Ill take strength work geared toward allterrain use with a little vanity. To be honest, though, i had no idea it would become as popular as it has. Ive developed a routine taken from both sources and have devised a plan to maximize strength, size, and fat loss. The program is a super detailed, easy to follow plan all laid out for you, just follow along and get bigger and stronger. After a year of answering questions about my original article and making modifications to it in the gym with my athletes, i decided to write part 2. Westside for skinny bastards, part iii official website of joe. Westside for skinny bastards part 3 joe defranco elitefts. To this day, the westside barbell book of methods is one of the most interesting works ive ever read on powerlifting.
It is a three day layout and this template is designed for athletes. Westside for skinny bastards 3 for pro wrestl if this is your first visit, be sure to check out the faq by clicking the link above. Westside for skinny bastards powerlifting forums t nation. Westside for skinny bastards ws4sb the westside template is by joe defranco and can be found here. Joe defranco westside for skinny bastards, part iii the. Mar 16, 2010 the program that follows is from his ws4sb westside for skinny bastards series. Westside for skinny bastards stronger 247 stronger.
Describe your experience and impressions running the program. Westside for skinny bastards part iii final chapter by joe. I still receive dozens of emails and phone calls every day regarding this program. Like i stated in the article, my modified westside program isnt just for skinny bastards. An example he gives in themanual on page 10 of ws4sb iii is a box squat of 315 for 3 reps 95x5. 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, part iii official website. At least 75% of the hundreds of emails i receive on. Westside for skinny bastards, part iii official website of. At least 75% of the hundreds of emails i receive on a weekly basis.
By november of 2019 i was down to 215220 pounds, i had been running 510 miles per week all summer and fall, had a squat of 450, bench of 340, and deadlift of 525ish. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco im a gym scientist. I increased my mileage by 1520% per week through november, december, and january while continuing to lift. Everyone seemed pretty fired up about the modified westside program. So, without further ado, i present to you, westside for skinny bastards iii the final chapter 4day strength training template my original skinny bastard template consisted of three strength training days with an optional fourth day. Choosing a workout program posted in powerlifting, training, videos. Nick gained 12 pounds this offseason on this modified westside program. For example, when augie hoffmann of boston college first started training with me for his nfl pro day, i used my skinny bastard template with him. Below youll find my basic training template for this program. He was also able to maintain his newfound muscle throughout the season. Many of our guys are on the westside for skinny bastards template, and in this article ill explain how we incorporate running into their. The program below youll find my basic training template for this program. Sep 29, 2008 so, without further ado, i present to you, westside for skinny bastards iii the final chapter 4day strength training template my original skinny bastard template consisted of three strength training days with an optional fourth day. Joe defrancos westside for skinny bastards part iii im thinking of trying this program.
Many of these lab rats are doing the program youre about to read. For those who know of it or have tried it did you get good results and what do you think about it. I really like joe defranco so i thought id give ws4sb3 a try. Westside for skinny bastards a modified lifting program for. Westside for skinny bastards 3 released powerlifting watch. Westside for skinny bastards a modified lifting program. 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. Incline barbell bench presswork up to 2 max sets of 3 reps.
Westside for skinny bastards program templates ws4sb. Westside for skinny bastards, part iii new to run a westside program effectively, it helps to have a good understanding of the underlying concepts. Westside barbell, the gym, has produced more multiply world record holders than any other single gym in the history of powerlifting. Just finished roughly 3 and 12 months of ws4sb3, and since there is little information on the program, i thought id share a little of my experience with the program. Sep 17 20 september 17, 20 november 14, 20 by admin. After writing ws4sb ii, a new group of people started emailing and. Westside for skinny bastards program templates ws4sb lift vault. Westside for skinny bastards starting strength wikia fandom. Its a journey of myself and some fellow squad members that delved into this program and made some dramatic gains. Westside for skinny bastards, part iii the final chapter by joe defranco when i wrote the original. This prompted us to upgrade the program and write westside. Westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. In that second installment, i discussed how to incorporate running workouts into the original training template. Westside for skinny bastards, part ii by joe defranco this article originally appeared on.
Below youll find two different spreadsheets templates for the program. Feb 12, 2015 build a big chest without the gym resistance band training duration. Westside for fat bastards by zach rounsaville enhanced. Joe defrancos westside for skinny bastards part iii. Joes third and final installment of westside for skinny bastards is awesome and you should check it out. Notice that i provide lots of variety for your exercise selection and rep schemes. He holds the record for career wins at his high school and was undefeated 310 in the county and region this year. The authors of skinny bitch are taking their vegan approach to men with skinny bastard, a brashtalking book on mens health.
I first started using those protocols for skinny bastards, but then i found other uses for these protocols. The original program was written as 3 day per week. Apr 18, 2020 westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. Defrancos training rules for washedup meatheads strongfirst. Sep 29, 2008 the original westside for skinny bastards was the most popular article ive ever written. Westside for skinny bastards, 3272016, wk5dy1 youtube. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb program. Ive heard a lot of great things about it, and i figured it would work well with mma.
Westside for skinny bastards, part ii official website of. Choose the exercises and rep schemes you feel work the best for your. My original skinny bastard template consisted of three strength training days with an optional fourth day. I received an overwhelming response to my recent article, westside for skinny bastards. Westside for skinny bastards part iii final chapter by joe defranco when i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. Mar 29, 2016 week 5, day 1 of westside of skinny bastards run 1. I dont like turning people into robots by having them aimlessly follow a set program. Because not only is it an incredible program, but theres a ton of room in it for variety. They are all worth a read but part 3 probably has the most bang for your buck. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco this article originally appeared on.
Ws4sb westside for skinny bastards part 3 joe defranco ws4sb iii 1 the final chapter westside for skinny bastards part 3 by joe defranco when i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. So the following links should provide some additional background and context that will make this whole thing make more sense. Elitefts has released joe defrancos westside for skinny bastards part 3 pdf. The westside barbell method, also known as the conjugate method, was developed by louie simmons. He called this system westside for skinny bastards. My lab is the weight room and my lab rats are my athletes. Westside for skinny bastards is not a powerlifting program. Joe defranco westside for skinny bastards 3 pdf by joe defranco 043004 this program isnt just for skinny bastards. Choose the exercises and rep schemes you feel work the best for your body. When i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. The original westside for skinny bastards was the most popular article ive ever written. Ws4sb iii 1 ws4sb westside for skinny bastards part 3 joe defranco.
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