how westside for skinny bastards works? - JP Fitness Forums

BRITISHBULLDOG · 05-24-2005, 06:43 AM

hey guys just a question about this program again,i should think that you change the option of this routine around every so often?but how often should i swap exercises around?

BRITISHBULLDOG · 05-24-2005, 06:44 AM

and could someone please let me know how i do a seated power clean?

Faraz421 · 05-24-2005, 08:10 AM

I'd say to be a judge for your self, but typically, I'd stick to a particular set of excercises for 3 weeks atleast. Especially if you havent been training with westside principles. Because of what max effort lifts require in terms of muscle coordination and such, it may take the first week to work into performing max effort lifts. That way the second and third week can fall in nicely after you've become accostumed to lifting a max load for 3 reps (it just a different stimulus to your muscles which will need time to adjust to inorder to prevent any injury or other mishap). If after the 3 weeks you havent hit a plateau, then go for one more week, and then switch it up, not only to challenge your self but for some motivation/variation.
Best of Luck(im doing WSFSB as well)

RipStone · 05-24-2005, 09:09 AM

I have had great results switching my routine every 3 weeks.

Chris D · 05-24-2005, 11:24 AM

I'm going to be starting WSFSB in a couple of weeks and I suspect it's going to take me at least a couple of weeks to get used to the volume. So I'm planning on taking 2 weeks to get used to it and then going on a 3 week rotation. 3 weeks on and then 1 week off. We'll see how it works.

Chris D.

umass · 05-24-2005, 01:01 PM

This site has reference videos for alot of powerlifting moves
http://www.midwestbarbell.com/videos.htm

BRITISHBULLDOG · 05-25-2005, 03:22 PM

excellent site umass!thanks for you input guys it helped alot keep me updated on your progress,just did my lower body workout which was a killer,i did box squats,romanian deadlifts,barbell step ups and heavy dumbbell holds!It did hurt after but feel good about it!

Faraz421 · 05-26-2005, 05:20 PM

Due to constraints, ive been lifting Tues Wed Thurs, do you think having this workouts follow eachother so closely is going to have any negative effects? or downplay the effects of the program?

I plan on doing tues wed fri split next week, then a real mon wed fri. Its just that my school gym hasnt been open certain days since weve had days off and such. Thanks.

BRITISHBULLDOG · 05-26-2005, 05:56 PM

i wouldnt train 3 days in a row,i like to leave a gap as i need plenty recovery time!i personally wouldnt but rather that then not train!

gettinhuge · 05-26-2005, 06:00 PM

if you train 3 days back to back that is better than not training, what does your split look like and what is your set to rep scheme? Just curious....

RipStone · 05-26-2005, 06:48 PM

Quote:

Originally posted by Faraz421:
Due to constraints, ive been lifting Tues Wed Thurs, do you think having this workouts follow eachother so closely is going to have any negative effects? or downplay the effects of the program?

I plan on doing tues wed fri split next week, then a real mon wed fri. Its just that my school gym hasnt been open certain days since weve had days off and such. Thanks.

It's not ideal, especially with a program like WS4SB where you are doing a lot of compound lifts that hit so many muscle groups each workout. I guess if you only lift 3 days in a row for a week or two its not gonna have a mahor affect, but I wouldnt keep doing that for any longer...could defintley lead to a pleataeu.

bignasty105 · 05-26-2005, 08:55 PM

would this be a good workout plan for an Athlete who is not necessarily looking to gain size and mass but rather strength and speed? If this is not which would be a good routin? IM guessing something with alot of olympic lifts correct?

GqArtguy · 05-26-2005, 09:07 PM

Quote:

Originally posted by bignasty105:
would this be a good workout plan for an Athlete who is not necessarily looking to gain size and mass but rather strength and speed? If this is not which would be a good routin? IM guessing something with alot of olympic lifts correct?

Read everything that has to do with speed and power production at www.higher-faster-sports.com

You dont have to o-lifts, any move that requires explosion and moving relatively moderate weight will do. O-lifts just happen to be a prime example, but speed squats, speed deads, etc. can all work if you lack the coaching in o-lifts.

Faraz421 · 05-27-2005, 01:35 AM

My training log link is in my sig line, you can check out my sets/reps/weights and some foods, I ate wayyyy too much today to finish tracking on fitday. I hope to get a better split in this next week.

bignasty105 · 05-27-2005, 09:11 PM

GQARTGuy: That was a very good site, it gave me good excersies but than when it expained how to set up my own workout program i was a little confused by it. It said to pick one excerseise from each of the programs. Which would give me a total of 3 lower body excersies which does not seem to be as much as it should. Also it never specified what my reps and sets should be maybe i didnt read and understand it correctly. Note: i read best excersies for speed, and vertical jump.

BRITISHBULLDOG · 05-29-2005, 09:22 AM

hey guys i am on my second week and loving westside for skinny bastards!I hope i gain alot of strenght from this as i want strenght more than size by far,i feel like i am weak at the moment,i have been stuck on 125kg on bench for a while now,but my squats are getting much better now currently squating 145kgs!I feel that my numbers are ok for a beginner what are you guys benching and squating?

RipStone · 05-30-2005, 07:59 AM

Quote:

Originally posted by BRITISHBULLDOG:
hey guys i am on my second week and loving westside for skinny bastards!I hope i gain alot of strenght from this as i want strenght more than size by far,i feel like i am weak at the moment,i have been stuck on 125kg on bench for a while now,but my squats are getting much better now currently squating 145kgs!I feel that my numbers are ok for a beginner what are you guys benching and squating?

Glad you are enjoying WS4SB and seeing results.

It doesn't matter what other people are benching. As long as you are seeing improvements. Don't compare yourself to others. Just keep on lifting hard and you will reach your goals.

BRITISHBULLDOG · 05-30-2005, 08:21 AM

i am enjoying westside i feel comfortable with it as it is my favorite rep ranges,i love max effort etcc..

I am not really bothered if everyone is benching more just curious as i want to see if i am doing well,as i have only been training for a year?Its always good to compare i think because competition makes you lift more!However i would never sacrifice technic for weight!

RipStone · 05-30-2005, 04:02 PM

Quote:

Originally posted by BRITISHBULLDOG:
i am enjoying westside i feel comfortable with it as it is my favorite rep ranges,i love max effort etcc..

I am not really bothered if everyone is benching more just curious as i want to see if i am doing well,as i have only been training for a year?Its always good to compare i think because competition makes you lift more!However i would never sacrifice technic for weight!

Cool man. That's a good attiditude to have and I wasn't trying to diss you before or anything. I have been lifting seriously(following set programs and with good nutrition, etc) for about a year too. For bench press my 3RM is 205lbs. For squat and DLs. my 3RM is 245lbs. I really want to bring both of thee up too...who doesn't