[quote]myself1992 wrote:
with about what percentage of your 1 rep max should the widowmakers be done?[/quote]
I don’t think that’s important. How about just start with a weight you think you can do about 10-15 reps and go for 20? Then just keep adding weight and/or reps each time. That’s how I did it at least…
go by feel on teh widowmakers until you find what works for you. if you start out with a weight that is too low, then just keep going until you can’t any more.
[quote]myself1992 wrote:
with about what percentage of your 1 rep max should the widowmakers be done?[/quote]
We do not work with “percentage of 1RM” at all.
You find your baseline and progress from there.
alright fellas thanks
[quote]myself1992 wrote:
alright fellas thanks[/quote]
Not to be an ass here, but with only 11 months of training you’re likely much better off doing Big Beyond Belief or some such routine, not DC. Faster gains that way and you can improve your technique more due to repeating exercises more often…
[quote]Cephalic_Carnage wrote:
myself1992 wrote:
alright fellas thanks
Not to be an ass here, but with only 11 months of training you’re likely much better off doing Big Beyond Belief or some such routine, not DC. Faster gains that way and you can improve your technique more due to repeating exercises more often…
[/quote]
I know… That’s why I’m not doing DC. I asked about the widowmakers here because DC training advocates widowmakers and so you guys should’ve known the anwser to my question, not because I am planning to or doing DC
[quote]myself1992 wrote:
Cephalic_Carnage wrote:
myself1992 wrote:
alright fellas thanks
Not to be an ass here, but with only 11 months of training you’re likely much better off doing Big Beyond Belief or some such routine, not DC. Faster gains that way and you can improve your technique more due to repeating exercises more often…
I know… That’s why I’m not doing DC. I asked about the widowmakers here because DC training advocates widowmakers and so you guys should’ve known the anwser to my question, not because I am planning to or doing DC[/quote]
Ok, gotcha.
bump
I wonder if anyone else has experienced this before. WHen doing the last couple of widowmakers, I have sort of gone deaf for a couple of mins afterwards, no idea why ???
[quote]Anonymas wrote:
I wonder if anyone else has experienced this before. WHen doing the last couple of widowmakers, I have sort of gone deaf for a couple of mins afterwards, no idea why ???[/quote]
i haven’t gone deaf, but i definitely have seen bright lights for a long time after. also sometimes will get “squat fever”
[quote]Anonymas wrote:
I wonder if anyone else has experienced this before. WHen doing the last couple of widowmakers, I have sort of gone deaf for a couple of mins afterwards, no idea why ???[/quote]
While losing ALL hearing following a wm could be a potential medical concern, it’s probably due to the physical exertion of the set and nothing to worry about. I’m very foggy following a wm and need a few minutes to regain an equilibrium on all my senses. In reality, though, the feeling isn’t much different than doing heavy squats or heavy dls. It’s your body’s way of saying holy crap that sucked!
Here is some commentary useful to extending a blast…
The biggest problem i have with both these splits and ive commented on it previously is you guys absolutely refuse to take an educated day off. What I mean by that is if your feeling burnt out on the 2 or 3 way split you keep going until your an absolute mess and then you come into the doggpound complaining about it.
Do you know what I try to make my guys I train do every time I hear them say “kind of burnt out today Dante”…I say “take friday off”
2 way split, take friday off = thursday friday sat and sunday off (4 whole days off) if you dont think that cures 98% of people who are feeling “kind of burnt out today Dante”…I dont know what to tell you.
3 way split, take friday off = friday sat and sunday off (3 whole days off) takes care of the problem 98% of the time.
SuperD and Kidrock are rabid dogs with training and I can tell both of those guys look at “a day off” as weakness. But hopefully anyway I think they are getting around to my trend of thought here on “planned recovery when its neccessary”…Ive talked about this with SuperD about a month ago and kidrock 2 days ago about this. Ive said it in here before also but I can tell it doesnt stick with people in this forum…well i hope the next time some of you new guys (who i see do this repeatedly) start typing something up in this forum about “oh woe is me, im totally blown out and my blast is short this time” think first…and remember “oh im an idiot I didnt listen to Dante because I consider myself too hardcore to take days off and continue my blast”
Time and time again people absolutely refuse to do this. Well how bout you think about it this way. Do it your way and have a 3-6 week blast. Or do it my way and take a calculated workout off (thats all im asking ONE FREAKING WORKOUT OFF every once in a while) and watch that blast continue to 7-12 weeks depending on the individual.
I cant drill this into your head enough. Your already lifting bodyparts 2x as often as everyone around you pretty much, do you really think going down to their frequency (lifting a bodypart once a week) for just one week out of your blast is going to ABSOLUTELY DESTROY THE GOALS YOU SET FOR THIS BLASTING?
NO ITS NOT! TAKE THE DAMN DAY OFF!
I have a longtime trainee thats really good at this–he does it once (sometimes twice) a month usually after leg days if they fall on a thursday.
Its a smart thing to do – use it to your advantage and get the chip off your shoulder.
bump to page 1
bump
[quote]kylec72 wrote:
Here is some commentary useful to extending a blast…
The biggest problem i have with both these splits and ive commented on it previously is you guys absolutely refuse to take an educated day off. What I mean by that is if your feeling burnt out on the 2 or 3 way split you keep going until your an absolute mess and then you come into the doggpound complaining about it.
Do you know what I try to make my guys I train do every time I hear them say “kind of burnt out today Dante”…I say “take friday off”
2 way split, take friday off = thursday friday sat and sunday off (4 whole days off) if you dont think that cures 98% of people who are feeling “kind of burnt out today Dante”…I dont know what to tell you.
3 way split, take friday off = friday sat and sunday off (3 whole days off) takes care of the problem 98% of the time.
SuperD and Kidrock are rabid dogs with training and I can tell both of those guys look at “a day off” as weakness. But hopefully anyway I think they are getting around to my trend of thought here on “planned recovery when its neccessary”…Ive talked about this with SuperD about a month ago and kidrock 2 days ago about this. Ive said it in here before also but I can tell it doesnt stick with people in this forum…well i hope the next time some of you new guys (who i see do this repeatedly) start typing something up in this forum about “oh woe is me, im totally blown out and my blast is short this time” think first…and remember “oh im an idiot I didnt listen to Dante because I consider myself too hardcore to take days off and continue my blast”
Time and time again people absolutely refuse to do this. Well how bout you think about it this way. Do it your way and have a 3-6 week blast. Or do it my way and take a calculated workout off (thats all im asking ONE FREAKING WORKOUT OFF every once in a while) and watch that blast continue to 7-12 weeks depending on the individual.
I cant drill this into your head enough. Your already lifting bodyparts 2x as often as everyone around you pretty much, do you really think going down to their frequency (lifting a bodypart once a week) for just one week out of your blast is going to ABSOLUTELY DESTROY THE GOALS YOU SET FOR THIS BLASTING?
NO ITS NOT! TAKE THE DAMN DAY OFF!
I have a longtime trainee thats really good at this–he does it once (sometimes twice) a month usually after leg days if they fall on a thursday.
Its a smart thing to do – use it to your advantage and get the chip off your shoulder. [/quote]
Good stuff! Yet although I acknowledge that I should take a Friday off when I feel utterly burnt out, I still have a hard time doing it.
bump to page 1
[quote]kylec72 wrote:
Here is some commentary useful to extending a blast…
The biggest problem i have with both these splits and ive commented on it previously is you guys absolutely refuse to take an educated day off. What I mean by that is if your feeling burnt out on the 2 or 3 way split you keep going until your an absolute mess and then you come into the doggpound complaining about it.
Do you know what I try to make my guys I train do every time I hear them say “kind of burnt out today Dante”…I say “take friday off”
2 way split, take friday off = thursday friday sat and sunday off (4 whole days off) if you dont think that cures 98% of people who are feeling “kind of burnt out today Dante”…I dont know what to tell you.
3 way split, take friday off = friday sat and sunday off (3 whole days off) takes care of the problem 98% of the time.
SuperD and Kidrock are rabid dogs with training and I can tell both of those guys look at “a day off” as weakness. But hopefully anyway I think they are getting around to my trend of thought here on “planned recovery when its neccessary”…Ive talked about this with SuperD about a month ago and kidrock 2 days ago about this. Ive said it in here before also but I can tell it doesnt stick with people in this forum…well i hope the next time some of you new guys (who i see do this repeatedly) start typing something up in this forum about “oh woe is me, im totally blown out and my blast is short this time” think first…and remember “oh im an idiot I didnt listen to Dante because I consider myself too hardcore to take days off and continue my blast”
Time and time again people absolutely refuse to do this. Well how bout you think about it this way. Do it your way and have a 3-6 week blast. Or do it my way and take a calculated workout off (thats all im asking ONE FREAKING WORKOUT OFF every once in a while) and watch that blast continue to 7-12 weeks depending on the individual.
I cant drill this into your head enough. Your already lifting bodyparts 2x as often as everyone around you pretty much, do you really think going down to their frequency (lifting a bodypart once a week) for just one week out of your blast is going to ABSOLUTELY DESTROY THE GOALS YOU SET FOR THIS BLASTING?
NO ITS NOT! TAKE THE DAMN DAY OFF!
I have a longtime trainee thats really good at this–he does it once (sometimes twice) a month usually after leg days if they fall on a thursday.
Its a smart thing to do – use it to your advantage and get the chip off your shoulder. [/quote]
Great post as always by big D. Pretty much the same concept as the “autoregulation” that CT has been talking about lately, or X has mentioned numerous times in the past.
[quote]kylec72 wrote:
Anonymas wrote:
I wonder if anyone else has experienced this before. WHen doing the last couple of widowmakers, I have sort of gone deaf for a couple of mins afterwards, no idea why ???
While losing ALL hearing following a wm could be a potential medical concern, it’s probably due to the physical exertion of the set and nothing to worry about. I’m very foggy following a wm and need a few minutes to regain an equilibrium on all my senses.
In reality, though, the feeling isn’t much different than doing heavy squats or heavy dls. It’s your body’s way of saying holy crap that sucked![/quote]
Most likely the case.
But you really want to make sure that you aren’t say, holding your breath during those last couple reps (a practice called the “valsalva maneuver”) as that will greatly increase blood pressure. Doing so on short duration sets usually isn’t a problem, and does increase intra-abdominal pressure/stability. But doing it during a long duration set like a WM could be asking for trouble.
Other than that, maybe wanna make sure that you don’t have abnormally high blood pressure in general. But, that’s more of a precautionary measure.
i’ve heard of the valsalva maneuver causing bad headaches/migraines as well. this could be the case. the other thing is that your bar placement might be on a nerve/pinching something which might be why you are getting the weird deafness.
[quote]Sentoguy wrote:
kylec72 wrote:
Anonymas wrote:
I wonder if anyone else has experienced this before. WHen doing the last couple of widowmakers, I have sort of gone deaf for a couple of mins afterwards, no idea why ???
While losing ALL hearing following a wm could be a potential medical concern, it’s probably due to the physical exertion of the set and nothing to worry about. I’m very foggy following a wm and need a few minutes to regain an equilibrium on all my senses.
In reality, though, the feeling isn’t much different than doing heavy squats or heavy dls. It’s your body’s way of saying holy crap that sucked!
Most likely the case.
But you really want to make sure that you aren’t say, holding your breath during those last couple reps (a practice called the “valsalva maneuver”) as that will greatly increase blood pressure. Doing so on short duration sets usually isn’t a problem, and does increase intra-abdominal pressure/stability. But doing it during a long duration set like a WM could be asking for trouble.
Other than that, maybe wanna make sure that you don’t have abnormally high blood pressure in general. But, that’s more of a precautionary measure.[/quote]
Hmmm I might be doing that without realising, I think I hold my breath briefly at the beginning of the rep and the exhale once Ive got it moving, would put pressure on the ear drums as its all connected and could explain the deafness.
I’ll be mindful of it next time im doing it