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WestSide For Skinny Bastards III Questions

Lord_Of_Iron

Lord_Of_Iron

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I want to ask someone who tried this program... For maximal effort lower body i have one option to choose between DL and SQ but i love both exercises and i want to improve both of them but now i have to choose something between :( Solution?
 
Rotate them holmes. That's what Westside is all about. Also, good mornings build both the squat and deadlift.
 
You're supposed to alternate the exercises weekly, its explained in the articles. I would recommend reading all three of his articles on his WS4SB program.

Doing that should answer almost any question you could possibly have about it (and give you some ideas on how to personalize the assistance a little bit based on your equipment and experience).
 
Well, you can delete the thread yourself since its your thread.

Also, yes, there's no "shoulder workout". The whole point of the program is to boost your squat, bench, and deadlift. If shoulders are a weak point in your training, then throw in some overhead work on your Upper days.
 
^ what he said.
My shoulders are weak as fük, so I would do heavy OHP and light DB work on my bench days (never did WS4SB, but either way...)
 
Max-Effort Upper Body

-barbell bench press
-Incline DB bench press (palms in
-Barbell rows/Rear delt flyes
-Barbell shrugs
-Hammer curls

Dynamic-Effort Lower Body

-Vertical jumps
-Bulgarian split squats
-Romanian deadlift
-DB side bends

Repetition Upper Body

-Flat DB bench press (palms in
-Lat pulldowns/Rear delt flyes
-DB military press (maybe this will be enough for delts)
-DB shrugs/DB triceps extensions
-Wrist roller

Max-Effort Lower Body

-Squats/Deadlifts (rotation every week)
-Walking lunges
-Romanian deadlifts

Maybe this will be the last solution... Weakness in my shoulders... ok the are weak same as bench/sq/dl but i wanted building exercises for delts but i found now one exercise and i think this will do the job.
 
Dude, read all the stuff you can on ws4sb again. There is a solution right in front of you that you're not seeing.

Week 1 bench/squat
Week 2 overhead press/deadlift
Week 3 incline press/goodmorning

Rinse, repeat... not that hard. I've had wrestlers do different rows and overhead lifts for sets of 3-6 on max effort upper and traveling lunges on a rep lower scheme with jumps and deadlifts. You could literally tailor this program to any weakness with minimal effort. That's what it's designed for.
 
Maybe this is for original WS4SB but i will train 4times week, Part III of WS4SB. I see in my link and i cant find this what you talk about..
 
Lord_Of_Iron said:
Maybe this is for original WS4SB but i will train 4times week, Part III of WS4SB. I see in my link and i cant find this what you talk about..
Click to expand...

I'm talking about thinking critically and applying it to training to achieve the results desired. It's more conceptual than it is xyz cookie cutter program. So is ws4sb. Well, half and half. You have to do some thinking before dismissing a very successful program.
 
No, i wont dismiss this program. I'm gonna do the exercises i already wrote but i will rotate in ME-Upper body (Bench press and Incline press every week) and ME Lower body DL and SQ... And some rotating in other exercises. That's all :) But thanks for helping me guys :)
 
Max-Effort Exercise – work up to a max set of 3-5 reps in one of the following exercises.... This means i should do 1 set of 3-5 reps or ??
 
Lord_Of_Iron said:
Max-Effort Exercise - work up to a max set of 3-5 reps in one of the following exercises.... This means i should do 1 set of 3-5 reps or ??
Click to expand...

It means you should work up to a 3-5 rep max. Honestly, and I don't say this to be mean, but you might not be experienced enough to get the most out of this type of program.
 
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