Widow Maker

3/21/2010

Widow Maker aka. Breathing Squats ( you'll find out why )

1 set of 20 Rep Max Back Squat

I did 175 pound , and it felt easy. It took only about a minute to complete. Next time definitly go heavier, atleast 10 pounds heavier.

This routine has been around for a long time, at least since the 50s. Back when people weren't afraid of a little hard work. For this workout you need to rep off 20 back squats with your maximum weight. You need to complete the 20 in a single effort. You rack the bar and the set doesn't count. Take 2-3 breaths between reps since you'll need the oxygen. These sets can take as long as 3 minutes to complete. These squats have a tremendous hormonal response, and strengthen your whole body (not just your legs). You are doing a set of 20 reps with a weight that you should only be able to do for 10 reps. Two and a half to three minutes is a long time to have that bar on your back. This will be a test of mental stamina as well.
1. Start with 60-65% of your 1 Rep Max, if it's you first go around, and do a set of 20 reps.
2. Add between five and ten pounds everytime you do this workout.

Then 5 Rounds of:

A. Weighted Pullups 20/5 - 30/5 - 30/5 - 30/4 - 30/4
B. L-Sit for max time, ~ 15-20 s on average
C. Wrestler's Twists #10 3R/3L, speed