When i wrote the original skinny bastards article, i had a feeling it would generate a great deal of discussion. 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. 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. 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. This program will make your clothes fit tighter, draw attention from really hot girls and become freaky strong. To be honest, though, i had no idea it would become as popular as it has. The program is a super detailed, easy to follow plan all laid out for you, just. Westsideforskinnybastardsbyjoedefranco free download as pdf file. This year, during the second week of december, he hired me to prepare him for his nfl pro day. Westside for skinny bastards a modified lifting program for hardgainers by joe defranco im a gym scientist.
Sep 29, 2008 this year, during the second week of december, he hired me to prepare him for his nfl pro day. O ne of the best exercises for developing the posterior chain is the kettlebell swing. This was day 1, where i worked up to 3 reps with 103. Heres whyand howthis system of training evolved it all started in 2004 when we published the original westside for skinny bastards articleprogram. Interested in packing on muscle mass and having the strength to back it up. Westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. 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. Mar 11, 2020 joe defranco westside skinny bastards 3 pdf skinny bastards 2. This is what my template has looked like for quite some time. Strong bastard 911 sb911 phase 3 power going into the last phase of the strong bastard 911 program.
Ive developed a routine taken from both sources and have devised a plan to maximize strength, size, and fat loss. The original westside for skinny bastards was the most popular. 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. Apr 18, 2020 westside for skinny bastards ws4sb was developed by joe defranco in 2008 as an effective strength training program for beginner athletes. 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. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb program. Its basically the westside skinny bastards routine. Joe defranco propose donc une adaptation du westside sous le doux nom du westside for skinny bastard.
Below youll find two different spreadsheets templates for the program. Westside for skinny bastards a modified lifting program for hardgainers this article originally appeared on im a gym scientist. The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. This is the workout ive been doing the past couple of months. The program that follows is from his ws4sb westside for skinny bastards series. Westside barbell program spreadsheet spreadsheet collections. The problem with incorporating this exercise into your programming, is that most people butcher the kettlebell. Westside for skinny bastards, part ii by joe defranco this article originally appeared on. Those of you not familiar with joe defranco, youve been missing out. He called this system westside for skinny bastards. Built like a badass is not westside for skinny bastards.
Choose the exercises and rep schemes you feel work the best for your. Westside for skinny bastards is not a powerlifting program. In the sb911 main manual you will discover the science behind the training model that forms the foundation of the sb911 program. 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. At least 75% of the hundreds of emails i receive on a weekly basis refer in some way to the ws4sb. Download westside for skinny bastardsbyjoedefranco. Nick gained 12 pounds this offseason on this modified westside program. It has some modification in it for things i like, but its still pretty much his. 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 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. Westside barbell program spreadsheet is templates for spreadsheet and letters templates. Apr 01, 2009 skinny bastard, from the authors of skinny bitch is a weight loss howto book. By joe defranco this article originally appeared on.
I like how its a program for an athlete instead of a bodybuilding program. Ive heard that joe defranco is creating a westside for skinny bastards 4, named strong bastard 911. The westside barbell philosophy challenges popular beliefs about the way we think, how a strength training. Westside for skinny bastards program templates ws4sb lift vault. Jul 15, 2016 strong bastard 911 sb911 phase 3 power going into the last phase of the strong bastard 911 program. Westside for skinny bastards is intended for athletes. Westside for skinny bastards there are three main articles written by joe defranco on ws4sb. 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.
Mar 16, 2010 westside for deployed skinny bastards. About us we believe everything in the internet must be free. There isnt anything too fancy or clever about this program. Some of the days are pretty intense, especially the upper body repitiotion day. They are all worth a read but part 3 probably has the most bang for your buck. Below youll find my basic training template for this program. Ive been following the same template with tweeks here and there for about 3 years.
Westside for skinny bastards, part iii official website. Westside for skinny bastards, part iii official website of joe. Many of these lab rats are doing the program youre about to read. Three weeks of 3 rep maxes, 3 weeks of 2 rep maxes, 3 weeks of 1 rep maxes. 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.
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. Burley hawk the westside method, also known as the conjugate method, is a program that is often times misunderstood in the raw powerlifting realm. I want you to find your answers here, once and for all, so you can spend more time in the gym training and less time on the computer asking questions. A little more locker room talk, a lot less powder puff, skinny bastard does for the guys what skinny bitch did for us girls.
Notice that i provide lots of variety for your exercise selection and rep schemes. Joe defranco westside skinny bastards 3 pdf skinny bastards 2. Its a modification of joe defrancos westside for skinny bastards washedup meatheads template. I dont like turning people into robots by having them aimlessly follow a set program. Strongman and westside training download as text file. It is a three day layout and this template is designed for athletes. 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. Westside for skinny bastards, part iii official website of.
Joe defrancos westside for skinny bastards part iii. Because not only is it an incredible program, but theres a ton of room in it for variety. I still receive dozens of emails and phone calls every day regarding this program. Im sure youve all heard of the monsters at the westside barbell club in ohio.
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. The original westside for skinny bastards was the most popular article ive ever written. Excel westside for skinny bastards template bodybuilding. Westside for skinny bastards, part ii official website. So this tool was designed for free download documents from the internet. Strong bastard 911 bigger stronger leaner forums t nation. As satisfying as it was to recently hit a 350 bench at under 200 pounds, my goals and interests have changed over time. The variety thats built into this program brings up many debates and questions. So, without further ado, i present to you, westside for skinny bastards iii the final chapter.
Description download westsideforskinnybastardsbyjoedefranco free in pdf format. He holds the record for career wins at his high school and was undefeated 310 in the county and region this year. 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. There are countless ways to write a program that will yield. There are countless ways to write a program that will yield results, but the name of. 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. Feb 15, 2015 any brahs on here that are members of the defranco insider.
Westside for skinny bastards program templates ws4sb. 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. However my strength and size have gone up considerably with it. Any brahs on here that are members of the defranco insider. Joes third and final installment of westside for skinny bastards is awesome and you should check it out. So, without further ado, i present to you, westside for skinny bastards iii the final chapter a new 4dayaweek. Ws4sb3 will now provide you with a 4day strength training template. Dec 16, 2014 joe defranco is the founder and owner of the worldfamous defrancos gym now located at the onnit academy in austin, tx. Skinny bastard, from the authors of skinny bitch is a weight loss howto book.
By that i mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. Westside for skinny bastards stronger 247 stronger. 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. Although a 3day template is sufficient for building size and strength, i quickly realized that most people want to train more. Eating well shouldnt be a girlie thingand the bitches will whip any man into shape with their straighttalk, sound guidance, and locker room language. 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. 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. 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 a modified lifting program for hardgainers.
Westside for skinny bastards, part ii official website of. Download westside strongman program free picturemaster. Im interested in when this comes out, because i am in serious need of some changes with my program. I really like joe defranco so i thought id give ws4sb3 a try. Would you be so nice to give feedback when the program is uploaded. The program below youll find my basic training template for this program.
There are three main articles written by joe defranco on ws4sb. I made this template based on what the website reccomends. Strong bastard 911 bigger stronger leaner forums t. Westside for skinny bastards, part iii strength militia. This images was upload at november 28, 2018 upload by viviana k in excel spreadsheet. My original skinny bastard template consisted of three strength training days with an optional fourth day. Most write it off as only working for geared lifters, and instead turn to other types of programming that emphasize volume and simplicity in exercise selection. The programs principles are borrowing from soviet and bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. He was also able to maintain his newfound muscle throughout the season. 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. Westside for skinny bastards ws4sb the westside template is by joe defranco and can be found here. Sample defrancos ws4sb washedup meatheads template. Westside for skinny bastards a modified lifting program.
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