The Barbedwired Method

Training Training Logs
661

Wednesday 3-11-15

B.w 230

DELOAD-BROH! back to back 5X5 s each w. A back off spoto set… BRUH!

each set got about 90 seconds rests because I supersetted Chins then a 1 min timed rest.

BENCH

warmup- wide grip full pause - so 2 finger widths out each side…
Barx5
135x5
205x5
225x5

Work- 5X5 speed benching w. Full lockout
245x5
245x5
245x5
245x5
245x5
Back off spoto- full 2sec pause
245x5

Closegrip bench- 5X5 explosive after full 2sec pause. Fingers at the smooth
225x5
225x5
225x5
225x5
225x5
Back off spoto- 1 finger in to on smooth. 2 sec pause
225x5

Chins- did a 10x3 w. 2 sec full stretch deadhang each rep
Back off set- Closegrip- hands 2" apart now, still 2sec deadhang
X6 last rep was hard…

Curls- just to get pump in bis
Benchbar- hands on smooth . Explosive
45x10
45x10
45x10

Took a quick vid. Then screenshoted some reps on speed benching. Was curious if my grip met the 90 degree criteria…I’d say it does.

1 finger width out shows a slight out angle
1 finger width in shows a slight in angle
Pic below is of my current grip which appears 90…

662

1080×1920 356 KB

.just coming off the chest here… look good to you?

663

Thursday 3-12-15

My daughters 10th bday ! Really enjoying being home this week, working afternoons doesn’t allow after school time/nor events. I’ve been to both my kids school conferences, Roberts choir concert and home for kailie s actual bday and cake. I’m with my youngest every day so times not a problem… till she starts school anyways. Dread.

SQUATS - no belt today.

Warmup - atg
Barx5 5 sec pause
135x5 3 Sec pause
185x5 2 sec pause
205x5 tng. Strict form

To parellel- tng. Strict form
235x5
235x5
235x5
235x5
235x5
Back off set- 2 sec full pause at parellel
225x5

Paused deads- pause 1-2" off floor. Explode up
135x5 2 sec pause
225x5 1 sec pause
225x5 1 sec pause
225x5 2 sec pause

Barbell rows- deadstop . 2" deficit
135x10
155x10
155x10
155x10
Back off set- 1 sec hard hold against chest
135x10

Very easy day. Tho i can say i had a decent pump in my Hams …which was unexpected…

Ends the deload. Went 5X5 on squats vs 3x5 because to parallel is easier than atg. Didn’t mind the core work either.

9 week cube 365 cycle is laid out and ready to go. Everything talked about stayed.

Cube on deads bench squat

Paused squat template as show above
Incline Bench 5X5 w. Progressive overload n spoto after.

Paused deads are back as a 3x5 on friday. Progressive overload.
Rows move to friday. 3 sets amap working sets. Ramping weeks

Everything will be in 3 week waves to match the cube.

664

Friday the 13th !

I’m in my brothers wedding tommorow!

In between taking kids to school

Stretched out

AB wheels - a full paused 5X5
Back off- tngx8

Squat- just the bar for a 2 sec paused 5X5
Backoff- good morning X8

Just got some blood going and flexibility in my back hips and hams. As I start a full 3 days with no lifting to end my deload. And anyone that does Cube, knows first day is Heavy Deadlift! So be ready Monday!

665

Just to keep it on this page. My last pause squat test I got 300 for a double…which computes to 320 max…so I’ll go off that. W.o every trying it it looks extremely light…but with longer pauses than I ever have done a d after dead lifting may be harder than on paper. I will comment on it…but no matter I expect ssome adaptation and plan to add weight each 3 week cycle if possible. …

666

Here they are…

Deadlift- pulled 405 last Cycle, so 405

Squat- same training max of 355 . last Cycle was first time with my new depth of 1" lower than any of my previous cycles so was wonky at first. Looking to clean up form at this depth. I hit 335 x 3 which computes to like 365…but with no safeties I’ll continue to play it safe. …

Bench- hit 350X2 which computes to like 370… so why not. 1ST increase really since jumping on Cube365

667

1920×1080 240 KB

Week 1 here we go…

Really thinkin about a quick mod on my deadlift cycle. Still use the cube format and reps n weights/ but change the variation.

I’m thinking- switch block pulls to - singles EMOM . with all the talk from Emskee and such it seems like a smart thing to try.

I’m weak off the floor. If I can break it off the floor I can pull it. Block pulls work lockout. Which isn’t the weakness. More deadstop pulls off the floor make more sense.

So if it says 2 sets of 3 block pulls. I’d just pull 6 singles EMOM. since im using the same prescribed scheme it would self regulate every week and still periodize in the same 3 - 3 week waves… also can regulate rest 30sec/1min/90sec each progressively for a 3 week wave…

668

Monday 3-16-15

B.w 230

1 min rests/belted working sets

Week 1- cube 365

HEAVY DEADLIFT

warmup- 3" deficit. No belt. Deadstop
Barx6
135x6
225x3
245x3
265x3
275x3 mixed grip
295x2 chalk

Work- from floor. Deadstop. EMOM doubles
315x2
315x2
315x2 add belt
315x2
315x2

Singles EMOM- deadstop.replaces block pulls which called for 2 sets3.
335x1
335x1
335x1
335x1
335x1
335x1 last 2 a bit slower. All moved well

Snatchgrip- tng. W. Straps.
295x6
295x6 last two sucked

Pause squats- 50 percent for a 7 second paused 3x5

Over warmup- 3 sec full atg pause.
135x3
205x2
225x1

Work- 7 sec atg pause
165x5
165x5
165x5 full 8 count pause in my head after paused.

Incline Bench- getting a feel where to start…

Warmup -tng
Barx5
135x5
185x5

Work- 1 sec pause
210x5
210x5
210x5
210x5
210x5

Spoto overload- tng just above chest
230x6
230x6 last two hard on each

Curls- bench bar
Hands on knurling at smooth- deadstop at bottom
45x10
65x10
85x10
Hands on smooth at knurling tng
85x8
65x8
45x8

Lying knees to chest- from heels 2" off floor
X12
X14
X16

Def a longer day now. Bout 90 minutes.

Belt felt tight and was uncomfortable getting down there, but got better after a few sets.

Singles went really well.felt warmed up after the doubles and the first 4 felt quite fast!

Snatchgrip went well. Straps a must for me at that weight. Once I needed a small hitch I just shut it down . That’s how I’ll do Em since they are last and just a finisher. .

Pause squats were light as they looked but felt some decent burn down there that long! Just makes u wanna explode up. Plan. To do Em beltless as long as possible. I see it does jump up each week pretty good tho!

Haven’t done direct abs or arms like this in month s. Nice to get Em done Monday and leave the rest of the week quite simple.

It’s good to feel great about what your doing. Despite it being a reasonably difficult day…all went well and I like the new setup !

669

Wednesday 3-18-15

B.w 230- was quite sore overall from Monday. Stretched n ate well tho…

1 min rest/2 min’s between variation

VOLUME- GOAL OF THE DAY

BENCH REPS

Warmup - slow eccentric. Explode up tng

135 x 8
205 x 8
225 x 8

Work- explosive as possible.

250 x 8
250 x 8
250 x 8 all quite fast here!

Comp pause- 1 sec pause
265 x 6 had a Cple more in me…but would a been slower
265 x 6 these all moved well

Closegrip- fingers on knurling touching smooth.
225 x 8 full 2sec pause on chest- had a Cple more in me…but slower
225 x 8 full 2sec spoto pause- last two hard!

AB wheels- tng
X8
X8
X8
X8
X10 quite easy after the first set

Chins- b.w plus shoes n belt. Didn’t re weigh

From a deadhang
X1
X2
X3
X4
X5
Tng
X5
X5 barely
X3
X3 barely

Bench went so well- on the first set of pause bench and Closegrip I had more reps in me, but they would a turned to grinders. With volume the goal blowing my self out on either def. Would a cut into the rest of the session.

AB wheels - felt light. All tng. I’ll add pauses as the weeks come

Chins- def. Not in Condition for my heavier body weight. Add in all the previous volume and I ran outta gas at the 3rd 5 set. I’ll build this each week

Great day!

670

Friday 3-20-15

B.w 229

1 min rests/no belt today

My wife had company over, so the living room area where I dynamic warmup before hand was taken, so I just faded to my lifting and did an over warmup instead. I got my mobility work in before bed so I was in good shape for it really…

SQUAT EXPLOSIVE

over warmup- tng. Atg. Pause last rep only.
B.wx14 12 sec pause
Barx12 6 sec pause
135x10 3 sec pause
185x8 1sec pause---->
205x6
225x6

Work- To parallel. Controlled descent, explode up
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Overload
245 x 5
245 x 5

Pause at parellel- 1 sec pause. Wide grip on bar
225 x 5
225 x 5

Paused deads- 3 sec hold cpl inches of the floor. Explosive lockout
135 x 5
205 x 5
225 x 5 top set
205 x 5
135 x 5

Barbell rows- 2" def. Bench grip. Deadlift stance. Deadstop.
135 x 10
165 x 16
165 x 14
165 x 12

Dumbell shrugs- all I have is 35s. Easing in…as my neck is not 100 yett…
70x10
70x10
70x10

Great beltless day. Much volume.

671

1920×1080 245 KB

Week 2 - ate too much and feeling bloated tonight. Got my typical 45 mins of stretching/mobility work In Along with about 50 ounces of water before bed. Hope to feel thinner upon waking!

672

Monday 3-23-15

B.w -232, Heavy…but feel better than last night!

1 min rests. No belt

DEADS EXPLOSIVE

warmup- 3" def. Deadstop
135 x 8
205 x 6
225 x 4
245 x 2

Work- 2 " def. Deadstop. Explosive EMOM
255 X3
255 X3
255 X3
255 X3
255 X3
255 X3
255 X3
255 X3

from floor- deadstop. EMOM
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

Snatchgrip- tng. Hands outside rings
235x10 dead stopped first 5 as I forgot it was tng…
235x8 hands an inch further out each…

Highbar paused squat- 5 sec pause day @60 percent

Over warmup
135 x 3 3 sec pause
205 x 2 2 sec pause
225 X 1 1 sec pause

Work - after full atg pause- do a 6 count in my head
195x4
195X4
195x4 last rep harder on each

Extra- back off sets
185x3 5 sec pause
135x3 10 sec pause

Incline bench - 5X5 paused

Warmup- tng
Barx5
135x5
205x5

work- 1 sec pause
215x5
215x5
215x5
215x5
215x5

spoto- overload. Tng just above chest…
235x6
235x6

Curls- Barbell
Hands on knurling- deadstop at bottom
45x12
65x12
85x12
hands on smooth tng
85x8
65x12
45x12

laying knees to chest- heels 2" off floor
X15
x15
x15 paused at every extension.

late start. Long session . Everything went well tho.

let the work week begin…

673

Wednesday 3-25-15

B.w- 228

1 min rests- warmup felt like crap. So did acessory really…but working sets panned out somehow…

BENCH HEAVY

Warmup- tng. Pause last rep only
Barx5
135x5
225x5
245x3 better here…
265x3

Work- tng.explosive
285x2
285x2
285x2
285x2
285x2

Comp pause- full 1 sec pause
305x5 good!
295x5 again ! last two slower…

CLOSEGRIP - fingers touching smooth
265x6 full 1 sec pause
265x6 tng
225x8 2 sec paused spoto

Chins - 1 sec hang n hold
X3
X3
X3
Tng
X6 1 short of grinder
X6 grinder
X3
X3
X3

AB wheels -
X10 tng
Paused
X8
X8
X8

Very happy with paused reps

Heavier body weight makes Chins tougher.

AB wheels felt ok. Full pauses.

674

Friday 3-27-15

B.w -229

1 min rests. Belted working sets on squat

SQUAT REP

warmup- atg. Tng . Pause last rep only
Barx10
135 x 8
205 x 6
225 x 4

work- to parellel. Tng
245 x 8 felt ok. Not real fast
245 x 8 add belt. A bit better
245 x 8 great. Moved super fast!

Overload
255 X6 real fast.
255 X6 again. Hitting every cue mindlessly. Felt strong.

Paused at parallel- no belt. Super wide grip( to pull me forward )
225 x 5 full 1sec paused these
225 x 5 these were harder than assumed…

Paused deadlift- 2" off floor for 2 full seconds. Beltless
135 x 4
205 x 4
225 x 4
245 x 4 top set
225 x 4
205 x 4

Barbell rows- deadstop. Bench grip. Deadlift stance. 2" deficit
135 x 8
185 x 12
185 x 10
185 x 10

deadhang- this was extra. My body.wanted more! So I gave it …
185 x 8
185 x 6

squats went well. Moved very well once firing. Paused were Suprisingly hard tho… super wide grip n full pauses really make these challenging fly fatigued.

Paused deads is all about being technical here. Try for perfect form and being explosive after the long pause thru lockout. Volume not the goal, technique trumps here.

rows are going well really, this cycle is 3 sets amrap at static weight.

675

1920×1080 243 KB

Week 3 - already. .goin quick…

676

I’ve made my mind up, that after this cycle I will try something else for the summer. My job is very weather related and volume picks up massively in the summer. I’m looking at something with lots of recovery. Still hit some heavy weight. Still hit some reps. Have a lighter day to do variations/aka bodybuilding style stuff. So far… lilliebridge method looks like a direct fit for me to Bastardize for the summer. Could be fun! I’m toolin some ideas already and…the remaining 6 weeks of cube I plan to cut some weight for the summer workload.

677

Monday 3-30-15

B.w- forgot to weigh. Just one of those days. .running behind all day, nothing goin right.

DEADS REPS

Warmup- 3" def. Deadstop
135x8
205x6
225x4
245x2
265x2

Work- 2" def. No belt. Deadstop
275x8
275x8 these got hard with no belt off a deficit. …

From floor- belt up. Deadstop EMOM
295x2
295x2
295x2
295x2
295x2
295x2
295x2
295x2

Snatchgrip- tng
265x8
245x8 inch wider grip each way…

Highbar pause squats- I was whooped from deads. 3sec paused 3x3 @70 percent.
Warmup- no belt. 3 sec pause
135x3
205x3
Add belt- full 3 sec count after paused. Then 3 bounces n come up…
225x3
225x3
225x3
205x3- back off set.

Incline bench- 5X5
Warmup- tng
Barx5
135x5
205x5
Work- tng
225x5
225x5
225x5
225x5
225x5
Spoto overload- 1 sec pause
245x5
245x5 last one full grinder

Barbell Curls
Hands on knurling-tng
45x16
65x12
95x8
Hands on smooth- tng
95x8
65x12
45x16

Laying knees to chest- heels 2" off floor. Paused.
X16
X16
X16

678

Wednesday 4-1-15

B.w 230

Another slow start. 2 days now- getup n get kids to school , comeback get into bed, have trouble falling asleep…finally do- phone rings- the kids school. My son is sick and needs picked up. Monday- my daughter had forgot her bathing suit for swimming. So both days- get back from all that- have trouble falling asleep again …finally do- wake up late and therefore irritated too. This broken sleeps feels worse than getting less sleep!

Anyways

BENCH EXPLOSIVE- this turned into much reps as well . All explosive.

Warmup- tng. Explosive
Barx8
135x8
205x8
225x8

Work- tng .Explosive
235x3
235x3
235x3
235x3
235x3
235x3
235x3
235x3 all moved fast

Comp. Pause- full.2 sec pause.
255x5
255x5 moved well.

Closegrip- tng. Explosive
225x8
225x8
225x12

Chins- 1sec hold at the top. Explosive out the bottom
12 sets of 3 - moved well

AB wheels - tng. Pause last rep only.
X8
X8
X8
X8
X12

Bench felt real good. Seemed like allot of reps n sets tho.

Chins were moving well. At this b.w lots of low rep sets work better for me.

Abwheels moved fast- coulda done more. But didn’t want over soreness leading Into heavy squats friday…

679

Friday 4-3-15

B.w 230

Been a a busy week at work and alot of broken sleep. Did get my mobility and food in last night followed by 5 straight hours of sleep …hooray! Not much but I’ll take it.

SQUATS HEAVY

warmup- beltless. Atg. 1 sec pause
Barx5
135x5
205x5
Tng
225x3
245x3 add belt
265x3

Work- to parellel
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2 last 2 sets moved well

Overload
295x3
295x3 these were o.k. but slower.

Paused at parellel
245x5 1sec pause
245x5 2sec pause

Paused deads- no belt. Full 2sec pause. Explode thru lockout
135x3
205x3
225x3
245x3
265x3 top set
245x3
225x3

Barbell rows- from floor.
135x8
185x8 deadstopped. No belt

205x10 belted tng.
205x10
205x10 tripled my 10 rep max. So def. A P.R!

Let the gains begin. 1ST 3 week wave complete.

680

Man. … great stuff going on here and on my YouTube subscriptions.

George Leeman- if you wanna gain great deadlift and assistance knowledge you should subscribe to him.

Chris Duffin- if you wanna gain great squat and assistance knowledge you should subscribe to him.