[quote]crankMAN wrote:
tassietaekwon wrote:
Lat pull downs-
Pull ups? or
Rack chins?
Now do I get a prize? Like, maybe a copy of the program?
Cause I can’t afford to buy it right now. Not that I really need it I suppose, ws4sb’s is work just fine for me…
Does he really include rack chins? just curious!
[/quote]
Yes, he does. The ‘BW Inverted Row’. It’s a good exercise for the upper back so I don’t exactly think it’s bad idea! haha
Im not sure why a “Badass” needs so much conditioning? What do you guys think?
Dont buy this fucking program.
Just do WSSBIII and add a 1 mile run on leg days and 100 pushups on upperbody days, and you more or less have this “new” program.
DeFranco has repackaged an old program to make a little cash. I dont begrudge him that, but I also dont feel the need to just let him do it.
where do the complexes go?
[quote]Valor wrote:
Dont buy this fucking program.
Just do WSSBIII and add a 1 mile run on leg days and 100 pushups on upperbody days, and you more or less have this “new” program.
DeFranco has repackaged an old program to make a little cash. I dont begrudge him that, but I also dont feel the need to just let him do it. [/quote]
That’s also pretty true and it was really hyped up with Joe D saying things like “THIS PROGRAM IS SICK”. It’s pretty much the same as WS4SB with some new reps schemes. 5/3/1 and the original WS4SB (1,2 & 3) are way better…
[quote]Airness wrote:
Valor wrote:
Dont buy this fucking program.
Just do WSSBIII and add a 1 mile run on leg days and 100 pushups on upperbody days, and you more or less have this “new” program.
DeFranco has repackaged an old program to make a little cash. I dont begrudge him that, but I also dont feel the need to just let him do it.
That’s also pretty true and it was really hyped up with Joe D saying things like “THIS PROGRAM IS SICK”. It’s pretty much the same as WS4SB with some new reps schemes. 5/3/1 and the original WS4SB (1,2 & 3) are way better… [/quote]
I like Defranco’s stuff, and I dont mind spending 47 on this…when you consider I’ve been using a lot of what he teaches for free. But to someone just starting down the path… WS4SB is the way to go. Again, I came off harsher then I meant. But this program is just really a re-hash of some good concepts. I’m also a little let down by it being 3 days per week. Being recently laid off I got a lot of extra time 
That said, I will follow this program with the following changes:
I’ll be doing the program on M W F. On T and R I’ll be doing this:
40 second sprint, 1 chin up, 2 pushups, 3 med ball situps… I’ll be doing 10 sets of that, adding 1 chinup, 2 pushups, and 3 situps per set… so the last set will be 10 chins, 22 pushups, 33 situps. Then a slow 1 mile jog.
On sat, I’ll be doing a 5 mile run.
The main reason for my changes are because I feel this type of training really helps me excell at army style pt.
I’ll stick with this program for 12 weeks…or until I feel my bench and dead are not increasing.
We’ll see…
[quote]Valor wrote:
Airness wrote:
Valor wrote:
Dont buy this fucking program.
Just do WSSBIII and add a 1 mile run on leg days and 100 pushups on upperbody days, and you more or less have this “new” program.
DeFranco has repackaged an old program to make a little cash. I dont begrudge him that, but I also dont feel the need to just let him do it.
That’s also pretty true and it was really hyped up with Joe D saying things like “THIS PROGRAM IS SICK”. It’s pretty much the same as WS4SB with some new reps schemes. 5/3/1 and the original WS4SB (1,2 & 3) are way better…
I like Defranco’s stuff, and I dont mind spending 47 on this…when you consider I’ve been using a lot of what he teaches for free. But to someone just starting down the path… WS4SB is the way to go. Again, I came off harsher then I meant. But this program is just really a re-hash of some good concepts. I’m also a little let down by it being 3 days per week. Being recently laid off I got a lot of extra time
That said, I will follow this program with the following changes:
I’ll be doing the program on M W F. On T and R I’ll be doing this:
40 second sprint, 1 chin up, 2 pushups, 3 med ball situps… I’ll be doing 10 sets of that, adding 1 chinup, 2 pushups, and 3 situps per set… so the last set will be 10 chins, 22 pushups, 33 situps. Then a slow 1 mile jog.
On sat, I’ll be doing a 5 mile run.
The main reason for my changes are because I feel this type of training really helps me excell at army style pt.
I’ll stick with this program for 12 weeks…or until I feel my bench and dead are not increasing.
We’ll see…
[/quote]
I like the conditioning aspects of the program and I am excited about trying the chin up programming too but other than that, it’s nothing new. I also think, those who are disappointed at the program are probably looking for something revolutionary. It’s because we expect to see something new that will get us kick ass results. There’s no doubt in me that this program will work but at the same time, it’s pretty much 47 dollars for a slightly modified version of WS4SB in which you don’t rotate squats and deadlifts (so you choose one lift for the entire 12 week program.)-- but then again, DeFranco has pointed out this program is not for the powerlifters who want to increase their squat and deadlift but rather for people who wanna get strong and athletic so I guess it’s something different.
I havent buy it yet, 47$…not sure, i would of course like to read it, curious if there stuff about dieting and also how he get the work set in on max effort day, curious about the chins progression also.
Some peoples seem disapointed, at one point weight lifting is weightlifting, just lift the weight and of course it needs to be similar to what he recommended in the past!
[quote]Airness wrote:
crankMAN wrote:
tassietaekwon wrote:
Lat pull downs-
Pull ups? or
Rack chins?
Now do I get a prize? Like, maybe a copy of the program?
Cause I can’t afford to buy it right now. Not that I really need it I suppose, ws4sb’s is work just fine for me…
Does he really include rack chins? just curious!
Yes, he does. The ‘BW Inverted Row’. It’s a good exercise for the upper back so I don’t exactly think it’s bad idea! haha
[/quote]
Rack Chins and Inverted Rows are not the same.
Rack chins = vertical pull, like a pull-up but feet elevated
Inverted row = horizontal pull
Just finished day 1 and I may be eating crow. I sort of felt it went easy on bench…but I was sucking wind by the time I finished the complexes.
It’s a specific 12 week program rather than the template you get with WS4SB. I can see how one could apply the concepts to ws4sb but bad ass is a specific program. You also need to know your 1RM for this program and you don’t need to with ws4sb.
One thing im really interested in about this program is the pushups and pullups for numbers. I saw that Joe D stated he went from something like 13 pullups to 33 pullups during the program.
But im not exactly sure if I believe him, because during his first week, he was doing 3x10 with a 44lb KB.
[quote]dankid wrote:
One thing im really interested in about this program is the pushups and pullups for numbers. I saw that Joe D stated he went from something like 13 pullups to 33 pullups during the program.
But im not exactly sure if I believe him, because during his first week, he was doing 3x10 with a 44lb KB.[/quote]
That’s not Joe D, it’s Mike Guadango. He supersetted that with Dips yeah? It’s Mike Guadango’s training log.
Suprised he doesn’t reference or give credit to Jim Wendler for using his 5/3/1 principles(albeit slightly modified)
Built like a badass review:
Just to let you know i been a great fan of Defranco stuff for the last 3 to 4 years, thanks to ws4sb that allowed me to still hit the gym, in a different way vs body part split. Then i got on Wendler 5/3/1 until now. Im also really familiar with all the stuff written on efs and Defranco q/a.
-First 47$ is a little expensive for what you get vs other online program, no bonus or extra stuff.
-Very similar to 12 weeks combine program, means text,program,q/a!!
-22 pages
-no diet info
-The big 3-Bench/Squat or Deads/Chinups
-What i like and i give a try is - the chinups progression,some rest pause and other bodybuilding stuff, the finisher seems killler.
-What made me laugh a little bit is the rep scheme for max effort, really similar to 5/3/1 method, when i see 72,5 - 77,5 and max reps on last set that what i tought!!(who gonna really count 72.5??)
-Will i do it?
No but i will defenetly incorportate some of that stuff in my training!
[quote]Airness wrote:
dankid wrote:
One thing im really interested in about this program is the pushups and pullups for numbers. I saw that Joe D stated he went from something like 13 pullups to 33 pullups during the program.
But im not exactly sure if I believe him, because during his first week, he was doing 3x10 with a 44lb KB.
That’s not Joe D, it’s Mike Guadango. He supersetted that with Dips yeah? It’s Mike Guadango’s training log.
[/quote]
Oh thx for correcting me, I wasn’t aware of that.
Without anyone giving away to much what are some of the finishers he has in the program?
Uh, First post…
I have the ebook and for the finishers, well…The usual: Complexes, mile runs, jumping rope.
One thing I didn’t like is the assistance lifts, they change every some weeks, leaving progression on those to be slow I suppose.
The program ain’t worth it. Not for the price.
I mean, one can get 5/3/1 for less than half the price and just do the North of the Vag template and do the 3 days a week template.
Great program thus far - keep in mind it focuses on performance - and Joe does give props to the 5/3/1 program - he mentions it in a question about utilizing that with the WS4SB program on his site…
Price is relative folks - you spend $100’s a month on supplements but won’t spend $4 per workout week on a program from a man that has trained Professional athletes?
[quote]JCredible wrote:
Great program thus far - keep in mind it focuses on performance - and Joe does give props to the 5/3/1 program - he mentions it in a question about utilizing that with the WS4SB program on his site…
Price is relative folks - you spend $100’s a month on supplements but won’t spend $4 per workout week on a program from a man that has trained Professional athletes? [/quote]
I would never spend $100’s a month on supplements, and dont see myself spending $45 on a program when I can get one that is just as good (WS4SB) for free. $45 is 45 double cheeseburgers at BK. Thats about 20,000 calories or enough for me to gain about 6lbs.