2 secs before descent. Perfect cueing for my tight back today.
275x3
275x3
275x3 felt ok using the cueing…

Pause at parellel for a 1 ct.
235x8 this set is hardest in its own ways.

Barbell rows- shot by now-as always

Deadlift stance. Bench grip. Off a plate.

135x5
135x5
155x5
180x5
205x5
210x3
185x8. Dead

135x12
135x12

My back felt instantly better upon doin rows. Loosened up I should say… finally.

392

Wednesda 16-14

Core/recovery day

B.w - 223

Dynamic / squat warmup

Warmup
25 jumping jacks
5 roll ups
5 downups

Back better, still a bit tight. This helped loosen up.

Had my son’s w. Me. He 1 one thousand counted each hang on my chins. And even did some hangs and holds on them his self- he cant do a full chin yett. He did some ab wheels and ended w. A long plank. Good job for him.

Chins - 8 x3 full hang. Explode all the way up. Son counted the hang.

  • got two extra sets to make a 10x3.
    -did an 11th set as a fatality. Got stuck halfway on rep 7. Foughtnit for 3 seconds or so. Done. All from a dead hang here as well.

Ab wheels 5x8 - bang em out. Pause last rep

-did an extra set of 8 , this time pause just before the floor. Last 3 reps got harder n harder. Real slow… barely got 8.

2nd week of 2nd 4 week cycle, plans are to run one more cycle as is. This Will about round out the summer. 2barbell workouts a week for the summer was the plan and was a nice change. But I do look forward to 3 days a week as It maximises my trainning n options. Already planning some changes…6 weeks out…

393

Friday 7-18-14

1 min rests

B.w 222

Just banged everything out as is. My sons bday and have plans to get to…

Incline- messed with my foot position n may have found somethin better… these felt good today.

Paused
135x5
185x5
215x5
Unpaused
235x5
245x3
Paused
215x8 last rep barely

Deads- decent .fairly heavy in hands on top sets only.

3 def. No belt
155x5 1 inch pause off the ground explode up
235x5 no pause but pull all slack out then explode up
260x5 Mixed grip. Felt like feathers.

Belted from ground
295x5 good.
305x3 good.
260x8 perfect form .feathers.

Pause squats- my son counted 1 sec pause each n every rep
135x5
185x5
185x5 again
210x5 felt good. Last two reps harder.
220x3 last rep diff.
220x3 last rep diff.
220x3 2 sec paused each rep.

135x20 no pause. A p.r since its my first 20 rep squat ever . Lol.

Unplanned curls for fun. Barbell. Pinkie on smoothie.

Deadstop bottom every rep
45x10.
65x10.
85x10 last two reps hard n slow
65x10 last rep only hard n slow
45x10 switch to reverse curl pointers on smoothe. Last 5 hard n slow lol.

Vacation week nearly over. What a joy being home this week tho!

394

[quote]barbedwired wrote:
Vacation week nearly over. What a joy being home this week tho![/quote]
Dude I’ve taken a vacation week before just to have one week of perfect, uninterrupted training lol.

395

Haha nice. It def. Works that way when I do too!

396

Monday 7-21-14

1 min rests

B.w 225- time to start tapering as I said I would after vacation…

Bench - warmups explosive as possible. Good day here.

135x5
205x5
225x5
265x5 perfect form.felt. light.
305x5 last rep a bit outta groove. Solid tho.
315x3 last rep real slow.

Closegrip paused
265x6 had more but didnt wanna grind till 2nd set
265x6 I been tng this set thus far. Forgot today and paused em grinders on 5 n 6. Love it.

Squat- best warmups have felt this cycle.

Belt less pause last rep atg
135x5
185x5
205x5
225x5

Beltless to parellel
240x5

Belted to parallel
270x5
270x5
280x3
280x3

240x8 pause at parellel . 7 n 8 burn…

Rows- whooped. Felt heavy. Heavy sets w. Body english.

135x5
135x5
155x5
185x5
210x5 last two reps bad form
220x3 again
185x8 first five banged out. Then did 3 singles basically

135x12 dead hang n inch or so off ground. Explode up.

Curls for fun! E z .bar.

85.5 x12 deadstop bottom
85.5 x12 deadstop bottom. Last two reps sloowww
85.5 x12 tng last two reps slow

Back to work I go.

397

720×1280 185 KB

Wednesday 7-23-14

B.w 220.5 . Tapering…

Core/ active recovery day

Dynamic warmup

25 jumping jacks/5 roll ups/5 toe touches

Begin:

Chins- 8x3 w. Hold at the top

I have a door way chinup bar. So it also has the two pegs that stick out. From a full stretch at the bottom I pull up all the way till my shoulders are against them. Thats full range of motion!

Ended up gettin a 9x3 w. 1 ct holds
then did a 3x3 w. 2 sec holds - so in total a 12 x3.

Ab wheels - 5x9

Just banged these out.
Did an extra set-got 10- paused last two reps- not as hard as they have been . 55 reps. Gains?

My daughter was back in action full swing today. Shes still in general Interested but findeng her own things to do now.

She did some carries w. The 5 pound dumbbells across the room. Toss them down. Pick em up walk back and toss em again. Couple times.

Then she rolled my 35 dumbell around a bit.

This one shocked me- in between sets she jumped on the ab wheel and got 2 sets of 3 on em. Lol. Just mimicking me .full lay out. Pull back to on knees position. Crazy.

And of course her favorites- just hanging from the bar on the bench. Shes good for 5-8 second hangs if shes not on the smooth! Amazing. She also stands on the racked weights and can hang from the collars. About 3 seconds each here. And she always says. Monkey dad! Look imma monkey! When she hangs from the collars. Makes my day. Shes 2 !

398

Man. Made mention the ab wheels felt less challenging. … yett… 6 hrs into my shift at work I got some real night doms comin on. Next day my real doms is evident. Top to bottom I am tore up on my abs.!

Night doms- doms I get the night of. Before bed. Usually worse than the real doms the next day.

Real doms- usually better than the night doms. Where was real bad… it is there…but less. Some night doms is completely gone the next day. Assuming cold/hot shower, stretching, some nutrition capped w. Rest that I do takes care of it…

399

Friday 7-24-14

1 min rests

B.w 220.5

First week back to work is a dinger. Long nights. Ive slept in a couple times this week…so that has helped. I got my mobility and nutrition nailed this week so that helps too. Its give n take but this week paid off. Todays training went well.

Switched some things around today. Normally incline/deads/ pause squats. Today deads/incline/pause squats . Im keepin it. Also used my thinner bar for incline…felt lighter in my hands…

Deads- felt good. Heavy 5 felt heavy in my hands but moved well. Same for 3 set.

2 inch def. Beltless
145x5 I added 10 pounds to my 135/225 sets. Feels good. Kinda closes the gap on My next 5 set
235x5 good.
265x5 mixed grip. Right up!

Belted
300x5
310x3
265x8 last two reps diff. Good set!

Incline- felt good. New foot position working. Almost cramped a ham by driving w. Heels. Focused on driving off front of foot and thru my quads- while still flat footed. Perfect.

Paused
135x5
185x5
220x5

Tng
240x5
250x3

Paused
220x8 last two were tough. Money maker.

Pause squats- right leg n hip a bit tight by now. Couple stretches between sets took care of it. Last week I finished w. A 20 set. This week I aimed for 10. Increase weight o.c.

Highbar beltless atg 1 ct pauses each rep

135x5
185x5
215x5
225x3
225x3 really stay tight n upright n it goes well

Tng
205x10 last two reps I was fighting some lean n felt some burn. Money maker.

Curls for fun!

Barbell curls pinkies on last of knurling right at smooth

Tng
45x10
65x10
95x10 last two struggled
65x10 easy some pump
45x10 easy .some pump.

Tgif. Hell night at work tho.

400

Monday 7-28-14

2 min rests

A series of good events. Tho a typical unrecovered situation led into friday, training went well. I worked 11 hrs fri night but got a decent amount of sleep, for me, of 5-6 hours. My wife woke me with an amazing full back , neck and shoulder massage. Great start! Had a few snacks sat night, but thats it no drinking this weeke d and ate mostly clean each day. Got my mobility work in sunday night and a full 8 hrs rest.

Resulted in maybe the best session since I started Bill Starr. Also had a small challenge I appointed my self too. Chobbs hit a 10 rep max p.r and I said id try to match that on my squats today…

Bench- decided to just get right to it today. Hit the heaviest I could for my 5 rep max (which is the point of bill starr). Not worried about 3 or 8 sets. Heavy week is that chance to do somethin big. Very happy w. The numbers here on bench and closegrip. Honestly it called for 270/310 I rounded up…

145x5. Added 10 pounds to warmups to close the gap today…
215x5.
235x5 these sets all explosive as possible. Clang the weights!
275x5. Pause last 3 to really warmup off the chest- goin big next set!
315x5 could have gotten 6 as a grinder. First 3 reps were easy.I barely touched chest n came up.had full control in my hands. Last two not bad…bang em out. Never came outta groove. Didnt mind leaving one in the tank asmi knew goin heavy on closegrip was next and that really where its at for me!

Closegrip
275x5. Full pause . Coulda grinded a sixth. .but rather do another set…
275x5. Tng . last rep slow lockout. Doin paused closegrips is what ill give all the credit to as why 315 for 5 felt good n explosive again. Period.

Squats- p.r city. Sorry chobbs… my warmup felt perfect. Perfect form n came up easy. Belted up and planned to hit my 245/275. Sets as is… then finish w. Goin for 255x10 to match chobbs. But… … …

Atg beltless. Pause last rep.
135x5
185x5
205x5 butter
225x5

Beltup to paralell
245x5 shot right up. Easy .knew I had a chance today.

This is where it took a mind of its own. Had my son counting my reps for me and note any bad form/bar uneasiness ect… I told him I was goin for 5 on the 275x5 set as planned. Next thing I know im at 5 and its easy… kept bangin… last two reps felt some burn n fought some lean

275x10 needed quite a bit of air after to recover. Bent over. So happy. Lifetime p.r

Then…

245x10 easier…but LAST two sucked. Even this woulda been 10 rep p.r …

Then

225x10 atg . Easier than expected. Last two difficult…

Blown.

Rows- just did w.e. made sure I hit the planned weight of 215 for 5 or more. Took a Mind of its own as well. Both turned out great tho.

Rows off a plate. Deadlift stance bench grip.

135x5
135x5
185x5
225x5 p.r? All out . Not strict
205x5 a little better form
185x5 again.
135x10 perfect
135x10 just finish

Highlights

Bench 315 for 5

Squat 275x10

Row 225x5

Work payin off.

Edit- curls for fun

85.5 on the e z bar

Paused at bottom x12
Paused at bottom x12 last two hard
nonpause all out. X12 last two hard.