Ive been training for about 6 mos now and i was looking for a more athletic program I was training more like a body builder and now I actually feel like I was overtraining and looking for something new another member suggested DeFranco’s WS4SB(Westside for Skinny Bastards, Part III - Official Website of Joe DeFranco & DeFranco’s Gym!) templates (thanks Nyral) and I like the idea behind it so here it goes i guess
I eat between 225-250 grams of protein a day fairly clean i try to keeps carbs somewhat low I dont take any supplements other than Vitamins and Whey I have before and I didnt feel that they made enough of a difference that they were worth the cost
stats
6’0"
207 lbs
21 yrs old
current bests
BP 265x3 ive never really maxed out
Squat 275x5 ive done more but my form was horrible these should move up fast
Deadlift 350x1 no straps no belt
goals
to be bigger faster and stronger
id like to be able to dunk i can grab rim now
weight 225
BP 325
Squat 350
Deadlift 425
I’m going to start to post progress pictures soon cuz id like to see my transformation as happens
Well this was my first day… I really like the workout so far I know its only been a day but it felt effective especially the ab circuits at the end ive done alot of core workouts but damn that shit burnt but i guess we’ll c how i progress
Friday 10/16 Max Effort Lower Body-
Light Warmup- 15 mins elliptical, streatching
Squat 135X5 185x5 225x5 275x3
High Box Step-ups 12, 20 lb DBx6,6 probably gonna use the medium box next time with more weight
Reverse Hypers 20 lb DBx8, 25x8, 30x8 wish we had a glute-ham raise i loved those in football
Ab circuit(decline situps, reverse crunches, v-ups, toe touches)
1.20 2.15 1.10 2.7 1.12 2.6 1.15 2.12
all in all it felt good it was kinda fast compared to my old leg workout probably couldve went highr on squats but no spotter so im kinda scared and i would like to add in some calves somewhere but im gonna follow it as written for awhile before trying to tweak it if i do at all
And a quick question for anyone whose famaliar with this program am i supposed to change the supplemental work and keep the main excercise the same or switch it all up or keep it all the same it wasnt to clear about that in the artical
well no lifting this weekend ill probably play some basketball hang out with the fam and get some rest but i c yall soon