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Old 06-06-2010, 03:41 PM   #1
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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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Old 06-06-2010, 03:51 PM   #2
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That workout looks kick ass Max. Great job, and way to knock out those PRs.
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Old 06-06-2010, 03:54 PM   #3
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good looking workout there man. 5x50 on calf raises??? that must've burned like a motherfu**er. awesome box squats too
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

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Old 06-06-2010, 04:06 PM   #4
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haha the connection fo sho gonna make your legs grow!!! hoe


good stuff max
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Old 06-06-2010, 04:13 PM   #5
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Quote:
Originally Posted by strkout35 View Post
good looking workout there man. 5x50 on calf raises??? that must've burned like a motherfu**er. awesome box squats too
Oh they were on fire!!!! I was growing like a ****en wounded lion, But Gasper told me when working west side to just push though the pain. So I went in with that mentality. Esp, On the stiff legs, I am always afraid of my back and I just said f it, Time to get these ****en numbers up already god dammit.

BTB - OTK - Thank you!

Post work out meal

1) Bucket of Water, 1 big and Fat 80/20 Hamburger Patty it was like half the package, a friggen gaggle of Broccoli and 3 whole eggs
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Old 06-06-2010, 09:19 PM   #6
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Glad its working for ya. Hope to be back soon, been far to many speed bumps in the road of life here lately. Great work Brother!

Also subscribed to thread.
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Last edited by gaspers04; 06-06-2010 at 09:21 PM.
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Old 06-06-2010, 09:23 PM   #7
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looks good man
User owns 1x Pumping Iron (25th Anniversary Special Edition)
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Old 06-07-2010, 02:21 PM   #8
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Monday and filled with Agony, Again Sweating like a slave up in D'boo's pigeon coup!

Warm up 135 bb Press 3x3

1) Flat DB Press
50x10
60x10
100x4
107x1/x1/x1/x1 PR

My friends starting using Flat BB Press with Resistance Bands and I gave it a try

2) Flat BB Press W resistance Bands -
185x3
190x3
200x3
200x3
This was pretty new to my body and I was like jesus lol!

Assistance Work For Chest

3) Push Ups - 1 x 100

4) Flat DB Flyes
30x10
40x10
50x10

5) Close Grip BB Press
135x6
145x5
155x5
160x5
135x10 - For blood and pump

6) Single DB Rows - Enough playing around with 70 and 80's
100x6
100x5
100x6
102.5 x5 PR
105 x 5 PR

7) Side DB Laterals - I was wasted by this time so I only used 20's
20x12/12/12
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Last edited by MMA Max; 06-07-2010 at 02:29 PM.
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Old 06-07-2010, 02:36 PM   #9
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Nice!

-I got started last night and posted, max squat/deads tonight.
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Old 06-07-2010, 02:39 PM   #10
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100 pushups!!!

Nice job on the PR's man!
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