The Barbedwired Method

barbedwired · August 13, 2014, 10:51pm

Activities guy- thanks and by all means please do . Ppl say I have some of the most patience they have ever seen and persistence. So… I dont see me go anywhere …but steady up.

Alpha- thanks for stoppin in. Means allot.! Ya…the log has slowly just gotten that way. Id like to say its for future purposes to look back and compare how I felt, what worked, what didnt and what was the result of that. Really gives an idea of whats goin on too. …based on how I feel and exactly what id did. Saying you squatted 300x1 is nice. Saying you 2 sec paused it, beltless is much nicer! Feel free to chime In w.e and that goes for anybody reading.

After this cycle my minimum sets of bench n deads will be 300 and up. My squats are climbing fast as they are my most beginner lift now and my aim is to get them there as well. These next two weeks will be heavy on squats as I need to assess getti g them there.

barbedwired · August 14, 2014, 4:52pm

Whole back, mostly upper- quite sore today. Hams abit tight/tense. Some night doms in quads n abs is now gone…

barbedwired · August 15, 2014, 4:43pm

Friday 8-15-14

B.w 221

Core/active revovery day

Dynamic squat warmup while watching some Kelley s tarrett vids

Then
25 jumpin jacks
8 rollups w. A jump

I feel great today. A hot shower and stretching before bed has me fully recovered.

Chins- these felt light today.

10x3 w. A 2 sec hang. Working on outta the hole. Felt so strong I paused first 8 sets at the top as well.

Finisher- x6- 1 sec hang .explode up got stuck halfway on rep 7.

Ab wheels- felt good here too…

5x9 - was the plan. Pause last rep. Fairly easy here…

So… I went for a standing roll out. Feet together.bend down with ab wheel in hands and place it on ground at toes. Huge breathe.super tight. Hold and roll out… did a full roll out to on The ground and all the way back up to standing position. Got 3 reps…all Insane grinders! I hAve no idea if they’d count or not?? I have a fairly badbreakdown In form at one point. But they were all rolled out n back up by the wheel only

Finisher x6- from knees, pause one inch from floor for 1 sec. Then come back up. Very hard.

Great day. Fyi when I first tried a standing ab wheel 2 months ago I rolled out n collapsed on the ground. That was it. Lmao

barbedwired · August 18, 2014, 7:47pm

Monday 8-18-14

B.w 221.5

1 min rests belted

5/3/8 scheme

My left arm n shoulder is a bit tight n tingly. Musta slept on it sat night. Stretched it out extra…found it didnt effect anything. Although I slightly strained my neck today. On my heavy 5 set- 4 th rep my whole back and nexk slipped on the bench a bit…boom. strained. Wearing this nice drypower workout shirt my wife got me. Well its a bit slippery I guess. Ill never bench in it again. Damn.

Bench- got some extra warmup in for the arm n shoulder. Things were ok till I slipped. Planned on doing the heavy sets of 3 for volume today. After the strain I just hit the 5/3/8 n moved on. A bit irritated.

135x10
205x10
225x5
265x5 pause last rep. Fast here
305x5 strain on 4th rep. Finished 5.
315x3 this is where I wanted volume fyi. Nope. Last two reps slow as I tried not to drive n my nexk.lame

The 8 set I went closegrip pause- again not driving off my upper back or neck = weak.
2 65x6 oh well. Move on.

Squats - these felt good. No prob. W the strain either…whew.

Bar x5 paused
bar x5 no pause

Atg no belt pause last rep
135x5
135x5
185x5
205x5
225x5

To parallel no belt
245x5 felt good. Fast

To parellel add belt
275x5

285x3
285x3
285x3 best set. Do more.
285x3
285x3 5x3 p.r here

8 set pause at parellel

245x8 full 1 sec pause- this set is always dreadfull.

Rows- went well. Experimented w. Rows from just below the knees. As I do them off the floor typically. …

Off a plate bench grip from floor

135x5
135x5
155x5
190x5
210x5

From just below knees bench grip
220x3
220x3
220x3
210x3
210x3

190 x8

Good day. Despite strain. Kinda took forever tho. Extra stretching to keep neck loose and just the volume stuff.

Edit

Curl blitz- bench bar - hands on knurling no smooth.

Every rep paused at bottom

45x10
65x10
95x10 strict. As possible…
65x12. Last two slow
45x25 wonky after 20…

Reverse curl
45x12 last one slow

barbedwired · August 19, 2014, 6:11pm

Well my neck def. Strained. Right side in the back. Limited mobility lookin left/right/back. Def. Sore. Worked 12 hrs on it last night…sure that helped!

For recovery: before and after work: this is what im doin

complete circles in each direction really stretching it out. Some shoulded shrugs to loosen up the shoulder area too
15 minutes in the pool up to my ears, which is at about 70 degrees
15 minutes of an ice pack right on it, after the pool
take an extra fish oil and some NSAIDS. 325mg x3 = 975 mg total

Not sure if ill do my compound day wednesday as planned now. Will continue rehab and assess in the morning.

Ugh.

barbedwired · August 20, 2014, 6:05pm

Wednesday 8-19-14

B.w 218

Belted 1 min rests

Got a late start. Never really committed to what I was gonna do till after my dynamic warmup. Decided I would do my compound day…but move inclinepress to this Friday to give my neck 2 more days rest/rehab. Which btw gets better each day- doing exactly as I described.

Got some rest last night. And today went well. Pry best day with my thicker bar on deads .

Deads- form felt good. I was tight. Grip held. Some of this was wearing a belt for first time in over 2 weeks.

3 " def. Doh - explosive as possible
135x5 stiff legged here
135x5 reg
135x5 again
225x5
225x5 again good.fast.really warmed up
265x5 easy. Every rep dead stop. Time for work.

Belt up mix grip much chalk from floor
305x5 nice n smooth. Deadstop
315x3 tng
315x3 tng

265x8 doh . Good thru 6. Last two reps full reset of hands. Both went to monkey grip anyways.

Pause squats- atg highbar beltless

Full 1 ct pause
135x5
135x5
185x5
225x5 fought lean. Last two. Strong tho
215x5 fought lean last one.

Full 2ct pause
205x5 quite fast.

Full 6 ct pause- I say 6 to ensure 5 seconds unfolds down there…
135x6 works core

Blitz- feel like ive gotten a good variety on reps sets schemes n weights here. Nothing ever planned. Just think of something and add reps weights pauses or sets till blown.

E z bar- standing explosive as possible .

85.5x10 easy
105.5 x10 more challenging
115.5 x10 challenging. 2 sec hold at top. Much like 10 singles. Had to stretch bi s after this
105.5 x10 last two slow
85.5 x20 felt like feathers. After 15 it was wonky. Burn.

My core/ active recovery day friday will now include my Incline session I had planned today. I dont drive off my back as much here so hopin all goes well just didnt want to chance a retweek and face that again all week.

chobbs · August 20, 2014, 7:33pm

I stole your paused beltless high bar squat idea and it was an ego check to say the least

barbedwired · August 20, 2014, 7:49pm

Lol. I bet ! May test maxes next week on it… well see…

barbedwired · August 21, 2014, 3:41pm

If you are reading this, I am assuming you are at least 16.Â More than likely, you are in your 20â??s or 30â??s.Â That means that a large chunk of your 77 Years has already passed by.Â

I am also assuming that you spend 6-8 Hours sleeping every night, at least 40 Hours a week at work or at school or in some other fashion that is not entirely of your own accord.

Subtract the time you spend commuting, eating and prepping meals, running errands, doing housework and other daily life activities and you have even less minutes left in the bank.

After you take out all of those hours, in reality, you most likely only have approximately 1/6th of your life left to truly spend in a manner of your choosing.Â

This isn’t me being morbid.Â This is me being realistic.

barbedwired · August 21, 2014, 3:57pm

Not sure how many watch youtubers? But I do…

-ben rice
-chris duffin
-George Lehman

-mike rashid

Are my top 4

Btw - im super jelly of those chrome Elieko plates. Want.

barbedwired · August 22, 2014, 5:22pm

Friday 8-21-14

B.w 216. Whuuutt…

Core/active recovery day . Plus incline session.

Neck is best its been. Still doin the same rehab and will continue thru weekend. Which btw is wonky. Monday is taken by plans…so either sunday or tuesday for my heavy week session. Not impressed w. This btw.

Dynamic warmup

Then

25 jumpin jacks
8 rollups

Did this as a circuit- for simplicity ill write them seperate

Incline/chins/rollouts/1 min rest -repeat 5 times

Incline- felt ok. Made sure not to drive off my neck or retweek it. Which compared to bench is much easier here…

Paused
135x5
135x5
185x5
215x5

Work tng
240x5
250x3
215x8 paused all these

Chins 10x3- this weeks focus is a hold at the top . Really works my rear delts n bis here… felt strong here.

1 sec hold
X3
X3
X3
2sec hold
X3
X3
X3
X3
X3 fatigue settin in.but good
X3 same
X3 same

Extra
x3 2sec hold
X3 increeas hold on each rep got 3sec/5sec/6sec

Ab wheels 5x10- again focused on not retweeking my neck. Typically I get a good chin tuck, big air, flex abs -rollout. Today I did t chin tuck I just looked up/ straight ahead. Which leads to less optimal form- but im strong enough to get thru. The chin tuck really holds everything together for me.

Tng pause last rep only
X10
X10
X10
X10
X10

Extra- Chin tuck to test- felt fine. Pause every rep
X10 no pain here so I just kept goin. There is allot of pressure on my neck and shoulder area particularly on very hard reps.

Next week is heavy week. W. My neck not expect in nothin special on bench. The scheduling sucks too as mentioned. Well see.

barbedwired · August 25, 2014, 7:19pm

Monday 8-25-14

B.w 222.5

Despite a hectic schedule and some lack of sleep …I got it in. Stayed up drinkin sat all night, had to be up monday mornin at 6 a.m to take my wife to her outpatient surgery. Just small, we were back by noon and I got my mobility work in and began the session. Not expecting much…

No real timed rests . Belted.

Bench- goal 325 for max reps
135x10 explosive clang the weights
225x5 same
245x3 same all these sets focused on gettn tight in my back so there’d be no slip . Neck feels ok. Still tender but no pain.
275x1
295x1
325x5 yup 5. First 3 flew up. Last rep a grinder

Closegrip- heavy amrap tng
315x2. P.r
295x3 woulda went for 1 more rep each set w.adult spotter. Still happy w. It.
275x6 coulda grinded 2 more. Back slipped a hair and I racked it. No retweekin tho!

Squat- 295 for reps

Atg no belt pause last rep
135x5
135x5
185x5
205x3
225x3 these flew up felt strong and fast.

To parellel no belt
245x3

To parellel add belt
275x3
295x8 p.r

Back to atg
275x5 atg p.r?
245x5
225x12

Rows- did these from just below the knees. My wife was sleep in from the anesthesia and didnt want to bang them on the floor like normal.

Deadlift stance -bench grip
135x5
135x5
185x5
205x5

Deadlift grip
225x5
225x5

Bench grip
205x5
205x5

Blitz- chose barbell curls. Hands on the knurling. Pause at bottom of each rep

45x10
65 x8
95x6.
115x4 left elbow felt weird and bicep felt tight. Shut it down.

Great fn day!!!

Bench 325x5
Closegrip 315 x2

Squats 295x8
Atg 275x5

Rows 225x5

csulli · August 25, 2014, 7:28pm

Oh shit nice 325 x5

barbedwired · August 25, 2014, 7:47pm

Thanks!

Keith1285 · August 25, 2014, 8:12pm

Hey i’m relatively new here but as a fellow 5x5er I’ve been following along with ur Log the last few months and your kicking ass with squat gains. Keep it up

barbedwired · August 25, 2014, 11:43pm

Thanks. It is doing well. Today was a real testimate!

barbedwired · August 27, 2014, 6:00pm

Wednesday 8-27-14

B.w 219

Belted 1 min rests

Some lack of rest due to workin 11 s and just life. Ate good and got my mobility work in…which seems to keep it goin.

Deads- hit 325. For max reps is the goal.

3" def doh no belt
135x5 stiff legged here
135x5 explosive
225x5 same
245x3 same
275x3 same
295x1 belt up. Flew up .knew it was on

From floor belted mix grip
325x8 p.r ! Ive hit 315 x8 twice and each time it ended was due to grip giving out. This time grip held…but rep 8 my whole body shook and barely locked out. Actual fuckin grinder! Had to tie CHOBBS !

315 x5 felt heavy

power shrugs for @ 5x5
225x5
225x5
225x5
225x5
225x5 deadstop all reps but lift violently as possible Into a shrug here

Incline bench - 250 max reps. Tired now from all that…

Tng explosive as possible
135x5
135x5
185x5
205x3
225x3
250x5 felt heavy
225x6 felt real heavy cns blown

Pause squats- no plan. No strength left honestly… everything felt heavy so…
135x5 2ct pause
205x5 1ct.
225x3 1ct .knew here nothin special would happen today

245x3
245x3
245x3 fought lean on rep 3 on all 3 sets. 2 ct paused whole last set for funsies.

Heavy week done. Completes my 3rd cycle of bill starr. I ran this with open Intentions to run it thru the summer and I did. Summers over.school starts next week.

I am looking to possibly switch up for these changes. Id like to hear some ideas if you have any? For a different program.

Ive been reading allot and have some ideas.

Gonna be a 3 day. M.w.f

Bench squat dead

Goal is an hour or less

Even tho I believe its for more advanced lifters… really liking Cube Method.

Can be ran as 3 day. W a single lift focus

Liftingheavy on only 1 lift a week fits here. As much as I work and fight recovery.now… I have to get up and take kids to school again… so even worse recovery looming.

I even like the accessories and options

Its on blackironbeast . Com so…easy to plug numbers in and print

Well see…I have till this weekend to decide. Lemme know?

Btw no arm blitz today- hit 45x20 barbell curl. Thats its .resting them up for fridays chins.

barbedwired · August 29, 2014, 6:42pm

Friday 8-29-14

B.w @220 . W. Shoes…

Core/active recovery

A good dynamic squat warmup

25 jumpin jacks
8 roll ups

Chins-

B.w 3x3@220

B.w +10 3x3@230

B.w +25 5x2@255 last rep slower

B.w finisher 220x8 normally get stuck halfway on 7 here…

26 reps total

Ab wheel roll outs

B.w
X6
X8
X10

B.w +10
X8
X8
X8

B.w +35
X6
X6
X6

Great day. Worked 12/12/13/13 so far this week… expect another 13 tonight. We always finish summer ridiculously. Thats life in the beverage business.

Gotta pick a new program. Write it up. Mod as needed and have it ready to go by sunday night.

Cube method still leads the way…

barbedwired · August 29, 2014, 6:46pm