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.