While recovering from my second lower back injury, for which doctors recommended removing two disks, taking off a bone spur, and fusing my vertebrae, with no guarantees, i decided that i had to take a new approach to lifting. Yes, i know, it defeats the purpose of westside which is meant to be a personalised type of program focusing on your own weaknesses, but i dont mean an onrails kind of template, more something that is a good. Maxeffort exercise work up to a max set of 35 reps in one of the following exercises. For example, i may have an athlete perform barbell pushups for 3 sets of max reps for 2 weeks. Bill starr doesnt think so but offers a few tips for coaching female lifters.
Sure for a hundred dollars more i could of got a full power rack that would of been made in china like the meatheads on the. Im sure youve all heard of the monsters at the westside barbell club in ohio. Heres what my investment holdings look like at the time of writing. Everyday low prices and free delivery on eligible orders. Westside for skinny bastards a modified lifting program. In this particular pullover, you can train the muscles that close the rear of the ribs and other back muscles and the chest to provide a strong and vshaped upper body. Supplemental exercise perform 2 sets of max reps in one of the following exercises. How is westside for skinny bastards weightlifting abbreviated. Any brahs on here that are members of the defranco insider. Westside for skinny bastards ws4sb the westside template is by joe defranco and can be found here. The original westside for skinny bastards was the most popular article ive ever written. In my case, its an even 5050 split, but you can cut your cloth to suit. Reading mean comments from westside barbell fanboys youtube.
Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. The program is a super detailed, easy to follow plan all laid out for you, just follow along. The westside barbell book of methods also lets you save 10 groupings of dice on different screens that you can swipe through. 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. By november of 2019 i was down to 215220 pounds, i had been running 510 miles per week all summer and fall, had a squat of 450, bench of 340, and deadlift of 525ish. I dont like turning people into robots by having them aimlessly follow a set program. Chain bench press recommended for notso skinny bastards band bench press recommended for notso skinny bastards reverse band bench press recommended for notso skinny bastards b.
Many of these lab rats are doing the program youre about to read. Watch me read mean comments and roast the haters who left them. 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. Ws4sb westside for skinny bastards part 3 joe defranco ws4sb iii 1 the final chapter 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. 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.
Scribd is the worlds largest social reading and publishing site. A v taper body has a skinny waist as well as a wide and strong back. If you opt for the bar advanced, make sure you have a spotter unless the resistance is very light. Were loving this tricep finisher from westside barbell world record holder, jason coker. A later variation also by joe defranco exists as a 4 day per week program. He was also able to maintain his newfound muscle throughout the season.
Girls ride horses, too by bill starr crossfit journal. Westsideforskinnybastardsbyjoedefranco free download as pdf file. Westside for skinny bastards ws4sb krafttraining fur sportler. Buy westside barbell book of methods by louie simmons 2008 paperback by simmons, louie isbn. Strength and conditioning based education aimed for coaches, athletes, and fitness enthusiast. Chain bench press recommended for notso skinny bastards band bench press recommended for notso skinny bastards reverse band bench press recommended for notso skinny bastards supplemental exercise perform 2 sets of max reps in one of the following exercises. Would you be so nice to give feedback when the program is uploaded.
Along with being one of the most accomplished power lifters of all time, westside barbell founder louie simmons is perhaps even better known for his vast knowledge and innovative, scientific approach to strength training. Westside for skinny bastards is intended for athletes. Choose a weight you can perform for 1520 reps on the 1st set. Westside for fat bastards by zach rounsaville enhanced. When i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. Westside for skinny bastards pressing powerlifting. It is informative, interesting, and definitely one of a kind. I still receive dozens of emails and phone calls every day regarding this program. Flat barbell bench press max reps w 95, 5, 185, or 225lbs. I spent 12 years training with the wrong methods, one being the western periodization that is a dead end street. Add barbell to your training routine, and you are sure to get a wow body. I increased my mileage by 1520% per week through november, december, and january while continuing to lift. The bastard barbell is a mix of lowcost index funds and risky venture capitalstyle bets.
Louie simmons is the author of westside barbell book of methods 3. You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. Westside for skinny bastards starting strength wikia fandom. Westside for skinny bastards, part iii official website of joe. In this podcast, louie simmons shares the real history of westside barbell and what impact the original westside barbell club in culver city had on him. Ws4sb stands for westside for skinny bastards weightlifting. Westside for skinny bastards, part iii official website.
Louie simmons is a highly read man in terms of powerlifting. The video in question was this one with dave hoff lifting the biggest total of all time 3005lb. Because not only is it an incredible program, but theres a ton of room in it for variety. Alternate between bench variations and ohp variations on me day.
Friday strongman conditioning or sport specific drills. Westside for skinny bastards, part ii official website of joe. Many of my programs are based on the principles popularized by louie simmons and the westside barbell club. The design of this app is top notch with smooth, flowing animations, clean colors, and a very easytouse editing interface. I noticed that the press is not included in this routine. My lab is the weight room and my lab rats are my athletes. While inspired by westside barbell club, it is not affiliated with westside or louie simmons. I grew up in a farming community and observed that women did a great deal more work than the men and often helped with the milking, plowing. Choose what fits your schedule and level of commitment. The original program was written as 3 day per week. Norcal womens workout 5 sarah hopping set a new world record, besting lindsey valenzuelas record, snatching 180 pounds. Just finished roughly 3 and 12 months of ws4sb3, and since there is little information on the program, i thought id share a little of my experience with the program.
I realize the origin of the idea that females are the weaker sex, but even at a young age, i knew it was false. Barbell squat squats are an excellent and proven way of training your quads and glutes. Beim westside barbell system werden diese aspekte gewisserma. This book is a collection of training methods i have obtained through the past 30 years. To be honest, though, i had no idea it would become as popular as it has. In 2nd was candance hamilon hester, with jenny labaw and miranda oldroyd tying for 3rd. From training as a twelveyearold in this basement all the way up to the current location of westside barbell.
Joe defranco took this system and adapted it for young, low muscle mass athletes in an effort to maximize muscular size and. In starting westside, i was on a hunt for an excel template of some sort, or heck, even just an easytoread log of someones that i could pinch as a sample template. Westside barbells top 10 deadlifts rank first name last name total wt class body weight coefficient 1 jake norman 900 308 298 458. Friday strongman conditioning or sportspecific drills. I use a 3 week wave system which leads into circa max and delayed transformation. Search westside barbell in app to add this podcast. Do women require a different approach to strength training. Westside for skinny bastards program templates ws4sb. Build a big chest without the gym resistance band training duration. He uses a lot of science, and does his best to break it.
Besides the heavy compound lifts i do with this rack i can also set it up to do dips and pull ups and im 6ft tall. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. The westside barbell book of methods pdf ruchishen. Joes third and final installment of westside for skinny bastards is awesome and you should check it out. The wide variety of special exercises will perfect form. Westside or westside for skinny bastards powerlifting. Thats what this gym is, a journey into hell, says louie simmons in the first lines of the first trailer of westside vs.
Below youll find my basic training template for this program. C bentover barbell row 4 sets of 1015 reps d bentover dumbbell rear delt flyes 23 sets of 1215 reps e hanging leg raises 34 sets of 815 reps. Nick gained 12 pounds this offseason on this modified westside program. Download westside barbell episode 19 wes mccormick.
After that, i may prescribe a 2week cycle of flat dumbbell bench. The variety thats built into this program brings up many debates and questions. Louie simmons author of westside barbell book of methods. He holds the record for career wins at his high school and was undefeated 310 in the county and region this year. Westside for skinny bastards part 3 joe defranco elitefts. Choose the exercises and rep schemes you feel work the best for your. Westside for skinny bastards, part iii strength militia. Hosted by tom barry with strength guru louie simmons. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb program. Ws4sb is defined as westside for skinny bastards weightlifting frequently. Westside for skinny bastards program templates ws4sb lift vault. Notice that i provide lots of variety for your exercise selection and rep schemes. Understand the significance of barbell pullovers demise.
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