Widowmaker & Heavy Squat Single 150 kgs w/ VIDEO (30 Aug 2015)

Posted on 31 Aug 2015 09:44


The plan for squat day is to go in and do something different each week. Today, I decided to do a widowmaker set and then some heavy triples, doubles and single.

I haven't been doing my hip mobility and glute activation drills very often (it has been 6+ months since I stopped being religious about these) and today as I started warming up for squats using the barbell, I felt my right knee start to hurt. This isn't something new - it's the old pain I've been complaining about for a few months that came back. So, having an epiphany, I decided that instead of powering through it, let me stop, step back and do some mobility work. So I did exactly that. And the pain subsided. But what really sealed the deal is the air in my joints. You know how some people crackle their knuckles? It's bad for your knuckles because you wear out the cartilage (this is what I've been told - may be an old wive's tale) but it's not the same for the knees because you can't physically force your knees to crackle. So whenever they do crackle it is just to let the air inside the joints out and it's not the end of the world. So when I went back to doing my warm-ups with the barbell and subsequently with light weights, my right knee crackled and that sealed the pain: pain gone. Now, 19 hours later as I write this journal entry: my legs are incredibly sore and I can barely walk without limping. This is bodybuilder style pain!

The workout itself went without a hitch. I did my widowmaker set which really took it's toll on me. My legs were trembling beyond belief and afterwards when I stepped under 125 kgs and more and unracked these weights I was afraid my legs would snap or something. But, I got in some good volume within a small weight range and I am happy about that. As per my workout journal this is the first heavy squat workout I have indulged in since 2011. The plan for squat days is to do something different every week. Next week I plan on doing some front squats instead. It has been 6 months since I last did front squats and I want to give them a whirl. It'll be fun.

Workout Video

The Workout

Back Squats:
[in kgs]
75 kgs | 165 lbs x 25
125 kgs | 275 lbs x 3
135 kgs | 298 lbs x 3
145 kgs | 320 lbs x 2
150 kgs | 331 lbs x 1

© 2018 by Lift BIG. All Rights Reserved. Please contact for permissions.