T Nation

WS4SB After Starting Strength?


Is WS4SB III a good routine to go on after Starting Strength? If someone has gone through SS and went on to WS4SB, can you post your Squat, Deadlift and bodyweight gains? I'm asking this because I want to try WS4SB III when I'm done with SS. My stats are:

Bodyweight: 155
Bodyfat %: around 10%
Squat: 245x3x5
Deadlift: 245x3x5 (Just started DL again)
Bench: 165x3x5
OH Press: 100x3x5
PowerClean: 155x3
Pullups: BW+ 47.5x3x5


I can't help you here but I like how you're progressing. you and your buddy are putting the work in. I haven't seen what your diet looks like though.

keep it up.


Thanks! My diet is pretty much a see-food type diet. I eat everything (not junk though), most of my calories come from milk, pasta, and rice.


Why don't you simply search up progress on WS4SB and check their gains? thats much easier. There isn't really an obligation to go on any specific routine after SS and its variations. Do what you feel like is good for your goal.


I did that, and I tried looking at WS4SB training logs but so many people start the log and never finish so I don't get to see there gains. I know there isn't an obligation to go on a specific routine after SS, I'm asking if it's a good routine after SS.


6-9 months of SS

Go to WS4SB

stop over thinking simple matters.

You get out of it what you put in. Has nothing to do with anybody else.


I just looked at it real quick, and a few things jumped out at me:

1) you can choose exercises based on what weak points you need to address
2) there are lifts included specifically for supporting muscle groups (ie rows and rear delt work for chest days)
3) there's more volume. volume helps build muscle, more muscle = more strength, especially over more reps
4) speed work

right now, I don't see any reason why that program wouldn't be good for you after you finish SS, but I think most people go to Madcow 5x5 or Texas method etc.

the most important thing would be for you to stick to it like you have with SS and eat eat eat.

just my 2 cents.


Your 2 cents or a program written by DeFranco.

Not really a hard choice here.


it was just an observation with what I see on these boards re: recommendations on Madcow etc. after SS.

if I were moving on from SS myself, I'd probably pick WS4SB, especially since Defranco is fairly local to me.


ws4sb is a highly proven program, give it a try.