The Barbedwired Method

Training Training Logs
1121

Tuesday 4-25-17

Deload

5x8

PAUSED BENCH
55x8
145x8
215x8
215x8
215x8
215x8
215x8

CLOSEGRIP- slingshot
235x8

PENDLAY ROWS
135x8 4" def.
135x8 2" def.
155x8 floor
155x8 floor
155x8 floor
155x12 hang

4"BLOCKDEAD- 5+ sec hold at top
225x8 snatchgrip
225x8 bench grip
225 x8 mixed grip

Massive forearm pump !

1122

Wednesday 4-26-17

Deload

5x8

INCLINE BENCH- paused. 1 min rests
45x8
135x8
185x8
Work
155x8
155x8
155x8
155x8
155x8

155x8 1" spoto
155x8 close grip
155x8 close grip

SSB SQUAT- deadlift stance
Plus chains. Paused
65x8. 90
155x8 180
Work- no chains, tng
155x8
155x8
155x8
155x8
155x8

BARBELL CURLS -paused
45x20
65x15
85x10 restpaused 6/4

Reverse curls - paused
45x12
45x12
75x6

1123

This 12 week block was good to me. Time for some changes. Unsure what, yett.

My cut went well, then just kinda leveled out. Went from 260 down to 240. Time to fire it up again, get down to 225. May gear my training towards that as well.

Weighed 234 on Saturday, before celebrating my 37th bday with wings n beer. Yay.

1124

Following along again. :slight_smile:
I like those Sunday bodyweight sessions. I might have to incorporate something like that.

1125

Well it was an easy way to get my core work inā€¦ and it mostly feels like active recovery before I start the work week.

This week Iā€™ll be hitting a light 5x5 week, basically extending my deload. Next week I start a new phaseā€¦ itā€™s DC based rest-pause training.

1126

Well. Continuing my deload was a good idea. Long 13.5 hour night at work only a couple hours sleepā€¦and forced to work my day off.

Zero energy today.

PAUSED BENCH- 25 pounds in chain. Noted
55x10. 80
145x5 170
235x5 260
255x5 280 top set
235x5. 260
235x5. 260
235x5. 260

CLOSEGRIP- RESTPAUSE. w. Chains
235x15. 260 8/4/3

Dropset
145x10 170
55x20. 80

RACKCHINS- pullups. Bench grip
RESTPAUSE
X8/4/3/3

4"BLOCKDEADS
135x5
135x5
225x5
5 sec holds
275x5
225x5
225x5
225x5

1127

More suck. Worked 11 hours on my day off, after that session above. Proceeded to get 2- 3 hours sleep and onto this session. Though I felt worse, it went better than the 1st sessionā€¦ . Ha

INCLINE BENCH- paused. 25 pound chains. Noted
45x10
45x5. 70
135x5 160
155x5 180
185x18 210 rest pause 8/5/5

CLOSEGRIP- TNG
135x18 160 rest pause 8/5/5

E.z bar curl- paused
50x8
80x8
100x8
80x16

REVERSE CURL- paused
45x20

PENDLAY ROW
135x15
185x15
135x15

SSB SQUAT- TNG
55x10
145x10
165x26 rest pause 16/5/5 had 2 plus reps more in me on each one, just getting a feel .

Completes my training this week. I start my DC style rest pause next week.

1128

New cycle begins. DC style restpause.

2 full sessions as laid out. 1 lighter session Sunday night

Sunday

Abwheels
X5 spoto pause
X10 paused
X20 tng

B.w squat
X5. 5 sec pause
X10 2 sec pause
X20. Tng

Incline bench- paused. Rest pause 15 deepbreathes
45x15
135x15
Work
205x17 8/6/3 goal is 15.

Close grip -Tng
135x25 12/8/5

1129

Tuesday 5-9-17

PAUSED BENCH
45x10
135x10
225x5
Work- belt n chalk, restpause
265x18 10/5/3

CLOSE GRIP -tng , rest pause
235x16. 8/5/3

RACK CHINS - rest pause
X18 8/5/5

BLOCK DEADS- 5sec hold
45x8
135x8
225x8
305x8 straps

285x12 straps, tng

Fkn wicked .

1130

Wednesday 5-10-17

BARBELL CURL -paused
45x10
45x10
Restpause- 15 deep breathes
65x36 18/12/6

REVERSE CURL-TNG
45x20

PENDLAY ROW
50x12
140x12
Work-belt n chalk
190x12
190x12

SSB SQUAT- tng
75x8
165x8
185x8
Work- belt
225x8
165x20

These sessions were both tough, 1st time doing them andā€¦ still working 13 hour days.

1131

Sunday.

Slept 12 hours for the first time in years. Killin us at work, 15 plus hour days and workin our days off, pry 2 more weeks of this before we can get some guys back. Very little energy or motivation.

INCLINE BENCH-PAUSED
50x15
140x15
Work-restpause. 15 breathes
210x15. 8/5/3

CLOSEGRIP-TNG. Rest pause .15 breathes
140x23 12/6/5

ABWHEEL
X5. Spoto
X10 paused
X20 tng

B.W SQUAT
X5 5 sec pause
X10 2sec pause
X20 tng

1132

Tuesday 5-16-17

PAUSED BENCH
50x10
140x10
230x5
Work- restpause .15 breathes
270x15 8/5/3

CLOSEGRIP-tng. Rest pause
240x15 9/4/3 failed on 16

RACK CHINS -restpause
23. 8/6/6/3

BLOCKDEADS-5 sec pause
45x8
135x8
225x8
Work- belt n straps
310x8
290x12 tng. 3-5 large breathes to get last 3 reps here. Massive pump n burn in gluten n hams

This training is very challenging.

1133

Wednesday 5-17-17

BARBELL CURL-PAUSED
50x10
Rest pause 15 breathes
70x32 16/8/8

REVERSE CURL-TNG
50x20

PENDLAY ROW
55x6
145x6
Work-belt
195x12
195x12

SSB SQUAT-TNG
90x8
180x8
Work- belt
230x8
170x20

Widow maker very mentally challenging

1134

Sunday

INCLINE BENCH-paused
55x15
145x15
Rest pause 15 deep breathes
215x14 7/4/3

CLOSEGRIP-TNG
145x20 10/6/4

B.W SQUAT
X5. 5 sec pause
X10 2sec pause
X20 tng

ABWHEEL
X5 2sec spoto
X10 paused
X20 tng

1135

If it wasnā€™t it wouldnā€™t be called a widowmaker

1136

No doubt!

1137

TUESDAY 5-23-17

PAUSED BENCH
65x10
155x5
245x5
Work- rest pause. 15 breathes
275x15 9/4/2

CLOSEGRIP-tng. Rest pause
245x15 8/4/3

RACK CHINS- rest pause
x24 10/6/5/3

BLOCK DEADS
45x8
135x8
225x8
Work-straps n belt
315x8

295x8, dropped to 225x8 to finish

I gassed out, dropped weight just to get some reps finish set

1138

Wednesday 5-24-17

BARBELL CURL-paused
55x10
Rest pause 15 breathes
75x24 12/6/6

REVERSE CURL-TNG
55x20

PENDLAY ROW
60x6
150x6
2 sets of 12
200x12
200x12

SSB SQUAT -tng
75x8
145x8
195x8
Work-add belt
235x8

175x22. Got 2 extra.or did 2 more to be sure it was 20.

Weighed in @235.

1139

So far I really like this style training. This was sort of a break in period as I did the same 3 exercises all 3 weeks. Now time to pick 3 and start rotating.

1140

Memorial day.

Wrote my program up and did 1st session.

DEADBENCH- MY version is feet up . Paused
55x15
145x15
Work-restpause .15 breathes
195x21 12/6/3

CLOSE GRIP DEADBENCH- tng
165x22 12/6/4

RACK CHINS
Ɨ24 12/6/6

DEFICIT DEADLIFT- 2"
50x8
140x8
230x8
Work- belt n chalk
270x8

250x12 straps