The Barbedwired Method

Training Training Logs
721

5-8-15 FRIDAY!

b.w 222- feelin light footed.

1min rests/ belted working sets

BENCH HEAVY- had a plan goin in. Hit every rep!

Warmup-1 sec pause.

weight plus 1 set of chains (lockout noted)
45x5 55
135x5 145
225x5 235
Weight pplus 2 sets chains (lockout noted)
245x1 265
265x1 285
275x1 295
Straight weight- full pause. chalked hands/belted
295x1
315x1
335x1 2 sec pause here.

Closegrip bench- hands on knurling, touching smooth. Full pause.
285x3 305 2 Chains
285x4 295 1 chains
285x5 straight weight
225x12 1 finger on smooth. Paused spoto.

Chins- b.w with water/shoes/belt 233

1 sec deadhang ladder
X1
X2
X3
X4
X5
Tng
X8

AB wheels - ladder . Tng. Add a matt each set.
X10 2 mats
X8 3 mats
X6 4 mats
X4 5 mats
X2 6 mats
X6 6 mats. Paused each rep

Bench went well. Hit all 6 planned singles explosively. Loving these chains! 335 with a 2 sec pause was slower. I may have had 345 with a spotterā€¦or not. Happy with 335 as a starting full paused max.

Closegrip went just as well. Next week Iā€™ll do the same to get a paused max. The 285 sets were.really some nice practice with and without chains with next week in mind. That spoto set? First 6 er so weā€™re so explosive the weights shook. Good sign!

Chins felt good. On the up.n up here.

AB wheels- basically doing them on my deadlift matt requires my knees to be on 2 of my diamond plate buildable mats to equal level. So 2 represents level. Each mat after that increases my resting knee position .

at the end did some more mobility /technique work in my squat shoes. 2-3 second pauses each rep. Holding form exploding up. 8 er so sets split between the bar and then 135. I start of supersetting these with bench Warmups as I really like.how it warms up my legs and lower back for benching.

722

On the slingshot question, it might not be perfect solution, but back in the 70s-80s lifterā€™s used to lay a phone book on theyā€™re chest, come down fast bounce the bar off the phone book, this was a way to handle bigger weights above your 1RM. This might be a home brewed solution that will allow you to do an overload set, just a thought. Keep up the good work, daughterā€™s going to be a PLer as well I see :slight_smile: Later

723

I have a 4" board Iā€™ve used before. Which is similar to a floor press. It says slingshot or board presses. By running a paused bench only cycle , hitting tng reps acts as overload as well. The thought is that going tng with chains would mimic the idea.

Anywaysā€¦ I donā€™t know if anyoneā€™s used chains beforeā€¦ but I suggest you give em a try. The feeling is immediate and Intense. Itā€™s like something is pulling the weight toward the groundā€¦ but In The perfect groove. Your body can feel this tension and almost super compensates by getting super tight, forcing you to lower it controlled and in that groove. After the pause I feel particularly explosive due to this super compensation . The chains sneek up on ya tooā€¦ on a set of 5 sayā€¦ the first 3 seem all just as explosive, rep 4 a bit slowerā€¦but good. Then bam ! Can barely lockout rep 5.

def. Changing things up this summer. Had weeks to ponder ideas and itā€™s almost complete. Next week is the final week of Cube method then Iā€™ll put my plan together. As I organize things I find it easier to to merely do as I have done before. Example- rows on deadlift day. Or Closegrip bench after regular bench. Iā€™m forcing change on my self this summer . 16 weeks of change will at east be some experience under my belt. Example- rows after bench! And Closegrip as its own press day! Ect.

Paused bench day will use incline bench after as a reps accessory. Then reps Barbell rows as the pull. Iā€™ll Pry superset them- more change.

Closegrip will be the other press day. Treating it as its own paused bench day.

Squat- bought olympic shoes so a true run in them on highbar atg squat is in order. And will be a heavier focus in the program. Now that Iā€™ve pulled 405, gonna focus on squat. Iā€™ll be using pause squats as the acessory and may do something knarly with the paused squat programming. Reg squats on Monday, acessory squats on friday - now Iā€™m thinking of using the smolov jr. Programming each friday as a 4 week progression 6x6/7x5/8x4/10x3. Add 10 pounds and do it again . (On a 8 week program overall)

Deadlift- straight forward here. Quite heavy. Hit it for as many reps as you can. With focus on squats this takes a bit of a back seat. But it still works out with some frequency on a heavy/light/medium scheme. Monday heavy pulls from floor. Wednesday light high rep Rows. Friday medium explosive power shrugs from deficit.

Acessories like chins, ab wheels, curls havenā€™t been placed yett.

MONDAY- squats/deads alternating heavy/reps every other week.
- paused Closegrip alternating heavy/reps every other week
- ab wheels
WEDNESDAY- paused bench alternating heavy/reps every other week (main lift work for the week done!)
- incline bench for rep s
- Barbell rows for reps

                     - that ends my upper body accessories planned*curls r something would be here if wanted

Friday- acessory day (lower body focus/back) since acessories were done for upper body afterbenchday.
- power shrugs off a deficit (No scheme picked yet) 3x5? Ect
- paused squats. Beltless paused squats based off my 275 beltless paused squat I hit. Using smolov jr. Programming. Honestly Iā€™m gonna apply a 5 percent fatigue factor here since it is Friday and my job creates this need. Soā€¦95 percent of that 275.
-chins/pullups

There it is.

724

1920Ɨ1080 231 KB

Week 9. Final week of cube.

725

Monday 5-11-15

Ok. This week will be jumbled. I already planned on moving things ahead as I have a field trip friday with my daughter. But things changed moreā€¦ Saturday I played tackle football with my brother in law,brother, his sons n my son. Itā€™s was a great sweaty time really and much needed. We played till we couldnā€™t move! Each adult was quite banged up afterwards they took some serious spills and I stubbed my toe hard saving my self from a spill.

Next day we all felt like weā€™d been in small car accident. Lol. So sunday My toe is black n blue and my quads, hips and low back were quite stiff and sore. I woke Monday to feeling even worse in my quads hips and low back but better on my toe! There was no way this big training day was gonna happen as planned and pulling ahead squats already to Thursday already jammed any rest time to minimum.

So I skipped paused squats today to give quads some rest. Will do them Tuesday now and since Iā€™m doing that might as well do the bench day as well. Have Wednesday offā€¦the. heavy tng squats thursday. So I picked whatā€™s important.

It is deads day and that would work fine . Making sure i got some heavy work in - as on Lilliebridge method Iā€™ll only be heavy every other week an dā€¦ it starts off with heavy squats. So next Monday is light deadsā€¦donā€™t wanna go more than 2 weeks not pullin any weight.

Get my incline work in. But keep it low reps. Doing bench tomorrow I donā€™t wanna over do it here.

Get my arm work in. Did some curls.

Should setup the rest of the week to be doable. Tho a cluster fuck.

Goals left are paused closegrip max- Tuesday focus. .bench reps after.

Tng belted and non belted atg squat- thursday focus.

Ok. Enough blah blah blah. Spoiler alert. Got some real good quality work in on the 3 things I chose to do. So that helped relieve my mind after.

DEADS EXPLOSIVE.

warmup- off 3" def. Bench grip. Power shrugs. No belt.
135x3
135x3
225x3
225x3
245x3
275x2
295x2 good.

Work- from floor. Belted. Reg. Mixed grip.

EMOM TRIPLES
315x3
315x3
315x3

EMOM DOUBLES
335x2
335x2
335x2

EMOM SINGLES
355x1
355x1
355x3 started to round on 3ā€¦ 4 er 5 here maybe, on an all out.

Stiff legged deads
135x8
135x8
135x8 all explosive.

Incline bench

Warmup - tng
Barx10
135x5
185x3

full 1 sec paused reps
205x3
225x3
245x3
265x3 3rd was a grinder

EZ bar curls- bar weighs 16 Pounds

All dead stop at bottom - explode up
16x12
86x10
86x8
86x6
106x6
126x3 vid.

726

126x3 bro work.

727

Tuesday 5-12-15

B.w 223. Good.

1 min rests/belted working sets

Today I did my pause squats that I skipped Monday and my bench session thatā€™s usually on wednesday. This bench days goal was to get a paused closegrip max. Then finish off with reg bench . Paused for reps.

CLOSEGRIP BENCH -hands touching smooth.full 1sec comp. Pause. Explode up

Warmup- Plus 1 set chains
45x5 55
135x5 145
225x5 235
245x1 255
275x1 285

Straight weight- add belt n chalk
295x1 came out of groove but a cell rated thruā€¦
315x1 came out of groove in same spotā€¦stuck for a Secondā€¦then got it.

NEW PAUSED P.R FOR CLOSEGRIP= 315

Reg. BENCH- FULL 1 SEC PAUSED FOR MAX REPS
315X3
285X8 suprisedā€¦but happy here!
265X8 spoto pause. Happy again

Highbar paused squat- full 3 second pause. Atg.
Barx3
Barx3
135x3
135x3
205x3
225x3
Work - belted
245x3
245x3
245x3 these quite tough.
Back off- wide grip on bar.
225x3 1sec pause
205x3 5 sec pause
135x3 7 sec pause

Chins- b.w with shoes/belt/water = 233

Warmup- 2 sec deadhang
X1
X2
X3
Work- tng. With 1 sec hold at top
X5
X5
X5
Rack chins- from dead hang. Barbell on my squat lift off.
X6 closegrip hands on smooth
X6 wide grip hands on knurling

Another day in this mess of a week was a success! !

Closegrip- 315 is def about my full paused max. Tho since I run a TRUE closegrip (hands touching smooth) balance plays a Bigger factor than most. And falling outta groove is a bigger limiting factor than strength. Still damn close to my reg. Bench paused max of 335 lolā€¦

Reg bench- no idea what to expect after warming up and doing all closegrip f8rst. I expected some akwardnessā€¦but there was none. 315 was solidā€¦but 3 was slow so i Racked itā€¦ 4 maybe hereā€¦ 285 was a huge suprise tho for sureā€¦my delts really started burnin on rep 7, and 8 was sloooow. Took about 5 mins before hitting 265 for paused spoto. I was fried after that 8 set. ā€¦ again suprised I got 8 full paused reps here!

Squats- felt very good considering the shape I was in yesterday. My quads and hips were sore and weak to the point it hurt to do my dynamic warmup before yesterdayā€™s session. As bad as that was after hitting all those deads and going to workā€¦it got even worse as the night progressed at workā€¦ my quads and groin got super tight and it even effected how I walked !

When I got home I did a full stretch out. Some dynamic warmup. I then went and took a super hot shower. At the end I took some body wash that i have that has menthol in it and I sat down and used it on my quads n hips. Gave my self as hard as a deep tissue massage that I could for a good 10 minutes or so. Till my hands cramped. Rinsed off. Drank a bunch of water and went to bed. I woke feeling like a million bucks. No joke. Not even a sign of the hell that existed the day n night before. Still stumped that much recovery could happen given where I was at. Even after todayā€™s squat s I am sitting here just fine with no signs it ever happenedā€¦

728

[quote]barbedwired wrote:
Closegrip- 315 is def about my full paused max. Tho since I run a TRUE closegrip (hands touching smooth) balance plays a Bigger factor than most. And falling outta groove is a bigger limiting factor than strength. Still damn close to my reg. Bench paused max of 335 lolā€¦
[/quote]

Close-grip benching three plates is good stuff. Really good stuff. Well done.

729

Thank you sir!

During a previous peak i hit 335x1, followed by 315x3 on it. Touch n go.

Pausing closegrip really makes my sticking point stand out vs . Tng where I have some speed and blow thru it. (Same way on my highbar squats) . Both these lifts are effected more by pausing than other lifts are. (For me)

So tthat why I plan to hammer them for 16 weeks this summer! Two - 8 week runs on Lilliebridge method(bastardized).

730

The only thing pending is what sets/reps scheme to run on my paused squats as an acessory. In the endā€¦just pick one and run it. I know.

  1. Smolov jr. Scheme- weekly progression 6x6/7x5/8x4/10x3- tons of reps at static weight here. Seems the most brutal. But doesnā€™t jump out at me for some reasonā€¦

  2. Hatch squat- 10/8/6/4 base progression . This scheme truly works to warm me up on squats. . Why not at working sets? Itā€™s progressiveā€¦so both.

  3. 5x5 -so simple and effective how could I not consider it. I would plan re sets to keep it going before deathā€¦

Any other ideas are welcome. I must decide this weekend.

This is for my beltless atg paused squat. Which I got a max for last week of 275. With a 5 percent fatigue factor figured In its 265.

The goal here is be effective as possible as an accesory to build.my belted tng atg squat. Some core strength and quad size would a welcome bonus.

The program.its self is 8 weeks. So an 8 week progression. Or two- 4 week blocks.

731

Thursday 5-14-15

1-2 min rests . Belted working sets.

SQUAT HEAVY- get an atg squat max belted.

Warmup - atg. No belt. Full pause.
Barx10
135x8
205x6

The lead up- add belt. Tng. Strict n explosive as possible.
225x3
245x2
265x1 these were all smooth as butter,knew it was on!

Singles- for max
275x1 not even a hitch
295x1 tried to hitch but blew right threw
315x1 P.r! Started to round me but pressed thru. Better than expected !

Back off sets
245x5 265* plus 2 Chains tng. Easier than expected
225x5 245* plus 2 Chains paused. Harder than expected.

  • = lockout weight.

225x1 full atg front squat- p.r!

Paused deadlifts- 2 sec hold. 2 inches off floor. Explode up.
225x3
225x3
225x3
245x3
265x3 top set planned.

Barbell rows- tng. Each rep off floor
225x8
225x8
225x8 this 3x8 a p.r for rows?

Squats went very well. Top to bottom. Iā€™d like to say all the pause squats and even the days where I just did many sets of technique work all in my shoes has led up to this. 295 I felt pressure at my sticking point but blew right thru. 315 did round me a bitā€¦but only to a point and I pushed thru never stopping. This was a first using chains on squats. Got a vid. Awesome feeling here using these. I just videod the 225 paused set. Which really shows how much a paused squat exaggerated my sticking point n lean vs. A tng rep. Itā€™s night n day. Thatā€™s why I really want to hammer the paused reps as it should increase my tng greatly.

After squats -225 was on the rack and randomly decided to attempt to front squat it. Got super tight and went all out. Got it but the bones in my arms n shoulders hurt after. My front rack is terribleā€¦I barely handle 185 for an reps and any attempt at 205 has been dumped. So this was damn good really.

Paused deads were very easy. In n out.

Rows- 225 was on the bar so I just did 3 sets. No warmup. Done.

One great thing Iā€™ll say is this week started and looked terrible before it even began. I worked 9 hours each day (light for me) and did everything possible outside of that as far as eating good, stretching, mobility and rest andā€¦ put a plan together that I just attacked each workout and each one came out great !

Bonus- 3 days off in a row now before starting my new program.

732

225 x 5 Paused squat .Plus 20 pds chain.

733

Quick note- whole back of my neck is sore. At the base where it meets my backā€¦and on the right side going down into my trap. The right side is the exact strain I noted here before while doing a set of paused deadlifts. A few months ago. This whole cycle I kept the weight light on paused deads and never had a problemā€¦

However squatting highbar sets the weight right on it and as of lately the whole area gets sore afterward and the days following. Each time i squat now. During yesterdayā€™s atg session I used a towel around the bar and will continue to do so until this subsides. It def helpsā€¦but isnā€™t a full cure. Alsoā€¦ I tried thumbless grip for the first time ever and it felt amazing. So this new cycle Iā€™ll run thumbless and with the towel.

I write my program up this weekend. Bought a nice big calender to do soo.

734

Let the gains begin!

Got all my maxes. Got the percentages in hand. Just need to write all 8 weeks out tonight.

Neck still quite sore, mostly on the back, right. Bought a big bag of ice to put on it. Feels awesome doing soā€¦

735

Itā€™s written. Based right off the ebook I have really.

I went with the 85-93 percent vs. The 87-96 range. Very little difference there. Just factoring fatigue in and if Iā€™m feeling good itā€™s resolved with more reps.

Pretty basic

  • you squat and deadlift on the same day. Alternating each week heavy/very light.

Monday will be this day. With closegrip bench after as my other press.

  • you do one upper body day a week. Itā€™s your comp bench alternating each week between heavy/rep. And all acessory work is done immediately after.

-The third day is all the accesory work for your lower body/back. I chose beltless paused squats and power shrugs off a deficit. Also some chinups.

Thatā€™s the plan. Iā€™ll hit some curls, ab wheels and what not as I feel each week. But Nothin exact.

The heavy weeks for deads n squats is a top weight for max reps.with the light week being a speed 3x3 at light weight.

The heavy week for bench is 3 singles followed by 3 Overload sets. With the rep week being a set number for max reps.

736

Monday 5-18-15

1st day of my bastardized Lilliebridge method. Today on squats I do one AMRAP of squat at 85%. Some very light deads after a d my reps day for closegrip.

B.w 226- good start.

Highbar ATG squat

warmup- long pause first rep only. Then tng.
Barx10
135x8
205x6
225x4 add belt here . Things started moving fastā€¦
245x2 cake.
265x14 got 10, rested 20 sec ,got 4 more.

Speed Deads
225x3
225x3
225x3

Stiff Legged deads
225x5
225x5
225x5

Closegrip bench- full pause.
Barx8
135x6
205x4
Work - 1 paused AMRAP SET. W. 1 set chains.
215x16 (225 lockout) got 12, rest20,got 2,rest20,got 2.

AB WHEELS - TNG. full lay out
X5
X5
X5
X5
X5

Great 1st day. Shocked my self with hitting 265 for 14. 10th rep was slow but in grooveā€¦ 14th rep was slow and fighting some lean. Shit I was happy with 10ā€¦sso 14 was bonus!

Deads super easy- focus on being super fast and exaggerated lockout.

Closegrip- looking now thats a fair amount of repsā€¦ cause chains make it a bitch. But while doing it i got pissed cus I felt like should got more. Something like 20? Honestly the fatigue had hit me by now. I was sweattin like a pig and had rather short rest periods today to keep things moving. 1-2 minutes. So fatigue and chains still hit 16 total full paused reps. Pretty good I guess.

It just says 1 AMRAP SET. I took it rest pause on my own. The light rep daysā€¦ like todayā€™s closegripā€¦i added chains to the prescribed weightā€¦soo thatā€™s me as well.

737

Just a note- suprised I wasnā€™t sore from doing an all out set of squats like that. I was a bit stiff and like maybe a 3 on the sore scale??? Iā€™m thinking because it was belted and tngā€¦ wasnā€™t much of a shock in the manner that makes you sore. This is assumibly because I do so much paused and beltless work? I may not move allot of weight yettā€¦but Iā€™m up there pretty high on the percentage of pausing I do.

Iā€™m loving that thumbless grip for squat! My neck is still soreā€¦which is quite bothersome all day, Expecially at night as the hours come on at work. Today it was soreā€¦but for the first time didnā€™t . radiate or become irritated from work. As it has previous nights. I been icing it before work a d again after work,before bed.

738

Wednesday 5-20-15

B.w-222 seems to be the bottom number of this fastingā€¦

1-2 mins rests/belted working sets

BENCH- paused. Work up to .85% paused single then overload

1sec pause
Barx10
135x8
225x6

2sec pause
245x1
265x1
285x1 top set

Overload tng. (lockout noted )
295x1 295
295x1 305 1 set chains
295x6 315 2 set chains

Incline bench- 1 sec pause
135x8
185x8
185x8
185x8
185x8

Barbell rows- deadstop each rep. Bench grip
135x12
165x12
165x12
165x12
165x12
165 x 12

EZ bar curls- deadstop each rep at bottom.
45x12
85x12
85x12 closer grip thru here
85x10 wider grip

Didnā€™t feel real explosive on bench. Not bad either. Some adaptation to all paused reps? That last all out set with both sets of chains was all me. Just calls for singles or doubles here. I understand this program was used for elite guys with very high numbers. Arguably aidedā€¦

So me hitting some intensity and volume beyond should only aid me.

I just have 4 sets and a weight listed for rows and inclineā€¦and a note to pause or tng. So reps will be how I feel or a guess. On Incline 8 seems too light till last set where last two got slow. Goal met. Rowsā€¦ my view on rows is there is never too many. I did a 5th set that wasnā€™t planned and by picking 12 reps got some volume To cut into all the bench reps.

Curls- def continuing some arm work. Just 3 sets listed ,amrap.

Really had the feel of muscle building going on after my paused bench workā€¦

739

Friday 5-2-15

B.w- 220- new low!

Lower body/back acessory day

1 min rests. NO BELT.

Highbar beltless 2 sec paused squats 5x5@70percent
Barx5
135x5

195x5
195x5
195x5 started feelin machine like here
195x5 same
195x5 3 sec pause. Widegrip. 1 set chains (205 lockout)

Power shrugs- off 3" def. Deadstop From ground.5x5
225x5
225x5
225x5
225x5
225x5

Chins - 3x5
2 sec hang and hold
X1
X2
X3
Tng 1 sec hold at top
X5
X5
X5

Cheat curls- Barbell with 45s on it.
135x5
135x5
135x5

My neck is still soreā€¦but gets an inch better each day. Doing squats is what seems to re agrevate it. So weā€™ll see! Overall my body felt amazing thursdayā€¦got mobility work n good food in. Despite work in 12s I really set today up well and it went wellā€¦

Squats- very light weight. But when you take a belt away and add 2sec pauses that gap closes. All felt light today tho. First two sets were goodā€¦bbut last 3 got better and betterā€¦ on last set of 5X5 i wanted to make it challenging as possible w.o adding weight. A wide grip for me pulls me more forward comin outta the hole, a longer 3 sec pause and 1 set of chains really make staying in the groove important. Iā€™d say the last set went as well as any. Took all 5 reps as singles( in myhead) and nailed em!

Power shrugs were fast n easy. Had a 3x5 planned but felt so well just kept goin.

Chins were okā€¦but the last set was harder than I anticipatedā€¦

Cheat curls- not planned. Was just there and did them for some overload work on the bis after chins.

740

Monday 5-25-15

B.w -225- lowest Monday weight in a while.

Belted working sets/2 min rests

HEAVY DEADLIFT - .85% for max deadstop reps

Warmup - deadstop. beltless. Bench grip . Paused reps,just off floor.
135x6
225x3
245x3

265x1
275x1
295x1

Work - deadlift mixed grip. Belted.
305x1
325x1
350x5 p.r!
325x5
305x5 tng this set only

CLOSEGRIP BENCH- .85% for a paused single. Then overload.

Warmup- all paused. Fingers touching smooth.
1sec pause
Barx5
135x5
225x5
2sec pause
245x1
255x1
265x1
Overload- tng. Lockout noted.
275x1 275
275x1 285 1 set chains
275x5 295 2 set chains for max reps.

HIGHBAR BELTLESS PAUSE SQUAT- 3X3 for 7 sec atg pauses
warmup- 3 sec pause
B.wx3
135x3
155 X3

Work-7 sec pauses
175x3
175x3
175x3

AB wheels- tng. Pause last rep only
X6
X6
X6
X6
X6
Spoto hold 1 sec just off floor.reverseback.
X6

Deadlifts - went very well. Paused deads with a bench grip was a new idea for warmup and I liked it. Paused deads really load up my hams and they def. Weā€™re activated and warmed up after that series. The singles felt light. Very fast n smooth. Which led to the 5 set @350. Last two tried to round me and things were burnin. Hands started to open up on 5. Thatā€™s all it called for. The back off sets were all meā€¦ filling that volume void.

Closegrip- good. I love the all out set I do last. Just calls for singles or doubles. Chain work is badass.

Paused squats- Warmups felt offā€¦but working sets Very well. I actually supersetted my beltless 7 sec pauses with abwheelz. Helluva combo!