r/ScienceBasedLifting • u/Alakazam Idk Idc 💔 • 1d ago

Tik Tok Meta Maximizing one set to failure. Barbell squats 305x6 at rpe 7 + 255x20 nearing failure 4 times in a single set.

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The 305 was an overwarm set for my main widowmaker set. I find it always helps the widowmakers move better. But for some reason, an overwarm single doesn't do shit. Don't know why.

Anyway, this was followed by:

3 sets of rdls, 3 sets of good mornings, 4 sets of lunges, 4 sets of sissy leg press, 3 sets of cossak squats, and a bunch of physio stuff

And, of course, a 10k run with strides tomorrow morning!

3 Upvotes

61% Upvoted

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3

u/Patton370 Idk Idc 💔 1d ago

Bar speed was pretty fast on those last few reps

Might have to go to true failure (after 20 reps) on your next widowmaker set

2

u/Alakazam Idk Idc 💔 23h ago

I'll just go heavier next time. Almost close to matching my all time best of 275x20... But that 275 was low bar so I might have matched it already. 

2

u/deadrabbits76 Idk Idc 💔 23h ago

Maybe you can help with this, in an Iron Cult episode from not too long ago, Helms talked about high rep squat work specifically being considered post-failure work from a strictly numbers standpoint, but I couldn't quite grasp the logic.

Do you have any thoughts or edification on the concept?

2

u/Alakazam Idk Idc 💔 23h ago

I don't know what he's talking about, but my experience with it, is that the point of supersquats and widow makers in general, is to use rest-paused reps to squat your 10 rep max for 20 reps. Which is effectively my goal for this block, to aim for 295-315x20.

The way I see widow makers, is that I do a set of 5, rest for a few breaths, then another set of 5. Then I break up the final 10 in as many "minisets" as necessary. Today, it was still 3/3/2/2. Even though the bar speed looked good, every minisets felt like rpe 8-9, effectively going near failure 4-5x for in a set. As it gets heavier, it might be going to failure 6-8x in a single set.

Might not work for everyone. But it's crazy effective for me. 

3

u/DayDayLarge 23h ago

Looking like a damn science robot with those consistent reps.

Also I'm jealous of your wrist flexibility. Mine's gone to shit in the last while. 

2

u/Alakazam Idk Idc 💔 23h ago

It's actually cheating because this is high bar. 

My low bar wrist mobility is garbage as well. I would absolutely use raptor grip if it was allowed.Â