I agree, this won’t be too hard for you at all. Doing them at the end of the workout as a widowmaker (thanks Jim) will make them harder but I rekon you’ll get to at least bodyweight.
1 Like
I think a true Widowmaker set is 20 reps with your 10RM. It turns into a set of breathing squats. You can do 60kg; you just pause and breath at the top between each rep until you get there.
4 Likes
This my friend is the definition of cardio
2 Likes
I’m late to the party but wanted to say - happy belated birthday, Mort!
1 Like
Woke at 78,5 kg - 173,1 lbs
2050 calories yesterday: 139C, 188P, 75F
Todays training
Viking 531 BBB w/ BB assistance
C2W1D3 Bench press TM 85 kg Keeping the TM this cycle.
Wenning warm up
Incline DB row 3 x 15 @ 8 kg
DB bench 3 x 15 @ 8 kg
Rope triceps press 3 x 15 @ 20 kg
Warm up giant set
3 rounds of 8 x underhand BB row/BP/Bicycle crunch x 12
.
Bench Press
-
5 x 55 kg
-
5 x 62,5 kg
-
10, 5, 3 x 70 kg Rest pause
-
13 x 55 kg myo reps
.
OHP BBB
- 10 x 25, 27 kg, 12 x 30 kg
DB incline bench press
-
10 x 15, 20, 22,5 kg
-
10 x 25 kg drop set 5 x 20, 5 x 17, 10 x 14
Pec dec
-
10 x 40 kg, 15 x 45 kg
-
8 x 50 kg, dropset 45 x 3, 40 x 4
DB floor fly
- 10 x 8 kg, 14 x 10 kg
EZ bar curl
-
30 kg x 8, 8, 12 reps
-
15 x 17,5 kg Mtor set
DB curl 350 set
- 10 kg x 18, 13, 12, 7 last 7 rest pause to get to 50 reps.
push up
- 12, 18
.
1 hour + 20 min warm up until first work set.
Bench is really taking a beating, BUT I’m okay with that.
The rest is hard work on the last sets taking it to failure and beyond with intensifiers.
Maybe, just maybe, I’ll be adding a little bit of muscles
7 Likes
With that volume, I wouldn’t be surprised if got more swole from this
1 Like
I’ve noticed plenty of mental growth since I started to really push my sets. It’s painful but the body can keep going. I find myself saying “Why not?” instead wanting to quit. Why not one more drop set? Why not partials to failure, after hitting failure on full ROM?
I’m actually starting to wonder if I’m getting carried away though LOL!
2 Likes
This made me laugh, as I remember the little rant about how your back and bi was the best ever 
So yeah carried a bit away, in a good way though
So good you’re back to the positive J.
2 Likes
1 Like
I’m late to the festivities but Happy Birthday big fella!
1 Like
Everyone seems to have a take on heavy 20 rep squats. It’s cropped up enough times in my reading from respected authors, you have to assume it works.
woke at 78,3 kg - 172,6 lbs
2200 calories: 181C, 177P, 83F
Rest day, gonna walk an hour or so later.
This.
You should feel like you’re dying halfway through, it’s called widowmaker for a reason.
2 Likes
Yesterday new low weight 78,2 kg - 172,4 lbs
Today 78,9 kg - 173,9 lbs
Had friends for dinner, wine, beer and rum yesterday great evening.
Yesterdays training
Viking 531 w/ BB assistance
C2W1D4 Deadlift TM 147 kg upping by 2,5 kg
Warmup: Ropeskipping, BPA, lazy lifter, McGill big 3 + some fluff
Wenning warm up
3 x 15 glute bridge
3 x 10 split squat
3 x 10 pallof press
.
Quick complex bar x 8: DL, row, cleans, front squat, press, back squat
.
Deadlift
-
5 x 40, 50, 60 kg Sumo SS straight arm pull down
-
5 x 70, 80, 90 kg giant set: KB swing/DL/Plank
-
5 x 100, 112,5 kg working sets
-
12 x 125 kg belt + mix grip Rep PR still one or two left, Yeah.
-
7 x 100 kg Straps no belt paused both just off floor and just before.
Front squat
- 8 x 30, 35, 40 kg still easy technique work
Squat
- 8 x 45, 50, 55 kg form is still feeling good technique work
Bent over BB row
-
3 x 60, 70, 80 kg Overload close to a 3RM
-
60 kg x 12, 8, 6 one minute rest going to failure.
Pull up
- 8, 8, 6, 6 Various grip
One arm DB row
-
22,5 kg x 10 warming up normal reps
-
22,5 kg x 12 rep each arm mTor, big stretch.
Serratus crunch
- 4 x 11 @ 10 kg plate
reverse fly on incline bench
- 10 kg x 15, 20 reps
.
1 hour 5 minutes from first work set of DL + 20 minutes warm up.
DL was moving great today, PR by 1 rep so I’m very happy
Doing sumo for very low weight, hoping it will do something good
Adapting a bit to lower volume, reading up on the Paul Carter forum tread, about muscle growth.
I am ditching the BBB sets, I will however do another variation for shoulder/chest as a second movement on “the other OHP/bench” day. OHP day I’ll do some DB flat bench and seated DB press on bench day.
the Wenning warm up is high volume but it’s very very light highish rep, working on getting more reps over time. He says 4 giant sets x 25 reps, I’m doing 3 sets, with about 15 reps.
7 Likes
Nice workout mort. How’d you find the BBB?
1 Like
I was only doing BBB sets on the Bench and OHP and did them on the other lift day, after reading through the Paul Carter Forum tread about what works for muscle growth, I am ditching the BBB sets, I think the sheer volume was to much on top of all the other stuff.
This is the second time around I’m doing BBB, they might work but I am doing to much of everything else.
Nice work on the PR. And the new weight low. Kicking some goals in here.
1 Like
Nice work, Mort!
I know Jim always uses BBB for size but I think it’s unnecessary volume. Pick your exercise and go all out for one or two sets and then move on.
3 Likes
I’m looking at doing BBB once I’ve got much leaner, he really stresses it’s not to be done whilst in a calorie deficit. Would the volume be easier to manage with excess calories?
1 Like
I see…had the crazy idea of doing BBB for in place of FSL for OHP since if it’s anything I want to look good, it’s my shoulders