[Assail]

Cocoreturns, on 21 May 2013 - 07:05 AM, said:

So, in a week i've got to do what we call the Widowmaker:

Squats, with bodyweight on the bar, for reps equal to age.

for me this will be an attempt at 80 (176) (i'm actually 78, but we split the difference) for 33 reps in one set.

Powerlifter judging on the depth.

I've taken next Wednesday off work in advance......

Yep that's gonna hurt. Do you go below parallel on your squats? I avoid it, tends to put too much strain on my hips and knees. I take my squats down to 90 degrees and bring them back up. Lot of mixed opinions on it.

[amphibian]

Work your flexibility, particularly in your hips and hammys, and get down below parallel. It's kind of stupid not to do so, if your firm is good.

[Coco with marshmallows]

powerlifter judging, so below parallel.

as it happens, courtesy of years of martial arts training my hip flexors are pretty good.

but still expecting this to batter the **** out of me.

.......


can't wait to be honest, i'm just going to AMRAP the bastard and hope for the best.

[amphibian]

For squats, this article really does a great job of showing you the "why" of going past parallel, butt to ground for squats is a great idea.

http://www.jtsstreng...a-useful-squat/

Bonuses for short videos, direct language and avoidance of selling the reader bogus stuff.

[Assail]

I've read a lot of stuff on below parallel and parallel squats, and likewise have seen a whole lot of professional power lifters and body builders do it either which way. I'm not concerned with advancing my strength, or even the size of my legs, as they're big enough as is (28 inches), and I can comfortably squat 4 plates down to parallel for 5. I just understand I can't stop training legs. Generally, most people are saying that going below parallel with a high bar placement is better on your joints, but I've found myself more comfortable with high bar and going parallel. Maybe my form is terrible, which I honestly don't think (Foot placement is fine, my back doesn't round, weight is on my heels etc etc), or maybe I'm just different. I'm not sure tbh.

[Cyphon]

What the hell is a face-pull?

[Assail]

Cyphon, on 28 May 2013 - 02:56 PM, said:

What the hell is a face-pull?

Hahaha, your display picture on top of your question cracks me up. It's an exercise that targets your posterior deltoids specifically, whilst also engaging your biceps and core (Only when you graduate up to heavier weight). You put a rope on the pulley system and basically pull it towards your face while keep your shoulders square and relaxed.

http://www.youtube.c...h?v=2d32eT8Lipc

This guy does it well. It's a great exercise that targets rear delts real effectively. Maybe the best exercise for them, imo.

This post has been edited by Assail: 28 May 2013 - 04:50 PM

[Coco with marshmallows]

squats:

117.5 (258.5) * 5 for 3 sets
80 (176) * 35

No, that's not a typo.

35 reps in one total b****** of a set.

[amphibian]

I was wondering if you'd post the Widowmaker here. Looks like you added 2 to your mandated 33. What happened on 36?

[Assail]

amphibian, on 28 May 2013 - 09:23 PM, said:

I was wondering if you'd post the Widowmaker here. Looks like you added 2 to your mandated 33. What happened on 36?

DYEL?

Hahaha sorry that was mean. I just couldn't resist.

[amphibian]

I DON'T, AND I REALLY MISS ANGRY HUGGING WHILE WEARING PAJAMAS TOO.

[Coco with marshmallows]

couple of things.

Firstly I got a massive headache circa rep 28 (that's still with me now after a decent night's sleep, annoyingly.)

and the 35 came about as (powerlifters being powerlifters) it was decided 33 wasn't a valid number of reps. had to be a multiple of 5.

so i went with 35

EDIT - could maybe have pushed to 40, but the headache was KILLING me. felt like someone took a baseball bat to my skull. Honestly felt like a concussion at the time. The fact that I puked twice on the way home added to the impression.

EDITED EDIT -

This post has been edited by Cocoreturns: 29 May 2013 - 09:18 AM

[Assail]

amphibian, on 29 May 2013 - 02:14 AM, said:

I DON'T, AND I REALLY MISS ANGRY HUGGING WHILE WEARING PAJAMAS TOO.

Hahahaha I'm sorry man, I really couldn't help myself. Hopefully soon. Stay strong. Or become a curlbro.

Cocoreturns, on 29 May 2013 - 07:09 AM, said:

couple of things.

Firstly I got a massive headache circa rep 28 (that's still with me now after a decent night's sleep, annoyingly.)

and the 35 came about as (powerlifters being powerlifters) it was decided 33 wasn't a valid number of reps. had to be a multiple of 5.

so i went with 35

EDIT - could maybe have pushed to 40, but the headache was KILLING me. felt like someone took a baseball bat to my skull. Honestly felt like a concussion at the time. The fact that I puked twice on the way home added to the impression.

EDITED EDIT -

I've had this happen to me before, usually during deadlifts. I don't know if it's just the strain or what, but the headaches take some serious time to go away. I dunno man, aspirin maybe? Thin that blood.

[Coco with marshmallows]

yeah, basically probably cricked my neck during the lifts. felt the bar shift a bit, and if you notice circa rep 25 i slightly shrug, which shifted the weight a little.

been taking aspirin today, and no exercise (not surprising)

DOMS didn't really start kicking in till about 20 or so hours after lifting.

which was nice.

[Assail]

Cocoreturns, on 29 May 2013 - 08:42 PM, said:

yeah, basically probably cricked my neck during the lifts. felt the bar shift a bit, and if you notice circa rep 25 i slightly shrug, which shifted the weight a little.

been taking aspirin today, and no exercise (not surprising)

DOMS didn't really start kicking in till about 20 or so hours after lifting.

which was nice.

That's the issue with such high reps, is your other muscle groups try to compensate for a lot of the weight. I'm trying to ween myself off of reverse grip on my deadlifts because of it. My elbow ditch strained the other day on a 465 deadlift and I was worried that if I keep pushing it with reverse grip then I'm gonna end up tearing my bicep. Not an injury I want or need lol. No tightness until 20 hours later? That's surprising. I would expect atleast a little tightness

[Coco with marshmallows]

made up for it today.

bastarding legs.

Not helped by being back at work today - sitting at the desk in the office, occasionally standing up to hobble round like a guy with no knees.

[Coco with marshmallows]

everyone else left?

anyhow, today:

deads: 160 (352)*4
160 (352)*3 for five sets
paused atg squats to 130 (286)*1

GHR,
prowler.

[Ukjent]

2.5 hour walk with my dog if it counts. Ain't no lifting until Autumn.

[Coco with marshmallows]

Hideously butt ugly PB squat of 162.5 kilos (357.5 pounds) achieved.

Sweet.

[Ukjent]

Damn thats way over my league .