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Question on Westside for Skinny Bastards Upper Rep Day


#1

I train at home for upper repetition day, which I use pull ups as my main repetition exercises. The next exercises in the template is a vertical pull/rear delt superset. Since i train at home for this workout, would it make sense to just to dumbbell or recline rows instead, since I already did a vertical pull for the main repetition movement, or with a pushing movement (e.g. push ups, dips)? The wsfsb upper repetition template is:

1. Repetition Exercise – choose one of the following exercises and perform 3 sets of max reps OR 4 sets of 12-15 reps:
	* Flat DB bench press (palms in or out)
	* Incline DB bench press (palms in or out)
	* DB bench press on Swiss ball (palms in or out)
	* DB floor press (palms in)
	* Push-up variations
	* Chin-up variations
	* Barbell bench press (55-60% of 1RM)
2. Vertical pulling / Rear delt superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3-4 supersets of 8-12 reps of each exercise.
	* Group 1
		* Lat pulldowns (various bars)
		* Chin-ups (don’t perform these if you chose to do chin-ups for your first exercise)
		* Straight arm pulldowns
	* Group 2
		* Rear delt flyes
		* Scarecrows
		* Face pulls
		* Seated DB “power cleans”
		* Band pull-aparts
3. Medial delts – choose one of the following exercises and perform 4 sets of 8-12 reps:
	* DB lateral raises
	* L-lateral raises
	* Cable lateral raises
	* DB military press
	* DB side press
4. Traps / Arms superset – Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
	* Group 1 (Perform 8-10 reps)
		* DB shrugs
		* Barbell shrugs
		* Safety squat bar shrugs
		* Behind the back barbell shrugs
	* Group 2
		* Barbell curls (8-10 reps each set)
		* DB curls (8-10 reps each set)
		* Seated Incline DB curls (8-10 reps each set)
		* Hammer curls (8-10 reps each set)
		* Zottmann curls (8-10 reps each set)
		* Iso-hold DB curls (8-10 reps each set)
		* DB triceps extensions (10-15 reps each set)
		* Triceps pushdowns (15-25 reps each set)
5. Grip / Forearms – choose one of the following exercises:
	* Wrist roller (2-3 sets of 2-3 reps)
	* Thick bar or heavy DB holds (2-3 sets of max time)
	* Plate pinch gripping (2-3 sets of 2-3 reps)
	* Captains of Crush gripper (3 sets of max reps each hand)
	* Rice digs (3 timed sets)

End Note: I go to a gym to use the barbells, but I’m not going to drive to the gym for just the lat pulldown machine, when I have a dip stand, pull up bar, and dumbbells at my house.

thanks,


#2

Just keep the vertical pullin for the second movement. You will be switching the first movement every 1 to 3 weeks anyway, so spending that small of an amount of time being redundant isnt the biggest deal. Besides, everyone could stand to do some more chins.

Use a different grip than your first movement for your secong movement to create variety.


#4

Yep, I’d go with this. You’re doing them for a different rep range anyhow so, especially with a different grip, it’ll be a different stimulus. Or you could do dumbbell pullovers (on a decline or slight decline, if possible) which is basically a “straight-arm pulldown” with free weights.


#5

Good idea on using a different grip. Rope pull ups, side to side pull ups, standard, neutral grip, there are so many varieties.


#6

Get some bands and just do a DIY lat pulldown type move.

Also can you do around 20 clean pullups? If not I would pick another RE excercise. Dumbell rows maybe


#7

No, I can do around 9-10 clean pull ups (bodyweight of175 lbs). I’ll have to go back and re read that section and am double check the rep range it needs to be at


#8

Yeah, Its not carved in stone but you want to be able to do 3-4 sets of 12-20 reps. So pullups would be a pretty tricky move.
Personally I would say go closer to 20 reps with whatever excercises you choose -basically giving your body a markedly different stimulus from ME day


#9

yea, I’ll do that in the future. DeFranco does give an example on the wsfsb 3 page, dumbbell pressing 65 lbs for 25 reps. I ended up using dips today, getting 10 reps, 12, and 10 for the 3 sets. For now i’ll stick with push up variations, dumbbell presses, and rows (dumbbell, inverted).