Moving On

newby.204

may seem like a dumb question, but the three programs i have evr seriously done are 20rep, 531bbb and startin strength. all of these have structured weight increments takes all of the guess work out and well i just like the doing what im told approach rather than prickin around goin too heavy and failing.

My question is in defrancos ws4sb3, your max effort lifts upper/lower body you work up to a max effort for 3reps, how do you know when to increase the weight? obviously if you work up to say a max set of bench 100kgx3 for the first week your not gona jump to like 120kgx3, do you put it up 5kg or 2.5kg or do you keep pluggin away at 100kg til you hit 4reps and then up the weight the following week?

d'Oracle

newby.204 wrote: »

may seem like a dumb question, but the three programs i have evr seriously done are 20rep, 531bbb and startin strength. all of these have structured weight increments takes all of the guess work out and well i just like the doing what im told approach rather than prickin around goin too heavy and failing.

My question is in defrancos ws4sb3, your max effort lifts upper/lower body you work up to a max effort for 3reps, how do you know when to increase the weight? obviously if you work up to say a max set of bench 100kgx3 for the first week your not gona jump to like 120kgx3, do you put it up 5kg or 2.5kg or do you keep pluggin away at 100kg til you hit 4reps and then up the weight the following week?

Isn't this a beginner type programme?
Surely if you did SS seriously and did 5/3/1 bbb seriously then you would be a bit beyond skinny bastards?

newby.204

yea but i reckoned if i did skinny bastards id do well on it?, plus i got injured three months ago and it fuked up bbb for me was at 15st, im now down to 14st and only back training, lifts are d/lift 150kg, squat 90kg, bench 70kg, o/h 40kg. lost serious strength from my time out and i want it back fast!!! i thought ws4sb3 might shake things up with different lifts/program??

d'Oracle

Oh ok.

newby.204

should i tkae that "oh ok" as you dont approve agree with my train of thought? im lookin for feedback negative criticism is what im lookin for if im talkin out me hole!!

Transform

newby.204 wrote: »

yea but i reckoned if i did skinny bastards id do well on it?, plus i got injured three months ago and it fuked up bbb for me was at 15st, im now down to 14st and only back training, lifts are d/lift 150kg, squat 90kg, bench 70kg, o/h 40kg. lost serious strength from my time out and i want it back fast!!! i thought ws4sb3 might shake things up with different lifts/program??

yes variety is key and it should be a gradual progression again and sort out any mechanical issues you may have that caused the injury i.e. have you tight hips/shoulders and need more foam rolling and stretching?

Do you need to get leaner?

newby.204

tight glutes caused a raft of problems for me(tight hams, calves and shin splints) loosened out now and stretchin em good, i could do with being leaner transform and i know your a big believer in that, but i dont have the diet for it i know what i can work on and thats my lifts and cardio(hiit and swimmin this time round), what i look like is a distant second!!! what the weighin scales and my trainin log says keeps me happy!!

d'Oracle

newby.204 wrote: »

should i tkae that "oh ok" as you dont approve agree with my train of thought? im lookin for feedback negative criticism is what im lookin for if im talkin out me hole!!

No.
For once.
I'm not really one who should tell you if you are talkin **** or not.

To my eyes Skinny bastards is too bloody complicated.

newby.204

ill agree with you there it is a ltlle bit of a pain to read skinny bastards had to read it 3times meself before i got it, i do like the simplicity of 531bbb and its structured increments, monkey see monkey do!!

brianthebard

newby.204 wrote: »

My question is in defrancos ws4sb3, your max effort lifts upper/lower body you work up to a max effort for 3reps, how do you know when to increase the weight? obviously if you work up to say a max set of bench 100kgx3 for the first week your not gona jump to like 120kgx3, do you put it up 5kg or 2.5kg or do you keep pluggin away at 100kg til you hit 4reps and then up the weight the following week?

Week one you work up to a max set of 1-5 reps (depending on preference and lift). The following week you either increase the reps, or increase the weight by whatever is comfortable. The next week the same, then you'll change lift. When you come back to the original lift (assuming you are cycling a couple of lifts you will return to the first one every 9-12 weeks or so) you aim for a weight you know you'll get, say the last set that you hit on the second week the first time round. If you feel strong you can aim for the final weeks weight. What is important is not the amount you add, but that you make continual progress. Its not possible to increase the weight every week on everything forever, but you should aim to if that makes sense. You don't make silly jumps in weight, but if you started week one working from 60 to 100 the following week you'd probably start from 62.5 and work to 102.5. If it was a squat or deadlift you would probably progress by 5kg. You might be able to progress by 5kg on the bench, but not the incline bench for instance. You might not be able to add weight every week, but you might manage to add a set or reps.

I guess the other side of your question is when do you know not to up the weight. Depending on how you feel on the day, how much weight you added the previous week(s), how the last set before the top set feels, and other markers you might not increase the weight. In this case you should probably just move onto a new max lift the following week.

I found wsfsb made plenty of sense once I wrote out a 12 week programme and knew what I was going to do pretty much each day. I didn't follow it exactly it had to change as I went through it, but I learned a lot about the programme that way.

newby.204

thanks for the info brian!! its a toss up between what i know i guess, 531bbb and what i dont ws4sb3 and what will get results!!, im sure btoh will but i want to be where i was say 4months ago in the next 8-10wks or so!!

brianthebard

No problems. I hope whichever way you go you enjoy it. Just remember if there's something in wsfsb (or indeed 531) that you don't want to do or doesn't work for you you can change it up. Finding the best way to follow either programme for you will gain the best results imo.

newby.204

without "majoring in minors" max effort upper day, excecise E in ws4sb3 is elbow flexor/bicep curls. for 4x15 reps theres a choice of 6 excercises would you a) pick one excercise or b) do 1x15 of four different excercises

e.g
db curl 4x15

or

db curl 1x15
hammer 1x15
inc db curl 1x15
zottman url 1x15

or is it much of a muchness??

brianthebard

I'm not really a big one for curls, do what you enjoy and will do consistently. I hate straight bar curls but really like pinwheels, so since I started doing them I've consistently hit them every week. Or just cycle the bicep lift every 3-6 weeks.

kevpants

I wrote this:

http://www.boards.ie/vbulletin/showthread.php?t=2055558563&highlight=westside+confused

back in the day.

Hope it clears some things up. Don't have time now but let me know if you've questions...

newby.204

no kev thats a fairly solid review you have there cleared up a few things for me, i was kinda waining way from ws4sb3 becuase i didnt want to pick between squatting and deadlifting!! if i use your cycle scheme i can do both every 6weeks!!

kevpants

newby.204 wrote: »

no kev thats a fairly solid review you have there cleared up a few things for me, i was kinda waining way from ws4sb3 becuase i didnt want to pick between squatting and deadlifting!! if i use your cycle scheme i can do both every 6weeks!!

That's it. The whole idea of westside is going absolutely max effort on the lift for 2-3 weeks but then backing off on it and doing something else. I've dabled in many methods but this is still my fave.