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Old 10-23-2010, 04:22 PM   #1 (permalink)
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Default 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...
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Old 10-23-2010, 04:43 PM   #2 (permalink)
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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.
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Old 10-23-2010, 04:56 PM   #3 (permalink)
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Good work gasp, looking forward to see where you can take this!
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Old 10-23-2010, 09:28 PM   #4 (permalink)
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Old 10-23-2010, 09:43 PM   #5 (permalink)
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5 board press looks insane. Not sure I could unrack that.
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Old 10-23-2010, 09:57 PM   #6 (permalink)
gaspers04
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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!
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Old 10-23-2010, 11:23 PM   #7 (permalink)
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Old 10-24-2010, 07:00 PM   #8 (permalink)
gaspers04
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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.
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Old 10-24-2010, 07:07 PM   #9 (permalink)
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Old 10-24-2010, 07:09 PM   #10 (permalink)
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like the program and the big #'s!! nice work big man!!
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