I feel that the westside template is just a base that each individual should mold for his or her needs. Our weekly thread to discuss a specific program or training routine. If you have experience or results from this weeks program, wed. It has some modification in it for things i like, but its still pretty much his. Sample defrancos ws4sb washedup meatheads template. I dont like turning people into robots by having them aimlessly follow a set program. Westside barbell is an invitation only training facilityliving laboratory pushing the boundaries of athletic performance under the guidance of louie simmons. Sep 29, 2008 experience has shown me that skinny bastards do not respond well to having a barbell on their back two times per week.
The program is geared for general strength enthusiasts, from high school students to working professionals. Questions or advice not related to todays topic should be directed towards the stickied daily thread. Pick two sessions where you work up to a 610 rep max on a compound barbell movement immediately after your main work. Westside for skinny bastards a modified lifting program. He is westside barbell certified, precision nutrition certified, and is an ipapowerlifting world record holder. Metabolic meals is revolutionizing the health food industry by taking the stress out of meal planning and preparation. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs all in the same spreadsheet. Or till i see no more growth or increases in strength. The similarities of the westside conjugate system to the one devised by the soviets at the dynamo club are obvious. To be honest, though, i had no idea it would become as popular as it has. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. Westside for skinny bastards, part iii official website of.
Crossfit high intensity circuit workouts, constant variation general bodybuilding balanced, bodypart splits, high volume days targeting hypertrophy westside barbell for skinny bastards strength days offset with dynamicrepetition days wendler 531 powerlifting focus on strength lifts as primary lifts layne nortons phat. Westside for skinny bastards, part ii by joe defranco this article originally appeared on. Its also the basis for the popular westside for skinny bastards on joe defrancos site. Louie researched into the russian strength training methods and found the conjugate system. Its been said that if you dont train at wsb, then you cant say you. I did westside for skinny bastards iii a few years and made tremendous gains in size and strength, however, when i started grappling, i couldnt maintain the template and cut it down to 2 days per week.
Westside for skinny bastards a modified lifting westside barbell book of methods pdf download. Applications for athletes eric cressey, ma candidate, cscs assistant editor, rugged magazine slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Chris mason suggests ways for crossfitters to incorporate the method into a crossfit program. Mar 18, 2015 joe defranco of defrancos training is a leader in the no bullshit type strength and conditioning that has gained popularity over the past several years. Westside or westside for skinny bastards powerlifting.
Sep 29, 2008 westside for skinny bastards a modified lifting program for hardgainers. I wanted to get my fiance started on a new workout routine, and i settled on westside for skinny bastards. Sign up for our email and be the first who know our special offers. Swolefit is a combination of workout philosophies from. Ended up working up from a 300lb bench to a 325 during college. Jordan is a strength training and nutritional consultant based out of boston massachusetts. Dave tate continues to be westside s most well known and outspoken disciple, although he now operates his own training facility. Involved in strength training for over 27 years, he is also a strength coach for numerous american football teams. When i first heard of louie i was working as a college strength coach and competing in drug tested competitions. Apr 18, 2020 this is a collection of templates for the tactical barbell program.
Apr 18, 2020 westside for skinny bastards is not a powerlifting program. He called this system westside for skinny bastards. By delivering fresh, nutritional, highquality entrees directly to their doors, were helping customers improve their health, fat loss and performance more conveniently and more effectively. Im reading about the max effortdynamic effortrepetition effort programming from westside barbell. Ive heard it 435 different times and it never gets old. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club.
Westside for skinny bastards is not a powerlifting program. Its athletes have set more than 140 world powerlifting records. The program that follows is from his ws4sb westside for skinny bastards series. Experience has shown me that skinny bastards do not respond well to having a barbell on their back two times per week. Its a modification of joe defrancos westside for skinny bastards washedup meatheads. May 30, 2017 westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. The variety thats built into this program brings up many debates and questions.
Choosing from 5 popular beginner lifting programs routine. The westside barbell method, also known as the conjugate method, was developed by louie simmons. Westside barbell system presentation weight training. Those of you not familiar with joe defranco, youve been missing out. It is a three day layout and this template is designed for athletes.
Notice that i provide lots of variety for your exercise selection and rep schemes. Also, most skinny bastards have a hard enough time box squatting with a controlled tempo, so why on earth would i try to have them perform the lift quickly. Westside for skinny bastards, part iii official website. This is a 4dayweek program that has you alternating upper and lower body exercises.
It seems to be recommended for powerlifters and football players alike. I still receive dozens of emails and phone calls every day regarding this program. This is the workout ive been doing the past couple of months. Westside for skinny bastards a modified lifting program for. Sample defrancos ws4sb washedup meatheads template modified. Plus, every percentage is based off of a competition max. Westside for skinny bastards a modified lifting program for hardgainers this article originally appeared on im a gym scientist. Westside for skinny bastards ws4sb is a famous novice strength program known for getting great results. Because not only is it an incredible program, but theres a ton of room in it for variety. Through my extensive research and experience, ive found that this system produces the best results. Westside for skinny bastards byjoedefranco free download as pdf file. Westside barbell club westside barbell club is directed by louie simmons.
I would have liked it much more if louie would have taken the time to rewrite this information to that it flowed as a cohesive unit. This program will make your clothes fit tighter, draw attention from really hot girls and become freaky strong. Crossfit high intensity circuit workouts, constant variation general bodybuilding balanced, bodypart splits, high volume days targeting hypertrophy westside barbell for skinny bastards strength. Westside principles positively impacted me in a major way, today i share my stories and experiences in applying the philosophy. Im not the biggest fan of the name, but westside for skinny bastards by joe defranco is the real deal. I read my first article about louie simmons and westside barbell in the mid 80s. I found the amount of freedom the original template gives somewhat daunting, but i eventually settled on this version. The original westside for skinny bastards was the most popular article ive ever written.
Exercises can include various forms of the box squat, rack pull, deficit deadlift, and good morning, performed at a rep max. He was presenting facts in training that were profound and effective. Joes third and final installment of westside for skinny bastards is awesome and you should check it out. Its simply too taxing on their bodies and they cant recover. Westside barbell in columbus, ohio is the only gym in the world to have two powerlifters with over 2700 pound totals, five over 2800 pounds, and one who has the biggest total of all time at 3005 lbs. However my strength and size have gone up considerably with it. Behind its success is the westside barbell method, the brainchild of founder louie simmons. Westside barbell squat and deadlift manual louie simmons on. Joe defranco of defrancos training is a leader in the no bullshit type strength and conditioning that has gained popularity over the past several years.
At least 75% of the hundreds of emails i receive on. Nov 28, 2018 westside barbell program spreadsheet is templates for spreadsheet and letters templates. Its a little more complicated than your average cookie cutter spreadsheet, so please read the full details on westside for skinny bastards. Tactical barbell is essential reading for anyone that needs operational strength e. I believe it is an immutable fact that an increase in absolute strength for any crossfitter would make him or her a better crossfitter assuming said strength is not accompanied by a big increase in total body. Best 4 day workout split program spreadsheets routine. There doesnt seem to be much back work on the program, i can see dumbell or barbell rows on max effort days for upper body, but is that enough. Its a modification of joe defrancos westside for skinny bastards washedup meatheads template. Westside for skinny bastards program templates ws4sb.
Not a magical number that happened in the gym that no one actually saw you do. Believing in the system he introduced the techniques to his club. On this day, you will perform an exercise similar to the squat or deadlift, up to a rep max. The best resource is his book of methods which you can. Ran it direct in college part 1 and then stole much of it for future training, along with stealing from westside proper. Some of the days are pretty intense, especially the upper body repitiotion day. The conjugate system is a cornerstone of westside barbell training.
Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Do you looking for other post about westside barbell book of methods pdf, westside barbell certification, westside barbell club trainingsplan, westside barbell club workout, westside barbell. Its basically the westside skinny bastards routine. I ripped most of this straight out of joe defrancos westside for skinny bastards. Jan 05, 2014 this is a workout sample of my routine.
Conjugate crossfit by chris mason crossfit journal. Simmons is a prolific writer and has written numerous articles, available free online, about the details of his system. He is westside barbell certified, precision nutrition certified, and is an. The standard template there is a great story from dave about how the standard template originated. Inspired by the programs of the famous westside barbell, ws4sb is modified for new lifters. Westside barbell program spreadsheet spreadsheet collections. Using the westside principles, i went from a 475 deadlift to a 540 in about 9 months, and a 365 squat to a 425 in the same time. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting. Below youll find my basic training template for this program. As soon as i read it i knew louie knew what he was talking about. The classic conjugate template calls for 4 training days per week. Westside for skinny bastards ws4sb the westside template is by joe defranco and can be found here. Jan 03, 2017 the westside barbell program should be looked at more as a set of training principles than a single workout program, a perspective that allows for considerable flexibility in program design.
Tactical barbell program spreadsheets 6 routines 2020. Westside for skinny bastards a modified lifting program for hardgainers. If you are not as experienced i would definately reccomend more of a westside for skinny bastards workout. Mar 16, 2010 westside for deployed skinny bastards. The westside barbell cluban invitationonly gym in columbus, ohis known as the strongest gym on the planet. Ive developed a routine taken from both sources and have devised a plan to maximize strength, size, and fat loss. Westside barbell template working with the standard template by jim wendler for.
So, without further ado, i present to you, westside for skinny bastards iii. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. The wide variety of special exercises will perfect form. Westside for skinny bastards, part iii strength militia. This plan takes all the main concepts of the two aforementioned programs while still accommodating for all you fat bastards out there looking to change your body composition for. Choose the exercises and rep schemes you feel work the best for your.
291 228 437 956 1531 1084 1452 808 59 1339 196 977 1602 1197 328 1198 870 779 1483 1018 1218 596 594 313 343 999 124 38 276 748 166 21 1340 1249 632 443 887 18 1244 1379 963 187