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Westside for Skinny Bastards15610

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WS4SB: clickable text

So to make sure i got this all right to start tomorrow i have some questions.

I am supposed to run it like this right?


Monday: Upper Body Max Effort
A. Regular Bench Press: 3-5RM
B. BB Row: 4 X 5-10
C. Incline DB Press: 3-4 X 6-10
D. Face pulls: 2-3 X 12-15
E. Weighted Abdominal work: 3-4 X 8-15

Wednesday: Lower Body Max Effort
A. Conventional deadlift: 3-5RM
B. Squat Variant: 3 X 8
C. Weighted Hypers: 3 X 8
D. Ghetto GHRs: 2 X 8

Friday: Upper Body Repetition Effort
A. Barbell bench press: rep effort
B. Pulldown: 4 X 8-12
C. Dumbell Shoulders press: 3 X 10-15
D. Skullcrushers: 3-4 X 5-10
E. Bar Curl: 3 X 8-10
F. Abdominal circuit training

Monday: Lower Body Max Effort
A. Squat: 3-5RM
B. Stiff legged deadlift: 3 X 8
C. Weighted Hypers: 3 X 8
D. Ghetto GHRs: 2 X 8

I will run it like this over 9 days cycles:

First Cycle:
Monday, October 9th: Max Effort Upper Body
Wednesday, October 11th: Max Effort Deadlifts
Friday, October 13th:Repetition Effort Upper Body
Monday, October 16th: Max Effort Squats


Second Cycle:
Wednesday, October 18th: Max Effort Upper Body
Friday, October 20th: Max Effort Deadlifts
Monday, October 23th: Repetition Effort Upper Body
Wednesday, October 25th: Max Effort Squats

and so on.


Is this how i work up to an 3 RM ? is there just one set of 3 RM? on the max effort lifts.


Warm Up:
30 kg x 10
50 kg x 8
60 kg x 7
70 kg x 5
80 kg x 5 - then i try to set an PR if i feel that i can do)

Workset:
83 kg x 3 - PR (Do i then try one heavier set, or do it next time)

Did not really understand how the repitition lift was supposed to be done, its says: Work up to 3 sets of max reps, rest 60 seconds between sets.


Also just to make sure i understood the conjugate periodization right, lets say i do bench press for 3 weeks, setting PRs after PRs, but one week i fail, do i then change over to like, Dumbell Press for some weeks setting new PRs there, then goes back to Bench Press and sets an new PR on the bench again, and so on switching when i fail.

Also my gym just has flat barbell bench, could i use dumbbell bench press as an Max effort lift? so i can switch between them?
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frui2 private msg quote post Address this user
I know its a lot of questions, but would really hear from you guys
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The Dark
Knight
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I wouldn't space it out that far. It's set up to be 4 days out of 7 for a reason. With 3RM sets, I would go by how I feel. If you hit 365 on your squats for 3 and it's not a challenge, add 5-10% and go for 3 more. Keep increasing until you feel like your tank is empty. The rep max work is with 50-60% of your 1 RM, as many reps as you can do. If your max BP is 300, you'll do a coupe of warm-ups at, say, 95x5 and 135x5, then 3 sets of AMRAP with 150-180. Switch max effort movements every 3 weeks. This updated article may help: https://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html -3X
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Quote:
Originally Posted by eknight
I wouldn't space it out that far. It's set up to be 4 days out of 7 for a reason. With 3RM sets, I would go by how I feel. If you hit 365 on your squats for 3 and it's not a challenge, add 5-10% and go for 3 more. Keep increasing until you feel like your tank is empty. The rep max work is with 50-60% of your 1 RM, as many reps as you can do. If your max BP is 300, you'll do a coupe of warm-ups at, say, 95x5 and 135x5, then 3 sets of AMRAP with 150-180. Switch max effort movements every 3 weeks. This updated article may help: https://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html -3X


Thanks, been looking at the old WS4SB, the one that are just 3 days a week, because I'm really short on time, and i can only get 3 times a week, sometimes i might get to go 4 times, but mostly 3 times, would it work with just 3 times a week? and some weeks 4 when i can.
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The Dark
Knight
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Honestly, it's one extra hour a week. If you want to run WS, I'd advise finding the time and doing it right. -3X
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Quote:
Originally Posted by eknight
Honestly, it's one extra hour a week. If you want to run WS, I'd advise finding the time and doing it right. -3X


You are right, i really want to make a go for it, so like this then? I'm following the old template, gym lacks so much equipments that are in the newest one, looks like i have understood the principles in this routine?

Monday-ME upper body
Tuesday-ME lower body
Thursday-upper body rep
Friday-ME lower body
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The Dark
Knight
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Tues is a rep lower day. But yes. -3X
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Quote:
Originally Posted by eknight
Tues is a rep lower day. But yes. -3X


Thanks for the help mate.
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frui2 private msg quote post Address this user
Is WS4SB good for size gain?
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TyrannosaurusFlex private msg quote post Address this user
For a natural lifter, if you get stronger, you WILL grow. All strength programs (like WS4SB) will give both strength and size gains.
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frui2 private msg quote post Address this user
Does this look like an okey variant of WS4SB??

clickable text
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frui2 private msg quote post Address this user
So did the first day on WS4SB today, following the viking version, just posting how the first day went, to see if understood the concept right.

Bench: Warmup: 20kgx10, 40kgx10, 50kgx8, 70x5
Workset: 80kg x3, 85kg x 3, and RM 87kg x 3
Barbell row: 4 set of 62kg x 8 reps
Incline DB press: 3 set of 30kg x 8
Facepulls: 3 set of 20kg x 12
Abs: 3 x8
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frui2 private msg quote post Address this user
The template got a little messed up...
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340614 13 13
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