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Westside For Skinny Bastards - Exercises selection/rotation

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Jock
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2009/07/31 14:55:40 (permalink)
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Westside For Skinny Bastards - Exercises selection/rotation

Hi,
 
I have been doing Westside for Skinny Bastards Part I for about 3 weeks now.
 
Monday's Max Effort lift (ME) has been Bench Press and Wednesdays (ME) has been squats.
 
My bench is starting to stall at 90kg (3 reps) but my squat is still strong and going up at 140kg (3 reps but could probably have got 4-5).
 
I'm going to change Monday's ME lift to floor presses but I'm a bit confused as to what to change Wednesday's ME lift - shall I keep it as it is until I stall? change to a partial lift (eg Box Squats) or change to a different exercise altogether (eg Trap Bar/Thick Deadlifts)
 
Cheers,
Jock
 
 

"Once you learn to quit, it becomes a habit"


Vince Lombardi
#1

17 Replies Related Threads

    dempsey
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/01 15:46:32 (permalink)
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    Is that routine still on T-Nation?

    What does it suggest you do......
    #2
    Jock
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/01 19:26:40 (permalink)
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    This is quoted from Joey De Franco from his explanation of the program. 
      
    "I recommend rotating your max-effort exercise every two to three weeks to prevent your nervous system from getting burned out. Whether you shoot for a 3-rep max or a 5-rep max, the goal is to break your previous record every week!" 
     
    The point is my bench is stalling but my squat is going up - what should I do?
     
    Cheers!
     
     
    post edited by Jock - 2009/08/01 19:55:13

    "Once you learn to quit, it becomes a habit"


    Vince Lombardi
    #3
    Jock
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/03 12:14:26 (permalink)
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    help....anyone???

    "Once you learn to quit, it becomes a habit"


    Vince Lombardi
    #4
    Dave284
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/03 12:36:29 (permalink)
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    Jock

    help....anyone???


    The answers are all on Defranco's website, a lot of them in the Q and A. Dont change the movement if you are improving, so keep the squat and change the bench.
     
    Personally Id probably close grip for 2-3 weeks and then floor press.
    #5
    canidrinkwinny
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/03 12:39:18 (permalink)
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    3/5 reps it's for powerlifters, what did you expect of a 2 days trainning by week and only bench and squat ???
    #6
    Dave284
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/03 12:44:26 (permalink)
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    canidrinkwinny

    3/5 reps it's for powerlifters, what did you expect of a 2 days trainning by week and only bench and squat ???


    Good one.
    #7
    Jazz
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/03 20:31:35 (permalink)
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    I think you should change the exercise regardless of whether you stall or not since that is the routine. 

    I believe you change the max effort and repetition exercises every 2-3 weeks and the other exercises every 4-6 weeks.

    http://www.muscletalk.co.uk/tm.aspx?m=1028721&high=westside

    That's what I was told in the above thread....


    #8
    canidrinkwinny
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/03 22:10:01 (permalink)
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    that s always makes me laugh, why the hell you want all  to copy trainings of pros IFBB, who weighs over 300 lbs, trains since many and many years, takes the same amount of test, hgh, igf1.... in one month than me in one year ????
    post edited by canidrinkwinny - 2009/08/03 22:14:42
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    Dave284
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/03 22:49:06 (permalink)
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    Personally I wouldnt change if I was making progress.
    #10
    Jazz
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/04 00:14:20 (permalink)
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    canidrinkwinny

    that s always makes me laugh, why the hell you want all  to copy trainings of pros IFBB, who weighs over 300 lbs, trains since many and many years, takes the same amount of test, hgh, igf1.... in one month than me in one year ????


    We're not.  This is not a pro bodybuilding routine but a routine designed for athletes or those wishing to add lean mass.
    Are you confusing Defranco with Weider ?
    #11
    canidrinkwinny
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/04 00:53:32 (permalink)
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    Jazz

    canidrinkwinny

    that s always makes me laugh, why the hell you want all  to copy trainings of pros IFBB, who weighs over 300 lbs, trains since many and many years, takes the same amount of test, hgh, igf1.... in one month than me in one year ????


    We're not.  This is not a pro bodybuilding routine but a routine designed for athletes or those wishing to add lean mass.
    Are you confusing Defranco with Weider ?


    Defranco


    I don t know your defranco, again an another author of fitness magazines and ebooks I suppose who sells thousand of books without putting one feet in a gymnase.
    #12
    Jock
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/04 09:19:34 (permalink)
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    Thanks for the advice

    De Francos is a modified version of Westide - hardly a 'pro' training program.

    I'm a rugby player wanted a routine that will help me gain size and strength - it's worked for me so far.........

    "Once you learn to quit, it becomes a habit"


    Vince Lombardi
    #13
    canidrinkwinny
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/04 13:48:48 (permalink)
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    canidrinkwinny

    Jazz

    canidrinkwinny

    that s always makes me laugh, why the hell you want all  to copy trainings of pros IFBB, who weighs over 300 lbs, trains since many and many years, takes the same amount of test, hgh, igf1.... in one month than me in one year ????


    We're not.  This is not a pro bodybuilding routine but a routine designed for athletes or those wishing to add lean mass.
    Are you confusing Defranco with Weider ?


    Defranco


    I don t know your defranco, again an another author of fitness magazines and ebooks I suppose who sells thousand of books without putting one feet in a gymnase.


    just teasing you lol, I know defranco s methods are popular and hype in this moment, its a mate from an another BB forum who interviewed him on youtube. I like his mind state of "no pain no gain" rules and basics movements that s the key, but his method is applied for strenght athletes, personnaly I dont care to jump higher or to sprint faster.
    #14
    paz
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/06 14:06:09 (permalink)
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    list out your exercises choices if poss

    if your bench is failing wheres your sticking point and what are you doing on the speed(dynamic) day?

    WSFSB is a great routine btw
    #15
    No.13
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/06 23:16:02 (permalink)
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    Jock, I've carried out WS4SB a few times. I kept my squat as my ME all throughout (partly because I only have minimal facilities too). My bench did stall and I swapped it to 3weeks of close-grip bench, followed by 3weeks 2-board press then back to regular bench. Vwola, managed to progress past my sticky point.
    Remeber your choice of assistance exercises is also important.

    Also, I found progression to be easier if I aimed for 5RM one week, 3RM the next, then back to 5....

    i.e.
    wk1 - 90 x 3
    wk 2 - 87.5 x 5
    wk 3 - 92.5 x 3
    wk 4 - 90 x 5... and so on
    post edited by No.13 - 2009/08/06 23:18:50
    #16
    Jock
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/08 17:54:46 (permalink)
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    Thanks for the input paz and No.13.

    Here is my routine at present;

    Monday (ME Upper)
    Floor Press 12xBar 10x50kg 8x60kg 8x70kg 5x85kg 3x90kg
    Flat Bench DB Press 4x6 40kg
    DB Rows 4x12 27.5kg
    Face Pulls 3x12
    Russian Twists 4x10 15kg

    Wednesday (ME Lower)
    Box Squats
    12XBar 10x50kg 10x60kg 8x80kg 8x100kg 5x140kg 3x150kg
    Lunges 4x6 25kg
    SLDLs 4x6 120kg
    Timed Holds 30secs x3 (40kg DBs)

    Friday (DE)
    Dips
    3x12
    DB Extensions 4x8
    Lat Pulls 4x10 63kg
    DB Lateral Raises  3x10
    Hammer Curls 3x8

    As you can see I have switched up the ME exercises.
    My sticking point with the bench was about halfway so I hope the floor press will help me here.

    Also I have decided to cut down a little as I have been bulking for around 3 months and am now up to 15st but with a bodyfat around 27-28%.

    My diet is around 2,500cals a day.

    My split is below;

    Protein 318g
    Carbs 190g
    Fat 56g

    Cardio is at low intensity (160bpm) 5x a week.

    Let me know your thoughts cheers,
    Jock

    "Once you learn to quit, it becomes a habit"


    Vince Lombardi
    #17
    iaink
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    Re:Westside For Skinny Bastards - Exercises selection/rotation 2009/08/08 18:10:59 (permalink)
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    Dave284

    canidrinkwinny

    3/5 reps it's for powerlifters, what did you expect of a 2 days trainning by week and only bench and squat ???


    Good one.


    lol
     
    Seems okay Jock. Although it's not a DE session you are doin rather RE :). Plus on that session I'd mix in some light lowerbody work too;
     
    eg
    Dips
    Lat pulls
    Pullthroughs
    Abbs Arms.

    Stonehenge
     
    Where the banshees live and they do live well
    #18
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