Westside for skinny bastards

[zemanjaski]

I have been on SS for 3.5 months and have experienced significant gains in strength from it. Squats and deadlifts have been especially important.

Maybe post your figues and weight, and the more experienced posters will be able to tell you if it is time to switch off SS yet.

 

[Perfect Moo]

I know that I'm a beginner, but what I'm asking is whether WS4SB is a good beginner program when I'm also wrestling twice a week.

Lifting thrice weekly with SS can be very demanding.

 

[LitteringAnd]

I know that I'm a beginner, but what I'm asking is whether WS4SB is a good beginner program when I'm also wrestling twice a week.

Lifting thrice weekly with SS can be very demanding.

I believe DeFranco refers to WS4SB as a beginner/intermediate routine. It will make you stronger, and I think he designed it for people who compete in sports as opposed to those who only lift.



You can also check out the 3 day split from the faq:

3 Day Pull/Press/Squat Split

Day one: Deadlifts
Deadlifts 5X5
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)

Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you

 

[Perfect Moo]

I believe DeFranco refers to WS4SB as a beginner/intermediate routine. It will make you stronger, and I think he designed it for people who compete in sports as opposed to those who only lift.

So would you recommend it over SS if I find it boring and strenuous?

You can also check out the 3 day split from the faq:

3 Day Pull/Press/Squat Split

Day one: Deadlifts
Deadlifts 5X5
One or two deadlift assistance exercises
Upper body pull exercise (eg. BORs or pullups)

Day Two: Bench
Bench Press 5X5
One or two bench press assistance lifts

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you

 

[LitteringAnd]

So would you recommend it over SS if I find it boring and strenuous?

I would probably go with one of the other two I posted. I'm not trying to say WS4SB is a bad program, but I just think you could get faster strength gains with one of the others. I've never done WS4SB, so take my opinion for what its worth. With WS4SB (because of the rotation of exercises) you would go long periods without squatting, long periods without deadlifting, long periods without benching, there is no strict pressing, etc. I just think that if I were you I would be wanting to do all of these basic strength exercises at least once a week.

I assume that 5x5 means work up to a 5RM?

No. 5x5 means five sets of 5 reps.

 

[Perfect Moo]

No. 5x5 means five sets of 5 reps.

At the same weight?

 

[LitteringAnd]

Yes

 

[ssdd]

I know that I'm a beginner, but what I'm asking is whether WS4SB is a good beginner program when I'm also wrestling twice a week.

Lifting thrice weekly with SS can be very demanding.

The original WS4SB on the 3 day a week scheme would be less taxing than starting strength.
The 4day a week version of WS4SB is also less taxing than SS.
Squatting 3x a week plus heavy deadlift, power cleans, chins, benching, and pressing on starting strength is just exceptionally taxing.
Neither version of WS4SB is going to make your squat, DL, bench, and press go up like SS.
WS4SB 3 day isnt as good as the 4day IMO but the 4day takes a lot of discipline to keep up with.
If you can manage it I would try to wrestle and do SS on the same day, doing SS first, preferably in the morning with a long break before wrestling. You will be tired in wrestling but that will force you to focus on technique, and give you complete rest days between lifting days.
If you only want to lift twice a week neither of these programs is a good fit.

Edit: by "for athletes" he means its a good bulking and general strength program for athletes with an off season, since you can gain a lot of weight in that 12-16weeks off season if youre nutrition is totally in line.

 

[LitteringAnd]

The original WS4SB on the 3 day a week scheme would be less taxing than starting strength.
The 4day a week version of WS4SB is also less taxing than SS.
Squatting 3x a week plus heavy deadlift, power cleans, chins, benching, and pressing on starting strength is just exceptionally taxing.
Neither version of WS4SB is going to make your squat, DL, bench, and press go up like SS.
WS4SB 3 day isnt as good as the 4day IMO but the 4day takes a lot of discipline to keep up with.
If you can manage it I would try to wrestle and do SS on the same day, doing SS first, preferably in the morning with a long break before wrestling. You will be tired in wrestling but that will force you to focus on technique, and give you complete rest days between lifting days.
If you only want to lift twice a week neither of these programs is a good fit.

Edit: by "for athletes" he means its a good bulking and general strength program for athletes with an off season, since you can gain a lot of weight in that 12-16weeks off season if youre nutrition is totally in line.

I had been waiting on you to get here.

 

[ssdd]

I had been waiting on you to get here.

Yeah I have at least my own experience to contribute to this thread fwiw. I did SS for a while last year MWF and just felt beat down all the time, but I was also doing a ton of heavy bag work, rolling, and sparring T,TH,S so I wonder now how it wouldve gone with that stuff on the same day as SS, with more rest between.

 

[LZD]

If you only want to lift twice a week neither of these programs is a good fit.

I respectfully disagree--I think SS run two days per week is an excellent choice. If you're training seriously in another sport its potentially better over 2 days than 3.

You squat twice.
Deadlift once.
Press and Bench once.

Seems appropriate to me.


However, over 3 days I think Bill Starr 5x5 is potentially better for a beginner who also trains in another sport. Less Deadlifting frequency, and having one lighter squat day might help you accommodate your skillz training more easily.

 

[LitteringAnd]

I respectfully disagree--I think SS run two days per week is an excellent choice. If you're training seriously in another sport its potentially better over 2 days than 3.

I believe ssdd was referring to WS4SB, not SS. The poster he was talking to no longer wants to run SS, was looking for some other options, and had asked about WS4SB.

 

[Perfect Moo]

If you can manage it I would try to wrestle and do SS on the same day, doing SS first, preferably in the morning with a long break before wrestling. You will be tired in wrestling but that will force you to focus on technique, and give you complete rest days between lifting days.
If you only want to lift twice a week neither of these programs is a good fit.

Edit: by "for athletes" he means its a good bulking and general strength program for athletes with an off season, since you can gain a lot of weight in that 12-16weeks off season if youre nutrition is totally in line.

I'm so tired, weak and beat up after a good wrestling practice that I don't think I'd be able to keep up with adding weight all the time with SS.

 

[cooltoon999]

I'm so tired, weak and beat up after a good wrestling practice that I don't think I'd be able to keep up with adding weight all the time with SS.

When I had off season wrestling on tuesdays and thursdays a couple months ago what I did was do defrancos 2 day split on mondays and fridays, and taking wednesday and the weekend off.

 

[ssdd]

When I had off season wrestling on tuesdays and thursdays a couple months ago what I did was do defrancos 2 day split on mondays and fridays, and taking wednesday and the weekend off.

Is that the "In Season" split from westside for skinny bastards 3?

WORKOUT #1
*This workout was performed on Monday. (Their game
was on Saturday.)
A. Max-Effort Upper Body lift

 

[Perfect Moo]

So would you advise something like that? I really don't see myself keeping up starting strength or lifting 3x a week much longer.