[quote]wfifer wrote:
Cool, I got some nice carry over from squat to deadlift, about 20 lbs. My reverse lunges jumped up as well. I also did pull-throughs, damn those things torched my erectors! I’m gonna be crying tomorrow.[/quote]
They used to kill mine until I widened my stance, allowed for more knee bend, and tried to bring the weight up by squeezing the glutes instead of just pulling it up.
Oh trust me, I get down to a quarter squat and squeeze the hell out of my glutes at the top. But the point of the exercise (as demonstrated by Dave Tate) is to get that extra range of motion by allowing flexion of the lumbar spine. Though despite a wicked lower back pump yesterday, I only have minor soreness in my glutes and inner thighs.
I think ill be starting wsfsb3 next monday, but i was wondering if there is any way to add calf work for the first 6 weeks or so. I havn’t trained my calves at all ever really, and they are wayyyyy behind the rest of my body. Should I throw them in at the end of me legday and then again on dynamic leg day? Maybe like 4x6-8 on a standing calf raise machine?
[quote]Defekt wrote:
I think ill be starting wsfsb3 next monday, but i was wondering if there is any way to add calf work for the first 6 weeks or so. I havn’t trained my calves at all ever really, and they are wayyyyy behind the rest of my body. Should I throw them in at the end of me legday and then again on dynamic leg day? Maybe like 4x6-8 on a standing calf raise machine?[/quote]
There’s not much call to train your calves if you’re just in the weight room to get strong. Glute-Ham Bench and Lunges in addition to whatever running you do for your sport and jumping you do on DE days should be fine.
If you want big calves you need to work your way up to doing 10 high rep drop sets on the standing and seated variants of the calf raise.
So just to reiterate, I freaking love this program. My bench is up 25 lbs since three weeks ago. That’s not really saying a whole lot, but it’s nice to finally hit 200.
I seriously need to try some heavier rowing though, it upsets me that my bench is catching up so fast.
What do your actual workouts look like?
As in, how many overall sets do you guys actually do per workout?
I have seen the articles and it just seems like there is a hell of a lot of sets there. How long do these workouts usually take you?
[quote]Der Candy wrote:
What do your actual workouts look like?
As in, how many overall sets do you guys actually do per workout?
I have seen the articles and it just seems like there is a hell of a lot of sets there. How long do these workouts usually take you?[/quote]
This varies from person to person. Some will use more sets for ME day while others will use less.
Depending on what is my ME exercise, I can take 60-75 minutes for my workouts.
My workouts are 45 minutes tops.
ME Upper:
A. ME Bench Variation, 5-6 sets
B1. Horizontal Pull (4x10)
B2. Horizontal Push (3x8)
C. Rear Delt Exercise
ME Lower:
A. ME Deadlift or Squat, 5-6 sets
B. Unilateral (3x8)
C. Hip Extension (3x8)
RE Upper:
A. Bench
B1. Vertical Pull (4x8-12)
B2. Vertical Push (3x10)
C1. Biceps (3x8)
C2. Triceps (3x5)
I spend 15-20 minutes on the ME lifts, and obviously the RE bench only takes 5 minutes. Doing the rest in supersets makes everything quicker. I also don’t bother with ab work, and I get enough grip training between deadlifts and dumbbell rows.
Exercise
Sets x Reps
Weight
Rest
Day 1 ME Upper Body (Date: )
A1 BB Bench
Work to 3-5
90s
B1 DB floor press
2 x 15-20
180-240s
C1 T-Bar Rows
3-4 x 8-12
60s
C2 Seated DB power cleans
3-4 x 8-12
60s
D1 BB Shrugs
3-4 x 8-15
60s
D2 Incline Curls
3-4 x 8-15
60s
Day2 DE Legs (Date: )
A1 Vert Jump
5-8 x 1-3
90s
B1 Bulgarian Squat w/ add ROM
2-3 x 8-10
90s
C1 BB Good Morning
2 x 8-12
90s
D1 Cable Crunch
4 x 10-15
90s
Day 4 Repetition upper Body (Date: )
A1 BB Push Up
3 x max
60s
B1 Lat Pulldown
3-4 x 8-12
6s
B2 Face Pulls
3-4 x 8-12
60s
C1 DB Military Press
4 x 8-12
90s
D1 DB Shrugs
3 x 8-10
60s
D2 BB Curls
3 x 8-10
60s
E1 db farmer walks
2-3 x 2-3
90s
Day 5 ME Legs (Date: )
A1 Box Squats
Work to 3-5
90s
B1 Step Ups
3 x 6-12
90s
C1 GH Raises
3 x 6-10
90s
D1 Sprinter Sit ups
2-3 x 10-20
60-120s
D2 V-Ups
2-3 x 10-20
60-120s
D3 Toe Touches
2-3 x 10-20
60-120s
D4 Hip Thrusts
2-3 x 10-20
60-120s
Mine usually take 45-60min
I git me bench up 15 lbs from last week, it’s still relatively low (140x3) but, I’m finally seeing progress again.
Damn, I’m gonna have to start using straps for my last set of deadlifts. 355 was slipping out of my hands. We did get a wrist roller machine though, which seems like it might help.
Do you guys all do the supersets for the supplementary exercises?
[quote]brunottfn wrote:
are there any non skinny bastards doing this routine,if so hoe have youre results been?[/quote]
I have some fat to lose. I actually did the first WSFSB for a few months, then determined I wanted to lose some fat. So what I did was kept the ME movements and worked up to a heavy single triple, or even 5 reps. Then all of my assistance work, I tried to do compound movements supersetted. So after a heavy set of benchs for my ME movement, I would do 3 or 4 sets of pullups supersetted with 3 or 4 sets of pushups, etc. It worked VERY well for stripping the fat off. I also found my strength continued to increase, or at least stay the same by leaving in the ME work. Just experiment and see what works for you.
[quote]Reef wrote:
Do you guys all do the supersets for the supplementary exercises?[/quote]
I always superset vertical/horizontal push and pull. It just makes sense.
I brought a strap with me today for DB rows, ended up rowing 95’s for 4x10 (10 lbs more than usual), and I actually felt it in my back. I didn’t realize how much my grip was holding me back even with rowing, let alone deadlifts.
I had to postpone my ME leg day till yesterday and today I tried to do my regular ME upper body day but, I lost 1 rep on the weight I did for 3 last week. I’m wondering if this was CNS fatigue.
It’s entirely possible. I do ME days back to back, but I do upper first. Combined with Power Drive this doesn’t seem to be a problem.
I started doing ME chins on what used to be RE day. I didn’t feel like I was getting anything out of benching for reps. I’ve basically bastardized this program, but it’s working for me. =) I did a chin with 50 lbs, body weight at the time was 218. That’s up from 45 at 216 last week.
Just a quick question:
What kind of set/rep ranges and approximate % of your RM would you use for Speed work?
Thanks in advance
As far as I know, the closest thing to speed work in WSFSB is jump training. Personally, I don’t know anything about that.
Today I deadlifted 315x5 and it flew, except for the last rep when I had to reset my grip. Two weeks ago it was 315x3 and every rep was hard. Steady progress on this program.
This is a really good thread, so I wanted to bring it back up since people ask about Joe DeFranco’s “Westside for Skinny Bastards” program all the time.
Although I haven’t used the template since last fall, I went back to it about five weeks ago (after four months of conditioning and fat-loss programs). I’m currently using the Strength and Speed template from WS4SB3.
I talked about it here:
I’ve used the WS4SB template at different times during the year for the last three years, and it always works to help me gain some strength and size.
The goal this time is to also keep up my conditioning and current level of leanness.
Hopefully, people will read this thread and continue posting questions here.
hello,
I am 16 years old and playing basketball and trained on the weight room for about 6 months. I want to start WS4SB. I have 2 main goals: to gain weight and to become an overall better athlete.
this is my program, what do you think about the excersices I chose?
Monday: max-effort upper body
another questions:
Thanks a lot!