View Full Version : Westside for Skinny Bastards Quick Questions
Is it ok if I take out the exercises that require someone else to help me do them?And most of the exercises listed there are unknown to me, what is a good site that lists most of these exercises and how to properply do them, with emphasis on technique. Lastly, what do you recommend for a running day on the friday of the schedule, considering I plan to get in shape for basketball.
janssen_8_5
07-02-2007, 08:03 PM
Is it ok if I take out the exercises that require someone else to help me do them?And most of the exercises listed there are unknown to me, what is a good site that lists most of these exercises and how to properply do them, with emphasis on technique. Lastly, what do you recommend for a running day on the friday of the schedule, considering I plan to get in shape for basketball.
Oh my.
First off, unless you are by yourself at home, you can always get another person to spot you at the gym. It would be pointless to remove these exercise from this program. However, if you are at home, you should probably go to the workout section of the site and ask them for some ideas.
Second, if you do not know how to do one of the execises, search for it on google or yahoo. Defranco also has most of the lifts on his site, but they are easy to find if you don't know what they are.
Third, what days are your ME/RE days? He has a template for athletes to get in shape already didn't know).
http://www.defrancostraining.com/articles/articles.htm
Give me a little more detail to the Q's I asked and we can help you more.
OK so for the exercises I dont know how to do, I will look them up on google. I can not find the plance on DeFranco's site though that explains how to do the lifts, so I would appreciate a link. Second, I didnt know that ppl will spot you at the gym, that is news to me. Honestly, I dont think every single time I want to lift I could get someone to spot me, but I could be wrong. Third, what does ME/RE stand for? I think it has something to do with running so I'll tell you this, I am strictly following DeFranco's schedule at the top of the site but instead of strongman conditioning on fridays, I will be doing running, like he suggested. If anyone has a better schedule I would appreciate it if you could post it.
Thanks for all the help.
scott_donald
07-02-2007, 11:38 PM
http://www.exrx.net/Exercise.html
here is a good site for exercise descriptions...
as far as the running... suicides... tempo work... sled work... alot you can do... most importantly play basketball...
Stm-wrestler
07-02-2007, 11:41 PM
I myself have a question about the program.
Where exactly is the direct lower back work, if any? Would it be okay to add some hyperext. to the program?
GHSW27
07-03-2007, 04:26 AM
I myself have a question about the program.
Where exactly is the direct lower back work, if any? Would it be okay to add some hyperext. to the program?
you can do the goodmornings
FieldingBLUE
07-03-2007, 09:50 AM
I myself have a question about the program.
Where exactly is the direct lower back work, if any? Would it be okay to add some hyperext. to the program?
Lower back work is suppose to be worked on ME Lower Body...after the unilaterial movement...you can do a wide range of excersises for lower back...
Romanian deadlifts
Seated or standing good mornings
Pull-throughs
Reverse hypers
I pefer Reverse Hypers as that is what I do when I do hamstring/posterior chain movements
janssen_8_5
07-03-2007, 02:42 PM
OK so for the exercises I dont know how to do, I will look them up on google. I can not find the plance on DeFranco's site though that explains how to do the lifts, so I would appreciate a link. Second, I didnt know that ppl will spot you at the gym, that is news to me. Honestly, I dont think every single time I want to lift I could get someone to spot me, but I could be wrong. Third, what does ME/RE stand for? I think it has something to do with running so I'll tell you this, I am strictly following DeFranco's schedule at the top of the site but instead of strongman conditioning on fridays, I will be doing running, like he suggested. If anyone has a better schedule I would appreciate it if you could post it.
Thanks for all the help.
Don't be afraid to ask someone in the gym. Make sure you tell them how many reps you want to get first.
ME: Max Effort RE:Repition Effort(I just call it that, sorry) I wanted to know what days you do your Max Effort Upper Body, Max Effort Lower Body, and Repition Upper Body days. I am assuming you do ME Upper on Monday, ME Lower on Tuesday, and Rep Upper Thursday.
For Friday you could mix in some shuttle work, line drills, suicides, etc. You could also try something like 3-4 basketball games that day.
janssen_8_5
07-03-2007, 02:46 PM
I myself have a question about the program.
Where exactly is the direct lower back work, if any? Would it be okay to add some hyperext. to the program?
Hyperext. are prescribed in the workout plan:
Hip Extension exercise ? Perform 3-4 sets of 8-15 reps (I tend to focus more on hip extension exercises (as opposed to knee flexion exercises) for the hamstrings once we increase the volume of running.
Choose one of the following exercises:
Reverse hypers
Upright sled walks
HYPEREXTENSIONS
Swiss ball hip extension + leg curl
Low-cable pull-throughs
I know that on ME Lower Body Days that my lower back is almowst always worn out. Especially with deadlift in there.