I dont like turning people into robots by having them aimlessly follow a set program. Joes third and final installment of westside for skinny bastards is awesome and you should check it out. By joe defranco this article originally appeared on. Choose the exercises and rep schemes you feel work the best for your. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco im a gym scientist.
A little more locker room talk, a lot less powder puff, skinny bastard does for the guys what skinny bitch did for us girls. There are countless ways to write a program that will yield results, but the name of. Westside for skinny bastards a modified lifting program for hardgainers. Joe defrancos ws4sb on the other hand is inspired by the original westside template but aims to tweak it for field sport athletes by reducing the volume a little. It has some modification in it for things i like, but its still pretty much his.
Westside for skinny bastards a modified lifting program for. Would you be so nice to give feedback when the program is uploaded. Ive been following the same template with tweeks here and there for about 3 years. Notice that i provide lots of variety for your exercise selection and rep schemes. 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.
Three weeks of 3 rep maxes, 3 weeks of 2 rep maxes, 3 weeks of 1 rep maxes. Westside for skinny bastards stronger 247 stronger. Westside for skinny bastards, part ii by joe defranco this article originally appeared on. Mar 16, 2010 westside for deployed skinny bastards. The program below youll find my basic training template for this program. Sample defrancos ws4sb washedup meatheads template. However my strength and size have gone up considerably with it. He was also able to maintain his newfound muscle throughout the season. Download westside for skinny bastardsbyjoedefranco. Westside for skinny bastards there are three main articles written by joe defranco on ws4sb. Strong bastard 911 bigger stronger leaner forums t. Westsideforskinnybastardsbyjoedefranco free download as pdf file.
Westside for skinny bastards a modified lifting program. The original westside for skinny bastards was the most popular article ive ever written. This is the workout ive been doing the past couple of months. 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. Westside for skinny bastards program templates ws4sb lift vault. Im interested in when this comes out, because i am in serious need of some changes with my program. Ws4sb3 will now provide you with a 4day strength training template. There are three main articles written by joe defranco on ws4sb. Westside barbell program spreadsheet spreadsheet collections.
He called this system westside for skinny bastards. So this tool was designed for free download documents from the internet. Joe defranco propose donc une adaptation du westside sous le doux nom du westside for skinny bastard. Westside for skinny bastards, part iii official website. Apr 18, 2020 westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes.
My original skinny bastard template consisted of three strength training days with an optional fourth day. He holds the record for career wins at his high school and was undefeated 310 in the county and region this year. Mar 11, 2020 joe defranco westside skinny bastards 3 pdf skinny bastards 2. Joe defrancos westside for skinny bastards part iii. Any brahs on here that are members of the defranco insider. When i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. As such, it only incorporates 1 lower body day a week, as the athlete in question will need extra lower body recovery for hisher sport specific practice on the field or court. Westside for skinny bastards, part ii official website of. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb program. Strongman and westside training download as text file.
Westside for skinny bastards ws4sb the westside template is by joe defranco and can be found here. I still receive dozens of emails and phone calls every day regarding this program. Because not only is it an incredible program, but theres a ton of room in it for variety. Eating well shouldnt be a girlie thingand the bitches will whip any man into shape with their straighttalk, sound guidance, and locker room language. 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 conjugate method template. Posterior chain development is a must for athletes across all sports and the kettlebell swing is great for building up your glutes, low back and hamstrings. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. Its why the system includes two types of workouts per week, a lowvolume day called max effort where the intensity is 100 percent as we get to the biggest weight possible, and a highervolume day called dynamic effort where we lift faster at 7585 percent of the onerep max. I ripped most of this straight out of joe defrancos westside for skinny bastards. 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.
Sep 29, 2008 this year, during the second week of december, he hired me to prepare him for his nfl pro day. Its a modification of joe defrancos westside for skinny bastards washedup meatheads template. By that i mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. My lab is the weight room and my lab rats are my athletes. In starting westside, i was on a hunt for an excel template of some sort, or heck, even just an easytoread log of someones that i could pinch as a sample template. Im sure youve all heard of the monsters at the westside barbell club in ohio. Joe defranco westside skinny bastards 3 pdf skinny bastards 2. Strong bastard 911 sb911 phase 3 power going into the last phase of the strong bastard 911 program. They are all worth a read but part 3 probably has the most bang for your buck. Westside for skinny bastards is not a powerlifting program. Those of you not familiar with joe defranco, youve been missing out. I made this template based on what the website reccomends.
Built like a badass is not westside for skinny bastards. Many of these lab rats are doing the program youre about to read. His gym has been named one of americas 10 best gyms by mens health magazine and one of the top 5 most innovative gyms in the usa by. Some of the days are pretty intense, especially the upper body repitiotion day. Excel westside for skinny bastards template bodybuilding. Westside for skinny bastards, part iii strength militia. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. Nick gained 12 pounds this offseason on this modified westside program. Jul 15, 2016 strong bastard 911 sb911 phase 3 power going into the last phase of the strong bastard 911 program. Dec 16, 2014 joe defranco is the founder and owner of the worldfamous defrancos gym now located at the onnit academy in austin, tx. Im m 23 188cm 91kg body fat is probably around 16% ive always been a pretty active person, always played sport, im on my feet all day at my job and i had been going to the gym for a few months before this lockdown started and was starting to show muscle gain. Feb 15, 2015 any brahs on here that are members of the defranco insider.
Ive developed a routine taken from both sources and have devised a plan to maximize strength, size, and fat loss. There isnt anything too fancy or clever about this program. Description download westsideforskinnybastardsbyjoedefranco free in pdf format. Although a 3day template is sufficient for building size and strength, i quickly realized that most people want to train more. As satisfying as it was to recently hit a 350 bench at under 200 pounds, my goals and interests have changed over time. I really like joe defranco so i thought id give ws4sb3 a try. Westside for skinny bastards, part iii official website of joe. He weighed 246 pounds at a height of 66 after less than three months on the skinny bastard strength and speed program, he ran an official 4. Westside for skinny bastards is intended for athletes. Westside for skinny bastards a modified lifting program for hardgainers this article originally appeared on im a gym scientist. This is what my template has looked like for quite some time. Download westside strongman program free picturemaster. Westside for skinny bastards program templates ws4sb. O ne of the best exercises for developing the posterior chain is the kettlebell swing.
This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. In the sb911 main manual you will discover the science behind the training model that forms the foundation of the sb911 program. About us we believe everything in the internet must be free. It is a three day layout and this template is designed for athletes.
Westside for skinny bastards, part iii official website of. The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training. So, without further ado, i present to you, westside for skinny bastards iii the final chapter. Its basically the westside skinny bastards routine. The one on this website is the original version he wrote years ago the one on his site is the newest incarnation does call for four. In skinny bastard, theyll explain why the macho meat and potatoes diet is total crap, why having a gut is uncool and a turnoff, and how to get buff on the right foods. Ive heard that joe defranco is creating a westside for skinny bastards 4, named strong bastard 911. There are countless ways to write a program that will yield. This program will make your clothes fit tighter, draw attention from really hot girls and become freaky strong. The variety thats built into this program brings up many debates and questions. This year, during the second week of december, he hired me to prepare him for his nfl pro day. Heres whyand howthis system of training evolved it all started in 2004 when we published the original westside for skinny bastards articleprogram. Skinny bastard, from the authors of skinny bitch is a weight loss howto book.
If youre looking for a skinny bitch without all the ribbons and bows pick up a copy of rory freedman and kim barnouins latest, skinny bastard. Find out how the newly designed sb911 protocol is different than all previous westside for skinny bastard programs and why is has been so effective for so many athletes and lifters trying to get bigger and stronger. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb. The problem with incorporating this exercise into your programming, is that most people butcher the kettlebell. The program that follows is from his ws4sb westside for skinny bastards series. The original westside for skinny bastards was the most popular. Interested in packing on muscle mass and having the strength to back it up. So, without further ado, i present to you, westside for skinny bastards iii the final chapter a new 4dayaweek. Yes, i know, it defeats the purpose of westside which is meant to be a personalised type of program focusing on your own weaknesses, but i dont mean an onrails kind of template, more something that is a good.
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. This was day 1, where i worked up to 3 reps with 103. Jan 05, 2014 this is a workout sample of my routine. Yes, i know, it defeats the purpose of westside which is meant to be a personalised type of program focusing on your own weaknesses, but i dont mean an onrails kind of template, more. The program is a super detailed, easy to follow plan all laid out for you, just. Westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. Westside for skinny bastards starting strength wikia fandom. Westside for skinny bastards, part ii official website.
I like how its a program for an athlete instead of a bodybuilding program. Mar 21, 2011 in starting westside, i was on a hunt for an excel template of some sort, or heck, even just an easytoread log of someones that i could pinch as a sample template. 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. To be honest, though, i had no idea it would become as popular as it has. Below youll find my basic training template for this program. The builtlikeabadass program is basically the same as the washed up meatheads program found in wsfsb3, except the vanity day is gone, the max effort exercises are replaced with rep outs at a given % similar to 531, a planned deload is included, and each day is finished with a finisher.
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