Critique my Defranco's Westside w/o

Training Powerlifting
1

my new wk out based of defrancos westside wk out
i changed it around a little to fit my football schedule, but here it is. any critque would be great.

MONDAY: GPP (general physical preparation). advanced plyometric training and sprinting.

TUESDAY: Max effort upper body day

a. work up to max of five reps
135x10
185x8
205x6
225-255x3-5

try and beat every week

b. supplemental lift: 3-4 sets of 6-10 reps
inclined dumbell press

c. horizontal row- 4 sets of 10-15 reps
bentover barbell rows

d. delts/upper back
rear dumbell flyes

e. abdominals 3-4 sets of 8-15 reps
weighted ab crunches (25 lbs on chest)

WEDNESDAY: GPP, advanced plyometrics

THURSDAY: lower body max effort lift

a. work to a max of 5 reps
deadlifts or cleans

b. unilateral movement: 3-4 sets of 8-15 reps
walking lunges

c. hamstrings
good mornings/ ham/ glut raises
d. grip training
wrist curls

FRIDAY: GPP, advanced plyometrics and sprinting

SATURDAY: Repitition upperbody workout

a. 185-225 3 sets of reps till failure

b. supplemental lift: 3-4 sets of 5-10 reps
lying tricep extentions

c. vertical pulling: 4 sets of 8-12 reps
lat pulldowns

d. delts/ upper back
dumbell shoulder press

e. elbow flexion exercise: 3 sets of 8-10 reps
hammer curls

f. ab circuit
weighted crunches obliques lower abs etc.

SUNDAY: linebacker and wide reciever footwork (really light)

i only train lower body once a week b/c i have heavy plyos three times a week…

any critique would be great.

2

I think you’re overdoing it. I mean you have 5 days that really stresses your CNS. You’re facing a burnout in the near future! I also train westside and what I do is similar to defranco’s skinny bastard program and I do speed work/plyo before strength training on monday and friday. No need to do them on wednesday since I do more than enough for my ME lower body day. This way I have 4 days of recovery from those workouts. I throw in tempo runs or active recovery on non lifting days (3 days at the most but usually do 2 days).

3

Don’t like the leg curls. Why not gm’s or rev hypers or pull throughs? Otherwise it is to his plan so, yes.

4

I agree with cal on leg curls. Apparently, I missed it. They are pretty much useless as far as improving athletic performance. Good morning, reverse hypers, romanian deadlift, glute ham raise and few others are much more effective. I used it all the time in the past training for college football tryout and I blew out BOTH hamstrings. I didn’t know better back then. I’d rate reverse hypers and glute ham raise with bench as top 2 exercises for developing posterior chain (hamstrings,ass and lower back). Good mornings, RDL and perpendicular back extenstions are good alternatives if reverse and GHR aren’t available (they’re not usually available)

5

[quote]Tungsten wrote:
I agree with cal on leg curls. Apparently, I missed it. They are pretty much useless as far as improving athletic performance. Good morning, reverse hypers, romanian deadlift, glute ham raise and few others are much more effective. I used it all the time in the past training for college football tryout and I blew out BOTH hamstrings. I didn’t know better back then. I’d rate reverse hypers and glute ham raise with bench as top 2 exercises for developing posterior chain (hamstrings,ass and lower back). Good mornings, RDL and perpendicular back extenstions are good alternatives if reverse and GHR aren’t available (they’re not usually available)[/quote]

can you give me a description of some of those exercises. (hypers and glute ham raises etc.) so i can sub them for the leg curls

also, i have football practice on tuesday and thurs (where i lift). and i have an acceleration class consisting of advanced plyos etc.

what do you suggest i do avoid burn out as far as my work out

6

Undisputed-

Try searching for them. There are plently of articles and threads over them. what the hell… i’m in a good mood… i’ll give you short cuts…

Glute ham raise - http://asp.elitefts.com/qa/default.asp?qid=4100&tid=51

reverse hypers - http://asp.elitefts.com/qa/default.asp?qid=4108&tid=51

Good morning - http://asp.elitefts.com/qa/default.asp?qid=4102&tid=51

Pull through - http://asp.elitefts.com/qa/default.asp?qid=4119&tid=51

RDL - http://asp.elitefts.com/qa/default.asp?qid=14927&tid=51

7

wow thats some good s***. thanx man

ill put it into my w/o

8

ok here is a site that there are excerises that u dont need the special machs u can do them with cables and things…http://www.pinnaclestrengthandfitness.com/images/ check it out its worth it …down load it and use it all you want…

9

OK, I’m dumb but I’m trying to learn. As far as the leg curls, why are they so bad? This really interests me since Joe Defranco did put them in his West Side for Skinny Bastards program.

As I said, I’m just trying to learn especially since I occasionally do leg curls as auxillary work.

10

Leg curls work knee flexion. Other exercises, like a reverse hyper, are a hip extension, which is much more important. The hamstrings role as hip extensors is more important than its role as knee flexors.

Definitely choose better exercises over leg curls-reverse hypers, glute-ham raises, rdl’s, good mornings, pull-throughs.

11

An answer I can understand. Thanks for the reply.

12

True but not for athletes looking to improve speed. Leg curls can be effective if done right but it’s not even in the same league as other exercises for developing hammies for sports.

13

get rid of the wrist curls and substitute them for timed holds or coc training.

14

so good mornings are like a squat? you just lean forward with the bar on your back?

or am i lost

15

GM is more like RDL with the bar on your back. A warning - if you’ve never done GM, i highly recommend that you go easy for the 1st few sessions as you get the form down first before you get serious with GM. Start out too much on your first session, you won’t be able to walk for a week…