I worked out first thing in the morning today after 7 hours of sleep after partying the previous night…HORRIBLE idea. Even with using the heavy (3 servings) version of Thib’s pre-workout protocol, I went down in preacher curls and front squats…damn.
For preachers last week I did 100x14, today 105x10
Front Squat last week I did 215x5, 175x20, today 205x5, 180x9
Any thoughts on recovering from this? What weights should I do next time around?
I guess I know now not to work out first thing in the morning like this…
I think first thing in the morning. I feel like I wasn’t there mentally and it kind of takes me two hours or so to fully wake up. If instead I had woken up had breakfast, chilled an hour or two then gone it would’ve been better
[quote]TheBlade wrote:
I think first thing in the morning. I feel like I wasn’t there mentally and it kind of takes me two hours or so to fully wake up. If instead I had woken up had breakfast, chilled an hour or two then gone it would’ve been better[/quote]
just take it as a learning experience and don’t do it again.
[quote]TheBlade wrote:
I worked out first thing in the morning today after 7 hours of sleep after partying the previous night…HORRIBLE idea. Even with using the heavy (3 servings) version of Thib’s pre-workout protocol, I went down in preacher curls and front squats…damn.
For preachers last week I did 100x14, today 105x10
Front Squat last week I did 215x5, 175x20, today 205x5, 180x9
Any thoughts on recovering from this? What weights should I do next time around?
I guess I know now not to work out first thing in the morning like this…[/quote]
If you’re not used to working out in the morning (well, I never could get used to it even when trying it for months on end…), then you won’t be as strong there. In fact, you got lucky with your numbers…
Just keep those weights and train at your usual time, next time.
[quote]Mateus wrote:
CC, when doing the straight sets on legs (squats, presses, sumo, etc) should you still be focusing on the slow negatives or is it just business as usual? Also when doing the WM should I be doing a weight that is almost impossible to finish rep 20 or should it be enough weight to do nice, steady controlled reps w/o failure?
For instance, today I did a leg press WM and had to take a 5 sec rest around rep 16 then blasted out the last 4.
[/quote]
Widowmakers should pretty much be an all out high rep set. It’s basically the “breathing” squat protocol popularized in Super Squats. So, basically you are going to take “breaks” between reps. You should keep on going until you know that you aren’t going to get another rep, no matter how long you rest. 20 reps is just a number to shoot for. If you can get more, keep going.
i’ll add that for widowmakers, it is basically a weight you can get 10-12 reps with and then you take your “breaks” and your deep breaths between sets until you get 20
[quote]Sentoguy wrote:
Mateus wrote:
CC, when doing the straight sets on legs (squats, presses, sumo, etc) should you still be focusing on the slow negatives or is it just business as usual? Also when doing the WM should I be doing a weight that is almost impossible to finish rep 20 or should it be enough weight to do nice, steady controlled reps w/o failure?
For instance, today I did a leg press WM and had to take a 5 sec rest around rep 16 then blasted out the last 4.
Widowmakers should pretty much be an all out high rep set. It’s basically the “breathing” squat protocol popularized in Super Squats. So, basically you are going to take “breaks” between reps. You should keep on going until you know that you aren’t going to get another rep, no matter how long you rest. 20 reps is just a number to shoot for. If you can get more, keep going.
Here is Bruno showing how it’s done:
[/quote]
Thanks Sento. I need to add more weight, like 30-40 percent more.
[quote]dropshot001 wrote:
i’ll add that for widowmakers [/quote] For the 2-way widow, yes… I wonder why that’s not handled the same way as the widows on the advanced split variants? Scott?[quote], it is basically a weight you can get 10-12 reps with and then you take your “breaks” and your deep breaths between sets until you get 20[/quote]
[quote]Cephalic_Carnage wrote:
dropshot001 wrote:
i’ll add that for widowmakers For the 2-way widow, yes… I wonder why that’s not handled the same way as the widows on the advanced split variants? Scott?, it is basically a weight you can get 10-12 reps with and then you take your “breaks” and your deep breaths between sets until you get 20
[/quote]
my feeling on this is that with something like the back widowmaker, once you hit a stopping point you are done. i don’t think there is a way you can stay in the stretch position for as long a period of time as you would standing there with the bar on your back taking some deep breaths so you can power out or or two more squats. it could also be because any upper body widowmaker requires that smaller muscles be used and that these smaller muscles can tire out a lot faster versus with legs, the hams and quads are much larger muscles that resist fatigue better than something like triceps or biceps.
[quote]dropshot001 wrote:
Cephalic_Carnage wrote:
dropshot001 wrote:
i’ll add that for widowmakers For the 2-way widow, yes… I wonder why that’s not handled the same way as the widows on the advanced split variants? Scott?, it is basically a weight you can get 10-12 reps with and then you take your “breaks” and your deep breaths between sets until you get 20
my feeling on this is that with something like the back widowmaker, once you hit a stopping point you are done. i don’t think there is a way you can stay in the stretch position for as long a period of time as you would standing there with the bar on your back taking some deep breaths so you can power out or or two more squats. it could also be because any upper body widowmaker requires that smaller muscles be used and that these smaller muscles can tire out a lot faster versus with legs, the hams and quads are much larger muscles that resist fatigue better than something like triceps or biceps.[/quote]
Well, you start a 3-way widow with a fairly light weight to perfect your technique and form on the exercise, then you train it every time you do that bodypart, rather than using 3 different widows as you do for quads on the 2-way… You up the weight while slowly bringing down the reps from 30 or whatever to, I dunno, 10?
You add a little body English during the latter stages to be able to progress as far as you can, add sleeves/wraps etc, pauses I guess where you can…
The quad widow is quite different in that you always try to keep the reps at roughly the same level (20), you pretty much use whatever sleeves, pauses etc you want to use right from the beginning… It’s really treated very differently… I can do breathing pauses on, say, standing curls (and I do that outside of DC) just as well as on squats, for example.
Now, pressing exercises may be a problem if they’re not done from the pins (or if you can’t rest at lockout), so I’d use pin-presses or so there. You get the idea.
Anyway, don’t want to confuse any of the guys who are new to DC… Just some random stuff I’ve been thinking about for a while now.
Also… I actually gotta read up on that stuff a little… On the 3-way etc, do you treat a potential quad widow the same as all other widows, or does it stay the same as on the 2-way (i.e. 3 different widows rotated and done at around 17-23 reps or so per session)
quad widow is the same with the 3 way, 20 repper. you are right about getting the other widowmakers down to a tough 10 reps or so. what i meant in my previous post was with the non-quad widow, you can’t really take the same type of pauses that you can with the quad widow. if you are struggling on the preacher curl, holding the bar for 15 seconds will probably not help you that much in terms of getting a few more reps, if nothing else, it might get a little harder with the forearms/biceps being left in the stretch position for a while. with the 3 way, it is the same widow no matter what the exercise you are doing for the body part each day (ie. pec dec for incline, decline, and hammer strength)
When doing pinwheels, is the point to reach across the chest to the opposite shoulder or to bring up the weight closer to same side shoulder. Sometimes i have a problem feeling the work done.
[quote]johnson575 wrote:
When doing pinwheels, is the point to reach across the chest to the opposite shoulder or to bring up the weight closer to same side shoulder. Sometimes i have a problem feeling the work done.[/quote]
I am loving the reverse close grip press on the smith for triceps. Does it make a huge difference if you use a 7 degree smith machine -vs- a 0 degree or completely vertical one?
[quote]Mateus wrote:
I am loving the reverse close grip press on the smith for triceps. Does it make a huge difference if you use a 7 degree smith machine -vs- a 0 degree or completely vertical one? [/quote]
For the sake of your setup and continued health I seriously hope that you meant “Reverse Wide grip press”
If you have an angled smith, set up so that the bar actually travels towards your feet when you press up (and towards your feet…
