The Barbedwired Method

Training Training Logs
1081

TUESDAY

Accessories to previous days main lifts=my format going forward

  1. Mainlifts Day- strength based
    2 . Accessory to Mainlifts day-hypertrophy/volume

SSB SQUAT-TO a box. Just below parallel.
Atg
70x8
150x8
170x8
To box-paused
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
150x12-atg-paused

CLOSE GRIP BENCH- slowdescent/explode up
70x12
160x12
Work
250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x3
250x3
170x12 (190) add chains. Feet up . Paused

Chins - deadhang
X1
X2
X3
X4
X4 nope
X3
X2
X2

Super heavy right now just under 250. Dropping weight will start in January.

1082

THURSDAY - b.w day.

Pushups. x20
Pausedsquat x20

3 rounds. 1 minute rest after each round

Inverted rows x8 hard hold at top
Abwheels. X10 tng

3 rounds. 1 Minute rest after each round

Return to work tomorrow. ā€¦ ā€¦

1083

1-3-17 Tuesday

Man I think my plantar fasciitis is flaring up in my left footā€¦if so that sucks. Badā€¦ .

PAUSED BENCH
45x15
135x10
225x8
275x6
315x5 p.r?
315x3

DEFICIT DEADLIFT- off a plate
45x8
135x8
225x8
Add belt
275x5
325x5 straps here only

PENDLAY ROW -full DEADLIFT setup
225x8
185x8
135x16

1084

1-4-17 Wednesday

CLOSE GRIP BENCH- hands touching smoothe
Pause
45x5
135x5
225x3
275x3
Tng - belt n chalk
315x3 p.r or ties p.r
250x15 def. P.r!!

SSB SQUAT -Tng
Atg
55x10
145x10
195x5
215x3
To box-just below parallel
215x3
235x3
265x3
215x10
145x10

Chins-off my barbell
X6
X6
X6

Barbell curls
95x6
65x12
45x24

1085

Monday 1-9-17

Program begins 5/3/1 modded for 2 days.

PAUSED BENCH
55x10
145x10
Work
235x5
255x5
275x5 top set
275x5 fatigued set
325x8 slingshot

DEADLIFT
45x10
135x5
225x5
Work
245x5
275x5
295x5

PENDLAY ROWS -off a plate. Full deadlift setup
185x8
185x8
185x8
185x10

1086

Wednesday 1-11-17

Acessory day-power/hypertrophy

CLOSE GRIP BENCH
paused
60x8
150x8
Tng
240x8
240x8
240x8
240x8
150x8 -feetup. Paused. plus 20 pd chains -170

SSB SQUAT-TNG
Atg
70x8
160x8
To box-just below parallel
210x8
210x8
210x8
210x8
160x8 2 sec atg pause

CHINS-OFF barbell
X5
X5
X5
X5 plus 10 pd chains and hold at top

BARBELL CURLS
45x20 reverse paused
45x20 reverse tng
45x20 reg. Tng

1087

Monday 1-15-17

5/3/1

3sweek

PAUSED BENCH
45x12
135x12
225x6
Work-belt n chalk
255x3
275x3
295x3
295x3 fatigued set

DEADLIFT- deadstop
60x12
150x6
240x6
Work-belt n chalk
290x3
310x3
330x3

PENDLAY ROWS -full deadlift setup
205x5
205x5
205x5
205x5
205x5
205x5
135x12

B.W SESSION

squats tng
X22
X22
X22

Pushup tng
X22
X22
X22

Put on a bunch of b.w . Lots of rest and laying around. Time off work. Felt nice to rest things that havenā€™t been rested like that in years. Thursday Iā€™ll return to work and begin cuttin some weight. I feel really powerful though.

1088

Wednesday 1-18-17

CLOSE GRIP BENCH - tng
80x10
170x10
Work-belt n chalk
260x5
260x5
260x5
260x5
260x5
260x5
170x15 feet up. Rest pause

SSB SQUAT-TNG to box below parallel
55x5
145x5
165x5
Work-add belt
235x5
235x5
235x5
235x5
235x5
235x5
145x5

CHINS- from barbell.
X5
X5
X5
X5
X5 plus 10 pd chain

ABWHEELS-TNG
X10
X10
X10

BARBELL REVERSE CURLS-DEADSTOP
65x10
65x10
65x12

1089

Tuesday 1-24-17

Cuttin some weight. Crash diet . Last Thursday morning thru Saturday evening I lost 15 pounds.lol

PAUSED BENCH
55x10
145x8
235x5
Work- chalk n belt
255x5
285x3
305x3 2 sec pauses
325x1 2 sec pause

DEADLIFT

DEFICIT- no belt. Off a plate
60x8
150x8
240x5

FLOOR-ADD belt
290x1
310x1
330x1
350x1
350x1
350x1

PENDLAY ROW- full deadlift setup. Dead stop
On the minute
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3

Good day

Long pauses on bench. Moved well. Fairly easy heavy triple and a single both with 2sec pauses

Dead moved well. My top 3 singles went well. Zero hitching or loss of speed/tightness.

1090

Wednesday 1-25-17

CLOSE GRIP BENCH -hands next to smooth

PAUSED
50x8
140x8
230x5

TNG- belt n chalk
280x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3
140x16 feet up . Paused plus 20 pds chain (160)

SSB SQUAT- Deadlift stance. Atg
60x10
150x5
200x5
Add belt
240x3
260x3
290x1
300x1 p.r
240x5

Chins-off barbell
X5
X5
X5
X5
X5
X5 plus 10 pds chain

REVERSE BARBELL CURL
85x6. paused
65x12 paused
45x24 TNG

Good day. Tried deadlift stance SSB squats. I think Iā€™ll get better direct carry over to my deadlift than the squat to a box I was doing- being a highbar/SSB squatter Iā€™ve made 4 or 5 runs at these and not once have they ever felt right. Tons of pressure on my knees?

1091

Wow. Iā€™ve been sick as a dog, literally since the night of my last session. Good thing itā€™s a deload week, but man is it hard getting back. Canā€™t breathe still for shit.

TUESDAY 1-31-17

PAUSED BENCH
45x8
135x8
Work
205x10
205x10
205x10
205x10
205x10

DEADLIFT-NO belt
45x8
135x8
Work
225x8 snatchgrip
225x8 bench grip
225x8 reg. Grip

PENDLAY ROWS- off a plate
135x8
135x8
135x8
135x8
135x8

1092

Last week was my deload. I did the 1st deload day as seen. But missed the other .got sick again.

I never miss. Wow

Got back into it this week thoughā€¦

B.w session Sunday

B.w paused squat
3 sets of 12
3 sets of 3 with 3 sec pauses

Pushup
3 sets of 20
1 set of 12 paused diamond to finish

Stifflegged hands to ground
3 sets of 12

Ab wheel
3 sets of 8 tng

1093

New cycle begins.

5/3/1
Paused bench
Deadlft

4x8/5x5/6x3 accessories
Close grip-heavy slingshot tng
Ssb- deadlift stance tng
Pendlay row- off a plate

I gained a ton of weight over xmas. Started a cut now and Iā€™m 20 pds down.

TUESDAY 2-7-17
5s week

PAUSED BENCH
55x10
145x10
Work- chalk n belt
235x5
255x5
285x5 top set
285x5 fatigue set

DEADLIFT
55x8
145x8
235x5
Work-chalk n belt
255x5
275x5
305x5

PENDLAY ROWS- off a plate
195x8
195x8
195x8
195x8

1094

Wednesday 2-8-17

Acessories 4x8

Close grip bench-slingshot
Paused
55x8
145x8
235x8
Work-tng. Belt n chalk
285x8
285x8
285x8
285x8 5 , n 3 with 10sec restpause

145x12-feetup. Paused

SSB SQUAT- deadlift stance tng
65x8
155x8
Work-add belt
205x8
205x8
205x8
205x8

55x8

CHINS- off barbell
X5
X5
X5
X5
X5

BARBELL REVERSE CURLS
paused
65x8
65x8
65x10
45x20

1095

Did my b.w session Sunday

Pushup
3x22

Paused diamond
1x12

Paused squats
3x15

Stiff legged
1x12

Abwheels-tng
3x10

1096

Tuesday 2-14-17

Didnā€™t feel strong today. Work was easy and Iā€™ve ate well, but only got a Cple hours sleep at a time. Def. Tired.

PAUSED BENCH
55x12
145x6
235x6
Work- belt n chalk
265x3
285x3
305x3
285x3
235x6

DEADLIFT
65x12
155x6
245x6
Work- belt n chalk
295x3
315x3
335x3

PENDLAY ROWS -off a plate
215x5
215x5
215x5
215x5
215x5

1097

Wednesday 2-15-17

Got some sleepā€¦ .

CLOSE GRIP BENCH -slingshot

Paused
75x10
165x10
255x5

Tng 5x5
305x5
305x5
305x5
305x5
305x5

255x16

SSB SQUAT-DEADLIFT stance at
Paused
65x10
155x5
175x5
Tng-add belt
225x5
225x5
225x5
225x5
225x5

155x5 paused

CHINS-OFF barbell
X6
X6
X6
X6
X6 plus 10 pd chain

REVERSE CURLS- paused
85x6
65x12
45x24

1098

Monday 2-20-17

1,s week.

3 singles

PAUSED BENCH
65x10
155x8
245x5
265x3
295x1
Work- belt n chalk
315x1
315x1
315x1

265x12

PENDLAY ROWS-OFF a plate
65x12
155x6
155x6
Work- belt n chalk
225x3
225x3
225x3
225x3
225x3
225x3

DEADLIFT- belt n chalk
Bench grip
225x1
245x1
265x1
295x1
315x1
335x1
Work- mixed grip
355x1
355x1
355x1

Paused deads-pause just off floor
245x6
245x6

1099

Tuesday 2-21-17

CLOSE GRIP BENCH- slingshot
Paused
55x12
145x8
235x8
TNG
325x3
325x3
325x3
325x3
325x3
325x3

255x20

SSB SQUAT-deadlift stance.
Paused
65x12
155x6
205x3
TNG - add belt
245x3
245x3
245x3
245x3
245x3
245x3

265x1
155x20

Chins- off barbell
Deadhang
X3
X3
X3
TNG
X10

Reverse curls - barbell . Deadlift grip. Paused
95x6
65x12
45x24

Abwheels
X12
X12
X12

1100

Tuesday 2-28-17

DELOAD WEEK

PAUSED BENCH
45x8
135x8
1 minute timed rest
205x8
205x8
205x8
205x8
205x8

CLOSEGRIP - Slingshot
255x8
225x16

CONVENTIONAL DEADLIFT - no belt
Powershrug-1 minute rest
225x8
225x8
225x8

PENDLAY ROWS -off a plate. No belt
135x8
135x8
135x8
135x8
135x8