WS4SB question

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    WS4SB question


    When doing westside for skinny bastards, do you only work squats OR deadlifts for max effort? I was just looking at the routine (version 3) and unless im reading it wrong it looks like you only choose one for the max effort.


    Do you think that would negatively effect one of those lifts? For example, if you choose squats for your max effort, then you wouldnt be doing deadlifts with max effort. Would your deadlift numbers suffer from that?

    One other thing is that it seems like the OH press doesnt get much attention. It comes in during the upper body repetition day. Is that good enough for that lift?

    Have any of you used this routine? What lifts did you choose? What kind of results did you achieve?


    Thanks for any clarifications!

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    ok im not sure what the 4SB entails but WSC is basically pick 4 ME uppper body movements and 4 ME lower body

    here ill lay it out for you...

    1. dont DL and SQ in the same session on ME day, itll be exhausting. it can be done but i wouldnt do it
    2. you can use DL as a max effort lift, i wouldnt tho. use a variation of it...
    DL vs bands / reverse bands
    DL w defeceit / w or w/o bands
    DL from blocks / mats

    and pick some squatting exercises or something like
    sq
    box sq
    sq vs bands / reverse bands
    variation of different bar sqs like safety bar
    good mornings

    pick 4 ya kno?

    and as far as what exercises "work" you gotta fck around w em for a while. pick 4 for each catergory n change to another one every 3 weeks. keep detailed log book so you can see whats working for you or not. record your lifts n crap. this is an advanced lifting regimine but works awesome.

    before using an exercise for ME day, make sure youve used it as a secondary exercise for at least 3-4 weeks

    theres no need for OHP, your shoulder gonna get pounded benching 2x a week. lateral / rear raises are all you need. keep in mind this is PLing not BBing. theres a body building template out there too but its way different if that interests you more
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    ^^^ Thanks for the info, but it sounds like your talking about the regular Westside training program.

    Quote Originally Posted by GeekPoop View Post
    ok im not sure what the 4SB entails
    It stands for "for skinny bastards". The West Side For Skinny Bastards is a more beginner/intermediate friendly routine.

    Thanks again for your reply though.
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    Ah gotcha. I'll take a peek at it when k get off my phone. Im pretty sure it's similiar tho, with pick 1 and rotate it. I'll chime in later
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    yeah its the same deal heres straight from version 3 description

    A. MAX-EFFORT LIFT – work up to a max set of 3-5 reps
    in one of the following exercises:
    Box squats (regular bar, safety squat bar, cambered bar,
    buffalo bar)
    Free squats (regular bar, safety squat bar, cambered
    bar, buffalo bar)
    Straight bar deadlifts (traditional style, sumo style)
    Trap Bar deadlifts
    Rack pulls (partial deadlifts)
    Tire flip – (remember, your max-effort lifts don’t necessarily
    have to be limited to just barbell exercises!)
    *Bands and/or chains can be incorporated into all of the
    above exercises
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    After spending some more time looking at all three versions of the program and doing some research on line I decided to make some minor changes in the order of certain exercises and am thinking about doing something like this:


    Max Effort Upper (Monday)

    Flat Bench Press (work up to max set of 3-5 reps)
    Bent-over BB rows ( 4 x 6)
    Incline DB Press (3x8)
    Rope pulls to throat (3x10)
    Ab Circuit




    Lower (Wednesday)

    Squat (work up to max set of 3-5)
    DB Step-Ups (3x8)
    Hypertensions (3x8)
    Behind Back Shrugs (3x10)
    Plate pinch (60 sec x 3)




    Repetition Upper (Friday)

    OH Press (4x 8-10)
    Chin-Ups (4x 8-12)
    Push-Ups (3 x Max)
    BB Curls (3x 10)
    Skull Crushers (2 x 12)
    Ab Circuit





    What do you guys think? Any changes you would make?
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    Increase the rep range on BB Rows and alternate them with DB rows every week. Add in some more mid-trap and rotator cuff work to strengthen a notoriously weak area and sap out the pushups for dips. You also need the dynamic day; cutting it out is a bad idea because it is where you get in extra volume for your accessory lifts, which help to strengthen your weak points in the big lifts.
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    Quote Originally Posted by Rodja View Post
    Increase the rep range on BB Rows and alternate them with DB rows every week. Add in some more mid-trap and rotator cuff work to strengthen a notoriously weak area and sap out the pushups for dips. You also need the dynamic day; cutting it out is a bad idea because it is where you get in extra volume for your accessory lifts, which help to strengthen your weak points in the big lifts.
    yeah i agree

    usually RE work is done w accessory lifts or when you need a deload / are feeling beat up. theres a west side body building template if youre looking for something more like that

    id also scratch RE day you'll need DE upper / lower day. its like west side's trade mark and does wonders. 8x3 for upper 8-12 x 2 on lower depending if youve upped weight or not
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    Id stick to the original ws4sb template if your gonna do it. If you wanna make oh press a priority just do 5/3/1. Oh press can have a big carry over to bench BUT so can DE/RE work. So imo for someone starting either would be fine for now. Later on id lean more towards traditional wsc. Keep the dynamic day. Also do what geek said, pick 3-4 lifts and rotate every 2-3 weeks. Examples of when i did ws4sb are. Max upper, Flat Bench (2-3 reps), Flat DB Press (3-5 reps), Chest Dips (5-6 reps). Max Lower, Squat (3-5 reps), Deadlift (3-5 reps), Trap Bar Deadlift (3-5 reps).
  

  
 

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