by Joe DeFranco | 04/30/04 This program isn’t just for skinny bastards; you can be a fat bastard and A. Max-Effort Lift – Work up to a max set of reps. M24, 6’2, pounds if that matters. I really like Joe DeFranco so I thought I’d give WS4SB3 a try. I like how it’s a program for an athlete. Joe Defranco’s “Westside For Skinny Bastards – Part III”. I’m thinking of trying this program. I’ve heard a lot of great things about it, and I figured it.

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The problem is, I don’t train powerlifters. Whether you shoot for a 3-rep max or a 5-rep max, the goal is to break your previous record every week! Deadlift Variant RM B. Back to “More Programs”.

Triceps Supplemental Variant X E. Brian also ran an official 4. Use a 5, and maybe even a 6RM! Well I’ll give you a rough guideline of my 2 day split in case westide are interested. About Me Start Here. I’ve heard a lot of great things about it, and I figured it would work well with MMA. Next week, do it again setting another PR.

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Westside for Skinny Bastards

Join here to get access to exclusive content, hidden podcast episodes, giveaways, and more. Nick gained 12 pounds this off-season on this modified Westside program. Originally Posted by Max Effort Deadlifts Monday, Day Simply put, dynamic days just aren’t that productive for weak, skinny bastards! They call me in desperation and in need of a quick fix.


Westside for Skinny Bastards | Starting Strength Wikia | FANDOM powered by Wikia

Repeating the process ad nauseam. Back to the Starting Strength Wiki. Upper back variant X E. Success Stories of Former Skinny Bastards.

Jim went from to pounds in just 13 weeks. Retrieved from ” http: He holds the record for career wins at his high school and was undefeated in the county and region this year. You’ll see some of my favorite grip exercises in the training template.

Also Joe incorporates some higher rep exercises that could be considered ‘hypertrophy work’, which could be an issue if you are on the verge of a new weight class. I’ve also found that, like any other system, you must manipulate it to suit your specific needs. Back to “After Starting Strength”. FridayDay Because most beginner and intermediate lifters are less neurologically efficient, we’ll shoot for a rep max on our max-effort lift in this modified program.

I have used modified versions of this program to get insane gains in the past. Through my extensive research and experience, I’ve found that this system produces the best results. A plant chemical proves to be as effective in shrinking the prostate as prescription drugs, but far safer. Medial Delt or Trap Exercise — Perform 3 sets of reps.

To get started with bastaards click here. Now, if I were to write about all of the different templates I’ve designed for the different sports and skill levels, this would be the War and Peace of training articles! He can perform strict single leg squats holding pound dumbbells. The details of the program can be found here. So in that kind of environment, you will need a spotter for the benching and the squatting.


Max-Effort Lift — Work up to a max set of 5 reps. Check out the link and let me know what you think – any ideas or advice on this would be awesome. Despite its name it is not just for skinny people but rather for anyone who is looking to take power lifting techniques and adapt it to athletic performance. I don’t think anyone wants to sit at the computer for a couple of hours reading a novel. Week after that, you fail. Notice that I provide lots of variety for your exercise selection and rep schemes.

Here’s how to properly get your big weights in place. Well, I am here to help!

Finally, one of the most overlooked aspects in all of training is grip and hand strength. Westside for Skinny Bastards, Part I. Ghetto GHRs 2 X 8. On this modified program you’ll always follow your max effort exercise with a unilateral exercise.

Training one body part per day is outdated, and full-body workouts don’t always cut it. For the weeks where lower body workouts occur twice in 5 days I.