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my max squat in a meet is 400 pounds....i got 440 easy but wasnt deep enough.....im continueing to watch the west side seminar .....all 4 tapes
so we will see how things go....
i see on the tapes westside does a 4 day thing
monday max effort squat(just not sure details)
good mornings
deadlift variation
Low back training
Ab work
Lat
(am i correct on day 1???)
wednesday
max effort bench
Triceps-either JM presses or extensions
Pushdowns
Side lateral raises
Lats
Biceps
Friday-Speed squat day
Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max
Low back training
Abs
neck work
Sunday-Speed BP
Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max
Triceps
Pushdowns
Front raises
Lats
Biceps
let me know if this is correct...
and also what is done on the off days(tuesday thursday and saturday)and are bands and chains used..? if so where?
thanks i appreciate it
so we will see how things go....i see on the tapes westside does a 4 day thing
monday max effort squat(just not sure details)
good mornings
deadlift variation
Low back training
Ab work
Lat
(am i correct on day 1???)
wednesday
max effort bench
Triceps-either JM presses or extensions
Pushdowns
Side lateral raises
Lats
Biceps
Friday-Speed squat day
Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max
Low back training
Abs
neck work
Sunday-Speed BP
Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max
Triceps
Pushdowns
Front raises
Lats
Biceps
let me know if this is correct...
and also what is done on the off days(tuesday thursday and saturday)and are bands and chains used..? if so where?
thanks i appreciate it
