The wide variety of special exercises will perfect form. Sep 29, 2008 hopefully, after youre done reading this article, most of your questions regarding the ws4sb saga will be answered. The variety thats built into this program brings up many debates and questions. Westside for skinny bastards a modified lifting program for. Joes third and final installment of westside for skinny bastards is awesome and you should check it out. Best 3 day split workout program spreadsheets 2020 lift vault. But thats because dave signs my checks and i have to nod and laugh. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Westside hockey serves minor hockey players in west end of toronto including bloor west, high park, the junction, kingsway, etobicoke, warren park, roncensville, swansea. Westside for skinny bastards a modified lifting program for hardgainers this article originally appeared on im a gym scientist.
Today some of my classmates got into an interesting discussion about training methods. I made this template based on what the website reccomends. This plan takes all the main concepts of the two aforementioned programs while still accommodating for all you fat bastards out there looking to change your body composition for. Elitefts has released joe defrancos westside for skinny bastards part 3 pdf. Westside for skinny bastards 3 for pro wrestl if this is your first visit, be sure to check out the faq by clicking the link above. The original program was written as 3 day per week. Below youll find two different spreadsheets templates for the program. As such, it only incorporates 1 lower body day a week, as the athlete in question will need extra lower body recovery for hisher sport specific practice on the field or court. We started talking about some of the more popular methods out there such as joe defrancos westside for skinny bastards, jim wendlers 531, juggernaut strenght trainings method, and some common upper lower splits such as layne nortons phat, phul, and. The westside three is another new luxury development in the mini township of desa parkcity. Joe defranco westside skinny bastards 3 pdf skinny bastards 2. Westside for skinny bastards program templates ws4sb. Performing an exercise at 90% of 1rm for more than 3 weeks will result in accommodation and digression in strength.
The original westside for skinny bastards was the most popular article ive ever written. Applications for athletes eric cressey, ma candidate, cscs assistant editor, rugged magazine. Although a 3 day template is sufficient for building size and strength, i quickly realized that most people want to train more. Westside barbell template working with the standard template by jim wendler for. Science has proven that training at a 90% or above for 3 weeks will cause physical and mental fatigue. I like how its a program for an athlete instead of a bodybuilding program. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout. Westside for skinny bastards, part ii by joe defranco this article originally appeared on. Although a 3day template is sufficient for building size and strength, i quickly realized that most people want to train more. But thats because dave signs my checks and i have to nod and laugh whenever he says. The program that follows is from his ws4sb westside for skinny bastards series. A quick and easy way to choose a great workout program that will get you results provided you work hard, eat well and recover properly.
The standard template there is a great story from dave about how the standard template originated. Apr 18, 2020 westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell conjugate method template. Mar 18, 2015 my original skinny bastard template consisted of three strength training days with an optional fourth day. Behind its success is the westside barbell method, the brainchild of founder louie simmons.
Its athletes have set more than 140 world powerlifting records. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Westside for skinny bastards ws4sb the westside template is by joe defranco and can be found here. Sep 17 20 september 17, 20 november 14, 20 by admin. Im not the biggest fan of the name, but westside for skinny bastards by joe defranco is the real deal. It is the third in its series of condominium, situated in a quiet street and fronted by a quiet and lesserused elevated. I dont like turning people into robots by having them aimlessly follow a set program. Westside for skinny bastards 3 released powerlifting watch. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb. I still receive dozens of emails and phone calls every day regarding this program. Its been said that if you dont train at wsb, then you cant say you. Exercises should not be reused until after 46 weeks.
The westside three for sale in desa parkcity propsocial. Ive heard it 435 different times and it never gets old. A later variation also by joe defranco exists as a 4 day per week program. Westside for skinny bastards, part iii official website. After a year of answering questions about my original article and making modifications to it in the gym with my athletes, i decided to write part 2. Westside for athletes cressey site linkedin slideshare. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Im confident that what youre about to read will end the westside for skinny bastards trilogy on top. It has a 3 day and 4 day version that can be run from the same spreadsheet linked below. Zigzag farmers walk perform 3 sets of 50 yards around cones.
There are five main workouts per weekmaximum effort bench day, maximum effort squatdeadlift day, maximum effort lat day, repetition bench day, and repetition lower body day. Notice that i provide lots of variety for your exercise selection and rep schemes. Those of you not familiar with joe defranco, youve been missing out. Westside for skinny bastards 3 day variation westside for skinny bastards ws4sb is a general strength program that is known for being quite effective and approachable for novice lifters. Joe defranco of defrancos training is a leader in the no bullshit type strength and conditioning that has gained popularity over the past several years. Seriously, ive used this program for a wide variety of athletes and normal people and its worked wonders. To be honest, though, i had no idea it would become as popular as it has. Westside for skinny bastards, part iii official website of. Many of these lab rats are doing the program youre about to read. Westside for skinny bastards is not a powerlifting program. Westside barbell implements conjugate system where different exercises or exercise variations are performed every 3 week and every week for the elite lifter. Or 3 sets of 30 seconds, rest 3 4 minutes between sets. My original skinny bastard template consisted of three strength training days with an optional fourth day. With the westside conjugate method we switch a core barbell exercise each week to avoid accommodation.
Westside for skinny bastards, part ii official website. Excel westside for skinny bastards template bodybuilding. Joe defrancos ws4sb on the other hand is inspired by the original westside template but aims to tweak it for field sport athletes by reducing the volume a little. He called this system westside for skinny bastards. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting albeit also one of the more. Westside for skinny bastards a modified lifting program. The program is a super detailed, easy to follow plan all laid out for you, just. Ive developed a routine taken from both sources and have devised a plan to maximize strength, size, and fat loss. Ws4sb3 will now provide you with a 4day strength training template. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. Below youll find my basic training template for this program. Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates. There will be a plethora of residentexclusive facilities to cater to all ages, especially children. Westside barbell program spreadsheet spreadsheet collections.
We started talking about some of the more popular methods out there such as joe defrancos westside for skinny bastards, jim wendlers 531, juggernaut strenght trainings method, and some common upper lower splits such as layne nortons phat, phul, and others in the context of bulking. Westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. Choose the exercises and rep schemes you feel work the best for your. How to incorporate the westside barbell method into your. Apr 17, 2020 westside for skinny bastards 3 day variation westside for skinny bastards ws4sb is a general strength program that is known for being quite effective and approachable for novice lifters.
It is a very desirable development that has been very much awaited by those who wish to live within this much envied neighbourhood. For those of you unfamiliar with either westside or westside for skinny bastards, im going to present you with a template of my adaptation of the systems. In that second installment, i discussed how to incorporate running workouts into the original training template. Unlike sylvester stallone, i will not drag this out into a 6part series. May 30, 2017 westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. Its why the system includes two types of workouts per week, a lowvolume day called max effort where the intensity is 100 percent as we get to the biggest weight possible, and a highervolume day called dynamic effort where we lift faster at 7585 percent of the onerep max. As satisfying as it was to recently hit a 350 bench at under 200 pounds, my goals and interests have changed over time. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. My lab is the weight room and my lab rats are my athletes. Built like a badass is not westside for skinny bastards.
Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. By that i mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. Westside for skinny bastards is intended for athletes. The best resource is his book of methods which you can. As soon as i cant progress linearly im going to switch to 5 3 1 progression for main lifts. For my diet im going to stick with a lean bulk at 27002800 cals and slowly increase the calories as my weight increases to make sure im still able to build muscle and increase strength. The classic conjugate template calls for 4 training days per week.
Choose what fits your schedule and level of commitment. Oct 24, 2019 joe defranco westside skinny bastards 3 pdf skinny bastards 2. Tire flip 3 sets of 5 flips, rest 3 minutes between sets. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club.
In the timed set variation, the athlete performs as many tire flips as possible in the given timeframe. The one on this website is the original version he wrote years ago the one on his site is the newest incarnation does call for four. Inspired by the programs of the famous westside barbell, ws4sb is modified for new lifters. Westside for skinny bastards a modified lifting westside barbell book of methods pdf download. Choosing a workout program posted in powerlifting, training, videos. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Sign up for our email and be the first who know our special offers. Westside for skinny bastards part 3 by joe defranco when i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. Go into each session with a goal number in mind and stick to that plan. Westside for skinny bastards, part ii official website of. This is a 4dayweek program that has you alternating upper and lower body exercises. I really like joe defranco so i thought id give ws4sb3 a try.
388 400 1066 1145 824 431 28 1296 657 1247 1306 322 474 913 1189 719 1209 1532 416 253 958 936 628 1326 750 1348 1471 1442 464 258 877 402 1089 160 1405 156 1440 972 1019