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Westside for Skinny Bastards

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  • Westside for Skinny Bastards

    Welp, I've ditched 3x5 Stronglifts after many months. It's so nice to do something new I must say, as good as 3x5 was, I Look forward to some slightly higher reps and new movements!

    Here's what I'm gonna do:

    Max Effort Upper Body :

    Bench max - set 5 reps
    Incline DB - 3-4 x 6-10 reps
    Bent Over Row - 4 x 10-15 reps
    Rear Delt flies - 2-3 x 12-15 reps
    Hanging leg raises - 3-4 x 8-15 reps

    Lower Body Max Effort :

    Squat max set 5 reps
    Reverse Barbell lunges - 3-4 x 8-15 reps
    Good mornings - 3-4 x 6-10 reps
    Timed Barbell holds for 3 sets of a determined time

    Rep Day Upper Body :

    Pushups - 3 sets of max reps
    Skull crushers - 3-4 sets of 5-10 reps
    Chins 4 x 8-12 reps (good luck)
    Db Shoulder press - 3 x 10-15 reps
    Bicep curls - 3 sets 8-10 reps
    Ab exercises in a circuit.

    Anyone else done WS4SB?

  • #2
    No, as I am not a skinny bastard. But it has a phenomenal reputation.
    Lifting Journal


    • #3
      I can't say that I followed it as I didn't completely follow the reps and sets outlined. I did use the exercie selections for a month or two. All that being said, I didn't follow it closely or stick with it long enough to get amazing results. I've been following 5/3/1 closely for about 5 months now and I've gotten awesome results. I guess my point is, just stick to a program and eat enough food, and you should get good results.


      • #4
        I used Westside as my main training regimen when I was power-lifting. I never did the skinny-bastards "version" because, well, I have never been a skinny bastard. I always loved the dynamic days because I was throwing around a shitload of weight at high speeds. The ME days *really* crank up your CNS and make you feel like a God if you do 'em right. You can lift a lot more weight than you think you can. WS helps you get in that groove and figure out how to push yourself.
        People too weak to follow their own dreams will always try to discourage others.