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Old 06-06-2010, 03:41 PM   #1
MMA Max
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Default Max And The West Side Connection

I have been prepping myself for this for two weeks, Today was the first day West Side. All I can say is wow! I am dripping in Sweat from head to toe.

Program Design by Gasper - Many thanks brother, This is what I was looking for.

Sunday - Dynamic(Speed)Squat/Dead

I warmed up just to get the knees flowing

Front Squats - Just the bar for 3 x 12


1) Box Squats - 10x3 - Rest Period between sets was 20 seconds between 200 and 210 and at 220 my rest period was 35 seconds, I was dripping with sweat.
200x3
210x3
220x3/x3/x3/x3/x3/x3/x3/x3

Additional work
2) Walking Lunges - 5 x 12

3) Stiff Leg Deads
140x10
190x5
200x6 PR
210x5 PR
220x5 PR
230x5 PR

I know I could have gone higher but I don't want to jump ahead of myself just yet but for me, Pulling 230 was friggen awesome!

4) Standing Calves Raise
100 Weight Vest and deep - 5 x 50

5) BB Curls
70x6/x6
80x5
50x10
50x10

6) Additional Work - DB Curls - 3 x 10
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