Westside for skinny bastards

kcoleman · 01-09-2007, 05:42 PM

Does anybody here have experience with this program? http://defrancostraining.com/article...s_westside.htm

It's like Westside but dynamic effort is replaced by a rep day, and it has only 1 lower body day (since it's designed for high school athletes who need to do drills and whatever). DeFranco says non-athletes who want to try the program can add in additional workouts days.

Currently the lower body day is set up like:
work up to max effort lift for 5 reps
unilateral exercise 3-4 sets 8-15 reps
posterior chain exercise 3-4 sets 6-10 reps
grip training

If I do 2 lower body days could I put a max effort lift in both sessions? Something like..

day A)
work up to 5 rep max full squat
good mornings 3 sets

day B)
work up to 5 rep max conventional deadlift
single leg full squats (pistols) 3 sets

thanks.

Malley · 01-09-2007, 10:05 PM

Personally if I am going to do westside I dont want to work to a 5rm, but rather no more than a 3rm. I have did westside for bodybuilders and plain old westside, and each are very similiar and damn near the same.

I see that they want you to do full squats, in my opinion this isnt westside at all, but just something that is pulled from westside and is put together differently. On westside they dont do full squats, but rather things like; good mornings, deadlift variants, and different squat variants. But they dont do full squats for a max lift.

Also you said they replace dynamic day with rep day. I like this idea. I feel like I get much more out of reps rather than speed work.

Give the program a go, no one can really tell you what works and what dont, just try it yourself.

kcoleman · 01-09-2007, 10:18 PM

Quote:

Originally Posted by Double D

Personally if I am going to do westside I dont want to work to a 5rm, but rather no more than a 3rm.

The program is aimed towards highschool athletes, it explains in this quote

"Your first exercise on this day will be your max-effort exercise. Traditionally, most advanced lifters will work up to a one-rep max on this exercise. This is very neurologically demanding on your system and it takes great coordination. Because most beginner and intermediate lifters are less neurologically efficient, we'll shoot for a 3-5 rep max on our max-effort lift in this modified program."

and

"Now, before all of the hardcore Westside "disciples" start grumbling, remember that this program is not intended for advanced powerlifters. It's intended for athletes and regular people looking to pack on some muscle mass without being "all-show, no-go." "

Also, the full squat was just my modification. The list of exercises they give for lower body max effort are:

*
Trap bar deadlift
*
Box squats
*
Rack pulls (partial deadlift)
*
Front squats
*
High bar Olympic squats
*
Straight bar deadlifts (various grips)

Maybe I should stick to the guidelines outlined on the website and just add an extra day running stairs or something.

dontsurfonmytur · 01-09-2007, 11:37 PM

wow i am gona give this a go i think maybe in couple weeks. it looks pretty good. only thing is that u workout every other day and it is going to be hard to schedule it.

01-09-2007, 05:42 PM	#1
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	Westside for skinny bastards Does anybody here have experience with this program? http://defrancostraining.com/article...s_westside.htm It's like Westside but dynamic effort is replaced by a rep day, and it has only 1 lower body day (since it's designed for high school athletes who need to do drills and whatever). DeFranco says non-athletes who want to try the program can add in additional workouts days. Currently the lower body day is set up like: work up to max effort lift for 5 reps unilateral exercise 3-4 sets 8-15 reps posterior chain exercise 3-4 sets 6-10 reps grip training If I do 2 lower body days could I put a max effort lift in both sessions? Something like.. day A) work up to 5 rep max full squat good mornings 3 sets day B) work up to 5 rep max conventional deadlift single leg full squats (pistols) 3 sets thanks.

01-09-2007, 10:05 PM	#2
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,021	Personally if I am going to do westside I dont want to work to a 5rm, but rather no more than a 3rm. I have did westside for bodybuilders and plain old westside, and each are very similiar and damn near the same. I see that they want you to do full squats, in my opinion this isnt westside at all, but just something that is pulled from westside and is put together differently. On westside they dont do full squats, but rather things like; good mornings, deadlift variants, and different squat variants. But they dont do full squats for a max lift. Also you said they replace dynamic day with rep day. I like this idea. I feel like I get much more out of reps rather than speed work. Give the program a go, no one can really tell you what works and what dont, just try it yourself.
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01-09-2007, 11:37 PM	#4
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,007	wow i am gona give this a go i think maybe in couple weeks. it looks pretty good. only thing is that u workout every other day and it is going to be hard to schedule it.