DeFranco's Westside

[Zere]

Anyone done this program? I'm thinking about switching to it. I'm getting ready to enter phase 3 of Cressey's Max Strength but I'm getting sick of constantly learning new exercises and adapting my schedule to fit around where I need to go to get which workouts in since a lot of his exercises acquire equipment.

[TapOut136]

I've been following his WSSB program since 2005. There are three versions, but if you look at it closely, it really is more of a template. I like DeFranco's programs mainly because I hate being told exactly what to do. However, WSSB is basically a template with lists of exercises/movements to choose from. It does fit together, and it does have structure, but you'll end up creating the program and rotating the exercises yourself. Also, I've had good luck with the repetition method (something to consider if you aren't already using it).

http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

Repetition Work

http://www.elitefts.com/documents/repetition_work.htm

[Zere]

Yea I like it being more flexible, I just made up my workout program and I'm pretty stoked on it. Can't wait to get started. Doing his version 3 I guess it is. I'm reading now on how he incorporates cardiovascular work into the program as this is important to me for random reasons right now...

[Zere]

Curious Tapout, how much of vertical jump increase did you see on westside? Or is this something you didn't test? I like to play basketball and vertical jump is important to me, Defranco's program is higher rep than Cresseys and I know lower reps is better for vertical jump..But Defranco's guys have crazy verticals still.

[TapOut136]

Vertical jump is not something I am all that interested in. Defranco has information on it, my guess is it is on his football combine program.

[TapOut136]

You also might want to check out the training log at EliteFTS for Chad Smith (Juggernaut Training Systems).

http://asp.elitefts.com/qa/training-logs.asp?tid=182&__N=Juggernaut Training Systems

[dkcurtis]

I liked Defranco's program, but I forget wheter or not he advocates it or not but I still believe in frequent deloading. I now use 5/3/1 by Wendler as the basic template to design my program. Defrancos work really well combined with fight training, but still I felt brunt out alot aver a couple months even with exercise rotation. In 5/3/1 you deload and back off the high intensity every 4th week which works well for me. I would prob recommend that regardless of the program if you are natural and trying to increase your big 3. At a bare minimum deload once within 2 months. I know you didn't really ask for this advise, but I felt like attempting to contribute here.

[Zere]

Nah man I appreciate it. I've deloaded once since I started it.

[GoatCheese]

5/3/1 > defrankio.
well... for lazy people like me anyways..

[Linger]

Defranco has written how to incorporate the basic 5/3/1 template with the westside for skinny bastards philosophy

[dkcurtis]

I would also like to recommend whether you want to powerlift or not(personally I have yet to compete) I recommend keeping the free squat in your program at all times(except for the occasional spinal deload via belt squats if deemed necessary). It is fun rotating exercises, but still a deload is crucial. I made the huge mistake to box squat exclusively and stalled out in it (something I really never had a problem with in free squatting). The moral to the story is don't fix it if it is not broken. Had i realized the time I was wasting I would have had box squatting on your DE day (which i personally only use from time to time) or at least did reps with a free squat after if the box was ME. That eccentric motion that the box filters out is essential to the quad size and strength you want to build. Coincidentally i've heard westside guys never use free squats out of competition. I think that is an equipment thing though.