Gasper's Phase III
 

I just completed my second consecutive Westside Training Cycle. I love the Westside training philosophies, but my joints need a little rest.

Today I began one of BTB's creations, the 4 Day Power Muscle Burn Workout Split | Muscle & Strength. I will continue my bench training in preparation for my April bench meet in Wisconsin. Saturday's are more or less a hybrid workout, the rest of the week will be Steve's template. I will follow this program through to the end of December and then switch back to a my Westside template January 1st. and run it hardcore until April's meet.

Here goes, enter Phase III...

Chest & Biceps, WK1

AM Training @ The Dungeon.

Bench Warm Up
135x10 225x10 315x5

4 Board Press
405x1 455x1 495x1 515x1 -At this point we switched my boards to a 5 board. A 6 board ROM would equal their 4 board ROM, they are both approximately 5'6 and I am 6'2 with Orangutan arms...lol I think that my lock outs with the 5 board is about 8-10 inches. Bench shirt on at 515.

5 Board Press w/ Shirt
525x1 535x1 545x1 555x1 575x1(Easy)

Reverse Band Bench - Raw
440x2/2/2/2/2/2

PM Training

Incline Bench
135x12 225x10 315x3 135x20

DB Bench
105x10/10/10

DB Flies
35x10* 25x20 * Reduced weight to 25, aggravated my rotator cuff.

Low Cable Hammers w/ Rope
100x5/5/5

BB Curls
70x12 80x12 90x12

Light DB Preacher Curls
25x15/15

EZ Curl Bar with Bands
30/30

Rotator Cuff Work

Outside Rotation
Bands x20/20

Horizontal Rotation
Bands x20/20

PWO - XTend, Kre-Alkalyn Whey and Food.

Good work gasp, looking forward to see where you can take this!

:rockon::mh:

5 board press looks insane. Not sure I could unrack that.

Thanks guys, felt great to move those numbers. Chest and arms are smoked...lol


Steve, your lil program worked great! Im going to use through Dec., thanks Bud!

Big numbers brotha G.:rockon:

WK1, Quads & Hammies

Squats
135x5 225x5 315x5 405x5 *Trying to set a pace.

Powertec Squat Machine
270x8 360x6 450x6 *Plate weight, not the apparatus.

Front Squats
135x6/6/6 *Having a problem with form, awkward movement for me.

Box Squats
225x15/15 *Below parallel.

Romanian Stiff Legged Deads
135x6 225x5 315x5 405x5

Summo Romanian Stiff Legged Deads - Speed
225x6/6/6/6

Leg Curls
45x40

PWO - XTend, Whey & Food, out of Kre-Alkalyn.

First time with this kind of training, legs are smoked! Thanks Steve.

in brutha

like the program and the big #'s!! nice work big man!!