4 week widow maker

i remember Old Navy sending it to me a few years back and im gonna give it a shot for the full four weeks starting on Monday july 14th ahhh this is gonna kill me should be fun!!!! yea im doing this to jump start my fight on weight loss ive bulked to 280 and wanna cut out some fat


Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch or Pose the working muscle between sets for 20-30 seconds.

Day 1:
Incline Bench Dumbbell Press – 6 x 6, 1 X 20
Flat Bench Dumbbell Press – 6 x 6, 1 X 20
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4
Heavy Laterals – 3 x 8
Press Down – 4 x 10
Decline Dumbbell Extensions - 4 X 8

Day 2:
Leg Press – 6 x 6, 1 X 40
Squats – 6 x 6, 1 X 30
Hack Squat – 6 x 6, 1 X 20
Leg Curl s– 5 x 8
Leg Extensions – 4 x 10

Day 3:
Reverse Grip Barbell Row – 6 x 6, 1 X 20
Medium Grip Pull Down – 6 x 6, 1 X 20
Dead Lifts – 6 x 6, 1 X 30
Barbell Curls – 4 x 6
Preacher Curls – 4 x 10

Day 4:
Lunges - 6 X 6, 1 X 20
Seated Leg Curls - 6 x 6
Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts - 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 being interval or HITT.


just wanna add im going on of high protein low carb diet

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

well ive decided to start this tomorrow on sunday aint got nothing better to do

only thing im changing is im doing cardio on lifting days also and off days if my body aint banged up to bad but i'll go ahead and set this up for tomorrow's workout and fill in weights after the workout here is the plan

day one

Incline Bench Dumbbell Press
6 x 6 - 70lbs               1 x 20 -50lbs

Flat Bench bb Press
6 x 6 - 225lbs                1 X 20 -155


High Pulls
4 x 4 -90lbs


Heavy Laterals
3 x 8 -35lbs


Press Down 
4 x 10 -85lbs


Decline Dumbbell Extensions /did falst this time
4 X 8 -30lbs





EDIT__ im taking hack squats out because dont like em and aint got nothing to do em with no machine not doing it with bb

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

just wanna add this is gonna be a ****stepping outside of powerlifting for this but it will probably be for the better in the long run who knows

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

Alrighty
 
july 13th , 2008
 
made it through day one
posted above ive decided to do abs and calves on cardio day two days out of the week this was killer today but an awsome workout
 
WOOO next up day 2 ohhhh **** should be fun

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

is this similar to MAX-OT? where you keep your weight range where you can get 6 reps for the first set and on your last set barely get 4 reps?  I'm not 100% familiar with it but from your original post it seems like it.

heres what old navy said in the origanal post

Widow-Maker Power Workout – A Four-Week Plan

The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. 
 

 
 
i think the difference is its more of a high frequency fast paced workout ment to burnout every workout
 
 

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

i see im interested in it so make sure to keep the log up no slacking haha.  Also if oldnavy recommends it i'm sure it will be worth your time

i see im interested in it so make sure to keep the log up no slacking haha.  Also if oldnavy recommends it i'm sure it will be worth your time

 
 
yea definately i'll keep it updated as much as posible just keep in mind this is strictly 4 weeks then be done with it im useing it to jump start my cutting down

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

i gotcha so its more of a tool than a normal routine you would say?  if that makes sense lol

i gotcha so its more of a tool than a normal routine you would say?  if that makes sense lol

 
 
hell thats works
 
only thing that sucks is its really a two man workout but aint got nobody with the balls to do it with

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

ahh i see, i'll drive down to grove city its only 2 hours away from me lol

well hell im not the lone ohio person finnally !! oh wait
 
rippedchick's here too still i belive

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

yea shes in toledo, im in a southeast suburb of cleveland and you're near cbus right.  I think someon is from cinci too but can't remember who

yea im within eye sight of downtown columbus
southwest of it



OOHH and didnt mean for that to be ****yness with what i said before lol but unfortunatley its true i wasnt gonna do it because of powerlifting but i decided getting up to 280lbs was the cut off point time to come back down a little in bf but this might even help me in the long run once i go back to a stricter strengh orientated workout still wanna keep body fat low when i do 12-13 would be fine but for once in my life

I WANT ABS TO SHOW !!! WOO
 
i'll keep cutting till it happens even while powerlifting i wanna be somewhat cut

bench - 305 lbs
squat - 505 lbs
dead - 550 lbs
only with a belt i dont care for suits

lol what did you say before? I dont remember anything haha