To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. I still receive dozens of emails and phone calls every day regarding this program. Because not only is it an incredible program, but theres a ton of room in it for variety. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club. Chain bench press recommended for notsoskinny bastards band bench press recommended for notsoskinny bastards reverse band bench press recommended for notsoskinny bastards supplemental exercise perform 2 sets of max reps in one of the following exercises. Below youll find two different spreadsheets templates for the program. Sep 29, 2008 the original westside for skinny bastards was the most popular article ive ever written. The variety thats built into this program brings up many debates and questions.
How to incorporate the westside barbell method into your. After writing ws4sb ii, a new group of people started emailing and. Westside for skinny bastards ws4sb is a famous novice strength program known for getting great results. Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates. By that i mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. O ne of the best exercises for developing the posterior chain is the kettlebell swing. Westside for skinny bastards a modified lifting westside barbell book of methods pdf download. Behind its success is the westside barbell method, the brainchild of founder louie simmons.
Its a modification of joe defrancos westside for skinny bastards washedup meatheads template. My rep ranges arent always specified, but this is the closest you can come to my program. I found the amount of freedom the original template gives somewhat daunting. Today some of my classmates got into an interesting discussion about training methods. Sep 17 20 september 17, 20 november 14, 20 by admin. The best resource is his book of methods which you can. 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 ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes.
Seriously, ive used this program for a wide variety of athletes and normal people and its worked wonders. Westside for skinny bastards a modified lifting program for hardgainers this article originally appeared on im a gym scientist. The problem with incorporating this exercise into your programming, is that most people butcher the kettlebell swing. Its a little more complicated than your average cookie cutter spreadsheet, so please read the full details on westside for skinny bastards before starting. Download as docx, pdf, txt or read online from scribd. Westside for deployed skinny bastards nathan cragg, march 16, 2010 march 16, 2010, swatleomilitary, training programs, 4 dont even tell me you wouldnt wanna work with these guys. I wanted to get my fiance started on a new workout routine, and i settled on westside for skinny bastards. Its basically the westside skinny bastards routine. Westside for athletes cressey site linkedin slideshare.
He called this system westside for skinny bastards. Westside for skinny bastards free download as word doc. You dont have to pr each movement in every workout, but each workout should have 12 prs at least, somewhere. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting.
Westside template for rugby players getstrength strength. It is a three day layout and this template is designed for athletes. However my strength and size have gone up considerably with it. Notice that i provide lots of variety for your exercise selection and rep schemes. In part i we discussed the upper body variations modifications we added to joe. 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. I ripped most of this straight out of joe defrancos westside for skinny bastards. Maxeffort upper lift work up to a max set of 25 reps. Westside for skinny bastards program templates ws4sb. This program will make your clothes fit tighter, draw attention from really hot girls and become freaky strong. Apr 17, 2020 westside for skinny bastards ws4sb is a famous novice strength program known for getting great results. In that second installment, i discussed how to incorporate running workouts into the original training template. I dont like turning people into robots by having them aimlessly follow a set program.
Im not the biggest fan of the name, but westside for skinny bastards by joe defranco is the real deal. This prompted us to upgrade the program and write westside. Westside barbell program spreadsheet spreadsheet collections. The original westside for skinny bastards was the most popular article ive ever written. Choose the exercises and rep schemes you feel work the best for your. Ive been following the same template with tweeks here and there for about 3 years. Choosing a workout program posted in powerlifting, training, videos. Choosing from 5 popular beginner lifting programs routine. But thats because dave signs my checks and i have to nod and laugh whenever he says. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Jan 05, 2014 this is a workout sample of my routine. Elitefts has released joe defrancos westside for skinny bastards part 3 pdf. Ive heard it 435 different times and it never gets old.
The program that follows is from his ws4sb westside for skinny bastards series. Ive developed a routine taken from both sources and have devised a plan to maximize strength, size, and fat loss. I did a lot of reading on this and 6 working sets seemed sufficient. To be honest, though, i had no idea it would become as popular as it has. Westside for skinny bastards is not a powerlifting program. Instead, i recommend leaving 1 or 2 reps in the tank during the first two sets. Modifying westside for skinny bastards with underground training, part ii. Mar 16, 2010 westside for deployed skinny bastards. Westside for skinny bastards recreation sports scribd. Modifying westside for skinny bastards with underground training. Its been said that if you dont train at wsb, then you cant say you.
Its athletes have set more than 140 world powerlifting records. Best 4 day workout split program spreadsheets routine. Westside for skinny bastards, part iii official website of. Strong bastard 911 bigger stronger leaner forums t nation. 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.
Those of you not familiar with joe defranco, youve been missing out. Westside for skinny bastards, part iii official website of joe. Westside barbell template working with the standard template by jim wendler for. Aug 28, 2008 hi powersports, off seaosn training you can used the westside model fairly much the entire time, probably the best templates to use would be either defrancos series on westside for skinny bastards, published on ekitefts and tnation or go straight to the source and download dave tates and jim wendlers ebooks, they are absolute necessities, also from memory there is an article on the adaptation.
Ive heard that joe defranco is creating a westside for skinny bastards 4, named strong bastard 911. 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. Apr 18, 2020 westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. At least 75% of the hundreds of emails i receive on. I did westside for skinny bastards iii a few years and made tremendous gains in size and strength, however, when i started grappling, i couldnt maintain the template and cut it down to 2 days per week. Westside for skinny bastards, part iii strength militia. This article originally appeared on the original westside for skinny bastards was the most popular article ive ever written. May 30, 2017 westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. Westside for skinny bastards starting strength wikia fandom. Inspired by the programs of the famous westside barbell, ws4sb is modified for new lifters. Many of these lab rats are doing the program youre about to read. Westside for skinny bastards, part ii official website. 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. But thats because dave signs my checks and i have to nod and laugh.
Westside for skinny bastards program templates ws4sb lift vault. 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. Week 5, day 1 of westside of skinny bastards run 1. 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. 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. Im interested in when this comes out, because i am in serious need of some changes with my program. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. Applications for athletes eric cressey, ma candidate, cscs assistant editor, rugged magazine. My lab is the weight room and my lab rats are my athletes. Westside for skinny bastards 3 released powerlifting watch. 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.
Sep 29, 2008 chain bench press recommended for notsoskinny bastards band bench press recommended for notsoskinny bastards reverse band bench press recommended for notsoskinny bastards supplemental exercise perform 2 sets of max reps in one of the following exercises. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Westside for skinny bastards, part ii official website of joe. This is the workout ive been doing the past couple of months. Joes third and final installment of westside for skinny bastards is awesome and you should check it out. Breaking the mold of the worldfamous original westside for skinny bastards program, sb911 introduces 4 cuttingedge minicycles and a proven 4day upper. Westside for skinny bastards a modified lifting program. My original skinny bastard template consisted of three strength. This is a 4dayweek program that has you alternating upper and lower body exercises. Westside for skinny bastards, part ii by joe defranco this article originally appeared on. 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. Below youll find my basic training template for this program.
Westside for skinny bastards is intended for athletes. Westside for skinny bastards, 3272016, wk5dy1 youtube. Westside for skinny bastards, part ii official website of. C1 quadssingle leg work c2 gluteships c3 abs every 56 weeks change squats to 5 x 5 and. Westside for skinny bastards, part iii official website. Westside for skinny bastards stronger 247 stronger. Some of the days are pretty intense, especially the upper body repitiotion day. Westside for skinny bastards ws4sb the westside template is by joe defranco and can be found here. The program is a super detailed, easy to follow plan all laid out for you, just follow along. I really like joe defranco so i thought id give ws4sb3 a try.
Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco im a gym scientist. Sample defrancos ws4sb washedup meatheads template. The standard template there is a great story from dave about how the standard template originated. Westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. Hi powersports, off seaosn training you can used the westside model fairly much the entire time, probably the best templates to use would be either defrancos series on westside for skinny bastards, published on ekitefts and tnation or go straight to the source and download dave tates and jim wendlers ebooks, they are absolute necessities, also from memory there is an article on the.
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