S.LINKES Modified Defranco Skinny Bastard

[S.LINKES]

I have been weight training for a year now and I am currently doing a modified Defranco's Westside for Skinny Bastards type program. I started with the intermediate 5x5 and went to a 5x5/Westside Hybrid and I am full on with the Defranco program. I decided to start a journal here to see what responses I get. Hope you all enjoy.

ME Lower Conventional Deadlifts:

ATG Squats
170x5
225x5
260x5
260x5
260x5

Conventional Deadlifts
135x5
175x3
225x3
275x1
335x3
335x3
335x3
335x3
335x3

Abdominal Training
Situps+25lbsx20
Black Wheelx10
Side Bends+25lbs each handx20
Plate Twists+25lbsx20 each side
Situps+25lbsx15
Black Wheelx10


Comments
Deadlifts were a bitch. I did not have hardly any energy for them. I have to change the order of my lifts so that all focus is directed to the deads.

 

[JohnRobHolmes]

Nice layout. I will enjoy reading this journal. What are your body stats?

 

[Lifting N Tx]

I'm interested in this and I've subbed.

Maybe it'll be evident in a week or so, but it might make it easier to follow what you're doing if you can provide an overview of how you plan to run your revised WS4SB routine.

 

[S.LINKES]

Nice layout. I will enjoy reading this journal. What are your body stats?

My stats are 6'1" and about 260lbs with about 15% body fat. I am big boneded. I would try to tell you whether I am an ecto, endo, hardgainer but I don't know the definitions so I won't even try.

 

[S.LINKES]

I'm interested in this and I've subbed.

Maybe it'll be evident in a week or so, but it might make it easier to follow what you're doing if you can provide an overview of how you plan to run your revised WS4SB routine.

It is real simple and not that modified at all. I am incorporating 2 lower days one devoted to the squat and one devoted to the deadlift. The most modified thing that I am going to be doing is the sets and reps. Thanks for following along.

 

[S.LINKES]

Regular Flat Bench
135x8
175x5
225x1
30 seconds rest between sets
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1

Pendlay Rows
135x5
165x3
200x3
200x3
200x3

Barbell Front Raises
barx8
105x8
105x8

JM Presses
135x5
165x5
205x3
255x1

Bent Over Dumbell Flyes
25x10
35x8
35x8

 

[al420]

Barbell Front Raises
barx8
105x8
105x8

THese are bad news IMO - RC's don't like them, and I like my RC's.

 

[S.LINKES]

THese are bad news IMO - RC's don't like them, and I like my RC's.

I hear what you are saying. I have had issues with my right RC. I am about at the upper limit on these. I plan to rotate in another exercise to combat the RC issues.

 

[al420]

I see a Doc locally - he see's all the men on full rides at The University of Texas. He said to NEVER do them, and that they were the cause of my RC issues.... and a rear delt imbalalce...lol

 

[S.LINKES]

I see a Doc locally - he see's all the men on full rides at The University of Texas. He said to NEVER do them, and that they were the cause of my RC issues.... and a rear delt imbalalce...lol

Thanks for the info. I am going to take them out.

 

[S.LINKES]

Mesocycle 17 RE Lower

Teh workout changed a bit. Here is how it went:

ATG Squats
135x5
225x3
250x8
250x8
250x8
250x8

Stiff Legged Deadlifts
135x6
185x6
225x6
225x6
225x6

Abdominal Training
Weighted Situps +25lbsx15
Weighted Situps +25lbsx15
Weighted Situps +25lbsx15
Black Wheelx10
Side Bends+25lbsx15 each side
Plate Twists+25lbsx15

Comments
Teh workout was a workout. I was definitely huffing and puffing on the squats and the SLDL's. I have decided to incorporate the use of the RE Lower portion of the westside philosophy for the reasons of varying and increasing the workload. This will allow me to drive my workload up hopefully pushing my lower lifts up. For the ME day in a few days I will focus on the deadlift as my ME lift trying to incorporate the 90%, 100%, and 95% of my 1 or 3RM and see how that plays out.

 

[S.LINKES]

Mesocycle 17 RE Upper

Regular Flat Bench
225x6
225x6
225x6

Rack Chins
bw+25lbsx10
bw+25lbsx10
bw+25lbsx10

Close Grip Bench Press
185x6
185x6
185x6

Yates Rows
185x8
185x8
185x8
185x8

1 Arm Barbell Curls
x7 each arm
x7 each arm

Reverse Curls
60x15
80x15

Comments
Workout went very well. I like the format here. I am transitioning to the WS4BB because my old training was getting out of hand. I plan to rotate in the good mornings and SLDL's as the ME lifts on lower days along with the squats and the conventional deads. I started to heavy on the RE bench. I am going to keep the weight the same until I get 8 reps on the 3 sets. In the write up by Kethnaab it said to do 1 arm barbell curls. I thought it was a typo. I had to check Lencho's journal and that is what they were- 1 arm barbell curls. They had to be the most awkward thing I have ever done.

 

[Lifting N Tx]

Re: Mesocycle 17 RE Upper

I plan to rotate in the good mornings and SLDL's as the ME lifts on lower days along with the squats and the conventional deads.

One armed barbell curls FTW!

Seriously, I like good mornings, but I'm not sure if I've ever taken them below around 5 reps. I usually pick a spot on the power rack for where I want eye level to be at its lowest, so that I don't go too low with them. I usually don't go below about a 30 degree angle.

I'd probably be a little more concerned about using SLDL as a ME lift. Do you keep your lower back arched with them? I'm not sure I could do that, especially with heavy loads, and I'd be concerned about doing ME work with a rounded back.

 

[S.LINKES]

Arched Back Good Mornings
135x5
165x5
185x3
205x3
225x3

Sumo Stance Squats
135x5
185x5
235x8
235x8
235x8

Plate Pulls/Drags
45x10
45x10
45x10

Ab Training
Situps+25lbsx15
Situps+25lbsx15
Situps+25lbsx15
Side Bends+25lbsx15
Side Bends+25lbsx15
Plate Twists+25lbsx15
Plate Twists+25lbsx15

Side Laterals
25x10
25x10

Comments
Workout went very well. Good mornings are an interesting exercise. I was always afraid that the bar was going to roll off my back. I continued with the PC/hammy theme and did wide stance squats. Everything else as per normal.

LnT- I hear you on the SLDL's. My back stay arched/close to being arched on the SLDL's. I am going to rotate every possible good morning I can in to get the PC built up. I am going to try to not squat as much as possible maybe doing them on RE days and see how that works and then deadlift every 3 weeks. I am bound and determined to make this work.

 

[S.LINKES]

Mesocycle 18 ME Upper

Regular Flat Bench
235x3
255x3
245x3

Rack Chins
bwx10
bwx10
bwx10
bwx10

JM Presses
170x5
170x5
170x5
170x5

Pendlay Rows
205x5
205x5
205x5
205x5

Lying Tricep Extensions
55x12
55x12

Side Laterals
30x10
30x10

Comments
Teh workout was great. Best workout I have had in a long time. I am kind of disappointed because the singles that I was doing previously did not translate well to the overall bench. Maybe they had an effect on the absolute power, but the set at 255 went up but not like I expected. I am looking for away to increase the pendlay rows. 205 was tough. I don't really want to change the rep scheme but I want to progress still. Maybe a reset might be necessary? Cannot wait for the RE lower on Friday.

 

[S.LINKES]

Mesocycle 18 RE Lower

ATG Squats
225x20

Straight Leg Straight Back Good Mornings
180x8
180x8
180x8
180x8

Plate Pulls/Drags
45x10
45x10
45x10
45x10

Ab Training
Black Wheelx15
Weighted Situps+25lbsx15
Weighted Situps+25lbsx15
Side Bends+25lbsx15
Side Bends+25lbsx15
Plate Twists+25lbs each handx15
Plate Twists+25lbs each handx15

Side Laterals
30x10
30x10

Comments
Workout went well. I have to give it a 7 out of 10. Whoever derived the 20 rep squat should be shot. That was tiring to say the least. Everything else went as planned. Have to get the GGHR's going or do hamstring curls.

 

[S.LINKES]

Mesocycle 18 RE work

Regular Flat Bench
225x8
225x6
225x6


Rack Chins
bw+25lbsx10
bw+25lbsx10
bw+25lbsx10
bw+25lbsx10

Close Grip Bench Press
205x6
205x6
205x6

Yates Rows
190x8
190x8
190x8
190x8

1 Arm Barbell Curls
x7 Right Arm/Left Arm
x7 Right Arm/Left Arm

Comments
Workout was okay. The RE work session resembled a strength session by my rep schemes. I couldn't get the 8's on the second and third sets of regular bench and the close grip was lacking 2 reps for each set. Strength was not there. Overall decent session but I am not jumping up and down for this one.

 

[JohnRobHolmes]

Re: Mesocycle 18 RE work

Thats some hella chinup weight!

 

[S.LINKES]

Re: Mesocycle 18 RE work

Thats some hella chinup weight!

Thanks brother.

 

[S.LINKES]

Mesocycle 18 ME work Conventional Deads

Teh workout went as follows:

Conventional Deadlifts
335x3
365x3
345x3

Wide Stance Squats
225x8
225x8
225x8

Plate Pulls/Drags
55x10
55x10
55x10
55x10

Abdominal Training
Black Ab Wheelx20
Black Ab Wheelx10
Situps+25lbsx15
Side Bends+25lbsx15
Plate Twists+25lbsx15
Side Bends+25lbsx15
Plate Twists+25lbsx15
Situps+25lbsx15

Side Laterals
30x10
30x10
Comments
Workout went okay. The lesson for the day- "Leg drive, leg drive, leg drive". The reason, simple, I was using more of my lower back than necessary. When I focused on the leg drive the weight went up much better. I have also learned that doing singles at a constant weight does not work for me. If I would have progressed to a 1RM on the deads, I may have been able to get 405 for a single. Awhile ago, I got 395x3 for a top set on deads. I am about 30lbs below that now. Looks like I have some work to do. More deadlifting in my future.

 

[Lifting N Tx]

How did the weight that you usually used for the singles compare in terms of RM weight range. That is, were you using weights around your 5RM, 3RM or what? Also, about how many total reps for the singles versus what has worked for you in re ME work?

Where I'm going with this is that I think that what really matters is total reps and load used, more than how you get there. I think 9 singles at a given weight out to be pretty close in effect to, say, doing 3x3 with the same weight. The muscle biology guys might say that it can matter in terms of metabolic stimulus if you're spreading out the work too far, but I'm thinking that you were only resting about 1 minute between the singles IIRC.

Anyway, solid workout as usual.

 

[S.LINKES]

How did the weight that you usually used for the singles compare in terms of RM weight range. That is, were you using weights around your 5RM, 3RM or what? Also, about how many total reps for the singles versus what has worked for you in re ME work?

Where I'm going with this is that I think that what really matters is total reps and load used, more than how you get there. I think 9 singles at a given weight out to be pretty close in effect to, say, doing 3x3 with the same weight. The muscle biology guys might say that it can matter in terms of metabolic stimulus if you're spreading out the work too far, but I'm thinking that you were only resting about 1 minute between the singles IIRC.

Anyway, solid workout as usual.

Thanks LNT.
I was doing approximately 78% of my 1 rep max. I see what you are saying. I am learning that if I don't train at 90-100% all the time with the deadlift it will not go up. I used to do 335x3x5 and it seems like my body/strength played down to that weight and did not increase if that makes any sense.

 

[S.LINKES]

Mesocycle 19 ME work Upper

Teh workout went as follows:

Regular Flat Bench
240x3
260x3
250x3

Rack Chins
bw+25lbsx10
bw+25lbsx10
bw+25lbsx10
bw+25lbsx10

JM Presses
175x5
175x5
175x5
175x5

Pendlay Rows
210x3
210x3
210x3

Skull Crushers
80x12
80x12

Side Laterals
35x10
35x10

Comments
Workout was a weird one. I am sore from the that wonderful lift- the deadlift. I cannot explain some training sessions sometimes. Last week 255 on the bench went up with a struggle and today 260 went up with no problem. Last week I felt great and this week was sore and tired and the weight went up better. Don't get it, but I will take it. I cut down the volume on the rows so I could keep good form on all the reps. Everything else as per normal.

 

[S.LINKES]

Mesocycle 19 RE Lower

ATG Squats
255x8
255x8
255x8
255x8

Arched Back Good Mornings
185x8
185x8
185x8
185x8

Plate Pulls/Drags
70x10
70x10
70x10
70x10

Abdominal Training
Seated Legs Up Plate Twists+25lbsx10
Seated Legs Up Plate Twists+25lbsx10
Seated Legs Up Plate Twists+25lbsx10
Weighted Situps+25lbsx10
Weighted Situps+25lbsx10
Weighted Situps+25lbsx10
Weighted Situps+25lbsx10
Side Bends+25lbsx15

Side Laterals
35x10
35x10

 

[S.LINKES]

Mesocycle 19 RE work upper

Regular Flat Bench
225x8
225x8
225x7

Rack Chins
bw+35lbsx10
bw+35lbsx10
bw+35lbsx10
bw+35lbsx10

Close Grip Bench Press
205x7
205x7
205x7

Yates Rows
195x8
195x8
195x8
195x8

1 Arm Barbell Curls
7 each arm
7 each arm
3 each arm

 

[S.LINKES]

Mesocycle 20 ME Upper- Deload

Deload theme: High Intensity/Low Volume

Regular Flat Bench
265x3

Rack Chins
bw+35lbsx10
bw+35lbsx10

JM Presses
185x5
185x5

Pendlay Rows
215x3
215x3