Jock

Has anyone completed this programme?

http://www.t-nation.com/readTopic.do?id=459321

The more I read about athletes programs the more this comes up.

I'm going to give this a blast I think, some of the athlete's improvements are amazing.

More info on www.defrancostraining.com

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big

WSB is a great template, and that routine should work well if you can handle volume.

A word of advice... if you aren't used to high volume routines, work up to that level of volume gradually. Going from 8 sets per workout to literally dozens of sets overnight is not too sensible. Work up to it

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Bulldozer

Dont hear much about westside on the uk boards , but there are hundreds of people who swear by it on the us boards.

Never tried it myself, i like low volume , mainly because im lazy , but defo worth a try imo jock.

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Jock

Westside for Skinny Bastards Part 3

http://www.defrancostraining.com/articles/articles.htm

Not sure about the repetition sets but I'm going to give it a go this summer

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DB

I use westside.. its the best routine i have used by far.. fukin hard work tho and VERY easy to overtrain so be careful i suggest 6 weeks on 1 week off

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DB
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often imitated never duplicated
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DB sleeps with a night light. Not because DB is
afraid of the dark, but the dark is afraid of DB.


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Jock

Which program did you do first time baz? how did you get on?

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DB

This is my one dude.. just taken the basic one and changed it to suit my needs... so far so good

Day 1 - ME Day – upper

incline bench - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chin up 4 x 5-6
weighted dips - 3 x 5-6
Pendlay row - 4 x 5-6
Skulls - 2 x 10-15 (rotate angles every 2-3 weeks)
laterals - 3x 10-15
Shrugs - 3x15

Day 3 - ME Day – lower

Deads – 3x5
squat - 3 x 5
Lunges – 5 x 8-12
Ham curls - 3 x 8-12
laterals - 2 x 10-15


Day 5 - RE Day - upper

Military - 3 x 12
wide grip chin - 4 x 8-12
DB press flat/incline - 3 x 12
Yates rows - 4 x 12 (pauses at gut)
Bicep curls - 2 x 10-12
laterals - 3 x 10-15

Day 7 - RE Day - lower

Ham curls - 5 x 8-12
SLDL - 4 x 10
Leg press 3x15
Lunges - 5 x 8-12
Extensions 5x10
laterals - 2 x 10-15

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DB sleeps with a night light. Not because DB is
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Jock

Sweet, thnks, how long did it take you to get accustomed to the high volume?

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DB

MMmm not too long mate prob a few weeks i started off pretty light.. so all the volume just dropped the intensity and upped it slowly..

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Magic Torch

I can vouch for this too - I nicked it off him

Works really well, I managed 10 weeks tho - due to AAS, gonna have a week off over Xmas now and change it a little for the new year.

Thumbs up, all of my core lifts have gone huge, Bench is like 150 now, squat is 200 and Deads is like 212.5. REALLY happy with it.

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